health

7 Day Menu Planner for September 22, 2024

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Take it easy with a packaged POT ROAST (fully cooked roast with gravy!). Serve it with MASHED POTATOES and mix in some fresh snipped chives. Alongside, add ROASTED RATATOUILLE and CRUSTY ROLLS. For dessert, buy a BOSTON CREAM PIE.

Plan

Save enough roast, gravy, potatoes and pie for Monday.

Shopping List

packaged, fully cooked roast beef with gravy, potatoes to mash, fresh chives, fresh vegetables cut into chunks (such as eggplant, zucchini, red bell peppers and tomatoes), extra virgin olive oil, coarse salt, black pepper, fresh rosemary, fresh thyme, garlic, balsamic vinegar, crusty rolls, Boston cream pie.

ROASTED RATATOUILLE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 50 minutes

  • 8 to 9 cups fresh vegetables cut into chunks (such as eggplant, zucchini, red bell peppers and tomatoes)
  • 1/4 cup extra virgin olive oil
  • Coarse salt and freshly ground pepper
  • 2 or 3 sprigs fresh rosemary
  • 5 or 6 sprigs fresh thyme
  • 2 or 3 cloves chopped garlic
  • 1 teaspoon balsamic vinegar

Heat oven to 375. Toss vegetables with oil and season with salt and pepper. Spread vegetables, rosemary and thyme in a single layer in large ovenproof baking dish; roast about 25 minutes. Sprinkle garlic over vegetables; mix in and continue roasting 15 to 20 minutes or until vegetables are soft and collapsed and browning around edges. Transfer to serving bowl. Cover; let vegetables steam for 4 minutes. Fold in vinegar. Serve warm or at room temperature.

Per serving: 173 calories, 2 grams protein, 14 grams fat (70% calories from fat), 2 grams saturated fat, 11 grams carbohydrate, no cholesterol, 13 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Make OPEN-FACE HOT ROAST BEEF SANDWICHES for dinner. Place the heated sliced beef on dense white bread and spoon hot gravy over it all. Heat the leftover POTATOES to accompany the easy meal. Add a LETTUCE WEDGE for some crunch. Slice the leftover PIE for dessert.

Shopping List

dense white bread, lettuce.

Tuesday: Express

Dinner will be on the table in no time with any refrigerated PASTA TORTELLINI. Spoon MARINARA SAUCE over the pasta and garnish with freshly grated parmesan cheese. Serve with a packaged MIXED GREEN SALAD and GARLIC BREAD. Fresh PINEAPPLE CHUNKS work for dessert.

Shopping List

any refrigerated pasta tortellini, marinara sauce, parmesan cheese, packaged mixed greens, garlic bread, fresh pineapple.

Wednesday: Meatless

You'll want PORTOBELLO MUSHROOM STEW in your permanent collection of favorites. Serve the flavor-loaded stew over NOODLES. Add a ROMAINE SALAD and TOASTED CHEESE ITALIAN BREAD (place any shredded cheese on sliced Italian bread; broil until cheese melts). Instant BUTTERSCOTCH PUDDING, made with 1% milk, is dessert.

Shopping List

cooking spray, onion, dried or fresh rosemary, olive oil, portobello mushrooms, whole white mushrooms, canned diced no-salt-added tomatoes, no-salt-added tomato paste, garlic, dry sherry or white wine vinegar, coarse salt, pepper, crushed red pepper, noodles, Romaine, any shredded cheese, Italian bread, instant butterscotch pudding, 1% milk.

PORTOBELLO MUSHROOM STEW

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: less than 30 minutes

  • 1 large chopped onion
  • 1 teaspoon dried or 1 tablespoon chopped fresh rosemary
  • 2 tablespoons olive oil, divided
  • 2 (6-ounce) packages portobello mushrooms (stems removed), sliced 1/2 inch thick
  • 1 pound white mushrooms (stems removed), cut into 1/4-inch slices
  • 1 (14 1/2-ounce) can undrained no-salt-added diced tomatoes
  • 3 tablespoons no-salt-added tomato paste
  • 2 cloves minced garlic
  • 1 cup water
  • 1 tablespoon dry sherry or white wine vinegar
  • 1/2 teaspoon coarse salt and pepper to taste
  • 1/4 teaspoon crushed red pepper

Heat a large nonstick skillet coated with cooking spray on medium. Add onion and rosemary; cook 12 minutes or until onion is lightly browned. Remove to a medium bowl. Return skillet to stove and add 1 tablespoon oil and heat over medium heat until hot. Add portobello mushrooms and cook 7 minutes or until browned. Add portobellos to onion mixture. Repeat cooking procedure with white mushrooms and remaining 1 tablespoon oil. Return onion and mushroom mixture to pan, along with the tomatoes, tomato paste, garlic, water and vinegar; mix well. Bring to a boil; reduce heat to low and simmer 15 minutes. Season with salt and pepper to taste, and add the crushed red pepper.

Per serving: 162 calories, 7 grams protein, 8 grams fat (38% calories from fat), 1.1 grams saturated fat, 20 grams carbohydrate, no cholesterol, 277 milligrams sodium, 5 grams fiber.

Thursday: Kids

The kids will have their hands washed early for SKILLET BEEF AND RICE DINNER. Serve with BUGS ON A LOG (celery sticks stuffed with cream cheese and topped with raisins) and SOFT ROLLS. APRICOTS are for dessert.

Shopping List

lean ground beef or ground turkey, red bell pepper, garlic, chili powder, coarse salt, unsalted beef broth, long grain white rice, canned mild diced tomatoes and green chilies, Worcestershire sauce, reduced-fat cheddar cheese, parsley, celery sticks, cream cheese, raisins, soft rolls, apricots.

SKILLET BEEF AND RICE DINNER

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 30 minutes

  • 1 1/4-pound lean ground beef or ground turkey
  • 1 medium red bell pepper, chopped
  • 2 cloves minced garlic
  • 1 teaspoon chili powder
  • 1/2 teaspoon coarse salt
  • 1 1/2 cups unsalted beef broth
  • 1 cup long grain white rice
  • 10-ounce can mild diced tomatoes and green chilies, with liquid
  • 1 tablespoon Worcestershire sauce
  • 1 1/2 cups reduced-fat cheddar cheese
  • 1 tablespoon chopped parsley

In a large nonstick skillet cook beef, bell pepper, garlic, chili powder and salt on medium-high 7 minutes or until the beef is browned and pepper is softened, stirring occasionally. Add broth, rice, diced tomatoes and green chilies and Worcestershire sauce to beef mixture and stir until well combined. Bring to a boil on medium-high. Reduce heat and simmer, covered, until the rice is tender, about 20 minutes. Remove from heat; sprinkle with cheese. Cover and let stand until cheese melts, about 3 minutes. Sprinkle with parsley and serve. (Adapted from SwirlsOfFlavor.com by Gwynn Galvin.)

Per serving: 490 calories, 48 grams protein, 15 grams fat (27% calories from fat), 8.1 grams saturated fat, 41 grams carbohydrate, 101 milligrams cholesterol, 985 milligrams sodium, 2 grams fiber.

Friday: Budget

Saving money is even better when the result is as good as TEX-MEX CHICKEN. In a Dutch oven on medium heat, combine 2 cups cooked chicken (or 1 (12 ounce) can chicken breast), 1 (15 ounce) can rinsed reduced sodium pinto beans, 1 (11 ounce) can drained Mexicorn, 2 cups salsa and 1 (14 ounce) can unsalted chicken broth. Heat through and ladle into bowls; garnish with a lime wedge. Serve with a SLICED AVOCADO SALAD and BAKED TORTILLA CHIPS. Nibble on SUGAR COOKIES for dessert.

Shopping List

cooked chicken or canned chicken breast, canned reduced sodium pinto beans, canned Mexicorn, salsa, unsalted chicken broth, limes, avocado, lettuce (for salad), baked tortilla chips, sugar cookies.

Saturday: Easy Entertaining

Serve your own GRILLED SHRIMP to your guests with HERBED POLENTA on the side. Bring 3 cups unsalted chicken broth and 1 tablespoon olive oil to a boil over medium-high heat. Gradually whisk in 1 cup yellow cornmeal, stirring constantly. Reduce heat to low and simmer, whisking often, for 10 minutes or until polenta is thick. Remove from heat and stir in 2 tablespoons freshly grated Parmesan cheese and 1 tablespoon each finely chopped fresh flat-leaf parsley and fresh basil. Serve immediately. Add a SPINACH SALAD and BAGUETTES. For dessert, make a RAINBOW PARFAIT by layering orange and lime sherbets.

Shopping List

shrimp to grill, unsalted chicken broth, olive oil, yellow cornmeal, Parmesan cheese, flat-leaf parsley, fresh basil, fresh spinach, baguettes, orange and lime sherbets.

health

7 Day Menu Planner for September 15, 2024

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Enjoy family day with grilled GARLIC-LIME MARINATED CHICKEN: In a resealable plastic bag, combine 1/2 cup fresh lime juice, 1/3 cup canola oil, 1/4 cup tequila or fat-free unsalted chicken broth, 2 teaspoons garlic powder, 2 teaspoons chopped fresh cilantro, 1/2 teaspoon cayenne pepper, 1/2 teaspoon cumin and 1/2 teaspoon coarse salt; mix well. Add 8 (5- to 6-ounce) boneless skinless chicken breasts; turn to coat. Refrigerate 1 hour. Heat grill. Remove chicken; discard marinade. Grill or broil 5 to 7 minutes per side.

Serve with one of our favorites, DILLY POTATO SALAD. Add CRUSTY ROLLS and SLICED TOMATOES drizzled with olive oil and topped with fresh basil leaves. For dessert, slice POUND CAKE and top with sliced fresh PEACHES.

Plan

Save enough chicken, potato salad and cake for Monday.

Shopping List

limes, canola oil, tequila or unsalted chicken broth, garlic powder, fresh cilantro, cayenne pepper, cumin, coarse salt, boneless skinless chicken breasts, red potatoes, zucchini, canned sliced black olives, celery, red onion, fresh dill, white wine vinegar, less-sodium seasoned salt, dry mustard, crusty rolls, tomatoes, olive oil, fresh basil, pound cake, fresh peaches.

DILLY POTATO SALAD

Servings: makes 10 servings

Prep time: 20 minutes

Cook time: less than 10 minutes

  • 2 pounds red potatoes, cut into bite-size pieces
  • 1/2 pound diced zucchini
  • 1 (2.2-ounce) can sliced black olives, drained
  • 1/2 cup thinly sliced celery
  • 1/2 cup chopped red onion
  • 2 tablespoons chopped fresh dill
  • 3 tablespoons canola oil
  • 2 tablespoons white wine vinegar
  • 2 teaspoons less-sodium seasoned salt
  • 2 teaspoons dry mustard

Boil potatoes in enough water to cover for 5 to 6 minutes. Add zucchini; boil 1 minute and drain. In a large bowl, combine potatoes and zucchini with olives, celery and onion; sprinkle with dill. In small bowl, combine oil, vinegar, seasoned salt and dry mustard; mix well. Pour over vegetables and toss to coat.

Per serving: 120 calories, 2 grams protein, 5 grams fat (38% calories from fat), 0.5 gram saturated fat, 17 grams carbohydrate, no cholesterol, 260 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Take it easy and enjoy the leftover CHICKEN and POTATO SALAD. Add some deli COLESLAW on the side along with WHOLE-GRAIN ROLLS. For dessert, leftover CAKE goes well with CHOCOLATE ICE CREAM.

Plan

Save enough ice cream for Thursday.

Shopping List

deli coleslaw, whole-grain rolls, chocolate ice cream.

Tuesday: Budget

Slow cookers, simplicity and budgets all go together, and ITALIAN BEEF STEW ticks all those boxes: In a 4-quart or larger slow cooker, layer 2 pounds trimmed beef cubes for stew, 2 medium onions cut into wedges and 1 large red bell pepper cut into 1-inch pieces. Pour 2 cups spaghetti sauce (from jar) over all. Cover and cook on low 8 to 9 hours. Add 1 1/2 pounds yellow summer squash cut into 3/4-inch chunks; cook 15 minutes on high or until squash is tender; mix well. Season with coarse salt and black pepper to taste.

Serve over FETTUCCINE along with a MIXED GREEN SALAD. Add GARLIC BREAD. PEARS are your dessert.

Shopping List

beef cubes for stew, onions, red bell pepper, jar spaghetti sauce, yellow summer squash, coarse salt, black pepper, fettuccine, mixed greens, garlic bread, pears.

Wednesday: Kids

The kids will cheer when you tell them that DOGS WITH DOGGONE GOOD SALSA are on the menu tonight: Combine 1 tablespoon Dijon mustard, 1 cup salsa and 1/2 medium yellow bell pepper (finely chopped); mix well. Spoon over grilled lower-sodium lower-fat HOT DOGS in whole-grain hot dog buns.

Add OVEN FRIES (from frozen) and RAW BABY CARROTS with a RANCH DRESSING DIP. Let the kids make instant BANANA PUDDING with 1% milk for dessert. Slice some bananas and stir them into the pudding.

Shopping List

Dijon mustard, salsa, yellow bell pepper, lower-sodium lower-fat hot dogs, whole-grain hot dog buns, frozen oven fries, baby carrots, ranch dressing dip, instant banana pudding, 1% milk, bananas.

Thursday: Meatless

ZUCCHINI AND ONION FRITTATA is a tasty no-meat dinner. Serve with a packaged CAESAR SALAD and a BAGUETTE. Leftover CHOCOLATE ICE CREAM with chocolate fudge sauce is dessert.

Shopping List

eggs, coarse salt, pepper, olive oil, red onion, zucchini, sliced Provolone, Parmesan, packaged Caesar salad, baguette, chocolate fudge sauce.

ZUCCHINI AND ONION FRITTATA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 12 eggs
  • Coarse salt and pepper
  • 2 tablespoons olive oil
  • 1 small red onion, julienned (about 1/4 cup)
  • 1 medium zucchini, cut into 1/4-inch slices
  • 4 slices Provolone
  • 2 tablespoons grated Parmesan for garnish

Heat oven to 400 degrees. In a medium bowl, whisk eggs; season with salt and pepper to taste. Heat oil in a large ovenproof skillet on medium-high. Add onion; cook 3 minutes or until softened. Pour the eggs over onion; arrange zucchini slices on top. Reduce heat to low; cook 2 minutes or until the eggs at the center of skillet begin to set. Make sure edges do not burn. Transfer to oven; bake 15 to 17 minutes or until eggs are fluffy and cooked through. Top with Provolone and bake for another minute or until cheese melts. To serve, run a spatula around the edges of skillet and slide the frittata onto a plate. Garnish with Parmesan and slice into wedges. (Adapted from "Brunch King," Joey Maggiore, Figure 1 Publishing).

Per serving: 375 calories, 26 grams protein, 27 grams fat (67% calories from fat), 9.7 grams saturated fat, 5 grams carbohydrate, 575 milligrams cholesterol, 449 milligrams sodium, 1 gram fiber.

Friday: Express

Try any packaged JAMBALAYA MIX tonight. Serve with a ROMAINE SALAD. Continue the New Orleans tradition and serve warm BREAD PUDDING from the bakery for dessert. Let the good times roll!

Plan

Save enough bread pudding for Saturday.

Shopping List

packaged jambalaya mix and protein of choice, Romaine, bakery bread pudding.

Saturday: Easy Entertaining

Serve your lucky friends CHILI CUMIN PORK TENDERLOIN and wait for the compliments. Accompany the spicy pork with BLACK BEAN SALAD: In a medium bowl, combine 1 (16-ounce) can rinsed reduced-sodium black beans, 4 thinly sliced green onions with half the tops, 1 cup mild to spicy salsa, 2 tablespoons chopped fresh cilantro and juice of 1/2 lime; mix well. Let stand 30 minutes to 1 hour at room temperature.

Warm the leftover BREAD PUDDING and top with this BOURBON SAUCE: In a small bowl, microwave (covered) 1/2 stick (1/4 cup) unsalted butter on high 45 seconds or until melted. Stir in 1/2 cup sifted powdered sugar, 1 lightly beaten egg and 2 tablespoons bourbon (or 1 1/2 teaspoons pure vanilla extract); microwave on medium (50% power) 1 to 2 minutes, stirring several times. (For a smoother sauce, process in a blender or food processor a few seconds.)

Shopping List

chili powder, cumin, garlic powder, dried oregano, black pepper, cinnamon, coarse salt, cayenne pepper, pork tenderloins, canned reduced-sodium black beans, green onions, mild to spicy salsa, fresh cilantro, lime, unsalted butter, powdered sugar, egg, bourbon or pure vanilla extract.

CHILI CUMIN PORK TENDERLOIN

Servings: makes 8 servings

Prep time: less than 10 minutes

Cook time: 18 to 22 minutes; standing time: 5 minutes

  • 1 tablespoon chili powder
  • 1 1/2 teaspoons cumin
  • 1 1/2 teaspoons garlic powder
  • 1 1/2 teaspoons dried oregano
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon cayenne pepper
  • 1 3/4 to 2 pounds pork tenderloins

Heat oven to 425 degrees. Combine chili powder, cumin, garlic powder, oregano, black pepper, cinnamon, salt and cayenne pepper; mix well. Rub spice mixture into all sides of pork tenderloin. Place meat on rack of shallow roasting pan. Bake 16 to 20 minutes, turning once. Set oven to broil; broil 2 minutes, turning once. Remove from oven. Cover with foil and let stand 5 minutes or until temperature is 145 degrees. If necessary, roast 2 more minutes or until internal temperature reaches 145 degrees.

Per serving: 113 calories, 20 grams protein, 3 grams fat (23% calories from fat), 0.9 gram saturated fat, 1 gram carbohydrate, 54 milligrams cholesterol, 132 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for September 08, 2024

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Treat the family to BAKED LAMB CHOPS. Serve the savory chops with COUSCOUS. Alongside, peel, halve, seed and slice cucumbers, flavor them with fat-free plain yogurt and chopped fresh mint, and call it CUCUMBERS WITH MINT SAUCE. Add FLATBREAD.

For dessert, make a simple CHOCOLATE PIE by spooning instant chocolate pudding (made with 1% milk) into a ready-to-serve graham cracker pie crust. Top with frozen whipped topping (thawed). Refrigerate until ready to serve.

Plan

Save enough pie for Monday.

Shopping List

flour, coarse salt, black pepper, lamb rib chops, packaged onion soup mix, red bell pepper, sliced fresh mushrooms, mild salsa, Worcestershire sauce, couscous, cucumbers, fat-free plain yogurt, fresh mint, flatbread, instant chocolate pudding mix, 1% milk, ready-to-serve graham cracker pie crust, frozen whipped topping.

BAKED LAMB CHOPS

Servings: makes 9 servings

Prep time: 15 minutes

Cook time: 45 minutes

  • 1 tablespoon flour
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 18 (2- to 3-ounce) lamb rib chops
  • 1 (1-ounce) packet onion soup mix
  • 1 medium red bell pepper, cut into strips
  • 8 ounces sliced fresh mushrooms
  • 1 cup mild salsa
  • 1 tablespoon Worcestershire sauce

Heat oven to 375 degrees. Combine flour, salt and black pepper. Tear a 28-by-18-inch piece of heavy-duty foil and place in a 9-by-13-inch baking dish. Place chops in dish in a single layer and sprinkle evenly with flour mixture. Top with soup mix, bell pepper, mushrooms, salsa and Worcestershire sauce. Double-fold top and ends of foil, leaving enough of a gap for air circulation. Bake 45 minutes. Open packet away from your face. Serve immediately.

Per serving: 166 calories, 20 grams protein, 6 grams fat (35% calories from fat), 2.1 grams saturated fat, 6 grams carbohydrate, 58 milligrams cholesterol, 452 milligrams sodium, 1 gram fiber.

Monday: Express

Steak tonight! CUBE STEAKS, that is. Whisk together 1 egg and 3 tablespoons milk. Dip steaks into egg mixture and then into dry breadcrumbs to coat. In a nonstick skillet, cook on medium in 2 teaspoons hot canola oil 3 minutes per side or until browned. Drain on paper towels before serving.

Serve with CURLY FRIES (from frozen), GREEN BEANS and WHOLE-GRAIN ROLLS. Slice the leftover PIE for dessert.

Shopping List

cube steaks, eggs, milk, dry breadcrumbs, canola oil, frozen curly fries, green beans, whole-grain rolls.

Tuesday: Budget

Save some pennies with CHICKEN CHOWDER OLE. Serve the hearty soup with a BABY SPINACH SALAD garnished with thinly sliced red onion rings. Add SESAME BREADSTICKS. CHUNKY APPLESAUCE is an easy dessert.

Plan

Save enough chowder for Wednesday.

Shopping List

butter, yellow onion, red potatoes, garlic, 2% milk, shredded Monterey Jack cheese, canned chicken breast, creamed corn, chopped green chiles, hot sauce, coarse salt, cumin, cilantro, baby spinach, red onion, sesame breadsticks, chunky applesauce.

CHICKEN CHOWDER OLE

Servings: makes about 9 1/2 cups

Prep time: 15 minutes

Cook time: less than 25 minutes

  • 1 teaspoon butter
  • 1 small yellow onion, chopped
  • 2 pounds red potatoes, cut into 1/2-inch cubes
  • 2 cloves garlic, minced
  • 2 cups 2% milk
  • 1 cup shredded Monterey Jack cheese
  • 2 (10- to 12-ounce) cans chicken breast, with liquid
  • 2 (14 3/4-ounce) cans creamed corn
  • 1 (4-ounce) can chopped green chiles, with liquid
  • 1/2 teaspoon hot sauce
  • 1/4 teaspoon coarse salt
  • 1 teaspoon cumin
  • 2 tablespoons chopped fresh cilantro

Combine butter, onion, potatoes and garlic; cover and microwave on high (100% power) 6 minutes or until softened. Spoon into a Dutch oven. Add milk, cheese, chicken with liquid, corn, chiles with liquid, hot sauce, salt and cumin; cook on low, stirring often, 15 minutes. Stir in cilantro; serve immediately.

Per cup: 276 calories, 21 grams protein, 7 grams fat (22% calories from fat), 3.0 grams saturated fat, 34 grams carbohydrate, 42 milligrams cholesterol, 516 milligrams sodium, 3 grams fiber.

Wednesday: Heat and Eat

Heat the leftover CHOWDER and thicken it with a little arrowroot mixed with water. Serve it over BROWN RICE for an easy meal. Add a ROMAINE SALAD and SOURDOUGH ROLLS. For dessert, TROPICAL FRUIT is good.

Shopping List

arrowroot, brown rice, romaine, sourdough rolls, tropical fruit.

Thursday: Meatless

Forget about meat and enjoy BLACK BEANS SUPREME tonight: Heat 1 tablespoon canola oil in a Dutch oven on medium-high. Add 1 medium chopped onion; cook 8 minutes or until softened. Add 1 cup rice and 2 cups water; bring to a boil. Reduce heat to low; simmer 20 minutes. Add 1 (1.31-ounce or similar size) packet sloppy Joe seasoning mix, 1 (15-ounce) can rinsed reduced-sodium black beans and 1 (14 1/2-ounce) can no-salt-added diced tomatoes; mix well. Cook on medium 5 minutes or until heated through. Top with reduced-fat sour cream and chopped cilantro.

Serve with a RED-TIPPED LETTUCE SALAD and CORNBREAD (from mix). Buy ICE CREAM SANDWICHES for dessert.

Shopping List

canola oil, onion, rice, sloppy Joe seasoning mix, canned reduced-sodium black beans, canned no-salt-added diced tomatoes, reduced-fat sour cream, cilantro, red-tipped lettuce, cornbread mix, ice cream sandwiches.

Friday: Kids

Impress the kids with TACO CASSEROLE tonight: Heat oven to 400 degrees. Heat a large nonstick skillet on medium. Add 1 pound lean ground beef to skillet. Cook 6 minutes or until no longer pink; drain. Stir in 1 (1-ounce) packet less-sodium taco seasoning, 2 (16-ounce) cans rinsed reduced-sodium pinto beans, 2 (8-ounce) cans no-salt-added tomato sauce and 1 (11-ounce) can rinsed no-salt-added whole kernel corn; bring to a boil. Reduce heat to low; simmer 5 minutes. Spoon into a 2-quart baking dish. Sprinkle with 1 cup shredded 50% reduced-fat cheddar cheese and 1 cup crushed tortilla chips; bake 5 to 10 minutes or until hot and cheese is melted. Garnish with reduced-fat sour cream, shredded lettuce and chopped tomatoes; serve.

For dessert, PEACHES and PEANUT BUTTER COOKIES are kid-friendly.

Shopping List

lean ground beef, less-sodium taco seasoning, canned reduced-sodium pinto beans, canned no-salt-added tomato sauce, canned no-salt-added whole kernel corn, shredded 50% reduced-fat cheddar cheese, tortilla chips, reduced-fat sour cream, lettuce, tomatoes, peaches, peanut butter cookies.

Saturday: Easy Entertaining

Our guests wanted seconds of this SHRIMP AND CORN SALAD, and so did we. Serve the combo with JASMINE RICE. Add a BOSTON LETTUCE SALAD and a BAGUETTE. CHEESECAKE topped with any berries is a stress-free dessert.

Shopping List

corn on the cob with husks, medium shrimp, cherry tomatoes, Parmigiano Reggiano cheese, fresh basil, lemon, extra-virgin olive oil, coarse salt, pepper, jasmine rice, Boston lettuce, baguette, cheesecake, any berries.

SHRIMP AND CORN SALAD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: for the corn

  • 4 ears corn on the cob with husks
  • 1 pound medium shrimp, cooked and peeled
  • 1 pint cherry tomatoes, halved
  • 1/4 cup freshly grated Parmigiano Reggiano cheese, plus more for garnish
  • 1/4 cup chopped fresh basil
  • Zest of one lemon
  • 1 tablespoon extra-virgin olive oil
  • Coarse salt and freshly ground pepper to taste

Soak corn for 30 minutes; drain and place in microwave in spoke fashion. Cook 8 to 10 minutes depending on size. Let stand 5 minutes; remove husk and silk. Remove corn from cobs and place in a large bowl. Add shrimp, tomatoes, cheese, basil, lemon zest and oil. Season with salt and pepper. Mix well. Serve with additional cheese for garnish. (Adapted from a recipe by Virginia Willis.)

Per serving: 244 calories, 21 grams protein, 8 grams fat (27% calories from fat), 1.7 grams saturated fat, 26 grams carbohydrate, 147 milligrams cholesterol, 370 milligrams sodium, 3 grams fiber.

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