health

7 Day Menu Planner for December 15, 2024

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

Sunday: Family

Relieve some holiday stress and buy a SPIRAL-SLICED HAM for dinner. Stop by the deli for POTATO SALAD and COLESLAW. Add WHOLE-GRAIN ROLLS.

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Get in the holiday spirit with PEPPERMINT ICE CREAM CAKE: Horizontally slice a 10-inch angel food cake into three layers. Place bottom layer on serving plate. In a bowl, combine 1 quart vanilla ice cream (slightly softened), 3 (1.5 ounces each) chopped chocolate-covered peppermint patties, 1/3 cup chopped pecans and 1/8 teaspoon peppermint extract; mix well. Spread 1/3 mixture on bottom cake layer, top with second layer and 1/3 of the mixture; repeat for third layer. Cover and freeze; remove from freezer before slicing to serve.

Plan

Save enough ham and refreeze the cake for Tuesday.

Shopping List

spiral-sliced ham, deli potato salad and coleslaw, whole-grain rolls, angel food cake, vanilla ice cream, chocolate-covered peppermint patties, pecans, peppermint extract.

Monday: Meatless

Take a break from meat and try ITALIAN BEANS AND VEGETABLES. Add a MIXED GREEN SALAD and CRUSTY BREAD. Canned or chilled TROPICAL FRUITS are good for dessert.

Shopping List

butternut squash, canned cannellini beans, onion, frozen chopped spinach, lemon, dried thyme, dried sage, coarse salt, unsalted vegetable broth, shredded part-skim mozzarella cheese, Parmesan cheese, mixed greens, crusty bread, canned or chilled tropical fruits.

ITALIAN BEANS AND VEGETABLES

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: about 1 hour

  • 1 (1 1/2-pound) butternut squash, peeled, seeded and cut into 1-inch chunks
  • 3 (19-ounce) cans cannellini beans, rinsed and drained
  • 1 large onion, cut into thin slices
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
  • 1 tablespoon chopped lemon zest (yellow part only)
  • 1 1/2 teaspoons dried thyme
  • 1 teaspoon dried sage
  • 1 teaspoon coarse salt
  • 1 cup unsalted vegetable broth
  • 4 ounces (1 cup) shredded part-skim mozzarella cheese
  • 1/4 cup freshly grated Parmesan cheese

Heat oven to 350 degrees. Microwave squash 5 minutes on high (100% power); drain. In a 9-by-13-inch baking dish, combine squash, beans, onion, spinach, lemon zest, thyme, sage and salt. Add broth; cover tightly with foil. Bake 45 minutes or until squash is tender. Remove cover and sprinkle with cheeses; bake uncovered for 5 minutes or until cheeses melt.

Per serving: 309 calories, 17 grams protein, 5 grams fat (15% calories from fat), 2.5 grams saturated fat, 49 grams carbohydrate, 15 milligrams cholesterol, 993 milligrams sodium, 13 grams fiber.

Tuesday: Budget

Use leftover ham to make HAM BISCUITS. We always ate them on Christmas Eve before we went to the children's service at our church.

A family favorite, PINEAPPLE BAKE was a good side dish. (I still have Mother's well-worn recipe card in her unmistakable schoolteacher handwriting): Heat oven to 350 degrees. Coat a 1 1/2-quart baking dish with cooking spray. Combine 2 tablespoons flour, 3/4 cup sugar, 3 beaten eggs, 2 beaten egg whites and 1 (20-ounce) can crushed pineapple with liquid; mix well. Add 7 slices cubed white bread (crusts removed). Spoon into dish and drizzle top with 3 tablespoons melted butter. Bake 1 hour; serve warm.

Add a SPINACH SALAD to your meal. If you must have a little dessert, leftover CAKE is in the freezer.

Plan

Assemble Wednesday's strata this evening.

Shopping List

biscuits, cooking spray, flour, sugar, eggs, canned crushed pineapple, white bread, butter, fresh spinach.

Wednesday: Family

Everyone will be up early, so bake the MUSHROOM, BACON AND SWISS STRATA right away. Serve with CANADIAN BACON and FRESH ORANGE WEDGES. Munch on CHRISTMAS COOKIES along the way.

Shopping List

ciabatta or dense white bread, butter, onion, sliced mushrooms, cooking spray, shredded Swiss cheese, center-cut bacon slices, 1% milk, egg substitute, fresh thyme, pepper, coarse salt, Canadian bacon, oranges, Christmas cookies.

MUSHROOM, BACON AND SWISS STRATA

Servings: makes 8 servings

Prep time: 15 minutes; chilling time: 8 hours; room temperature time: 15 minutes

Cook time: 45 minutes (plus 20 minutes for bread); standing time: 10 minutes

  • 12 ounces (about 7 cups) ciabatta or dense white bread, cut into 1-inch cubes
  • 2 tablespoons butter
  • 2 cups chopped onion
  • 2 (8-ounce) packages sliced mushrooms
  • 6 ounces shredded Swiss cheese
  • 4 slices center-cut cooked bacon, cooked and crumbled
  • 3 cups 1% milk
  • 1 1/2 cups egg substitute
  • 2 teaspoons chopped fresh thyme
  • 1/2 teaspoon freshly ground pepper
  • 1/8 teaspoon coarse salt
  • Additional chopped thyme leaves for garnish

Heat oven to 350 degrees. Arrange bread in a single layer on a large, rimmed baking pan. Bake 20 minutes or until toasted. Place cubes in a large bowl. Melt butter in a large nonstick skillet on medium-high. Add onion and mushrooms; cook 10 minutes or until liquid evaporates and vegetables are tender. Add onion mixture to bread; toss well to combine. Arrange half of the mixture in a 9-by-13-inch baking dish coated with cooking spray. Sprinkle with half of the cheese and half of the bacon; top with remaining mixture, cheese and bacon. In a medium bowl, whisk milk, egg substitute, thyme, pepper and salt. Pour mixture over bread mixture. Cover and refrigerate 8 hours. Heat oven to 350 degrees. Remove strata from refrigerator; let stand at room temperature 15 minutes. Bake, covered, 30 minutes. Uncover; bake 15 more minutes or until set. Let stand 10 minutes. Garnish with thyme and serve.

Per serving: 330 calories, 21 grams protein, 13 grams fat (34% calories from fat), 6.9 grams saturated fat, 33 grams carbohydrate, 36 milligrams cholesterol, 547 milligrams sodium, 2 grams fiber.

Thursday: Kids

Enough of the fancy food! The kids will be ready for ENCHILADA CASSEROLE tonight. Serve with a CHOPPED LETTUCE SALAD. SLICED PEACHES are dessert.

Plan

Save enough casserole for Friday.

Shopping List

canola oil, onion, enchilada sauce, canned reduced-sodium black beans, canned no-salt-added diced tomatoes, canned Mexican-style corn, chili powder, cumin, corn tortillas, cooked or canned chicken breast, shredded reduced-fat Mexican four-cheese blend, cooking spray, lettuce, peaches.

ENCHILADA CASSEROLE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 25 to 30 minutes

  • 2 tablespoons canola oil
  • 1 medium onion, chopped
  • 1 (19-ounce) can enchilada sauce
  • 1 (16-ounce) can reduced-sodium black beans, rinsed
  • 1 (14-ounce) can no-salt-added diced tomatoes
  • 1 (11-ounce) can Mexican-style corn, rinsed
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1 (10-ounce) package 6-inch corn tortillas, divided
  • 3 cups chopped cooked or canned chicken, divided
  • 2 cups shredded reduced-fat Mexican four-cheese blend, divided

Heat oven to 350 degrees. In a large nonstick skillet, heat oil on medium-high; cook onion 6 minutes or until tender. Stir in enchilada sauce, beans, tomatoes, Mexican-style corn, chili powder and cumin. Reduce heat to low; cook 5 minutes or until thoroughly heated, stirring often. Spoon 1/3 of sauce mixture in a 9-by-13-inch baking dish coated with cooking spray. Layer with 1/3 of the tortillas, half of the chicken and 1/3 of the cheese. Repeat layers with 1/3 of the sauce and 1/3 of the tortillas, remaining chicken and 1/3 of the cheese. Top with remaining tortillas, sauce mixture and cheese. Bake 15 to 20 minutes or until golden and bubbly.

Per serving: 404 calories, 30 grams protein, 13 grams fat (28% calories from fat), 4.3 grams saturated fat, 44 grams carbohydrate, 62 milligrams cholesterol, 782 milligrams sodium, 7 grams fiber.

Friday: Heat and Eat

Take the evening off and heat the leftover ENCHILADA CASSEROLE for dinner. Serve it with an AVOCADO-AND-GRAPEFRUIT SALAD on the side. Make FLAN (from mix) for dessert.

Plan

Marinate Saturday's chicken overnight.

Shopping List

avocados, grapefruit, lettuce (for salad), flan mix.

Saturday: Easy Entertaining

Entertain friends with MEDITERRANEAN CHICKEN: In a large bowl, combine 1 teaspoon minced garlic, 2 tablespoons dried oregano, 1/2 teaspoon coarse salt, 1/2 teaspoon freshly ground pepper, 1/3 cup red wine vinegar, 1/3 cup olive oil, 24 bite-size pitted prunes, 6 ounces pitted Spanish green olives, 2 tablespoons rinsed capers and 2 bay leaves; mix well. Add 8 bone-in skinless chicken thighs; turn to coat. Marinate 6 to 24 hours. When ready to cook, transfer chicken and marinade to a 4-quart or larger slow cooker. Stir 1/3 cup brown sugar and 1/3 cup dry white wine together; pour over chicken. Cover and cook on high 4 hours or until internal temperature reaches 165 degrees. Remove and discard bay leaves; serve chicken with fruit and juices. (Adapted from "Slow Cooking for Two," Cynthia Graubart, Gibbs Smith.)

Serve with RICE, MIXED GREENS and ITALIAN BREAD. For dessert, make it light with SORBET and ALMOND THINS.

Shopping List

garlic, dried oregano, coarse salt, pepper, red wine vinegar, olive oil, pitted prunes, pitted Spanish green olives, capers, bay leaves, bone-in skinless chicken thighs, brown sugar, dry white wine, rice, mixed greens, Italian bread, sorbet, almond thins.

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7 Day Menu Planner for December 08, 2024

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

Sunday: Family

Treat the family to GINGER-BEER GLAZED CHICKEN, a roasted chicken that has an old but updated Southern-style sticky-sweet caramelized coating: Heat oven to 350 degrees. Remove giblets from 1 (5- to 7-pound) whole roasting chicken; place breast side up in a roasting pan. In a small saucepan, bring 12 ounces ginger beer to a boil; continue boiling 10 to 15 minutes or until reduced by half. Whisk 1 tablespoon canola oil, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper into reduced ginger beer. Brush half the mixture over chicken. Stuff 1 sliced lemon into cavity. Cover with foil and roast 45 minutes. Remove foil, brush with remaining ginger beer mixture, and continue roasting uncovered for 1 hour 15 minutes (or until internal temperature reaches 165 degrees in thickest part of thigh), basting with sticky pan juices every 20 minutes. Remove chicken from pan; let stand 10 minutes. Carve, transfer to serving platter and ladle with more pan juices.

Serve with PARSLEY BUTTERED POTATOES and a RED-TIPPED LETTUCE SALAD. Add WHOLE-GRAIN ROLLS. For dessert, sliced POUND CAKE topped with STRAWBERRIES is easy.

Tip

Treat the family to GINGER-BEER GLAZED CHICKEN, a roasted chicken that has an old but updated Southern-style sticky-sweet caramelized coating: Heat oven to 350 degrees. Remove giblets from 1 (5- to 7-pound) whole roasting chicken; place breast side up in a roasting pan. In a small saucepan, bring 12 ounces ginger beer to a boil; continue boiling 10 to 15 minutes or until reduced by half. Whisk 1 tablespoon canola oil, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper into reduced ginger beer. Brush half the mixture over chicken. Stuff 1 sliced lemon into cavity. Cover with foil and roast 45 minutes. Remove foil, brush with remaining ginger beer mixture, and continue roasting uncovered for 1 hour 15 minutes (or until internal temperature reaches 165 degrees in thickest part of thigh), basting with sticky pan juices every 20 minutes. Remove chicken from pan; let stand 10 minutes. Carve, transfer to serving platter and ladle with more pan juices.

Serve with PARSLEY BUTTERED POTATOES and a RED-TIPPED LETTUCE SALAD. Add WHOLE-GRAIN ROLLS. For dessert, sliced POUND CAKE topped with STRAWBERRIES is easy.

Plan

Save enough chicken and cake for Monday.

Shopping List

whole roasting chicken, ginger beer, canola oil, coarse salt, pepper, lemon, potatoes, butter, Italian parsley, red-tipped lettuce, whole-grain rolls, pound cake, strawberries.

Monday: Heat and Eat

Take advantage of leftover chicken and make CHICKEN WITH LONG-GRAIN AND WILD RICE. Serve with a LETTUCE WEDGE and CRUSTY ROLLS. For dessert, top the leftover CAKE with SLICED PEACHES.

Shopping List

butter, sliced mushrooms, garlic, coarse salt, pepper, long-grain and wild rice blend, unsalted chicken broth, reduced-fat sour cream, Italian parsley, lettuce, crusty rolls, peaches.

CHICKEN WITH LONG-GRAIN AND WILD RICE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 35 minutes

  • 3 teaspoons butter, divided
  • 2 (8-ounce) packages sliced mushrooms
  • 6 cloves garlic, minced
  • 1/2 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 2 cups long-grain and wild rice (or enough to serve 8 according to package)
  • 6 cups unsalted chicken broth (or liquid quantity advised on packages)
  • 4 cups chopped cooked chicken
  • 2/3 cup reduced-fat sour cream
  • 1/4 cup chopped Italian parsley, plus more for garnish

Heat 2 teaspoons butter in a large pot on medium. Add mushrooms, garlic, salt and pepper; stir and cook 6 minutes or until mushrooms are moist and browning. Add rice (discard seasoning packet); stir and cook 2 minutes. Add broth and remaining butter. Bring to a boil, reduce heat to low, cover and cook according to rice package directions or until rice is tender and broth is nearly absorbed. Stir in chicken and sour cream. Cook, uncovered, on low 5 to 6 minutes, stirring occasionally, until chicken is heated and rice is creamy. Stir in 2 tablespoons parsley. Garnish with more chopped parsley upon serving.

Per serving: 351 calories, 28 grams protein, 7 grams fat (20% calories from fat), 3.4 grams saturated fat, 40 grams carbohydrate, 74 milligrams cholesterol, 294 milligrams sodium, 1 gram fiber.

Tuesday: Express

Make dinner quick tonight with GRILLED HAM AND SWISS SANDWICHES ON RYE. Serve with roasted POTATO WEDGES (from frozen) and a packaged GREEN SALAD. Enjoy some seasonal CHOCOLATE MINT CHIP COOKIES for dessert.

Plan

Save enough cookies for Thursday.

Shopping List

deli sliced ham, Swiss cheese, rye bread, frozen potato wedges, packaged green salad, chocolate mint chip cookies.

Wednesday: Budget

The holidays are around the corner, so save some bucks with economical CIDER BRAISED CHICKEN. Add a MIXED GREEN SALAD and BISCUITS. For dessert, PEARS are tasty and inexpensive.

Shopping List

skin-on bone-in chicken pieces, coarse salt, pepper, olive oil, shallot, apple cider, bone or chicken broth, coarse-grain Dijon mustard, wild rice, unsalted butter, fresh parsley, mixed greens, biscuits, pears.

CIDER BRAISED CHICKEN

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 15 minutes

  • 2 to 2 1/2 pounds chicken thighs, skin-on and bone-in
  • Coarse salt and freshly ground pepper
  • 2 tablespoons olive oil
  • 1 shallot, finely chopped
  • 3/4 cup butter, divided
  • 2 cups apple cider
  • 1 cup bone or chicken broth
  • 2 tablespoons coarse-grain Dijon mustard
  • 1 cup wild rice, uncooked
  • 2 tablespoons fresh parsley, chopped

Heat oven to 375 degrees. Season the chicken with salt and pepper to taste. Thoroughly heat a large enameled Dutch oven on medium. Add oil and shallot to pan, sauteing until soft, about 1-2 minutes. Stir frequently, being careful not to burn. Add chicken; sear, skin side down, for 4 minutes per side. Transfer to a plate. When cool enough to handle, slip about 1 tablespoon of butter underneath the skin of each thigh. (This will fry the skin from the inside out, resulting in crispier skin.) Pour the cider into the pan and bring to a boil, scraping off the bits from the bottom of the pan with the edge of a wooden spoon. Let reduce for 5 minutes. Add the broth and stir in mustard. Bring to a boil. Add rice, cover and carefully transfer to the oven for 20 minutes. Return chicken to pan, skin side up. Cover and transfer to the oven for 45 to 50 minutes more or until rice is cooked (see NOTE) and the internal temperature of the thigh reaches 165 degrees. Uncover and broil chicken for the last 5 minutes of cooking. Stir in 1/4 cup butter and parsley; serve.

NOTE: Wild rice cooks very slowly. If chicken is cooked but rice needs more time, remove chicken from pan and continue to cook rice over medium heat on stovetop, covered, an additional 10 to 15 minutes or until rice is tender and no longer crunchy. Almost all of the liquid should be absorbed.

Per serving: 611 calories, 30 grams protein, 34 grams fat (50% calories from fat), 16.1 grams saturated fat, 46 grams carbohydrate, 136 milligrams cholesterol, 284 milligrams sodium, 3 grams fiber.

Thursday: Meatless

Skip meat tonight and enjoy this POTATO-VEGETABLE FRITTATA: In a medium bowl, beat 6 large eggs and 4 egg whites with 1 teaspoon coarse salt. Heat 1 tablespoon canola oil in a large nonstick skillet over medium heat. Add 1 (24-ounce) bag frozen O'Brien potatoes, 2 cups frozen petite green peas and 1 (2-ounce) jar chopped pimentos (drained). Cover and cook 8 minutes, turning potatoes occasionally, or just until potatoes start to brown. Reduce heat to medium-low. Pour eggs over vegetables; cover and cook 6 to 8 minutes or until eggs have set. Cut into wedges and serve with SALSA.

Add a SPINACH SALAD and toasted WHOLE-GRAIN ENGLISH MUFFINS. Bring out the leftover COOKIES for dessert.

Shopping List

eggs, coarse salt, canola oil, frozen O'Brien potatoes, frozen petite green peas, jar chopped pimentos, salsa, fresh spinach, whole-grain English muffins.

Friday: Kids

Mention the word "hamburger," and the kids will come running for HAMBURGER SOUP: In a large nonstick skillet, cook 1 pound lean ground beef for 5 minutes or until no longer pink; drain well. Add 4 cups water, 1 (14.5-ounce) can no-salt-added diced tomatoes with liquid, 3 sliced medium carrots, 2 diced medium potatoes, 1/2 cup sliced celery, 4 beef bouillon cubes, 1/4 teaspoon pepper and 1/4 teaspoon dried oregano. Bring to a boil. Reduce heat; cover and simmer 15 minutes or until potatoes and vegetables are tender. Add 1 cup frozen green beans. Cover and simmer 15 more minutes or until tender.

Serve with a CHOPPED LETTUCE SALAD and BREADSTICKS. Buy CUPCAKES for dessert.

Shopping List

lean ground beef, canned no-salt-added diced tomatoes, fresh carrots, potatoes, celery, beef bouillon cubes, pepper, dried oregano, frozen green beans, lettuce, breadsticks, cupcakes.

Saturday: Easy Entertaining

TILAPIA WITH SHERRY-MUSHROOM SAUCE will please any guest. On the side, COUSCOUS and STEAMED ASPARAGUS are good. Add a BAGUETTE. Buy a CHEESECAKE for dessert and top with drained crushed pineapple.

Shopping List

coarse salt, tilapia fillets, butter, fresh mushrooms, pepper, dry sherry, unsalted chicken broth, skim milk, cornstarch, couscous, asparagus, baguette, cheesecake, canned crushed pineapple.

TILAPIA WITH SHERRY-MUSHROOM SAUCE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 10 minutes

  • 1/4 teaspoon coarse salt, divided
  • 4 (5- or 6-ounce) tilapia fillets
  • 3 teaspoons butter, divided
  • 1 pound sliced fresh mushrooms
  • 1/8 teaspoon pepper
  • 2 tablespoons dry sherry or unsalted chicken broth
  • 2/3 cup unsalted chicken broth
  • 1/4 cup skim milk
  • 1 teaspoon cornstarch

Sprinkle 1/8 teaspoon salt over fillets. Melt 1 1/2 teaspoons butter in a large nonstick skillet on medium-high. Add fillets and cook 4 minutes on each side or until fish is opaque throughout. Remove fillets from skillet and keep warm. Melt remaining 1 1/2 teaspoons butter in skillet. Add 1/8 teaspoons salt, mushrooms and pepper; cook 4 minutes or until golden. Add sherry or 2 tablespoons broth and cook 30 seconds, stirring constantly. In a bowl, whisk together 2/3 cup broth, milk and cornstarch. Add milk mixture to skillet and bring to a boil, stirring constantly. Reduce heat to medium and cook 1 minute. Spoon sauce over fish.

Per serving: 204 calories, 33 grams protein, 6 grams fat (25% calories from fat), 2.7 grams saturated fat, 6 grams carbohydrate, 79 milligrams cholesterol, 250 milligrams sodium, 1 gram fiber.

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7 Day Menu Planner for December 01, 2024

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

Sunday: Family

Present the family with savory PORK ROAST WITH APRICOT-GINGER GLAZE today: Heat oven to 350 degrees. Combine 2 teaspoons less-sodium seasoned salt and 1 teaspoon dried thyme. Rub on all sides of a 2-pound boneless pork loin roast. Bake 20 minutes per pound or until internal temperature reaches 145 degrees. Meanwhile, combine 1/2 cup apricot preserves, 2 teaspoons Worcestershire sauce and 3/4 teaspoon ground ginger. Coat roast with apricot mixture the last 10 minutes of baking. Remove roast from oven, tent with foil, let stand 3 minutes, slice and serve.

To go with the roast, bake SWEET POTATOES. Slash the tops and drizzle with a mixture of apple juice and cinnamon to taste. Serve with STEAMED FRESH BROCCOLI and make CORNBREAD STICKS from a mix. Scoop LIME SHERBET for dessert.

Plan

Save enough pork and bake 2 extra sweet potatoes for Monday. Save enough sherbet for Tuesday.

Shopping List

less-sodium seasoned salt, dried thyme, boneless pork loin roast, apricot preserves, Worcestershire sauce, ground ginger, sweet potatoes to bake, apple juice, cinnamon, fresh broccoli, cornbread mix, lime sherbet.

Monday: Heat and Eat

Take advantage of leftovers for BAKED PORK WITH CORN AND SWEET POTATOES: Heat oven to 350 degrees. Coat a 7-by-11-inch baking dish with cooking spray. Add 1 (10 3/4-ounce) can condensed broccoli cheese soup (low-fat if available), 1 (16-ounce) can rinsed no-salt-added corn, 1 1/2 cups chopped cooked pork, 2 diced baked sweet potatoes, 1/2 cup 1% milk and 2 beaten eggs. Stir until blended. Bake 25 minutes or until a knife inserted in center comes out clean.

Serve with a SPINACH SALAD and WHOLE-GRAIN ROLLS. For dessert, sprinkle CHUNKY APPLESAUCE with cinnamon.

Shopping List

cooking spray, canned condensed low-fat broccoli cheese soup, canned no-salt-added corn, 1% milk, eggs, fresh spinach, whole-grain rolls, chunky applesauce, cinnamon.

Tuesday: Budget

These OVEN-GRILLED REUBEN SANDWICHES are easy on the pocketbook and easy on the palate. Serve them with DILL PICKLES and MIXED GREENS. Scoop leftover SHERBET for dessert.

Shopping List

refrigerated sauerkraut, caraway seeds, Thousand Island dressing, rye bread (without caraway seeds), Swiss cheese, shaved corned beef or sliced turkey, cooking spray, dill pickles, mixed greens.

OVEN-GRILLED REUBEN SANDWICHES

Servings: makes 6 sandwiches

Prep time: 15 minutes

Cook time: 15 to 20 minutes

  • 2 cups refrigerated sauerkraut (rinsed and drained)
  • 3/4 teaspoon caraway seeds
  • 3/4 cup Thousand Island dressing
  • 12 slices rye bread (without caraway seeds)
  • 6 (1-ounce) slices Swiss cheese
  • 1 pound shaved corned beef (see NOTE)
  • Heat oven to 350 degrees. Mix together sauerkraut and caraway seeds. Spread dressing on one side of each bread slice. To 6 bread slices, add cheese, sauerkraut mixture and corned beef. Top with other 6 bread slices (dressing side down). Coat a rimmed baking pan with cooking spray and arrange sandwiches on pan. Coat underside of a second baking pan with spray and place on top of sandwiches, pressing down lightly. Bake 15 to 20 minutes or until golden. Check after 10 minutes. (Adapted from Southern Living magazine.)

NOTE: To reduce sodium, substitute sliced turkey for corned beef.

Per sandwich: 516 calories, 32 grams protein, 27 grams fat (46% calories from fat), 9.2 grams saturated fat, 40 grams carbohydrate, 82 milligrams cholesterol, 1,762 milligrams sodium, 5 grams fiber.

Wednesday: Kids

Calling all kids for TACO PIE! Munch on CARROT AND CELERY STICKS on the side. For dessert, pop a few FROZEN SEEDLESS GRAPES into your mouth. (Wash and spread halved seedless grapes on a cookie sheet and freeze for 1 hour.)

Tip

Calling all kids for TACO PIE! Munch on CARROT AND CELERY STICKS on the side. For dessert, pop a few FROZEN SEEDLESS GRAPES into your mouth. (Wash and spread halved seedless grapes on a cookie sheet and freeze for 1 hour.)

Shopping List

lean ground beef, canned no-salt-added diced tomatoes and mild green chiles, canned no-salt-added corn, less-sodium taco seasoning, corn tortillas, cooking spray, shredded 50% reduced-fat cheddar cheese, reduced-fat sour cream, lettuce, tomatoes, carrots, celery, seedless grapes.

TACO PIE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 20 minutes

  • 1 pound lean ground beef
  • 2 (14 1/2-ounce) cans no-salt-added diced tomatoes and mild green chiles
  • 1 (11-ounce) can no-salt-added rinsed corn
  • 1 (1.25-ounce) packet less-sodium taco seasoning
  • 6 (5-inch) corn tortillas, each cut into 4 wedges
  • 1 cup shredded 50% reduced-fat cheddar cheese
  • Reduced-fat sour cream, shredded lettuce and chopped tomatoes for garnish

In a large nonstick skillet, cook beef 5 minutes or until no longer pink; drain well. Stir in tomatoes and chiles, corn and taco seasoning. Bring to a boil; reduce heat and simmer 3 minutes. Pour into medium bowl. Wipe skillet clean; coat with cooking spray. Cover bottom with 8 tortilla wedges. Top with 1 1/2 cups beef mixture, then sprinkle with 1/3 cup cheese. Repeat layers twice. Cover and cook over medium-low heat 10 minutes or until layers can be easily pierced with tip of knife. Serve with garnishes.

Per serving: 285 calories, 25 grams protein, 8 grams fat (26% calories from fat), 3.5 grams saturated fat, 29 grams carbohydrate, 52 milligrams cholesterol, 477 milligrams sodium, 4 grams fiber.

Thursday: Express

Make it quick with CRUNCHY TURKEY-AND-CHEESE WRAPS. Spread low-fat mayonnaise onto 4 (8-inch) whole-grain tortillas. Layer lettuce, sliced tomatoes, 3 slices thinly sliced deli turkey and 1 slice reduced-fat cheddar cheese down center of each tortilla. Top with baked potato chips. Roll and fold the filled tortilla. Serve with any BEAN SOUP. Buy some BROWNIES for dessert.

Plan

Buy enough brownies for Friday.

Shopping List

low-fat mayonnaise, whole-grain tortillas, lettuce, tomatoes, sliced deli turkey, reduced-fat cheddar cheese slices, baked potato chips, any bean soup, brownies.

Friday: Meatless

TORTELLINI PASTA WITH TOMATOES AND ARUGULA will be on everyone's favorites list. Serve with a GREEN SALAD WITH SLICED BOILED EGGS and WHOLE-GRAIN ROLLS. Warm the leftover BROWNIES and top them with VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

frozen or fresh cheese tortellini, olive oil, grape tomatoes, onion, garlic, coarse salt, cracked pepper, dry white wine, butter, arugula, shredded Parmesan cheese, fresh basil, salad greens, eggs, whole-grain rolls, vanilla ice cream.

TORTELLINI PASTA WITH TOMATOES AND ARUGULA

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 15 minutes

  • 1 (12-ounce) package frozen or fresh cheese tortellini
  • 1 tablespoon olive oil
  • 1 pint grape tomatoes, halved lengthwise
  • 1 cup chopped onion
  • 2 cloves garlic, minced
  • 3/4 teaspoon coarse salt
  • 1/4 teaspoon cracked pepper
  • 1/2 cup dry white wine
  • 3 tablespoons butter
  • 2 cups packed arugula leaves, about 2 ounces
  • 1/4 cup shredded Parmesan cheese
  • 1/4 cup thinly sliced fresh basil leaves

Prepare tortellini according to package directions; drain and set aside. Meanwhile, in large nonstick skillet, heat oil on medium. Add tomatoes, onion, garlic, salt and pepper; cook until mixture is tender, about 4 minutes. Add wine; cook 1 minute. Stir in butter; cook until butter is melted and a light sauce forms. Stir in cooked tortellini and arugula. Top with shredded Parmesan and sliced basil; serve. (Recipe by Gwynn Galvin, SwirlsOfFlavor.com.)

Per serving: 449 calories, 16 grams protein, 21 grams fat (42% calories from fat), 9.2 grams saturated fat, 48 grams carbohydrate, 59 milligrams cholesterol, 905 milligrams sodium, 5 grams fiber.

Saturday: Easy Entertaining

No need to book a flight for HAWAIIAN FLANK STEAK when you can prepare it for guests at home: Combine 1 (6-ounce) can pineapple juice with 3 tablespoons honey, 1 tablespoon soy sauce, 2 tablespoons chopped green onions and 1 teaspoon garlic powder in a shallow dish. Add 1 pound flank steak; turn to coat. Cover and marinate 15 minutes in refrigerator. Remove from refrigerator; pour marinade into a small pan. Grill or broil steak 10 minutes on each side for medium doneness. Meanwhile, stir 2 teaspoons cornstarch into marinade; bring to a boil. Cook 1 minute or until slightly thickened; serve with steak.

Accompany the tropical-flavored steak with RICE and SUGAR SNAP PEAS. Add SOURDOUGH ROLLS. For dessert, sprinkle toasted COCONUT over leftover ICE CREAM.

Shopping List

pineapple juice, honey, soy sauce, green onions, garlic powder, flank steak, cornstarch, rice, sugar snap peas, sourdough rolls, coconut.

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