health

7 Day Menu Planner for December 28, 2025

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

Sunday: Family

Prepare your own ROAST CHICKEN for the family. Accompany it with BAKED WILD RICE WITH MUSHROOMS. Add FRESH BROCCOLI and WHOLE-GRAIN ROLLS. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough chicken, baked rice and pie for Monday.

Shopping List

chicken to roast, wild rice, long-grain rice, French bread, olive oil, onion, garlic, cremini mushrooms, dried sage, dried thyme, coarse salt, pepper, unsalted chicken stock, pecans, cooking spray, fresh broccoli, whole-grain rolls, Boston cream pie.

BAKED WILD RICE WITH MUSHROOMS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 50 minutes, plus rice

  • 1/2 cup uncooked wild rice
  • 1/2 cup long-grain rice
  • 3 cups cubed day-old French bread
  • 1 tablespoon olive oil
  • 1 large chopped onion
  • 1 clove minced garlic
  • 8 ounces sliced cremini mushrooms
  • 1/2 teaspoon each dried sage and thyme
  • 1/4 teaspoon each coarse salt and black pepper
  • 1 1/2 cups unsalted chicken stock
  • 1/3 cup toasted chopped pecans

Rinse and cook wild rice according to directions; cook long-grain rice according to directions. Spread bread in a single layer on baking sheet; broil 5 to 6 inches from heat for 4 minutes or until lightly browned. Stir after 2 minutes; set aside. Heat oven to 325 degrees. In a large nonstick skillet, heat oil on medium. Add onion and garlic; cook and stir 3 minutes. Add mushrooms; cook 3 more minutes; stir occasionally. Add sage, thyme, salt, pepper and both cooked rices; cook 2 minutes, stirring occasionally. Stir in stock. Add pecans and toasted bread; toss lightly. Transfer to a 3-quart baking dish coated with cooking spray. Cover and bake 40 minutes or until hot.

Per serving: 183 calories, 5 grams protein, 6 grams fat (28% calories from fat), 0.6 gram saturated fat, 28 grams carbohydrate, no cholesterol, 167 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Take Sunday's leftovers and turn them into BAKED CHICKEN WITH RICE. Chop some leftover chicken, mix it with the baked rice, moisten with a little unsalted chicken stock and heat. Add GREEN BEANS and CRUSTY BREAD. Slice the leftover PIE for dessert.

Shopping List

unsalted chicken stock, green beans, crusty bread.

Tuesday: Budget

WILD MUSHROOM BEEF STEW will stretch your budget. Serve the easy stew with a LETTUCE SALAD WITH TOMATOES AND RED ONION RINGS and WHOLE-GRAIN ROLLS. Refreshing ORANGE SECTIONS are your dessert.

Shopping List

beef stew meat, flour, coarse salt, dried thyme leaves, pepper, reduced-sodium beef broth, tomato paste, dry red wine, garlic, baby red-skinned potatoes, assorted mushrooms (such as shiitake, cremini and oyster), baby carrots, fresh parsley, lettuce, tomatoes, red onions, whole-grain rolls, oranges.

WILD MUSHROOM BEEF STEW

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: high: 5 to 6 hours; low: 8 to 9 hours

  • 2 pounds beef stew meat cut into 1-inch pieces
  • 1/4 cup flour
  • 1 teaspoon coarse salt
  • 1/2 teaspoon dried thyme leaves
  • 1/2 teaspoon pepper
  • 3/4 cup reduced-sodium beef broth
  • 1/4 cup tomato paste
  • 1/4 cup dry red wine
  • 2 teaspoons minced garlic
  • 1 pound baby red-skinned potatoes, quartered
  • 8 ounces assorted mushrooms (such as shiitake, cremini and oyster), cut into quarters
  • 1 cup baby carrots
  • Chopped fresh parsley for garnish

Combine beef stew meat, flour, salt, thyme and pepper in large bowl; toss to coat. Place beef mixture in 4 1/2-to-5 1/2-quart slow cooker. Combine broth, tomato paste, wine and garlic in small bowl; mix well. Add broth mixture to beef. Add potatoes, mushrooms and carrots; mix well. Cover and cook on HIGH 5 to 6 hours, or on LOW 8 to 9 hours, or until beef and vegetables are tender. (No stirring is necessary during cooking.) Stir well before serving. Garnish with parsley, if desired.

Per serving: 334 calories, 33 grams protein, 11 grams fat (29% calories from fat), 4 grams saturated fat, 24 grams carbohydrate, 94 milligrams cholesterol, 447 milligrams sodium, 3 grams fiber.

Wednesday: Express

For a quick meal, heat a HAM STEAK according to directions. Serve with BAKED SWEET POTATOES, frozen GREEN PEAS and BISCUITS (refrigerated). For dessert, CHUNKY APPLESAUCE is easy.

Plan

Buy enough biscuits for Thursday.

Shopping List

ham steak, sweet potatoes to bake, frozen green peas, refrigerated biscuits, chunky applesauce.

Thursday: Kids

These TACO CUPS are just right for the kids tonight. Heat oven to 400 degrees. Brown 1 pound 95% lean ground beef in a large nonstick skillet; drain. Add one of the reduced-sodium dry taco seasoning mixes and 1 (8-ounce) can no-salt-added tomato sauce; mix well. Heat to boiling, reduce heat and simmer 5 minutes; stir occasionally. Meanwhile, press 1 (12-ounce) (10-count) can refrigerated biscuits into cups of a medium-sized muffin pan. Spoon beef mixture into each cup (about 2 tablespoons). Bake 10 to 15 minutes. Sprinkle with shredded 50% reduced-fat cheddar cheese. Garnish with reduced-fat sour cream and mild salsa. Serve with CARROT STICKS. Make instant VANILLA PUDDING with 1% milk for the kids. Swirl chocolate syrup on top.

Shopping List

95% lean ground beef, reduced-sodium dry taco seasoning mix, canned no-salt-added tomato sauce, refrigerated biscuits, shredded 50% reduced-fat cheddar cheese, reduced-fat sour cream, mild salsa, carrot sticks, instant vanilla pudding, 1% milk, chocolate syrup.

Friday: Meatless

Take the standard and dress it up into PENNE WITH ARUGULA. Serve with frozen GREEN PEAS and GARLIC BREAD. PEACHES are good for dessert.

Shopping List

whole-wheat penne pasta, extra-virgin olive oil, garlic, crushed red pepper, sliced cremini mushrooms, coarse salt, jar roasted red peppers, arugula, Parmesan cheese, black pepper, slivered almonds, frozen green peas, garlic bread, peaches.

PENNE WITH ARUGULA

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 7 to 11 minutes, plus pasta

  • 12 ounces whole-wheat penne pasta
  • 1 tablespoon extra-virgin olive oil
  • 4 cloves minced garlic
  • 1/8 to 1/4 teaspoon crushed red pepper
  • 3 cups sliced cremini mushrooms
  • 1/4 teaspoon coarse salt
  • 1 (12-ounce) jar rinsed roasted red peppers, cut into thin slices
  • 8 cups arugula
  • 2/3 cup freshly grated Parmesan cheese, divided
  • Freshly ground black pepper
  • 1/3 cup toasted slivered almonds

Cook penne according to directions. Meanwhile, heat oil in a large nonstick skillet over medium-low. Add garlic and crushed red pepper; cook 1 to 2 minutes or stirring until fragrant but not brown. Add mushrooms and salt; cook 3 to 5 minutes or until browned (add a little water if mixture seems dry). Stir in roasted peppers and arugula; increase heat to medium-high. Cook 3 or 4 minutes or until arugula is wilted. Reserve 1/3 cup pasta water; drain penne and place it in a large warm bowl. Add reserved water, arugula mixture, 1/3 cup Parmesan and black pepper; toss to coat. Sprinkle with almonds and remaining Parmesan. Serve immediately.

Per serving: 328 calories, 14 grams protein, 10 grams fat (25% calories from fat), 2.2 grams saturated fat, 51 grams carbohydrate, 8 milligrams cholesterol, 370 milligrams sodium, 7 grams fiber.

Saturday: Easy Entertaining

BAKED FLOUNDER WITH FRESH LEMON PEPPER will please any guest. Heat oven to 425 degrees. Combine 2 tablespoons grated lemon zest (yellow part of 2 to 3 lemons), 1 tablespoon extra-virgin olive oil, 1 1/4 teaspoon crushed black peppercorns, 1/2 teaspoon coarse salt and 2 cloves minced garlic. Place 4 (6-ounce) flounder fillets on a baking sheet coated with cooking spray. Rub lemon mixture evenly over fillets. Bake 8 minutes or until fish is opaque throughout. Garnish with lemon wedges. Serve with PARSLEY BUTTERED POTATOES and SLICED FRESH CARROTS. Add a BIBB LETTUCE SALAD and BAGUETTES. For dessert, buy a CHEESECAKE.

Shopping List

lemons, extra-virgin olive oil, black peppercorns, coarse salt, garlic, flounder fillets, cooking spray, potatoes, fresh parsley, butter, fresh carrots, bibb lettuce, baguettes, cheesecake.

health

7 Day Menu Planner for December 21, 2025

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

Sunday: Family

Treat the family to this juicy, delicious ROSEMARY AND GARLIC CRUSTED PORK LOIN WITH BUTTERNUT SQUASH AND POTATOES. Serve with a SPINACH SALAD with diced BEETS and ORANGES: Toss fresh baby spinach with drained diced pickled beets (from jar), orange sections and a light vinaigrette. Add WHOLE-GRAIN ROLLS. Buy a DEEP-DISH PEACH PIE for dessert.

Plan

Save enough pork with vegetables for Monday; save enough pie for Wednesday.

Shopping List

fresh rosemary, garlic, coarse salt, pepper, cooking spray, boneless center-cut pork loin roast, Yukon gold potatoes, olive oil, butternut squash, ruby port or tawny port or prune juice, unsalted chicken stock, fresh baby spinach, jar diced pickled beets, oranges, light vinaigrette, whole-grain rolls, deep-dish peach pie.

ROSEMARY AND GARLIC CRUSTED PORK LOIN WITH BUTTERNUT SQUASH AND POTATOES

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 1 hour

  • 3 tablespoons finely chopped fresh rosemary
  • 4 cloves garlic, minced
  • 1 1/2 teaspoons coarse salt, divided
  • 1/2 teaspoon freshly ground pepper, plus more to taste
  • 1 (2-pound) boneless center-cut pork loin roast, trimmed and tied with string
  • 1 1/2 pounds Yukon gold potatoes, cut into 1-inch cubes
  • 4 teaspoons olive oil, divided
  • 1 pound butternut squash, peeled, seeded and cut into 1-inch cubes
  • 1/2 cup ruby port, tawny port or prune juice
  • 1/2 cup unsalted chicken stock

Heat oven to 400 degrees. Combine rosemary, garlic, 1 teaspoon salt and 1/2 teaspoon pepper. Coat a large roasting pan with cooking spray. Place pork in pan; rub the rosemary mixture all over it. Turn roast fat side down. In a medium bowl, toss potatoes with 2 teaspoons oil and 1/4 teaspoon salt; scatter along one side of pork. Roast pork and potatoes 30 minutes. Meanwhile, toss squash with remaining oil, 1/4 teaspoon salt and pepper to taste in medium bowl. Remove roasting pan from oven. Carefully turn pork. Scatter squash along other side of pork. Roast pork 30 to 40 minutes more or until internal temperature reaches 145 degrees. Transfer pork to carving board; tent with foil and let stand 5 minutes. If vegetables are tender, transfer to a bowl, cover, keep warm. If not, continue to roast up to 15 minutes more or until tender.

After removing vegetables, place roasting pan over medium heat and add port or juice; bring to a boil, stirring to scrape up browned bits. Simmer 2 minutes. Add broth and simmer 2 more minutes. Add any juices that have accumulated on carving board. To serve, cut strings from pork. Cut pork into thin slices and overlap on warmed platter. Spoon vegetables around edges. Serve immediately with pan sauce.

Per serving: 248 calories, 24 grams protein, 5 grams fat (20% calories from fat), 1.4 grams saturated fat, 23 grams carbohydrate, 61 milligrams cholesterol, 424 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Use the leftovers and make PORK LOIN SANDWICHES ON RYE BREAD; spread the bread with honey-mustard dressing. On the side, heat the leftover POTATOES and SQUASH. Add a LETTUCE WEDGE SALAD. For dessert, you'll enjoy FRESH PINEAPPLE.

Shopping List

rye bread, honey-mustard dressing, iceberg lettuce, fresh pineapple.

Tuesday: Express

Make it easy on yourself with another sandwich night. Serve deli BLACK BEAN SOUP and GRILLED CHEESE SANDWICHES. Make a SLICED CUCUMBER SALAD and drizzle with Italian dressing. PLUMS are a simple dessert.

Shopping List

deli black bean soup, cheese and bread for sandwiches, cucumbers, Italian dressing, plums.

Wednesday: Entertaining

Celebrate New Year's Eve with friends and serve SUCCULENT FILET IN A FIELD OF GREENS. Add AU GRATIN POTATOES and a BAGUETTE. For dessert, heat the leftover PIE and top with VANILLA ICE CREAM. Say hello to 2026!

Plan

Save enough ice cream for Thursday.

Shopping List

olive oil, assorted wild mushrooms (such as cremini, oyster, shiitake, enoki and morel), garlic, fresh thyme, beef tenderloin steaks, salt, pepper, red and yellow cherry tomatoes, mixed baby salad greens, champagne or white wine vinaigrette, au gratin potatoes, baguette, vanilla ice cream.

SUCCULENT FILET IN A FIELD OF GREENS

Servings: makes 4 servings

Prep time: 25 minutes

Cook time: 10 to 13 minutes

  • 1 tablespoon olive oil
  • 3 cups assorted wild mushrooms (such as cremini, oyster, shiitake, enoki and morel)
  • 3 teaspoons minced garlic, divided
  • 1 teaspoon chopped fresh thyme
  • 4 beef tenderloin steaks, cut 1 inch thick
  • Salt and pepper to taste
  • 2 cups halved red and yellow cherry tomatoes
  • 1/2 cup mixed baby salad greens
  • 2 tablespoons champagne or white wine vinaigrette

Heat oil in large nonstick skillet on medium. Add mushrooms and 1 teaspoon garlic; cook and stir 2 to 4 minutes or until mushrooms are tender and browned. Remove to a medium bowl; cool slightly. Meanwhile, combine remaining 2 teaspoons garlic and thyme. Press evenly onto beef steaks. Place steaks in same skillet over medium heat; cook, turning occasionally, 10 to 13 minutes or to desired doneness. Season steaks with salt and pepper as desired. Remove to platter. Combine mushrooms, tomatoes, greens and vinaigrette; toss lightly to coat. Serve steaks with salad.

Per serving: 230 calories, 25 grams protein, 11 grams fat (42% calories from fat), 3.1 grams saturated fat, 10 grams carbohydrate, 68 milligrams cholesterol, 111 milligrams sodium, 2 grams fiber.

Thursday: Budget

Try the Southern tradition of good fortune for the new year with HOPPIN’ JOHN. Take the good-luck tradition further and add your own COLLARD GREENS for some extra spending "green." Add canned STEWED TOMATOES for some color. Serve it all with CORNBREAD (from mix). For a sweet, top leftover ICE CREAM with CHOCOLATE SAUCE and garnish with shredded coconut.

Shopping List

dried black-eyed peas, ham, onion, coarse salt, pepper, hot pepper sauce, rice, green onions, collard greens, canned stewed tomatoes, cornbread mix, chocolate sauce, shredded coconut.

HOPPIN’ JOHN

Servings: makes 8 servings

Prep time: about 15 minutes; soaking time: 1 hour

Cook time: about 1 hour 15 minutes, plus rice

  • 2 cups dried black-eyed peas, plus enough water to cover
  • 8 ounces chopped ham
  • 1 medium onion, chopped
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon hot pepper sauce
  • 2 cups hot cooked rice
  • 1/2 cup sliced green onions

In a large pot, cover peas with water and bring to a boil; cook 2 minutes. Remove from heat; cover and let stand 1 hour. Drain, discarding water. In a saucepan, bring ham and 1 quart water to a boil; cook 15 minutes. Add peas; cover, reduce heat to low and simmer, stirring occasionally, 45 minutes. Add onion, salt, pepper and hot sauce; return to a boil. Cover, reduce heat and simmer 15 minutes or until peas are tender. Stir in hot rice and onions.

Per serving: 263 calories, 16 grams protein, 6 grams fat (19% calories from fat), 1.9 grams saturated fat, 37 grams carbohydrate, 18 milligrams cholesterol, 407 milligrams sodium, 8 grams fiber.

Friday: Kids

For a change of pace, fix the kids OVEN-BAKED CHICKEN TENDERS: Heat oven to 450 degrees. Coat chicken tenders with cooking spray, then with mashed potato flakes (not granules). Sprinkle with a little coarse salt. Place on a baking sheet lined with nonstick foil and cook 15 minutes, turning once.

Serve with BAKED POTATO WEDGES (from frozen) and GREEN BEANS. Color the plate with BABY CARROTS and RANCH DRESSING for dipping. The kids will love instant CHOCOLATE PUDDING (made with 1% milk) for dessert.

Shopping List

chicken tenders, cooking spray, mashed potato flakes (not granules), coarse salt, frozen baked potato wedges, green beans, baby carrots, ranch dressing, instant chocolate pudding, 1% milk.

Saturday: Meatless

For an easy meal after a busy week, make LENTIL SOUP: Rinse and sort 1 (16-ounce) package lentils. In a large pot, combine the lentils with 4 cups water and bring to a boil; drain. In a large nonstick skillet, heat 1 tablespoon olive oil on medium. Add 2 thinly sliced ribs celery, 1/2 medium chopped onion and 1 clove minced garlic; cook 6 minutes or until softened. Add vegetables to lentils in pot, plus 6 cups unsalted vegetable broth and 1 teaspoon dried thyme; bring to a boil. Reduce heat and simmer 20 minutes or until lentils are soft. Season with coarse salt and pepper to taste.

Ladle soup over BROWN RICE. Garnish with chopped red onion, chopped red bell pepper and chopped fresh cilantro if desired. Add deli COLESLAW and CRUSTY BREAD. Enjoy PEARS for dessert.

Shopping List

lentils, olive oil, celery, onion, garlic, unsalted vegetable broth, dried thyme, coarse salt, pepper, brown rice, red onion, red bell pepper, fresh cilantro, deli coleslaw, crusty bread, pears.

health

7 Day Menu Planner for December 14, 2025

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

Sunday: Family

Serve BAKED LAMB SHOULDER CHOPS for a new taste today: Heat oven to 350 degrees. Sprinkle 4 lamb shoulder chops with coarse salt, pepper and chopped fresh rosemary. Place on a bed of sliced onions in a roasting pan, cover with foil and bake 40 minutes. Reduce heat to 300 degrees and bake 30 more minutes.

Serve with PARSLEY BUTTERED POTATOES and ARTICHOKE AND MUSHROOM BAKE. Add a RED-TIPPED LETTUCE SALAD sprinkled with pomegranate seeds (arils) and CRUSTY ROLLS. ANGEL FOOD CAKE WITH BLUEBERRIES and light WHIPPED CREAM is an easy dessert.

Plan

Save enough cake for Monday.

Shopping List

lamb shoulder chops, coarse salt, pepper, fresh rosemary, onions, fresh Italian parsley, potatoes, cooking spray, canned water-packed quartered artichokes, olive oil, garlic, shallots, sliced cremini mushrooms, Italian seasoning, lemon, Italian-seasoned breadcrumbs, red-tipped lettuce, pomegranate seeds (arils), crusty rolls, angel food cake, blueberries, light whipped cream.

ARTICHOKE AND MUSHROOM BAKE

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: about 35 minutes

  • 1 (14-ounce) can water-packed quartered artichokes, drained
  • 2 tablespoons olive oil
  • 2 teaspoons minced garlic
  • 1/2 cup chopped shallots
  • 8 ounces sliced cremini mushrooms
  • 1 teaspoon Italian seasoning
  • Coarse salt and pepper to taste
  • 1 tablespoon fresh lemon juice
  • 1/4 cup Italian-seasoned breadcrumbs

Heat oven to 350 degrees. Coat a 1 1/2- or 2-quart baking dish with cooking spray. Spoon artichokes into dish. In a large nonstick skillet, heat oil on medium. Add garlic and shallots; cook 2 to 3 minutes. Add mushrooms, Italian seasoning, salt, pepper, lemon juice and breadcrumbs; cook 3 minutes. Spoon mushroom mixture over artichokes; mix well. Bake 25 to 30 minutes or until hot.

Per serving: 94 calories, 3 grams protein, 5 grams fat (45% calories from fat), 0.7 gram saturated fat, 10 grams carbohydrate, no cholesterol, 188 milligrams sodium, 2 grams fiber.

Monday: Meatless

Relax and enjoy this flavorful no-meat PIZZA OLIVADA during a busy week. Serve with a MIXED GREEN SALAD. Leftover CAKE served with VANILLA ICE CREAM is dessert.

Plan

Save enough ice cream for Friday.

Shopping List

ready-to-bake thin pizza crust, olive spread or Kalamata olives, fresh basil or Italian parsley, plum tomatoes, shredded part-skim mozzarella cheese, dried oregano, crushed red pepper, mixed greens, vanilla ice cream.

PIZZA OLIVADA

Servings: makes 6 slices

Prep time: 15 minutes

Cook time: about 12 minutes

  • 1 (10-ounce, 12-inch) ready-to-bake thin pizza crust
  • 3/4 cup any olive spread or chopped Kalamata olives
  • 1/4 cup chopped fresh basil or fresh Italian parsley
  • 3 plum tomatoes, seeded and thinly sliced
  • 1 1/2 cups shredded part-skim mozzarella cheese
  • 1 teaspoon dried oregano
  • 1/4 to 1/2 teaspoon crushed red pepper

Heat oven to 450 degrees. Place pizza crust on baking sheet. Spread olive spread over crust; top with basil, tomatoes and cheese. Sprinkle with oregano and red pepper. Bake 12 minutes or until crust is golden brown. Cut into 6 slices.

Per slice: 273 calories, 12 grams protein, 14 grams fat (47% calories from fat), 3.7 grams saturated fat, 24 grams carbohydrate, 18 milligrams cholesterol, 886 milligrams sodium, 1 gram fiber.

Tuesday: Express

Take it easy tonight and buy any prepared LASAGNA. Add a packaged GREEN SALAD and GARLIC BREAD. Top STRAWBERRIES with light whipped cream for dessert.

Shopping List

any prepared lasagna, packaged green salad, garlic bread, strawberries, light whipped cream.

Wednesday: Budget

Get ready for the big day and serve your own BAKED HAM with this homemade CRANBERRY CHUTNEY: In a large saucepan, combine 2 cups fresh cranberries, 1 cup orange juice, 1/2 cup apple cider or juice, 1/2 cup white sugar, 1/3 cup packed light brown sugar, 2 tablespoons cider vinegar, 2 cinnamon sticks, 6 fresh mint leaves and 2 teaspoons ground coriander. Cook over medium heat 1 hour or until chutney is reduced to about 1 3/4 cups. Cool; discard cinnamon sticks. Serve chutney with ham.

Add BAKED SWEET POTATOES, GREEN BEANS and CORNBREAD (from mix). For dessert, enjoy APPLE CRISP.

Plan

Prepare Thursday's Sheet-Pan Pancakes today if time allows.

Shopping List

ham to bake, fresh cranberries, orange juice, apple cider or juice, white sugar, light brown sugar, cider vinegar, cinnamon sticks, fresh mint, ground coriander, sweet potatoes to bake, green beans, cornbread mix, apple crisp.

Thursday: Family

Prepare SHEET-PAN PANCAKES for brunch before the big meal. Serve AMBROSIA as the perfect accompaniment.

Shopping List

cooking spray, eggs, sugar, pure vanilla extract, salted butter, buttermilk, flour, baking powder, baking soda, salt, cinnamon, maple syrup, sliced strawberries, ambrosia.

SHEET-PAN PANCAKES

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 15 minutes

  • 2 eggs, separated
  • 1/4 cup sugar
  • 3 1/2 teaspoons pure vanilla extract
  • 4 tablespoons salted butter, melted
  • 2 cups buttermilk
  • 2 cups flour
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 teaspoon cinnamon
  • Additional butter, maple syrup and sliced strawberries

Heat oven to 425 degrees. Line an 18-by-13-inch baking sheet with foil. Coat with cooking spray. In a small bowl, beat the egg whites on high speed until stiff peaks form. Set aside. In a large bowl, combine and whisk together the egg yolks, sugar, vanilla and butter until smooth. Slowly stir in the buttermilk. In a separate bowl, combine flour, baking powder, baking soda, salt and cinnamon; whisk together. Whisk the dry ingredients into the wet ingredients. Gently fold in the whipped egg whites. Pour the batter into the prepared sheet pan; bake 15 minutes or until a wooden pick inserted into the center comes out clean. Slice into eight equal pieces and serve with butter, maple syrup and any other pancake toppings such as sliced fresh strawberries. (Adapted from "30-Minute Meals," Six Sisters’ Stuff, Shadow Mountain Publishing.)

Per serving: 237 calories, 7 grams protein, 8 grams fat (30% calories from fat), 4.4 grams saturated fat, 34 grams carbohydrate, 64 milligrams cholesterol, 603 milligrams sodium, 1 gram fiber.

Friday: Kids

Serve the kids MEXICAN TURKEY BURGERS (on whole-grain buns) for a change of pace: Top turkey burgers with canned mild chopped green chiles, salsa, shredded lettuce and reduced-fat sour cream.

Alongside, heat canned vegetarian PINTO BEANS. Munch on JICAMA STICKS for some crunch. Leftover ICE CREAM is an easy dessert.

Shopping List

whole-grain buns, turkey burgers, canned mild chopped green chiles, salsa, shredded lettuce, reduced-fat sour cream, canned vegetarian pinto beans, jicama sticks.

Saturday: Easy Entertaining

Invite friends for a casual dinner of PAN-FRIED TROUT. Coat trout fillets in flour. Heat a little canola oil in a large nonstick skillet. Add trout and cook, turning once, 10 minutes or until lightly browned and opaque throughout.

Serve with LEMON WEDGES and ROASTED POTATOES, deli COLESLAW and SOURDOUGH BREAD. Make dessert light with RASPBERRY SORBET.

Shopping List

trout fillets, flour, canola oil, lemons, potatoes to roast, deli coleslaw, sourdough bread, raspberry sorbet.

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