health

7 Day Menu Planner for March 08, 2026

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

Sunday: Family

Our extended family couldn't get enough of CHICKEN WITH OLIVES AND PEAS. Serve the flavor-packed, easy entree over RICE. Add a RED-TIPPED LETTUCE SALAD and WHOLE-GRAIN ROLLS. Buy a BOSTON CREAM PIE for dessert.

Plan

Cook enough rice and save enough pie for Wednesday.

Shopping List

baking potatoes, green bell pepper, onion, no-salt-added tomato sauce, unsalted chicken broth, pimento-stuffed olives, garlic, olive oil, no-salt-added tomato paste, coarse salt, black pepper, bay leaves, bone-in skinless chicken thighs and drumsticks, frozen green peas, rice, red-tipped lettuce, whole-grain rolls, Boston cream pie.

CHICKEN WITH OLIVES AND PEAS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 6 hours on low; 1 hour on high

  • 3 medium baking potatoes, peeled and cut into bite-size pieces
  • 1 large green bell pepper, cut into thin strips
  • 1 medium onion, chopped
  • 1 (15-ounce) can no-salt-added tomato sauce
  • 1/2 cup unsalted chicken broth
  • 1/2 cup pimento-stuffed olives
  • 1 1/2 tablespoons minced garlic
  • 1 1/2 tablespoons olive oil
  • 1 tablespoon no-salt-added tomato paste
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 small bay leaves, broken in half
  • 3 to 3 1/2 pounds bone-in skinless chicken thighs and drumsticks (about 6 each)
  • 1 1/2 cups frozen green peas

In a 4-quart or larger slow cooker, combine potatoes, bell pepper, onion, tomato sauce, broth, olives, garlic, olive oil, tomato paste, coarse salt, black pepper and bay leaves; mix well. Add chicken; mix well. Cover and cook on low 6 hours; add peas and cook 1 hour on high or until chicken is cooked through and potatoes are tender. Discard bay leaves and serve.

Per serving: 318 calories, 31 grams protein, 12 grams fat (34% calories from fat), 2.8 grams saturated fat, 21 grams carbohydrate, 147 milligrams cholesterol, 478 milligrams sodium, 4 grams fiber.

Monday: Kids

The kids will be happy when you serve them RANCH SKILLET SUPPER. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 1 pound ground turkey breast and cook 4 minutes or until no longer pink. Stir in 1 (8-ounce) package seasoned rice with black beans, 1 (10-ounce) can diced tomatoes with green chiles (mild), 2 cups frozen corn and 2 3/4 cups water. Bring to a boil; reduce heat, cover and simmer 20 minutes or until water is absorbed. Sprinkle with chopped fresh cilantro and 1 cup shredded 50% reduced-fat cheddar cheese.

Serve with CARROT STICKS and CORNBREAD (from mix). Make GINGER ICE CREAM SANDWICHES for dessert: Spread 1 1/2 tablespoons vanilla ice cream on flat side of small (1 3/4-inch diameter) gingersnap cookies; top ice cream with second cookie. Roll sides in chopped crystallized ginger or any finely chopped nuts. Wrap individually and freeze until firm.

Shopping List

canola oil, ground turkey breast, seasoned rice with black beans, canned diced tomatoes with green chiles (mild), frozen corn, fresh cilantro, shredded 50% reduced-fat cheddar cheese, carrots, cornbread mix, vanilla ice cream, small gingersnap cookies, chopped crystallized ginger or any finely chopped nuts.

Tuesday: Entertaining

Celebrate St. Patrick's Day with friends and make BEEF STEW WITH GUINNESS. Serve with a LETTUCE WEDGE and RYE BREAD. ST. PATRICK'S DAY CUPCAKES top off your meal.

Shopping List

flour, coarse salt, dried thyme, pepper, boneless beef chuck, canola oil, onions, carrots, small golden potatoes, garlic, Guinness stout beer or beef broth, tomato paste, unsalted beef broth, parsley, iceberg lettuce, rye bread, St. Patrick's Day cupcakes.

BEEF STEW WITH GUINNESS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 2 hours 20 minutes

  • 1/3 cup flour
  • 1 1/2 teaspoons coarse salt
  • 1 teaspoon dried thyme
  • 1/2 teaspoon pepper
  • 3 pounds boneless beef chuck, cut into 1-inch pieces
  • 3 tablespoons canola oil, divided
  • 2 onions, chopped
  • 1 pound carrots, peeled and cut into 1-inch pieces, about 3 cups
  • 1 pound small golden potatoes, halved
  • 2 large cloves garlic, minced
  • 1 (12-ounce) bottle Guinness stout beer or beef broth
  • 1/4 cup tomato paste
  • 2 cups unsalted beef broth
  • 1/4 cup chopped parsley

Combine flour, salt, thyme and pepper in a bowl. Add beef and toss until evenly coated. In a large pot, heat 2 tablespoons oil. In batches, cook beef until browned; set aside. To same pot, add remaining 1 tablespoon oil, onions, carrots, potatoes and garlic; cook until just tender-crisp, about 6 minutes, stirring occasionally. Add beer and tomato paste; bring to a boil, scraping up the brown bits from bottom of pot. Return beef to pot and stir in beef broth; bring to a boil. Reduce heat to medium-low, cover and simmer, stirring occasionally, until beef is tender, about 2 hours. Sprinkle with parsley and serve. Recipe from SwirlsOfFlavor.com.

Per serving: 326 calories, 35 grams protein, 12 grams fat (34% calories from fat), 2.9 grams saturated fat, 16 grams carbohydrate, 65 milligrams cholesterol, 513 milligrams sodium, 3 grams fiber.

Wednesday: Meatless

Make this colorful SANTA FE SALAD for your no-meat dinner: Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 1 medium green bell pepper (cut into thin strips) and 1 thinly sliced medium onion; cook 5 minutes or until softened. Add 1 cup salsa, 1 (15-ounce) can rinsed reduced-sodium kidney beans, 1 (11-ounce) can drained Mexican-style corn and 1 1/2 cups cooked (leftover) rice. Cook 5 minutes or until thoroughly heated. For each serving, spread 1 cup torn lettuce on plate. Surround lettuce with baked tortilla chips. Top with the warm vegetable mixture. Sprinkle each serving with 2 tablespoons shredded 50% reduced-fat cheddar cheese.

Serve with TOMATO BROTH (mix tomato juice with unsalted vegetable broth and heat). Slice the leftover PIE for dessert.

Shopping List

canola oil, green bell pepper, onion, salsa, reduced-sodium kidney beans, canned Mexican-style corn, lettuce, baked tortilla chips, shredded 50% reduced-fat cheddar cheese, tomato juice, unsalted vegetable broth.

Thursday: Budget

Introduce the family to lower-fat bison with this easy MEATLOAF: Heat oven to 350 degrees. In a large bowl, mix together 1 (15-ounce) can rinsed and slightly mashed reduced-sodium white beans, 1 pound ground bison (or 95% lean ground beef), 1 (8-ounce) can no-salt-added tomato sauce, 1/2 cup dry breadcrumbs, 1 finely chopped carrot and 1 egg. Shape into a loaf and place in a shallow nonstick foil-lined baking dish. Spread top with 1/3 cup drained salsa. Bake 1 hour or until internal temperature reaches 160 degrees.

Serve with BAKED POTATOES, FRESH BROCCOLI with shredded cheddar cheese and CRUSTY BREAD. Fresh ORANGE SECTIONS are dessert.

Plan

Save enough meatloaf and bake enough potatoes for Friday.

Shopping List

canned reduced-sodium white beans, ground bison or 95% lean ground beef, no-salt-added tomato sauce, dry breadcrumbs, carrot, egg, salsa, baking potatoes, fresh broccoli, shredded cheddar cheese, crusty bread, oranges.

Friday: Heat and Eat

Make OPEN-FACE MEATLOAF SANDWICHES ON WHOLE-GRAIN BREAD tonight: Slice and warm the leftover meatloaf. Spread the bread with low-fat mayonnaise, add the meatloaf and top with a lettuce leaf.

Cut the leftover potatoes into POTATO WEDGES, coat with cooking spray, sprinkle with paprika and bake in a 425-degree oven until hot. Add deli COLESLAW to the meal. Have SLICED KIWIS for dessert.

Shopping List

whole-grain bread, low-fat mayonnaise, leaf lettuce, cooking spray, paprika, deli coleslaw, kiwis.

Saturday: Easy Entertaining

Treat your guests to CITRUS LAMB CHOPS. Serve with COUSCOUS and SUGAR SNAP PEAS alongside. Add a MIXED GREEN SALAD and a BAGUETTE. For dessert, buy a COCONUT LAYER CAKE.

Shopping List

garlic, olive oil, loin lamb chops, butter, shallots, oranges, dry white vermouth or unsalted chicken broth, herbes de Provence, coarse salt, pepper, couscous, sugar snap peas, mixed greens, baguette, coconut layer cake.

CITRUS LAMB CHOPS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 2 cloves garlic, chopped
  • 1 tablespoon olive oil
  • 4 loin lamb chops, 3/4-inch thick
  • 1 tablespoon butter
  • 1/4 cup minced shallots
  • 1/3 cup freshly squeezed orange juice
  • 2 tablespoons dry white vermouth or unsalted chicken broth
  • 1 orange, peeled and cut into sections
  • 1 teaspoon dried herbes de Provence
  • Coarse salt and freshly ground black pepper to taste

Heat broiler. In a small bowl, mix garlic and oil. Rub mixture evenly on both sides of chops. Broil 3 minutes per side for medium-rare. Meanwhile, in a small skillet, melt butter on medium. Add shallots and cook 3 minutes. Stir in orange juice and vermouth or broth; bring to a boil. Boil 10 seconds or until slightly reduced. Stir in the oranges and herbes de Provence. Return to heat briefly to warm the fruit. Season chops with salt and pepper to taste. Place each chop on dinner plate and spoon sauce over chop. Serve immediately.

Per serving: 235 calories, 19 grams protein, 12 grams fat (47% calories from fat), 4.4 grams saturated fat, 10 grams carbohydrate, 66 milligrams cholesterol, 123 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for March 01, 2026

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

Sunday: Family

This CLASSIC POT ROAST reminds me of the one my mother used to make. Today, serve it with a SPINACH SALAD and WHOLE-GRAIN ROLLS. Slice ANGEL FOOD CAKE, top it with BLUEBERRIES (fresh or frozen) and add a dollop of light whipped cream for an easy dessert.

Plan

Save enough beef, vegetables and blueberries for Monday; save enough cake for Tuesday.

Shopping List

flour, coarse salt, pepper, boneless rib chuck roast or arm chuck roast, canola oil, lower-sodium beef broth, tomato paste, dried thyme, red-skinned potatoes, baby carrots, onions, fresh spinach, whole-grain rolls, angel food cake, blueberries, light whipped cream.

CLASSIC POT ROAST

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: 3 hours and 20 minutes

  • 1/2 cup flour
  • 1 teaspoon coarse salt
  • 1 teaspoon pepper
  • 1 boneless rib chuck roast or arm chuck roast (2 1/2 to 3 1/2 pounds)
  • 1 tablespoon canola oil
  • 4 cups lower-sodium beef broth
  • 2 tablespoons tomato paste
  • 2 teaspoons dried thyme
  • 1 pound red-skinned potatoes (about 1 1/2 inches diameter), halved
  • 1 pound baby carrots
  • 2 large onions, cut into 8 wedges each

Combine flour, salt and pepper; coat roast with 2 tablespoons of the mixture, reserving remainder. Heat oil in stock pot on medium. Place roast in pot; brown evenly. Pour off drippings. Combine broth, tomato paste and thyme in stockpot; whisk in reserved flour mixture. Bring to a boil. Reduce heat; cover tightly and simmer 1 3/4 to 2 hours, stirring gravy occasionally. Add potatoes, carrots and onions to pot; bring to a boil. Reduce heat; cover tightly and simmer 45 minutes to 1 hour or until roast and vegetables are fork-tender. Carve into slices or chunks; serve with vegetables and gravy.

Per serving: 300 calories, 32 grams protein, 8 grams fat (23% calories from fat), 2.3 grams saturated fat, 26 grams carbohydrate, 54 milligrams cholesterol, 389 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Make VEGETABLE BEEF SOUP with Sunday's leftovers by chopping 2 cups of the beef and all of the vegetables. Then add 5 to 6 cups lower-sodium beef broth, 1 cup frozen succotash, 1 cup cooked rice, 1 (14.5-ounce) can no-salt-added diced tomatoes, 1/4 teaspoon dried rosemary, 1/4 teaspoon dried oregano and 1/4 teaspoon dried thyme. Bring to a boil; reduce heat, cover and simmer 30 minutes. Season to taste with coarse salt and pepper.

Serve with deli COLESLAW and CRUSTY ROLLS. For dessert, enjoy the leftover BLUEBERRIES.

Shopping List

lower-sodium beef broth, frozen succotash, rice, canned no-salt-added diced tomatoes, dried rosemary, dried oregano, dried thyme, coarse salt, pepper, deli coleslaw, crusty rolls.

Tuesday: Kids

The kids will come running for these CHICKEN FINGERS. Serve with CURLY FRIES (from frozen), CELERY STICKS, DIP and SOFT BREADSTICKS. Drizzle the leftover CAKE with STRAWBERRY SAUCE for dessert.

Plan

Prepare the lentils and the rice for Wednesday.

Shopping List

panko, Parmesan cheese, garlic powder, coarse salt, paprika, chicken tenders, eggs, butter, cooking spray, frozen curly fries, celery, dip, soft breadsticks, strawberry sauce.

CHICKEN FINGERS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 8 to 10 minutes

  • 2/3 cup panko
  • 1/2 cup grated Parmesan cheese
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon paprika
  • 1 pound chicken tenders
  • 1 egg, lightly beaten
  • 1 tablespoon melted butter

Heat oven to 450 degrees. Line a rimmed baking sheet with parchment paper or nonstick foil. In a resealable plastic bag, combine panko, cheese, garlic powder, salt and paprika. Dip half the chicken tenders into egg; place in bag, seal and shake to coat. Place on cookie sheet. Repeat with remaining chicken. Drizzle butter over chicken and coat with cooking spray. Bake 8 to 10 minutes or until internal temperature reaches 165 degrees, turning after 4 minutes.

Per serving: 256 calories, 31 grams protein, 10 grams fat (36% calories from fat), 4.4 grams saturated fat, 9 grams carbohydrate, 146 milligrams cholesterol, 407 milligrams sodium, 1 gram fiber.

Wednesday: Meatless

Skip the meat and enjoy LENTIL AND WILD RICE SOUP: Rinse and sort 1/2 cup lentils; combine with 3 cups water in a saucepan. Bring to a boil; reduce heat to low. Cover and simmer 10 minutes; let stand 1 hour. Rinse and drain. Cook 1 (6-ounce) package long-grain and wild rice blend according to directions. To the rice, add the cooked lentils, 3 cups unsalted vegetable broth, 1 (10-ounce) package frozen mixed vegetables and 1 cup 1% milk. Heat and then ladle into bowls. Garnish with shredded 50% reduced-fat cheddar cheese.

Serve with a SMOKED MOZZARELLA, BOSTON LETTUCE AND MANGO CHUTNEY SANDWICH on sourdough bread. Add CUCUMBER SPEARS. For dessert, PEARS are easy.

Shopping List

lentils, long-grain and wild rice blend, unsalted vegetable broth, frozen mixed vegetables, 1% milk, shredded 50% reduced-fat cheddar cheese, smoked mozzarella, Boston lettuce, mango chutney, sourdough bread, cucumbers, pears.

Thursday: Budget

Even a Frenchman would be impressed with this FAUX CASSOULET: Heat oven to 375 degrees. In a 3-quart casserole, combine 1 (15-ounce) can rinsed and drained reduced-sodium black beans, 1 (15-ounce) can rinsed and drained reduced-sodium white beans, 1 (15-ounce) can rinsed and drained reduced-sodium dark red kidney beans, 1 (14-ounce) package low-fat kielbasa (diagonally sliced into 1-inch pieces), 1 (15-ounce) can no-salt-added tomato sauce, 1 1/2 cups sliced carrots, 2 small onions (thinly sliced and separated into rings), 1/2 cup lower-sodium beef broth, 2 tablespoons firmly packed light brown sugar, 1 1/2 teaspoons dried thyme, 2 cloves minced garlic. Cover and bake about 1 hour or until hot and bubbly and carrots are tender.

Serve the hearty bean and sausage combo with MIXED GREENS and a BAGUETTE. Sprinkle PEACHES with nutmeg for dessert.

Shopping List

canned reduced-sodium black beans, canned reduced-sodium white beans, canned reduced-sodium dark red kidney beans, low-fat kielbasa sausage, canned no-salt-added tomato sauce, fresh carrots, onions, lower-sodium beef broth, light brown sugar, dried thyme, garlic, mixed greens, baguette, peaches, nutmeg.

Friday: Express

Let one of those WHOLE MEAL FROZEN DINNERS come to the rescue for dinner. I like to add STEAMED FRESH BROCCOLI FLORETS to the meal, plus a packaged SALAD and some GARLIC BREAD, and dinner is on the table. How about a scoop of CHOCOLATE ICE CREAM for dessert?

Plan

Save enough ice cream for Saturday.

Shopping List

whole meal frozen dinner, fresh broccoli, packaged salad, garlic bread, chocolate ice cream.

Saturday: Easy Entertaining

Invite guests for CHILI-RUBBED PORK CHOPS WITH PINEAPPLE SALSA. Serve with RICE, GRILLED ZUCCHINI and SOURDOUGH BREAD. For dessert, drizzle leftover STRAWBERRY SAUCE over leftover ICE CREAM.

Shopping List

chili powder, light brown sugar, garlic powder, onion powder, coarse salt, pork loin chops, canned pineapple rings, fresh jalapeno pepper, lime, rice, zucchini, sourdough bread.

CHILI-RUBBED PORK CHOPS WITH PINEAPPLE SALSA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 20 minutes

  • 1 tablespoon chili powder
  • 1 1/2 tablespoons light brown sugar, packed
  • 3/4 teaspoon garlic powder
  • 3/4 teaspoon onion powder
  • 1/2 teaspoon coarse salt
  • 4 boneless pork loin chops, 3/4 inch thick, trimmed
  • 3/4 cup canned pineapple rings
  • 1 fresh jalapeno pepper, halved lengthwise and seeded
  • 1 tablespoon fresh lime juice

Lightly oil grate and heat grill to medium-high. In a bowl, combine chili powder, brown sugar, garlic powder, onion powder and salt. Rub on both sides of pork. Grill pork 3 to 4 minutes per side until lightly browned or internal temperature reaches 145 degrees. Grill pineapple 2 to 3 minutes or until lightly charred. Remove chops from grill; let stand 3 minutes. Meanwhile, dice pineapple and finely dice jalapeno. In a bowl, combine pineapple, jalapeno and lime juice. Serve pineapple salsa with chops.

Per serving: 236 calories, 28 grams protein, 8 grams fat (30% calories from fat), 2.3 grams saturated fat, 13 grams carbohydrate, 86 milligrams cholesterol, 358 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for February 22, 2026

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

Sunday: Family

Take the family to the islands and enjoy CARIBBEAN CHICKEN STEW along the way. Ladle the stew over RICE and add a ROMAINE SALAD on the side. Serve with CRUSTY ROLLS. For dessert, PINEAPPLE UPSIDE-DOWN CAKE (from a mix) is easy.

Plan

Save enough stew, rice and cake for Monday.

Shopping List

canola oil, onions, bone-in skinless chicken thighs and drumsticks, unsalted chicken broth, sweet potatoes, canned no-salt-added diced tomatoes, frozen corn, crushed red pepper, coarse salt, ground ginger, canned unsweetened light coconut milk, rice, romaine, crusty rolls, pineapple upside-down cake mix.

CARIBBEAN CHICKEN STEW

Servings: Makes 8 servings

Prep time: 30 minutes

Cook time: 40 to 50 minutes

  • 1 tablespoon canola oil
  • 2 medium onions, cut into 1-inch pieces
  • 4 bone-in skinless chicken thighs
  • 4 bone-in skinless chicken drumsticks
  • 4 1/2 cups unsalted chicken broth
  • 2 1/2 pounds sweet potatoes, peeled and cut into 1-inch pieces
  • 1 (14 1/2-ounce) cans no-salt-added diced tomatoes, undrained
  • 1 (10-ounce) package frozen corn
  • 1/2 to 1 teaspoon crushed red pepper
  • 1/4 teaspoon coarse salt
  • 1 teaspoon ground ginger
  • 1 cup unsweetened light coconut milk

In a Dutch oven, heat oil on medium and cook onions 5 minutes or until softened; stir occasionally. Add chicken and broth. Bring to boil; reduce heat to low. Cover and simmer 30 minutes. Remove chicken to a bowl; set aside. To broth, add sweet potatoes, tomatoes and juice, corn, crushed red pepper and salt. Return to boil; reduce heat. Cover and simmer for 10 to 15 minutes or until vegetables are softened.

Meanwhile, remove chicken meat from bones; discard bones. Chop or shred meat; set aside. Skim fat from broth mixture. Using a slotted spoon, remove 1 1/2 cups of the vegetables. Remove 1 cup liquid. Let cool slightly. Transfer cooled vegetables and liquid to a food processor. Cover and process until smooth; return to Dutch oven. Add chicken and ginger to stew; heat through. Stir in coconut milk and serve.

Per serving: 345 calories, 21 grams protein, 9 grams fat (23 percent calories from fat), 2.5 grams saturated fat, 45 grams carbohydrate, 95 milligrams cholesterol, 300 milligrams sodium, 6 grams fiber.

Monday: Heat and Eat

Cook once and enjoy the result of your labor twice with your Sunday leftovers, CHICKEN STEW over RICE.

Add a FRESH CARROT SALAD. In a medium bowl, whisk together 2 tablespoons extra-virgin olive oil, 2 tablespoons fresh lemon juice, 1 clove minced garlic, 3/4 teaspoon ground coriander, 1/8 teaspoon cinnamon, 1/2 teaspoon smoked paprika, 1/2 fresh red jalapeno pepper (seeded and very thinly sliced) and 1/2 teaspoon coarse salt. Toss the salad with 8 ounces grated carrots and 1/2 cup chopped cilantro. (Add cilantro just before serving.) (Adapted from "Date Night In," Ashley Rodriguez; Running Press, 2014.)

Serve with WHOLE-GRAIN BREAD. Slice the leftover CAKE for dessert.

Plan

Save enough carrot salad for Tuesday.

Shopping List

extra-virgin olive oil, lemon, garlic, ground coriander, cinnamon, smoked paprika, red jalapeno pepper, coarse salt, grated carrots, cilantro, whole-grain bread.

Tuesday: Kids

Watch the kids lap up SKILLET CORN DOGS. Prepare 1 (7 1/4-ounce) package macaroni and cheese dinner according to directions. Meanwhile, cook 1 pound less-sodium, less-fat hot dogs in a large nonstick skillet on medium-high for 4 to 5 minutes or until browned. Add 1 (15 1/4-ounce) can rinsed no-salt-added corn and the mac and cheese; mix well and cook until heated through.

Serve with leftover CARROT SALAD and BREAD STICKS. ORANGE SLICES are dessert.

Shopping List

packaged macaroni and cheese, less-sodium, less-fat hot dogs, canned no-salt-added corn, bread sticks, oranges.

Wednesday: Meatless

For your no-meat dinner, make easy FETTUCCINE WITH RICOTTA, TOMATOES AND BASIL. Cook 1 (9-ounce) package refrigerated fettuccine according to directions. Drain and return to pan. In a medium bowl, mix together 3 tablespoons butter, 3/4 cup reduced-fat ricotta cheese and 1/4 cup freshly grated parmesan cheese. Toss with hot fettuccine. Top with 1 large chopped tomato, 2 tablespoons chopped fresh basil and 2 more tablespoons grated parmesan cheese.

Serve with MIXED GREENS and GARLIC BREAD. Scoop fat-free STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

refrigerated fettuccine, butter, reduced-fat ricotta cheese, parmesan cheese, tomato, fresh basil, salad greens, garlic bread, fat-free strawberry ice cream.

Thursday: Express

When I'm searching for dinner ideas, I sometimes turn to a packaged slow-cooker seasoning mix. My mix of choice was reduced-sodium CHICKEN CHILI, and we liked it. Feel free to add your own touch to the chili as I did. Add a packaged CAESAR SALAD and CORN MUFFINS (from a mix) to round out your meal. KIWIFRUIT works for dessert.

Shopping List

any packaged reduced-sodium chicken chili seasoning mix and ingredients on package, packaged Caesar salad, cornbread mix, kiwifruit.

Friday: Budget

On a cold winter's night, warm up with a bowl of hearty POTATO CHOWDER. Serve with a LETTUCE WEDGE and garnish with chopped hard-cooked eggs. Add WHOLE-GRAIN ROLLS. RED AND GREEN GRAPES are a quick dessert.

Shopping List

bacon, onion, celery, potatoes, Dijon mustard, 1 percent milk, canned condensed less-sodium, less-fat cream of chicken soup, fresh Italian parsley, lettuce, eggs, whole-grain rolls, red and green grapes.

POTATO CHOWDER

Servings: Makes 6 servings

Prep time: 20 minutes

Cook time: about 25 minutes, plus bacon

  • 3 slices bacon
  • 1 medium onion, chopped
  • 1 rib celery, sliced
  • 2 large potatoes, peeled and cut into chunks
  • 1 teaspoon Dijon mustard
  • 1 cup water
  • 1 1/2 cups 1 percent milk
  • 1 (10 3/4-ounce) can condensed less-sodium, less-fat cream of chicken soup
  • Chopped fresh Italian parsley for garnish

In a large saucepan, cook bacon over medium until crisp. Remove bacon, reserving 1 tablespoon bacon drippings in saucepan. Drain bacon on paper towels; crumble and set aside. Add onion and celery to hot drippings. Cook on medium 5 minutes or until softened. Stir in potatoes, mustard and water. Bring to boil; reduce heat. Cover and simmer about 15 minutes or just until potatoes are tender. Stir in milk and soup. Heat through but do not boil. Stir in bacon. Ladle into bowls and garnish with parsley.

Per serving: 168 calories, 6 grams protein, 6 grams fat (30 percent calories from fat), 2.2 grams saturated fat, 24 grams carbohydrate, 12 milligrams cholesterol, 318 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

Make it easy on yourself and prepare SPAGHETTI WITH CLAMS for your guests. Serve with STEAMED BROCCOLI and drizzle with fresh lemon juice. Add a RED-TIPPED LETTUCE SALAD and CRUSTY BREAD. Leftover ICE CREAM drizzled with HOT FUDGE sauce and a little orange liqueur finishes the meal.

Shopping List

whole-wheat spaghetti, extra-virgin olive oil, garlic, Italian parsley, dry white wine, canned baby clams, pepper, lemons, dry bread crumbs, fresh broccoli, red-tipped lettuce, crusty bread, hot fudge sauce, orange liqueur.

SPAGHETTI WITH CLAMS

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus spaghetti

  • 12 ounces whole-wheat spaghetti
  • 1 tablespoon extra-virgin olive oil
  • 2 cloves garlic, minced
  • 4 tablespoons finely chopped Italian parsley, divided
  • 1/4 cup dry white wine
  • 2 (10-ounce) cans baby clams, drained, liquid reserved
  • Freshly ground pepper
  • 2 teaspoons freshly grated lemon zest (yellow part only)
  • 3 tablespoons dry bread crumbs, divided

Cook pasta according to directions.

Meanwhile, heat oil in a large nonstick skillet over medium-high. Add garlic and 2 tablespoons parsley; cook 1 to 2 minutes, stirring, until the garlic is light golden. Add wine and 1 cup reserved clam liquid. Bring to a boil. Cook 4 minutes. Add clams and remove from heat. Season with pepper. Drain pasta. Add to pan with clams and sauce. Add zest, 2 tablespoons bread crumbs and remaining parsley; place over medium-high heat and toss well. Serve immediately, sprinkled with remaining bread crumbs.

Per serving: 427 calories, 25 grams protein, 5 grams fat (10 percent calories from fat), 0.8 gram saturated fat, 76 grams carbohydrate, 48 milligrams cholesterol, 719 milligrams sodium, 11 grams fiber.

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