Sunday: Family
Family day is a good time for GRILLED BALSAMIC PORK CHOPS. Combine 8 boneless pork chops (3/4 inch thick) with 1 1/2 cups balsamic vinaigrette in a resealable plastic bag. Refrigerate 2 to 24 hours. Remove chops, pat dry and discard marinade. Grill on medium 8 to 10 minutes, turning once.
On the side, (packaged) RICE PILAF and frozen GREEN PEAS make a pretty plate. Add WHOLE-GRAIN ROLLS. For dessert, buy a CARROT CAKE and scrape off most of the icing.
Plan
Save enough pork chops for Monday; save enough cake for Tuesday.
Shopping List
boneless pork chops, balsamic vinaigrette, packaged rice pilaf, frozen green peas, whole-grain rolls, carrot cake.
Monday: Heat and Eat
Reinvent those leftover pork chops into GRILLED PORK AND PROVOLONE PANINIS. Spread 1 teaspoon pesto on 8 slices Italian bread. Top 4 slices with thinly sliced cooked (leftover) pork chops and 4 (1-ounce) slices provolone cheese. Top with remaining 4 bread slices. Lightly brush outer surface with olive oil; grill in skillet on medium until toasted on each side.
Serve with deli COLESLAW and BAKED CHIPS. Sprinkle cinnamon on SLICED APPLES for dessert.
Shopping List
pesto, Italian bread, provolone cheese, olive oil, deli coleslaw, baked chips, cinnamon, apples.
Tuesday: Meatless
We liked this BLACK BEAN LASAGNA for a no-meat dinner. Serve it with a crisp LETTUCE WEDGE and GARLIC BREAD. Leftover CAKE is your dessert.
Shopping List
cooking spray, canned reduced-sodium black beans, canned no-salt-added or regular crushed tomatoes with puree, onion, green bell pepper, medium salsa, chili powder, cumin, reduced-fat ricotta cheese, garlic powder, egg, no-cook-style lasagna noodles, reduced-fat cheddar cheese, lettuce, garlic bread.
BLACK BEAN LASAGNA
Servings: makes 8 servings
Prep time: 15 minutes
Cook time: 40 to 45 minutes; standing time: 15 minutes
- 1 (15-ounce) can reduced-sodium black beans, rinsed
- 1 (28-ounce) can no-salt-added or regular crushed tomatoes, with puree
- 1 medium onion, chopped
- 1/2 cup chopped green bell pepper
- 1/2 cup medium salsa
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1 cup reduced-fat ricotta cheese
- 1/8 teaspoon garlic powder
- 1 egg
- 10 no-cook-style lasagna noodles
- 6 ounces shredded reduced-fat cheddar cheese
Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In large bowl, mash beans slightly. Stir in tomatoes, onion, bell pepper, salsa, chili powder and cumin; mix well. In small bowl, combine ricotta, garlic powder and egg; blend well. Spread 1 cup of tomato mixture over bottom of dish. Top with half of noodles, overlapping slightly. Top with half of remaining tomato mixture. Spoon ricotta mixture over top; spread carefully. Top with half of cheddar cheese, then with remaining noodles, tomato mixture and cheddar cheese.
Cover with nonstick foil; bake 40 to 45 minutes or until noodles are tender. Uncover; let stand 15 minutes before serving.
Per serving: 271 calories, 17 grams protein, 6 grams fat (19 percent calories from fat), 3.2 grams saturated fat, 37 grams carbohydrate, 42 milligrams cholesterol, 244 milligrams sodium, 5 grams fiber.
Wednesday: Kids
When I was a kid, no dinner made me happier than grilled FRANKS ON BUNS and BAKED BEANS. Of course you'll want mustard and relish on the hot dogs. It's easy to munch on CELERY STICKS. Then there were the PURPLE COWS to laugh about: Put scoops of fat-free vanilla ice cream into tall glasses; fill with grape soda. Slurp with a straw.
Tip
When I was a kid, no dinner made me happier than grilled FRANKS ON BUNS and BAKED BEANS. Of course you'll want mustard and relish on the hot dogs. It's easy to munch on CELERY STICKS. Then there were the PURPLE COWS to laugh about: Put scoops of fat-free vanilla ice cream into tall glasses; fill with grape soda. Slurp with a straw.
Shopping List
reduced-sodium and reduced-fat frankfurters, buns, canned reduced-sodium baked beans, mustard, relish, celery, fat-free vanilla ice cream, grape soda.
Thursday: Budget
This CHICKEN-CORN CHOWDER is a delicious way to save money. Serve with GRILLED CHEESE SANDWICHES, SWEET PICKLES and deli CARROT SALAD. FRESH BLUEBERRIES are good for dessert.
Shopping List
butter, onion, celery, fresh jalapeno pepper, flour, 2 percent milk, cooked or canned chicken breast, frozen corn, dried thyme, cayenne pepper, coarse salt, canned no-salt-added cream-style corn, ingredients for grilled cheese sandwiches, sweet pickles, deli carrot salad, fresh blueberries.
CHICKEN-CORN CHOWDER
Servings: makes 6 servings
Prep time: 15 minutes
Cook time: about 10 minutes
- 1 tablespoon butter
- 1/2 cup chopped onion
- 1/4 cup finely chopped celery
- 1 fresh jalapeno pepper, seeded and minced
- 2 tablespoons flour
- 3 cups 2 percent milk
- 2 cups chopped cooked chicken breast, or 1 (10- to 12-ounce) can chicken breast, drained
- 1 1/2 cups frozen corn
- 1/4 teaspoon dried thyme
- 1/4 teaspoon cayenne pepper
- 1/8 teaspoon coarse salt
- 1 (14 3/4-ounce) can no-salt-added cream-style corn
Melt butter in a Dutch oven over medium. Add onion, celery and jalapeno pepper; cook 4 minutes or until vegetables are softened, stirring often. Add flour and cook 1 minute, stirring constantly. Stir in milk, chicken, frozen corn, thyme, cayenne pepper, salt and creamed corn. Bring to boil; cook 5 minutes or until thickened.
Per serving: 266 calories, 21 grams protein, 7 grams fat (24 percent calories from fat), 3.4 grams saturated fat, 30 grams carbohydrate, 55 milligrams cholesterol, 162 milligrams sodium, 3 grams fiber.
Friday: Express
You can have CHILI CHEESE PIEROGIES for a quick meal tonight. Heat oven to 400 degrees. Layer 1 package frozen (thawed) Mrs. T's (or another brand) onion pierogies in a 7-by-11-inch baking dish; top with 1 (15-ounce) can vegetarian chili and bake 15 to 20 minutes. Sprinkle with 4 ounces shredded 50 percent reduced-fat cheddar cheese and bake 5 more minutes or until cheese is melted. Garnish with reduced-fat sour cream before serving.
Serve with deli BROCCOLI SALAD and BAKED TORTILLA CHIPS. Fresh TROPICAL FRUITS make a quick dessert.
Shopping List
frozen Mrs. T's (or another brand) onion pierogies, canned vegetarian chili, 50 percent reduced-fat cheddar cheese, reduced-fat sour cream, deli broccoli salad, baked tortilla chips, fresh tropical fruits.
Saturday: Easy Entertaining
Invite friends for GRILLED CHICKEN. Garnish it with any MANGO, BLACK BEAN and CORN SALSA. Add WARM POTATO SALAD WITH LEMON AND MINT. Serve with fresh STEAMED ZUCCHINI and BAGUETTES. Buy a CHEESECAKE for dessert.
Shopping List
chicken to grill, mangoes, canned reduced-sodium black beans and corn for salsa, potatoes, coarse salt, lemons, extra-virgin olive oil, green onions, fresh mint, fresh zucchini, baguettes, cheesecake.
WARM POTATO SALAD WITH LEMON AND MINT
Servings: makes 8 servings
Prep time: 15 minutes
Cook time: less than 15 minutes; cooling time: 10 minutes
- 3 pounds potatoes, peeled and cut into 1/2-inch pieces
- 2 teaspoons coarse salt, divided
- Juice of 3 lemons
- 1/4 cup extra-virgin olive oil
- 1 bunch green onions, white and green parts finely sliced
- 10 fresh mint leaves, cut into chiffonade (see NOTE)
- Place potatoes in a large pan; cover with 1 inch cold water. Add 1 teaspoon salt. Cover; bring to boil, remove lid and reduce heat to medium. After about 6 minutes, test every minute for doneness (knife will cut into potatoes with resistance; about 12 minutes). Do not overcook or you will have mush. Drain; gently transfer to serving bowl. Season warm potatoes with remaining salt, lemon juice and oil. Stir gently with a metal spoon. Cool 10 minutes; add onions and all but 1 tablespoon mint, stirring gently. Top with remaining mint as garnish. (Adapted from "Rose Water and Orange Blossoms," Maureen Abood; Running Press, 2015.)
NOTE: To cut mint into chiffonade, roll leaves tightly (like a cigarette) and thinly slice.
Per serving: 195 calories, 3 grams protein, 7 grams fat (32 percent calories from fat), 1 gram saturated fat, 31 grams carbohydrate, no cholesterol, 496 milligrams sodium, 5 grams fiber.