Sunday: Family
Surprise dear old Dad with a big hug and a special meal of GRILLED SHRIMP SKEWERS. Serve the medley over COUSCOUS along with a MIXED GREENS SALAD and SOURDOUGH BREAD. Buy a BANANA CREAM PIE for dessert.
Plan
Save enough pie for Tuesday.
Shopping List
olive oil, Italian seasoning, less-sodium seasoned salt, uncooked peeled and deveined shrimp, cherry tomatoes, zucchini, yellow bell pepper, couscous, salad greens, sourdough bread, banana cream pie.
GRILLED SHRIMP SKEWERS
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: less than 10 minutes
- 1/4 cup olive oil
- 2 teaspoons Italian seasoning
- 2 teaspoons less-sodium seasoned salt
- 1 pound shrimp, peeled and deveined
- 1 cup cherry tomatoes
- 1 medium zucchini, cut into 1-inch chunks
- 1 small yellow bell pepper, cut into 1-inch chunks
Mix oil, Italian seasoning and seasoned salt in small bowl until well blended. Alternately thread shrimp and vegetables onto skewers. Grill over medium heat 5 to 7 minutes or until shrimp turn pink, turning frequently and brushing generously with oil mixture.
NOTE: If using wooden skewers, soak thoroughly in water for at least 30 minutes before threading with shrimp and vegetables to prevent burning when on the grill.
Per serving: 171 calories, 21 grams protein, 8 grams fat (39 percent calories from fat), 1.1 grams saturated fat, 6 grams carbohydrate, 159 milligrams cholesterol, 368 milligrams sodium, 2 grams fiber.
Monday: Kids
Kids will come running for SLOPPY JOES. Use a mix and follow the directions. Serve on toasted whole-grain hamburger buns. Serve with BAKED OVEN FRIES (frozen) and STEAMED FRESH CARROTS. Enjoy sliced MANGOES for dessert.
TIPS: The adults might like some jalapeno peppers on their entree.
Shopping List
ingredients for sloppy Joe mix, whole-grain hamburger buns, frozen oven fries, fresh carrots, mangoes.
Tuesday: Meatless
Skip meat for LAYERED ENCHILADA CASSEROLE. Heat oven to 375 degrees. In a 1 1/2-quart baking dish, spoon 1/2 cup tomatoes from 1 (28-ounce) can fire-roasted diced tomatoes. Arrange 3 (6-inch, 9 total) corn tortillas over tomatoes, overlapping slightly (tear tortillas to fit dish). Sprinkle with 1/2 cup (2 1/2 cups total) shredded Monterey Jack cheese; top with one-third of 2 (15-ounce) cans reduced-sodium rinsed black beans. Spread 1 cup tomatoes over beans. Repeat layers twice, ending with tomatoes; sprinkle 1 cup cheese on top. Cover loosely with nonstick foil; bake 35 minutes or until bubbly. Serve with a LETTUCE WEDGE. Slice the leftover PIE for dessert.
Shopping List
canned fire-roasted diced tomatoes, corn tortillas, shredded Monterey Jack cheese, canned reduced-sodium black beans, lettuce.
Wednesday: Budget
We're always in the mood for chili, and this WHITE CHILI is especially good. Serve it with a SPINACH SALAD and CORNBREAD (from a mix). Lighten up with FRESH STRAWBERRIES for dessert.
Plan
Save enough chili and cornbread for Thursday.
Shopping List
boneless, skinless chicken breast, flour, garlic, cumin, dried oregano, black pepper, white pepper, crushed red pepper, canned chopped green chilies, fresh jalapeno peppers, dried navy beans, unsalted chicken broth, onion, coarse salt, pepper, fresh cilantro, spinach, cornbread mix, fresh strawberries.
WHITE CHILI
Servings: makes about 8 cups
Prep time: about 15 minutes
Cook time: 8 to 9 hours on low
- 1 pound boneless, skinless chicken breast, cut into 3/4-inch pieces
- 1 tablespoon flour
- 1 tablespoon minced garlic
- 1 tablespoon cumin
- 1 tablespoon dried oregano
- 1 to 2 teaspoons black pepper
- 1/2 teaspoon white pepper
- Pinch crushed red pepper
- 2 (4-ounce) cans chopped green chilies, drained
- 1/4 cup minced fresh jalapeno peppers
- 1 pound dried navy beans, rinsed
- 5 cups hot unsalted chicken broth
- 3/4 cup chopped onion
- Coarse salt and pepper to taste
- 1/2 bunch chopped cilantro leaves, divided
In a 4-quart or larger slow cooker, toss the chicken with the flour until evenly coated. In a small bowl, mix together the garlic, cumin, oregano, black pepper, white pepper and crushed red pepper; add to slow cooker and mix well. Add the green chilies, jalapeno peppers, beans, hot broth and onion. Cover and cook on low 8 to 9 hours or until beans are tender. Add salt and pepper to taste. Stir in half the cilantro. Ladle into bowls and garnish with remaining cilantro.
Per cup: 298 calories, 26 grams protein, 3 grams fat (8 percent calories from fat), 0.5 gram saturated fat, 41 grams carbohydrate, 36 milligrams cholesterol, 261 milligrams sodium, 15 grams fiber.
Thursday: Heat and Eat
Heat the leftover CHILI and serve it over BROWN RICE. Add SALAD GREENS and leftover CORNBREAD. PLUMS are a light dessert.
Plan
Cook enough rice for Saturday.
Shopping List
brown rice, salad greens, plums.
Friday: Express
Enjoy a GRILLED MUFFULETTA for a quick meal. Coat both sides of 8 slices rustic or sourdough bread with cooking spray. Layer 4 slices reduced-fat provolone or mozzarella cheese over four of the slices; top with olive spread or tapenade, thinly sliced deli ham, mortadella and Genoa salami, and another slice of cheese. Top with remaining 4 slices bread. Cook sandwiches in a preheated panini maker about 3 minutes or until golden and cheese is melted. Serve with deli COLESLAW. A slice of PAPAYA is dessert.
Tip
Enjoy a GRILLED MUFFULETTA for a quick meal. Coat both sides of 8 slices rustic or sourdough bread with cooking spray. Layer 4 slices reduced-fat provolone or mozzarella cheese over four of the slices; top with olive spread or tapenade, thinly sliced deli ham, mortadella and Genoa salami, and another slice of cheese. Top with remaining 4 slices bread. Cook sandwiches in a preheated panini maker about 3 minutes or until golden and cheese is melted. Serve with deli COLESLAW. A slice of PAPAYA is dessert.
Shopping List
rustic or sourdough bread, cooking spray, reduced-fat provolone or mozzarella cheese, olive spread or tapenade, deli ham, mortadella, Genoa salami, deli coleslaw, papaya.
Saturday: Easy Entertaining
Serve your lucky guests GRILLED BEEF KEBABS over leftover BROWN RICE for dinner tonight. Add your own GRILLED VEGETABLES, a CAESAR SALAD and CRUSTY BREAD. Buy FRUIT TARTS for dessert.
Shopping List
fresh cilantro, olive oil, pepper sauce, garlic, crushed red pepper if desired, boneless beef top sirloin, red bell pepper, coarse salt, vegetables to grill, Caesar salad, crusty bread, fruit tarts.
GRILLED BEEF KEBABS
Servings: makes 6 servings
Prep time: 15 minutes
Cook time: less than 15 minutes
- 2 tablespoons chopped cilantro
- 2 tablespoons olive oil
- 2 teaspoons pepper sauce
- 1 clove garlic, minced
- 1/4 to 1/2 teaspoon crushed red pepper (optional)
- 1 1/2 pounds boneless beef top sirloin (1 1/2 inches thick), cut into 1 1/4-inch pieces
- 1 large red bell pepper, cut into 1-inch pieces
- Coarse salt to taste
In a medium bowl, combine cilantro, oil, pepper sauce, garlic and optional crushed red pepper. Add beef; toss to coat. Alternately thread beef and bell pepper pieces onto 6 (10-inch) metal skewers. Grill kebabs on medium, uncovered, 8 to 11 minutes for medium-rare to medium, turning occasionally. Salt to taste.
Per serving: 153 calories, 21 grams protein, 6 grams fat (38 percent calories from fat), 1.8 grams saturated fat, 2 grams carbohydrate, 56 milligrams cholesterol, 50 milligrams sodium, 1 gram fiber.