Sunday: Family
Always a family favorite, a SPIRAL-SLICED HAM is the star of today's feast. Use your microwave and serve the simple entree with summer's best SQUASH CASSEROLE. Add a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. Buy a KEY LIME PIE for dessert.
Plan
Save enough ham and casserole for Monday; save some pie for Tuesday.
Shopping List
spiral-sliced ham, onion, zucchini squash, brown rice, low-fat sour cream, shredded 50 percent light cheddar cheese, parmesan cheese, Italian-seasoned bread crumbs, coarse salt, pepper, eggs, bibb lettuce, whole-grain rolls, key lime pie.
SQUASH CASSEROLE
Servings: makes 10 servings
Prep time: 15 minutes
Cook time: 24 to 30 minutes
- 1 medium onion, chopped
- 8 cups sliced zucchini squash (about 2 1/2 pounds)
- 2 cups cooked brown rice
- 1 cup low-fat sour cream
- 1 cup shredded 50 percent light cheddar cheese
- 1/4 cup freshly grated parmesan cheese, divided
- 1/4 cup Italian-seasoned bread crumbs
- 1/2 teaspoon coarse salt
- 1/2 teaspoon pepper
- 2 eggs, lightly beaten
In a large bowl, microwave onion on high (100 percent power) 3 minutes. Add squash and microwave 10 to 12 minutes or until softened. Drain; partially mash with potato masher. Combine zucchini mixture, cooked rice, sour cream, cheddar cheese, 2 tablespoons parmesan cheese, bread crumbs, salt, pepper and eggs in a large bowl; mix well. Spoon mixture into a 9-by-13-inch baking dish. Microwave on high 10 to 12 minutes or until bubbly. Heat broiler. Sprinkle casserole with remaining parmesan cheese. Broil 1 to 3 minutes or until lightly browned.
Per serving: 153 calories, 10 grams protein, 4 grams fat (24 percent calories from fat), 2.1 grams saturated fat, 20 grams carbohydrate, 49 milligrams cholesterol, 287 milligrams sodium, 2 grams fiber.
Monday: Heat and Eat
Leftover ham is perfect for GRILLED HAM AND CHEESE SANDWICHES ON RYE. Coat the bread with cooking spray, then grill the sandwiches on both sides in a nonstick skillet. Serve with the leftover CASSEROLE and a LETTUCE SALAD. Bite into a NECTARINE for dessert.
Shopping List
cheese of your choice, rye bread, cooking spray, lettuce, nectarines.
Tuesday: Budget
Save some pennies and enjoy the flavor of FOUR-PEPPER MEATLOAF. Add MASHED POTATOES, fresh GREEN BEANS, MIXED GREENS and CRUSTY BREAD. Slice the leftover PIE for dessert.
Shopping List
canned no-salt-added tomato sauce, light brown sugar, dry mustard, 95 percent lean ground beef, soft whole-grain bread crumbs, egg, onion, red or green bell pepper, reduced-sodium Worcestershire sauce, dried or fresh thyme, coarse salt, garlic powder, cayenne pepper, white pepper, cooking spray, potatoes to mash, fresh green beans, mixed greens, crusty bread.
FOUR-PEPPER MEATLOAF
Servings: makes 6 servings
Prep time: about 15 minutes
Cook time: 1 hour; standing time: 10 minutes
- 1 (8-ounce) can no-salt-added tomato sauce, divided
- 1 tablespoon packed light brown sugar
- 1 teaspoon dry mustard
- 1 1/2 pounds 95 percent lean ground beef
- 1 cup soft whole-grain bread crumbs (about 1 1/2 slices bread)
- 1 egg
- 1 small onion, finely chopped
- 1/3 cup finely chopped red or green bell pepper
- 1 tablespoon reduced-sodium Worcestershire sauce
- 1 teaspoon dried thyme or 1 tablespoon fresh thyme leaves
- 1/2 teaspoon coarse salt
- 1/4 teaspoon garlic powder
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon white pepper
Heat oven to 350 degrees. For the topping: In a small bowl, mix 1/4 cup tomato sauce with brown sugar and dry mustard; set aside.
In a large bowl, combine remaining tomato sauce with remaining ingredients, mixing thoroughly but lightly. Shape mixture into an 8-by-4 1/2-inch loaf on a rack coated with cooking spray and place in a broiler pan. If desired, spread topping over loaf. Bake 1 hour or until internal temperature registers 165 degrees. Let stand 10 minutes before slicing. Serve with any unused topping on the side.
Per serving: 216 calories, 27 grams protein, 7 grams fat (29 percent calories from fat), 2.6 grams saturated fat, 12 grams carbohydrate, 93 milligrams cholesterol, 312 milligrams sodium, 2 grams fiber.
Wednesday:
Thursday: Meatless
You won't miss meat with ROTINI AND SUMMER'S BEST TOMATO SAUCE. Mix together 4 chopped medium ripe tomatoes, 1/4 cup chopped fresh basil, 2 tablespoons olive oil, 2 tablespoons fresh lime juice, 2 teaspoons minced garlic and coarse salt and pepper to taste. Toss with cooked rotini. Serve with a CAESAR SALAD and GARLIC BREAD. Fresh PEACHES are my all-time favorite summer dessert.
Plan
Save enough peaches for Saturday.
Shopping List
tomatoes, fresh basil, olive oil, limes, garlic, coarse salt, pepper, rotini, Caesar salad, garlic bread, fresh peaches.
Friday: Kids
CHICKEN AND SALSA SKILLET will be the kids' favorite. In a large nonstick skillet, cook 1 pound ground chicken (or turkey) 5 minutes or until no longer pink. Stir in 2 cups mild salsa, 1 (15-ounce) can undrained reduced-sodium kidney beans, 1 cup frozen corn (thawed), 1 (8-ounce) can no-salt-added tomato sauce and 1 teaspoon chili powder. Heat to boiling; reduce heat to low. Cook, uncovered, 10 minutes. Cover; cook 4 minutes longer. Sprinkle with 2 cups broken tortilla chips (baked or regular) and 1/2 cup 50 percent light cheddar cheese. Cover; cook 1 or 2 minutes or until cheese is melted. Serve with CARROT SALAD. Slices of WATERMELON are dessert.
Shopping List
ground chicken or turkey, mild salsa, canned reduced-sodium kidney beans, frozen corn, canned no-salt-added tomato sauce, chili powder, baked or regular tortilla chips, 50 percent light cheddar cheese, carrot salad, watermelon.
Saturday:
SHEET PAN NEW ORLEANS BARBECUE SHRIMP
Servings: makes 6 servings
Prep time: 15 minutes; marinating time: 15 minutes
Cook time: 9 to 12 minutes
- 2 tablespoons olive oil
- 2 tablespoons melted butter
- 2 tablespoons Worcestershire sauce
- 1 tablespoon Creole seasoning
- 2 teaspoons minced garlic
- 2 lemons, divided
- 1 teaspoon minced fresh rosemary leaves
- 2 pounds large shrimp, peeled and deveined
- Coarse salt and pepper to taste
In a glass measuring cup, whisk together oil, butter, Worcestershire sauce, Creole seasoning, garlic, juice from 1 lemon and rosemary. Place shrimp in a large resealable plastic bag; pour marinade over shrimp. Seal, toss to coat and marinate 15 minutes. Heat oven to 425 degrees. Coat a foil-lined sheet pan with cooking spray. Pour shrimp and marinade onto baking sheet; spread into a single layer. Sprinkle with coarse salt and pepper; roast 9 to 12 minutes or just until pink. (Keep an eye on the shrimp so it doesn’t overcook.) Cut the other lemon into wedges and serve with shrimp.
Per serving: 211 calories, 31 grams protein, 9 grams fat (39 percent calories from fat), 3.2 grams saturated fat, 2 grams carbohydrate, 254 milligrams cholesterol, 237 milligrams sodium, no fiber.