health

7 Day Menu Planner for September 22, 2013

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

Sunday: Family

Take it easy with a packaged POT ROAST (fully cooked roast with gravy). Serve it with MASHED POTATOES and mix in some fresh snipped chives. Alongside, add ROASTED RATATOUILLE and CRUSTY ROLLS. For dessert, buy a BOSTON CREAM PIE.

Plan

Save enough roast, gravy, potatoes and pie for Monday.

Shopping List

packaged, fully cooked roast beef with gravy, potatoes to mash, fresh chives, fresh vegetables cut into chunks (such as eggplant, zucchini, red bell peppers and tomatoes), extra-virgin olive oil, coarse salt, black pepper, fresh rosemary, fresh thyme, garlic, balsamic vinegar, crusty rolls, Boston cream pie.

ROASTED RATATOUILLE

Prep time: 15 minutes

Cook time: about 50 minutes

  • 8 to 9 cups fresh vegetables cut into chunks (such as eggplant, zucchini, red bell peppers and tomatoes)
  • 1/4 cup extra-virgin olive oil
  • Coarse salt and freshly ground black pepper
  • 2 or 3 sprigs fresh rosemary
  • 5 or 6 sprigs fresh thyme
  • 2 or 3 cloves garlic, chopped
  • 1 teaspoon balsamic vinegar

Heat oven to 375 degrees. Toss vegetables with oil and season with salt and pepper. Spread vegetables, rosemary and thyme in a single layer in large ovenproof baking dish; roast 25 minutes. Sprinkle garlic over vegetables; mix in and continue roasting 15 to 20 minutes or until vegetables are soft and collapsed and browning around edges. Transfer to serving bowl. Cover; let vegetables steam 4 minutes. Fold in vinegar. Serve warm or at room temperature. (Adapted from "Fresh Food Nation," Martha Holmberg; The Taunton Press, 2013.)

Per serving: 173 calories, 2 grams protein, 14 grams fat (70 percent calories from fat), 2 grams saturated fat, 11 grams carbohydrate, no cholesterol, 13 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Make OPEN-FACE HOT ROAST BEEF SANDWICHES for dinner. Place the heated sliced beef on dense white bread and spoon hot gravy over it all. Heat the leftover POTATOES to accompany the easy meal. Add a LETTUCE WEDGE for some crunch. Slice the leftover PIE for dessert.

Shopping List

dense white bread, lettuce.

Tuesday: Express

Dinner will be on the table in no time with any refrigerated PASTA TORTELLINI. Spoon MARINARA SAUCE over the pasta and garnish with freshly grated parmesan cheese. Serve with a packaged MIXED GREENS SALAD and GARLIC BREAD. Fresh PINEAPPLE CHUNKS work for dessert.

Shopping List

any refrigerated pasta tortellini, marinara sauce, parmesan cheese, packaged mixed greens, garlic bread, fresh pineapple.

Wednesday: Meatless

You'll want PORTOBELLO MUSHROOM STEW in your permanent collection of favorites. Serve the flavor-loaded stew over no-yolk NOODLES. Add a ROMAINE SALAD and TOASTED CHEESE ITALIAN BREAD (place any shredded cheese on sliced Italian bread; broil until cheese melts). Instant BUTTERSCOTCH PUDDING, made with skim milk, is dessert.

Shopping List

cooking spray, onion, dried or fresh rosemary, olive oil, portobello mushrooms, whole white mushrooms, canned no-salt-added diced tomatoes, no-salt-added tomato paste, garlic, dry sherry or white wine vinegar, coarse salt, pepper, crushed red pepper, no-yolk noodles, romaine, any shredded cheese, Italian bread, instant butterscotch pudding, skim milk.

PORTOBELLO MUSHROOM STEW

Prep time: 20 minutes

Cook time: less than 40 minutes

  • 1 large onion, chopped
  • 1 teaspoon dried or 1 tablespoon chopped fresh rosemary
  • 2 tablespoons olive oil, divided
  • 2 (6-ounce) packages portobello mushrooms (stems removed), sliced 1/2-inch thick
  • 1 pound whole white mushrooms (stems removed), cut into 1/4-inch slices
  • 1 (14 1/2-ounce) can undrained no-salt-added diced tomatoes
  • 3 tablespoons no-salt-added tomato paste
  • 2 cloves garlic, minced
  • 1 cup water
  • 1 tablespoon dry sherry or white wine vinegar
  • 1/2 teaspoon coarse salt to taste
  • 1/2 teaspoon pepper to taste
  • 1/4 teaspoon crushed red pepper

Heat a large nonstick skillet coated with cooking spray on medium. Add onion and rosemary; cook 12 minutes or until onion is lightly browned. Remove to a medium bowl. Return skillet to stove and add 1 tablespoon olive oil and heat over medium until hot. Add portobello mushrooms and cook 7 minutes or until browned. Add portobellos to onion mixture. Repeat cooking procedure with white mushrooms and remaining 1 tablespoon oil. Return onion mixture and mushrooms to skillet, along with the tomatoes, tomato paste, garlic, water and sherry; mix well. Bring to a boil; reduce heat to low and simmer 15 minutes. Season with the salt and pepper to taste and add the crushed red pepper.

Per serving: 163 calories, 7 grams protein, 8 grams fat (38 percent calories from fat), 1.1 grams saturated fat, 20 grams carbohydrate, no cholesterol, 277 milligrams sodium, 5 grams fiber.

Thursday: Kids

The kids will have their hands and faces washed early for SPAGHETTI PIE. Serve with BUGS ON A LOG (celery sticks stuffed with cream cheese and topped with raisins) and SOFT ROLLS. APRICOTS are for dessert.

Shopping List

spaghetti, cooking spray, lean ground beef, ground turkey breast, coarse salt, pepper, no-salt-added tomato sauce, reduced-fat sour cream, green onions, reduced-fat cream cheese, 50 percent reduced-fat shredded sharp cheddar cheese, celery sticks, raisins, soft rolls, apricots.

SPAGHETTI PIE

Prep time: 15 minutes

Cook time: about 60 minutes, plus spaghetti

  • 8 ounces spaghetti
  • 1/2 pound lean ground beef
  • 1/2 pound ground turkey breast
  • 1/4 teaspoon coarse salt to taste
  • 1/4 teaspoon pepper to taste
  • 2 (8-ounce) cans no-salt-added tomato sauce
  • 1 1/2 cups reduced-fat sour cream
  • 1/2 cup green onions, chopped
  • 1/4 cup reduced-fat cream cheese
  • 1 cup 50 percent reduced-fat shredded sharp cheddar cheese

Heat oven to 350 degrees. Cook spaghetti according to directions; drain and place in a 2-quart casserole dish coated with cooking spray.

Meanwhile, cook beef and turkey in a large nonstick skillet on medium heat 6 minutes or until no longer pink; drain and return to skillet. Stir in salt, pepper and tomato sauce. Bring to boil, reduce heat and simmer 20 minutes. Combine sour cream, green onions and cream cheese in a small bowl. Spread over cooked spaghetti. Top with meat mixture. Sprinkle with cheddar cheese. Cover and bake 25 minutes. Uncover and bake 5 more minutes or until cheese is bubbly.

Per serving: 316 calories, 24 grams protein, 12 grams fat (33 percent calories from fat), 6.7 grams saturated fat, 29 grams carbohydrate, 69 milligrams cholesterol, 249 milligrams sodium, 2 grams fiber.

Friday: Budget

Saving money is even better when the result is as good as TEX-MEX CHICKEN. In a Dutch oven on medium, combine 2 cups cooked chicken or 1 (12-ounce) can chicken breast, 1 (15-ounce) can rinsed reduced-sodium pinto beans, 1 (11-ounce) can drained Mexicorn, 2 cups salsa and 1 (14-ounce) can fat-free chicken broth. Heat through and ladle into bowls; garnish with a lime wedge. Serve with a SLICED AVOCADO SALAD and BAKED TORTILLA CHIPS. Nibble on SUGAR COOKIES for dessert.

Shopping List

cooked chicken or canned chicken breast, canned reduced-sodium pinto beans, canned Mexicorn, salsa, fat-free chicken broth, limes, avocado, lettuce (for salad), baked tortilla chips, sugar cookies.

Saturday: Easy Entertaining

Serve your own GRILLED SHRIMP to your guests with HERBED POLENTA on the side. Bring 3 cups fat-free chicken broth and 1 tablespoon olive oil to a boil over medium-high heat. Gradually whisk in 1 cup yellow cornmeal, stirring constantly. Reduce heat to low and simmer, whisking often, 10 minutes or until polenta is thick. Remove from heat and stir in 2 tablespoons freshly grated parmesan cheese and 1 tablespoon each finely chopped fresh flatleaf parsley and fresh basil. Serve immediately.

Add a SPINACH SALAD and BAGUETTES. For dessert, make a RAINBOW PARFAIT by layering orange, lime and raspberry sherbets.

Shopping List

shrimp to grill, fat-free chicken broth, olive oil, yellow cornmeal, parmesan cheese, flatleaf parsley, fresh basil, fresh spinach, baguettes, orange, lime and raspberry sherbets.

health

7 Day Menu Planner for September 15, 2013

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

Sunday: Family

Enjoy family day with grilled GARLIC-LIME MARINATED CHICKEN. In a resealable plastic bag, combine 1/2 cup fresh lime juice, 1/3 cup canola oil, 1/4 cup tequila or fat-free chicken broth, 2 teaspoons each garlic powder and chopped fresh cilantro, 1/2 teaspoon each cayenne pepper, cumin and coarse salt; mix well. Add 8 (5- to 6-ounce) boneless, skinless chicken breasts; turn to coat. Refrigerate 1 hour. Heat grill. Remove chicken; discard marinade. Grill or broil 5 to 7 minutes per side.

Serve with one of our favorites, DILLY POTATO SALAD. Add SLICED TOMATOES drizzled with olive oil and topped with fresh basil leaves, and CRUSTY ROLLS. For dessert, slice POUND CAKE and top with sliced fresh PEACHES.

Plan

Save enough chicken, potato salad and cake for Monday.

Shopping List

limes, canola oil, tequila or fat-free chicken broth, garlic powder, fresh cilantro, cayenne pepper, cumin, coarse salt, boneless, skinless chicken breasts, red potatoes, zucchini, canned sliced black olives, celery, red onion, fresh dill, white wine vinegar, less-sodium seasoned salt, dry mustard, tomatoes, olive oil, fresh basil, crusty rolls, pound cake, fresh peaches.

DILLY POTATO SALAD

Prep time: 20 minutes

Cook time: less than 10 minutes

  • 2 pounds red potatoes, cut into bite-size pieces
  • 1/2 pound zucchini, diced
  • 1 (2.2-ounce) can sliced black olives, drained
  • 1/2 cup celery, thinly sliced
  • 1/2 cup red onion, chopped
  • 2 tablespoons chopped fresh dill
  • 3 tablespoons canola oil
  • 2 tablespoons white wine vinegar
  • 2 teaspoons less-sodium seasoned salt
  • 2 teaspoons dry mustard

Boil potatoes in enough water to cover for 5 to 6 minutes. Add zucchini; boil 1 minute and drain. In a large bowl, combine potatoes and zucchini with olives, celery and onion; sprinkle with dill. In small bowl, combine oil, vinegar, seasoned salt and dry mustard; mix well. Pour over vegetables and toss to coat.

Per serving: 120 calories, 2 grams protein, 5 grams fat (38 percent calories from fat), 0.5 gram saturated fat, 17 grams carbohydrate, no cholesterol, 260 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Take it easy and enjoy Sunday's CHICKEN and POTATO SALAD leftovers. Add some deli COLESLAW on the side, along with WHOLE-GRAIN ROLLS. For dessert, leftover CAKE goes well with fat-free CHOCOLATE ICE CREAM.

Plan

Save enough ice cream for Thursday.

Shopping List

deli coleslaw, whole-grain rolls, fat-free chocolate ice cream.

Tuesday: Budget

Slow cookers, simplicity and budgets go together, and ITALIAN BEEF STEW is all of the above. In a 4-quart or larger slow cooker, layer 2 pounds well-trimmed beef cubes for stew, 2 medium onions cut into wedges and 1 large red bell pepper cut into 1-inch pieces. Pour 2 cups spaghetti sauce (from a jar) over all. Cover and cook on low 8 to 9 hours. Add 1 1/2 pounds yellow summer squash cut into 3/4-inch chunks; cook 15 minutes on high or until squash is tender; mix well. Season with coarse salt and pepper to taste.

Serve over FETTUCCINE, along with a MIXED GREEN SALAD. Add GARLIC BREAD. PEARS are dessert.

Shopping List

beef cubes for stew, onions, red bell pepper, jarred spaghetti sauce, yellow summer squash, coarse salt, pepper, fettuccine, salad greens, garlic bread, pears.

Wednesday: Kids

The kids will laugh when you tell them that DOGS WITH DOGGONE GOOD SALSA are on the menu tonight. Combine 1 tablespoon Dijon mustard, 1 cup salsa and 1/2 medium chopped yellow bell pepper; mix well. Spoon over grilled Applegate (or another brand; see TIP) HOT DOGS in whole-grain hot dog buns. Add OVEN FRIES (frozen) and RAW BABY CARROTS with a RANCH DRESSING DIP. Let the kids make instant BANANA PUDDING with 1 percent milk for dessert. They can also slice bananas and stir them into the pudding.

Tip

The kids will laugh when you tell them that DOGS WITH DOGGONE GOOD SALSA are on the menu tonight. Combine 1 tablespoon Dijon mustard, 1 cup salsa and 1/2 medium chopped yellow bell pepper; mix well. Spoon over grilled Applegate (or another brand; see TIP) HOT DOGS in whole-grain hot dog buns. Add OVEN FRIES (frozen) and RAW BABY CARROTS with a RANCH DRESSING DIP. Let the kids make instant BANANA PUDDING with 1 percent milk for dessert. They can also slice bananas and stir them into the pudding.

Shopping List

Dijon mustard, salsa, yellow bell pepper, Applegate (or another brand) lower-fat, lower-sodium hot dogs, whole-grain hot dog buns, frozen oven fries, raw baby carrots, ranch dressing dip, instant banana pudding, 1 percent milk, bananas.

Thursday: Meatless

You won't miss meat when you serve GREEN BEAN, RED RICE AND ALMOND SALAD. Serve with DEVILED EGGS and BAGUETTES. Leftover fat-free CHOCOLATE ICE CREAM is dessert.

Shopping List

haricots verts or French green beans, unsweetened almond butter, extra-virgin olive oil, orange, cider vinegar, coarse salt, red or brown rice, whole almonds, flatleaf parsley, freshly ground black pepper, deviled eggs, baguettes.

GREEN BEAN, RED RICE AND ALMOND SALAD

Prep time: 15 minutes

Cook time: about 10 minutes

  • 2 pounds haricots verts or French green beans
  • 3 tablespoons unsweetened almond butter
  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons fresh orange juice
  • 1 tablespoon cider vinegar
  • 1 1/2 teaspoons coarse salt
  • 3 cups cooked red or brown rice (1 cup uncooked)
  • 2/3 cup whole almonds, toasted and coarsely chopped
  • 1 cup flatleaf parsley
  • Freshly ground black pepper

Steam green beans 7 to 8 minutes until just cooked through (but not limp); cool. In a large serving bowl, whisk together the almond butter, olive oil, orange juice, cider vinegar and salt. Add beans and turn gently to coat. Stir in rice. Just before serving, add chopped almonds and parsley; sprinkle with pepper and toss to combine.

(Adapted from "The French Market Cookbook," Clotilde Dusoulier, Clarkson Potter, 2013.)

Per serving: 543 calories, 16 grams protein, 30 grams fat (46 percent calories from fat), 2.8 grams saturated fat, 62 grams carbohydrate, no cholesterol, 785 milligrams sodium, 13 grams fiber.

Friday: Express

Try Zatarain's JAMBALAYA (or another brand and flavor) for a quick packaged meal tonight. Serve with a ROMAINE SALAD. Continue the New Orleans tradition and serve warm BREAD PUDDING from the bakery for dessert. Let the good times roll!

Plan

Save enough bread pudding for Saturday.

Shopping List

Zatarain's packaged jambalaya (or another brand and flavor), romaine, bakery bread pudding.

Saturday: Easy Entertaining

Serve your lucky friends CHILI-CUMIN PORK TENDERLOIN and wait for the compliments. Accompany the spicy pork with BLACK BEAN SALAD. In a medium bowl, combine 1 (16-ounce) can rinsed reduced-sodium black beans, 4 thinly sliced green onions with half the tops, 1 cup mild to spicy salsa, 2 tablespoons chopped fresh cilantro and 1/2 squeezed lime; mix well. Let stand 30 minutes to 1 hour at room temperature.

Warm the leftover BREAD PUDDING and top with BOURBON SAUCE. In a small bowl, microwave 1/2 stick (1/4 cup) unsalted butter on high 45 seconds (covered) or until melted. Stir in 1/2 cup sifted powdered sugar, 1 lightly beaten egg and 2 tablespoons bourbon (or 1 1/2 teaspoons pure vanilla extract); microwave on medium (50 percent power) 1 to 2 minutes, stirring several times. (For a smooth sauce, process in a blender or food processor a few seconds.) (Adapted from "The Microwave Cook's Complete Companion," Rosemary Dunn Stancil and Lorela Nichols Wilkins; Fawcett, 1990.)

Shopping List

chili powder, cumin, garlic powder, dried oregano, freshly ground black pepper, cinnamon, coarse salt, cayenne pepper, pork tenderloins, canned reduced-sodium black beans, green onions, mild to spicy salsa, fresh cilantro, lime, unsalted butter, powdered sugar, egg, bourbon or pure vanilla extract.

CHILI-CUMIN PORK TENDERLOIN

Prep time: less than 10 minutes

Cook time: 18 to 22 minutes; standing time: 5 minutes

  • 1 tablespoon chili powder
  • 1 1/2 teaspoons cumin
  • 1 1/2 teaspoons garlic powder
  • 1 1/2 teaspoons dried oregano
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon cayenne pepper
  • 1 3/4 to 2 pounds pork tenderloins

Heat oven to 425 degrees. Combine chili powder, cumin, garlic powder, oregano, black pepper, cinnamon, salt and cayenne pepper; mix well. Rub spice mixture into all sides of pork tenderloin. Place meat on rack of shallow roasting pan. Bake 16 to 20 minutes, turning once. Turn oven to broil; broil 2 minutes, turning once. Remove from oven. Cover with foil and let stand 5 minutes or until temperature is 145 degrees. If necessary, roast 2 more minutes or until desired temperature is reached.

Per serving: 110 calories, 19 grams protein, 3 grams fat (23 percent calories from fat), 0.9 gram saturated fat, 1 gram carbohydrate, 52 milligrams cholesterol, 118 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for September 08, 2013

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

Sunday: Family

Treat the family to BAKED LAMB CHOPS. Serve the savory chops with COUSCOUS. Alongside, serve CUCUMBERS WITH MINT SAUCE. Peel, halve, seed and slice cucumbers, flavor them with fat-free plain yogurt and chopped fresh mint. Add FLATBREAD.

For dessert, make a simple CHOCOLATE PIE by spooning fat-free, sugar-free instant chocolate pudding (made with 1 percent milk) into a ready-to-serve graham cracker pie crust. Top with frozen fat-free whipped topping (thawed). Refrigerate until ready to serve.

Plan

Save enough pie for Monday.

Shopping List

flour, coarse salt, black pepper, lamb rib chops, packaged onion soup mix, red bell pepper, sliced fresh mushrooms, mild salsa, Worcestershire sauce, couscous, cucumbers, fat-free plain yogurt, fresh mint, flatbread, fat-free sugar-free instant chocolate pudding mix, 1 percent milk, ready-to-serve graham cracker pie crust, frozen fat-free whipped topping.

BAKED LAMB CHOPS

Prep time: 15 minutes

Cook time: 45 minutes

  • 1 tablespoon flour
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 18 (2- to 3-ounce) lamb rib chops
  • 1 (1-ounce) package onion soup mix
  • 1 medium red bell pepper, cut into strips
  • 8 ounces sliced fresh mushrooms
  • 1 cup mild salsa
  • 1 tablespoon Worcestershire sauce

Heat oven to 375 degrees. Combine flour, salt and pepper. Tear a 28-by-18-inch piece of heavy-duty foil and place in a 9-by-13-inch baking dish. Place chops in dish in a single layer and sprinkle evenly with flour mixture. Top with soup mix, bell pepper, mushrooms, salsa and Worcestershire sauce. Double-fold top and ends of foil, leaving enough room for air circulation. Bake 45 minutes. Open packet away from your face. Serve immediately.

Per serving: 177 calories, 21 grams protein, 7 grams fat (36 percent calories from fat), 2.5 grams saturated fat, 6 grams carbohydrate, 64 milligrams cholesterol, 477 milligrams sodium, 1 gram fiber.

Monday: Express

How about steak tonight? CUBE STEAKS, that is. Whisk together 1 egg and 3 tablespoons milk. Dip steaks into egg mixture and then into dry bread crumbs to coat. In a nonstick skillet, cook on medium in 2 teaspoons hot canola oil 3 minutes per side or until browned. (Drain on paper towels.) Serve with CURLY FRIES (frozen), GREEN BEANS and WHOLE-GRAIN ROLLS. Slice the leftover PIE for dessert.

Shopping List

cube steaks, egg, milk, dry bread crumbs, canola oil, frozen curly fries, green beans, whole-grain rolls.

Tuesday: Budget

Save some pennies with CHICKEN-CORN CHOWDER OLE. Serve the hearty soup with a BABY SPINACH SALAD garnished with thinly sliced red onion rings. Add SESAME BREAD STICKS. CHUNKY APPLESAUCE is an easy dessert.

Plan

Save enough chowder for Wednesday.

Shopping List

butter, onion, red potatoes, garlic, 2 percent milk, shredded Monterey Jack cheese, canned chicken breast, cream-style corn, canned chopped green chiles, hot sauce, coarse salt, cumin, cilantro, baby spinach, red onion, sesame bread sticks, chunky applesauce.

CHICKEN-CORN CHOWDER OLE

Prep time: 15 minutes

Cook time: less than 25 minutes

  • 1 teaspoon butter
  • 1 small onion, chopped
  • 2 pounds red potatoes, cut into 1/2-inch dice
  • 2 cloves garlic, minced
  • 2 cups 2 percent milk
  • 1 cup shredded Monterey Jack cheese
  • 2 (10- to 12-ounce) cans chicken breast with liquid
  • 2 (14 3/4-ounce) cans cream-style corn
  • 1 (4-ounce) can chopped green chiles with liquid
  • 1/2 teaspoon hot sauce
  • 1/4 teaspoon coarse salt
  • 1 teaspoon cumin
  • 2 tablespoons chopped fresh cilantro

Combine butter, onion, potatoes and garlic; cover and microwave on high (100 percent power) 6 minutes or until softened. Spoon into a Dutch oven and add milk, cheese, chicken with liquid, corn, chiles with liquid, hot sauce, salt and cumin; cook on low, stirring often, 15 minutes. Stir in cilantro and serve immediately.

Per cup: 274 calories, 21 grams protein, 7 grams fat (22 percent calories from fat), 3 grams saturated fat, 34 grams carbohydrate, 42 milligrams cholesterol, 513 milligrams sodium, 4 grams fiber.

Wednesday: Heat and Eat

Heat and thicken the leftover CHOWDER by mixing together a little water and arrowroot and stirring it into the chowder. Serve it over BROWN RICE for an easy meal. Add a ROMAINE SALAD and SOURDOUGH ROLLS. For dessert, TROPICAL FRUIT is good.

Shopping List

arrowroot, brown rice, romaine, sourdough rolls, tropical fruit.

Thursday: Meatless

Forget about meat and enjoy BLACK BEANS SUPREME tonight. Heat 1 tablespoon canola oil in a Dutch oven on medium-high. Add 1 medium chopped onion and cook 8 minutes or until softened. Add 1 cup rice and 2 cups water and bring to a boil. Reduce heat to low and simmer 20 minutes. Add 1 (1.31-ounce) package sloppy Joe seasoning mix (or similar size), 1 (15-ounce) can rinsed reduced-sodium black beans and 1 (14 1/2-ounce) can no-salt-added diced tomatoes; mix well. Cook on medium 5 minutes or until heated through. Garnish with reduced-fat sour cream and chopped cilantro.

Serve with RED-TIP LETTUCE SALAD and CORNBREAD (from a mix). Buy ICE CREAM SANDWICHES for dessert.

Shopping List

canola oil, onion, rice, package sloppy Joe seasoning mix, canned reduced-sodium black beans, canned no-salt-added diced tomatoes, reduced-fat sour cream, cilantro, red-tip lettuce, cornbread mix, ice cream sandwiches.

Friday: Kids

Impress the kids with TACO CASSEROLE tonight. Heat oven to 400 degrees. Heat a large nonstick skillet on medium. Add 1 pound lean ground beef and cook 6 minutes or until no longer pink; drain. Stir in 1 (1.5-ounce) package 30 percent less-sodium taco seasoning mix, 2 (16-ounce) cans rinsed reduced-sodium pinto beans, 2 (8-ounce) cans no-salt-added tomato sauce, and 1 (11-ounce) can rinsed no-salt-added whole kernel corn. Bring to boil. Reduce heat to low; simmer 5 minutes.

Spoon into a 2-quart baking dish. Sprinkle with 1 cup 50 percent reduced-fat shredded cheddar cheese and 1 cup crushed tortilla chips. Bake 5 to 10 minutes or until hot and cheese is melted. Garnish with reduced-fat sour cream, shredded lettuce and chopped tomatoes.

For dessert, PEACHES and PEANUT BUTTER COOKIES are kid-proof.

Shopping List

lean ground beef, 30 percent less-sodium taco seasoning mix, canned reduced-sodium pinto beans, canned no-salt-added tomato sauce, canned no-salt-added whole kernel corn, 50 percent reduced-fat cheddar cheese, tortilla chips, reduced-fat sour cream, lettuce, tomatoes, peaches, peanut butter cookies.

Saturday: Easy Entertaining

Our guests wanted seconds of the BAKED GINGER TILAPIA, and so did we. Serve the fish with packaged JASMINE RICE and SUGAR SNAP PEAS. Add a BOSTON LETTUCE SALAD and CRUSTY BREAD. CHEESECAKE topped with any berries is a stress-free dessert.

Shopping List

tilapia fillets, fresh ginger, reduced-sodium soy sauce, dark sesame oil, green onions, pepper, jasmine rice, sugar snap peas, Boston lettuce, crusty bread, cheesecake, any berries.

BAKED GINGER TILAPIA

Prep time: 10 minutes

Cook time: 10 to 12 minutes

  • 4 (5- to 6-ounce) tilapia fillets
  • 1 tablespoon minced fresh ginger
  • 1/4 cup reduced-sodium soy sauce
  • 2 tablespoons dark sesame oil
  • 1 bunch green onions, sliced
  • 1/4 teaspoon pepper

Heat oven to 425 degrees. Place each fillet in center of a 12-by-5-inch piece of heavy-duty foil. Mix together the ginger, soy sauce, oil, green onions and pepper. Divide and spoon over each fillet. Double-fold top and sides, leaving enough space for air circulation. Place packets on a baking sheet in a single layer. Bake 10 to 12 minutes or until packet is puffed and fish is opaque throughout. Open away from your face. Place fish on individual plates.

Per serving: 228 calories, 30 grams protein, 9 grams fat (37 percent calories from fat), 1.8 grams saturated fat, 6 grams carbohydrate, 71 milligrams cholesterol, 474 milligrams sodium, 2 grams fiber.

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