health

7 Day Menu Planner for September 28, 2014

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

Sunday: Family

Impress the family with your own recipe for LEG OF LAMB. Accompany your prize with BALSAMIC CHERRY RICE SALAD WITH TOASTED WALNUTS. In a large bowl, combine 3 cups medium-grain cooked rice, 1/2 cup chopped toasted walnuts, 1/2 cup chopped dried cherries, 1/4 cup fresh parsley and 1/4 cup minced green onions. Add 1/3 cup balsamic vinaigrette. Season with coarse salt and pepper to taste and serve.

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Add BAGUETTES. End the meal with DOUBLE BLUEBERRY PIE for dessert.

Plan

Save enough lamb and pie for Monday.

Shopping List

ingredients for your leg of lamb, medium-grain rice, walnuts, dried cherries, fresh parsley, green onions, balsamic vinaigrette, coarse salt, pepper, baguettes, jar blueberry all-fruit spread (such as Polaner), cinnamon, fresh blueberries, reduced-fat ready-to-eat graham cracker crust (such as Keebler), light whipped cream.

DOUBLE BLUEBERRY PIE

Prep time: 10 minutes

Cook time: less than 5 minutes; chilling time: 1 to 2 hours

  • 1 (10-ounce) jar blueberry all-fruit spread (such as Polaner)
  • 1/4 teaspoon cinnamon
  • 4 cups fresh blueberries
  • 1 (6-ounce) reduced-fat ready-to-eat graham cracker crust (such as Keebler) (see NOTE)
  • Light whipped cream

In a large bowl, microwave fruit spread and cinnamon on high (100 percent power) 1 to 2 minutes or until melted. Add berries and mix well. Spoon into pie shell. Cover loosely with waxed paper and chill until set, 1 to 2 hours. Slice and serve, garnished with light whipped cream.

NOTE: A frozen or homemade baked pie shell may be used, but the calories and fat will be higher.

Per serving: 227 calories, 2 grams protein, 4 grams fat (15 percent calories from fat), 1 gram saturated fat, 47 grams carbohydrate, no cholesterol, 102 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Use the leftover lamb for LAMB AND MINT-STUFFED PITAS. Heat the chopped lamb; mix with canned drained reduced-sodium chickpeas, some chopped fresh mint and a little plain yogurt to moisten. Spoon into halved whole-wheat pitas. On the side, seed and slice CUCUMBERS and mix with some plain yogurt. Leftover PIE is dessert.

Shopping List

canned reduced-sodium chickpeas, fresh mint, plain yogurt, whole-wheat pitas, cucumbers.

Tuesday: Express

Make it quick tonight with SAUERKRAUT AND KIELBASA SKILLET. Spread some refrigerated, rinsed and drained sauerkraut in a large nonstick skillet. Sprinkle with caraway seeds. Cut low-fat kielbasa in chunks; place on kraut. Add 1 cup beer or apple juice. Cover and cook 20 minutes on medium or until hot.

Serve with RED POTATOES (refrigerated), a packaged GREEN SALAD and RYE BREAD. Sprinkle CHUNKY APPLESAUCE with cinnamon for dessert.

Shopping List

refrigerated sauerkraut, caraway seeds, low-fat kielbasa, beer or apple juice, refrigerated red potatoes, packaged green salad, rye bread, chunky applesauce, cinnamon.

Wednesday: Budget

Save some money with SPICY MUSHROOM AND CHICKEN CHILI, one of the best chilis we've had in a long time. Heat 1 tablespoon canola oil in a Dutch oven on medium. Cook 1 to 2 pounds boneless, skinless well-trimmed chicken thighs (cut into chunks) 5 minutes or until cooked through. Add 2 (14 1/2-ounce) cans fire-roasted diced tomatoes with green chiles (such as Muir Glen or another brand), 1 (15-ounce) can rinsed reduced-sodium pinto beans, 1 pound fresh sliced mushrooms (white or crimini), 1 or 2 cups frozen corn, 1 cup water and 1 to 3 teaspoons chili powder. Bring to boil; reduce heat to low and simmer, covered, 20 minutes or until mixture is hot and chicken is cooked.

Serve with deli COLESLAW and CORNBREAD (from a mix). For dessert, SLICED PEACHES are easy.

Shopping List

canola oil, boneless skinless chicken thighs, canned fire-roasted diced tomatoes with green chiles (such as Muir Glen or another brand), canned reduced-sodium pinto beans, fresh sliced mushrooms (white or crimini), frozen corn, chili powder, deli coleslaw, cornbread mix, peaches.

Thursday: Kids

Kids will come running for COUNTRY-STYLE CUTLETS. Heat oven to 425 degrees. Place 1 (10- to 12-ounce) package refrigerated (cooked and breaded) chicken cutlets on a nonstick, rimmed baking sheet and bake 10 minutes, turning after 5 minutes.

Meanwhile, mix together 1 (10 3/4-ounce) can reduced-fat condensed cream of mushroom soup, 1/2 cup skim milk, 1/2 cup drained sliced canned mushrooms and 2 tablespoons water. Bring to boil; reduce heat and cook 7 minutes or until mixture is smooth and creamy. Place cutlets on plate; spoon sauce over top. Garnish with chopped fresh parsley if desired.

Serve with RICE and frozen petite GREEN PEAS. Add CARROT STICKS and SOFT ROLLS. Dessert is PEARS.

Plan

Prepare enough rice for Saturday.

Shopping List

packaged refrigerated (cooked and breaded) chicken cutlets, canned reduced-fat condensed cream of mushroom soup, skim milk, canned sliced mushrooms, fresh parsley if desired, rice, frozen petite green peas, carrots sticks, soft rolls, pears.

Friday: Meatless

Take a break from meat and enjoy PORTOBELLO FAJITAS. Serve the flavor-packed wraps with canned vegetarian REFRIED BEANS. Enjoy instant BUTTERSCOTCH PUDDING with 1 percent milk for an easy dessert. Add a dollop of light whipped cream.

Shopping List

canola oil, portobello mushrooms, red bell peppers, onion, fajita seasoning, lettuce, fat-free flour tortillas, reduced-fat sour cream, fresh cilantro, canned vegetarian refried beans, instant butterscotch pudding, 1 percent milk, light whipped cream.

PORTOBELLO FAJITAS

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 2 teaspoons canola oil, divided
  • 4 large portobello mushroom caps, sliced
  • 2 medium red bell peppers, sliced
  • 1 medium onion, sliced
  • 1 (1- to 1.12-ounce) packet fajita seasoning (see NOTE)
  • 1/3 cup water
  • 8 lettuce leaves
  • 8 (7- or 8-inch) fat-free flour tortillas
  • Reduced-fat sour cream and chopped fresh cilantro for garnish

Heat 1 teaspoon oil in each of 2 skillets over medium-high heat. To one skillet, add mushrooms; add peppers and onion to other. Cook 6 minutes, turning mushrooms and stirring pepper mixture occasionally, until firm-tender. Remove mushrooms to keep warm. Stir seasoning mix and water into pepper mixture. Cook 1 minute or until saucy. Spoon mushrooms and peppers with onion onto lettuce-lined tortillas. Garnish with sour cream and cilantro. Roll and serve immediately.

NOTE: Reduce the sodium by making your own fajita seasoning mix.

Per serving: 315 calories, 11 grams protein, 5 grams fat (14 percent calories from fat), 0.2 gram saturated fat, 59 grams carbohydrate, no cholesterol, 1,363 milligrams sodium, 5 grams fiber.

Saturday: Easy Entertaining

We gave TILAPIA VERACRUZ a thumbs-up for its delicious flavor and its colorful presentation. Serve it alongside leftover RICE and BUTTERED CARROTS. Add a GREEN SALAD and SOURDOUGH ROLLS. Enjoy CHEESECAKE with fresh STRAWBERRIES for dessert.

Shopping List

cooking spray, tilapia fillets, olive oil, onion, cumin, garlic, fresh cilantro, orange, pitted green olives, lime, capers, no-salt-added tomato paste, canned mild diced tomatoes and green chiles, carrots, butter, salad greens, sourdough rolls, cheesecake, fresh strawberries.

TILAPIA VERACRUZ

Prep time: 15 minutes

Cook time: 25 to 30 minutes

  • 4 (6-ounce) tilapia fillets
  • 1 tablespoon olive oil
  • 2 cups onion, chopped
  • 1 teaspoon cumin
  • 1 garlic clove, minced
  • 1/4 cup water
  • 2 tablespoons chopped fresh cilantro
  • 3 tablespoons fresh orange juice
  • 2 tablespoons chopped pitted green olives
  • 1 tablespoon fresh lime juice
  • 1 tablespoon capers
  • 2 tablespoons no-salt-added tomato paste
  • 1 (10-ounce) can mild diced tomatoes and green chiles, with liquid

Heat oven to 400 degrees. Fold fish to an even thickness; secure with wooden toothpicks if necessary. Place fish in a 9-by-13-inch baking dish coated with cooking spray; set aside. Heat oil in a large nonstick skillet on medium-high. Add onion; cook 3 minutes. Add cumin and garlic; cook 1 1/2 minutes. Add water, cilantro, orange juice, olives, lime juice, capers, tomato paste and tomatoes and green chiles with liquid. Bring to boil; reduce heat and simmer 3 minutes or until slightly thickened. Pour tomato mixture over fish. Bake 15 to 20 minutes or until fish flakes and is opaque throughout. Remove picks if necessary and serve immediately.

Per serving: 259 calories, 36 grams protein, 7 grams fat (25 percent calories from fat), 1.6 gram saturated fat, 14 grams carbohydrate, 85 milligrams cholesterol, 571 milligrams sodium, 3 grams fiber.

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health

7 Day Menu Planner for September 21, 2014

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

Sunday: Family

Buy SMOKED TURKEY BREASTS for family day. On the side, add CORN-ON-THE-COB along with MOROCCAN ORANGE BEET SALAD and WHOLE-GRAIN ROLLS. For dessert, slice POUND CAKE and top it with STRAWBERRY SAUCE and light whipped cream.

Plan

Save enough turkey for Monday and Tuesday; save enough cake for Monday.

Shopping List

smoked turkey breasts, corn-on-the-cob, jarred whole pickled beets, canned reduced-sodium chickpeas, orange, olive oil, cumin, coarse salt, black pepper, baby salad greens, reduced-fat feta cheese, pistachios, whole-grain rolls, pound cake, strawberry sauce, light whipped cream.

MOROCCAN ORANGE BEET SALAD

Prep time: 15 minutes

  • 1 (16-ounce) jar whole pickled beets, drained and quartered
  • 1 (15-ounce) can rinsed reduced-sodium chickpeas (garbanzo beans)
  • 1 tablespoon grated orange zest
  • 1/4 cup orange juice
  • 2 tablespoons olive oil
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon coarse salt
  • Freshly ground black pepper to taste
  • 4 cups mixed baby salad greens
  • 1/3 cup crumbled reduced-fat feta cheese
  • 1/4 cup pistachios, chopped

Place beets and chickpeas in medium bowl. In a small bowl, whisk together orange zest, juice, olive oil, cumin, salt and pepper. Pour over beet mixture and toss gently to coat. Arrange greens on 4 individual plates. Spoon beet mixture over greens; sprinkle with cheese and pistachios.

Per serving: 298 calories, 12 grams protein, 13 grams fat (38 percent calories from fat), 2.3 grams saturated fat, 37 grams carbohydrate, 5 milligrams cholesterol, 751 milligrams sodium, 7 grams fiber.

Monday: Heat and Eat

Make TURKEY BLT ROLL-UPS for a quick meal. Spread horseradish-mayonnaise (from a jar) on fat-free flour tortillas. Top with shredded lettuce, thinly sliced tomatoes, leftover turkey slices and crumbled bacon. Roll and serve with deli BROCCOLI SALAD. Top leftover CAKE with fat-free CHOCOLATE ICE CREAM for dessert.

Plan

Save enough broccoli salad for Tuesday; save enough ice cream for Thursday.

Shopping List

horseradish-mayonnaise, fat-free flour tortillas, lettuce, tomatoes, bacon, deli broccoli salad, fat-free chocolate ice cream.

Tuesday: Budget

Since it's low-cost and tasty, you can't have too much of a good thing, especially when it saves money like this OPEN-FACE TURKEY SANDWICH on dense white bread. Place the bread on a plate, top with sliced leftover turkey and heated turkey gravy (or chicken gravy). Make or buy MASHED POTATOES and add the leftover BROCCOLI SALAD. For dessert, SLICED PEACHES go down easily.

Shopping List

dense white bread, jarred or canned turkey gravy (or chicken gravy), mashed potatoes or potatoes to mash, peaches.

Wednesday: Express

With just a few ingredients, you can have MAC 'N' CHEESE WITH SHRIMP. Cook 2 (12-ounce) boxes creamy cheese sauce and shell pasta according to directions. Two minutes before pasta is done, add 1 (12-ounce) package frozen, cooked medium shrimp (peeled and deveined). Cook, stirring often, 2 minutes or until shrimp are opaque. Drain pasta and shrimp; return to pot. Stir in cheese sauce from packets. Pour into serving dish. Top each serving with some salsa.

Serve with a ROMAINE SALAD and GARLIC BREAD. Fresh PINEAPPLE SPEARS are an easy dessert.

Shopping List

boxes of creamy cheese sauce and shell pasta, packaged frozen, cooked medium shrimp (peeled and deveined), salsa, romaine, garlic bread, fresh pineapple spears.

Thursday: Kids

Here come the kids for your BEANY ENCHILADAS. Heat oven to 350 degrees. Spread fat-free flour tortillas with canned vegetarian refried beans. Sprinkle with 50 percent reduced-fat shredded cheddar cheese; roll. Place in baking dish coated with cooking spray. Top with canned enchilada sauce and more shredded cheese. Bake 20 minutes or until heated through.

Serve with SLICED AVOCADO ON LETTUCE. Top leftover ICE CREAM with CHOCOLATE SPRINKLES for dessert.

Shopping List

fat-free flour tortillas, canned vegetarian refried beans, 50 percent reduced-fat cheddar cheese, cooking spray, canned enchilada sauce, avocado, lettuce, chocolate sprinkles.

Friday: Meatless

Skip meat tonight and enjoy TOMATO OLIVE FRITTATA. Add fresh YELLOW SQUASH, a SPINACH SALAD WITH EGG WEDGES and toasted whole-grain ENGLISH MUFFINS. TAPIOCA PUDDING is an easy dessert.

Shopping List

eggs, flour, pepper, reduced-fat cheddar cheese, canned sliced black olives, green onions, tomato, Italian seasoning, cooking spray, fresh yellow squash, spinach, whole-grain English muffins, tapioca pudding.

TOMATO OLIVE FRITTATA

Prep time: 10 minutes

Cook time: 35 to 40 minutes

  • 3 large eggs
  • 2 egg whites
  • 1 tablespoon flour
  • 1/2 teaspoon ground black pepper
  • 2 cups shredded 50 percent reduced-fat cheddar cheese
  • 1 (3.8-ounce) can sliced black olives, drained
  • 1/2 cup green onions, thinly sliced
  • 1 cup tomato, seeded and chopped
  • 1 1/2 teaspoons Italian seasoning

Heat oven to 350 degrees. In medium bowl, whisk 1 whole egg with flour until blended. Whisk in remaining eggs and egg whites and pepper. Stir in cheese, olives, green onions, tomato and Italian seasoning. Spread in a 7-by-11-inch baking dish coated with cooking spray. Bake 35 to 40 minutes or until golden and center is set.

Per serving: 254 calories, 23 grams protein, 16 grams fat (52 percent calories from fat), 7.6 grams saturated fat, 9 grams carbohydrate, 170 milligrams cholesterol, 626 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Our guests came back for seconds of BAKED CHICKEN FLORENTINE. Serve over SPAGHETTI tossed in olive oil and a MIXED GREENS SALAD. Add ITALIAN BREAD. Buy FRUIT TARTS for dessert.

Shopping List

Italian-seasoned or regular fine dry bread crumbs, parmesan cheese, boneless, skinless chicken breast halves, green onions, butter, flour, 1 percent milk, frozen chopped spinach, cooked ham, spaghetti, olive oil, salad greens, Italian bread, fruit tarts.

BAKED CHICKEN FLORENTINE

Prep time: 15 minutes

Cook time: less than 1 hour

  • 1/2 cup Italian-seasoned or regular fine dry bread crumbs
  • 1/4 cup freshly grated parmesan cheese
  • 6 boneless, skinless chicken breast halves (5 to 6 ounces each)
  • 1/2 cup green onions, sliced
  • 1 tablespoon butter
  • 2 tablespoons flour
  • 1 cup 1 percent milk
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
  • 4 ounces diced cooked ham (about 2/3 cup)

Heat oven to 350 degrees. Combine bread crumbs and cheese; coat chicken lightly with mixture. Arrange chicken in a 9-by-13-inch baking dish. Set remaining crumb mixture aside. In a pan, cook onions on medium-high in butter for 3 minutes or until softened. Reduce heat to medium. Stir in flour; then stir in milk all at once. Cook and stir until thickened and bubbly; continue to cook and stir 1 more minute. Stir in spinach and ham. Divide and spoon mixture over each chicken breast, pressing lightly into chicken. Sprinkle with reserved crumb mixture. Bake, uncovered, 40 to 45 minutes or until chicken is 165 degrees.

Per serving: 300 calories, 41 grams protein, 9 grams fat (27 percent calories from fat), 3.2 grams saturated fat, 13 grams carbohydrate, 111 milligrams cholesterol, 779 milligrams sodium, 2 grams fiber.

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health

7 Day Menu Planner for September 14, 2014

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

Sunday: Family

Gather the family for a traditional meal of POT ROAST WITH ROOT VEGETABLES. Add a ROMAINE SALAD and DINNER ROLLS. For dessert, buy a DEEP-DISH BLACKBERRY COBBLER.

Plan

Save enough beef for Monday; save enough cobbler for Tuesday.

Shopping List

dried oregano, garlic, coarse salt, lemon pepper seasoning, canola oil, boneless beef shoulder arm or blade roast, red potatoes, carrots, parsnips, leek, cornstarch, romaine, dinner rolls, deep-dish blackberry cobbler.

POT ROAST WITH ROOT VEGETABLES

Prep time: 20 minutes

Cook time: about 3 hours

  • 1 teaspoon dried oregano
  • 1 clove garlic, minced
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon lemon pepper seasoning
  • 1 (3- to 3 1/2-pound) boneless beef shoulder arm or blade roast
  • 1 tablespoon canola oil
  • 3/4 cup water
  • 8 small red potatoes, halved
  • 2 large carrots, cut into 2 1/2-by-1/2-inch pieces
  • 2 large parsnips, cut into 2 1/2-by-1/2-inch pieces
  • 1 small leek, cut into 1 1/2-inch pieces
  • 1 1/2 tablespoons cornstarch dissolved in 3 tablespoons water

Combine oregano, garlic, salt and lemon pepper. Press onto roast. Heat oil in large Dutch oven on medium. Brown roast on all sides; pour off drippings. Add water; bring to boil. Reduce heat; cover tightly and simmer 2 hours. Add vegetables; continue cooking, covered, 30 to 45 minutes or until roast and vegetables are fork-tender. Remove roast and vegetables from pot; keep warm. Pour off liquid; skim and discard fat. Pour 2 cups liquid back into pot. Stir in cornstarch mixture; cook and stir 1 minute or until thickened and bubbly. Carve roast across grain; serve with vegetables and sauce.

Per serving: 226 calories, 26 grams protein, 8 grams fat (31 percent calories from fat), 2.2 grams saturated fat, 13 grams carbohydrate, 78 milligrams cholesterol, 166 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Turn yesterday's pot roast leftovers into PEPPER BEEF HASH. Heat 1 tablespoon canola oil in a large nonstick skillet over medium. Add 2 cups chopped (leftover) cooked beef and 2 cups frozen hash-browned potatoes, 1 cup chopped red bell pepper, 1/2 cup chopped onion, and coarse salt and pepper to taste. Mix well. Cook 10 to 15 minutes or until bell peppers are tender and mixture is thoroughly heated, stirring occasionally.

Add a LETTUCE AND TOMATO SALAD and WHOLE-GRAIN ROLLS. CHUNKY APPLESAUCE makes an easy dessert.

Shopping List

canola oil, frozen hash-browned potatoes, red bell pepper, onion, coarse salt, pepper, lettuce, tomatoes, whole-grain rolls, chunky applesauce.

Tuesday: Express

You'll have DEVILED CHICKEN TENDERS on the table fast! Heat oven to 400 degrees. Combine 1/4 cup Dijon mustard, 1/4 cup fat-free chicken broth, 1 teaspoon Tabasco sauce, 2 tablespoons chopped fresh basil (or 2 teaspoons dried) and a dash of coarse salt; mix well. Place 2 (8- to 10-ounce) packages refrigerated cooked and breaded chicken breast tenders in a 9-by-13-inch baking dish lined with nonstick foil. Pour mustard mixture over chicken; turn to coat. Bake 9 to 11 minutes or until cooked through.

Serve with O'BRIEN POTATOES (frozen), PICKLED BEETS and BAGUETTES. Warm the leftover COBBLER and top with fat-free VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

Dijon mustard, fat-free chicken broth, Tabasco sauce, fresh or dried basil, coarse salt, packaged refrigerated cooked and breaded chicken breast tenders, frozen O'Brien potatoes, pickled beets, baguettes, fat-free vanilla ice cream.

Wednesday: Meatless

Make ASIAN VEGETABLE LO MEIN for a no-meat dinner. Cook 12 ounces whole-grain or regular linguine according to directions. Meanwhile, heat 2 teaspoons canola oil in a large nonstick skillet. Add 1 1/2 teaspoons minced garlic and 1 1/2 teaspoons minced fresh ginger; cook 30 seconds. Add 1 (16-ounce) package frozen stir-fry vegetables (thawed) and 1 bunch green onions cut in 1-inch pieces; stir-fry 3 minutes or until hot. Drain pasta; toss with vegetables and 1/2 cup bottled stir-fry sauce and 1/2 cup chopped cashews.

Add a MIXED GREENS SALAD and CRUSTY ROLLS. Try PEARS for a light dessert.

Shopping List

whole-grain or regular linguine, canola oil, garlic, fresh ginger, frozen stir-fry vegetables, green onions, bottled stir-fry sauce, cashews, salad greens, crusty rolls, pears.

Thursday: Kids

No kid will be able to resist MEDITERRANEAN-STYLE BAKED CHICKEN. Serve with MASHED POTATOES, GRAVY and GREEN BEANS. Add WHOLE-GRAIN ROLLS. For dessert, drizzle CHOCOLATE SYRUP over leftover ICE CREAM.

Shopping List

cornflakes, reduced-fat feta cheese, parmesan cheese, dried basil, coarse salt, chicken breast tenders, cooking spray, potatoes to mash, gravy, green beans, whole-grain rolls, chocolate syrup.

MEDITERRANEAN-STYLE BAKED CHICKEN

Prep time: less than 15 minutes

Cook time: 15 to 20 minutes

  • 2 cups cornflakes
  • 1/2 cup reduced-fat feta cheese
  • 1/4 cup freshly grated parmesan cheese
  • 1 teaspoon dried basil
  • 1/4 teaspoon coarse salt
  • 1 pound chicken breast tenders

Heat oven to 350 degrees. In a blender, combine cornflakes, feta, parmesan, basil and salt; blend until cornflakes are crushed. Scrape mixture into pie plate. Coat both sides of chicken in cornflake mixture. Place chicken on a shallow baking sheet coated with cooking spray. Bake 15 to 18 minutes or until internal temperature is 165 degrees.

Per serving: 235 calories, 30 grams protein, 6 grams fat (25 percent calories from fat), 2.9 grams saturated fat, 13 grams carbohydrate, 84 milligrams cholesterol, 678 milligrams sodium, 1 gram fiber.

Friday: Budget

Enjoy the flavor and low cost of CAJUN RED BEANS AND RICE. Heat 1 tablespoon canola oil on medium in a large nonstick skillet. Cook 1 chopped green bell pepper, 1 medium chopped onion, 3 cloves minced garlic and 3 ribs chopped celery for 6 to 8 minutes or until softened. Add 1 pound reduced-fat sliced smoked sausage or andouille sausage and cook 5 minutes. Add 2 (16-ounce) cans rinsed red beans and 3 tablespoons salt-free Creole seasoning (such as Tony Chachere's or another brand); simmer 5 minutes. Serve immediately over RICE.

Add an ESCAROLE SALAD and CORNBREAD (from a mix). Finish with a bowl of PEACHES.

Shopping List

canola oil, green bell pepper, onion, garlic, celery, reduced-fat smoked sausage or andouille sausage, canned red beans, salt-free Creole seasoning (such as Tony Chachere's or another brand), rice, escarole, cornbread mix, peaches.

Saturday: Easy Entertaining

Invite friends for delicious TUNA WITH FRESH MANGO AND RED PEPPER SALSA. Serve with COUSCOUS and a BIBB LETTUCE SALAD. Add SOURDOUGH BREAD. For dessert, slice COCONUT CAKE.

Shopping List

mango (Ataulfo or Champagne or another variety), red bell pepper, red onion, fresh cilantro, lime, coarse salt, pepper, tuna steaks, olive oil, couscous, bibb lettuce, sourdough bread, coconut cake.

TUNA WITH FRESH MANGO AND RED PEPPER SALSA

Prep time: 15 minutes; marinating time: 1 hour

Cook time: 10 minutes or less

  • 1 large peeled, chopped mango (use Ataulfo or Champagne or another variety)
  • 1 medium red bell pepper, chopped
  • 1 medium red onion, finely chopped
  • 1/4 cup cilantro, finely chopped
  • Juice of 1 lime
  • 1/4 teaspoon coarse salt
  • Pepper to taste
  • 4 (5- or 6-ounce) tuna steaks
  • Olive oil

For the salsa, combine mango, bell pepper, red onion, cilantro and lime juice. Season with salt and pepper and refrigerate at least 1 hour. Heat broiler. Brush tuna with a little olive oil and broil about 10 minutes per inch of thickness; turn halfway through cooking time for 1-inch-thick fish. (Thinner cuts require less cooking time.) Serve with salsa.

Note: Place fish 1 inch thick or less 2 to 4 inches from broiler; thicker fish should be placed 5 to 6 inches from broiler.

Per serving: 229 calories, 36 grams protein, 1 gram fat (4 percent calories from fat), 0.3 gram saturated fat, 18 grams carbohydrate, 55 milligrams cholesterol, 188 milligrams sodium, 3 grams fiber.

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