health

7 Day Menu Planner for November 25, 2018

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

Sunday: Family

CHICKEN, BELL PEPPERS AND POLENTA is a great meal for family time. Add SPINACH SALAD and FLATBREAD to round out the meal. For dessert, buy a CARROT CAKE.

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Plan

Save enough chicken and vegetables for Monday and enough cake for Tuesday.

Shopping List

olive oil, boneless skinless chicken thighs, no-salt-added tomato sauce, frozen sliced bell peppers and onions, black olives, refrigerated polenta, fresh spinach, flatbread, carrot cake.

CHICKEN, BELL PEPPERS AND POLENTA

Servings: makes 5 servings

Prep time: 15 minutes

Cook time: about 45 minutes

  • 1 tablespoon olive oil
  • 10 boneless skinless chicken thighs
  • 2 1/4 cups no-salt-added tomato sauce
  • 1 (16-ounce) package frozen sliced bell peppers and onions
  • 1/2 cup chopped black olives
  • 1/2 cup water
  • 1 (14- to 17-ounce) tube refrigerated polenta (see Note)

Heat oil in a large deep skillet on medium-high. Add chicken and cook 5 minutes and turn; cook 5 more minutes or until brown. Add tomato sauce, peppers and onions, olives and water. Bring to a simmer; reduce heat to low. Cover and cook 15 to 18 minutes or until internal temperature of chicken reaches 165 degrees. Meanwhile, slice the polenta into 1/2-inch-thick rounds. Heat a large nonstick skillet or griddle to medium. Place polenta slices on it; cook 7 minutes on each side or until browned. To serve, place polenta slices on serving dish. Top with chicken; spoon sauce on top.

Note: Look for polenta in the produce aisle or near the refrigerated pasta.

Per serving: 315 calories, 30 grams protein, 10 grams fat (29 percent calories from fat), 2 grams saturated fat, 25 grams carbohydrate, 131 milligrams cholesterol, 445 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

For a quick meal, heat and chop the leftover chicken and vegetables, add a little plain yogurt and chopped cucumber, and stuff into whole-wheat pitas for CHICKEN-STUFFED PITAS. Serve with CORN-ON-THE-COB and DELI CARROT SALAD. Try PLUMS for dessert.

Shopping List

plain yogurt, cucumber, whole-wheat pitas, corn-on-the-cob, deli carrot salad, plums.

Tuesday: Meatless

It's full of flavor and an easy no-meat dinner, which makes RAVIOLI FLORENTINE a great meal. Cook 1 (20- to 24-ounce) package frozen cheese or mushroom ravioli according to directions. Meanwhile, heat 2 teaspoons olive oil in a large nonstick skillet on medium. Add 4 cloves minced garlic and cook 30 seconds or until fragrant. Add 1/4 teaspoon coarse salt, 1/4 teaspoon crushed red pepper, 1 (16-ounce) bag frozen chopped spinach and 1/2 cup water. Cook 5 to 7 minutes or until the spinach is thawed, most moisture is evaporated and mixture is heated through. Divide among 4 bowls; top with ravioli and drizzle 1 teaspoon oil over each portion. Serve immediately with a sprinkle of freshly grated parmesan cheese. Add a LETTUCE WEDGE and GARLIC BREAD. Slice the leftover CAKE for dessert.

Shopping List

frozen cheese or mushroom ravioli, olive oil, garlic, coarse salt, crushed red pepper, frozen chopped spinach, parmesan cheese, lettuce, garlic bread.

Wednesday: Wild Card

For a treat and plenty of leftovers, use your microwave to make PULLED PORK for dinner. Spoon it onto WHOLE-GRAIN BUNS and serve with BAKED BEANS and COLESLAW. PEARS are just the right dessert.

Plan

Save enough pork and beans for Thursday.

Shopping List

boneless pork loin, onion, paprika, pepper, coarse salt, barbecue sauce, garlic, whole-grain buns, baked beans, coleslaw, pears.

PULLED PORK

Servings: makes 18 (3-ounce cooked) servings

Prep time: 10 minutes

Cook time: 7 to 8 hours on low

  • 2 to 2 1/2 pounds boneless pork loin
  • 1/2 medium sliced onion
  • 1 tablespoons paprika
  • 1 teaspoon pepper
  • 2 teaspoons coarse salt
  • 1 cup barbecue sauce
  • 2 cloves garlic, minced
  • 1/2 cup water

Trim excess fat from pork. Add all ingredients to a 4-quart or larger slow cooker. Cook on low 7 to 8 hours. Shred pork before serving with additional sauce.

Per serving: 208 calories, 25 grams protein, 9 grams fat (38 percent calories from fat), 3.1 grams saturated fat, 5 grams carbohydrate, 71 milligrams cholesterol, 339 milligrams sodium, no fiber.

Thursday: Kids

The leftover barbecue will be even better the day after, so heat some of it and make BARBECUE WRAPS using warm corn tortillas and the leftover beans. On the side, add CELERY STICKS with DIP, a favorite for the kids. For dessert, make instant BANANA PUDDING with 1 percent milk and stir in sliced bananas for extra flavor.

Shopping List

corn tortillas, celery, dip, instant banana pudding, 1 percent milk, bananas.

Friday: Express

Healthy Choice figured out a long time ago what a microwave does best: steam! Tonight, try the Cafe Steamers or another brand of frozen steam-cooked dinners. Stir in your own STEAMED SLICED ZUCCHINI or STEAMED BROCCOLI FLORETS after cooking the bowls. Add a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. For dessert, top STRAWBERRY ICE CREAM with fresh STRAWBERRIES.

Shopping List

Healthy Choice Cafe Steamers (or another brand), fresh zucchini or fresh broccoli, packaged green salad, whole-grain rolls, strawberry ice cream, fresh strawberries.

Saturday: Easy Entertaining

Serve guests BEEF SIRLOIN KEBABS WITH ROASTED RED PEPPER DIPPING SAUCE.

Add ROASTED CAULIFLOWER: Heat oven to 450 degrees. Place 8 cups (about 1 head or 2 pounds) bite-size sliced cauliflower florets in a large bowl with 2 tablespoons olive oil and salt and pepper to taste. Toss to coat. Spread on a nonstick foil-lined baking sheet. Roast 25 to 30 minutes, stirring once, until browned in spots.

Round out the meal with a ROMAINE SALAD and a BAGUETTE.

Make PEACH SHORTCAKES for dessert: Halve and toast 2 biscuits. Place biscuit half, cut side up, on each of 4 plates. In a bowl, toss 1 cup sliced peaches with 1/2 cup all-fruit peach preserves. Top each biscuit half with 1/4 cup peach mixture. Top with vanilla ice cream and light whipped cream.

Shopping List

olive oil, onion, garlic, roasted red peppers (in jars), dry white wine, tomato paste, dried or fresh thyme, unsalted beef broth, cornstarch, boneless beef top sirloin steak, black pepper, coarse salt, sweet paprika, fresh cauliflower, romaine, baguette, biscuits, peaches, all-fruit peach preserves, vanilla ice cream, light whipped cream.

BEEF SIRLOIN KEBABS WITH ROASTED RED PEPPER DIPPING SAUCE

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: 17 to 24

  • DIPPING SAUCE:
  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 1 tablespoon minced garlic
  • 2 (7-ounce) jars roasted red peppers, rinsed, drained and finely chopped
  • 1/2 cup dry white wine
  • 2 tablespoons tomato paste
  • 3/4 teaspoon dried thyme leaves, crushed, or 2 teaspoons fresh, minced
  • 1 cup unsalted beef broth
  • 2 teaspoons cornstarch
  • KEBABS:
  • 1 boneless beef top sirloin steak, about 1 1/2 pounds, cut 1 inch thick
  • 2 teaspoons coarsely ground black pepper
  • 3/4 teaspoon coarse salt
  • 3/4 teaspoon ground sweet paprika
  • 2 teaspoons minced garlic

Heat oil in large skillet on medium. Add onion and 1 tablespoon garlic; cook and stir 2 to 3 minutes or until onion is tender. Add red peppers, wine, tomato paste and thyme, stirring until tomato paste is blended. Combine broth and cornstarch in small bowl, mixing until smooth. Stir into pepper mixture; bring to a boil. Reduce heat to medium-low; simmer 10 to 12 minutes or until slightly thickened, stirring occasionally. Keep warm.

Meanwhile, cut beef into 1 1/4- by 1 1/4- by 1-inch pieces. Combine black pepper, salt, paprika and 2 teaspoons garlic in large bowl. Add beef; toss to coat. Thread beef pieces evenly onto 6 (12-inch) metal skewers, leaving small space between pieces. Place kebabs on grid over medium, ash-covered coals. Grill, covered, 5 to 7 minutes for medium-rare to medium doneness, turning occasionally (7 to 9 minutes over medium heat on preheated gas grill). Serve with dipping sauce.

Per serving: 208 calories, 23 grams protein, 7 grams fat (30 percent calories from fat), 2 grams saturated fat, 10 grams carbohydrate, 59 milligrams cholesterol, 433 milligrams sodium, 1 gram fiber.

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7 Day Menu Planner for November 11, 2018

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

Sunday: Family

With fall in the air, the aroma of PORK CHOPS WITH ACORN SQUASH is perfect for a family gathering. Serve the chops with GREEN PEAS (from frozen), a ROMAINE SALAD and RYE BREAD. For dessert, POUND CAKE with STRAWBERRIES is a treat.

Plan

Save some strawberries for Tuesday.

Shopping List

flour, coarse salt, allspice, ground ginger, pepper, butter, pork loin chops, acorn squash, light brown sugar, pear nectar, Worcestershire sauce, frozen green peas, romaine, rye bread, pound cake, strawberries.

PORK CHOPS WITH ACORN SQUASH

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 1 hour

  • 1/3 cup flour
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon allspice
  • 1/4 teaspoon ground ginger
  • 1/8 teaspoon pepper
  • 2 tablespoons butter, divided
  • 6 pork loin chops (1/2 inch thick)
  • 1 medium acorn squash, cut into 6 rounds
  • 2 tablespoons light brown sugar
  • 1 1/2 cups pear nectar
  • 2 teaspoons Worcestershire sauce

Heat oven to 350 degrees. Combine flour, salt, allspice, ginger and pepper; reserve 2 tablespoons of mixture. Melt 1 tablespoon butter in a large nonstick skillet on medium. Coat each chop in flour mixture, shaking off excess flour; cook 2 minutes on each side or until browned. Arrange chops in a 9-by-13-inch baking dish. Top each chop with 1 slice squash. To the skillet, add remaining butter. Stir in reserved flour mixture and brown sugar. Mix nectar with Worcestershire sauce. Gradually add nectar mixture to skillet. Cook and stir until thickened. Pour over chops; cover and bake 1 hour or until chops are tender. Serve warm.

Per serving: 345 calories, 30 grams protein, 14 grams fat (35 percent calories from fat), 5.9 grams saturated fat, 26 grams carbohydrate, 90 milligrams cholesterol, 236 milligrams sodium, 2 grams fiber.

Monday: Kids

Kids and adults alike will lap up CHILI PIZZA. Heat oven to 400 degrees. Brown 1 pound lean ground beef until it’s no longer pink; drain. Stir in 1 (1.25-ounce) package lower-sodium mild chili seasoning mix, 1 (14.5-ounce) can no-salt-added diced tomatoes and 1 (15-ounce) can undrained reduced-sodium pinto beans. Simmer 5 minutes. Arrange 8 burrito-size tortillas on a 12-inch pizza pan, overlapping edges as necessary. Spoon beef mixture onto tortillas. Sprinkle evenly with 2 cups shredded 50 percent light cheddar cheese. Bake 5 to 10 minutes or until cheese melts. Garnish with sliced black olives, if desired. Slice and serve. Add CELERY AND CARROT STICKS. Slice KIWIFRUIT for dessert.

Shopping List

lean ground beef, lower-sodium mild chili seasoning mix, canned no-salt-added diced tomatoes, canned reduced-sodium pinto beans, burrito-size tortillas, 50 percent light cheddar cheese, sliced black olives (if desired), celery, carrots, kiwifruit.

Tuesday: Meatless

Make a simple no-meat dinner featuring LENTIL SOUP (canned or deli) and GRILLED CHEESE SANDWICHES ON WHOLE-GRAIN BREAD: Drain a 4-ounce can of whole green chiles; pat dry. On each sandwich, place 1 chile between 2 slices cheese. Grill in a skillet or on a grill until golden brown. Serve with a SPINACH SALAD. Leftover STRAWBERRIES are for dessert.

Shopping List

canned or deli lentil soup, whole-grain bread, canned whole green chiles, sliced cheese, fresh spinach.

Wednesday: Budget

EASY CASSOULET is a budget-friendly meal. Cut a 1.75-pound pork tenderloin in half lengthwise, then crosswise into chunks about 1 inch wide. Heat 1 teaspoon canola oil in a large nonstick skillet on medium. Add 1 small chopped onion, 3 cloves minced garlic, 12 ounces reduced-fat turkey kielbasa (cut into 1/2-inch slices) and pork; cook 5 minutes, stirring occasionally. Add 2 (15-ounce) cans rinsed reduced-sodium white beans, 1 teaspoon dried thyme, 1/2 cup no-salt-added canned tomato sauce, 1 cup unsalted chicken broth, and coarse salt, pepper and hot sauce to taste. Cover and cook 5 minutes, stirring occasionally. Remove lid and cook 2 minutes or until slightly thickened. Serve in shallow soup plates, along with MIXED GREENS and a BAGUETTE. Enjoy PEACHES for dessert.

Shopping List

pork tenderloin, canola oil, onion, garlic, reduced-fat turkey kielbasa, canned reduced-sodium white beans, dried thyme, no-salt-added canned tomato sauce, unsalted chicken broth, coarse salt, pepper, hot sauce, mixed greens, baguette, peaches.

Thursday: Family

Celebrate Thanksgiving with TURKEY BREAST WITH SWEET-AND-SAUERKRAUT. Add MASHED POTATOES, DRESSING, GREEN PEAS, CRANBERRIES and DINNER ROLLS. To end a perfect meal, slice a small piece of PECAN PIE for dessert and then take a very long walk.

Plan

Save enough turkey, sauerkraut and potatoes for Friday; save enough pie and whipped cream for Saturday.

Shopping List

whole turkey breast, canola oil, coarse salt, pepper, refrigerated sauerkraut, shallot, carrots, Granny Smith or other tart apples, sweetened dried cranberries, canned unsalted chicken broth, potatoes to mash, dressing, green peas, cranberries, dinner rolls, pecan halves, refrigerated pie crust, unsalted butter, light corn syrup, light brown sugar, pure vanilla extract, eggs, coarse salt, light whipped cream.

TURKEY BREAST WITH SWEET-AND-SAUERKRAUT

Servings: makes 12 servings

Prep time: 15 minutes

Cook time: 1 hour 45 minutes; standing time: 10 minutes

  • 1 (4- to 7-pound) whole turkey breast, thawed if frozen
  • 2 to 3 tablespoons canola oil
  • Coarse salt and pepper to taste
  • 2 pounds refrigerated sauerkraut, rinsed
  • 1 large shallot, minced
  • 1 cup finely chopped carrots
  • 2 Granny Smith or other tart apples, cored and chopped
  • 2/3 cup sweetened dried cranberries
  • 1 (14-ounce) can unsalted chicken broth

Heat oven to 350 degrees. Rub turkey with oil and season with salt and pepper. Place in a medium roasting pan. In a large bowl, mix together the sauerkraut, shallot, carrots, apples and cranberries. Spread mixture around turkey in roasting pan. Pour broth over sauerkraut mixture. Bake, uncovered, 1 hour 45 minutes or until internal temperature is 165 degrees at thickest part of breast. Baste occasionally, adding water if necessary. Remove from oven; tent with foil and let turkey stand 10 minutes. Slice and serve.

Per serving turkey without skin (about 5 ounces cooked): 178 calories, 37 grams protein, 2 grams fat (12 percent calories from fat), 0.4 gram saturated fat, no carbohydrate, 94 milligrams cholesterol, 74 milligrams sodium, no fiber.

Carb count: 0.

Per serving sauerkraut: 69 calories, no protein, 1 gram fat (17 percent calories from fat), no saturated fat, 14 grams carbohydrate, no cholesterol, 579 milligrams sodium, 4 grams fiber.

PECAN PIE

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: 60 to 70 minutes

  • 1 refrigerated pie crust
  • 5 tablespoons unsalted butter, melted and cooled
  • 1 cup light corn syrup
  • 3/4 cup light brown sugar
  • 2 teaspoons pure vanilla extract
  • 3 large eggs, lightly beaten
  • 1/2 teaspoon coarse salt
  • 2 cups pecan halves
  • Light whipped cream for garnish

Place baking sheet in oven. Preheat oven to 350 degrees. Gently line pie pan with rolled-out pie dough. Be sure to press into edges and up the sides. Use fingers or a fork to create the decorative edge of your choice. Set aside. In a large bowl, whisk together butter, corn syrup, brown sugar and vanilla extract. Add eggs and salt, and whisk until mixture is even. Fold in pecan halves. Pour mixture into pie crust and spread evenly with a spatula. Gently cover edges of pie crust with pieces of aluminum foil. Place pie on preheated baking sheet and bake for 60 to 70 minutes or until pie is set in center. Remove pie and allow to cool completely before serving or chilling. (Pie can be made the day ahead and refrigerated overnight. Allow pie to come to room temperature before serving.) Garnish with whipped cream and serve.

Per serving: 461 calories, 5 grams protein, 27 grams fat (50 percent calories from fat), 7.7 grams saturated fat, 56 grams carbohydrate, 73 milligrams cholesterol, 255 milligrams sodium, 2 grams fiber.

Friday: Heat and Eat

What's better: the dinner or the leftovers from Thanksgiving? With GRILLED TURKEY REUBENS on the menu, it's a toss-up. Coat 8 slices rye bread with cooking spray. Lay 4 slices, coated side down, in a large nonstick skillet or on a grill. Spread 1 teaspoon low-fat mayonnaise on each slice, along with 1 slice Swiss cheese, 1/4 cup leftover sauerkraut and leftover sliced turkey. Top with remaining bread, coated side up. Grill until the bread is browned on both sides and cheese has melted.

Serve with POTATO PATTIES made from leftover mashed potatoes: Into the potatoes, stir 1 lightly beaten egg; mix well. Shape into patties; lightly coat with flour and cooking spray. Brown in a nonstick skillet until heated through.

Add DILL PICKLES on the side. Keep dessert light with PEARS.

Shopping List

rye bread, cooking spray, low-fat mayonnaise, Swiss cheese slices, eggs, flour, dill pickles, pears.

Saturday: Easy Entertaining

Invite guests for your GRILLED LAMB CHOPS.

Serve with QUINOA PILAF: Heat 1 tablespoon olive oil in a nonstick skillet on medium; add 1/4 cup diagonally sliced green onions, 1/2 cup diced carrots, 1/4 cup diagonally sliced celery and 1/4 cup diced red bell pepper. Cook 5 minutes or until softened. Mix with hot quinoa and season with coarse salt and black pepper to taste.

Add GREEN BEANS, a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS to the meal. Slice the leftover PIE for dessert and top with leftover WHIPPED CREAM.

Shopping List

lamb chops, olive oil, green onions, carrots, celery, red bell pepper, quinoa, coarse salt, black pepper, green beans, bibb lettuce, whole-grain rolls, light whipped cream.

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7 Day Menu Planner for November 04, 2018

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

Sunday: Family

With a name like WILD MUSHROOM BEEF STEW, you won't need any other words to describe the family meal besides "delicious." Serve the beef and vegetable dish with MIXED GREENS and CRUSTY BREAD. Buy a PEACH COBBLER for dessert and top it with light WHIPPED CREAM.

Plan

Save enough stew and cobbler for Monday.

Shopping List

beef stew meat, flour, coarse salt, dried thyme, pepper, unsalted beef broth, tomato paste, dry red wine, garlic, baby red potatoes, assorted mushrooms (such as shiitake, cremini and oyster), baby carrots, parsley, mixed greens, crusty bread, peach cobbler, light whipped cream.

WILD MUSHROOM BEEF STEW

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 8 to 9 hours on low (or 4 to 5 hours on high)

  • 2 pounds beef stew meat, cut into 1-inch pieces
  • 1/4 cup flour
  • 1 teaspoon coarse salt
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon pepper
  • 3/4 cup unsalted beef broth
  • 1/4 cup tomato paste
  • 1/4 cup dry red wine
  • 2 teaspoons minced garlic
  • 1 pound baby red potatoes, halved or quartered
  • 8 ounces assorted mushrooms, such as shiitake, cremini and oyster, cut into quarters
  • 1 cup baby carrots
  • Chopped fresh parsley for garnish

In a large bowl, combine meat, flour, salt, thyme and pepper; toss to coat. Place in a 4-quart or larger slow cooker. In a small bowl, combine broth, tomato paste, wine and garlic; mix well and add to slow cooker. Add potatoes, mushrooms and carrots. Cover and cook on low 8 to 9 hours (or on high 4 to 5 hours) or until the beef and vegetables are tender. Stir well and garnish with parsley before serving.

Per serving: 251 calories, 25 grams protein, 8 grams fat (30 percent calories from fat), 3 grams saturated fat, 18 grams carbohydrate, 71 milligrams cholesterol, 335 milligrams sodium, 3 grams fiber.

SOUTHWESTERN FISH

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 35 minutes

  • 1 1/2 pounds fish fillets (trout, snapper, tilapia or other mild fish)
  • 2 tablespoons fresh lime juice
  • 1 teaspoon minced garlic
  • 1 medium onion, chopped
  • 1 (4-ounce) can chopped green chiles, drained
  • 1/2 teaspoon cumin
  • 2 teaspoons chile powder
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 cup frozen corn, thawed
  • 1 cup chopped fresh plum tomatoes
  • 3 tablespoons chopped fresh cilantro
  • 1 avocado, diced

Heat oven to 350 degrees. Arrange the fish in a 9-by-13-inch baking dish coated with cooking spray. Drizzle with lime juice. In a large nonstick skillet, cook the garlic and onion on medium for 5 minutes or until softened. Add green chiles, cumin, chile powder, black beans, corn and tomatoes; cook 5 minutes or until hot, stirring occasionally. Remove from heat. Add the cilantro and spoon sauce over fish. Bake, covered, 20 to 25 minutes or until fish flakes easily with a fork and is opaque throughout. Remove from oven. Garnish with avocado and serve.

Per serving: 223 calories, 18 grams protein, 8 grams fat (30 percent calories from fat), 1.6 grams saturated fat, 24 grams carbohydrate, 66 milligrams cholesterol, 282 milligrams sodium, 8 grams fiber.

Monday: Heat and Eat

Use the stew leftovers for STUFFED BAKED POTATOES. Spoon some of the heated leftover chopped beef, vegetables and gravy over split baked potatoes. Serve your simple meal with a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Warm the leftover COBBLER for dessert and serve it with VANILLA ICE CREAM.

Plan

Save some ice cream for Tuesday.

Shopping List

potatoes to bake, lettuce, whole-grain rolls, vanilla ice cream.

Tuesday: Meatless

Try TOMATO AND BEAN SOUP PROVENCAL for a delicious no-meat meal. Heat 2 teaspoons olive oil in a Dutch oven on medium; add 2 cloves minced garlic and cook 2 minutes. Add 1 (14.5-ounce) can undrained diced tomatoes with basil, garlic and oregano, 1 1/4 cups water, 1 (14-ounce) can unsalted vegetable broth and 1/4 teaspoon crushed red pepper; bring to a boil. Reduce heat; simmer, uncovered, 10 minutes. Stir in 1 (16-ounce) can butter beans (rinsed) and heat through. Stir in 1 (5- or 6-ounce) package coarsely chopped baby spinach leaves until wilted. Ladle into shallow bowls; garnish with chopped fresh basil or flatleaf parsley and freshly grated parmesan cheese. Alongside, add EGG SALAD SANDWICHES ON WHOLE-GRAIN TOAST with LETTUCE AND TOMATOES. Leftover ICE CREAM with CHOCOLATE SAUCE is your dessert.

Shopping List

olive oil, garlic, canned diced tomatoes with basil, garlic and oregano, unsalted vegetable broth, crushed red pepper, canned butter beans, packaged baby spinach leaves, fresh basil or flatleaf parsley, parmesan cheese, egg salad, whole-grain bread, lettuce, tomatoes, chocolate sauce.

Wednesday: Express

Serve SPANISH-STYLE EGGS for a quick meal. Cook 1/2 cup chopped onion and 1/2 cup chopped red bell pepper until softened. Add 1 cup chopped tomato and 6 eggs. Stir over low heat until eggs are set. Add HASH BROWNS (from frozen), a packaged GREEN SALAD and toasted WHOLE-WHEAT ENGLISH MUFFINS to round out the meal. For dessert, FRESH PINEAPPLE CHUNKS are perfect.

Shopping List

onion, red bell pepper, tomato, eggs, frozen hash browns, packaged green salad, whole-wheat English muffins, fresh pineapple.

Thursday: Kids

Call the kids for PITA BURGERS. Stuff whole-wheat pitas with hot veggie burgers (from frozen, cut to fit), chopped lettuce and tomatoes. Add REDUCED-FAT SOUR CREAM and GUACAMOLE. SLICED APPLES make a crunchy dessert.

Shopping List

whole-wheat pitas, frozen veggie burgers, lettuce, tomatoes, reduced-fat sour cream, guacamole, apples.

Friday: Budget

Be frugal and serve PASTA WITH MUSHROOMS AND PEAS tonight. Add a CAESAR SALAD and WHOLE-GRAIN BREAD. For dessert, PEARS are easy.

Shopping List

fettuccine, olive oil, onion, packaged sliced mushrooms, half-and-half, frozen green peas, lemon, coarse salt, pepper, parmesan cheese, bacon, packaged Caesar salad, whole-grain bread, pears.

PASTA WITH MUSHROOMS AND PEAS

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: about 10 minutes, plus pasta

  • 12 ounces fettuccine
  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 1 (8-ounce) package sliced mushrooms
  • 2/3 cup half-and-half
  • 1 (10-ounce) package frozen green peas, thawed
  • 1 tablespoon fresh lemon juice
  • Coarse salt and pepper to taste
  • 1/2 cup freshly grated parmesan cheese
  • 4 strips bacon, cooked and crumbled for garnish

Cook pasta according to directions; return to pot after draining. Meanwhile, make the sauce. In a large nonstick skillet, heat oil on medium; add onion and mushrooms and cook 5 minutes or until onion is softened and moisture in mushrooms has evaporated. Add half-and-half and peas. Bring to a gentle simmer and cook 3 or 4 minutes or until peas are heated through and sauce is slightly thickened. Stir in lemon juice. Season with salt and pepper to taste. Spoon pasta into a large serving dish; pour sauce over pasta. Garnish with cheese and bacon. Serve immediately.

Per serving: 379 calories, 17 grams protein, 11 grams fat (25 percent calories from fat), 4.3 grams saturated fat, 54 grams carbohydrate, 22 milligrams cholesterol, 212 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

Our guests requested the recipe for SOUTHWESTERN FISH, and yours will, too. Serve the pretty, flavor-packed entree with BROWN RICE, a ROMAINE SALAD and SOURDOUGH BREAD. Buy a COCONUT CREAM PIE for dessert.

Shopping List

fish fillets (trout, snapper, tilapia or other mild fish), cooking spray, limes, garlic, onion, canned chopped green chiles, cumin, chile powder, canned reduced-sodium black beans, frozen corn, plum tomatoes, fresh cilantro, avocado, brown rice, romaine, sourdough bread, coconut cream pie.

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