health

7 Day Menu Planner for December 22, 2019

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

Sunday: Family

Prepare APPLE-GLAZED LAMB CHOPS for family day. Trim fat from 4 (6-ounce) lean lamb rib chops; set aside. Combine 1/4 cup unsweetened apple juice, 3 tablespoons packed light brown sugar and 1/8 teaspoon dry mustard in a large resealable plastic bag; add chops and marinate in refrigerator 2 hours. Turn bag occasionally. Heat broiler; remove chops from bag, reserving marinade. Place chops on broiler rack coated with cooking spray and then in broiler pan. Broil 4 to 5 inches from heat for 3 minutes per side for medium rare or to desired doneness, basting frequently with marinade. Discard remaining marinade.

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Serve the chops with ROSEMARY AND GARLIC ROAST FINGERLING POTATOES: Heat oven to 350 degrees. In a large bowl, place 2 pounds unpeeled fingerling potatoes and 10 cloves peeled garlic. Season to taste with coarse salt and pepper. Drizzle with 1/4 cup olive oil; toss to coat. Transfer potatoes and garlic to a medium baking dish; roast 15 minutes or until potatoes are crusty on the outside and fork-tender. Remove from oven, sprinkle with 2 sprigs minced fresh rosemary leaves and return to oven for 7 to 10 more minutes before serving.

Add a CAESAR SALAD and DINNER ROLLS alongside. For dessert, top ANGEL FOOD CAKE with fat-free STRAWBERRY ICE CREAM.

Plan

Save enough cake for Monday and enough ice cream for Wednesday.

Shopping List

lean lamb rib chops, unsweetened apple juice, light brown sugar, dry mustard, cooking spray, fingerling potatoes, garlic, coarse salt, pepper, olive oil, fresh rosemary, Caesar salad, dinner rolls, angel food cake, fat-free strawberry ice cream.

Monday: Budget

TURKEY SAUSAGE CHOWDER is a good way to save a few bucks. Bring 6 cups 1% milk to a simmer in a large pot. Add 1 (16-ounce) package frozen mixed vegetables, 3 cubed medium red potatoes and 1 small chopped onion. Return to a simmer; cover and cook 5 minutes. Meanwhile, remove casings from 12 ounces sweet Italian turkey sausage and form into 3/4-inch balls. Stir into pot. Simmer 4 to 5 minutes or until sausage and potatoes are cooked through. Serve the hearty chowder with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Top the leftover CAKE with fresh PINEAPPLE.

Plan

Save enough chowder for Thursday.

Shopping List

1% milk, frozen mixed vegetables, red potatoes, onion, sweet Italian turkey sausage, romaine, whole-grain rolls, fresh pineapple.

Tuesday: Easy Entertaining/New Year's Eve

Invite friends to welcome the New Year and serve them FILET MIGNON WITH HERB-BUTTER SAUCE AND MUSHROOMS. Buy refrigerated MASHED POTATOES and add STEAMED GREEN BEANS alongside. Add a SPINACH SALAD and a BAGUETTE. For dessert, make or buy a CHOCOLATE LAYER CAKE. Enjoy a glass of CHAMPAGNE to welcome 2020!

Plan

Save enough cake for Thursday.

Shopping List

beef tenderloin steaks, coarse salt, pepper, butter, assorted mushrooms, shallots, lower-sodium beef broth, fresh or dried thyme, cornstarch, refrigerated mashed potatoes, fresh green beans, spinach, baguette, chocolate layer cake, champagne.

FILET MIGNON WITH HERB-BUTTER SAUCE AND MUSHROOMS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 4 beef tenderloin steaks, cut 1 inch thick (about 6 ounces each)
  • Coarse salt and pepper to taste
  • 1 tablespoon butter
  • 1 1/2 cups assorted mushrooms, whole or cut in half if large
  • 1/4 cup minced shallots
  • 1 1/2 cups lower-sodium beef broth
  • 1/2 teaspoon chopped fresh thyme (or 1/4 teaspoon dried)
  • 1 tablespoon cornstarch
  • 1 tablespoon water

Heat a large nonstick skillet on medium until hot. Place steaks in skillet; cook 10 to 13 minutes for medium-rare to medium doneness (internal temperature of 145 to 160 degrees), turning occasionally. Remove to platter, season with salt and pepper. Keep warm. Heat butter in same skillet on medium until melted. Add mushrooms and shallots; cook and stir 3 to 5 minutes or until mushrooms are tender and browned. Add broth and thyme; deglaze skillet and bring to a boil. Combine cornstarch and water in small bowl; stir into mushroom mixture. Cook 2 minutes or until sauce thickens, stirring occasionally. Season to taste with salt and pepper. Serve sauce with steaks.

Per serving: 272 calories, 34 grams protein, 12 grams fat (41 percent calories from fat), 5.3 grams saturated fat, 5 grams carbohydrate, 96 milligrams cholesterol, 120 milligrams sodium, 1 gram fiber.

Wednesday: Meatless/New Year's Day

To guarantee good luck in the New Year, make this AVOCADO AND BLACK-EYED PEA FRITTATA. Serve with MIXED GREENS and CORNBREAD (from a mix). For dessert, scoop the leftover ICE CREAM.

Shopping List

onion, canola oil, avocado, canned black-eyed peas, eggs, reduced-fat sour cream, coarse salt, pepper, cumin, shredded 50% light sharp cheddar cheese, plum tomatoes, mixed greens, cornbread mix.

AVOCADO AND BLACK-EYED PEA FRITTATA

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 30 minutes; standing time: 5 minutes

  • 1 medium onion, chopped
  • 1 tablespoon canola oil
  • 1 large avocado, peeled and chopped
  • 1 (15-ounce) can black-eyed peas, rinsed and drained
  • 8 whole eggs
  • 4 egg whites
  • 1/2 cup reduced-fat sour cream
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon cumin
  • 3/4 cup shredded 50% light sharp cheddar cheese
  • Sliced avocado, plum tomato slices and reduced-fat sour cream for garnish

Heat oven to 350 degrees. In a large oven-safe skillet, cook onion in canola oil on medium-high heat 3 or 4 minutes or until softened. Remove from heat; sprinkle onions evenly with chopped avocado and black-eyed peas. In a large bowl, whisk together the eggs, egg whites, sour cream, salt, pepper and cumin; pour over avocado mixture in skillet. Bake 25 minutes; sprinkle top evenly with cheese and bake 5 more minutes or until cheese is melted. Remove from oven, let stand 5 minutes and serve. Garnish as desired.

Per serving: 310 calories, 20 grams protein, 19 grams fat (53 percent calories from fat), 6.1 grams saturated fat, 17 grams carbohydrate, 266 milligrams cholesterol, 411 milligrams sodium, 5 grams fiber.

Thursday: Heat and Eat

Take it easy and warm the leftover CHOWDER for tonight. Add a LETTUCE AND TOMATO SALAD and CRACKERS on the side. Leftover CHOCOLATE CAKE is dessert.

Shopping List

lettuce, tomatoes, crackers.

Friday: Express

You deserve another night off, so pick up COLD CUTS from the deli for sandwiches. Add WHOLE-GRAIN BREAD. To prepare the sandwiches, make sure you have LETTUCE, TOMATOES, low-fat MAYONNAISE, SPICY MUSTARD and PICKLES on hand. While you're shopping, buy some BROCCOLI SALAD and BAKED BEANS. If you want dessert, make instant VANILLA PUDDING with 1% milk.

Shopping List

deli cold cuts, whole-grain bread, lettuce, tomatoes, low-fat mayonnaise, spicy mustard, pickles, broccoli salad, deli baked beans, instant vanilla pudding mix, 1% milk.

Saturday: Easy Entertaining

Serve your guests SHRIMP SCAMPI tonight with ANGEL HAIR PASTA. Add fresh steamed SNOW PEAS and GARLIC BREAD to your menu. For dessert, CHERRY COBBLER with LIGHT WHIPPED CREAM seals the deal.

Shopping List

unpeeled uncooked large shrimp, butter, red bell pepper, garlic, white wine or unsalted chicken broth, fresh parsley, lemon, coarse salt, black pepper, paprika, angel hair pasta, fresh snow peas, garlic bread, cherry cobbler, light whipped cream.

SHRIMP SCAMPI

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 10 minutes, plus pasta

  • 1 pound large shrimp, unpeeled
  • 1 1/2 teaspoons butter
  • 1/2 cup red bell pepper, chopped
  • 4 cloves garlic, crushed
  • 1/4 cup dry white wine or unsalted chicken broth
  • 2 tablespoons minced fresh parsley
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon black pepper
  • Paprika for garnish
  • 8 ounces angel hair pasta

Peel shrimp, leaving tails intact. Starting at tail end, "butterfly" underside of each shrimp, cutting into, but not through, back of shrimp. Divide shrimp among 4 gratin dishes, arranging shrimp cut-side up. Heat broiler. In a skillet, melt butter over medium heat. Add red bell pepper and garlic; cook 2 minutes. Remove from heat; stir in wine or broth, parsley, lemon juice, salt and black pepper. Spoon over shrimp; sprinkle with paprika. Place gratin dishes on broiler pan; broil 5 to 6 inches from heat for 6 minutes or until shrimp turn pink. Cook angel hair according to directions; drain. Serve shrimp over pasta.

Per serving: 311 calories, 21 grams protein, 3 grams fat (10 percent calories from fat), 1.2 grams saturated fat, 46 grams carbohydrate, 129 milligrams cholesterol, 361 milligrams sodium, 2 grams fiber.

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health

7 Day Menu Planner for December 15, 2019

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

Sunday: Family

Relieve some holiday stress and buy a SPIRAL-SLICED HAM for dinner. Stop by the deli for POTATO SALAD and COLESLAW. Add WHOLE-GRAIN ROLLS.

We always get in the spirit with PEPPERMINT ICE CREAM CAKE. Horizontally slice a 10-inch angel food cake into three layers. Place the bottom layer on a serving plate. In a bowl, combine 1 quart vanilla ice cream (slightly softened), 6 (1 1/2-ounce) chopped chocolate-covered peppermint patties, 1/3 cup chopped pecans and 1/8 teaspoon peppermint extract; mix well. Spread 1/3 mixture on bottom cake layer; top with second cake layer and 1/3 of the mixture; repeat for last layer. Cover and freeze; remove from freezer 10 minutes before slicing to serve.

Plan

Save enough ham and refreeze the cake for Tuesday.

Shopping List

spiral-sliced ham, deli potato salad, deli coleslaw, whole-grain rolls, angel food cake, vanilla ice cream, chocolate-covered peppermint patties, pecans, peppermint extract.

Monday: Meatless

Try meatless ITALIAN BEANS AND VEGETABLES tonight for a change. Add a MIXED GREEN SALAD and CRUSTY BREAD. Canned or chilled TROPICAL FRUITS are good for dessert.

Shopping List

butternut squash, canned reduced-sodium cannellini beans, onion, frozen chopped spinach, lemon, dried thyme, dried sage, coarse salt, unsalted vegetable broth, shredded part-skim mozzarella cheese, parmesan cheese, mixed greens, crusty bread, canned or chilled tropical fruits.

ITALIAN BEANS AND VEGETABLES

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: about 1 hour

  • 1 (1 1/2-pound) peeled, seeded butternut squash, cut into 1-inch chunks
  • 3 (16-ounce) cans reduced-sodium cannellini beans, rinsed
  • 1 large onion, cut into thin slices
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
  • 1 tablespoon lemon zest (yellow part only)
  • 1 1/2 teaspoons dried thyme
  • 1 teaspoon dried sage
  • 1 teaspoon coarse salt
  • 1 cup unsalted vegetable broth
  • 4 ounces (1 cup) shredded part-skim mozzarella cheese
  • 1/4 cup parmesan cheese, freshly grated

Heat oven to 350 degrees. Microwave squash 5 minutes on high (100 percent power); drain. In a 9-by-13-inch baking dish, combine squash, beans, onion, spinach, lemon zest, thyme, sage and salt. Add broth; cover tightly with foil. Bake 45 minutes or until squash is tender. Remove cover and sprinkle with cheeses; bake uncovered 5 minutes or until cheeses melt.

Per serving: 309 calories, 18 grams protein, 5 grams fat (15 percent calories from fat), 2.5 grams saturated fat, 49 grams carbohydrate, 15 milligrams cholesterol, 994 milligrams sodium, 13 grams fiber.

Tuesday: Budget/Christmas Eve

Enjoy HAM BISCUITS (made with leftover ham) tonight before you tuck in the children. Add a SPINACH SALAD alongside your meal.

Make our family's favorite to go with the ham, PINEAPPLE BAKE to serve on the side. Heat oven to 350 degrees. Coat a 1 1/2-quart baking dish with cooking spray. In a large bowl, combine 2 tablespoons flour, 3/4 cup sugar, 3 beaten eggs, 2 beaten egg whites and 1 (20-ounce) can crushed pineapple with juice; mix well. Add 7 slices cubed white bread (crusts removed). Spoon into baking dish and drizzle top with 2 tablespoons melted butter. Bake 1 hour.

If you must have a little something extra, PEPPERMINT ICE CREAM CAKE is in the freezer.

Plan

Assemble Wednesday's casserole this evening.

Shopping List

biscuits, fresh spinach, cooking spray, flour, sugar, eggs, canned crushed pineapple, white bread, butter.

Wednesday: Family/Christmas

Everyone will be up early, so bake the SPINACH, BACON AND MUSHROOM CASSEROLE right away. Serve with FRESH ORANGE WEDGES. Munch on CHRISTMAS COOKIES to celebrate the holiday.

Shopping List

bacon, sliced mushrooms, onion, Italian bread, frozen chopped spinach, parmesan cheese, eggs, 1% milk, Italian seasoning, coarse salt, pepper, shredded Swiss cheese, plum tomatoes, oranges, Christmas cookies.

SPINACH, BACON AND MUSHROOM CASSEROLE

Servings: makes 12 servings

Prep time: 20 minutes; chilling time: 1 hour to overnight

Cook time: 55 to 60 minutes; standing time: 10 minutes

  • 8 slices bacon, cut into 1/2-inch pieces
  • 8 ounces thinly sliced mushrooms
  • 1 medium onion, chopped
  • 1 (16-ounce) loaf Italian bread, cut into 18 (1/2-inch) slices
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
  • 1/2 cup grated parmesan cheese
  • 8 eggs
  • 2 1/2 cups 1% milk
  • 2 teaspoons Italian seasoning, plus additional if desired
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 2 thinly sliced plum tomatoes, drained on paper towels
  • 1 1/2 cups shredded Swiss cheese

Cook bacon in large skillet over medium heat until crisp; set aside. Remove drippings from skillet. Add mushrooms and onion to skillet; cook and stir 6 to 8 minutes or until liquid has evaporated. Arrange half the bread slices in a single layer in a 9-by-13-inch baking dish coated with cooking spray. Top with spinach, mushroom mixture, bacon and parmesan. Layer with remaining bread slices. In a large bowl, beat eggs with wire whisk. Add milk, Italian seasoning, salt and pepper; mix well. Gradually pour into baking dish. Top with tomato slices. Sprinkle with Swiss cheese. Sprinkle lightly with additional Italian seasoning, if desired. Cover with plastic wrap. Refrigerate at least 1 hour or up to overnight.

Before baking, remove from refrigerator and let stand 1 hour. Heat oven to 325 degrees. Bake 55 to 60 minutes or until center of casserole is set and top is lightly browned. Let stand 10 minutes before serving.

Per serving: 283 calories, 18 grams protein, 12 grams fat (39 percent calories from fat), 5.4 grams saturated fat, 25 grams carbohydrate, 148 milligrams cholesterol, 529 milligrams sodium, 2 grams fiber.

Thursday: Kids

Enough of the fancy food! The kids will be ready for ENCHILADA CASSEROLE tonight. Add CARROT STICKS for munching. SLICED PEACHES are dessert.

Plan

Save enough casserole for Friday.

Shopping List

canola oil, onion, enchilada sauce, canned reduced-sodium black beans, canned no-salt-added diced tomatoes, canned Mexican-style corn, chili powder, cumin, cooking spray, corn tortillas, cooked or canned chicken breast, shredded reduced-fat Mexican-blend cheese, carrots, peaches.

ENCHILADA CASSEROLE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 25 to 30 minutes

  • 2 tablespoons canola oil
  • 1 medium onion, chopped
  • 1 (19-ounce) can enchilada sauce
  • 1 (16-ounce) can reduced-sodium black beans, rinsed
  • 1 (14-ounce) can no-salt-added diced tomatoes
  • 1 (11-ounce) can Mexican-style corn, rinsed
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1 (10-ounce) package (6-inch) corn tortillas, divided
  • 3 cups cooked or canned chicken breast, chopped and divided
  • 2 cups shredded reduced-fat Mexican-blend cheese, divided

Heat oven to 350 degrees. In a large nonstick skillet, heat oil on medium-high and cook onion 6 minutes or until tender. Stir in enchilada sauce, beans, tomatoes, corn, chili powder and cumin. Reduce heat to low and cook 5 minutes or until thoroughly heated, stirring often. Spoon 1/3 of sauce mixture into a 9-by-13-inch baking dish coated with cooking spray. Layer with 1/3 of the tortillas, half the chicken and 1/3 of the cheese. Repeat layers with 1/3 of the sauce and 1/3 of the tortillas, remaining chicken and 1/3 of the cheese. Top with remaining tortillas, sauce mixture and cheese. Bake 15 to 20 minutes or until golden and bubbly.

Per serving: 403 calories, 30 grams protein, 13 grams fat (28 percent calories from fat), 4.3 grams saturated fat, 43 grams carbohydrate, 62 milligrams cholesterol, 808 milligrams sodium, 8 grams fiber.

Friday: Heat and Eat

Take the evening off and warm up the leftover ENCHILADA CASSEROLE for dinner. Serve it with an AVOCADO AND GRAPEFRUIT SALAD on the side. Make FLAN (from a mix) for dessert.

Plan

Marinate Saturday's chicken overnight.

Shopping List

avocados, grapefruit, lettuce for salad, flan mix.

Saturday: Easy Entertaining

Entertain friends with MEDITERRANEAN CHICKEN. In a large bowl, combine 1 teaspoon minced garlic, 2 tablespoons dried oregano, 1/2 teaspoon coarse salt and 1/2 teaspoon freshly ground black pepper, 1/3 cup red wine vinegar and 1/3 cup olive oil, 24 bite-size pitted prunes, 6 ounces pitted Spanish green olives, 2 tablespoons rinsed capers and 2 bay leaves; mix well. Add 8 bone-in skinless chicken thighs; turn to coat. Marinate 6 to 24 hours.

When ready to cook, transfer chicken and marinade to a 4-quart or larger slow cooker. Stir 1/3 cup brown sugar and 1/3 cup dry white wine together; pour over chicken. Cover and cook on high 4 hours or until internal temperature of chicken is 165 degrees. Remove and discard bay leaves; serve chicken with fruit and juices. Makes about 4 servings.

Serve with RICE, MIXED GREENS and ITALIAN BREAD. For dessert, make it light with any SORBET and ALMOND THINS.

Shopping List

garlic, dried oregano, coarse salt, black pepper, red wine vinegar, olive oil, pitted prunes, pitted Spanish green olives, capers, bay leaves, bone-in skinless chicken thighs, brown sugar, dry white wine, rice, mixed greens, Italian bread, any sorbet, almond thins.

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7 Day Menu Planner for December 08, 2019

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

Sunday: Family

Treat the family to GINGER-BEER GLAZED CHICKEN, a roasted chicken that has a new take on a Southern-style sticky-sweet caramelized coating. Heat oven to 350 degrees. Remove and discard giblets from a 5- to 7-pound whole roasting chicken; place breast side up in a roasting pan. In a small saucepan, bring 1 (12-ounce) bottle ginger beer to a boil; continue boiling 10 to 15 minutes or until it is reduced by half. Whisk 1 tablespoon canola oil, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper into reduced ginger beer. Brush half the mixture over chicken. Stuff 1 sliced lemon into cavity. Cover with foil and roast 45 minutes. Remove foil, brush with remaining ginger beer mixture and continue roasting 75 minutes uncovered (or until internal temperature reaches 165 degrees in thickest part of thigh), basting with sticky pan juices every 20 minutes. Remove chicken from pan; let stand 10 minutes. Carve, transfer to serving platter and ladle with more pan juices.

Serve with ITALIAN PARSLEY-BUTTERED POTATOES and a RED-TIPPED LETTUCE SALAD. Add WHOLE-GRAIN ROLLS. For dessert, sliced POUND CAKE topped with STRAWBERRIES is easy.

Tip

Treat the family to GINGER-BEER GLAZED CHICKEN, a roasted chicken that has a new take on a Southern-style sticky-sweet caramelized coating. Heat oven to 350 degrees. Remove and discard giblets from a 5- to 7-pound whole roasting chicken; place breast side up in a roasting pan. In a small saucepan, bring 1 (12-ounce) bottle ginger beer to a boil; continue boiling 10 to 15 minutes or until it is reduced by half. Whisk 1 tablespoon canola oil, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper into reduced ginger beer. Brush half the mixture over chicken. Stuff 1 sliced lemon into cavity. Cover with foil and roast 45 minutes. Remove foil, brush with remaining ginger beer mixture and continue roasting 75 minutes uncovered (or until internal temperature reaches 165 degrees in thickest part of thigh), basting with sticky pan juices every 20 minutes. Remove chicken from pan; let stand 10 minutes. Carve, transfer to serving platter and ladle with more pan juices.

Serve with ITALIAN PARSLEY-BUTTERED POTATOES and a RED-TIPPED LETTUCE SALAD. Add WHOLE-GRAIN ROLLS. For dessert, sliced POUND CAKE topped with STRAWBERRIES is easy.

Plan

Save enough chicken and cake for Monday.

Shopping List

whole roasting chicken, ginger beer, canola oil, coarse salt, pepper, lemon, Italian parsley, butter, potatoes, red-tipped lettuce, whole-grain rolls, pound cake, strawberries.

Monday: Heat and Eat

Take advantage of leftover chicken and make CHICKEN WITH LONG-GRAIN AND WILD RICE. Serve with a LETTUCE WEDGE and CRUSTY ROLLS. For dessert, top the leftover CAKE with SLICED PEACHES.

Shopping List

butter, packaged sliced mushrooms, garlic, coarse salt, pepper, packaged long-grain and wild rice blend, unsalted chicken broth, reduced-fat sour cream, Italian parsley, lettuce, crusty rolls, peaches.

CHICKEN WITH LONG-GRAIN AND WILD RICE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 35 minutes

  • 3 teaspoons butter, divided
  • 2 (8-ounce) packages sliced mushrooms
  • 6 cloves garlic, minced
  • 1/2 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 2 cups long-grain and wild rice blend (or enough to serve 8, according to package)
  • 6 cups unsalted chicken broth (or as directed on rice package)
  • 4 cups cooked chopped chicken
  • 2/3 cup reduced-fat sour cream
  • 2 tablespoons chopped Italian parsley, plus more for garnish

Heat 2 teaspoons butter in a large pot on medium. Add mushrooms, garlic, salt and pepper; stir and cook 6 minutes or until mushrooms are moist and browning. Add rice blend (discarding seasoning packet); stir and cook 2 minutes. Add broth and remaining butter. Bring to a boil, then reduce heat to low; cover and cook according to rice package directions, or until rice is tender and broth is nearly absorbed. Stir in chicken and sour cream. Cook, uncovered, on low 5 to 6 minutes, stirring occasionally, or until chicken is heated and rice is creamy. Stir in 2 tablespoons parsley. Serve and garnish with more chopped parsley.

Per serving: 351 calories, 28 grams protein, 7 grams fat (20 percent calories from fat), 3.4 grams saturated fat, 40 grams carbohydrate, 74 milligrams cholesterol, 295 milligrams sodium, 1 gram fiber.

Tuesday: Express

Make dinner quick tonight with GRILLED HAM AND SWISS CHEESE SANDWICHES ON RYE. Serve with roasted POTATO WEDGES (from frozen) and a packaged GREEN SALAD. Enjoy seasonal CHOCOLATE-MINT COOKIES for dessert.

Plan

Save enough cookies for Thursday.

Shopping List

deli sliced ham, Swiss cheese, rye bread, frozen potato wedges, packaged green salad, chocolate-mint cookies.

Wednesday: Budget

The holidays are around the corner, so save some bucks with economical CHICKEN CHILI WITH BLACK BEANS AND CORN. Serve the chili over BROWN RICE. Add a MIXED GREEN SALAD and BISCUITS. For dessert, PEARS are inexpensive.

Shopping List

canola oil, boneless skinless chicken breasts, green bell pepper, onion, paprika, dried oregano, cumin, garlic powder, cayenne pepper, canned reduced-sodium black beans, canned reduced-sodium Great Northern beans, canned no-salt-added diced tomatoes, unsalted chicken broth, frozen corn, brown rice, mixed greens, biscuits, pears.

CHICKEN CHILI WITH BLACK BEANS AND CORN

Servings: makes about 8 cups

Prep time: 15 minutes

Cook time: about 30 minutes

  • 1 tablespoon canola oil
  • 1 pound boneless skinless chicken breasts, cut into 1-inch cubes
  • 1 cup chopped green bell pepper
  • 1 cup chopped onion
  • 1 tablespoon paprika
  • 1 1/2 teaspoons dried oregano
  • 1 teaspoon cumin
  • 1 teaspoon garlic powder
  • 1/4 teaspoon cayenne pepper
  • 1 (15-ounce) can rinsed reduced-sodium black beans
  • 1 (15-ounce) can reduced-sodium Great Northern beans
  • 1 (14.5-ounce) can no-salt-added diced tomatoes with liquid
  • 1 cup unsalted chicken broth
  • 1 cup frozen corn

Heat oil in a large nonstick skillet on medium-high. Add chicken, bell pepper and onion; cook and stir 6 minutes or until chicken is lightly browned. Add paprika, oregano, cumin, garlic powder and cayenne pepper; mix well. Stir in beans, tomatoes, broth and corn. Bring to a boil. Reduce heat to low; simmer 20 minutes or until heated through.

Per cup: 214 calories, 19 grams protein, 4 grams fat (17 percent calories from fat), 0.5 gram saturated fat, 25 grams carbohydrate, 36 milligrams cholesterol, 294 milligrams sodium, 6 grams fiber.

Thursday: Meatless

Skip meat tonight and enjoy this POTATO-VEGETABLE FRITTATA. In a medium bowl, beat 6 large eggs and 4 egg whites with 1 teaspoon coarse salt. Heat 1 tablespoon canola oil in a large nonstick skillet on medium. Add 1 (24-ounce) bag frozen O'Brien potatoes, 2 cups frozen petite green peas and 1 (2-ounce) jar chopped pimentos (drained). Cover and cook, turning potatoes occasionally, 8 minutes or just until potatoes start to brown. Reduce heat to medium-low. Pour eggs over vegetables, cover and cook 6 to 8 minutes or until eggs have set. Cut into wedges and serve with SALSA. Add a SPINACH SALAD and toasted WHOLE-GRAIN ENGLISH MUFFINS. Bring out the leftover COOKIES for dessert.

Shopping List

eggs, coarse salt, canola oil, frozen O'Brien potatoes, frozen petite green peas, jar chopped pimentos, salsa, fresh spinach, whole-grain English muffins.

Friday: Kids

Mention the word "hamburger," and the kids will come running for HAMBURGER SOUP. In a large nonstick skillet, cook 1 pound lean ground beef 5 minutes on medium or until no longer pink; drain well. Add 4 cups water, 1 (14.5-ounce) can no-salt-added diced tomatoes with liquid, 3 medium sliced carrots, 2 medium diced potatoes, 1/2 cup sliced celery, 4 beef bouillon cubes, 1/4 teaspoon pepper and 1/4 teaspoon dried oregano. Bring to a boil. Reduce heat; cover and simmer 15 minutes or until potatoes and vegetables are tender. Add 1 cup frozen green beans. Cover and simmer 15 more minutes or until vegetables are tender. Serve with a CHOPPED LETTUCE SALAD and BREAD STICKS. Buy CUPCAKES for dessert.

Shopping List

lean ground beef, canned no-salt-added diced tomatoes, carrots, potatoes, celery, beef bouillon cubes, pepper, dried oregano, frozen green beans, lettuce, bread sticks, cupcakes.

Saturday: Easy Entertaining

Your sauteed TILAPIA will please any guest, especially when served with COUSCOUS and PAN-ROASTED BRUSSELS SPROUTS WITH GOCHUJANG AND SESAME SEEDS. Add a BAGUETTE. Buy a CHEESECAKE for dessert and top with canned crushed pineapple (drained).

Shopping List

tilapia fillets, couscous, Brussels sprouts, extra-virgin olive oil, gochujang sauce, rice vinegar, coarse salt, toasted sesame seeds, baguette, cheesecake, canned crushed pineapple.

PAN-ROASTED BRUSSELS SPROUTS WITH GOCHUJANG AND SESAME SEEDS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: fewer than 10 minutes

  • 1 pound Brussels sprouts, trimmed and halved
  • 5 tablespoons extra-virgin olive oil
  • 1 tablespoon gochujang sauce
  • 1 tablespoon rice vinegar
  • Coarse salt to taste
  • 2 teaspoons toasted sesame seeds

Arrange Brussels sprouts, cut sides down, in a single layer in large nonstick skillet. Drizzle oil evenly over sprouts. Cover, place on medium-high heat; cook 5 minutes or until sprouts are bright green and cut sides have started to brown. Uncover; continue to cook 2 to 3 minutes or until sprouts are deeply and evenly brown. Meanwhile, in a small bowl, mix gochujang, vinegar and salt. Off heat, spoon mixture over sprouts. Spoon onto serving platter and sprinkle with sesame seeds. (Adapted from "Vegetables Illustrated" by America's Test Kitchen; Penguin Random House.)

Per serving: 219 calories, 4 grams protein, 18 grams fat (70 percent calories from fat), 2.5 grams saturated fat, 13 grams carbohydrate, no cholesterol, 117 milligrams sodium, 5 grams fiber.

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