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7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner

by Susan Nicholson
health

7 Day Menu Planner for May 15, 2022

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

Sunday: Family

Make the family happy and serve them GRILLED CHICKEN, your POTATO SALAD and this beautiful CUCUMBER, KALAMATA AND TOMATO SALAD. Add CRUSTY ROLLS. Buy a YELLOW LAYER CAKE for dessert.

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Plan

Save enough cake for Monday.

Shopping List

chicken to grill, ingredients for your potato salad, seedless cucumbers, small red and yellow tomatoes, red onion, kalamata olives, olive oil, red wine vinegar, coarse salt, pepper, Greek feta cheese, crusty rolls, yellow layer cake.

CUCUMBER, KALAMATA AND TOMATO SALAD

Servings: makes 12 (1-cup) servings

Prep time: 15 minutes

  • 3 large seedless cucumbers, chopped
  • 5 small red and yellow tomatoes, sliced
  • 1 small red onion, sliced into half-moons
  • 1 cup kalamata olives, pitted and halved
  • 1/3 cup olive oil
  • 1/4 cup red wine vinegar
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper
  • 1/3 cup crumbled Greek feta cheese

In a large serving bowl, combine all vegetables. In a small bowl, whisk together oil, vinegar, salt and pepper; pour over cucumber mixture and toss to coat. Cover and chill at least 2 hours. Top with feta before serving. (Adapted from "Y’all Come Over: Charming Your Guests With New Recipes, Heirloom Treasures, and True Southern Hospitality," Rebecca Lang, Rizzoli International Publications.)

Per serving: 114 calories, 1 gram protein, 10 grams fat (79% calories from fat), 1.5 grams saturated fat, 5 grams carbohydrate, 4 milligrams cholesterol, 311 milligrams sodium, 1 gram fiber.

Monday: Budget

How about BARBECUE MEATLOAF for dinner tonight? Serve the comfort food with MASHED POTATOES, GREEN BEANS and WHOLE-GRAIN ROLLS. For dessert, slice the leftover CAKE and top it with BLUEBERRIES.

Plan

Save enough meatloaf for Wednesday.

Shopping List

93% lean ground beef, dry breadcrumbs, onion, barbecue sauce, prepared mustard, chili powder, garlic powder, coarse salt, pepper, eggs, cooking spray, potatoes to mash, green beans, whole-grain rolls, blueberries.

BARBECUE MEATLOAF

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 50 minutes to 1 hour

  • 1 1/2 pounds 93% lean ground beef
  • 1/2 cup dry breadcrumbs
  • 1/2 cup finely chopped onion
  • 1/3 cup barbecue sauce, divided
  • 1 tablespoon prepared mustard
  • 1 1/2 teaspoons chili powder
  • 1 teaspoon garlic powder
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon freshly ground pepper
  • 2 egg whites

Heat oven to 350 degrees. In a large bowl, combine beef, breadcrumbs, onion, 1 tablespoon barbecue sauce, mustard, chili powder, garlic powder, salt, pepper and egg whites. Shape mixture into a 9-by-5-inch loaf on a broiler pan coated with cooking spray. Spread remaining barbecue sauce over top of loaf. Bake 50 minutes to 1 hour or until internal temperature reaches 165 degrees. Remove from oven; let stand 10 minutes. Cut into slices.

Per serving: 254 calories, 26 grams protein, 9 grams fat (34% calories from fat), 3.3 grams saturated fat, 15 grams carbohydrate, 64 milligrams cholesterol, 391 milligrams sodium, 1 gram fiber.

Tuesday: Kids

TURKEY-RAISIN PICADILLO SLIDERS have great kid appeal. Serve the little sandwiches with BAKED CHIPS and CELERY STICKS. Try PEACHES for a simple dessert.

Shopping List

canola oil, onion, garlic, bay leaves, cumin, chili powder, ground allspice, ground turkey breast, coarse salt, pepper, canned no-salt-added tomato paste, golden raisins, whole-grain slider rolls, baked chips, celery, peaches.

TURKEY-RAISIN PICADILLO SLIDERS

Servings: makes 8 sliders

Prep time: 10 minutes

Cook time: about 30 minutes

  • 1 tablespoon canola oil
  • 1 medium onion, chopped
  • 8 cloves garlic, chopped
  • 3 bay leaves
  • 1 tablespoon cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground allspice
  • 1 1/4 pounds ground turkey breast
  • Coarse salt to taste
  • Freshly ground pepper to taste
  • 1 (6-ounce) can no-salt-added tomato paste
  • 3/4 cup water
  • 1/2 cup golden raisins
  • 8 whole-grain slider rolls

Heat oven to 350 degrees. Heat oil on medium in a Dutch oven. Add onion and garlic; cook and stir 5 minutes or until softened. Add bay leaves, cumin, chili powder and allspice; stir together for 1 to 2 minutes. Add turkey, salt and pepper. Cook 5 minutes or until turkey is no longer pink. Stir in tomato paste, water and raisins; cook 5 minutes to blend flavors. Reduce heat to low; simmer 10 minutes or until thickened. Toast rolls in oven until lightly browned. Remove bay leaves. Spoon turkey mixture onto rolls and serve.

TIP: If too thick, add more water.

Per serving: 237 calories, 21 grams protein, 5 grams fat (18% calories from fat), 0.7 gram saturated fat, 28 grams carbohydrate, 41 milligrams cholesterol, 223 milligrams sodium, 2 grams fiber.

Wednesday: Heat and Eat

Here comes your favorite part of leftover meatloaf: MEATLOAF SANDWICHES! Use whole-grain bread and slather a little low-fat mayonnaise on it, along with a layer of lettuce. Serve the sandwich with HASH BROWNS and COLESLAW. Slice KIWIS for dessert.

Shopping List

whole-grain bread, low-fat mayonnaise, lettuce, hash browns, coleslaw, kiwis.

Thursday: Meatless

GNOCCHI WITH TOMATO SAUCE hits the spot for a no-meat dinner. Add 1 (16- to 18-ounce) package gnocchi to a pot of boiling water; cook according to directions and remove with slotted spoon when they float to top. Add 1 (6-ounce) package baby spinach to water once gnocchi has been removed. Boil spinach 1 to 2 minutes; remove with slotted spoon; drain. Set aside. Meanwhile, puree 1 (14.5-ounce) can diced tomatoes with basil, oregano and garlic. (I used my immersion blender for easy cleanup.) Heat 1 tablespoon olive oil in a large nonstick skillet on medium. Add 1 teaspoon crushed red pepper to skillet; cook 1 minute, stirring. Stir tomatoes into skillet. Cook 4 minutes to thicken. Stir cooked gnocchi and spinach into skillet. Divide mixture among 4 bowls; top each with 2 tablespoons shredded part-skim mozzarella and 1 tablespoon chopped fresh basil.

Serve with a GREEN SALAD WITH EGG WEDGES and GARLIC BREAD. How about BANANA PUDDING for dessert?

Shopping List

packaged gnocchi, packaged baby spinach, canned diced tomatoes with basil, oregano and garlic, olive oil, crushed red pepper, shredded part-skim mozzarella, fresh basil, salad greens, eggs, garlic bread, banana pudding.

Friday: Express

Make a quick meal of THAI BEEF AND NOODLE SALAD. Put 1 (3 3/4-ounce) package cellophane noodles and 3/4 cup halved snow peas in a large bowl. Pour 4 cups boiling water over all. Let sit 10 minutes or until noodles are tender. Drain; rinse under cold running water and drain again. Shake colander to remove excess water; return to bowl. Combine 1/4 cup white vinegar, 2 tablespoons sugar, 1 teaspoon grated fresh ginger and 1/2 teaspoon coarse salt in a jar; shake to dissolve sugar. Pour dressing over noodles and snow peas. Add 8 ounces thickly sliced deli roast beef (cut into strips), 1 1/2 cups sliced seedless cucumber and 1/2 cup chopped fresh mint. Garnish with chopped peanuts and serve.

Alongside, add packaged SALAD GREENS and SESAME BREAD STICKS. Enjoy PEARS for dessert.

Shopping List

cellophane noodles, snow peas, white vinegar, sugar, fresh ginger, coarse salt, deli roast beef, cucumber, fresh mint, peanuts, packaged salad greens, sesame bread sticks, pears.

Saturday: Easy Entertaining

Invite friends for PARMA-STYLE FLOUNDER. In a small bowl, mix 1/2 teaspoon dried rosemary, 1/4 teaspoon coarse salt and 1/4 teaspoon pepper. Brush one side of 4 (6-ounce) flounder fillets with olive oil; sprinkle each with spice mixture. Wrap a slice of prosciutto around center of each fillet; set aside. In an 8-by-11-inch baking dish, arrange 8 tomato slices in a single layer; drizzle with another teaspoon oil. Microwave on high (100% power) 1 minute. Place flounder in a single layer on tomatoes; cover with waxed paper. Microwave on high 3 minutes or until opaque throughout. Remove from microwave; let stand 2 minutes, covered.

Serve with ROASTED RED POTATOES, steamed sliced ZUCCHINI, an ARUGULA SALAD and SOURDOUGH BREAD. For dessert, RASPBERRY SORBET and BUTTER COOKIES are company fare.

Shopping List

dried rosemary, coarse salt, pepper, flounder fillets, olive oil, prosciutto, tomatoes, red potatoes to roast, zucchini, arugula, sourdough bread, raspberry sorbet, butter cookies.

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health

7 Day Menu Planner for May 08, 2022

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

Sunday: Family

Celebrate family day and enjoy SPICED PORK WITH BLACK-EYED PEA SALSA. Serve it with steamed CABBAGE, a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. For dessert, top APPLE CRISP with VANILLA ICE CREAM.

Plan

Save enough ice cream for Monday.

Shopping List

olive oil, pork tenderloin, chili powder, cumin, coarse salt, black pepper, canned reduced-sodium black-eyed peas, seedless cucumber, green onions, jalapeno pepper, cilantro, lime, cabbage, lettuce, whole-grain rolls, apple crisp, vanilla ice cream.

SPICED PORK WITH BLACK-EYED PEA SALSA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 25 minutes; standing time: 5 minutes

  • 4 teaspoons olive oil, divided
  • 1 (1 1/4-pound) pork tenderloin
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon coarse salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1 (15-ounce) can reduced-sodium black-eyed peas, rinsed
  • 1/2 small seedless cucumber, cut into 1/4-inch pieces
  • 3 green onions, chopped
  • 1 jalapeno pepper, seeded and minced
  • 1/2 cup chopped fresh cilantro leaves
  • 2 tablespoons fresh lime juice

Heat oven to 400 degrees. Heat 2 teaspoons oil in a large ovenproof skillet on medium-high. Season the pork with the chili powder, cumin, 1/4 teaspoon salt and 1/4 teaspoon pepper. Cook 6 to 8 minutes, turning until browned on all sides. Transfer the skillet to the oven; roast 12 to 15 minutes or until the internal temperature reaches 150 degrees. Remove from oven to cutting board and tent with foil; let stand 5 minutes before slicing. Meanwhile, in a large bowl, combine the peas, cucumber, onions, jalapeno, cilantro, lime juice, remaining 2 teaspoons oil, 1/4 teaspoon salt and 1/4 teaspoon black pepper. Serve salsa with pork.

Per serving: 299 calories, 35 grams protein, 8 grams fat (24% calories from fat), 1.6 grams saturated fat, 20 grams carbohydrate, 92 milligrams cholesterol, 509 milligrams sodium, 5 grams fiber.

Monday: Express

For a fast meal, serve ROAST BEEF WRAPS WITH HORSERADISH SLAW. For 2 wraps: In a medium bowl, combine 1/4 cup reduced-fat sour cream and 1 tablespoon prepared horseradish. Fold in 1 cup coleslaw mix. Top each of two (10-inch) whole-grain flour tortillas with 1 cup baby spinach, 2 ounces deli sliced roast beef, 1 slice 50% light cheddar cheese and half the slaw. Roll tightly, folding the sides. Slice on the diagonal and serve.

Add BAKED CHIPS and GRAPE TOMATOES to the plate. Enjoy leftover ICE CREAM for dessert.

Shopping List

reduced-fat sour cream, prepared horseradish, coleslaw mix, whole-grain flour tortillas, baby spinach, deli sliced roast beef, 50% light cheddar cheese, baked chips, grape tomatoes.

Tuesday: Meatless

Forget meat tonight for GRILLED CHEESE-AND-TOMATO PANINIS. On Italian bread, spread a little pesto; top with tomato slices and part-skim mozzarella cheese slices. Coat outside of bread with cooking spray; brown in a skillet, pressing sandwiches with a spatula until cheese melts.

Serve with vegetarian SPLIT PEA SOUP. Make the meal extra-special and add your own DEVILED EGGS. For dessert, try PLUMS.

Shopping List

Italian bread, pesto, tomatoes, part-skim mozzarella, cooking spray, vegetarian split pea soup, ingredients for your deviled eggs, plums.

Wednesday: Kids

Serve the kids SWEET-AND-SOUR MEATBALLS tonight. Heat beef gravy (from can or jar) with seedless red raspberry jam to taste. Add refrigerated meatballs; heat through. Stir in some reduced-fat sour cream and chopped fresh parsley.

Serve over EGG NOODLES. Add GREEN PEAS (from frozen) and SOFT ROLLS. For dessert, how about a big bowl of FRESH STRAWBERRIES?

Shopping List

can or jar beef gravy, seedless red raspberry jam, refrigerated meatballs, reduced-fat sour cream, fresh parsley, egg noodles, frozen green peas, soft rolls, fresh strawberries.

Thursday: Budget

You’ll save money and get a taste of merry old England with TOAD-IN-THE-HOLE. Serve it with CHICKEN NOODLE SOUP and SESAME BREAD STICKS. PEARS are an easy dessert.

Shopping List

flour, coarse salt, pepper, eggs, whole milk, butter, stone-ground mustard, cooking spray, sweet pork sausage links, maple syrup, chicken noodle soup, sesame bread sticks, pears.

TOAD-IN-THE-HOLE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 35 to 40 minutes

  • 1 cup flour
  • 1 teaspoon coarse salt
  • Freshly ground pepper
  • 4 eggs
  • 1 cup whole milk
  • 2 tablespoons butter, melted
  • 1 tablespoon stone-ground mustard, plus more for serving
  • 12 ounces sweet pork sausage links (about 12 links)
  • Warmed maple syrup to taste for serving

Heat oven to 400 degrees. In a medium bowl, whisk flour, salt and pepper. In a second medium bowl, whisk eggs, milk, melted butter and mustard until well combined and frothy. Slowly pour egg mixture into flour mixture and whisk until combined and smooth. Allow the batter to rest 30 minutes. Coat a 9-inch-square casserole dish with cooking spray. Arrange sausages in dish and bake in oven until partially cooked, about 15 minutes, turning halfway through. Remove casserole dish from oven. Pour or spoon batter into dish and return to oven. Bake about 20 to 25 minutes or until the batter turns light golden, puffs up and is crispy around the edges. Remove pudding from oven, cut into wedges and serve warm with syrup and more mustard on the side. (Adapted from "The Fresh Eggs Daily Cookbook," Lisa Steele, Harper Horizon.)

Per serving: 285 calories, 13 grams protein, 17 grams fat (53% calories from fat), 6.9 grams saturated fat, 20 grams carbohydrate, 155 milligrams cholesterol, 682 milligrams sodium, 1 gram fiber.

Friday: Heat and Eat

A dinner of rotisserie CHICKEN and deli MACARONI SALAD is almost ready. Serve with MIXED GREENS and WHOLE-GRAIN BREAD. Slice KIWIS for dessert.

Shopping List

rotisserie chicken, deli macaroni salad, mixed greens, whole-grain bread, kiwis.

Saturday: Easy Entertaining

Entertain your friends with CHICKEN PAPRIKA. Serve over EGG NOODLES. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Buy a CARROT CAKE for dessert.

Shopping List

boneless skinless chicken breasts or thighs, paprika, coarse salt, pepper, olive oil, onion, no-salt-added or regular fire-roasted diced tomatoes, half-and-half, fresh parsley, egg noodles, romaine, whole-grain rolls, carrot cake.

CHICKEN PAPRIKA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1 pound boneless skinless chicken breasts or thighs, cut into strips
  • 2 1/2 teaspoons paprika, divided
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1 (14.5-ounce) can no-salt-added or regular fire-roasted diced tomatoes, with liquid
  • 1/3 cup half-and-half
  • Chopped fresh parsley for garnish, if desired

Season the chicken with 1/2 teaspoon paprika and the salt and pepper. Heat oil in a large nonstick skillet on medium-high. Add chicken; cook 3 minutes per side or until browned. Remove chicken from skillet. Add onion to skillet; cook and stir 5 minutes or until softened. Stir in tomatoes and remaining paprika. Bring to a boil. Return chicken and accumulated liquid to skillet. Reduce heat to low; cover and simmer 8 to 10 minutes or until chicken is cooked through. Stir in half-and-half until blended. Sprinkle with parsley, if desired, and serve.

Per serving: 230 calories, 27 grams protein, 9 grams fat (35% calories from fat), 2.5 grams saturated fat, 10 grams carbohydrate, 90 milligrams cholesterol, 198 milligrams sodium, 2 grams fiber.

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health

7 Day Menu Planner for May 01, 2022

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

Sunday: Family

Mother will be so proud of you when you present her with BAKED EGGS WITH SPINACH: Heat oven to 350 degrees. Coat an 8-by-8-inch baking dish with cooking spray. In a medium bowl, combine 2 (10-ounce) packages frozen chopped spinach (squeezed dry) and 8 ounces less-fat cream cheese until thoroughly mixed. Spread evenly in dish. Using a serving spoon, make 6 indentations in spinach mixture. Break one egg into each indentation. In a small bowl, combine 1/4 cup freshly grated Parmesan and 1/2 cup panko crumbs. Sprinkle all over top, making sure to cover the eggs. Bake 20 to 25 minutes or until eggs are desired doneness. Serve each egg with spinach mixture. Round out the meal with CANADIAN BACON, fresh STRAWBERRIES and toasted whole-grain ENGLISH MUFFINS.

Tip

Mother will be so proud of you when you present her with BAKED EGGS WITH SPINACH: Heat oven to 350 degrees. Coat an 8-by-8-inch baking dish with cooking spray. In a medium bowl, combine 2 (10-ounce) packages frozen chopped spinach (squeezed dry) and 8 ounces less-fat cream cheese until thoroughly mixed. Spread evenly in dish. Using a serving spoon, make 6 indentations in spinach mixture. Break one egg into each indentation. In a small bowl, combine 1/4 cup freshly grated Parmesan and 1/2 cup panko crumbs. Sprinkle all over top, making sure to cover the eggs. Bake 20 to 25 minutes or until eggs are desired doneness. Serve each egg with spinach mixture. Round out the meal with CANADIAN BACON, fresh STRAWBERRIES and toasted whole-grain ENGLISH MUFFINS.

Shopping List

cooking spray, frozen chopped spinach, less-fat cream cheese, eggs, Parmesan cheese, panko crumbs, Canadian bacon, fresh strawberries, whole-grain English muffins.

Monday: Kids

Treat the kids to CRISPY CHICKEN BITES. Heat oven to 425 degrees. In a medium bowl, combine 1/3 cup low-fat buttermilk or other milk, 1/4 teaspoon coarse salt and 1/4 teaspoon pepper. Place 1 1/2 cups crushed unsweetened whole-grain cereal flakes in a separate shallow container. Cut 1 pound boneless skinless chicken breast into bite-size pieces and dip into milk mixture (drain off excess), then into cereal. Place chicken on foil-lined rimmed baking pan. Bake 10 to 12 minutes or until golden.

Serve with HONEY-MUSTARD dip. Add OVEN FRIES (from frozen), GREEN BEANS and CELERY STICKS. Have some CHUNKY APPLESAUCE for dessert.

Shopping List

low-fat buttermilk or other milk, coarse salt, pepper, unsweetened whole-grain cereal, boneless skinless chicken breasts, honey-mustard dip, frozen oven fries, green beans, celery sticks, chunky applesauce.

Tuesday: Budget

It’s budget-friendly and taste-friendly, so BRAISED STEAK WITH PEPPERS AND ONIONS was a hit at our house. Serve it over BROWN RICE. Add COLESLAW and WHOLE-GRAIN ROLLS to round out the meal. Fresh PINEAPPLE SPEARS are good for dessert.

Plan

Save enough beef and peppers for Thursday.

Shopping List

onion, red bell pepper, canned no-salt-added or regular fire-roasted diced tomatoes, chili powder, cinnamon, coarse salt, black pepper, top round or flank steak, fresh cilantro, brown rice, coleslaw, whole-grain rolls, fresh pineapple spears.

BRAISED STEAK WITH PEPPERS AND ONIONS

Servings: Makes 6 servings

Prep time: 15 minutes

Cook time: 7 to 8 hours on low

  • 1 onion, cut into 10 wedges
  • 1 red bell pepper, cut into 1/2-inch slices
  • 2 (14-ounce) cans no-salt-added or regular fire-roasted diced tomatoes, drained
  • 2 teaspoons chili powder
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 1 1/2 pounds top round or flank steak, cut into 6 pieces (see NOTE)
  • Chopped fresh cilantro for garnish

In a 5-quart or larger slow cooker, combine onion, bell pepper, tomatoes, chili powder, cinnamon, salt and black pepper; mix well. Nestle the beef among the vegetables and cover. Cook 7 to 8 hours on low. Remove beef and shred, if desired; return to slow cooker. Mix well. Sprinkle with cilantro as you serve.

NOTE: I used top round steak because it was less expensive.

Per serving: 184 calories, 27 grams protein, 3 grams fat (16% calories from fat), 1.2 grams saturated fat, 10 grams carbohydrate, 57 milligrams cholesterol, 268 milligrams sodium, 2 grams fiber.

Wednesday: Meatless

Skip meat for CHIPOTLE CHAYOTE TWICE-BAKED POTATOES. Serve with steamed CARROTS, a SPINACH SALAD and whole-grain FLOUR TORTILLAS. For dessert, fresh BLUEBERRIES are calling.

Shopping List

light butter-flavored spread, onion, canned reduced-sodium black beans, frozen corn, fresh chayote or zucchini, baking potatoes, plain yogurt, garlic powder, coarse salt, pepper, shredded reduced-fat Mexican blend cheese, chipotle or other salsa, avocado, carrots, fresh spinach, whole-grain flour tortillas, fresh blueberries.

CHIPOTLE CHAYOTE TWICE-BAKED POTATOES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 25 minutes, plus potatoes

  • 2 teaspoons light butter-flavored spread
  • 1 cup chopped onion
  • 1/4 cup canned reduced-sodium black beans, rinsed
  • 1/4 cup frozen corn
  • 1/4 cup chopped fresh chayote or zucchini
  • 4 (5- to 6-ounce) baking potatoes
  • 1/2 cup fat-free plain yogurt
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon coarse salt
  • Freshly ground pepper to taste
  • 1/2 cup shredded reduced-fat Mexican-blend cheese
  • 1/3 cup chipotle or other salsa
  • Sliced avocado for garnish

Heat oven to 425 degrees. Melt spread in a medium nonstick skillet. Add onion, beans, corn and chayote. Cook 10 minutes or until onion is softened. Meanwhile, pierce and microwave potatoes 6 minutes per pound on high (100% power). Remove from microwave, wrap in terry towel and let rest 3 minutes. Remove from towel; let cool slightly. Cut in half lengthwise; carefully scoop out potato pulp, leaving 1/4-inch shell. Mash potato pulp; stir in cooked vegetables, yogurt, garlic powder, salt, pepper, cheese and salsa. Place potato skins on rimmed baking sheet. Spoon potato mixture into shells. Bake 20 minutes or until lightly browned. Garnish with avocado and serve.

Per serving: 232 calories, 10 grams protein, 5 grams fat (18% calories from fat), 2.2 grams saturated fat, 39 grams carbohydrate, 9 milligrams cholesterol, 428 milligrams sodium, 4 grams fiber.

Thursday: Heat and Eat

There’s nothing shabby about STEAK TACOS for a quick meal. Shred the leftover beef and heat along with the peppers and sauce. Spoon into taco shells and top with shredded romaine, reduced-fat sour cream and chopped cilantro. Add reduced-sodium PINTO BEANS on the side. Make FLAN (from mix) for dessert.

Shopping List

taco shells, romaine, reduced-fat sour cream, fresh cilantro, reduced-sodium pinto beans, flan mix.

Friday: Express

PASTA WITH PESTO, TUNA AND ROASTED RED PEPPERS is almost ready! Toss any drained cooked pasta with some pesto, water-packed canned albacore tuna (drained and flaked) and some chopped roasted red peppers (from jar). Serve with freshly grated Parmesan, a MIXED GREEN SALAD and GARLIC BREAD. Try PLUMS for dessert.

Shopping List

any pasta, pesto, water-packed canned albacore tuna, jar roasted red peppers, Parmesan cheese, mixed greens, garlic bread, plums.

Saturday: Easy Entertaining

Entertain good friends with CREAMY PARMESAN SHRIMP. Add a BOSTON LETTUCE SALAD and a BAGUETTE. For dessert, buy a COCONUT CREAM PIE.

Shopping List

unsalted butter, shrimp, coarse salt, garlic, heavy cream, Parmesan cheese, pepper, parsley, Boston lettuce, baguette, coconut cream pie.

CREAMY PARMESAN SHRIMP

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 5 minutes

  • 2 tablespoons unsalted butter
  • 1 1/2 pounds shrimp, peeled and deveined
  • 1/2 teaspoon coarse salt, plus more to taste
  • 1 tablespoon minced garlic
  • 1/2 cup heavy cream
  • 1/2 cup grated Parmesan cheese
  • Pepper to taste
  • Chopped parsley for garnish

In a large skillet, melt butter on medium-high. Season shrimp with salt; add to skillet. Cook for 3 or 4 minutes or until shrimp are opaque. Transfer shrimp to a plate and cover. Add garlic to skillet. Cook 30 seconds. Add cream. Bring to a simmer. Cook about 1 minute. Add shrimp back to skillet. Stir in Parmesan and add salt and pepper to taste. Sprinkle with parsley and serve immediately. (Adapted from "Scrumptious," Christy Denney, Shadow Mountain Publishing.)

Per serving: 309 calories, 25 grams protein, 21 grams fat (62% calories from fat), 12.2 grams saturated fat, 4 grams carbohydrate, 254 milligrams cholesterol, 779 milligrams sodium, no fiber.

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