Advertisement

UExpress
Search
7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner

by Susan Nicholson
health

7 Day Menu Planner for June 26, 2022

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

Sunday: Family

For a special family day, prepare YUCATAN PORK TENDERLOIN WITH JICAMA, AVOCADO AND RED ONION SALAD. Serve it with BROWN RICE, STEAMED FRESH ASPARAGUS and WHOLE-GRAIN ROLLS. Enjoy CHOCOLATE LAYER CAKE and STRAWBERRIES for dessert.

Advertisement

Plan

Save enough cake for Monday.

Shopping List

garlic, ancho chile powder, dried oregano, cumin, coarse salt, pepper, grapefruit, pork tenderloins, jicama, Hass avocados, red onion, lime, brown rice, fresh asparagus, whole-grain rolls, chocolate layer cake, strawberries.

YUCATAN PORK TENDERLOIN WITH JICAMA, AVOCADO AND RED ONION SALAD

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 20 to 25 minutes; standing time: 5 minutes

  • 2 tablespoons minced garlic
  • 2 tablespoons ancho chile powder
  • 1 tablespoon dried oregano
  • 1 1/2 teaspoons cumin
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon ground black pepper
  • 1/2 cup fresh grapefruit juice, divided
  • 2 (1- to 1 1/4-pound) pork tenderloins
  • 1 small jicama (about 1 1/4 pounds), peeled and cut into match-stick pieces (4 inches by 1/4 inch)
  • 2 ripe Hass avocados, peeled and cut into thin slices
  • 1/2 small red onion, thinly sliced
  • 2 tablespoons fresh lime juice

Heat oven to 425 degrees. In a small bowl, combine the garlic, chile powder, oregano, cumin, salt and pepper. Add enough grapefruit juice (about 1/4 cup) to make a paste. Rub the paste all over the pork; set on rack in small roasting pan. Roast 20 to 25 minutes or until internal temperature reaches 150 degrees. Transfer to a cutting board; tent with foil and let stand covered 5 minutes. Meanwhile, combine jicama, avocados and onion in a medium bowl. Drizzle with lime juice and the remaining grapefruit juice. Slice pork and serve with salad.

Per serving: 276 calories, 27 grams protein, 13 grams fat (41% calories from fat), 2.9 grams saturated fat, 15 grams carbohydrate, 75 milligrams cholesterol, 238 milligrams sodium, 8 grams fiber.

Monday: Family

Let’s celebrate our independence with ALL-AMERICAN BURGERS. In a large bowl, mix together 1 1/2 pounds lean ground beef, 1 tablespoon lower-sodium Worcestershire sauce, 1/2 teaspoon garlic powder, 1/4 teaspoon coarse salt, 1/2 teaspoon Italian seasoning and 1/4 teaspoon pepper. Shape into 6 patties; grill 5 or 6 minutes, turning once. Top with any cheese and serve on whole-grain buns along with your favorite trimmings, such as tomatoes, lettuce, red onion, ketchup, mustard and low-fat mayo.

Add RED POTATOES WITH WALNUT MINT PESTO on the side. Top leftover CAKE with VANILLA ICE CREAM for a bang-up dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

lean ground beef, lower-sodium Worcestershire sauce, garlic powder, coarse salt, Italian seasoning, pepper, any cheese, whole-grain buns, tomatoes, lettuce, red onion, ketchup, mustard, low-fat mayo, red potatoes, frozen green peas, fresh parsley, fresh mint, Parmesan cheese, walnuts, garlic, extra-virgin olive oil, vanilla ice cream.

RED POTATOES WITH WALNUT MINT PESTO

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 12 minutes

  • 2 1/2 pounds red potatoes, cut into bite-size pieces
  • 2 cups frozen green peas, divided and thawed
  • 2 cups chopped fresh parsley
  • 1 cup chopped fresh mint leaves
  • 1/4 cup shredded Parmesan cheese
  • 1/2 cup chopped walnuts
  • 1 clove garlic
  • 3 tablespoons extra-virgin olive oil
  • 1/4 teaspoon coarse salt

Cover potatoes with cold water in medium pot by 1 inch; boil for about 12 minutes. After potatoes have cooked, add 1 cup of peas to pan and then immediately drain. While potatoes cook, in a food processor, combine the parsley, mint, cheese, walnuts and garlic; pulse until roughly chopped (about 10 times). Scrape sides of processor, add remaining cup of peas and pulse until roughly chopped. Scrape down sides. Turn on processor and drizzle in oil and add salt. Immediately turn off processor so pesto remains slightly chunky. Place potatoes and peas in serving bowl, then add the pesto and toss gently to coat. Serve at room temperature. (Recipe compliments of California Walnuts.)

Per serving: 249 calories, 8 grams protein, 11 grams fat (38% calories from fat), 1.7 grams saturated fat, 32 grams carbohydrate, 2 milligrams cholesterol, 162 milligrams sodium, 6 grams fiber.

Tuesday: Budget

Here’s another delicious version of CHICKEN CHILI: Heat 2 tablespoons canola oil on medium in a Dutch oven. Add 1 chopped large onion; cook 5 minutes, stirring, until softened. Add 2 tablespoons cumin, 2 teaspoons dried oregano and 3 minced medium cloves garlic and cook 1 minute. Stir in 2 to 3 cups cooked chopped chicken and 1 (4-ounce) can drained diced green chilies. Add 4 cups unsalted chicken broth, 1 (15-ounce) can rinsed reduced-sodium white beans. Bring to a simmer. Reduce heat to low and cook, partially covered, 20 minutes to blend flavors. Meanwhile, mash another can of rinsed white beans with fork or potato masher. Spoon into Dutch oven along with 1 cup frozen corn (thawed); cook 5 more minutes to heat through.

Serve it with a LETTUCE WEDGE and CORNBREAD (from mix). Add a slice of CANTALOUPE for dessert.

Plan

Save enough chili for Wednesday.

Shopping List

canola oil, onion, cumin, dried oregano, garlic, cooked chicken, canned diced chilies, unsalted chicken broth, canned reduced-sodium white beans, frozen corn, lettuce, cornbread mix, cantaloupe.

Wednesday: Heat and Eat

Use your microwave and top BAKED POTATOES with leftover CHILI for a quick meal. Serve with a SPINACH SALAD. Add PLUMS for dessert.

Shopping List

potatoes to bake, fresh spinach, plums.

Thursday: Meatless

WHITE PIZZA WITH TOMATO AND BASIL makes a summery no-meat meal. Heat broiler to high. Place baking sheet in oven; heat 10 minutes. Meanwhile, place 1 (10-ounce) Italian-cheese-flavored thin pizza crust on another baking sheet sprinkled with some cornmeal. Lightly coat crust with cooking spray. Spread 3 tablespoons refrigerated basil pesto over crust, leaving a 1-inch border; sprinkle 1/2 cup shredded fresh mozzarella cheese over pesto. Dollop 1/2 cup part-skim ricotta by teaspoonfuls, evenly, over mozzarella. Slide crust onto preheated baking sheet. Broil 5 inches from heat 5 minutes or until cheese begins to melt. Remove from oven; top evenly with 4 sliced Roma tomatoes, 1/4 teaspoon black pepper and 1/4 cup fresh basil leaves. Sprinkle with crushed red pepper if desired. Cut into 8 slices.

Serve with MIXED GREENS. Scoop some leftover ICE CREAM for dessert.

Shopping List

Italian-cheese-flavored thin pizza crust, cornmeal, cooking spray, refrigerated basil pesto, shredded fresh mozzarella cheese, part-skim ricotta, Roma tomatoes, black pepper, fresh basil, crushed red pepper, mixed greens.

Friday: Kids

Tell the kids they are having MUFFIN HEADS for dinner and watch them smile. Top toasted whole-grain English muffin halves with a thin layer of spaghetti sauce and slices of 50% reduced-fat cheddar cheese; broil until cheese is melted. Top with a silly vegetable face using halved red pepper rings (mouth), baby corn (nose), sliced black olives (eyes) and julienne carrots (hair).

Continue the fun with APPLE PIE IN A BOWL for dessert: In a small bowl, spoon alternating layers of chunky applesauce, vanilla low-fat yogurt and crumbled gingersnaps; dust with cinnamon.

Shopping List

whole-grain English muffins, spaghetti sauce, 50% reduced-fat cheddar cheese, red bell peppers, baby corn, black olives, carrots, chunky applesauce, vanilla low-fat yogurt, gingersnaps, cinnamon.

Saturday: Easy Entertaining

Your guests will enjoy CREAMY PEPPERED CHICKEN AND MUSHROOMS. Serve with POPPY SEED NOODLES (see TIP), a BOSTON LETTUCE SALAD and WHOLE-GRAIN ROLLS. For dessert, pair CHOCOLATE WAFER COOKIES with PEACH SORBET.

Tip

Your guests will enjoy CREAMY PEPPERED CHICKEN AND MUSHROOMS. Serve with POPPY SEED NOODLES (see TIP), a BOSTON LETTUCE SALAD and WHOLE-GRAIN ROLLS. For dessert, pair CHOCOLATE WAFER COOKIES with PEACH SORBET.

Shopping List

olive oil, boneless skinless chicken breasts, onion, cremini mushrooms, Worcestershire ground black pepper blend, garlic powder, coarse salt, Italian seasoning, heavy cream, packaged baby spinach, bacon, noodles, poppy seeds, Boston lettuce, whole-grain rolls, chocolate wafer cookies, peach sorbet.

CREAMY PEPPERED CHICKEN AND MUSHROOMS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 2 tablespoons olive oil
  • 1 pound boneless skinless chicken breasts, cut into thin strips
  • 1 cup thinly sliced onion
  • 1 (8-ounce) packaged sliced cremini mushrooms
  • 1 1/2 teaspoons Worcestershire ground black pepper blend, divided
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon Italian seasoning
  • 1/2 cup heavy cream
  • 1 (5- or 6-ounce) package baby spinach
  • Crumbled bacon for garnish

Heat oil in a large nonstick skillet on medium high. Add chicken, onion and mushrooms. Sprinkle with 1 teaspoon of pepper blend, garlic powder, salt and Italian seasoning. Cook and stir 5 to 7 minutes or until chicken is lightly browned. Stir in cream and remaining pepper blend; bring to a boil. Reduce heat to low; simmer 3 minutes or until chicken is cooked through and sauce is slightly thickened. Meanwhile, microwave spinach, covered, 30 seconds on high or until wilted. Place spinach on platter; spoon chicken over spinach and garnish with bacon.

Per serving: 333 calories, 30 grams protein, 21 grams fat (56% calories from fat), 8.6 grams saturated fat, 8 grams carbohydrate, 117 milligrams cholesterol, 212 milligrams sodium, 2 grams fiber.

Advertisement

Advertisement

health

7 Day Menu Planner for June 19, 2022

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

Sunday: Family

Prepare a ROAST CHICKEN and serve it with GRAVY for a special family meal. Add MASHED SWEET POTATOES, BRUSSELS SPROUTS garnished with crumbled cooked bacon and DINNER ROLLS. For dessert, COCONUT MACAROONS and ORANGE SHERBET are a perfect combination.

Plan

Save enough chicken for Wednesday and enough sherbet for Friday.

Shopping List

chicken to roast, gravy, sweet potatoes to mash, Brussels sprouts, bacon, dinner rolls, coconut macaroons, orange sherbet.

Monday: Budget

BACON AND BEET HASH is a perfect low-cost dinner. Serve the savory dish with a LETTUCE WEDGE. Enjoy BLUEBERRIES for dessert.

Shopping List

fresh medium beets, red onion, extra-virgin olive oil, fresh rosemary sprigs, cinnamon, coarse salt, freshly ground pepper, bacon, lean ground beef, shredded 50% light cheddar cheese, eggs, green onions, lettuce, blueberries.

BACON AND BEET HASH

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: about 35 minutes

  • 4 fresh medium beets, cut into 1/2-inch cubes
  • 1 red onion, cut into 1-inch pieces
  • 1 tablespoon extra-virgin olive oil
  • 4 fresh rosemary sprigs, plus more for garnish
  • 1 teaspoon cinnamon
  • Coarse salt to taste
  • Freshly ground pepper to taste
  • 8 slices bacon, cut into 1-inch pieces
  • 1 pound lean ground beef
  • 1 cup shredded 50% light cheddar cheese
  • 8 eggs
  • 1/2 cup sliced green onions

Heat oven to 450 degrees. Toss beets and onions in a rimmed baking sheet with oil. Arrange in a single layer. Lay rosemary on top, then sprinkle with cinnamon, salt and pepper. Roast 15 to 20 minutes or until soft enough to pierce with a fork. Remove from oven; discard rosemary. Meanwhile, cook bacon in a large oven-safe skillet on medium, 3 to 4 minutes or until crispy and browned. Drain on plate lined with paper towels. In the same skillet, cook beef 6 minutes or until no longer pink; drain fat. Season beef with salt and pepper. Add roasted vegetables and cooked bacon to skillet and toss to combine. Sprinkle top of hash with cheese. Using a large spoon, make 8 indentions in mixture and carefully crack an egg into each, making sure not to break yolk. Season eggs with salt and pepper; bake about 8 minutes or until whites are set but yolks are runny. Remove from oven; spoon hash onto plates. Garnish with onions and rosemary sprigs. (Adapted from "Fresh Eggs Daily Cookbook," Lisa Steele, Harper Horizon.)

Per serving: 354 calories, 35 grams protein, 20 grams fat (50% calories from fat), 7.4 grams saturated fat, 10 grams carbohydrate, 311 milligrams cholesterol, 495 milligrams sodium, 3 grams fiber.

Tuesday: Meatless

CANNELLINI BEANS WITH SAUTEED FENNEL AND BLISTERED TOMATOES is a delicious no-meat dish. Serve with CHEESE SOUP. Add CRUSTY BREAD on the side. How about MANGO CHUNKS for dessert?

Shopping List

extra-virgin olive oil, grape tomatoes, coarse salt, black pepper, fresh fennel, garlic, crushed red pepper, canned reduced-sodium cannellini beans, fresh basil, Parmigiano-Reggiano cheese, cheese soup, crusty bread, mangoes.

CANNELLINI BEANS WITH SAUTEED FENNEL AND BLISTERED TOMATOES

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 30 minutes

  • 3 tablespoons extra-virgin olive oil, divided
  • 1 pint grape tomatoes
  • 1 teaspoon coarse salt, divided
  • Freshly ground black pepper
  • 1 (1 1/2-pound) bulb fennel
  • 1 clove garlic, grated
  • Pinch crushed red pepper
  • 2 (19-ounce) cans reduced-sodium cannellini beans, rinsed
  • 4 tablespoons chopped fresh basil, divided
  • 1/3 cup freshly grated Parmigiano-Reggiano cheese, divided

Heat a medium skillet on medium-high until hot. Add 1 tablespoon oil. Add tomatoes and cook, shaking the pan, 5 minutes or until tomatoes are blistered and beginning to brown. Add 1/2 teaspoon salt and a generous grinding of pepper; set aside. Meanwhile, cut a thin slice from base of fennel. Remove any blemishes. Remove dark green stalks, but reserve enough leafy fronds to make 1/4 cup chopped. Cut the bulb and white part of stalks into 1/4-inch slices, then into 1/4-inch pieces to make about 3 cups. Heat remaining 2 tablespoons oil in a large skillet until hot. Add fennel, chopped fennel fronds, garlic, crushed red pepper and remaining salt. Cook, stirring constantly, on medium for 5 minutes. Cover and cook on low 15 minutes or until fennel is very soft. Add the beans, blistered tomatoes, 2 tablespoons basil and more black pepper. Cook 5 minutes, gently folding to combine, on medium-low heat or until heated through. Add 1/4 cup of the grated cheese. Spoon into serving dish. Top with remaining basil and cheese; serve.

Per serving: 269 calories, 10 grams protein, 9 grams fat (30% calories from fat), 1.7 grams saturated fat, 38 grams carbohydrate, 4 milligrams cholesterol, 808 milligrams sodium, 11 grams fiber.

Wednesday: Heat and Eat

RED BEANS AND RICE keeps the food budget in line. In a 4-quart or larger slow cooker, combine 1 pound red kidney beans (rinsed and picked over), 1/2 pound andouille smoked chicken sausage (thinly sliced), 3 chopped celery ribs, 1 chopped green bell pepper, 1 chopped medium onion, 3 minced cloves garlic, 1 tablespoon Creole seasoning and 7 cups hot water. Cover and cook on high 7 hours or until beans are tender. Spoon over BROWN RICE and garnish with sliced green onions.

Serve with a (leftover) CHICKEN SANDWICH on whole-grain bread and COLESLAW. For dessert, BANANA PUDDING (from mix) made with 1% milk will taste good.

Shopping List

dried red kidney beans, andouille smoked chicken sausage, celery, green bell pepper, onion, garlic, Creole seasoning, brown rice, green onions, whole-grain bread, coleslaw, banana pudding mix, 1% milk.

Thursday: Express

This is a good time of year for a SUMMER SALAD PLATTER. Arrange pickled beets, marinated vegetables and deli potato-and-chicken salad on a platter lined with lettuce. Serve with WHOLE-GRAIN BREAD. Juicy PEACHES are a delicious summertime dessert.

Shopping List

pickled beets, marinated vegetables, deli potato-and-chicken salad, lettuce, whole-grain bread, fresh peaches.

Friday: Kids

Treat the kids (and the adults!) with these TURKEY BURGERS. In a medium bowl, combine 1 1/3 pound ground turkey, 2 chopped green onions, 2 tablespoons white wine and herb chicken marinade, 1/2 teaspoon garlic powder and 1 teaspoon pepper. Divide into 5 (4-inch) patties. Heat a cast-iron skillet on medium-high. Cook patties 5 to 7 minutes per side or until no longer pink in the center. Serve on whole-grain buns with sliced tomatoes, sliced avocados, lettuce and low-fat mayonnaise. Add OVEN FRIES (from frozen) and steamed CARROTS. Scoop leftover SHERBET for dessert.

Shopping List

ground turkey, green onions, white wine and herb chicken marinade, garlic powder, pepper, whole-grain buns, tomatoes, avocados, lettuce, low-fat mayonnaise, frozen oven fries, carrots.

Saturday: Easy Entertaining

Invite friends for SHRIMP PICCATA served over BROWN RICE. Add SUGAR SNAP PEAS, a RED-TIPPED LETTUCE SALAD and SOURDOUGH BREAD.

Easy and elegant, TROPICAL CREPES are an impressive dessert: Combine 3 cups cut-up or sliced assorted fresh fruit (such as mangoes, papayas, kiwis or peaches) with 2 tablespoons apricot or peach preserves and 2 tablespoons orange brandy or almond liqueur. Let stand 30 minutes to several hours. To assemble, spread 1/4 cup of fruit mixture on each of 4 or 5 ready-to-eat crepes; roll. Drizzle chocolate sauce over the crepes; serve immediately.

Tip

Invite friends for SHRIMP PICCATA served over BROWN RICE. Add SUGAR SNAP PEAS, a RED-TIPPED LETTUCE SALAD and SOURDOUGH BREAD.

Easy and elegant, TROPICAL CREPES are an impressive dessert: Combine 3 cups cut-up or sliced assorted fresh fruit (such as mangoes, papayas, kiwis or peaches) with 2 tablespoons apricot or peach preserves and 2 tablespoons orange brandy or almond liqueur. Let stand 30 minutes to several hours. To assemble, spread 1/4 cup of fruit mixture on each of 4 or 5 ready-to-eat crepes; roll. Drizzle chocolate sauce over the crepes; serve immediately.

Shopping List

flour, no-salt-added lemon-pepper blend, medium or large shrimp (tails on), olive oil, garlic, dry white wine, unsalted chicken broth, lemon, capers, butter, parsley, brown rice, sugar snap peas, red-tipped lettuce, sourdough bread, assorted fresh fruit (such as mangoes, papayas, kiwis or peaches), apricot or peach preserves, orange brandy or almond liqueur, ready-to-eat crepes, chocolate sauce.

SHRIMP PICCATA

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 5 minutes

  • 3 tablespoons flour
  • 1 teaspoon no-salt-added lemon-pepper blend
  • 1 pound medium or large shrimp (tails on), cleaned and deveined
  • 1 tablespoon olive oil
  • 2 cloves minced garlic
  • 1/2 cup dry white wine
  • 1/2 cup unsalted chicken broth
  • 3 tablespoons lemon juice
  • 2 tablespoons capers
  • 2 tablespoons butter
  • 1 tablespoon chopped parsley

Combine flour and pepper blend in a shallow dish. Toss shrimp in mixture until coated. Heat oil in a large nonstick skillet on medium. Add shrimp and cook 2 or 3 minutes; turn and cook 1 more minute. Remove shrimp to a plate. Add garlic to skillet and cook 30 seconds. Stir in wine, broth, lemon juice and capers. Bring to a simmer. Add shrimp and cook 1 minute or until heated through. Remove from heat; whisk in butter and stir in parsley. Serve immediately.

Per serving: 226 calories, 24 grams protein, 10 grams fat (38% calories from fat), 4.3 grams saturated fat, 6 grams carbohydrate, 198 milligrams cholesterol, 420 milligrams sodium, no fiber.

Advertisement

health

7 Day Menu Planner for June 12, 2022

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

Sunday: Family

Celebrate Dad's Day with FLANK STEAK WITH PEPPERS. In a small bowl, combine 1/2 cup Italian dressing, 1/4 cup fresh lime juice, 1 tablespoon honey and 1 1/2 teaspoons ground cumin. Place 1 (1 1/2-pound) flank steak in a large resealable plastic bag. Pour 1/3 cup marinade over steak; turn to coat. Marinate in refrigerator 6 hours to overnight; refrigerate remaining marinade separately.

When ready to cook, remove steak and discard its marinade. Brush 3 quartered yellow or green bell peppers with separately refrigerated marinade. Grill steak 17 to 21 minutes for medium-rare to medium doneness. Grill peppers 12 to 15 minutes, turning occasionally. Brush steak and peppers occasionally with marinade; do not brush during last 5 minutes. Remove steak from grill; let stand 5 minutes; carve across grain into thin slices and serve with peppers.

Add your ROASTED POTATOES AND CARROTS, a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Buy BROWNIES for dessert and serve them with fresh STRAWBERRIES. Don’t forget to give Dad a big hug.

Plan

Marinate the steak the day before. Save enough brownies for Tuesday.

Shopping List

Italian dressing, limes, honey, cumin, flank steak, yellow or green bell peppers, potatoes and carrots to roast, romaine, whole-grain rolls, brownies, fresh strawberries.

Monday: Meatless

No-meat PINEAPPLE AND BLACK BEAN ENCHILADAS could win a prize for their flavor. Serve the enchiladas with a SHREDDED LETTUCE SALAD and sliced AVOCADO. Sliced KIWIS are a light dessert.

Plan

Prepare enchiladas the day before and refrigerate; add 10 minutes to baking time. Save enough enchiladas for Tuesday.

Shopping List

cooking spray, canola oil, onion, red bell pepper, canned pineapple tidbits in juice, canned reduced-sodium black beans, canned chopped green chiles, coarse salt, fresh cilantro, shredded 50% light cheddar cheese, mild enchilada sauce, whole-grain flour tortillas, reduced-fat sour cream, fresh cilantro, lettuce, avocado, kiwis.

PINEAPPLE AND BLACK BEAN ENCHILADAS

Servings: makes 8 enchiladas

Prep time: 25 minutes

Cook time: 35 to 45 minutes

  • 2 teaspoons canola oil
  • 1 large onion, chopped
  • 1 medium red bell pepper, chopped
  • 1 (20-ounce) can pineapple tidbits in juice, drained, reserving 1/3 cup juice
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 (4.5-ounce) can chopped green chiles
  • 1 teaspoon coarse salt
  • 1/2 cup chopped fresh cilantro, plus 8 teaspoons for garnish
  • 3 cups (12 ounces) shredded 50% light cheddar cheese, divided
  • 10 ounces mild enchilada sauce
  • 8 (8- or 9-inch) whole-grain flour tortillas
  • 1/2 cup reduced-fat sour cream

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a large nonstick skillet, heat oil on medium. Add onion and bell pepper; cook 4 to 6 minutes or until softened. Stir in pineapple, beans, green chiles and salt. Cook and stir until thoroughly heated. Remove skillet from heat. Stir in 1/2 cup cilantro and 2 cups of the cheese. Spread 1 tablespoon enchilada sauce onto each tortilla. Spoon about 3/4 cup vegetable mixture over sauce on each. Roll; place seam side down in baking dish. In small bowl, mix reserved pineapple juice and remaining enchilada sauce; pour over entire surface of enchiladas. Sprinkle with remaining 1 cup cheese. Cover tightly with nonstick foil; bake 25 to 30 minutes. Remove foil; bake 5 to 10 more minutes or until cheese is melted and sauce is bubbly. Top each enchilada with 1 tablespoon sour cream and 1 teaspoon cilantro. Serve immediately.

Per enchilada: 368 calories, 20 grams protein, 11 grams fat (25% calories from fat), 5.8 grams saturated fat, 52 grams carbohydrate, 30 milligrams cholesterol, 1,198 milligrams sodium, 8 grams fiber.

Tuesday: Heat and Eat

Dinner is almost ready! Just heat the leftover ENCHILADAS and serve with deli CARROT SALAD. Leftover BROWNIES are good for dessert.

Plan

Save enough carrot salad for Friday. If time permits, prepare Wednesday's stuffed peppers the day before and refrigerate. Increase baking time by 10 minutes.

Shopping List

deli carrot salad.

Wednesday: Budget

PICADILLO-STUFFED PEPPERS are good with red, green or yellow bell peppers; let your budget decide. Serve them with BUTTERED EGG NOODLES, a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. Pop a few GRAPES into your mouth for dessert.

Shopping List

red, green or yellow bell peppers, jar mushroom-and-olive pasta sauce, lean ground beef, zucchini, onions, garlic, cinnamon, cumin, coarse salt, black pepper, raisins, sliced green olives with pimentos, cider vinegar, butter, egg noodles, mixed greens, whole-grain rolls, grapes.

PICADILLO STUFFED PEPPERS

Servings: makes 6 peppers

Prep time: 20 minutes

Cook time: about 40 minutes

  • 6 medium red, green or yellow bell peppers
  • 1/2 cup water
  • 1 (25-ounce) jar mushroom-and-olive pasta sauce, divided
  • 1 pound lean ground beef
  • 2 small zucchini (12 ounces total), diced
  • 1/2 cup chopped onion
  • 2 teaspoons minced garlic
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon cumin
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon black pepper
  • 1/3 cup raisins
  • 1/3 cup sliced green olives with pimentos
  • 1 tablespoon cider vinegar

Heat oven to 400 degrees. Cut off the top fourth of stem end of bell peppers; remove seeds. Stand peppers and tops in baking dish. Add water, cover, and microwave on high (100% power) 5 to 7 minutes or until peppers are softened. Stir 1 1/2 cups pasta sauce into water in dish. Meanwhile, cook beef, zucchini and onions in a large nonstick skillet on medium-high for 7 minutes or until beef is no longer pink and vegetables are almost tender. Stir in garlic, cinnamon, cumin, salt and black pepper; cook 1 minute or until fragrant. Remove from heat; stir in raisins, olives, vinegar and remaining sauce. Spoon mixture into peppers; replace tops. Coat peppers with cooking spray. Bake, uncovered, 30 minutes or until sauce bubbles and pepper tops are lightly charred.

Per serving: 287 calories, 19 grams protein, 10 grams fat (32% calories from fat), 2.9 grams saturated fat, 30 grams carbohydrate, 43 milligrams cholesterol, 778 milligrams sodium, 6 grams fiber.

Thursday: Express

Why let the kids have all the fun? How about ADULT PIZZA for a change? Heat oven to 375 degrees. Place a pre-baked 12-inch whole-grain thin pizza crust on a baking sheet. Bake 5 minutes or until hot and crisp. Spread crust with 1/2 cup whipped cream cheese, 4 ounces thinly sliced smoked salmon (cut into strips), 1 cup diced ripe tomato, 1/3 cup diced red onion, 2 tablespoons rinsed capers and 2 tablespoons chopped fresh parsley. Season to taste with pepper.

Slice and serve with a SPINACH SALAD. Enjoy PEARS for dessert.

Shopping List

pre-baked 12-inch whole-grain thin pizza crust, whipped cream cheese, smoked salmon, tomatoes, red onions, capers, fresh parsley, pepper, fresh spinach, pears.

Friday: Kids

Make it CHILI DOG night for the kids. In a whole-grain hot dog bun, top cooked lowest-sodium, lowest-fat hot dogs with hot canned vegetarian chili and shredded 50% light cheddar cheese. Serve with leftover CARROT SALAD. For dessert, top FRESH BLUEBERRIES with light WHIPPED CREAM.

Shopping List

whole-grain hot dog buns, lowest-sodium, lowest-fat hot dogs, canned vegetarian chili, shredded 50% light cheddar cheese, fresh blueberries, light whipped cream.

Saturday: Easy Entertaining

Try something new tonight and invite guests for PORK STIR-FRY WITH ASPARAGUS AND MINT. Serve it over JASMINE RICE. Add steamed BABY BOK CHOY and SESAME BREAD STICKS on the side.

Make THAI TAPIOCA PUDDING for dessert: Place 1/2 cup small pearl tapioca in a strainer and rinse under cold running water for 15 to 20 seconds. Meanwhile, bring 1 1/2 cups water to a boil; stir in tapioca. Reduce heat to medium and cook about 10 to 12 minutes or until tapioca becomes translucent. Stir frequently to prevent sticking. Stir in 1 (14-ounce) can light coconut milk, 1/3 cup sugar and 1/8 teaspoon coarse salt. Simmer 5 to 7 minutes, stirring frequently, until pudding becomes slightly thickened. Let cool 20 minutes. Serve warm or cold, topped with slices of mango.

Shopping List

canola oil, roasted red chile paste, fish sauce or soy sauce, sugar, onion, fresh asparagus, pork loin or thin pork chops, red bell pepper, fresh mint, jasmine rice, baby bok choy, sesame bread sticks, small pearl tapioca, light coconut milk, coarse salt, mangoes.

PORK STIR-FRY WITH ASPARAGUS AND MINT

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: less than 15 minutes

  • 1 tablespoon canola oil
  • 2 tablespoons roasted red chile paste (see Note)
  • 2 tablespoons fish sauce or soy sauce
  • 2 teaspoons sugar
  • 1 medium onion, cut into 1/4-inch slices
  • 3 cups asparagus, cut into 1-inch pieces
  • 3/4 pound pork (pork loin or thin pork chops), cut into strips 1/4 inch thick by 1 1/2 inches long
  • 1 medium red bell pepper, cut into 1/4-inch-wide strips
  • 1/3 cup coarsely chopped fresh mint leaves

Heat oil in a wok or skillet on medium-high. Add chile paste, fish sauce (or soy sauce) and sugar; stir well to combine. Cook 1 minute. Add onion and asparagus; stir-fry 3 minutes. Cover and cook 3 to 5 more minutes or until vegetables are tender. Remove cover; add pork and bell pepper. Stir-fry 3 to 4 minutes or until pork is cooked through. Add the mint, toss to combine and serve.

Note: Look for roasted red chile paste and fish sauce in the ethnic section of your supermarket.

Per serving: 183 calories, 18 grams protein, 8 grams fat (36% calories from fat), 1.4 grams saturated fat, 12 grams carbohydrate, 43 milligrams cholesterol, 796 milligrams sodium, 4 grams fiber.

Advertisement

Next up: More trusted advice from...

Advertisement