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7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner

by Susan Nicholson
health

7 Day Menu Planner for July 10, 2022

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

Sunday: Family

For a special family meal, serve GRILLED FLAT IRON STEAK. Combine 2 teaspoons fresh thyme, 2 teaspoons minced garlic and 1/2 teaspoon pepper; press evenly onto 1 beef flat iron steak (about 1 pound). Place steak on grill over medium, ash-covered coals. Grill, covered, 10 to 14 minutes (or 12 to 16 minutes over medium heat on preheated gas grill) for medium-rare to medium doneness, turning occasionally. Carve steak across the grain into thin slices; season with salt and pepper to taste. Sprinkle with 2 tablespoons shredded Parmesan cheese; serve.

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Add BLACK BEAN SALAD, MIXED GREENS and WHOLE-GRAIN ROLLS. For a delicious (and pretty) dessert, PEACH SHORTCAKE is perfect, using pound cake, fresh peaches and light whipped cream. Garnish each shortcake with a fresh mint leaf if desired.

Plan

Prepare one extra steak and save enough black bean salad for Monday.

Shopping List

fresh thyme, garlic, pepper, flat iron steak, salt, Parmesan, fresh corn, limes, olive oil, red wine vinegar, salt, canned reduced-sodium black beans, tomatoes, jalapeno peppers, red onion, avocado, fresh cilantro, mixed greens, whole-grain rolls, pound cake, fresh peaches, light whipped cream, fresh mint if desired.

BLACK BEAN SALAD

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: 5 minutes

  • 3 ears fresh corn
  • 3 to 4 tablespoons fresh lime juice
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon freshly ground pepper
  • 2 (15-ounce) cans reduced-sodium black beans, rinsed
  • 2 large tomatoes, seeded and chopped
  • 3 jalapeno peppers, seeded and chopped
  • 1 small red onion, chopped
  • 1 ripe avocado, seeded and chopped
  • 1/4 cup loosely packed cilantro leaves

Cook corn in boiling water 5 minutes; cool and cut kernels from cobs. Whisk together lime juice, oil, vinegar, salt and pepper in a large bowl. Add corn, beans and remaining ingredients; toss to coat. Cover and chill until ready to serve.

Per serving: 184 calories, 7 grams protein, 8 grams fat (33% calories from fat), 1.1 grams saturated fat, 28 grams carbohydrate, no cholesterol, 311 milligrams sodium, 9 grams fiber.

Monday: Heat and Eat

Top BAKED POATOES (split) with leftover black bean salad mixed with chopped leftover steak. Add TOMATO BASIL SOUP and SESAME BREAD STICKS. Fresh BLUEBERRIES are your dessert.

Shopping List

potatoes to bake, tomato basil soup, sesame bread sticks, fresh blueberries.

Tuesday: Budget

The food budget is secure with CHICKEN PITAS WITH TZATZIKI. Serve with CARROT STICKS. Enjoy APRICOTS for dessert.

Shopping List

olive oil, boneless skinless chicken thighs, cayenne pepper, coarse salt, black pepper, fat-free Greek yogurt, cucumber, fresh mint, garlic, flatbread or pocketless pitas, romaine, cherry tomatoes, carrots, apricots.

CHICKEN PITAS WITH TZATZIKI

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 1 tablespoon olive oil
  • 1 pound well-trimmed boneless skinless chicken thighs
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 1 cup fat-free Greek yogurt
  • 1 small cucumber, seeded and grated
  • 3 tablespoons chopped fresh mint
  • 1/4 teaspoon minced garlic
  • 4 pieces flatbread or pocketless pitas, warmed
  • 1 small head Romaine, leaves torn if large
  • 8 cherry tomatoes, quartered

Heat oil in large nonstick skillet on medium-high. Season chicken with cayenne pepper, salt and black pepper. Cook 5 or 6 minutes per side. Cut into bite-size pieces. Meanwhile, in a medium bowl, mix together yogurt, cucumber, mint and garlic. Top each piece of flatbread with Romaine, chicken and tomatoes and sauce.

Per serving: 351 calories, 34 grams protein, 10 grams fat (25% calories from fat), 2 grams saturated fat, 33 grams carbohydrate, 107 milligrams cholesterol, 493 milligrams sodium, 7 grams fiber.

Wednesday: Express

Make SEAFOOD SALAD SANDWICHES on toasted WHOLE-WHEAT ENGLISH MUFFINS, topped with LETTUCE. Serve with BEAN SOUP and CRACKERS. Slice a WATERMELON for dessert.

Shopping List

seafood salad, whole-wheat English muffins, lettuce, bean soup, crackers, watermelon.

Thursday: Meatless

Try delicious GRILLED MOZZARELLA AND PECORINO WITH TOMATO AND BASIL SANDWICHES for a no-meat meal. Coat 8 thin slices of Italian bread with a thin coat of butter. Put 4 slices, coated side down, on a cutting board. Top with some grated mozzarella, grated pecorino cheese, sliced fresh basil leaves, tomato slices and lemon zest. Put the other 4 bread slices (coated side up) on top. In a large nonstick pan on medium heat, cook each side of each sandwich until lightly browned. Press down slightly on sandwiches after turning. Cut in half and serve with a SPINACH SALAD. Cool off with STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

Italian bread, butter, mozzarella, pecorino cheese, fresh basil, tomatoes, lemon, fresh spinach, strawberry ice cream.

Friday: Kids

Bring on ALMOND BUTTER, BANANA AND STRAWBERRY SANDWICHES ON WHOLE-GRAIN TOAST for kids' night. Spread toast with almond butter and slices of banana and strawberries. Serve with CELERY STICKS. Make instant VANILLA PUDDING with 1% milk for dessert.

Shopping List

almond butter, bananas, strawberries, whole-grain bread, celery, instant vanilla pudding mix, 1% milk.

Saturday: Easy Entertaining

Invite some special friends for TAGINE OF SALMON WITH LEMON AND CAPERS. Serve with COUSCOUS, ASPARAGUS, a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. For dessert, pair COCONUT CAKE with leftover STRAWBERRY ICE CREAM.

Shopping List

flatleaf parsley, cilantro, garlic, extra-virgin olive oil, coarse salt, black pepper, lemons, spicy or regular paprika, cayenne pepper, cumin seeds, salmon fillet, onion, fennel, celery, plum tomatoes, capers, couscous, asparagus, Bibb lettuce, whole-grain rolls, coconut cake.

TAGINE OF SALMON WITH LEMON AND CAPERS

Servings: makes 10 servings

Prep time: 25 minutes; marinating time: 1 to 2 hours

Cook time: 25 minutes; cooling time: 5 minutes

  • For the herb mixture:
  • 1 cup coarsely chopped flatleaf parsley
  • 1/2 cup coarsely chopped cilantro
  • 2 tablespoons minced garlic
  • 1/4 cup extra-virgin olive oil
  • 1/2 teaspoon coarse salt
  • 1 1/2 teaspoons coarsely ground black pepper
  • Juice of 2 lemons
  • 1 1/2 tablespoons spicy or regular paprika
  • 1/8 teaspoon cayenne pepper
  • 1 teaspoon cumin seeds, freshly ground
  • 2 1/2 pounds salmon fillet
  • For the vegetables:
  • 1 onion, thinly sliced
  • 8 ounces fennel, thinly sliced
  • 4 ribs celery, thinly sliced
  • 2 pounds plum tomatoes, seeded and coarsely chopped
  • 2 tablespoons minced garlic
  • 1/3 cup capers, rinsed
  • Coarse salt to taste
  • Freshly ground black pepper to taste
  • 1/4 cup extra-virgin olive oil

Combine all herb mixture ingredients. Rub mixture on all sides of salmon. Marinate in refrigerator for 1 to 2 hours. For vegetable bed: Combine vegetables; toss, season with salt and pepper and toss again. Place vegetable mixture in oven-safe casserole dish. Drizzle with olive oil. Heat oven to 425 degrees. Remove salmon from refrigerator until oven is heated. Place salmon on top of vegetables. Cover; bake 25 minutes or until salmon is cooked through. Cool 5 minutes. Serve salmon with vegetables and resulting broth.

Per serving: 289 calories, 26 grams protein, 16 grams fat (50% calories from fat), 2.5 grams saturated fat, 10 grams carbohydrate, 53 milligrams cholesterol, 345 milligrams sodium, 3 grams fiber.

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health

7 Day Menu Planner for July 03, 2022

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

Sunday: Family

For a simple meal on family day, bake a TURKEY BREAST and serve it with this BAKED CORN: Heat oven to 350 degrees. In a large bowl, combine 1 (15-ounce) can creamed corn, 3/4 cup 1% milk, 1 lightly beaten egg, 3 tablespoons melted butter, 1 tablespoon white sugar and 1 tablespoon flour. Mix well; transfer to a 2-quart casserole coated with cooking spray. Bake 1 hour or until a wooden pick inserted in center comes out clean.

Add BROCCOLI with a squeeze of lemon juice, MIXED GREENS and WHOLE-GRAIN BREAD.

Enjoy this easy CAKE for dessert: Make a one-layer yellow or white cake (from mix) as directed in a 9-by-13-inch baking dish coated with cooking spray. For the topping: In a small bowl, combine 1/2 cup shredded sweetened coconut, 1/2 cup firmly packed light brown sugar, 1/2 cup quick or old-fashioned oats (uncooked), 3 tablespoons milk and 2 tablespoons melted butter. Spread mixture evenly over hot cake. Broil about 4 inches from heat for 1 to 2 minutes or until topping is bubbly. Cool completely on a rack before serving.

Plan

Save enough turkey and cake for Monday.

Shopping List

turkey breast, creamed corn, 1% milk, eggs, butter, white sugar, flour, cooking spray, broccoli, lemon, mixed greens, whole-grain bread, yellow or white cake mix, shredded sweetened coconut, light brown sugar, quick or old-fashioned oats.

Monday: Heat and Eat

Slice the leftover TURKEY, top with GRAVY and serve with BAKED SWEET POTATOES, STEAMED ZUCCHINI and CORNBREAD (from mix). Cut some leftover CAKE for dessert.

Plan

Bake extra sweet potatoes for Tuesday.

Shopping List

gravy, sweet potatoes to bake, zucchini, cornbread mix.

Tuesday: Kids

The kids will go for SWEET AND JUICY DRUMSTICKS: Heat oven to 350 degrees. Combine 2 tablespoons lemon juice, 1/3 cup orange marmalade, 1/3 cup barbecue sauce and 2 tablespoons Worcestershire sauce; mix well. Place 8 skinless chicken drumsticks in a 9-by-13-inch baking dish lined with foil. Sprinkle with coarse salt and pepper to taste. Pour sauce over chicken; bake 1 hour, basting occasionally. Increase temperature to 400 degrees; bake 15 more minutes.

Serve with BAKED SWEET POTATO WEDGES (using leftover potatoes), PETITE GREEN PEAS (from frozen), CELERY STICKS and SOFT ROLLS. Enjoy PEACHES for dessert.

Shopping List

lemon, orange marmalade, barbecue sauce, Worcestershire sauce, skinless drumsticks, coarse salt, pepper, frozen petite green peas, celery, soft rolls, peaches.

Wednesday: Meatless

We couldn’t get enough of BAKED RISOTTO WITH SPINACH AND PEAS. Serve it with a RED-TIPPED LETTUCE SALAD WITH SLICED EGGS and GARLIC BREAD. Sliced MANGOES are dessert.

Shopping List

butter, shallot, coarse salt, pepper, dry white wine, unsalted vegetable broth, Arborio rice, frozen petite green peas, fresh baby spinach, Parmesan cheese, red-tipped lettuce, eggs, garlic bread, mangoes.

BAKED RISOTTO WITH SPINACH AND PEAS

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: 25 to 35 minutes

  • 2 tablespoons butter
  • 1 shallot, chopped
  • 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon pepper, divided
  • 1/2 cup dry white wine
  • 3 cups unsalted vegetable broth
  • 1 cup Arborio rice
  • 1 cup frozen petite green peas, thawed
  • 4 ounces fresh baby spinach, roughly chopped (about 2 cups)
  • 1/4 cup freshly grated Parmesan cheese, plus more for garnish

Heat oven to 425 degrees. In an oven-safe Dutch oven, heat butter on medium-high. Add shallot, 1/4 teaspoon salt and 1/8 teaspoon pepper; cook, stirring often, 3 to 5 minutes or until softened. Add wine and cook, stirring, 2 to 3 minutes or until almost evaporated. Add broth and rice; bring to boil. Cover; place in oven. Bake 20 to 25 minutes or until rice is tender and creamy. Add peas, spinach, Parmesan, remaining salt and remaining pepper; stir to combine. If too thick, stir in up to 1/4 cup hot water. Sprinkle with more Parmesan before serving.

Per serving: 196 calories, 5 grams protein, 5 grams fat (23% calories from fat), 3 grams saturated fat, 29 grams carbohydrate, 13 milligrams cholesterol, 303 milligrams sodium, 2 grams fiber.

Thursday: Express

Make dinner quick with CORNED BEEF-WICH WITH HORSERADISH SLAW. Layer thinly sliced corned beef on dark rye or pumpernickel bread and top with a mixture of packaged coleslaw mix, thin red bell pepper strips and vinaigrette accented with prepared horseradish. Close sandwich and slice on the diagonal. Serve with BAKED CHIPS and DILL PICKLES. How about NECTARINES for dessert?

Shopping List

corned beef, dark rye or pumpernickel bread, packaged coleslaw mix, red bell pepper, vinaigrette, prepared horseradish, baked chips, dill pickles, nectarines.

Friday: Budget

Economical QUESADILLA PIE hits the spot. Serve with SLICED AVOCADOS and TOMATOES on LETTUCE. Add CHERRIES for dessert.

Shopping List

chicken breast, chunky salsa, low-fat sour cream, whole-grain tortillas, shredded 50% reduced-fat sharp cheddar cheese, fresh baby spinach, avocados, tomatoes, lettuce, cherries.

QUESADILLA PIE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 25 minutes

  • 2 to 2 1/2 cups cooked chopped chicken breast
  • 1 1/2 cups chunky salsa, divided
  • 1/4 cup low-fat sour cream
  • 3 (7 1/2-inch) whole-grain tortillas
  • 1 1/4 cups shredded 50% reduced-fat sharp cheddar cheese
  • 1 cup fresh baby spinach

In a large bowl, combine chicken, 1/2 cup salsa and the sour cream. Spread 1/2 cup salsa in a 9-inch deep-dish pie plate. Press 1 tortilla into pie plate; top with half the chicken mixture. Sprinkle with 1/2 cup cheese and half the spinach. Repeat, reserving 1/4 cup cheese. Top with final tortilla; spread with remaining 1/2 cup salsa and sprinkle with reserved cheese. Cover with foil; bake 25 minutes or until cheese melts. To serve, slice into wedges.

Per serving: 249 calories, 25 grams protein, 8 grams fat (30% calories from fat), 3.9 grams saturated fat, 18 grams carbohydrate, 56 milligrams cholesterol, 618 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Serve friends SKILLET SALMON WITH CITRUS SALSA. Alongside, add COUSCOUS PILAF: Heat 2 teaspoons olive oil in a large nonstick skillet on medium heat. Add 1/2 cup finely chopped red onion and 1/2 cup finely chopped bell pepper; cook 5 to 7 minutes or until softened. Meanwhile, bring 1 cup unsalted chicken broth to a boil in a medium saucepan; gradually stir in 1 cup whole-wheat couscous. Remove from heat; cover and let stand 5 minutes. Fluff with fork. Stir in onion mixture, 1/4 teaspoon coarse salt and 1/8 teaspoon black pepper. Transfer to a serving bowl; garnish with 2 tablespoons toasted walnuts and serve.

Add GREEN BEANS and a BAGUETTE. Buy FRUIT TARTS for dessert.

Shopping List

red or other grapefruits, red onions, fresh jalapeno, cilantro, lime, sugar, olive oil, coarse salt, smoked paprika, ancho chili powder or chili powder, garlic powder, wild or other salmon fillets, olive oil, bell pepper, unsalted chicken broth, whole-wheat couscous, black pepper, walnuts, green beans, baguette, fruit tarts.

SKILLET SALMON WITH CITRUS SALSA

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: less than 15 minutes

  • For the salsa:
  • 2 red or other grapefruits, sectioned and chopped (2 cups)
  • 2 tablespoons minced red onion
  • 1 fresh jalapeno, seeded and minced with membranes removed (1 tablespoon)
  • 2 tablespoons chopped cilantro leaves
  • 1 tablespoon fresh lime juice
  • 2 teaspoons sugar
  • 1 teaspoon olive oil
  • 1/4 teaspoon coarse salt
  • For the salmon:
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ancho chili powder or chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon coarse salt
  • 4 wild or other salmon fillets (about 1 1/4 pounds total)
  • 1 tablespoon olive oil

Salsa: In a bowl, combine all salsa ingredients.

Salmon: In a small bowl, combine paprika, chili powder, garlic powder and salt. Season tops of salmon with mixture. In large nonstick skillet, heat oil on medium-high. Cook salmon, seasoned side down, 3 minutes or until lightly browned. Turn; cook until opaque and desired doneness, about 10 to 12 minutes, depending on thickness. (Adapted from SwirlsOfFlavor.com.)

Per serving: 279 calories, 31 grams protein, 11 grams fat (36% calories from fat), 1.8 grams saturated fat, 14 grams carbohydrate, 66 milligrams cholesterol, 480 milligrams sodium, 2 grams fiber.

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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.

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.

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