health

7 Day Menu Planner for December 31, 2023

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

Sunday: Family

Make the day special and serve ROAST PORK LOIN WITH PINE NUT STUFFING. Serve the juicy pork roast with aromatic BASMATI RICE. Add a RED-TIPPED LETTUCE SALAD and NAAN. Slice ANGEL FOOD CAKE for dessert and top it with a dab of STRAWBERRY ICE CREAM.

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Plan

Save enough pork, rice and cake for Monday. Save enough ice cream for Tuesday.

Shopping List

canola oil, onion, frozen chopped spinach, bread (for crumbs), canned diced pears, pine nuts, coarse salt, dried sage, pepper, dried thyme, boneless pork loin roast, basmati rice, red-tipped lettuce, naan, angel food cake, strawberry ice cream.

ROASTED PORK LOIN WITH PINE NUT STUFFING

Servings: makes 15 servings

Prep time: 25 minutes

Cook time: about 2 hours (20 minutes per pound); standing time: 10 minutes

  • 1 teaspoon canola oil
  • 1/4 cup finely chopped onion
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
  • 3/4 cup soft breadcrumbs
  • 1 (15-ounce) can diced pears, drained
  • 1/2 cup toasted pine nuts
  • 1/4 teaspoon coarse salt, plus more to taste
  • 1/2 teaspoon dried sage
  • 1/4 teaspoon freshly ground pepper
  • 1/4 teaspoon dried thyme
  • 1 (4-pound) well-trimmed boneless pork loin roast

Heat oven to 325 degrees. In a large nonstick skillet, heat oil on medium. Add onion and cook 3 to 5 minutes or until softened. Remove from heat; stir in spinach, breadcrumbs, pears, pine nuts, 1/4 teaspoon salt, sage, pepper and thyme. Set aside. Cut a pocket lengthwise in roast to 1/2 inch of ends and uncut side. Spoon stuffing into pocket; tie securely with heavy string. Season with additional salt and pepper to taste. Place on rack in large roasting pan. Bake 2 hours or until internal temperature reaches 145 degrees. Remove from oven; cover and let stand 10 minutes before slicing.

Per serving: 224 calories, 26 grams protein, 11 grams fat (43% calories from fat), 3.3 grams saturated fat, 6 grams carbohydrate, 68 milligrams cholesterol, 107 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Slice and warm the leftover PORK. Toss cooked tiny GREEN PEAS (from frozen) with warmed leftover RICE and stir in chopped fresh mint. Add WHOLE-GRAIN ROLLS. Spoon PEACHES over leftover CAKE for dessert.

Shopping List

frozen tiny green peas, fresh mint, whole-grain rolls, peaches.

Tuesday: Express

Start with a few ingredients and end with CHICKEN-TABBOULEH TOSS. You'll need 2 cups chopped cooked chicken (from a rotisserie chicken or other cooked chicken) and 2 cups tabbouleh from the deli. Toss them both with a sunflower ranch salad kit using half the salad dressing. Serve with CRUSTY ROLLS. Scoop leftover ICE CREAM for dessert.

Tip

Start with a few ingredients and end with CHICKEN-TABBOULEH TOSS. You'll need 2 cups chopped cooked chicken (from a rotisserie chicken or other cooked chicken) and 2 cups tabbouleh from the deli. Toss them both with a sunflower ranch salad kit using half the salad dressing. Serve with CRUSTY ROLLS. Scoop leftover ICE CREAM for dessert.

Shopping List

cooked chicken, deli tabbouleh, sunflower ranch salad kit, crusty rolls.

Wednesday: Budget

For an easy budget meal, ITALIAN WHITE BEANS WITH CHICKEN has a good flavor. In a large nonstick skillet, heat 1 tablespoon olive oil on medium. Add 1 tablespoon chopped fresh basil and 1 clove minced garlic. Cook 2 minutes, stirring frequently. Add 2 cups shredded rotisserie chicken, 1/2 cup drained chopped sun-dried tomatoes (oil-packed), 1/4 cup sliced black olives and 2 (15-ounce) cans rinsed reduced-sodium white beans. Cook, stirring frequently, until hot.

Serve with MIXED GREENS and GARLIC BREAD. FRESH PEARS are dessert.

Tip

For an easy budget meal, ITALIAN WHITE BEANS WITH CHICKEN has a good flavor. In a large nonstick skillet, heat 1 tablespoon olive oil on medium. Add 1 tablespoon chopped fresh basil and 1 clove minced garlic. Cook 2 minutes, stirring frequently. Add 2 cups shredded rotisserie chicken, 1/2 cup drained chopped sun-dried tomatoes (oil-packed), 1/4 cup sliced black olives and 2 (15-ounce) cans rinsed reduced-sodium white beans. Cook, stirring frequently, until hot.

Serve with MIXED GREENS and GARLIC BREAD. FRESH PEARS are dessert.

Shopping List

olive oil, fresh basil, garlic, rotisserie chicken, oil-packed sun-dried tomatoes, sliced black olives, canned reduced-sodium white beans, mixed greens, garlic bread, fresh pears.

Thursday: Meatless

You don't need meat to fill up when you have MOM'S LENTILS. Serve with MIXED GREENS and SOURDOUGH BREAD. PLUMS are a simple dessert.

Shopping List

extra-virgin olive oil, carrots, shallot, bok choy, garlic, green or French lentils, unsalted vegetable stock (if desired), cumin, coarse salt, pepper, white rice, eggs, mixed greens, sourdough bread, plums.

MOM’S LENTILS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 30 minutes

  • 2 tablespoons extra-virgin olive oil
  • 3 carrots, diced
  • 1 shallot, minced
  • 1 head bok choy, chopped
  • 2 cloves garlic, minced
  • 1 cup green or French lentils, washed and drained
  • 2 to 3 cups unsalted vegetable stock (or water)
  • 1/2 teaspoon cumin
  • Coarse salt and freshly ground black pepper to taste
  • 3 cups cooked white rice, hot
  • 4 eggs, cooked sunny side up

Heat oil in medium pot over medium heat. Add carrots, shallot, bok choy and garlic; cook 8 minutes or until aromatic. Add lentils and enough stock to fully cover the lentils. Add the cumin and season with salt and pepper. Bring to a boil; reduce heat to medium-low. Simmer, covered, 20 minutes or until lentils are soft. Divide rice among plates, spoon lentils over rice and top with an egg on each plate. (Adapted from "Cooking Smarter," Jeremy Scheck, Harvest Publishing.)

Per serving: 508 calories, 24 grams protein, 13 grams fat (22% calories from fat), 2.7 grams saturated fat, 75 grams carbohydrate, 186 milligrams cholesterol, 287 milligrams sodium, 8 grams fiber.

Friday: Kids

HAM AND CHEESE MELT will satisfy kids and adults, too. Spread one side of 8 slices multigrain bread with 1/2 teaspoon softened butter. Place 4 slices bread, buttered side down, on griddle. On top of each, layer 1 thin slice Provolone cheese, 1 well-drained pineapple ring and 1 thin slice ham. Add second slices of bread, buttered side up. Cook over medium heat 3 to 4 minutes per side or until bread is toasted and cheese is melted.

Serve with OVEN FRIES (from frozen). Dip APPLE SLICES in vanilla yogurt for dessert.

Shopping List

multigrain bread, butter, Provolone cheese, pineapple rings, sliced ham, frozen oven fries, apples, vanilla yogurt.

Saturday: Easy Entertaining

Invite guests for simple and delicious SEARED SHRIMP WITH PEAS AND YELLOW RICE. Serve with a ROMAINE SALAD and a BAGUETTE. BREAD PUDDING is dessert.

Shopping List

canola oil, medium shelled and deveined shrimp, butter, yellow rice mix, frozen green peas, green onion, lemons, romaine, baguette, bread pudding.

SEARED SHRIMP WITH PEAS AND YELLOW RICE

Servings: makes 4 servings

Prep time: 15 minutes

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

  • 1 to 2 tablespoons canola oil
  • 1 pound medium shrimp, shelled and deveined
  • 2 1/2 cups water
  • 2 tablespoons butter
  • 1 (12-ounce) package yellow rice mix
  • 3/4 cup frozen green peas, thawed
  • 1/4 cup sliced green onion
  • 1 tablespoon lemon juice
  • Lemon slices for garnish

Heat half of canola oil in a large nonstick skillet on medium-high. Add 1/3 of the shrimp; cook 2 minutes or until browned on both sides. Remove shrimp; keep warm. Repeat with remaining shrimp and oil as needed. Add water and butter to same skillet; bring to a boil. Stir in rice mix; return to a boil. Reduce heat to low; cover and simmer 25 minutes or until rice is tender. Stir in shrimp, peas, onion and lemon juice until well mixed. Cover; remove from heat. Let stand 5 minutes before serving. Garnish with lemon slices.

Per serving: 477 calories, 29 grams protein, 10 grams fat (18% calories from fat), 4 grams saturated fat, 70 grams carbohydrate, 174 milligrams cholesterol, 1,306 milligrams sodium, 2 grams fiber.

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7 Day Menu Planner for December 24, 2023

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

Sunday: Easy Entertaining

Tuck the children in early and invite some friends for TENDERLOIN STEAKS WITH HORSERADISH CREAM. Serve with ROASTED NEW POTATOES, STEAMED GREEN BEANS and DINNER ROLLS. For dessert, CHOCOLATE CAKE and VANILLA ICE CREAM with SLICED STRAWBERRIES will ring in the New Year in style.

Shopping List

tenderloin steaks, garlic, dried thyme, pepper, coarse salt, sour cream, prepared horseradish, green onion, new potatoes, green beans, dinner rolls, chocolate cake, vanilla ice cream, strawberries.

TENDERLOIN STEAKS WITH HORSERADISH CREAM

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 12 to 16 minutes

  • 1 tablespoon minced garlic
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon cracked pepper
  • 4 beef tenderloin steaks, cut 1 inch thick (about 4 ounces each)
  • Coarse salt to taste
  • For the Horseradish Cream:
  • 1/4 cup sour cream
  • 1 tablespoon prepared horseradish
  • 1 tablespoon finely chopped green onion

Combine garlic, thyme and pepper; press evenly onto beef tenderloin steaks. Place steaks on grill over medium ash-covered coals. Grill, covered, 10 to 14 minutes (11 to 15 minutes over medium heat on preheated gas grill) for medium-rare to medium doneness, turning occasionally. Cook's Tip: To broil, place steaks on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 13 to 16 minutes for medium-rare to medium doneness, turning once.

Meanwhile, combine Horseradish Cream ingredients in small bowl; cover and refrigerate until ready to use. Season steaks with salt to taste; serve with Horseradish Cream.

Per serving: 181 calories, 23 grams protein, 9 grams fat (43% calories from fat), 4.2 grams saturated fat, 3 grams carbohydrate, 78 milligrams cholesterol, 82 milligrams sodium, no fiber.

Monday: Budget

Start the New Year in a traditional good-luck way by making HOPPIN' JOHN. Take no chances on your luck and add COLLARD GREENS and CORNBREAD (from mix). Top leftover ICE CREAM with leftover STRAWBERRIES for dessert.

Shopping List

olive oil, onion, celery, garlic, dried thyme, dried or canned reduced-sodium black-eyed peas, canned no-salt-added petite diced tomatoes, canned diced green chiles, unsalted chicken broth, coarse salt, pepper, vegetarian sausage or mild turkey sausage, brown rice, collard greens, cornbread mix.

HOPPIN’ JOHN

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 4 to 6 hours on low

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1 rib celery, chopped
  • 3 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 3 cups (cooked) dried or canned reduced-sodium black-eyed peas, rinsed
  • 1 (14 1/2-ounce) can no-salt-added petite diced tomatoes, drained
  • 1 (4-ounce) can diced green chiles, drained
  • 1 cup unsalted chicken broth
  • Coarse salt and freshly ground black pepper to taste
  • 8 ounces vegetarian sausage or mild turkey sausage
  • 3 cups cooked brown rice

In a large nonstick skillet on medium, heat oil. Add onion and celery and cook 5 minutes or until softened. Stir in garlic and thyme. Transfer to a 4-quart or larger slow cooker. Add peas, tomatoes, chiles, broth, and salt and pepper to taste. Cover and cook on low 4 to 6 hours. About 15 minutes before serving, heat a large nonstick skillet on medium. Crumble sausage and cook about 6 to 8 minutes or until no longer pink. Add to slow cooker along with cooked rice, stirring to combine. Serve.

Per serving: 341 calories, 18 grams protein, 5 grams fat (14% calories from fat), 0.9 gram saturated fat, 55 grams carbohydrate, no cholesterol, 405 milligrams sodium, 10 grams fiber.

Tuesday: Budget

It's time to save money to pay those holiday bills, and STUFFED MEATLOAF is a tasty way to economize. Serve the spinach-filled loaf with leftover POTATOES and GREEN BEANS, and add WHOLE-GRAIN ROLLS. Enjoy leftover CAKE for dessert.

Plan

Save enough meatloaf for Wednesday.

Shopping List

sun-dried tomatoes, frozen chopped spinach, onion, crumbled reduced-fat feta cheese, ground turkey breast or ground chicken, quick or old-fashioned oats, garlic powder, dried oregano, pepper, 1% milk, whole-grain rolls.

STUFFED MEATLOAF

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 35 to 40 minutes; standing time: 5 minutes

  • 1/4 cup sun-dried tomatoes (about 1 ounce)
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
  • 1/2 cup chopped onion
  • 1/4 cup crumbled reduced-fat feta cheese
  • 1 1/2 pounds ground turkey breast or ground chicken
  • 1 cup quick or old-fashioned oats
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 1/4 teaspoon pepper
  • 1/2 cup 1% milk

Heat oven to 400 degrees. Soften tomatoes according to package directions; set aside. In a medium nonstick skillet, cook spinach and onion on low 4 to 5 minutes or until onion is tender. Remove from heat; cool slightly. Stir in cheese and set aside. In a large bowl, combine turkey or chicken, oats, garlic powder, oregano, pepper, milk and reserved sun-dried tomatoes; mix lightly but thoroughly. Shape two-thirds of mixture into a 9-by-6-inch loaf on rack coated with cooking spray in a broiler pan lined with foil. Make a deep indentation down center of loaf, leaving about 1 1/2 inches around edges; fill with spinach mixture. Top with remaining meat mixture to encase spinach filling. Bake 30 to 35 minutes or until internal temperature reaches 165 degrees. Let stand 5 minutes and slice.

Per serving: 171 calories, 25 grams protein, 3 grams fat (13% calories from fat), 0.9 gram saturated fat, 12 grams carbohydrate, 60 milligrams cholesterol, 134 milligrams sodium, 3 grams fiber.

Wednesday: Heat and Eat

One of the best things about meatloaf is the MEATLOAF SANDWICHES that are sure to follow. Serve slices of the leftover loaf on focaccia bread topped with fresh watercress. Add BAKED VEGGIE CHIPS. For dessert, PLUMS are easy.

Shopping List

focaccia bread, watercress, baked veggie chips, plums.

Thursday: Meatless

Skip meat for delicious MUSHROOM FARFALLE WITH GOAT CHEESE: Cook 8 ounces farfalle according to directions. Meanwhile, heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 12 ounces sliced cremini mushrooms; cook about 5 minutes or until liquid is reduced. Add 1 tablespoon minced garlic and 2 tablespoons dry white wine; stir. Stir in 1/4 cup half-and-half and 1/2 teaspoon coarse salt. Add 1/2 cup unsalted vegetable broth (or more, if needed). Reduce heat to low; stir in cooked pasta. While pasta is still warm, stir in 2 tablespoons Parmesan cheese. Just before serving, add 4 cups chopped fresh spinach and 3 ounces crumbled goat cheese; stir to combine.

Serve with a ROMAINE SALAD and GARLIC BREAD. Slice KIWIS for dessert.

Shopping List

farfalle pasta, canola oil, cremini mushrooms, garlic, dry white wine, half-and-half, coarse salt, unsalted vegetable broth, Parmesan cheese, fresh spinach, goat cheese, romaine, garlic bread, kiwis.

Friday: Express

Drop by the deli and buy their SOUP OF THE DAY. Pair the soup with deli EGG SALAD mounded on packaged SALAD GREENS. Sprinkle the egg salad with chopped fresh dill if desired. Add salt-free whole-grain crackers. Fresh PINEAPPLE is an easy dessert.

Shopping List

deli soup of the day, deli egg salad, packaged salad greens, fresh dill if desired, salt-free whole-grain crackers, fresh pineapple.

Saturday: Family

Gather the family for GOLDEN CHICKEN WITH POTATOES AND MUSHROOMS: Heat oven to 400 degrees. Place 3 1/2 to 4 pounds bone-in chicken breasts and thighs in a roasting pan. Drizzle with 1 tablespoon olive oil. Season with coarse salt and pepper to taste. In a large bowl, combine 1 1/2 pounds red potatoes (cut into 1-inch pieces), 8 ounces quartered whole white mushrooms, chopped leaves from 3 fresh rosemary sprigs, 1 tablespoon olive oil, and coarse salt and pepper to taste. Scatter the potatoes and mushrooms around chicken. (If vegetables don't fit in a single layer, place some under the chicken.) Roast 45 minutes or until internal temperature reaches 165 degrees. Remove from oven; let stand 5 minutes and serve.

Alongside, add STEAMED FRESH BROCCOLI, a LETTUCE WEDGE and SOURDOUGH BREAD. BOSTON CREAM PIE is always a favorite dessert.

Shopping List

bone-in chicken breasts and thighs, olive oil, coarse salt, pepper, red potatoes, whole white mushrooms, fresh rosemary, fresh broccoli, lettuce, sourdough bread, Boston cream pie.

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7 Day Menu Planner for December 17, 2023

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

Sunday: Family

Gather the family for SLOW-COOKER ENCHILADA CHICKEN for a casual meal. Serve the chicken with extra CORN TORTILLAS and SLICED AVOCADOS. CHRISTMAS COOKIES make a timely dessert. Tuck the kids in early.

Plan

Save enough cookies for Monday and enough chicken for Tuesday.

Shopping List

boneless skinless chicken breasts, red enchilada sauce, canned no-salt-added tomatoes with green chiles, garlic powder, cumin, soft corn tortillas, shredded cheddar cheese, sliced black olives, reduced-fat sour cream, cilantro, avocados, Christmas cookies.

SLOW-COOKER ENCHILADA CHICKEN

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 6 1/2 hours on low, or 3 hours on high

  • 1 1/2 pounds boneless skinless chicken breasts, halved
  • 1 (28-ounce) can red enchilada sauce
  • 1 (10-ounce) can no-salt-added tomatoes with green chiles, with liquid
  • 1 teaspoon garlic powder
  • 1/2 teaspoon cumin
  • 9 soft corn tortillas (Flour tortillas do not work!)
  • 2 cups shredded cheddar cheese, divided
  • 1 (4-ounce) can sliced black olives, drained, divided
  • Reduced-fat sour cream and cilantro for garnish

Line a 4-quart or larger slow cooker with a slow-cooker liner. Arrange the chicken breasts in the bottom of the slow cooker. In a medium bowl, combine enchilada sauce, tomatoes with green chiles, garlic powder and cumin; pour over chicken. Cook on low 6 hours or high for 3 hours. Using a fork, shred the chicken. Cut the corn tortillas into strips; add strips to chicken mixture, stirring until well coated. Add 1/2 cup of cheese and half of the olives to the chicken mixture, stirring until combined. Using the back of a spoon, flatten the mixture. Top with the remaining cheese and the remaining olives. Cover and cook on low for an additional 30 minutes. Spoon into serving bowls; top with sour cream and chopped fresh cilantro.

Per serving: 327 calories, 29 grams protein, 16 grams fat (45% calories from fat), 6.1 grams saturated fat, 16 grams carbohydrate, 90 milligrams cholesterol, 726 milligrams sodium, 3 grams fiber.

Monday: Family

Start the big day with SOUTHWEST BRUNCH CASSEROLE. To round out the meal, add BROILED TOMATO HALVES to the plate: Heat broiler to 450 degrees. Cut 3 large tomatoes in half; place cut side up on shallow baking dish. Insert garlic slivers from 3 cloves into tomatoes. Sprinkle with 2 tablespoons chopped fresh rosemary leaves, coarse salt and freshly ground pepper. Broil about 3 inches from heat, 8 to 12 minutes or just until tomatoes release their juices and garlic begins to brown. Spoon pan juices over tomatoes just before serving. Finish the meal with a mixture of halved GRAPES and ORANGE SECTIONS along with leftover CHRISTMAS COOKIES.

Plan

Save some casserole for Tuesday.

Shopping List

canola oil, onion, red bell pepper, Italian bread, cooking spray, canned reduced-sodium black beans, shredded 50% light sharp cheddar cheese, shredded Monterey jack cheese, eggs, 2% milk, chili powder, dried oregano, cumin, coarse salt, tomatoes, garlic, fresh rosemary, pepper, grapes, orange sections.

SOUTHWEST BRUNCH CASSEROLE

Servings: makes 8 servings

Prep time: about 15 minutes; standing time: 10 minutes

Cook time: 40 to 50 minutes

  • 2 tablespoons canola oil
  • 1 medium onion, chopped
  • 1 small red bell pepper, chopped
  • 1 (8-ounce) loaf Italian bread, cut into 1-inch cubes (about 5 cups)
  • 1 (15-ounce) can reduced-sodium black beans (or 1 1/2 cups cooked), divided
  • 2 cups shredded 50% light sharp cheddar cheese, divided
  • 1 cup shredded Monterey jack cheese, divided
  • 6 eggs
  • 2 cups 2% milk
  • 1 tablespoon chili powder
  • 2 teaspoons dried oregano
  • 1 teaspoon cumin
  • 1/2 teaspoon coarse salt

Heat oven to 350 degrees. Heat oil in a large nonstick skillet on medium. Add onion and pepper; cook and stir 3 minutes or until softened. Spread half of the bread cubes in a 9-by-13-inch baking dish coated with cooking spray. Layer with half of each of the onion mixture, beans, cheddar cheese and Monterey jack cheese. Repeat layers. Beat eggs in medium bowl until foamy. Add milk, chili powder, oregano, cumin and salt; beat until blended. Pour evenly over top. Press bread cubes lightly into egg mixture until completely covered. Stand 10 minutes. Bake 40 to 50 minutes or until center is set and top is golden.

Per serving: 367 calories, 24 grams protein, 18 grams fat (43% calories from fat), 7.7 grams saturated fat, 31 grams carbohydrate, 172 milligrams cholesterol, 706 milligrams sodium, 5 grams fiber.

Tuesday: Heat and Eat

Heat the leftover SOUTHWEST BRUNCH CASSEROLE for an easy meal. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Enjoy STRAWBERRIES for dessert.

Shopping List

romaine, whole-grain rolls, strawberries.

Wednesday: Express

Make a quick meal of VEGETABLE CHOWDER tonight: In a 2- or 3-quart microwaveable dish, combine 1 tablespoon butter, 1/2 cup chopped onion, 1/2 cup chopped green bell pepper and 1 cup chopped carrots. Microwave on high (100% power) 5 minutes or until softened. Stir in 1 (10 3/4-ounce) can condensed cream of potato soup, 1 cup 2% milk and 1 (16-ounce) can cream-style corn. Cover and microwave on high 8 to 10 minutes or until hot. Let stand covered 2 minutes and serve.

Add GRILLED CHEESE SANDWICHES with SWEET PICKLES and CHERRY TOMATOES on the side. For dessert, try PEACHES.

Shopping List

butter, onion, green bell pepper, carrots, canned condensed cream of potato soup, 2% milk, canned cream-style corn, cheese and bread for sandwiches, sweet pickles, cherry tomatoes, peaches.

Thursday: Meatless

Black sesame seeds add color, texture and flavor to SESAME PEANUT NOODLE BOWL. Serve with SLICED CUCUMBERS and BREADSTICKS. APRICOTS are an easy dessert.

Shopping List

black sesame seeds, spaghetti, peanut butter, less-sodium soy sauce, white wine vinegar, light or dark sesame oil, brown sugar, ground ginger, crushed red pepper, shredded carrots, green onions, cucumbers, breadsticks, apricots.

SESAME PEANUT NOODLE BOWL

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 2 minutes, plus pasta

  • 1 tablespoon black sesame seeds
  • 8 ounces spaghetti
  • 1/4 cup peanut butter
  • 3 tablespoons less-sodium soy sauce
  • 3 tablespoons white wine vinegar
  • 2 tablespoons light or dark sesame oil
  • 1 tablespoon brown sugar
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon crushed red pepper
  • 1 cup coarsely shredded carrots
  • 2 tablespoons thinly sliced green onion tops (green part only)

Heat a small skillet on medium. Add sesame seeds; cook and stir about 2 minutes or until fragrant. Immediately pour out of hot pan to avoid over-toasting. Cook spaghetti according to directions. Meanwhile, mix peanut butter, soy sauce, vinegar, oil, brown sugar, ginger and red pepper in large bowl with wire whisk until smooth. Stir in carrots and sesame seeds. Drain spaghetti, reserving 1/4 cup cooking water. Add spaghetti and water to sesame seed mixture; toss to coat well. Sprinkle with green onion tops. Serve immediately.

Per serving: 418 calories, 12 grams protein, 17 grams fat (36% calories from fat), 2.6 grams saturated fat, 55 grams carbohydrate, no cholesterol, 387 milligrams sodium, 4 grams fiber.

Friday: Budget

It's time to save money with VEGGIE BURGERS (from frozen) with AVOCADO TOPPING. For the topping: In a small bowl, mash 1 ripe Hass avocado until creamy. Mix in 1/2 cup diced seeded cucumber, 1 tablespoon fresh lemon juice, 1 teaspoon chopped green onion and 1/4 teaspoon coarse salt.

Arrange a lettuce leaf on each of 4 whole-grain hamburger buns. Place a cooked burger on each leaf; top with sliced tomatoes, additional cucumber slices and the avocado mixture. Serve with OVEN FRIES (from frozen). Fresh PEARS are your dessert.

Shopping List

frozen veggie burgers, Hass avocado, cucumber, lemon, green onions, coarse salt, lettuce, whole-grain hamburger buns, tomatoes, frozen oven fries, fresh pears.

Saturday: Easy Entertaining

Any guest will like the mild flavor of BAKED FISH FILLETS: Heat oven to 450 degrees. Cover a baking sheet with nonstick foil. In a shallow dish, combine 1/2 cup cornflake crumbs or crushed baked corn chips, 2 tablespoons cornmeal, 2 teaspoons grated Parmesan cheese, 1/4 teaspoon coarse salt, 1/2 teaspoon black pepper and 1/8 teaspoon cayenne pepper. In another shallow dish, whisk together 2 egg whites until frothy. Dip 4 (6-ounce) fillets of tilapia, sole or flounder in egg white and then in crumb mixture to coat evenly all over. Place on baking sheet. Bake 8 to 10 minutes or until opaque throughout.

Serve with ROASTED RED POTATOES, ASPARAGUS, a MIXED GREEN SALAD and WHOLE-GRAIN BREAD. For dessert, CHOCOLATE MOUSSE (from mix) with LIGHT WHIPPED CREAM is always a favorite.

Shopping List

cornflakes or baked corn chips, cornmeal, Parmesan cheese, coarse salt, black pepper, cayenne pepper, eggs, tilapia, sole or flounder fillets, red potatoes, asparagus, mixed greens, whole-grain bread, chocolate mousse mix, light whipped cream.

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