health

7 Day Menu Planner for February 04, 2024

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

Sunday: Family

There’s hardly anything easier to prepare than a BAKED TURKEY BREAST. Serve it with your MACARONI AND CHEESE, stirring in a drained can of diced tomatoes with green chiles to perk up the flavor. Alongside, add a SPINACH SALAD and WHOLE-GRAIN ROLLS. For dessert, buy a BOSTON CREAM PIE.

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Plan

Save enough turkey and Boston cream pie for Monday.

Shopping List

turkey breast to bake, ingredients for macaroni and cheese, canned diced tomatoes with green chiles, fresh spinach, whole-grain rolls, Boston cream pie.

Monday: Heat and Eat

Use the leftover turkey for TURKEY MELTS: Place 4 slices toasted whole-grain bread on a baking sheet. Divide 8 teaspoons grainy mustard and spread on bread. Top each bread slice with 2 slices turkey; divide slices from 1 apple and 1 cup shredded cheddar cheese among sandwiches. Broil 6 inches from heat source until cheese melts. Serve with BROWN RICE and a ROMAINE SALAD. Slice the leftover BOSTON CREAM PIE for dessert.

Shopping List

whole-grain bread, grainy mustard, apple, shredded cheddar cheese, brown rice, romaine.

Tuesday: Kids

Use a packet of seasoning mix and ground beef to make SLOPPY JOES; serve the mixture over WHOLE-GRAIN HAMBURGER BUNS. Add OVEN FRIES (from frozen) and CARROT and CELERY STICKS. PEACHES make a good dessert.

Shopping List

sloppy Joe seasoning mix, ground beef, whole-grain hamburger buns, frozen oven fries, carrots, celery, peaches.

Wednesday: Easy Entertaining

Expect a new tiara when your cupcake swoons over MAPLE-MUSTARD PORK TENDERLOIN AND PEARS: Cut 1 (1-pound) pork tenderloin into 8 medallions. In a small bowl, mix together 2 tablespoons honey mustard, 2 teaspoons lemon juice and 2 tablespoons maple syrup. Heat 2 teaspoons canola oil in a large nonstick skillet on medium-high. Add pork; cook 4 to 5 minutes, turning once. Add maple-mustard sauce and 2 firm pears (cored and cut into 8 wedges each). Cook 2 more minutes or until pears are tender.

Spoon medallions, pears and sauce over MASHED SWEET POTAOTES. Add TINY GREEN PEAS (from frozen), a BIBB LETTUCE SALAD and DINNER ROLLS. For a sweet finish, HEART-SHAPED BROWNIES are perfect.

Shopping List

pork tenderloin, honey mustard, lemon, maple syrup, canola oil, pears, mashed sweet potatoes, frozen tiny green peas, Bibb lettuce, dinner rolls, cooking spray, butter, sugar, unsweetened cocoa powder, eggs, vanilla extract, flour, salt.

HEART-SHAPED BROWNIES

Servings: makes 15 heart-shaped brownies

Prep time: 20 minutes

Cook time: 25 minutes; cooling time 10 minutes

  • 12 tablespoons butter
  • 1 1/4 cups sugar
  • 3/4 cup unsweetened cocoa powder
  • 3 large eggs
  • 2 teaspoons vanilla extract
  • 2/3 cup flour
  • 1/2 teaspoon salt

Preheat oven to 350 degrees. Line a 7-by-11-inch baking pan with foil, leaving a 2-inch foil overhang; spray with cooking spray. In a microwave-safe bowl, melt butter. Stir in sugar and cocoa powder until blended. Add eggs and vanilla; stir until combined. Stir in flour and salt until a brownie batter forms. Spread batter in prepared pan and bake 25 minutes or until toothpick inserted in center comes out with moist crumbs. Cool 10 minutes in pan. Using foil overhang, lift brownies out of pan and cool completely on wire rack. Using a 2-inch heart-shaped cookie cutter, cut out brownie hearts. Turn heart cutter upside down every other heart to get the most brownie heart cut-outs. (Recipe by Gwynn Galvin, SwirlsOfFlavor.com.)

Per brownie: 200 calories, 3 grams protein, 11 grams fat (47% calories from fat), 6.2 grams saturated fat, 24 grams carbohydrate, 62 milligrams cholesterol, 165 milligrams sodium, 1 gram fiber.

Thursday: Meatless

Tonight's GRILLED THREE-CHEESE SANDWICHES are easy and full of flavor: Coat one side of dense white bread with cooking spray and place coated side down on a heated skillet or grill. Sprinkle with coarsely shredded Asiago, sliced part-skim mozzarella and sliced fontina cheeses. Top with another slice of bread and coat top with cooking spray. Grill, pressing down with spatula, until bread is golden and cheese is melted, turning once. Repeat for each sandwich.

Serve with any creamy lower-sodium TOMATO SOUP and a SPINACH SALAD. For a light dessert, try chunky APPLESAUCE.

Shopping List

dense white bread, cooking spray, Asiago cheese, part-skim mozzarella cheese, fontina cheese, any creamy lower-sodium tomato soup, fresh spinach, chunky applesauce.

Friday: Budget

For a low-cost meal, this SOUTHWEST CHICKEN SKILLET is just right. Serve it with a LETTUCE WEDGE and extra TORTILLAS. For dessert, enjoy ORANGE SECTIONS.

Shopping List

canola oil, chicken tenders, frozen broccoli, red bell pepper, onion and mushrooms or similar vegetable combination, canned reduced-sodium black beans, chunky salsa, flour tortillas, shredded 50% light cheddar cheese, reduced-fat sour cream, lettuce, oranges.

SOUTHWEST CHICKEN SKILLET

Servings: makes 5 servings

Prep time: less than 15 minutes

Cook time: less than 15 minutes

  • 1 tablespoon canola oil
  • 1 pound chicken tenders, cut into 1-inch pieces
  • 1 (16-ounce) package frozen broccoli, red pepper, onion and mushrooms, or similar combination
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 cup chunky salsa
  • 1 (8-inch) flour tortilla, cut into 2-by-1-inch strips (see note)
  • 1 cup shredded 50% light cheddar cheese
  • Reduced-fat sour cream for garnish

Heat oil in a large nonstick skillet on medium-high. Cook chicken 3 to 4 minutes or until no longer pink. Stir in vegetables, beans and salsa; reduce heat to medium. Cover and cook 6 to 8 minutes, stirring occasionally, or until vegetables are softened. Sprinkle with tortilla strips and cheese. Cover and cook 2 minutes or until cheese is melted. Serve and garnish with sour cream.

Note: For crispy tortillas strips, bake at 425 degrees for 4 to 7 minutes or until crisp.

Per serving: 317 calories, 33 grams protein, 10 grams fat (28% calories from fat), 3.1 grams saturated fat, 21 grams carbohydrate, 78 milligrams cholesterol, 623 milligrams sodium, 6 grams fiber.

Saturday: Easy Entertaining

Invite guests for a special meal of SCAMPI WITH FETTUCCINE. Add a MIXED GREEN SALAD and GARLIC BREAD. For dessert, serve RASPBERRY SORBET with BUTTER COOKIES.

Shopping List

fettuccine, olive oil, uncooked medium shelled and deveined shrimp, green onions, garlic, fresh basil, parsley, lemon, coarse salt, mixed greens, garlic bread, raspberry sorbet, butter cookies.

SCAMPI WITH FETTUCCINE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 5 minutes plus pasta

  • 8 ounces fettuccine
  • 2 tablespoons olive oil
  • 1 1/2 pounds uncooked medium shrimp, shelled, deveined and tails removed
  • 2 medium green onions, thinly sliced
  • 2 cloves garlic, minced
  • 2 tablespoons chopped fresh basil
  • 1 tablespoon chopped fresh parsley
  • 2 tablespoons lemon juice
  • 1/4 teaspoon coarse salt

Cook and drain fettuccine according to directions. Meanwhile, in a large nonstick skillet, heat oil on medium. Cook remaining ingredients in oil 2 to 3 minutes, stirring frequently until shrimp are pink. Remove from heat; toss fettuccine and shrimp together in skillet. Serve warm.

Per serving: 424 calories, 42 grams protein, 9 grams fat (18% calories from fat), 1.2 grams saturated fat, 45 grams carbohydrate, 274 milligrams cholesterol, 330 milligrams sodium, 2 grams fiber.

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7 Day Menu Planner for January 28, 2024

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

Sunday: Family

Feed the family GRILL-ROASTED HAM. Using a sharp knife, remove skin from a 7- to 10-pound bone-in half ham (preferably shank end). Trim fat to 1/4-inch thickness. Cut slits in fat 1 inch apart in diamond pattern, being careful not to cut into meat. Combine 1/4 cup packed dark brown sugar, 2 tablespoons paprika, 1 teaspoon black pepper and 1/4 teaspoon cayenne pepper in small bowl. Rub mixture all over ham. Transfer to V-shaped roasting rack and let sit at room temperature for 90 minutes. Thread ham with two 12-inch metal skewers on both sides of bone. For gas grill: Turn all burners on high, cover and heat grill for about 15 minutes. Leave primary burner on high and turn off other burners. Clean and oil cooking grate. Place roasting rack with ham on cooler side of grill. Cover and cook until internal temperature reaches 100 degrees, about 90 minutes. Turn all burners to low. Cook, covered, until ham is highly charred on all sides, about 30 minutes, turning ham every 5 minutes. Transfer to cutting board and let stand 30 minutes. Carve and serve. (Adapted from "Meat Illustrated," America’s Test Kitchen.)

Make it easy and pick up some prepared COLESLAW, POTATO SALAD and BAKED BEANS. Add SLIDER ROLLS with MUSTARD and MAYONNAISE, for sandwich-making. Slice POUND CAKE for dessert and top it with STRAWBERRIES.

Plan

Save enough ham for Monday and Thursday; save enough pound cake for Monday.

Shopping List

7- to 10-pound shank end ham, dark brown sugar, paprika, black pepper, cayenne pepper, coleslaw, potato salad, baked beans, slider rolls, mustard, mayonnaise, pound cake, strawberries.

Monday: Heat and Eat

Add some of the leftover ham to a SPINACH FRITTATA. Serve the cozy dish with deli CARROT SALAD and toasted whole-wheat ENGLISH MUFFINS. Top leftover POUND CAKE with a dab of CHOCOLATE ICE CREAM for dessert.

Plan

Buy enough carrot salad for Tuesday. Save enough ice cream for Wednesday.

Shopping List

angel hair pasta, reduced-fat ricotta cheese, frozen egg substitute, shredded part-skim mozzarella cheese, Parmesan cheese, frozen chopped spinach, lemon, coarse salt, pepper, olive oil, marinara sauce, deli carrot salad, whole-wheat English muffins, chocolate ice cream.

SPINACH FRITTATA

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus pasta

  • 6 ounces angel hair pasta
  • 1 (15-ounce) container reduced-fat ricotta cheese
  • 12 ounces frozen egg substitute, thawed
  • 1 cup shredded part-skim mozzarella cheese
  • 1/2 cup freshly grated Parmesan cheese
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
  • 4 ounces ham cut into bite-size strips
  • 1/2 teaspoon lemon zest
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 2 teaspoons olive oil
  • 2 cups marinara sauce, heated

Cook pasta according to directions; drain. Mix together ricotta cheese, egg substitute, mozzarella cheese, Parmesan cheese, spinach, ham, lemon zest, salt and pepper. Add cooked pasta; mix well. Heat broiler. Wrap handle of ovenproof nonstick skillet with foil. Heat on stove at medium-high. When hot, remove from heat. Add oil, tilting to coat. Return to heat. Add pasta mixture; press down with spatula into even layer. Reduce heat to medium; cook, uncovered, 5 minutes. Cover and cook 2 minutes until bottom is lightly browned (top will be slightly wet). Place skillet under broiler; broil 1 to 2 minutes or until top is set and lightly browned. Loosen with spatula; invert onto a platter and cut into 8 wedges. Serve immediately with marinara sauce.

Per serving: 272 calories, 24 grams protein, 7 grams fat (25% calories from fat), 2.9 grams saturated fat, 26 grams carbohydrate, 25 milligrams cholesterol, 943 milligrams sodium, 3 grams fiber.

Tuesday: Budget

Who cares if this SPICY MEATLOAF saves money? We liked it for that reason, but more for its flavor. Serve with BAKED POTATOES along with the leftover CARROT SALAD. Add WHOLE-GRAIN ROLLS. PEARS are dessert.

Plan

Save enough meatloaf for Wednesday.

Shopping List

lean ground beef, ground turkey breast, reduced-sodium or regular taco seasoning mix, dry breadcrumbs, onion, eggs, ketchup, canned diced tomatoes with green chiles, potatoes to bake, whole-grain rolls, pears.

SPICY MEATLOAF

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: 45 to 60 minutes; standing time: 10 minutes

  • 1 pound lean ground beef
  • 1 pound ground turkey breast
  • 1 (1- to 1.25-ounce) packet reduced-sodium or regular taco seasoning mix
  • 1/2 cup dry breadcrumbs
  • 1 small onion, chopped
  • 2 egg whites, lightly beaten
  • 1/3 cup ketchup
  • 1 (10-ounce) can no-salt-added diced tomatoes with green chiles, lightly drained

Heat oven to 425 degrees. Mix together beef, turkey, taco seasoning, breadcrumbs, onion, egg whites and ketchup. Shape into a 6-by-10-inch loaf and place in a 9-by-13-inch baking dish lined with nonstick foil. Top evenly with diced tomatoes and chiles. Bake 45 to 60 minutes or until internal temperature is 160 degrees. Pour off pan juices. Cover and let stand 10 minutes before slicing.

Per serving: 220 calories, 25 grams protein, 7 grams fat (28% calories from fat), 1.2 grams saturated fat, 14 grams carbohydrate, 64 milligrams cholesterol, 431 milligrams sodium, 1 gram fiber.

Wednesday: Kids

Make the kids happy with leftover MEATLOAF CHEESEBURGERS. Top hamburger buns with meatloaf and then cover with American cheese slices. Broil until the cheese is melted and meatloaf is hot. Serve with BAKED KALE CHIPS and a LETTUCE SALAD WITH CHERRY TOMATOES. Leftover ICE CREAM is dessert.

Shopping List

hamburger buns, American cheese, baked kale chips, lettuce, cherry tomatoes.

Thursday: Express

'Tis the season for soup, and (canned) LENTIL SOUP fits the bill. Add a can of any rinsed reduced-sodium white beans and some chopped leftover ham to boost the flavor. Thin with water as necessary. Serve with a packaged CAESAR SALAD and CRUSTY BREAD. Sprinkle fresh PINEAPPLE CHUNKS with toasted shredded coconut for dessert.

Plan

Toast enough coconut for Saturday.

Shopping List

canned lentil soup, canned reduced-sodium white beans, packaged Caesar salad, crusty bread, fresh pineapple chunks, shredded coconut.

Friday: Budget

This BLACK BEAN AND TURKEY CHILI WITH CORIANDER was created by Atlanta chef Nancy Waldeck, who specializes in flavorful and healthful recipes. Serve it with a SLICED AVOCADO AND LETTUCE SALAD and CORNBREAD. VANILLA PUDDING made with 1% milk is dessert.

Shopping List

ground turkey breast, olive oil, onion, red bell pepper, garlic, chili powder, cumin, ground coriander, dried oregano, crushed red pepper, ground cinnamon, canned no-salt-added diced tomatoes with chiles, canned reduced-sodium black beans, shredded cheddar cheese, fat-free plain Greek yogurt, fresh cilantro, avocado, lettuce, vanilla pudding mix, 1% milk.

BLACK BEAN TURKEY CHILI WITH CORIANDER

Servings: makes about 9 cups

Prep time: 15 minutes

Cook time: about 45 minutes

  • 1 pound ground turkey breast
  • 1 tablespoon olive oil
  • 1 cup coarsely chopped onion
  • 1 red bell pepper, coarsely chopped
  • 2 cloves garlic, minced
  • 1 tablespoon chili powder
  • 1 1/2 teaspoons cumin
  • 1 1/2 teaspoons ground coriander
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon crushed red pepper
  • 1/4 teaspoon ground cinnamon
  • 2 (10-ounce) cans no-salt-added diced tomatoes and chiles, partially drained
  • 1 1/2 cups canned reduced-sodium black beans
  • 1/2 cup shredded cheddar cheese for garnish
  • 1/4 cup fat-free plain Greek yogurt for garnish
  • 1/4 cup chopped fresh cilantro for garnish

Heat a large nonstick skillet on medium-high; cook turkey 5 minutes or until no longer pink. Remove skillet from heat. Remove turkey from skillet; set aside. To same skillet, add oil and heat on medium. Add onion and bell pepper; cook 6 minutes or until softened. Add garlic; cook 1 minute. Add chili powder, cumin, coriander, oregano, crushed red pepper and cinnamon; cook 2 minutes or until spices are fragrant. Stir in tomatoes, beans and cooked turkey; bring to a boil, reduce heat to low. Simmer, uncovered, 30 minutes. Serve with garnishes. (Recipe by Nancy Waldeck.)

Per cup: 178 calories, 15 grams protein, 7 grams fat (37% calories from fat), 1.4 grams saturated fat, 13 grams carbohydrate, 35 milligrams cholesterol, 237 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

WALNUT-CRUSTED FLOUNDER (or tilapia or sole) makes an impressive meal for guests: Combine 1/2 cup walnut pieces (finely chopped) and 1/3 cup dry breadcrumbs in a pie plate or shallow container. Place 1/4 cup flour in second pie plate. Beat together 1/4 cup 1% milk and 1 egg in third pie plate. Heat 2 tablespoons canola oil in a large nonstick skillet on medium until hot. Coat 4 flounder fillets (about 6 ounces each) on both sides in flour; dip into egg mixture (allowing excess to drip off). Finally, coat with walnut mixture. Cook fish 2 to 3 minutes on each side or until golden. Serve immediately.

To make the meal special, serve with your GARLIC MASHED POTATOES and STEAMED FRESH BROCCOLI. Add a BOSTON LETTUCE SALAD and a BAGUETTE. When you top scoops of pineapple sherbet with fresh or frozen (thawed) mango chunks and sprinkle with leftover toasted coconut, you have unique PINEAPPLE SUNDAES for dessert.

Shopping List

finely chopped walnuts, dry breadcrumbs, flour, 1% milk, eggs, canola oil, flounder (or tilapia or sole) fillets, garlic and potatoes to mash, fresh broccoli, Boston lettuce, baguette, pineapple sherbet, fresh or frozen mango chunks.

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7 Day Menu Planner for January 14, 2024

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

Sunday: Family

Make a winner, MARINATED FLANK STEAK, for the family: Mix 1/4 cup of your favorite marinade with 1 teaspoon minced garlic and 1/4 teaspoon coarse ground black pepper in a resealable plastic bag; add 1 1/2 pounds flank steak and turn to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally. When ready to grill, remove steak from marinade; discard marinade. Place steak on grill over medium, ash-covered coals. Grill, covered, 11 to 16 minutes (or 16 to 21 minutes over medium heat on preheated gas grill) for medium-rare to medium doneness, turning occasionally. Carve steak across the grain into slices.

Add oven-baked POTATO WEDGES, steamed fresh SNOW PEAS and SOURDOUGH BREAD. For dessert, STRAWBERRY ICE CREAM is a sweet treat.

Plan

Save enough steak for Monday; save enough ice cream for Tuesday.

Shopping List

favorite marinade, garlic, coarsely ground black pepper, flank steak, potatoes, fresh snow peas, sourdough bread, strawberry ice cream.

Monday: Heat and Eat

Add some extra pennies to your purse when you serve STUFFED BAKED POTATOES with beef and gravy tonight. Chop the leftover steak and add to brown gravy. Heat and top split baked potatoes with the mixture. Serve with MIXED VEGETABLES (from frozen) and WHOLE-GRAIN ROLLS. ORANGE SECTIONS make an easy dessert.

Shopping List

potatoes to bake, brown gravy, frozen mixed vegetables, whole-grain rolls, oranges.

Tuesday: Express

Deli TUNA SALAD SANDWICHES make a quick meal: Spread the tuna mixture on whole-grain toast; add lettuce and sliced tomatoes.

Serve with CHICKEN NOODLE SOUP. Leftover ICE CREAM is a fine dessert.

Shopping List

deli tuna salad, whole-grain bread, lettuce, tomatoes, chicken noodle soup.

Wednesday: Kids

This CHICKPEA AND SWISS CHARD CHILI will introduce the kids’ taste buds to a new flavor. Serve with CELERY STICKS with HUMMUS DIP and CRUSTY ROLLS. GINGERSNAPS and SLICED APPLES are a crunchy dessert.

Shopping List

bacon, onion, baby carrots, garlic, coarse salt, pepper, canned crushed tomatoes, unsalted chicken stock or broth, canned reduced-sodium chickpeas, Swiss chard, canned chipotles in adobo sauce, shredded Monterey jack cheese, celery, hummus, crusty rolls, gingersnaps, apples.

CHICKPEA AND SWISS CHARD CHILI

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 6 slices bacon, chopped
  • 1 large onion, chopped
  • 1/2 cup halved baby carrots
  • 2 cloves garlic, thinly sliced
  • Coarse salt and freshly ground pepper to taste
  • 1 (28-ounce) can crushed tomatoes
  • 2 cups unsalted chicken stock or broth
  • 2 (15-ounce) cans reduced-sodium chickpeas, rinsed
  • 1 pound Swiss chard, leaves and stems chopped
  • 3 chipotles in adobo sauce, minced
  • Shredded Monterey jack cheese for garnish

In a Dutch oven, cook bacon 7 minutes on medium-high, stirring occasionally until the fat is rendered. Add onion, carrots, garlic, salt and pepper; cook 8 to 10 minutes. Add tomatoes, stock, chickpeas, chard and chipotles; bring to a boil. Simmer on medium-low 10 minutes or until chili is thickened and chard is wilted and just tender. Garnish with cheese. (Adapted from Food and Wine magazine.)

Per serving: 263 calories, 14 grams protein, 5 grams fat (16% calories from fat), 1.5 grams saturated fat, 42 grams carbohydrate, 8 milligrams cholesterol, 855 milligrams sodium, 13 grams fiber.

Thursday: Meatless

It's beautiful and delicious and contains no meat, so STUFFED SPAGHETTI SQUASH WITH PECANS, KALE and DRIED CRANBERRIES will please everyone. Serve it with canned BLACK BEANS with added DICED RED ONION, MIXED GREENS and BRAN MUFFINS. Make BUTTERSCOTCH PUDDING with 1% milk for dessert.

Plan

Prepare enough pudding for Friday.

Shopping List

spaghetti squash, olive oil, onion, garlic, kale or spinach, pecan halves, dried cranberries, fresh sage leaves (if desired), coarse salt, pepper, balsamic vinegar, maple syrup, black beans, red onion, mixed greens, bran muffins, butterscotch pudding mix, 1% milk.

STUFFED SPAGHETTI SQUASH WITH PECANS, KALE AND DRIED CRANBERRIES

Servings: makes 2 servings (see NOTE)

Prep time: 20 minutes

Cook time: less than 20 minutes

  • 1 spaghetti squash (2 to 2 1/2 pounds)
  • 1 tablespoon olive oil
  • 1/2 medium onion, chopped
  • 3 cloves garlic, roughly chopped
  • 2 heaping handfuls chopped kale or spinach
  • 1/4 cup pecan halves
  • 1/4 cup dried cranberries
  • 4 to 5 fresh sage leaves, torn (if desired)
  • 1/4 teaspoon coarse salt, plus more to taste
  • 1/4 teaspoon freshly ground pepper, plus more to taste
  • 2 teaspoons balsamic vinegar
  • 2 teaspoons maple syrup, plus more to taste

Cut squash in half lengthwise; scoop out and discard seeds. Slice a sliver off each bottom, creating a flat surface. Microwave 6 minutes per pound, cut side down in baking dish. Let stand 3 minutes; drain. Meanwhile, heat oil in a large nonstick skillet on medium-high. Add onions; cook 2 to 3 minutes. Lower heat to medium. Add garlic; cook 2 to 3 minutes, until fragrant and golden. Add kale, pecans and dried cranberries; continue stirring, lowering heat if necessary, until kale is wilted. Stir in sage, salt and pepper. Add vinegar and syrup. Turn heat off. Unravel and fluff the squash strands with a fork. Sprinkle each half with a generous pinch of salt and pepper, a drizzle of oil and the syrup (about a teaspoon each); toss the strands well with the fork. Divide the filling between the two shells, using a fork, gently mixing it in with the strands, mounding it up high. Taste; adjust salt and syrup.

NOTE: Double the ingredients for more servings.

Per serving: 312 calories, 4 grams protein, 17 grams fat (45% calories from fat), 1.9 grams saturated fat, 42 grams carbohydrate, no cholesterol, 277 milligrams sodium, 6 grams fiber.

Friday: Budget

SAVORY BEET AND GOAT CHEESE TART just might become a new favorite. Serve it with a SPINACH SALAD WITH HARD-BOILED EGG SLICES. Add leftover BUTTERSCOTCH PUDDING for dessert.

Shopping List

olive oil, onion, refrigerated pie crust, jar sliced pickled beets, herb-and-garlic-flavored goat cheese, dried or fresh thyme, fresh spinach, eggs.

SAVORY BEET AND GOAT CHEESE TART

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: about 35 minutes

  • 1 tablespoon olive oil
  • 1 large onion, thinly sliced (about 2 cups)
  • 1 refrigerated pie crust (from a 15-ounce package)
  • 1 (16-ounce) jar sliced pickled beets, well-drained
  • 1 (8-ounce) package herb-and-garlic-flavored goat cheese
  • 1 teaspoon dried thyme (or 2 tablespoons chopped fresh)

Heat oven to 450 degrees. In a large nonstick skillet, heat oil on medium-high. Add onion; cook and stir 15 minutes or until golden brown. Remove from heat. Unroll crust and place on ungreased baking sheet. Spread onions evenly over crust, leaving a 1-inch border. Arrange beets over onions and dot with goat cheese. Sprinkle with thyme. Fold about 2 inches of pastry edge over beets, crimping edges to fit. (Center will be uncovered.) Bake 20 minutes or until crust is golden. Slice into wedges and serve.

Per serving: 249 calories, 7 grams protein, 15 grams fat (52% calories from fat), 7 grams saturated fat, 25 grams carbohydrate, 36 milligrams cholesterol, 286 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Expect rave reviews when you serve your guests FISH FILLETS WITH LEMON CAPER SAUCE. Heat 1 tablespoon olive oil in a large nonstick skillet on medium. Sprinkle 6-ounce tilapia (or sole or flounder) fillets with coarse salt and pepper to taste. Place fish in pan; cook 3 minutes on each side or until fish is opaque throughout. Remove fish from pan and cover to keep warm. Melt 1 teaspoon butter in pan. Add 1 minced clove garlic; cook 1 minute or until lightly browned. Add 3/4 cup unsalted chicken broth, scraping pan to loosen browned bits. Bring to a boil; cook until reduced to 1/4 cup (about 6 minutes). Stir in 2 tablespoons capers and 1 tablespoon lemon juice; cook 3 minutes or until sauce is slightly thickened. Remove from heat; stir in 1 tablespoon minced flat-leaf parsley. Serve immediately.

Add QUINOA PILAF (from mix), STEAMED FRESH BROCCOLI, a BOSTON LETTUCE SALAD and a BAGUETTE. CHEESECAKE with BLUEBERRIES is a perfect dessert.

Shopping List

olive oil, tilapia (or sole or flounder), coarse salt, pepper, butter, garlic, unsalted chicken broth, capers, lemon, flat-leaf parsley, quinoa pilaf mix, fresh broccoli, Boston lettuce, baguette, cheesecake, blueberries.

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