health

7 Day Menu Planner for April 28, 2024

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

Sunday: Family

Gather the family for SMOKY CHIPOTLE POT ROAST. Accompany the flavorful dish with LIMA BEANS (from frozen), STEAMED SLICED YELLOW SQUASH and CORNBREAD (from mix). For dessert, top PINEAPPLE SORBET with toasted coconut.

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Plan

Save enough beef and coconut for Monday.

Shopping List

chipotle chili powder, canola oil, beef chuck shoulder, arm or blade pot roast, canned diced tomatoes with green chiles, frozen lima beans, yellow squash, cornbread mix, pineapple sorbet, coconut.

SMOKY CHIPOTLE POT ROAST

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 3 hours

  • 1 1/2 teaspoons chipotle chili powder
  • 1 tablespoon canola oil
  • 1 (2- to 2 1/2-pound) beef chuck shoulder, arm or blade pot roast
  • 1 (14 1/2-ounce) can diced tomatoes with green chiles, with liquid

Press chili powder evenly onto all surfaces of beef. Heat oil in a Dutch oven on medium. Place beef in Dutch oven and brown evenly; discard drippings. Add tomatoes; bring to a boil. Reduce heat; cover tightly and simmer 2 to 3 hours or until roast is fork-tender. Remove roast; keep warm. Skim fat from cooking liquid. Return liquid to Dutch oven; bring to a boil. Cook 8 to 10 minutes or until sauce is reduced to 2 cups. Carve roast into thin slices; top with sauce and serve.

Per serving: 188 calories, 24 grams protein, 9 grams fat (44% calories from fat), 2.5 grams saturated fat, 2 grams carbohydrate, 65 milligrams cholesterol, 286 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Slice and heat the leftover beef for TEX-MEX WRAPS. Put the beef on warm corn tortillas along with sliced avocado, shredded lettuce and reduced-fat sour cream; roll and eat. Heat up some canned CHILI BEANS and top with chopped onions to serve alongside. Buy VANILLA CUPCAKES for dessert and sprinkle with leftover coconut.

Shopping List

corn tortillas, avocado, lettuce, reduced-fat sour cream, canned chili beans, onions, vanilla cupcakes.

Tuesday: Budget

Stretch the food dollar with FUSILLI WITH LENTILS, SAUSAGE AND TOMATOES. Serve with a LETTUCE WEDGE and CRUSTY BREAD. PEARS are good for dessert.

Shopping List

fusilli pasta, olive oil, spicy Italian turkey (or other) sausage, canned lentil soup, canned Italian-style stewed tomatoes, flat-leaf parsley, coarse salt, pepper, lettuce, crusty bread, pears.

FUSILLI WITH LENTILS, SAUSAGE AND TOMATOES

Servings: makes 6 servings

Prep time: about 10 minutes

Cook time: about 15 minutes, plus pasta

  • 12 ounces fusilli pasta
  • 1 teaspoon olive oil
  • 4 ounces spicy Italian turkey (or other) sausage, casings removed
  • 1 (19-ounce) can lentil soup
  • 1 (14 1/2-ounce) can Italian-style stewed tomatoes, slightly drained
  • 1/4 cup chopped flat-leaf parsley
  • Coarse salt and freshly ground black pepper to taste

Cook pasta according to directions, but without using oil; drain and transfer to a large bowl. Meanwhile, heat oil in a large nonstick skillet on medium. Add sausage and cook, breaking up clumps, 3 to 5 minutes or until browned. Add lentil soup and tomatoes; bring to a simmer. Cook, stirring occasionally, 6 to 10 minutes or until heated through and slightly reduced. Stir in parsley; season with salt and pepper. Add mixture to pasta; toss and serve immediately.

Per serving: 327 calories, 14 grams protein, 5 grams fat (14% calories from fat), 1 gram saturated fat, 55 grams carbohydrate, 15 milligrams cholesterol, 507 milligrams sodium, 4 grams fiber.

Wednesday: Meatless

Make STUFFED POTATOES for dinner and skip the meat: Bake large potatoes, slash the tops, squeeze ends, and top the potatoes with a heated mixture of 1 cup drained salsa, 1 (15-ounce) can rinsed reduced-sodium black beans and 1 (11-ounce) can rinsed Mexican-style corn. Add a dollop of plain Greek yogurt.

Serve with a packaged CAESAR SALAD and WHOLE-GRAIN ROLLS. Scoop STRAWBERRY ICE CREAM for dessert.

Shopping List

baking potatoes, salsa, canned reduced-sodium black beans, canned Mexican-style corn, plain Greek yogurt, packaged Caesar salad, whole-grain rolls, strawberry ice cream.

Thursday: Express

Make it quick tonight with this TURKEY REUBEN LOAF: Heat oven to 425 degrees. Spread bottom half of a split loaf of Italian bread with reduced-fat Russian dressing. Top with rinsed and drained refrigerated sauerkraut, deli sliced turkey and sliced Swiss cheese. Replace top, wrap in foil and bake 30 minutes. Cut into slices and serve.

Add DILL PICKLES and BAKED POTATO CHIPS. PLUMS are a light dessert.

Shopping List

Italian bread loaf, reduced-fat Russian dressing, refrigerated sauerkraut, deli sliced turkey, sliced Swiss cheese, dill pickles, baked potato chips, plums.

Friday: Kids

Surprise the kids with SPAGHETTI SUNDAES tonight: Cook 8 ounces spaghetti according to directions; drain. Fill 4 ice cream sundae glasses halfway with the spaghetti. Divide and pour 2 cups heated marinara sauce over the spaghetti. Top with 1 or 2 warmed meatballs (from frozen) and some freshly grated Parmesan cheese.

Serve with a CHOPPED LETTUCE SALAD. Pop RED AND GREEN GRAPES into your mouth for dessert.

Shopping List

spaghetti, marinara sauce, frozen meatballs, Parmesan cheese, lettuce, red and green grapes.

Saturday: Easy Entertaining

Our guests were impressed, and yours will be, too, when you present this MEDITERRANEAN FLOUNDER. Serve with ORZO tossed with freshly grated Parmesan cheese and chopped fresh parsley. Add FRESH BROCCOLI and a BAGUETTE.

For dessert, make MIXED FRUIT CREPES: Heat oven to 400 degrees. In a large bowl, mash 3 ripe bananas with 2 tablespoons half-and-half and 1 tablespoon sugar. Cover the surface of each of 10 ready-to-serve crepes with the mixture. Drain 1 (14 1/2-ounce) can diced peaches and 1 (14 1/2-ounce) can diced pears. Spoon the fruit over the banana mixture. Roll or fold the crepes and place in a baking dish coated with cooking spray. Dot tops with butter and bake 15 minutes. Divide among serving plates and garnish each with a dollop of light whipped cream.

Tip

Our guests were impressed, and yours will be, too, when you present this MEDITERRANEAN FLOUNDER. Serve with ORZO tossed with freshly grated Parmesan cheese and chopped fresh parsley. Add FRESH BROCCOLI and a BAGUETTE.

For dessert, make MIXED FRUIT CREPES: Heat oven to 400 degrees. In a large bowl, mash 3 ripe bananas with 2 tablespoons half-and-half and 1 tablespoon sugar. Cover the surface of each of 10 ready-to-serve crepes with the mixture. Drain 1 (14 1/2-ounce) can diced peaches and 1 (14 1/2-ounce) can diced pears. Spoon the fruit over the banana mixture. Roll or fold the crepes and place in a baking dish coated with cooking spray. Dot tops with butter and bake 15 minutes. Divide among serving plates and garnish each with a dollop of light whipped cream.

Shopping List

flounder fillets, onion, canned diced tomatoes with basil, garlic and oregano, canned sliced black olives, dried basil, crumbled garlic-and-herb feta cheese, orzo, Parmesan cheese, fresh parsley, fresh broccoli, baguette, bananas, half-and-half, sugar, ready-to-serve crepes, canned diced peaches, canned diced pears, cooking spray, butter, light whipped cream.

MEDITERRANEAN FLOUNDER

Servings: makes 4 servings

Prep time: less than 15 minutes

Cook time: 25 minutes

  • 4 flounder fillets (about 1 pound total)
  • 1 small onion, thinly sliced
  • 1 (14 1/2-ounce) can diced tomatoes with basil, garlic and oregano, with liquid
  • 1/3 cup canned sliced black olives
  • 1/2 teaspoon dried basil
  • 1/2 cup crumbled garlic-and-herb feta cheese

Heat oven to 425 degrees. In a 9-by-13-inch baking dish, layer flounder, then onion. Spoon tomatoes and olives evenly over flounder; sprinkle with basil and cheese. Bake, uncovered, 25 minutes or until fish is opaque throughout.

Per serving: 200 calories, 20 grams protein, 9 grams fat (41% calories from fat), 4.2 grams saturated fat, 10 grams carbohydrate, 71 milligrams cholesterol, 1012 milligrams sodium, 3 grams fiber.

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7 Day Menu Planner for April 21, 2024

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

Sunday: Family

The family will rave about this PECAN-COATED CHICKEN: Heat oven to 350 degrees. In a small bowl, combine 3 tablespoons flour, 1/2 teaspoon coarse salt and 1/2 teaspoon pepper. In another bowl, lightly beat 2 egg whites. Coat 4 chicken cutlets with flour mixture and then dip into egg whites. Next, coat chicken with 1 cup finely chopped pecans. Bake on a foil-lined baking sheet coated with cooking spray, 12 to 15 minutes or until internal temperature reaches 165 degrees.

Serve with RICE and SCALLOPED CABBAGE. Add CRUSTY ROLLS. Enjoy BLUEBERRY COBBLER for dessert.

Plan

Prepare some extra rice and freeze for Friday. Save enough cabbage and cobbler for Monday.

Shopping List

flour, coarse salt, pepper, eggs, chicken cutlets, finely chopped pecans, cooking spray, rice, cornflakes, butter, packaged shredded coleslaw mix, sweet onion (such as Vidalia), 1% milk, low-fat mayonnaise, canned condensed reduced-sodium reduced-fat cream of celery soup, shredded 50% reduced-fat sharp cheddar cheese, crusty rolls, blueberry cobbler.

SCALLOPED CABBAGE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 60 minutes

  • 2 cups crushed cornflakes cereal
  • 2 tablespoons melted butter
  • 1 (10-ounce) package shredded coleslaw mix
  • 1/2 medium sweet onion (such as Vidalia), thinly sliced
  • 1/2 cup 1% milk
  • 1/2 cup low-fat mayonnaise
  • 1 (10 1/2-ounce) can condensed reduced-sodium reduced-fat cream of celery soup
  • 1 cup shredded 50% reduced-fat sharp cheddar cheese

Heat oven to 350 degrees. Coat an 11-by-7-inch baking dish with cooking spray. Combine cereal and butter; spoon half of mixture into dish. Top with coleslaw mix and onion. Mix together milk, mayonnaise and soup; pour over cabbage. Sprinkle with cheese and remaining cereal mixture. Bake, covered, 50 minutes. Increase heat to 400 degrees, remove cover and bake 10 more minutes or until bubbly.

Per serving: 205 calories, 7 grams protein, 7 grams fat (30% calories from fat), 3.6 grams saturated fat, 30 grams carbohydrate, 17 milligrams cholesterol, 525 milligrams sodium, 2 grams fiber.

Monday: Express

Buy and heat BRATWURST for a fast meal. Smear it with spicy brown mustard. Serve with quartered RED POTATOES tossed with a little butter, chopped fresh dill and the leftover CABBAGE. Add RYE BREAD. Heat the leftover COBBLER for dessert.

Shopping List

bratwurst, spicy brown mustard, red potatoes, butter, fresh dill, rye bread.

Tuesday: Kids

All the "kids" at our house liked the sloppy Joe sensibility of BARBECUED TURKEY AND BEANS. We served it open-face over toasted whole-grain buns. Add OVEN FRIES (from frozen) and deli CARROT SALAD. PEARS make a good dessert.

Tip

All the "kids" at our house liked the sloppy Joe sensibility of BARBECUED TURKEY AND BEANS. We served it open-face over toasted whole-grain buns. Add OVEN FRIES (from frozen) and deli CARROT SALAD. PEARS make a good dessert.

Plan

If time permits, assemble tomorrow's lasagna tonight, cover and refrigerate.

Shopping List

skinless bone-in turkey thighs, canned vegetarian baked beans, onions, barbecue sauce, spicy brown (or other) mustard, cumin, coarse salt, whole-grain buns, frozen oven fries, deli carrot salad, pears, jalapeno peppers (if desired).

BARBECUED TURKEY AND BEANS

Servings: makes 12 servings

Prep time: 15 minutes

Cook time: 8 hours on low, or 4 to 5 hours on high

  • 2 pounds skinless bone-in turkey thighs
  • 1 (28-ounce) can vegetarian baked beans
  • 1 1/2 cups chopped onion
  • 1 cup barbecue sauce
  • 1 tablespoon spicy brown (or other) mustard
  • 1 teaspoon cumin
  • 1 teaspoon coarse salt

Place turkey in a 4-quart or larger slow cooker. In a medium bowl, combine beans, onions, barbecue sauce, mustard, cumin and salt; mix well. Spoon over turkey. Cook 8 hours on low or 4 to 5 hours on high. Remove turkey and shred with 2 forks; discard bones. Return meat to cooker, stir well and serve.

Per serving: 191 calories, 16 grams protein, 3 grams fat (14% calories from fat), 0.8 grams saturated fat, 23 grams carbohydrate, 56 milligrams cholesterol, 797 milligrams sodium, 4 grams fiber.

Wednesday: Meatless

LAZY LASAGNA works for me! Heat oven to 375 degrees. Combine 2 (15-ounce) containers reduced-fat ricotta cheese, 4 beaten egg whites, 1 cup (of 2 cups total) shredded part-skim mozzarella cheese and 1/4 cup (of 1/2 cup total) freshly grated Parmesan cheese; mix well. In a 9-by-13-inch baking dish, spread 1 cup (of 4 cups total) red pasta sauce. Layer 4 (of 12 total) uncooked lasagna noodles, 1 more cup pasta sauce and half of the ricotta cheese mixture. Repeat layers of noodles, sauce and cheese mixture. Top with remaining 4 noodles and last cup sauce. Cover with nonstick foil; bake 1 hour. Uncover and sprinkle with remaining 1 cup mozzarella and 1/4 cup Parmesan cheese. Bake 10 more minutes; let stand 10 minutes.

Serve with a packaged ITALIAN SALAD and GARLIC BREAD. How about TAPIOCA PUDDING for dessert?

Tip

LAZY LASAGNA works for me! Heat oven to 375 degrees. Combine 2 (15-ounce) containers reduced-fat ricotta cheese, 4 beaten egg whites, 1 cup (of 2 cups total) shredded part-skim mozzarella cheese and 1/4 cup (of 1/2 cup total) freshly grated Parmesan cheese; mix well. In a 9-by-13-inch baking dish, spread 1 cup (of 4 cups total) red pasta sauce. Layer 4 (of 12 total) uncooked lasagna noodles, 1 more cup pasta sauce and half of the ricotta cheese mixture. Repeat layers of noodles, sauce and cheese mixture. Top with remaining 4 noodles and last cup sauce. Cover with nonstick foil; bake 1 hour. Uncover and sprinkle with remaining 1 cup mozzarella and 1/4 cup Parmesan cheese. Bake 10 more minutes; let stand 10 minutes.

Serve with a packaged ITALIAN SALAD and GARLIC BREAD. How about TAPIOCA PUDDING for dessert?

Plan

Save half of the lasagna for Thursday night.

Shopping List

reduced-fat ricotta cheese, eggs, shredded part-skim mozzarella cheese, Parmesan cheese, red pasta sauce, lasagna noodles, packaged Italian salad, garlic bread, tapioca pudding.

Thursday: Heat and Eat

You've done the work; now relax and reheat the leftover LASAGNA for an easy dinner. Serve with a packaged GREEN SALAD and ITALIAN BREAD. Add refreshing LEMON SHERBET for dessert.

Plan

Thaw frozen rice in refrigerator for Friday.

Shopping List

packaged green salad, Italian bread, lemon sherbet.

Friday: Budget

Buy some canned low-sodium tomato soup and add leftover rice for your own TOMATO RICE SOUP. We liked the soup with GRILLED CHEESE SANDWICHES and any style pickles on the side. Make SUNDAES by spooning fresh STRAWBERRIES over chocolate ice cream.

Shopping List

canned low-sodium tomato soup, bread and cheese for sandwiches, any style pickles, fresh strawberries, chocolate ice cream.

Saturday: Easy Entertaining

Prepare SPICY LAMB LOIN CHOPS WITH TOMATOES AND MINT. Serve them with this WHITE BEAN SALAD WITH RED ONION: In a small bowl, mix 1/2 cup finely diced red onion, 3 tablespoons sherry vinegar; let stand for 15 minutes. In medium bowl, mix the vinegar and onion with 1 (15-ounce) can rinsed white beans, 1/2 cup small diced red bell pepper, 2 tablespoons rinsed capers, 2 tablespoons extra-virgin olive oil and coarse salt and pepper to taste. Toss to mix.

Alongside, add steamed fresh sliced ZUCCHINI and WHOLE-GRAIN ROLLS. Buy FRUIT TARTS for dessert.

Shopping List

extra-virgin olive oil, garlic, black pepper, coarse salt, crushed red pepper, oregano, lamb chops, cherry tomatoes, fresh mint, apple cider vinegar, red onion, sherry vinegar, canned white beans, red bell pepper, capers, fresh zucchini, whole-grain rolls, fruit tarts.

SPICY LAMB LOIN CHOPS WITH TOMATOES AND MINT

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: less than 20 minutes

  • For the chops:
  • 1/4 cup extra-virgin olive oil, divided
  • 4 cloves garlic, grated
  • 2 teaspoons freshly ground black pepper
  • 2 teaspoons coarse salt
  • 1 1/2 teaspoons crushed red pepper
  • 1 teaspoon dried oregano
  • 6 to 8 lamb chops (4 ounces each)
  • For the tomatoes:
  • 2 pints cherry tomatoes, halved
  • 3 tablespoons chopped fresh mint
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon apple cider vinegar
  • Coarse salt

In a small bowl, mix 3 tablespoons olive oil, garlic, black pepper, salt, crushed red pepper and oregano. Rub mixture over chops and leave covered in a medium bowl or plate for an hour, refrigerated. When ready to cook, heat oven to 400 degrees. Heat a cast iron or ovenproof skillet on high. Add the remaining oil and swirl skillet to coat well. When pan is hot, add chops; sear on each side 2 minutes until they start to turn light brown. Transfer skillet to oven and cook, turning once, until internal temperature reaches 145 degrees (about 4 minutes per side). Remove chops to a serving dish and cover with foil. While the lamb rests, prepare the tomatoes. Place the tomatoes in a medium bowl: add mint, olive oil and vinegar. Season with salt and toss to coat well. Serve alongside chops.

Per serving: 564 calories, 32 grams protein, 43 grams fat (68% calories from fat), 13.9 grams saturated fat, 12 grams carbohydrate, 120 milligrams cholesterol, 688 milligrams sodium, 3 grams fiber.

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7 Day Menu Planner for April 14, 2024

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

Sunday: Family

Impress the family with your ROASTED CHICKEN (see TIP). Serve the chicken with SCALLOPED POTATOES (from frozen), ROASTED RED ONIONS WITH BASIL and DINNER ROLLS. For dessert, CHOCOLATE MERINGUE PIE is a family favorite.

Tip

Impress the family with your ROASTED CHICKEN (see TIP). Serve the chicken with SCALLOPED POTATOES (from frozen), ROASTED RED ONIONS WITH BASIL and DINNER ROLLS. For dessert, CHOCOLATE MERINGUE PIE is a family favorite.

Plan

Save enough chicken and pie for Monday.

Shopping List

roasting chicken, frozen scalloped potatoes, red onions, olive oil, fennel seeds, coarse salt, balsamic vinegar, fresh basil, dinner rolls, chocolate meringue pie.

ROASTED RED ONIONS WITH BASIL

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 1 hour; standing time: about 1 hour

  • 2 1/4 pounds small red onions, quartered, then peeled
  • 1/3 cup olive oil
  • 1 teaspoon fennel seeds
  • 1/2 teaspoon coarse salt
  • 1 to 3 teaspoons balsamic vinegar (according to taste)
  • 4 cups packed fresh basil leaves

Heat oven to 400 degrees. Place the onions in a roasting pan, pour oil over all and scatter with fennel seeds, tossing to coat thoroughly. Roast 1 hour or until soft and cooked through. Remove from oven, sprinkle with salt and drizzle with vinegar; toss gently and let stand 1 hour or to room temperature. At serving time, add basil leaves; toss again. This is a lot of basil, but consider the basil as a salad leaf, not a decoration. (Adapted from Nigellissima, Nigella Lawson, Clarkson Potter.)

Per serving: 139 calories, 2 grams protein, 10 grams fat (59% calories from fat), 1.3 grams saturated fat, 13 grams carbohydrate, no cholesterol, 127 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Transform the leftover chicken into CHICKEN JAMBALAYA. Follow the directions for an 8-ounce jambalaya mix and add 4 ounces diced ham. Stir in 1 (10-ounce) package frozen (thawed) sliced okra and simmer 10 more minutes. Add 2 cups diced cooked chicken; mix well. Remove from heat and let stand, covered, 5 minutes. Serve with a MIXED GREEN SALAD and a BAGUETTE. Slice the leftover PIE for dessert.

Shopping List

jambalaya mix, diced ham, frozen sliced okra, mixed greens, baguette.

Tuesday: Kids

Buy frozen BLACK BEAN BURGERS for kids' night. Serve on toasted whole-grain buns and top with their favorites such as shredded lettuce, salsa and Mexican-blend shredded cheese. Serve with OVEN FRIES (from frozen). For dessert, RED AND GREEN GRAPES are fun.

Shopping List

frozen black bean burgers, whole-grain hamburger buns, shredded lettuce, salsa, Mexican-blend shredded cheese, frozen oven fries, red and green grapes.

Wednesday: Express

We loved this super-easy SHEPHERD'S PIE. Serve it with a LETTUCE WEDGE and WHOLE-GRAIN BREAD. For dessert, try your favorite flavor of ICE CREAM SANDWICHES.

Shopping List

95% lean ground beef, frozen peas and carrots, frozen chopped onions, canned mushroom gravy, cooking spray, frozen mashed potatoes, lettuce, whole-grain bread, ice cream sandwiches.

SHEPHERD’S PIE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 35 minutes

  • 1 pound 95% lean ground beef
  • 1 (16-ounce) package frozen peas and carrots
  • 1 cup frozen chopped onions
  • 2 tablespoons water
  • 1 (10 1/2-ounce) can mushroom gravy
  • 1 (8-ounce) package any frozen mashed potatoes, thawed

Heat oven to 350 degrees. In a large nonstick skillet, cook beef 6 minutes or until no longer pink. Meanwhile, microwave peas and carrots, onions and water 10 minutes on high (100% power); drain. Add gravy and cooked beef; mix well and microwave 3 minutes on high. Spoon into a 2 1/2-quart baking dish coated with cooking spray. Spread potatoes evenly over mixture. Bake 20 to 25 minutes or until potatoes are browned and mixture is bubbly.

Per serving: 322 calories, 29 grams protein, 9 grams fat (25% calories from fat), 3.3 grams saturated fat, 32 grams carbohydrate, 68 milligrams cholesterol, 665 milligrams sodium, 5 grams fiber.

Thursday: Budget

Keep the slow cooker busy today with SAUSAGE AND SAUERKRAUT WITH POTATOES: In a 4-quart or larger slow cooker, place 1 (12- to 14-ounce) package reduced-fat kielbasa (cut into chunks), 2 pounds refrigerated sauerkraut (rinsed and drained), 1 teaspoon caraway seeds, 4 halved medium red potatoes, 1 sliced medium onion and 2/3 cup water. Stir, cover and cook on low for 7 to 8 hours. Serve warm.

Alongside, add PICKLED BEETS and PUMPERNICKEL BREAD. CHUNKY APPLESAUCE is dessert.

Shopping List

reduced-fat kielbasa, refrigerated sauerkraut, caraway seeds, red potatoes, onion, pickled beets, pumpernickel bread, chunky applesauce.

Friday: Meatless

Forget meat tonight and enjoy FETTUCCINE WITH BLUE CHEESE: Cook 12 ounces fettuccine according to directions. Add 1 (10-ounce) package frozen green peas the last 3 minutes of cooking; drain. To same pot, add 1/4 cup half-and-half, 1 cup 1% milk, 2 tablespoons chopped green onions, and coarse salt and pepper to taste. Simmer 1 minute. Return fettuccine and peas to pot. Sprinkle with 1/4 cup crumbled blue cheese; toss to coat. Serve immediately.

Add a ROMAINE SALAD and GARLIC BREAD. Enjoy PEACH SORBET for dessert.

Plan

Save enough sorbet for Saturday.

Shopping List

fettuccine, frozen green peas, half-and-half, 1% milk, green onions, coarse salt, pepper, crumbled blue cheese, romaine, garlic bread, peach sorbet.

Saturday: Easy Entertaining

Entertain your guests with ITALIAN PORK ROAST WITH ROASTED POTATO WEDGES on the menu: Heat oven to 350 degrees. Rub 3 tablespoons Italian seasoning over 1 (2-pound) boneless pork loin roast. Place roast in a shallow pan and roast 25 minutes. Meanwhile, cut 4 medium unpeeled potatoes into wedges; place potatoes and 1/4 cup Italian dressing in a resealable plastic bag and toss to coat. Discard marinade; arrange potatoes around pork roast and roast for 20 to 30 minutes or until internal temperature of roast reaches 145 degrees and potatoes are tender. Remove from oven and let pork stand 3 to 5 minutes before slicing.

Serve with MEDITERRRANEAN BRAISED GREEN BEANS. Add CRUSTY BREAD. For dessert, leftover PEACH SORBET with BUTTER COOKIES is light.

Shopping List

Italian seasoning, boneless pork loin roast, potatoes, Italian dressing, extra-virgin olive oil, onion, garlic, cayenne pepper, baking powder, fresh green beans, can diced tomatoes, tomato paste, coarse salt, black pepper, fresh parsley, red wine vinegar, crusty bread, butter cookies.

MEDITERRANEAN BRAISED GREEN BEANS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 5 tablespoons extra-virgin olive oil, divided
  • 1 onion, finely chopped
  • 4 cloves garlic, minced
  • Pinch cayenne pepper
  • 1 1/2 cups water
  • 1/2 teaspoon baking powder
  • 1 1/2 pounds fresh green beans, trimmed and cut into 2- to 3-inch pieces
  • 1 (14 1/2-ounce) can diced tomatoes, drained and liquid reserved, chopped
  • 1 tablespoon tomato paste
  • 1 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 1/4 cup chopped fresh parsley
  • Red wine vinegar

Heat 3 tablespoons oil in Dutch oven on medium until shimmering. Add onion and cook, stirring occasionally, 3 to 5 minutes or until softened. Add garlic and cayenne pepper; cook until fragrant, about 30 seconds. Add water, baking powder and green beans; bring to a simmer. Reduce heat to medium-low and cook, stirring occasionally, for 10 minutes. Stir in tomatoes, reserved liquid, tomato paste, salt and black pepper. Stir in parsley and season with vinegar to taste. Drizzle with remaining 2 tablespoons oil and serve warm or at room temperature. (Adapted from "Side Dishes," America’s Test Kitchen.)

Per serving: 162 calories, 3 grams protein, 12 grams fat (60% calories from fat), 1.6 grams saturated fat, 14 grams carbohydrate, no cholesterol, 489 milligrams sodium, 5 grams fiber.

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