health

7 Day Menu Planner for July 21, 2024

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

Sunday: Family

How about your own boneless ROAST PORK LOIN for the family today? Serve it with CHILI LIME BLACK BEAN FARRO SALAD.

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Add GREEN BEANS WITH TOMATOES, OREGANO AND GREEK FETA. Heat 3 tablespoons olive oil on medium in a wide saucepan. Add 1 cup finely chopped yellow onions and 2 cloves minced garlic; cook 3 minutes or until fragrant. Add 1 fennel bulb (thinly sliced; reserve several fronds); cook 3 minutes. Sprinkle with 1/4 teaspoon each coarse and freshly ground pepper. Add 2 (14-ounce) cans undrained stewed tomatoes; bring to simmer. Reduce heat to low; cover and cook for 30 minutes or until mixture becomes saucy. Add 2 pounds trimmed green beans (cut into 2-inch pieces); simmer 15 to 30 minutes or until tender. Add 1/3 cup chopped flat-leaf parsley; simmer 5 minutes. Spoon into serving bowl; top with 1/2 cup crumbled Greek feta cheese and fennel fronds.

Make a BOSTON LETTUCE SALAD and add SOURDOUGH BREAD. Buy or make a PLUM TART for dessert.

Plan

Save enough pork, salad and tart for Monday.

Shopping List

boneless pork loin, olive oil, limes, cider vinegar, chili powder, coarse salt, pepper, farro, reduced-sodium black beans, corn on cob or frozen corn, avocado, red onion, cilantro, yellow onion, garlic, fennel bulb, black pepper, canned stewed tomatoes, fresh green beans, flat-leaf parsley, crumbled Greek feta cheese, Boston lettuce, sourdough bread, plum tart.

CHILI LIME BLACK BEAN FARRO SALAD

Servings: makes 7 cups

Prep time: 15 minutes

Cook time: for the farro

  • 3 tablespoons olive oil
  • 2 tablespoons fresh lime juice
  • 1 tablespoon cider vinegar
  • 1 teaspoon lime zest
  • 1 teaspoon chili powder
  • 3/4 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1 cup farro, cooked according to package directions
  • 1 (15-ounce) can reduced-sodium black beans, rinsed and drained
  • 2 ears corn on the cob, kernels only, or 1 1/2 cups frozen corn
  • 1 avocado, pitted, peeled and chopped
  • 1/2 cup chopped red onion
  • 2 tablespoons chopped cilantro

In serving bowl, combine oil, lime juice, vinegar, lime zest, chili powder, salt and pepper until blended. Add cooked farro, beans, corn, avocado, onion and cilantro, stirring until evenly coated. Serve at room temperature or chilled. (Adapted from www.SwirlsOfFlavor.com, Gwynn Galvin)

Per serving: 276 calories, 9 grams protein, 11 grams fat (33% calories from fat), 1.5 grams saturated fat, 39 grams carbohydrate, no cholesterol, 302 milligrams sodium, 8 grams fiber.

Monday: Heat and Eat

Make PORK SANDWICHES with the leftovers. Layer slices of pork and roasted red peppers on rosemary bread (or another dense bread) that has been spread with honey-mustard dressing. Serve with leftover FARRO SALAD. End with leftover PLUM TART for dessert.

Shopping List

roasted red peppers, rosemary bread (or another dense bread), honey-mustard dressing.

Tuesday: Express

Make a CHICKEN STIR-FRY for a quick meal. Cook and stir 4 cups fresh vegetables for stir-fry (such as bell peppers, mushrooms, broccoli and carrots) or 1 (1-pound) package frozen vegetables in 1 tablespoon canola oil on medium-high for 3 to 4 minutes or until softened. Add 1 (8- to 10-ounce) package refrigerated cooked sliced chicken breast and 1/2 cup stir-fry sauce; cook 1 to 2 minutes or until hot. Spoon over quick-cooking RICE. Serve with a packaged GREEN SALAD and CRUSTY BREAD. KIWIFRUIT is dessert.

Shopping List

fresh or frozen vegetables for stir-fry (such as bell peppers, mushrooms, broccoli and carrots), canola oil, packaged refrigerated cooked sliced chicken breast, stir-fry sauce, quick-cooking rice, packaged green salad, crusty bread, kiwifruit.

Wednesday: Kids

HURRY-UP LASAGNA has kid-favorite written all over it. Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray and spread 1 1/4 cups (from a 26-ounce jar) red pasta sauce into dish. Arrange 12 frozen large cheese ravioli (from a 30-ounce bag) over sauce and scatter 1 (10-ounce) package frozen chopped spinach (thawed and squeezed dry) over ravioli. Top with 1 cup (of 2 cups total) part-skim shredded mozzarella cheese. Cover with another layer of ravioli, the remaining sauce and cheese. Cover tightly with foil and bake 25 minutes; uncover and bake 5 to 10 minutes more or until bubbly. Serve with CELERY CANOES (cream cheese in celery sticks). Try NECTARINES for dessert.

Shopping List

cooking spray, jar red pasta sauce, frozen large cheese ravioli, frozen chopped spinach, part-skim shredded mozzarella cheese, celery, cream cheese, nectarines.

Thursday: Budget

Take a few liberties with the traditional and make "PAELLA" PRONTO. Add a MIXED GREENS SALAD and WHOLE-GRAIN PITA BREAD. Slice CANTALOUPE WEDGES for dessert.

Shopping List

frozen petite green peas, mild to hot turkey sausage, cooking spray, chicken tenders, red bell pepper, garlic, dried thyme, packaged yellow rice mix, coarse salt, black pepper, mixed greens, whole-grain pita bread, cantaloupe.

'PAELLA' PRONTO

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: about 30 minutes

  • 1 (10-ounce) package frozen petite green peas
  • 1 (13 1/2-ounce) package mild to hot turkey sausage, cut into 1/4-inch pieces
  • 3/4 to 1 pound chicken tenders cut into bite-sized pieces
  • 1 medium chopped red bell pepper
  • 1 crushed garlic clove
  • 1/4 teaspoon dried thyme
  • 1 (8-ounce) package yellow rice mix (discard seasoning packet; see NOTE)
  • 2 cups water
  • 1/8 teaspoon coarse salt and black pepper to taste

Microwave peas for 3 minutes on high (100% power); set aside. Meanwhile, in a large nonstick skillet, cook sausage 3 to 4 minutes on medium-high; stir occasionally. Remove to a plate. Coat same skillet with cooking spray; add chicken and cook 4 to 5 minutes or until no longer pink. Transfer to separate plate. Recoat skillet with cooking spray and add bell pepper, garlic and thyme; cook 1 minute, stirring constantly. Add rice mix, water and sausage; bring to a boil. Reduce heat to medium-low and cook, covered, 10 minutes or until most of the liquid has been absorbed. Stir peas and chicken into rice mixture and cook, covered, 5 minutes or until heated through. Add the salt and pepper to taste. Serve immediately.

Per serving: 341 calories, 28 grams protein, 8 grams fat (21% calories from fat), 2.1 grams saturated fat, 37 grams carbohydrate, 95 milligrams cholesterol, 575 milligrams sodium, 3 grams fiber.

Friday: Meatless

Skip meat tonight with PIEROGIES on the menu. Cook 1 (16.9-ounce) package frozen potato and onion pierogies in boiling water for 5 minutes or until they float; remove from heat, drain and return to pot. Meanwhile, combine 1 1/2 cups marinara sauce, 1/2 cup sliced green olives and 1/4 teaspoon crushed red pepper; bring to a simmer. Pour sauce over hot pierogies; stir gently. Serve on individual plates and garnish top with dollops of reduced-fat ricotta cheese. Serve with MIXED GREENS and FRESH PEACHES.

Shopping List

frozen potato and onion pierogies, jar marinara sauce, green olives, crushed red pepper, reduced-fat ricotta cheese, mixed greens, fresh peaches.

Saturday: Easy Entertaining

Take your guests to Oregon for CURRIED CHICKEN SALAD WITH MARIONBERRIES. Serve the refreshing salad with ORZO pasta tossed with Parmesan cheese and POPPY SEED MUFFINS. Slice COCONUT CAKE for dessert.

Tip

Take your guests to Oregon for CURRIED CHICKEN SALAD WITH MARIONBERRIES. Serve the refreshing salad with ORZO pasta tossed with Parmesan cheese and POPPY SEED MUFFINS. Slice COCONUT CAKE for dessert.

Shopping List

olive oil, boneless skinless chicken breasts, coarse salt, pepper, reduced-fat mayonnaise, dry white wine, mango chutney, curry powder, lemon, ground ginger, green onion, celery, golden raisins, fresh or frozen marionberries or blackberries, roasted and salted cashews, lettuce, orzo pasta, Parmesan cheese, poppy seed muffins, coconut cake.

CURRIED CHICKEN SALAD WITH MARIONBERRIES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 10 minutes

  • 1 tablespoon olive oil
  • 1 pound boneless, skinless chicken breasts
  • 1/4 teaspoon coarse salt and pepper to taste
  • 1/3 cup reduced-fat mayonnaise
  • 1 tablespoon dry white wine
  • 2 tablespoons mango chutney
  • 1 1/2 teaspoons curry powder
  • 1 teaspoon fresh lemon juice
  • 1/4 teaspoon ground ginger
  • 1 chopped green onion
  • 1 celery rib, chopped
  • 1/4 cup golden raisins
  • 2 cups fresh or frozen marionberries (see note)
  • 1/4 cup roasted, salted cashews
  • Lettuce

In a large nonstick skillet, heat oil on medium. Sprinkle chicken with the salt and pepper; cook 5 minutes on each side or to 165 degrees. Remove from pan, chill in refrigerator 20 to 30 minutes, and then cut into 1/2-inch cubes. Meanwhile, combine mayonnaise, wine, chutney, curry powder, lemon juice and ginger in a large bowl. Add chicken, green onions, celery, raisins and berries; toss to coat. (If using frozen berries, refrigerate 30 minutes before serving for flavors to blend.) Spoon salad onto a bed of lettuce. Just before serving, add cashews.

NOTE: Blackberries may be substituted for marionberries.

Per serving: 333 calories, 28 grams protein, 12 grams fat (32% calories from fat), 1.9 grams saturated fat, 28 grams carbohydrate, 83 milligrams cholesterol, 446 milligrams sodium, 5 grams fiber.

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7 Day Menu Planner for July 14, 2024

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

Sunday: Family

It's a good day for GRILLED ASIAN STEAK AND SUMMER SQUASH: Place 1 (1 1/2-pound) flank steak and 1/2 cup Asian barbecue sauce in a resealable plastic bag; turn steak to coat. Marinate in refrigerator 6 to 24 hours, turning occasionally. Heat grill. Remove steak and discard marinade. Brush 3 medium zucchini (halved and sliced lengthwise) with 1 teaspoon canola oil; season with coarse salt and pepper. Grill steak 17 to 21 minutes for medium-rare to medium doneness, turning occasionally. Remove from grill; let stand 5 minutes. Grill squash 15 minutes, turning occasionally. Heat another 1/4 cup sauce. Carve meat across grain; pour sauce over steak and serve with squash.

Accompany the steak with BROWN RICE SALAD: Mix together 3 cups cooked brown rice, 1 1/2 cups quartered, seeded cucumber slices, 1/4 cup sliced kalamata olives, 1 large chopped tomato, 1 small chopped onion, 1/4 cup chopped parsley and 1/2 cup Italian dressing.

Serve with CRUSTY BREAD. Surprise everyone with your COOKIES AND CREAM ANGEL FOOD CAKE. You could add CHOCOLATE ICE CREAM alongside the cake for a show-stopper dessert.

Plan

To save time on Sunday, marinate steak a day ahead, and cook the brown rice for Sunday and Tuesday. Save enough steak and cake for Monday. Save some ice cream for Wednesday.

Shopping List

flank steak, Asian barbecue sauce, zucchini, canola oil, coarse salt, pepper, brown rice, cucumbers, kalamata olives, tomato, onion, parsley, Italian dressing, crusty bread, white angel food cake mix, reduced-fat chocolate sandwich cookies, fluffy white frosting mix, chocolate ice cream.

COOKIES AND CREAM ANGEL FOOD CAKE

Servings: makes 12 slices

Prep time: 20 minutes

Cook time: 37 to 47 minutes; cooling time: about 2 hours

  • 1 (16-ounce) package white angel food cake mix
  • 1 1/4 cups cold water
  • 3 reduced-fat chocolate sandwich cookies, finely crushed
  • 1 package fluffy white frosting mix
  • 1/2 cup boiling water
  • 6 reduced-fat chocolate sandwich cookies, cut in half

Move oven rack to lowest position, removing other racks. Heat oven to 350 degrees. In an extra-large mixing bowl, beat cake mix and cold water with electric mixer on low speed for 30 seconds. Beat on medium 1 minute. Carefully fold crushed cookies into batter. Pour into ungreased 10-inch angel food cake pan (tube pan). DO NOT use fluted tube cake pan or 9-inch angel food cake pan, or batter will overflow. Bake 37 to 47 minutes or until top is dark golden brown and cracks feel dry and not sticky. Do not underbake. Immediately turn pan upside down on a heatproof funnel until cake is completely cool, about 2 hours. Run knife around edge of cake; remove from pan. Place on serving plate. In a small bowl, beat frosting mix and boiling water with mixer on low 30 seconds, scraping bowl constantly. Beat on high 5 to 7 minutes, scraping bowl occasionally until stiff peaks form. Frost cake; garnish with sandwich cookie halves just before serving. (Adapted from "The Big Book of Cakes," Betty Crocker Kitchens, HMH.)

Per serving: 240 calories, 3 grams protein, 1 gram fat (5% calories from fat), 0.3 gram saturated fat, 55 grams carbohydrate, no cholesterol, 387 milligrams sodium, no fiber.

Monday: Heat and Eat

Make a BEEF SALAD with the leftover steak: Toss together 6 cups cold chopped iceberg lettuce, 1 (15-ounce) can rinsed reduced-sodium black beans and 1 (11-ounce) can rinsed Mexican-style corn. Place thinly sliced cooked steak over top. Drizzle 1/4 cup ranch dressing and 1/3 cup salsa separately over beef. Sprinkle with 1 cup broken baked tortilla chips. Leftover CAKE is dessert tonight.

Shopping List

iceberg lettuce, canned reduced-sodium black beans, canned Mexican-style corn, ranch dressing, salsa, baked tortilla chips.

Tuesday: Meatless

VEGETABLE MEDLEY takes advantage of the summer garden's bounty. Serve the vegetable blend over leftover BROWN RICE. Add a GREEN SALAD and whole-grain PITA. For dessert, fresh PINEAPPLE CHUNKS are sweet and juicy.

Shopping List

broccoli, butter, onion, flour, curry powder, coarse salt, cayenne pepper, vegetable broth, green, red and yellow bell peppers, carrots, half-and-half, fresh green beans, roasted peanuts, salad greens, whole-grain pita, fresh pineapple chunks.

VEGETABLE MEDLEY

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 20 minutes

  • 3 cups broccoli florets
  • 1 tablespoon water
  • 1 tablespoon butter
  • 1 small onion, chopped
  • 2 tablespoons flour
  • 1 1/2 tablespoons curry powder
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon cayenne pepper
  • 1 (14-ounce) can vegetable broth
  • 1 each small green, red and yellow bell pepper, thinly sliced
  • 3 carrots, thinly sliced
  • 1/2 cup half-and-half
  • 1/2 pound small fresh green beans, trimmed
  • Roasted peanuts for garnish

Combine broccoli and water; microwave on high (100% power) for 1 1/2 minutes. Drain and set aside. Melt butter in a saucepan on medium; add onion and cook 4 minutes or until softened. Stir in flour, curry powder, salt and cayenne pepper. Cook 1 minute, stirring constantly. Gradually stir in broth; bring to a boil. Reduce heat and simmer, stirring constantly, 8 minutes or until thickened. Stir in reserved broccoli, bell peppers, carrots, half-and-half and green beans; cook 3 minutes, stirring constantly or until vegetables are softened. Garnish with peanuts and serve immediately.

Per serving: 174 calories, 6 grams protein, 7 grams fat (33% calories from fat), 4 grams saturated fat, 26 grams carbohydrate, 18 milligrams cholesterol, 434 milligrams sodium, 7 grams fiber.

Wednesday: Kids

Help the kids make their own CHICKEN AND SOUR CREAM ENCHILADAS tonight: Heat oven to 350 degrees. Combine 1 cup reduced-fat sour cream, 1 cup shredded Monterey Jack cheese, 1 cup salsa and 1 (9- or 10-ounce) package precooked carved chicken. Divide and spoon down center of 6 (6- or 8-inch) whole-grain flour tortillas. Place, seam side down, in a shallow baking dish. Top with 1/2 cup mild salsa; cover and bake 30 minutes. Uncover and sprinkle with 1/4 cup additional cheese; bake 5 more minutes or until cheese melts. Top with chopped tomatoes and lettuce.

Serve with canned vegetarian REFRIED BEANS. Leftover ice cream is a cool dessert.

Shopping List

reduced-fat sour cream, shredded Monterey Jack cheese, mild salsa, precooked carved chicken, whole-grain flour tortillas, tomatoes, lettuce, canned vegetarian refried beans.

Thursday: Express

Make it quick tonight with a B.T. PIZZA. Top a ready-to-bake whole-grain thin pizza crust with 4 crumbled slices crisp bacon, plenty of diced tomatoes, sliced fresh basil and shredded part-skim mozzarella cheese. Bake as directed on package or until cheese melts and pizza is hot.

Serve with a packaged GREEN SALAD. Slurp on SLICED WATERMELON for dessert.

Shopping List

ready-to-bake whole-grain thin pizza crust, bacon, tomatoes, fresh basil, shredded part-skim mozzarella cheese, packaged green salad, watermelon.

Friday: Budget

Tighten your purse strings with TURKEY APRICOT SALAD SANDWICHES. Combine 1 1/2 cups chopped cooked turkey, 1/4 cup thinly sliced celery, 1/4 cup low-fat mayonnaise, 2 tablespoons unsalted cashews, 2 tablespoons chopped dried apricots, 2 tablespoons chopped green onions, 2 tablespoons plain low-fat yogurt and coarse salt and pepper to taste. Spread salad on 4 slices pumpernickel bread; top with a lettuce leaf and a second slice of bread. Cut sandwiches in half.

Serve with CORN ON THE COB and SLICED TOMATOES. FRESH PEACHES are dessert.

Shopping List

cooked turkey, celery, low-fat mayonnaise, unsalted cashews, dried apricots, green onions, plain low-fat yogurt, coarse salt, pepper, pumpernickel bread, lettuce, corn on the cob, tomatoes, fresh peaches.

Saturday: Easy Entertaining

Your lucky guests will dine on GRILLED RED CURRY MAHI-MAHI WITH PINEAPPLE SALSA tonight.

Try this SPICY POTATO SALAD for a perfect side dish: Boil 2 pounds unpeeled large red potatoes for 20 to 30 minutes or until tender. Drain and cool. Cut into cubes and place in a large bowl. Whisk together 3 tablespoons canola oil, 3 tablespoons white vinegar, 1 teaspoon sugar, 1/4 teaspoon chili powder, 3/4 teaspoon coarse salt and 1/8 teaspoon hot sauce. Pour dressing over potatoes; toss to coat. Cover and chill 1 hour. Stir in 1 (8 3/4-ounce) can rinsed corn, 1 small shredded carrot, 1/4 cup sliced black olives and 4 sliced green onions. Toss to mix; serve.

Add WHOLE-GRAIN ROLLS. For dessert, spoon instant vanilla pudding (from mix) into wine goblets. Top each with a teaspoon or so of raspberry jam; lightly swirl. Garnish with fresh raspberries, and you have a RASPBERRY SWIRL.

Shopping List

pineapple, green onions, cilantro, vegetable oil, red curry paste, skin-on mahi-mahi fillets, coarse salt, pepper, red potatoes, canola oil, white vinegar, sugar, chili powder, coarse salt, hot sauce, canned corn, carrot, black olives, whole-grain rolls, instant vanilla pudding mix, raspberry jam, fresh raspberries.

GRILLED RED CURRY MAHI-MAHI WITH PINEAPPLE SALSA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 2 cups 1/4-inch pineapple pieces
  • 1 green onion, thinly sliced
  • 1/4 cup minced cilantro
  • 2 tablespoons vegetable oil, divided
  • 1 tablespoon red curry paste
  • 4 (6- to 8-ounce) skin-on mahi-mahi fillets, 1 inch thick
  • Coarse salt and pepper to taste

Heat grill to medium. In a medium bowl, combine pineapple, onion, cilantro and 1 tablespoon oil; set aside. In a separate small bowl, combine 1 tablespoon oil and curry paste. Pat mahi-mahi dry with paper towels, then brush flesh side with curry paste mixture. Grill fish 3 minutes on first side; turn and grill on second side 3 to 8 minutes or until internal temperature reaches 130 degrees. Transfer to platter and serve with salsa. (Adapted from "Foolproof Fish," America’s Test Kitchen.)

Per serving: 253 calories, 32 grams protein, 8 grams fat (30% calories from fat), 0.8 gram saturated fat, 12 grams carbohydrate, 124 milligrams cholesterol, 220 milligrams sodium, 1 gram fiber.

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7 Day Menu Planner for July 07, 2024

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

Sunday: Family

Take it easy and buy a SMOKED TURKEY BREAST for family day. Alongside, ENDIVE, BEET AND PEAR SALAD is delicious. Add more color and a real summer favorite, SLICED TOMATOES, to the plate, along with some WHOLE-GRAIN ROLLS.

No one can resist PEACH CRUMBLE for dessert: Heat oven to 350 degrees. Combine 12 (about 3 pounds) fresh peeled and sliced peaches and 1/4 cup white sugar; spoon into a 3-quart baking dish coated with cooking spray. Combine 1/2 cup flour, 1/3 cup packed light brown sugar, 1/2 teaspoon nutmeg and 3 tablespoons cold butter in a medium bowl. With 2 knives, cut butter into flour mixture until mixture resembles coarse crumbs; sprinkle over peaches. Bake 40 to 45 minutes or until golden.

Tip

Take it easy and buy a SMOKED TURKEY BREAST for family day. Alongside, ENDIVE, BEET AND PEAR SALAD is delicious. Add more color and a real summer favorite, SLICED TOMATOES, to the plate, along with some WHOLE-GRAIN ROLLS.

No one can resist PEACH CRUMBLE for dessert: Heat oven to 350 degrees. Combine 12 (about 3 pounds) fresh peeled and sliced peaches and 1/4 cup white sugar; spoon into a 3-quart baking dish coated with cooking spray. Combine 1/2 cup flour, 1/3 cup packed light brown sugar, 1/2 teaspoon nutmeg and 3 tablespoons cold butter in a medium bowl. With 2 knives, cut butter into flour mixture until mixture resembles coarse crumbs; sprinkle over peaches. Bake 40 to 45 minutes or until golden.

Plan

Save enough turkey, tomatoes and dessert for Monday.

Shopping List

smoked turkey breast, beets, sugar, coarse salt, sherry vinegar, Dijon mustard, pepper, extra-virgin olive oil, Belgian endive, pears, cilantro, tomatoes, whole-grain rolls, fresh peaches, white sugar, cooking spray, flour, light brown sugar, nutmeg, butter.

ENDIVE, BEET AND PEAR SALAD

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: none

  • 1 1/2 pounds beets, trimmed, peeled and shredded
  • 1/4 cup sugar, plus extra for seasoning
  • 1 1/2 teaspoon coarse salt, divided
  • 3 tablespoons sherry vinegar, plus extra for seasoning
  • 2 tablespoons Dijon mustard
  • 1/2 teaspoon pepper
  • 1/2 cup extra-virgin olive oil
  • 2 heads Belgian endive (4 ounces each), halved, cored and sliced thin on bias
  • 2 pears, peeled, halved, cored and cut into 1/8-inch matchsticks
  • 1 cup cilantro leaves

Toss beets with sugar and 1 teaspoon salt in large bowl and let stand until partially wilted and reduced in volume by one-third, about 15 minutes. Meanwhile, whisk vinegar, mustard, pepper and remaining 1/2 teaspoon salt in a large serving bowl. Whisking constantly, slowly drizzle in oil until combined. Transfer beets to salad spinner and spin until excess water is removed, 10 to 20 seconds. Transfer beets to bowl with dressing. Add endive, pears and cilantro to bowl with beets; toss to combine. Season with salt, pepper, extra sugar and extra vinegar to taste. Serve immediately. (Adapted from "The Complete Plant-Based Cookbook," America’s Test Kitchen.)

Per serving: 272 calories, 2 grams protein, 19 grams fat (59% calories from fat), 2.5 grams saturated fat, 27 grams carbohydrate, no cholesterol, 754 milligrams sodium, 6 grams fiber.

Monday: Heat and Eat

Use the leftover turkey and tomatoes for a GRILLED TURKEY, TOMATO AND SWISS CHEESE SANDWICH. Use reduced-fat cheese and sliced sourdough bread spread with Dijon mustard, and coat the outside with cooking spray instead of butter. Serve CORN ON THE COB on the side. Warm the leftover CRUMBLE for dessert.

Shopping List

reduced-fat Swiss cheese, sourdough bread, Dijon mustard, cooking spray, corn on the cob.

Tuesday: Express

Make dinner quick tonight and warm up a precooked HAM STEAK. Rub Cajun seasoning blend on both sides before heating if desired. Serve with SWEET POTATO FRIES (from frozen) and deli BROCCOLI SALAD. Make CORNBREAD from a mix. PLUMS are your dessert.

Shopping List

precooked ham steak, Cajun seasoning blend (if desired), frozen sweet potato fries, deli broccoli salad, cornbread mix, fresh plums.

Wednesday: Kids

Make it TACO NIGHT for the kids. Let them choose their favorite ingredients such as lean ground beef, shredded cheddar cheese, mild salsa, reduced-fat sour cream and diced avocado to fill the taco shells. Add some RICE on the side. Bite into a NECTARINE for dessert.

Shopping List

lean ground beef, shredded cheddar cheese, mild salsa, reduced-fat sour cream, avocados, taco shells, rice, nectarines.

Thursday: Meatless

We enjoyed these BELLO BURGERS for a meatless dinner: Heat grill and coat 4 large portobello mushrooms, 1 large red bell pepper cut into quarters and 1 sliced red onion with cooking spray on both sides. Grill the vegetables on both sides about 4 to 6 minutes or until lightly charred and tender. Meanwhile, whisk together 2 tablespoons reduced-fat Italian dressing with 2 tablespoons low-fat mayonnaise. Spread whole-grain hamburger buns with dressing mixture. On bottom bun, layer lettuce, tomato, mushroom, peppers and onion. Cover with top bun.

Serve immediately with BAKED CHIPS. Scoop VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

portobello mushrooms, red bell pepper, red onion, cooking spray, reduced-fat Italian dressing, low-fat mayonnaise, whole-grain hamburger buns, lettuce, tomatoes, baked chips, vanilla ice cream.

Friday: Budget

Save some money and serve OVEN-FRIED PORK CHOPS. Add GREEN BEANS, a crisp LETTUCE WEDGE and CRUSTY BREAD. For dessert, STRAWBERRIES are delightful.

Shopping List

eggs, milk, packaged cornbread stuffing mix, pork loin chops, cooking spray, frozen roasted potato pieces, green beans, lettuce, crusty bread, strawberries.

OVEN-FRIED PORK CHOPS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 20 minutes

  • 1 egg
  • 2 tablespoons milk
  • 1 cup cornbread stuffing mix
  • 4 trimmed pork loin chops (1/2-inch-thick chops, about 1 1/2 pounds total)
  • 1 (20-ounce) package frozen roasted potato pieces

Heat oven to 425 degrees. In shallow bowl, beat egg and then stir in milk. Place stuffing mix in a pie plate. Dip chops into egg mixture; coat both sides with stuffing mix. Arrange chops in a single layer on one side of a large rimmed baking sheet coated with cooking spray. On other side of sheet, arrange potatoes, mounding as necessary. Bake 20 minutes or until internal temperature of pork reaches 145 degrees and potatoes are browned and crisp; turn and stir once after 10 minutes.

Per serving: 462 calories, 44 grams protein, 10 grams fat (20% calories from fat), 2.3 grams saturated fat, 44 grams carbohydrate, 164 milligrams cholesterol, 837 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

Entertain your friends with your own LAMB CHOPS. Serve with CANNELLINI BEANS WITH ROSEMARY, FRESH ASPARAGUS, a ROMAINE SALAD and SOURDOUGH ROLLS. For dessert, a wedge of chilled CANTALOUPE with a scoop of leftover ICE CREAM is refreshing.

Shopping List

ingredients for lamb chops, olive oil, fresh rosemary, lemon, garlic, canned cannellini beans, coarse salt, pepper, fresh asparagus, romaine, sourdough rolls, cantaloupe.

CANNELLINI BEANS WITH ROSEMARY

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 5 minutes

  • 2 tablespoons olive oil, plus 1 teaspoon optional
  • 1 teaspoon finely chopped fresh rosemary
  • Zest and juice of 1 lemon
  • 1 small clove garlic, peeled and minced
  • 2 (15-ounce) cans rinsed cannellini beans
  • 1/4 teaspoon coarse salt
  • Pepper to taste

Heat oil in a large nonstick skillet on medium. Add rosemary and lemon zest; cook and stir 30 seconds. Add garlic; cook and stir 30 seconds. Add beans; stir carefully to coat in oil. Squeeze in lemon juice; add salt and pepper. Cook, stirring constantly, 1 to 2 minutes or until beans are hot. Spoon into a warm serving bowl and add additional oil if desired.

Per serving: 228 calories, 8 grams protein, 8 grams fat (30% calories from fat), 1 gram saturated fat, 31 grams carbohydrate, no cholesterol, 526 milligrams sodium, 8 grams fiber.

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