health

7 Day Menu Planner for August 11, 2024

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

Sunday: Family

Buy a HONEY BAKED HAM (or other spiral-sliced ham) today for the family meal. Serve the easy entree with this SQUASH-RICE CASSEROLE. Add a MIXED GREEN SALAD and WHOLE-GRAIN BREAD. Finish your feast with a slice of KEY LIME PIE.

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Plan

Save enough ham, casserole and pie for Monday and, if desired, enough ham for Tuesday.

Shopping List

honey baked ham (or other spiral-sliced ham), onion, zucchini squash, rice, unsalted chicken broth, fat-free sour cream, shredded 50% reduced-fat sharp cheddar cheese, Parmesan cheese, Italian-seasoned breadcrumbs, coarse salt, pepper, eggs, mixed greens, whole-grain bread, key lime pie.

SQUASH-RICE CASSEROLE

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: about 30 minutes

  • 1 medium onion, chopped
  • 8 cups sliced zucchini squash (about 2 1/2 pounds)
  • 2 cups cooked rice (cooked in unsalted chicken broth)
  • 1 cup fat-free sour cream
  • 1 cup shredded 50% reduced-fat sharp cheddar cheese
  • 1/4 cup freshly grated Parmesan cheese, divided
  • 1/4 cup Italian-seasoned breadcrumbs
  • 1 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 2 large eggs, lightly beaten

Microwave onion on high (100% power) for 3 minutes; drain. Add squash and microwave 10 to 12 minutes or until softened. Drain; partially mash with potato masher. Combine zucchini mixture, cooked rice, sour cream, cheddar cheese, 2 tablespoons Parmesan cheese, breadcrumbs, salt, pepper and eggs in a large bowl; mix well. Spoon mixture into a 9-by-13-inch baking dish. Microwave on high for 10 to 12 minutes or until bubbly. Heat broiler. Sprinkle with remaining Parmesan cheese. Broil 1 to 3 minutes or until lightly browned.

Per serving: 151 calories, 9 grams protein, 4 grams fat (24% calories from fat), 1.9 grams saturated fat, 18 grams carbohydrate, 46 milligrams cholesterol, 405 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Use the leftover ham for GRILLED HAM AND SWISS SANDWICHES: Mix 1/3 cup rinsed and drained refrigerated sauerkraut with 1/4 cup Dijon mustard and 2 tablespoons honey. Spread on rye bread and layer with the leftover ham and Swiss cheese. Grill on both sides in a nonstick skillet coated with cooking spray.

Serve with DILL PICKLES and the heated leftover CASSEROLE. Slice some leftover PIE for dessert.

Shopping List

refrigerated sauerkraut, Dijon mustard, honey, rye bread, Swiss cheese, cooking spray, dill pickles.

Tuesday: Budget

Saving some pennies will be fun and tasty with low-cost LINGUINE WITH MUSHROOMS. Add a GREEN SALAD and GARLIC BREAD. FRESH PINEAPPLE CHUNKS are a juicy dessert.

Tip

Saving some pennies will be fun and tasty with low-cost LINGUINE WITH MUSHROOMS. Add a GREEN SALAD and GARLIC BREAD. FRESH PINEAPPLE CHUNKS are a juicy dessert.

Shopping List

linguine, olive oil, onion, garlic, sliced white mushrooms, packaged assorted sliced mushrooms (gourmet blend), unsalted chicken broth, half-and-half, coarse salt, pepper, frozen petite green peas, salad greens, garlic bread, fresh pineapple.

LINGUINE WITH MUSHROOMS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 25 minutes, plus linguine

  • 8 ounces linguine
  • 1 tablespoon olive oil
  • 1 large onion, finely chopped
  • 1 teaspoon minced garlic
  • 1 (8-ounce) package sliced white mushrooms
  • 1 (4-ounce) package assorted sliced mushrooms (gourmet blend)
  • 1/2 cup cubed cooked ham (optional)
  • 3/4 cup unsalted chicken broth
  • 1/4 cup half-and-half
  • Coarse salt and pepper to taste
  • 1 cup frozen petite green peas

Cook linguine according to directions, omitting oil. Meanwhile, in a large nonstick skillet, heat oil on medium-high. Add onion and cook, stirring occasionally, 8 minutes or until softened and golden. Add garlic and cook 30 seconds, stirring constantly. Add mushrooms and cook, stirring occasionally, 10 minutes or until tender. Stir in ham (if desired), broth, half-and-half, salt and pepper; bring to a boil. Cook 3 minutes or until slightly thickened, stirring occasionally. Place peas in colander; drain linguine over peas. Return linguine and peas to pot; add mushroom sauce. Toss to coat. Serve immediately.

Per serving: 329 calories, 13 grams protein, 6 grams fat (17% calories from fat), 1.7 grams saturated fat, 56 grams carbohydrate, 5 milligrams cholesterol, 79 milligrams sodium, 5 grams fiber.

Wednesday: Express

Make it cool and quick with ROMAINE AND TOMATO SALAD WITH CHICKEN: Choose a packaged Caesar salad with low-fat dressing; add chopped tomatoes and thinly sliced red onions. Top with packaged cooked sliced chicken breast and any croutons.

Serve the simple salad with any BEAN SOUP, if desired. Add BREADSTICKS. For dessert, FRESH APRICOTS are in order.

Shopping List

packaged Caesar salad with low-fat dressing, tomatoes, red onion, packaged cooked sliced chicken breast, any croutons, any bean soup (if desired), breadsticks, fresh apricots.

Thursday: Meatless

No one will say no to no-meat KASHA, BEAN AND CORN TACOS. (See TIP.) Cook and stir 1/2 cup whole kasha in a large nonstick skillet on medium-high for 2 minutes or until hot and slightly toasted; spoon into a bowl. In same skillet, heat 1 tablespoon olive oil. Stir in 1 1/2 cups chopped onion and 1 cup chopped green bell pepper; cook and stir 5 minutes or until softened. Add 2 tablespoons chili powder and 1 tablespoon minced garlic; cook and stir 1 minute or until fragrant. Add reserved kasha and 2 cups boiling water. Simmer, covered, 7 minutes or until kasha is almost tender. Stir in 1 (15-ounce) can rinsed reduced-sodium pinto beans, 1 cup thawed frozen corn and 1 teaspoon coarse salt. Cook 3 more minutes or until kasha is tender. Spoon into 8 taco shells. Top with any shredded cheese, shredded lettuce, chopped tomatoes and reduced-fat sour cream.

All you need are NECTARINES for dessert.

Tip

No one will say no to no-meat KASHA, BEAN AND CORN TACOS. (See TIP.) Cook and stir 1/2 cup whole kasha in a large nonstick skillet on medium-high for 2 minutes or until hot and slightly toasted; spoon into a bowl. In same skillet, heat 1 tablespoon olive oil. Stir in 1 1/2 cups chopped onion and 1 cup chopped green bell pepper; cook and stir 5 minutes or until softened. Add 2 tablespoons chili powder and 1 tablespoon minced garlic; cook and stir 1 minute or until fragrant. Add reserved kasha and 2 cups boiling water. Simmer, covered, 7 minutes or until kasha is almost tender. Stir in 1 (15-ounce) can rinsed reduced-sodium pinto beans, 1 cup thawed frozen corn and 1 teaspoon coarse salt. Cook 3 more minutes or until kasha is tender. Spoon into 8 taco shells. Top with any shredded cheese, shredded lettuce, chopped tomatoes and reduced-fat sour cream.

All you need are NECTARINES for dessert.

Shopping List

whole kasha, olive oil, onion, green bell pepper, chili powder, garlic, canned reduced-sodium pinto beans, frozen corn, coarse salt, taco shells, any shredded cheese, lettuce, tomatoes, reduced-fat sour cream, nectarines.

Friday: Kids

The kids will love having AIR FRYER MEATLOAF WITH BARBECUE SAUCE for dinner tonight. So will the adults! Serve it with MASHED POTATOES and GREEN BEANS. For dessert, enjoy a slice of WATERMELON.

Shopping List

lean ground beef, panko crumbs, onion, eggs, parsley, mild barbecue sauce, Worcestershire sauce, garlic, paprika, coarse salt, pepper, mashed potatoes, green beans, watermelon.

AIR FRYER MEATLOAF WITH BARBECUE SAUCE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 30 minutes; standing time 6 to 8 minutes

  • 1 pound lean ground beef
  • 1/2 cup panko crumbs
  • 1/4 cup minced onion
  • 1 egg, lightly beaten
  • 2 tablespoons minced parsley
  • 3/4 cup mild barbecue sauce, divided
  • 1 tablespoon Worcestershire sauce
  • 1 clove garlic, minced
  • 1 teaspoon paprika
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper

Heat air fryer to 350 degrees. In a large bowl, combine beef, panko crumbs, onion, egg, parsley, 1/4 cup barbecue sauce, Worcestershire sauce, garlic, paprika, salt and pepper. Shape the mixture into a loaf and place on rack in air fryer. Air fry 20 minutes. Spoon remaining barbecue sauce over meatloaf; continue to cook 8 to 10 minutes or until internal temperature reaches 165 degrees. Let meatloaf stand 6 to 8 minutes, slice and serve. (Recipe adapted from SwirlsOfFlavor.com, Gwynn Galvin.)

Per serving: 275 calories, 25 grams protein, 6 grams fat (20% calories from fat), 2.3 grams saturated fat, 27 grams carbohydrate, 62 milligrams cholesterol, 671 milligrams sodium, 1 gram fiber.

Saturday: Easy Entertaining

Invite guests for MOROCCAN BEEF KEBABS tonight. In a large bowl, combine 2 tablespoons chopped cilantro, 2 tablespoons olive oil, 3 cloves minced garlic, 2 teaspoons cumin, 1 teaspoon paprika and 1/4 teaspoon cayenne pepper; mix well. Cut 1 1/4 pounds boneless beef top-sirloin steak, 1 medium onion and 1 medium green bell pepper into 1-inch pieces. Place marinade, meat and vegetables into a resealable plastic bag; turn to coat. Refrigerate 4 hours, turning once. Remove meat and vegetables from bag, discarding marinade. Alternately thread meat and vegetables onto four 12-inch skewers. Broil 3 to 4 inches from heat for 8 to 10 minutes for medium-rare to medium doneness, turning once. Season with coarse salt to taste.

Serve with COUSCOUS and a RED-TIPPED LETTUCE SALAD. Add PITA BREAD. All you'll want for dessert is light LEMON SORBET.

Shopping List

cilantro, olive oil, garlic, cumin, paprika, cayenne pepper, boneless beef top sirloin steak, onion, green bell pepper, coarse salt, couscous, red-tipped lettuce, pita bread, lemon sorbet.

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7 Day Menu Planner for August 04, 2024

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

Sunday: Family

Serve the family your own ROAST CHICKEN (5 to 7 pounds). Alongside, try these easy POTATOES AU GRATIN: Heat oven to 400 degrees. Coat an 8-by-12-inch baking dish with cooking spray. Scrub and thinly slice 2 pounds red potatoes. Arrange half of the potatoes in dish; drizzle with 1 tablespoon (of 2 tablespoons) melted butter and season to taste with coarse salt and pepper. Top with 1/4 cup (of 1/2 cup total) shredded Gruyere cheese; repeat layers. Bring 1 cup 2% milk to a simmer; pour over potatoes. Coat top with cooking spray. Bake 35 to 40 minutes or until potatoes are tender.

Add SLICED TOMATOES and CRUSTY ROLLS to the meal. Buy or make a PEACH COBBLER for dessert.

Plan

Save enough chicken and cobbler for Monday.

Shopping List

large chicken to roast, cooking spray, red potatoes, butter, coarse salt, pepper, Gruyere cheese, 2% milk, tomatoes, crusty rolls, peach cobbler.

Monday: Budget

You'll receive rave reviews on this economical RANCHO CHICKEN. Serve the flavorful casserole with a MIXED GREEN SALAD and extra TORTILLAS, if desired. Warm the leftover COBBLER for dessert.

Plan

Save enough Rancho Chicken and tortillas for Tuesday.

Shopping List

reduced-fat reduced-sodium condensed cream of mushroom and cream of chicken soups, canned diced tomatoes with green chiles, red bell pepper, onion, chili powder, black pepper, corn tortillas, shredded 50% reduced-fat sharp cheddar cheese, tomatoes, green onions, mixed greens.

RANCHO CHICKEN

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 50 minutes; standing time: 10 minutes

  • 1 (10 3/4-ounce) can reduced-fat reduced-sodium condensed cream of mushroom soup
  • 1 (10 3/4-ounce) can reduced-fat reduced-sodium cream of chicken soup
  • 1 (10-ounce) can diced tomatoes with green chiles, with liquid
  • 1 medium red bell pepper, chopped
  • 1 medium onion, chopped
  • 1 1/2 teaspoons chili powder
  • 1/4 teaspoon black pepper
  • 12 (6- to 7-inch) corn tortillas cut into bite-size strips
  • 2 1/2 cups shredded cooked chicken
  • 8 ounces shredded 50% reduced-fat sharp cheddar cheese
  • Sliced tomatoes and sliced green onions for garnish

Heat oven to 350 degrees. Combine 2 soups, tomatoes with chiles and liquid, bell pepper, onion, chili powder and black pepper; mix well. Set aside. To assemble: Sprinkle about 1/3 of the tortilla strips over bottom of a 9-by-13-inch baking dish. Layer half of the chicken over tortilla strips; continue with half the soup mixture, half the cheese and another 1/3 of tortilla strips. Layer with remaining chicken, soup mixture and tortilla strips. Bake, tightly covered with nonstick foil, 45 minutes or until bubbly around edges and center is hot. Increase heat to 400 degrees. Uncover; sprinkle with remaining cheese. Bake 4 to 5 minutes or until cheese is melted. Remove from oven. Top with sliced tomatoes and onions. Let stand 10 minutes before serving.

Per serving: 288 calories, 25 grams protein, 9 grams fat (29% calories from fat), 4.2 grams saturated fat, 28 grams carbohydrate, 56 milligrams cholesterol, 659 milligrams sodium, 4 grams fiber.

Tuesday: Heat and Eat

Sit back and relax, because dinner is ready as soon as you reheat the leftover RANCHO CHICKEN. Serve with a LETTUCE WEDGE and leftover TORTILLAS. Slice a WATERMELON for dessert.

Plan

Save enough watermelon for Wednesday.

Shopping List

lettuce, watermelon.

Wednesday: Express

Buy a fully cooked BEEF POT ROAST for an easy meal tonight. Serve with refrigerated (or your own) MASHED POTATOES and steamed FRESH ZUCCHINI. Add WHOLE-GRAIN ROLLS. Leftover WATERMELON is your dessert.

Shopping List

fully cooked beef pot roast, refrigerated mashed potatoes (or potatoes to mash), fresh zucchini, whole-grain rolls.

Thursday: Meatless

LENTIL SALAD makes a perfect no-meat dinner. Drizzle TOMATO WEDGES with balsamic vinaigrette and thinly sliced fresh basil to accompany the high-fiber entree. Add BREADSTICKS. For dessert, enjoy some summer NECTARINES.

Shopping List

lentils, coarse salt, bay leaves, cucumbers, celery, red onion, orange juice, white wine vinegar, Dijon mustard, reduced-fat feta cheese, tomatoes, balsamic vinaigrette, fresh basil, breadsticks, nectarines.

LENTIL SALAD

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: lentils, about 20 minutes; chilling time: 2 to 6 hours

  • 4 cups water
  • 2 cups dried lentils
  • 3/4 teaspoon coarse salt
  • 2 large bay leaves
  • 2 medium cucumbers, peeled, seeded and chopped
  • 1 cup finely chopped celery
  • 1 medium red onion, finely chopped
  • 3/4 cup orange juice
  • 3 tablespoons white wine vinegar
  • 1 1/2 tablespoons Dijon mustard
  • 1/2 cup crumbled reduced-fat feta cheese

Combine water, lentils, salt and bay leaves in a large saucepan; bring to a boil. Cover, reduce heat to low; simmer 20 minutes or until lentils are tender. Drain; discard bay leaves. Combine the lentils, cucumbers, celery and onion in a medium bowl. Whisk together orange juice, vinegar and mustard. Add to lentil mixture. Cover and chill 2 to 6 hours. Garnish individual servings with feta cheese.

Per serving: 223 calories, 17 grams protein, 1 gram fat (5% calories from fat), 0.7 gram saturated fat, 39 grams carbohydrate, 3 milligrams cholesterol, 374 milligrams sodium, 8 grams fiber.

Friday: Kids

Lucky kids! BLACK BEAN PIZZAS are on the menu: Heat oven to 350 degrees. In medium bowl, combine 1/2 cup mild salsa, 1 1/2 cups rinsed canned reduced-sodium black beans, 1/4 cup chopped cilantro and 1/4 teaspoon cumin; mix well. Spread on 5 or 6 split whole-grain English muffin halves. Divide and top with 1 cup shredded 50% reduced-fat cheddar cheese. Bake 8 to 10 minutes or until hot. Garnish with reduced-fat sour cream and guacamole.

Serve with BABY CARROTS and RED BELL PEPPER STRIPS with RANCH DRESSING for dipping. CHOCOLATE ICE CREAM with MARSHMALLOW TOPPING is a kid-friendly dessert.

Shopping List

mild salsa, canned reduced-sodium black beans, cilantro, cumin, whole-grain English muffins, shredded 50% reduced-fat cheddar cheese, reduced-fat sour cream, guacamole, baby carrots, red bell pepper, ranch dressing, chocolate ice cream, marshmallow topping.

Saturday: Easy Entertaining

Start your entertaining evening with GAZPACHO. Follow the refreshing cold soup with BIBB LETTUCE AND CHICKEN SALAD WITH PEANUT DRESSING. Add GREEN BEANS and SOURDOUGH BREAD. Buy FRUIT TARTS for dessert.

Shopping List

gazpacho, seasoned rice vinegar, creamy peanut butter, fish sauce, vegetable oil, bibb lettuce, English cucumber, jar hot cherry peppers, cooked chicken, fresh mint, green beans, sourdough bread, fruit tarts.

BIBB LETTUCE AND CHICKEN SALAD WITH PEANUT DRESSING

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: for the chicken

  • Peanut dressing:
  • 1/4 cup seasoned rice vinegar
  • 3 tablespoons creamy peanut butter
  • 1 1/2 tablespoons fish sauce
  • 1/4 cup vegetable oil
  • Salad:
  • 2 heads bibb lettuce (1 pound), leaves separated and torn
  • 1 English cucumber, cut into 2-inch-long matchsticks
  • 1/4 cup thinly sliced hot cherry peppers (from jar)
  • 4 cups cooked chicken, thinly sliced
  • 1/4 cup fresh mint, torn

For the dressing: Combine vinegar, peanut butter and fish sauce in a bowl. Microwave 15 seconds or until peanut butter has just softened. Add oil and whisk until smooth and fully combined.

For the salad: In a large bowl, toss lettuce, cucumber, cherry peppers and 3 tablespoons dressing together. Divide salad among 4 individual plates. Serve, topping individual portions with chicken. Drizzle with remaining dressing and sprinkle with mint.

(Adapted from "The Complete Salad Cookbook," America’s Test Kitchen.)

Per serving: 478 calories, 49 grams protein, 25 grams fat (48% calories from fat), 3.4 grams saturated fat, 13 grams carbohydrate, 119 milligrams cholesterol, 1026 milligrams sodium, 2 grams fiber.

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7 Day Menu Planner for July 28, 2024

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

Sunday: Family

Prepare your own LEG OF LAMB for the family. On the side, serve LEMON COUSCOUS. Cook 1 1/2 cups couscous according to package directions; fluff with a fork. Stir in 1 tablespoon grated lemon zest (yellow part only) and 1/4 cup chopped fresh parsley. Add steamed fresh ZUCCHINI and DINNER ROLLS to your meal. For dessert, make PEACH SHORTCAKE by layering sliced angel food cake with sliced fresh peaches and vanilla ice cream.

Plan

Save enough lamb and peaches for Monday. Save enough ice cream for Wednesday and Saturday. Prepare Monday's gazpacho if time permits.

Shopping List

leg of lamb, couscous, lemon, parsley, fresh zucchini, dinner rolls, angel food cake, fresh peaches, vanilla ice cream.

Monday: Heat and Eat

No stove time will be needed tonight for LAMB SANDWICHES. Spread focaccia with a thin layer of low-fat mayonnaise. Top with sliced lamb, roasted red peppers (from jar), crumbled reduced-fat feta cheese and a red-tipped lettuce leaf.

Serve with this WHITE GAZPACHO: In a blender, combine 2 medium peeled, seeded cucumbers (cut into chunks), 1 cup unsalted chicken broth, 1 1/2 tablespoons white wine vinegar, 1/8 teaspoon coarse salt, 1 (16-ounce) container fat-free sour cream and 1 crushed garlic clove. Pulse 3 or 4 times or until coarsely chopped. Chill 3 hours or more. Ladle soup into bowls and top with chopped tomatoes and chopped green onions. Dessert is leftover PEACHES topped with light whipped cream.

Shopping List

focaccia, low-fat mayonnaise, jar roasted red peppers, crumbled reduced-fat feta cheese, red-tipped lettuce, cucumbers, unsalted chicken broth, white wine vinegar, coarse salt, fat-free sour cream, garlic, tomatoes, green onions, light whipped cream.

Tuesday: Express

Tonight's CHILI WITH GREEN SALSA is quick, and it hit the spot at our house. Serve it with deli COLESLAW and WHOLE-GRAIN ROLLS. Enjoy FRESH PLUMS for dessert.

Shopping List

canola oil, chicken breast tenders, canned white beans, mild or medium green salsa, fresh cilantro, unsalted chicken broth, grape tomatoes, deli coleslaw, whole-grain rolls, fresh plums.

CHILI WITH GREEN SALSA

Servings: makes about 5 1/2 cups

Prep time: 10 minutes

Cook time: about 10 minutes

  • 1 tablespoon canola oil
  • 12 ounces chicken breast tenders, cut into 1/2-inch pieces
  • 2 (15- to 19-ounce) cans rinsed white beans
  • 1 3/4 to 2 cups mild or medium green salsa
  • 1/4 cup chopped fresh cilantro
  • 1/2 cup unsalted chicken broth or water
  • 1 cup grape tomatoes, cut into quarters

Heat oil in a large nonstick skillet on medium-high. Cook chicken, stirring constantly, 3 to 4 minutes or until it is no longer pink. Add beans, salsa, cilantro and broth or water; cook 5 minutes longer to blend flavors, stirring occasionally. Top with tomatoes and serve.

Per cup: 252 calories, 20 grams protein, 5 grams fat (18% calories from fat), 0.6 gram saturated fat, 29 grams carbohydrate, 45 milligrams cholesterol, 630 milligrams sodium, 6 grams fiber.

Wednesday: Budget

Keep food costs down and serve SPAGHETTI WITH BROCCOLI. Boil 1 pound fresh broccoli florets 2 to 3 minutes or until tender; set aside. Meanwhile, in a Dutch oven, heat 1 tablespoon olive oil. Add 1 medium sliced onion; cook 5 minutes or until golden. Add 2 ounces sliced prosciutto (cut into strips); mix well. Add 4 1/4 cups water; bring to a boil. Stir in 12 ounces broken spaghetti; bring to a boil and cook 4 minutes. Turn off heat; add drained broccoli. Cover and let stand 3 minutes. Drain until preferred consistency. (Mixture will be soupy.) Ladle into bowls; top with freshly grated pecorino cheese to serve.

Add a MIXED GREEN SALAD and GARLIC BREAD on the side. Leftover VANILLA ICE CREAM is a quick dessert.

Shopping List

fresh broccoli, olive oil, onion, prosciutto, spaghetti, pecorino cheese, mixed greens, garlic bread.

Thursday: Kids

Watch your angels line up for QUESADILLAS: Combine 1 cup shredded reduced-fat cheddar cheese, 1/4 cup crumbled goat cheese, 1/4 cup chopped cilantro, 1/2 to 1 teaspoon chili powder and 1 (15-ounce) can rinsed reduced-sodium black beans. Spread 3/4 cup bean mixture over each of 4 (6-inch) whole-grain tortillas. Top each with another tortilla; press down lightly. In a nonstick skillet on medium-high, heat each quesadilla 2 minutes per side or until browned. Cut into wedges.

Serve with deli CARROT RAISIN SALAD. For dessert, make instant CHOCOLOTE PUDDING with 1% milk and stir in MINI MARSHMALLOWS.

Shopping List

shredded reduced-fat cheddar cheese, goat cheese, cilantro, chili powder, canned reduced-sodium black beans, whole-grain tortillas, deli carrot raisin salad, instant chocolate pudding mix, 1% milk, mini marshmallows.

Friday: Meatless

Try CHEESE-STUFFED CREPES for a no-meat adventure: Heat oven to 375 degrees. Spoon 1 cup (of 2 cups) red pasta sauce into bottom of a 9-by-13-inch baking dish. In a bowl, mix 4 cups low-fat ricotta cheese, 1/2 cup freshly grated Parmesan cheese, 1/4 cup chopped fresh basil, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper. Spoon half of mixture into center of 8 crepes. Roll; place crepes, seam side down, into prepared dish. Spread 1 cup pasta sauce over crepes. Cover dish loosely with foil and bake 20 minutes. Remove foil. Bake 5 more minutes or until bubbly.

Serve with a GREEN SALAD. Try FRESH APRICOTS and OATMEAL COOKIES for dessert.

Tip

Try CHEESE-STUFFED CREPES for a no-meat adventure: Heat oven to 375 degrees. Spoon 1 cup (of 2 cups) red pasta sauce into bottom of a 9-by-13-inch baking dish. In a bowl, mix 4 cups low-fat ricotta cheese, 1/2 cup freshly grated Parmesan cheese, 1/4 cup chopped fresh basil, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper. Spoon half of mixture into center of 8 crepes. Roll; place crepes, seam side down, into prepared dish. Spread 1 cup pasta sauce over crepes. Cover dish loosely with foil and bake 20 minutes. Remove foil. Bake 5 more minutes or until bubbly.

Serve with a GREEN SALAD. Try FRESH APRICOTS and OATMEAL COOKIES for dessert.

Shopping List

jar red pasta sauce, low-fat ricotta cheese, Parmesan cheese, fresh basil, coarse salt, pepper, crepes, salad greens, fresh apricots, oatmeal cookies.

Saturday: Easy Entertaining

Treat your guests to PAN-SEARED SWORDFISH STEAKS. Serve with FETTUCCINE tossed with pesto and add steamed FRESH YELLOW SQUASH. Serve with a BIBB LETTUCE SALALD and WHOLE-GRAIN ROLLS. For dessert, make BANANA SUNDAE SAUCE and serve it warm over leftover VANILLA ICE CREAM.

Shopping List

vegetable oil, swordfish steaks, coarse salt, fettuccine, pesto, fresh yellow squash, bibb lettuce, whole-grain rolls, butter, light brown sugar, lemon, ground cinnamon, ripe bananas, pure vanilla extract.

PAN-SEARED SWORDFISH STEAKS

Servings: makes 4 servings

Prep time: about 10 minutes

Cook time: 7 to 11 minutes

  • 2 teaspoons vegetable oil
  • 4 (6- to 8-ounce) swordfish steaks, 1 inch thick
  • 3/4 teaspoon coarse salt

Heat oil in 12-inch nonstick skillet on medium-high until shimmering. Meanwhile, pat steaks dry with paper towels and sprinkle with salt. Place steaks in skillet and cook, flipping every 2 minutes, until golden brown and internal temperature reaches 130 degrees, 7 to 11 minutes. Transfer to plate and let rest 10 minutes before serving. (From "Foolproof Fish," America’s Test Kitchen.)

Per serving: 234 calories, 29 grams protein, 12 grams fat (49% calories from fat), 2.5 grams saturated fat, no carbohydrate, 97 milligrams cholesterol, 480 milligrams sodium, no fiber.

BANANA SUNDAE SAUCE

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 2 tablespoons butter
  • 3/4 cup packed light brown sugar
  • 1 tablespoon fresh lemon juice
  • Pinch ground cinnamon
  • 1 tablespoon water
  • 4 ripe medium bananas, peeled, cut crosswise in half, then lengthwise in half
  • 1 teaspoon pure vanilla extract

In a large nonstick skillet, melt butter on medium-high heat. Add sugar, lemon juice, cinnamon and water; stir until sugar begins to melt. Place bananas in single layer in skillet; cook 1 minute or until slightly softened. Shake skillet occasionally. Remove from heat, swirl in vanilla extract. Serve warm.

Per serving: 159 calories, 1 gram protein, 3 grams fat (17% calories from fat), 1.9 grams saturated fat, 34 grams carbohydrate, 8 milligrams cholesterol, 29 milligrams sodium, 2 grams fiber.

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