health

7 Day Menu Planner for August 18, 2024

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

Sunday: Family

Get ready for TOP ROUND RANCH SALAD for family day. Serve the steak with ORZO tossed with grated Parmesan cheese and CRUSTY BREAD. For dessert, a CHOCOLATE LAYER CAKE sounds good.

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Plan

Prepare enough beef and save some cake for Monday.

Shopping List

top round beef steak, salsa, iceberg lettuce, canned reduced-sodium black beans, frozen corn, ranch dressing, tortilla chips (optional), orzo, Parmesan cheese, crusty bread, chocolate layer cake.

TOP ROUND RANCH SALAD

Servings: makes 6 servings

Prep time: 15 minutes; marinating time: 6 hours to overnight

Cook time: 12 to 19 minutes

  • 1 top round beef steak, cut 1 inch thick (about 1 1/2 pounds)
  • 1 1/3 cups salsa, divided
  • 8 cups chopped iceberg lettuce
  • 1 (15-ounce) can reduced-sodium black beans, drained and rinsed
  • 1 cup frozen corn, thawed
  • 1/3 cup ranch dressing
  • 1 cup broken tortilla chips (optional)

Place beef and 1 cup salsa in resealable plastic bag; close bag securely and turn to coat. Marinate in refrigerator 6 hours or as long as overnight, turning occasionally. Remove steak from marinade; discard marinade. Place steak on grill over medium ash-covered coals. Grill, covered, turning occasionally, 12 to 14 minutes (or 16 to 19 minutes on preheated gas grill) for medium-rare doneness. Do not overcook. Meanwhile, combine lettuce, beans and corn in shallow serving bowl; toss. Carve steak into thin slices; arrange on top of salad. Drizzle dressing and 1/3 cup salsa separately over beef. Sprinkle with chips, if desired.

Per serving: 323 calories, 32 grams protein, 9 grams fat (25% calories from fat), 2.1 grams saturated fat, 30 grams carbohydrate, 78 milligrams cholesterol, 507 milligrams sodium, 7 grams fiber.

Monday: Heat and Eat

Make a STIR-FRY from Sunday's leftover beef. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 1 (1-pound) package of any frozen stir-fry vegetables and cook according to directions. Cut the leftover beef in 1/4-inch strips and add to vegetables, along with 1/2 cup stir-fry sauce. Heat through.

Serve over BROWN RICE. Add a SPINACH SALAD and SESAME BREADSTICKS. Leftover CAKE is dessert.

Plan

Cook, label and freeze enough rice for Saturday.

Shopping List

canola oil, any frozen stir-fry vegetables, stir-fry sauce, brown rice, fresh spinach, sesame breadsticks.

Tuesday: Express

You can have ANGEL HAIR PASTA WITH LEMON AND CHICKEN on the table in no time. Cook 1 (9-ounce) package refrigerated angel hair pasta according to directions; drain and transfer to a serving bowl. Add 1 (8- to 10-ounce) package chopped cooked chicken breast, 2 tablespoons olive oil, 2 tablespoons fresh lemon juice, 2 tablespoons chopped flat-leaf parsley, 1/4 teaspoon dried marjoram, 1/2 teaspoon garlic salt; toss to mix.

Serve with MIXED GREENS and GARLIC BREAD. Fresh PEACHES are always a welcome dessert.

Plan

Prepare Wednesday's enchiladas (except for baking) if time permits.

Shopping List

refrigerated angel hair pasta, packaged chopped cooked chicken breast, olive oil, lemon, flat-leaf parsley, dried marjoram, garlic salt, mixed greens, garlic bread, fresh peaches.

Wednesday: Kids

These CHILI CHICKEN ENCHILADAS are just mild enough for kids. Top with sliced avocados. (Adults might like to top theirs with sliced jalapeno peppers, too.)

Serve with extra TORTILLAS, if desired. POPSICLES are a cool dessert.

Plan

Save half of the enchiladas and buy enough avocados for Thursday.

Shopping List

cooking spray, cooked chicken, shredded Monterey Jack cheese, jar roasted red peppers or diced pimentos, canned chopped green chiles, reduced-fat sour cream, enchilada sauce, whole-grain tortillas, shredded 50% reduced-fat cheddar cheese, lettuce, tomatoes, avocados, Popsicles.

CHILI CHICKEN ENCHILADAS

Servings: Servings: makes 8 enchiladas

Prep time: about 15 minutes

Cook time: 40 to 45 minutes

  • 2 cups chopped cooked chicken (about 12 ounces)
  • 6 ounces shredded Monterey Jack cheese (about 1 1/2 cups)
  • 1/2 cup sliced roasted red peppers or diced pimentos (from jar), drained
  • 1 (4-ounce) can chopped green chiles, drained
  • 1 cup reduced-fat sour cream
  • 1 (10-ounce) can enchilada sauce, divided
  • 8 whole-grain tortillas (7- to 8-inch diameter)
  • 4 ounces shredded 50% reduced-fat cheddar cheese (about 1 cup)
  • Chopped lettuce, tomatoes, avocado and additional sour cream, if desired

Heat oven to 350 degrees. Coat a 13-by-9-inch baking dish with cooking spray. In a medium bowl, combine chicken, cheese, red peppers, chiles and sour cream; mix well. Spread about 2 teaspoons enchilada sauce on each tortilla. Top each with about 1/3 cup chicken mixture. Roll; arrange, seam side down, in baking dish. Top with remaining enchilada sauce; sprinkle with cheddar cheese. Cover with nonstick foil; bake 40 to 45 minutes or until thoroughly heated. Remove foil for last 5 minutes of baking time. Serve with lettuce, tomatoes, avocado and additional sour cream, if desired.

Per enchilada: 367 calories, 25 grams protein, 16 grams fat (38% calories from fat), 8.1 grams saturated fat, 32 grams carbohydrate, 72 milligrams cholesterol, 836 milligrams sodium, 3 grams fiber.

Thursday: Budget

You'll save some time and money on dinner tonight because you're having leftover ENCHILADAS topped with reduced-fat sour cream and sliced jalapenos. Serve them with REFRIED BEANS and an AVOCADO SALAD from leftover avocados. FRESH BLACKBERRIES are a perfect dessert.

Plan

Boil Friday's eggs tonight.

Shopping List

reduced-fat sour cream, jalapenos, refried beans, lettuce for salad, blackberries.

Friday: Meatless

CURRIED EGGS AND GREEN PEAS make a savory no-meat meal: Prepare any curry sauce mix according to directions, using 1% milk. Stir in frozen (thawed) tiny green peas and quartered hard-boiled eggs; heat through.

Serve over WHOLE-GRAIN TOAST TRIANGLES. Add STEAMED FRESH BROCCOLI on the side. For dessert, KIWIS will taste good.

Shopping List

curry sauce mix, 1% milk, frozen tiny green peas, eggs, whole-grain bread, fresh broccoli, kiwis.

Saturday: Family Entertaining

MUSHROOM AND CHICKEN TERIYAKI is a special meal for guests. Serve over leftover RICE. Add STEAMED FRESH SQUASH and a BAGUETTE. Buy a CHEESECAKE and top with FRESH STRAWBERRIES for a festive dessert.

Shopping List

lower-sodium or regular teriyaki sauce, cornstarch, ground ginger, canola oil, sliced fresh white mushrooms, fresh shiitake mushrooms, red bell pepper, green onions, garlic, cooked chicken, fresh squash, baguette, cheesecake, fresh strawberries.

MUSHROOM AND CHICKEN TERIYAKI

Servings: Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 1/4 cup lower-sodium or regular teriyaki sauce
  • 1 teaspoon cornstarch
  • 1 teaspoon ground ginger
  • 1/2 cup water
  • 2 teaspoons canola oil
  • 12 ounces sliced fresh white mushrooms (about 4 1/2 cups)
  • 4 ounces fresh shiitake mushrooms, stems removed and sliced (about 1 1/2 cups)
  • 1 large red bell pepper, sliced
  • 3 green onions, sliced
  • 2 teaspoons sliced garlic
  • 1 1/2 cups cooked chicken, cut into thin strips (about 6 ounces)

In a small bowl, combine teriyaki sauce, cornstarch, ginger and water; set aside. In a large nonstick skillet, heat oil on medium-high. Add all mushrooms; cook and stir 3 minutes or until they release their liquid. Add bell pepper, green onions and garlic; cook and stir 5 minutes or until mushroom liquid evaporates and garlic begins to brown. Add chicken and stir. Add teriyaki mixture; cook and stir 3 minutes or until slightly thickened. Serve immediately.

Per serving: 109 calories, 12 grams protein, 3 grams fat (26% calories from fat), 0.5 gram saturated fat, 8 grams carbohydrate, 24 milligrams cholesterol, 323 milligrams sodium, 2 grams fiber.

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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.

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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