health

7 Day Menu Planner for September 01, 2024

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

Sunday: Family

Fire up the grill for BEEF STEAK AL FORNO. Combine 2 teaspoons chopped fresh thyme, 2 teaspoons minced garlic and 1/2 teaspoon pepper. Press mixture evenly onto 1 (1-pound) flatiron or top blade steak. Grill, turning occasionally, over medium ash-covered coals 10 to 14 minutes (or 12 to 16 minutes on preheated gas grill). During last 2 minutes, sprinkle with 2 tablespoons shredded Parmesan cheese. Carve across grain into thin slices; season with coarse salt and pepper as desired.

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Offer HORSERADISH SAUCE on the side. Serve the steak with POTATOES AU GRATIN. Add a GREEN SALAD WITH CHERRY TOMATOES and WHOLE-GRAIN ROLLS. For dessert, top ANGEL FOOD CAKE with STRAWBERRY ICE CREAM.

Plan

Cook enough steak and save some potatoes and cake for Monday. Save enough ice cream for Tuesday.

Shopping List

fresh thyme, garlic, pepper, flatiron or top blade steaks, Parmesan cheese, coarse salt, horseradish sauce, baking potatoes, butter, nutmeg, Gruyere cheese, half-and-half, salad greens, cherry tomatoes, whole-grain rolls, angel food cake, strawberry ice cream.

POTATOES AU GRATIN

Prep time: 20 minutes

Cook time: about 1 hour; standing time: 10 minutes

  • 4 (8-ounce) baking potatoes
  • 1 clove garlic, smashed and peeled
  • 1 tablespoon butter
  • 1/2 teaspoon coarse salt, divided
  • Pepper to taste
  • Freshly grated nutmeg
  • 2 cups freshly grated Gruyere cheese, divided
  • 1 1/2 cups half-and-half

Heat oven to 350 degrees. Peel potatoes and pat dry. Slice 1/8 inch thick (use a mandoline if available); pat slices dry. Rub a 10-inch glass pie plate or gratin dish with garlic and butter. Layer potatoes in a circular pattern, covering bottom of dish. Sprinkle the layer with 1/8 teaspoon salt and some pepper and nutmeg; cover with 1/2 cup of cheese. Repeat layers 3 times with remaining ingredients, ending with cheese. Pour half-and-half over all. Bake, uncovered, about 1 hour or until bubbly and brown. Let stand 10 minutes loosely covered; cut into squares or wedges to serve.

Per serving: 210 calories, 10 grams protein, 12 grams fat (52% calories from fat), 7.5 grams saturated fat, 16 grams carbohydrate, 41 milligrams cholesterol, 294 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Make STEAK SALAD for dinner: Buy any packaged GREEN SALAD and any salad dressing (see TIP); toss together. Layer slices of leftover steak over top of salad. Sprinkle with crumbled Gorgonzola cheese.

Serve with leftover POTATOES and BREADSTICKS. For dessert, spoon SLICED PEACHES over leftover CAKE.

Tip

Make STEAK SALAD for dinner: Buy any packaged GREEN SALAD and any salad dressing (see TIP); toss together. Layer slices of leftover steak over top of salad. Sprinkle with crumbled Gorgonzola cheese.

Serve with leftover POTATOES and BREADSTICKS. For dessert, spoon SLICED PEACHES over leftover CAKE.

Shopping List

any packaged green salad, any salad dressing, Gorgonzola cheese, breadsticks, peaches.

Tuesday: Meatless

OVERSTUFFED POTATOES are on the menu tonight. Bake 4 (8-ounce) potatoes, slit the tops, squeeze the ends, and top with heated canned meatless chili. Garnish with shredded reduced-fat sharp cheddar cheese, low-fat sour cream and snipped fresh chives.

Serve with a MIXED GREEN SALAD and CORNBREAD (from mix). Scoop leftover ICE CREAM for dessert.

Shopping List

baking potatoes, canned meatless chili, shredded reduced-fat sharp cheddar cheese, low-fat sour cream, fresh chives, mixed greens, cornbread mix.

Wednesday: Express

Make it fast tonight with FISH WRAPS: Prepare any frozen breaded fish according to directions. Meanwhile, warm whole-grain tortillas. Place fish in tortillas; top with deli coleslaw. Wrap and serve.

Add HASH BROWNS (from frozen) and PETITE GREEN PEAS (from frozen). Bite into NECTARINES for dessert.

Shopping List

frozen breaded fish, whole-grain tortillas, deli coleslaw, frozen hash browns, frozen petite green peas, nectarines.

Thursday: Kids

The kids can help prepare SOUTHWESTERN LAYERED SALAD: In a large nonstick skillet, cook 1 pound lean ground beef 6 minutes or until no longer pink; drain. Add 1 (11-ounce) can Mexican-style corn with liquid. Sprinkle with 1 (1-ounce) packet less-sodium taco seasoning. Cook on medium 2 or 3 minutes, stirring constantly until blended and thoroughly heated. Meanwhile, on a large platter, arrange 6 cups torn romaine. Arrange beef mixture over lettuce. Sprinkle with 1/2 cup Mexican cheese blend. Drizzle with 1/2 cup ranch dressing; top with 1 cup corn chips. Garnish with salsa.

Serve with CARROT AND CELERY STICKS. Add FRESH CHERRIES for dessert.

Shopping List

lean ground beef, canned Mexican-style corn, less-sodium taco seasoning, romaine, Mexican cheese blend, ranch dressing, corn chips, salsa, carrots, celery, fresh cherries.

Friday: Budget

This economical SPICY CHICKEN STEW goes into our "favorites" file. Add a GREEN SALAD and CRUSTY ROLLS. KIWIS will be an easy dessert.

Shopping List

brown rice, olive oil, onion, garlic, boneless skinless chicken breasts, curry powder, Caribbean jerk seasoning, pepper, dry red wine or unsalted chicken broth, capers, canned reduced-sodium black beans, canned Italian-style diced tomatoes, salad greens, crusty rolls, kiwis.

SPICY CHICKEN STEW

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1 cup brown rice
  • 2 teaspoons olive oil
  • 1 cup chopped onion
  • 1 1/2 teaspoons minced garlic
  • 1 pound boneless skinless chicken breasts, cut into bite-size pieces
  • 1 teaspoon curry powder
  • 2 teaspoons Caribbean jerk seasoning
  • 1/2 teaspoon cracked pepper
  • 1/4 cup dry red wine or unsalted chicken broth
  • 2 tablespoons drained capers
  • 1 (16-ounce) can reduced-sodium black beans, rinsed
  • 1 (14.5-ounce) can Italian-style diced tomatoes with juice

Cook rice according to directions. Meanwhile, heat oil in a large nonstick skillet on medium-high. Add onion and garlic; cook 5 minutes or until tender. In a medium bowl, combine chicken, curry, jerk seasoning and pepper. Add chicken mixture to pan; cook 4 minutes. Stir in wine or broth, capers, beans and tomatoes. Cover, reduce heat to low, and simmer 10 minutes or until tender. Serve over rice.

Per serving: 326 calories, 25 grams protein, 5 grams fat (13% calories from fat), 0.9 gram saturated fat, 46 grams carbohydrate, 55 milligrams cholesterol, 385 milligrams sodium, 8 grams fiber.

Saturday: Easy Entertaining

Treat your guests to TANDOORI TURKEY WITH GRILLED ONIONS. Serve with BASMATI RICE and STEAMED FRESH GREEN BEANS. Add FLATBREAD. For dessert, buy FRUIT TARTS.

Shopping List

plain fat-free yogurt, canola oil, garlic, curry powder, cinnamon, turkey cutlets, coarse salt, pepper, white onions, cooking spray, basmati rice, fresh green beans, flatbread, fruit tarts.

TANDOORI TURKEY WITH GRILLED ONIONS

Prep time: 10 minutes; marinating time: 30 minutes to 24 hours

Cook time: less than 15 minutes

  • 1 (16-ounce) carton plain fat-free yogurt
  • 2 tablespoons canola oil
  • 3 cloves garlic, minced
  • 3 tablespoons curry powder
  • 2 teaspoons cinnamon
  • 1 1/4 pounds turkey cutlets
  • Coarse salt and pepper to taste
  • 2 small white onions

Whisk together yogurt, oil, garlic, curry powder and cinnamon. Pour marinade into a large resealable plastic bag. Season turkey with salt and pepper and add to bag. Seal and turn to coat. Refrigerate 30 minutes to 24 hours (see NOTE).

When ready to cook, heat grill or broiler. Meanwhile, peel and quarter onions. Remove turkey from bag, reserving marinade. Place turkey on grill or broiler; brush with marinade. Coat onions with cooking spray and place on grill or broiler. Grill turkey 4 to 5 minutes total, turning once and basting. Discard remaining marinade. Grill onions 5 minutes; turn and grill 5 to 7 minutes more or until soft. Serve.

NOTE: The longer the marinating time, the spicier the flavor.

Per serving: 227 calories, 37 grams protein, 4 grams fat (16% calories from fat), 0.7 gram saturated fat, 10 grams carbohydrate, 97 milligrams cholesterol, 93 milligrams sodium, 2 grams fiber.

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7 Day Menu Planner for August 25, 2024

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

Sunday: Family

No need to go to the islands for CARIBBEAN CHICKEN AND RICE SALAD. Serve the main-course salad with LEMON POPPY SEED MUFFINS (from mix).

Make an easy BLUEBERRY PIE for dessert: Bake a frozen pie crust according to directions; cool. Combine 1 (16-ounce) jar blueberry jam and 1/4 teaspoon ground cinnamon; microwave on high 1 minute or until mixture liquefies. Stir in 2 cups fresh blueberries. Spoon mixture into shell; chill for 1 hour. To serve, slice and garnish with light whipped cream.

Plan

Make an extra pie for Monday (Labor Day).

Shopping List

slivered almonds, olive oil, chicken breast tenders, yellow rice mix, cilantro, sweet onion (such as Vidalia), fresh jalapeno pepper, jerk seasoning, oranges, arrowroot, coarse salt, fresh baby spinach leaves, lemon poppy seed muffin mix, frozen pie crusts, blueberry jam, cinnamon, fresh blueberries, light whipped cream.

CARIBBEAN CHICKEN AND RICE SALAD

Servings: makes 6 servings

Prep time: 25 minutes

Cook time: less than 20 minutes, plus rice

  • 1/2 cup slivered almonds, divided
  • 1 1/2 teaspoons olive oil, divided
  • 12 ounces chicken breast tenders, cut into bite-size pieces
  • 1 (8-ounce) package yellow rice mix
  • 1/2 cup chopped cilantro, divided
  • 1/2 cup finely chopped sweet onion (such as Vidalia)
  • 1 fresh jalapeno pepper, seeded and finely chopped
  • 1 teaspoon jerk seasoning
  • 1 1/4 cups fresh orange juice, divided
  • 1 teaspoon arrowroot (see NOTE)
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon orange zest (orange part only)
  • 1 cup orange sections
  • 4 cups fresh baby spinach leaves

Heat a large skillet on medium-high. Add almonds and cook, stirring, until golden; set aside. In same skillet, heat 3/4 teaspoon oil and cook chicken 4 minutes, stirring, or until almost cooked through. Remove to a warm plate and cover to finish cooking. Meanwhile, cook the rice according to package directions. Toss hot rice with 1/4 cup chopped cilantro; set aside to keep warm.

For the dressing: Heat 3/4 teaspoon oil in a pan. Add onions, jalapeno pepper and jerk seasoning; cook 5 minutes or until onions are softened. Add 1 cup orange juice; boil 5 minutes to reduce. Combine the arrowroot and remaining 1/4 cup orange juice; stir into sauce to thicken. Add salt and orange zest. Toss the cooked chicken, orange sections, half the almonds, remaining 1/4 cup cilantro and spinach together. Add the hot rice and the dressing; toss again to mix thoroughly. Top with remaining almonds and serve.

NOTE: Arrowroot is a flavorless thickening agent. Look for it near the spices and baking ingredients.

Per serving: 308 calories, 20 grams protein, 7 grams fat (21% calories from fat), 0.9 gram saturated fat, 43 grams carbohydrate, 41 milligrams cholesterol, 616 milligrams sodium, 3 grams fiber.

Monday: Budget

Celebrate Labor Day with ROOT BEER PULLED PORK SANDWICHES on whole-grain toasted buns. Serve with deli POTATO SALAD and COLESLAW (or make your own). For dessert, slice the extra PIE and top it with VANILLA ICE CREAM.

Plan

Save enough pulled pork, buns and potato salad for Tuesday. Save enough ice cream for Tuesday and Saturday.

Shopping List

bone-in pork shoulder, onion soup mix, coarse salt, pepper, root beer, barbecue sauce, whole-grain buns, deli potato salad, deli coleslaw, vanilla ice cream.

ROOT BEER PULLED PORK SANDWICHES

Servings: makes 10 servings

Prep time: 20 minutes

Cook time: 10 to 11 hours on low; 15 to 20 minutes on high

  • 1 (5- to 6-pound) bone-in pork shoulder, trimmed
  • 1 (1-ounce) packet onion soup mix
  • 3/4 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1 (12-ounce) can root beer
  • 2 cups barbecue sauce, divided

Place pork in a 4-quart or larger slow cooker. Rub onion soup mix all over pork; sprinkle with salt and pepper. In a medium bowl, whisk together root beer and 1/2 cup barbecue sauce. Pour over pork. Cook on low 10 to 11 hours or until internal temperature reaches 190 degrees. Remove pork to cutting board and let cool slightly. Pour a cup of liquid from slow cooker into large measuring cup; discard fat to reserve about 3/4 cup of liquid. Use 2 forks to shred pork, discarding any fatty pieces. Place all the pork back into cooker with reserved juices. Add remaining barbecue sauce. Stir to combine. Cover; cook on high 15 to 20 minutes or until hot and bubbly.

Per serving: 460 calories, 37 grams protein, 20 grams fat (41% calories from fat), 7 grams saturated fat, 27 grams carbohydrate, 132 milligrams cholesterol, 753 milligrams sodium, no fiber.

Tuesday: Heat and Eat

No one will mind eating leftover PULLED PORK for dinner. Add the leftover POTATO SALAD and some PICKLES, OLIVES and CARROT STICKS to munch on. Top the leftover ICE CREAM with fresh peaches.

Shopping List

pickles, olives, carrot sticks, fresh peaches.

Wednesday: Kids

No kid can resist SPAGHETTI WITH MEAT SAUCE: Buy any of the sauces in a jar; heat and spoon it over any cooked spaghetti. Top with a little freshly grated Parmesan, and dinner is ready.

Add a CHOPPED LETTUCE SALAD, WHOLE-GRAIN ROLLS and WATERMELON CUBES for dessert.

Shopping List

jar meat sauce, spaghetti, Parmesan cheese, lettuce, whole-grain rolls, watermelon.

Thursday: Express

With the swiftness of a superhero, you'll have REUBEN WRAPS on the table: Spread burrito-size tortillas with reduced-fat Thousand Island dressing. Top with deli coleslaw, thinly sliced deli corned beef and Swiss cheese. Roll, halve and serve.

Add deli THREE-BEAN SALAD. NECTARINES are dessert.

Shopping List

burrito-size tortillas, reduced-fat Thousand Island dressing, deli coleslaw, deli corned beef, Swiss cheese, deli three-bean salad, nectarines.

Friday: Meatless

With its good flavor and simplicity, you can't go wrong with MACARONI SOUP WITH BEANS AND CABBAGE: Cook 1 1/2 cups elbow macaroni according to directions; drain. Meanwhile, in a Dutch oven, heat 1 tablespoon canola oil on medium-high. Add 1 thinly sliced medium onion, 1 pound thinly sliced Savoy cabbage, 1 teaspoon minced garlic and 1/4 teaspoon pepper; cook 6 to 8 minutes or until cabbage begins to wilt, stirring often. Add 4 (14-ounce) cans unsalted vegetable broth, 2 (19-ounce) cans rinsed reduced-sodium cannellini beans and 1 1/2 cups water; bring to a boil. Add macaroni; heat through and serve.

Make a LETTUCE SALAD and top with sliced HARD-BOILED EGGS and TOMATO WEDGES. Serve with CRUSTY BREAD. For dessert, try FRESH PLUMS.

Shopping List

elbow macaroni, canola oil, onion, Savoy cabbage, garlic, pepper, unsalted vegetable broth, canned reduced-sodium cannellini beans, lettuce, eggs, tomatoes, crusty bread, fresh plums.

Saturday: Easy Entertaining

This BAKED GROUPER was a hit with our guests. Serve it with RICE tossed with petite GREEN PEAS (frozen). Add a BIBB LETTUCE SALAD and SOURDOUGH BREAD. For dessert, make or buy CHOCOLATE BROWNIES and top them with leftover ice cream. If desired, drizzle with CHOCOLATE SAUCE to cap off a fine meal.

Shopping List

olive oil, onions, green bell pepper, canned crushed tomatoes, tomato paste, coarse salt, black pepper, skinless grouper filet, lemon pepper seasoning, cayenne pepper, rice, frozen petite green peas, Bibb lettuce, sourdough bread, chocolate brownies, chocolate sauce.

BAKED GROUPER

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 40 to 45 minutes

  • 2 tablespoons olive oil
  • 2 small onions, cut into 6 wedges each
  • 1 green bell pepper, cut into strips
  • 3/4 cup canned crushed tomatoes
  • 5 tablespoons tomato paste (see NOTE)
  • Water (if needed)
  • 1/2 teaspoon coarse salt (or to taste)
  • Black pepper to taste
  • 1 1/2 pounds skinless grouper filet, cut into 3-inch pieces
  • 1 teaspoon lemon pepper seasoning
  • 2 to 3 pinches cayenne pepper

Heat oven to 350 degrees. Heat oil in a large nonstick skillet on medium. Add onions and bell pepper; cook and stir 10 minutes or until softened. Stir in crushed tomatoes and tomato paste. Cover; reduce heat to low. Simmer, stirring often, 10 minutes or until onions are very soft. (If mixture becomes too thick, thin with some water.) Season with salt and black pepper. Put filets in a 9-by-13-inch baking dish, folding under thin ends. Season with lemon pepper and cayenne pepper. Add sauce and bake 20 to 25 minutes or until fish is opaque throughout.

NOTE: For convenience, look for tomato paste in a tube.

Per serving: 186 calories, 23 grams protein, 6 grams fat (28% calories from fat), 0.9 gram saturated fat, 10 grams carbohydrate, 42 milligrams cholesterol, 367 milligrams sodium, 3 grams fiber.

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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.

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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