health

7 Day Menu Planner for October 06, 2024

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

Sunday: Family

Bake a TURKEY BREAST for family day. Serve with delicious and pretty MEDITERRANEAN BROWN RICE SALAD. Add WHOLE-GRAIN ROLLS. For dessert, buy or make a CHERRY COBBLER.

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Plan

Save enough turkey and cobbler for Monday.

Shopping List

turkey breast, long-grain brown rice, canned reduced-sodium chickpeas, canned artichoke hearts, jar roasted red peppers, cherry tomatoes, cucumber, kalamata olives, parsley, coarse salt, pepper, lemons, extra-virgin olive oil, garlic, Dijon mustard, maple syrup, whole-grain rolls, cherry cobbler.

MEDITERRANEAN BROWN RICE SALAD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: for the rice

  • For the salad:
  • 1 cup long-grain brown rice, uncooked
  • 1 (15-ounce) can reduced-sodium chickpeas, rinsed
  • 1 (15-ounce) can artichoke hearts, drained and halved lengthwise
  • 1/2 (16-ounce) jar roasted red peppers, diced
  • 2 cups cherry tomatoes, halved
  • 2 cups cucumber, seeded, quartered and sliced
  • 1/2 cup kalamata olives
  • Coarse salt and pepper to taste
  • 1/4 cup chopped parsley
  • For the vinaigrette:
  • 4 tablespoons lemon juice
  • 1/3 cup extra-virgin olive oil
  • 1 clove garlic, minced
  • 1 1/2 teaspoons Dijon mustard
  • 1 tablespoon maple syrup

Cook rice according to directions; cool. Divide the salad ingredients into 4 servings. In each individual serving dish, arrange salad ingredients in a circle with olives in the center. Garnish with parsley. Combine vinaigrette ingredients and drizzle over each serving.

Per serving: 599 calories, 14 grams protein, 28 grams fat (41% calories from fat), 3.2 grams saturated fat, 77 grams carbohydrate, no cholesterol, 856 milligrams sodium, 10 grams fiber.

Monday: Heat and Eat

These TURKEY ROLL-UPS make good use of leftover turkey: Mix together 1/3 cup low-fat mayonnaise, 1 tablespoon Dijon mustard and 3 tablespoons chutney. Spread evenly over 8 (8-inch) whole-grain tortillas. Top with sliced turkey, thin slices of red onion and fresh spinach leaves. Roll tightly, cut in half and serve.

Add BAKED CHIPS and a LETTUCE WEDGE. Warm the leftover COBBLER and top with VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

low-fat mayonnaise, Dijon mustard, chutney, whole-grain tortillas, red onion, fresh spinach, baked chips, lettuce, vanilla ice cream.

Tuesday: Budget

Flavorful CABBAGE WITH SMOKED SAUSAGE AND APPLES is a budget-friendly dish. Serve the savory entree with PICKLED BEETS and DARK RYE BREAD. For dessert, PEARS are easy.

Shopping List

cooking spray, green cabbage, onion, Granny Smith apple, garlic, canola oil, bay leaf, fresh rosemary, cider vinegar, light brown sugar, whole-grain mustard, caraway seeds, smoked sausage links, pepper, pickled beets, dark rye bread, pears.

CABBAGE WITH SMOKED SAUSAGE AND APPLES

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 6 to 8 hours on low

  • 1 small head green cabbage, thinly sliced
  • 1 medium onion, chopped
  • 1 large Granny Smith apple, cored and chopped
  • 1 clove garlic, minced
  • 1 teaspoon canola oil
  • 1 bay leaf
  • 1 small sprig fresh rosemary
  • 3 tablespoons cider vinegar
  • 1 tablespoon light brown sugar
  • 1 tablespoon whole-grain mustard
  • Generous pinch of caraway seeds
  • 1 pound halved smoked sausage links
  • 1/2 teaspoon pepper

Coat the inside of a 4-quart or larger slow cooker with cooking spray. Layer cabbage, onion, apple, garlic, oil, bay leaf, rosemary, vinegar, brown sugar, mustard and caraway seeds in cooker. Mix well. Nestle the sausage pieces into the cabbage mixture so they don’t dry out. Cover and cook on low, stirring the cabbage mixture several times, for at least 6 hours, up to 8 hours. Season with pepper. Remove bay leaf and rosemary sprig before serving.

Per serving: 285 calories, 12 grams protein, 19 grams fat (59% calories from fat), 7.5 grams saturated fat, 18 grams carbohydrate, 44 milligrams cholesterol, 699 milligrams sodium, 4 grams fiber.

Wednesday: Express

Make this quick SPAGHETTI WITH MEAT SAUCE: Cook 1 pound lean ground beef or ground turkey breast in a Dutch oven on medium 5 to 6 minutes or until no longer pink; drain. Add 1 (24- to 26-ounce) jar tomato-and-basil pasta sauce, 1 (4- to 6-ounce) can drained sliced mushrooms and 1 teaspoon dried basil. Bring to a boil; reduce heat to low and simmer 10 minutes. Serve over refrigerated pasta (prepared as directed on package).

Add a packaged GREEN SALAD and GARLIC BREAD. TAPIOCA PUDDING is a good dessert to complete your meal.

Shopping List

lean ground beef or ground turkey breast, jar tomato-and-basil pasta sauce, canned sliced mushrooms, dried basil, refrigerated pasta, packaged green salad, garlic bread, tapioca pudding.

Thursday: Meatless

This LENTIL SOUP WITH TOMATOES AND PEPPERS is meatless and quick: Heat 1 tablespoon canola oil in a Dutch oven on medium. Add 1 1/2 cups chopped onion, 1 1/2 cups diced red bell pepper, 2 teaspoons minced garlic and 1 teaspoon dried thyme. Cover and cook 8 minutes or until vegetables are soft but not browned. Add 4 cups vegetable broth or water, 1 cup lentils (rinsed and sorted), 2 small bay leaves, 1 teaspoon coarse salt and 1/4 teaspoon black pepper. Bring to a boil, reduce heat to low and simmer 30 minutes or until lentils are tender. Mix in 1 (28-ounce) can crushed tomatoes. Simmer 5 to 10 minutes to blend flavors. Remove bay leaves and serve.

Accompany the soup with a SPINACH SALAD and CHEESE TOAST (sprinkle any shredded cheese on any dense bread and broil until the cheese melts). Leftover ICE CREAM with BUTTERSCOTCH SAUCE is dessert.

Plan

Save enough butterscotch sauce for Friday.

Shopping List

canola oil, onion, red bell pepper, garlic, dried thyme, vegetable broth, lentils, bay leaves, coarse salt, black pepper, can crushed tomatoes, fresh spinach, any shredded cheese, any dense bread, butterscotch sauce.

Friday: Kids

The kids can prepare their own BEANY BURRITOS: Heat canned vegetarian refried beans and spread on burrito-size tortillas. Cover beans with drained mild salsa, shredded lettuce and any shredded cheese. Roll, cut in half and serve with RICE.

Munch on CARROT STICKS alongside. Finish with ROCKY ROAD PARFAIT, a kid's ooey-gooey dream: In a tall dessert or other glass, layer instant chocolate pudding with leftover butterscotch sauce, marshmallow cream, a few chopped pecans and some raisins. Repeat layers and serve.

Shopping List

canned vegetarian refried beans, burrito-size tortillas, mild salsa, lettuce, any shredded cheese, rice, carrots, instant chocolate pudding, marshmallow cream, pecans, raisins.

Saturday: Easy Entertaining

Invite friends for PARMESAN BAKED FISH. Heat oven to 450 degrees. Coat 4 (12- by 18-inch) pieces of foil with cooking spray. Center 1 (4- to 6-ounce) cod fillet on each piece of foil. Top each with 1 tablespoon low-fat mayonnaise, then 1 tablespoon freshly grated Parmesan cheese and a sprinkle of cayenne pepper. Slice 2 medium zucchini and 1/2 medium red bell pepper into strips; divide vegetables and arrange atop fillets. Double-fold ends and top to seal, leaving enough space for heat circulation. Bake 18 to 22 minutes. Open packets away from your face. Serve with GARLIC SPINACH and ORZO tossed with chopped fresh parsley. Add CRUSTY BREAD. For dessert, buy FRUIT TARTS.

Shopping List

cooking spray, cod fillets, low-fat mayonnaise, Parmesan cheese, cayenne pepper, fresh zucchini, red bell pepper, olive oil, garlic, fresh baby spinach leaves, lemon, coarse salt, black pepper, sugar, orzo, fresh parsley, crusty bread, fruit tarts.

GARLIC SPINACH

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 1 tablespoon olive oil
  • 2 cloves garlic, thinly sliced
  • 1 (10-ounce) package fresh baby spinach leaves
  • 1 tablespoon fresh lemon juice
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper
  • Pinch of sugar

Heat oil in a large nonstick skillet on medium. Reduce heat to low; add garlic. Cook, stirring often, about 5 minutes or until garlic is lightly golden. Add spinach; increase heat to medium. Cook, stirring constantly, about 3 minutes or until spinach is wilted. Stir in lemon juice, salt, pepper and sugar. Serve immediately.

Per serving: 50 calories, 2 grams protein, 4 grams fat (60% calories from fat), 0.5 gram saturated fat, 3 grams carbohydrate, no cholesterol, 176 milligrams sodium, 2 grams fiber.

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7 Day Menu Planner for September 29, 2024

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

Sunday: Family

Think tropical as the family enjoys ROASTED PORK TENDERLOIN WITH MANGO RELISH. Alongside, serve BROWN RICE tossed with toasted cashews (see TIP). Add STEAMED FRESH ASPARAGUS and SOURDOUGH BREAD. Slice a COCONUT CAKE for dessert.

Tip

Think tropical as the family enjoys ROASTED PORK TENDERLOIN WITH MANGO RELISH. Alongside, serve BROWN RICE tossed with toasted cashews (see TIP). Add STEAMED FRESH ASPARAGUS and SOURDOUGH BREAD. Slice a COCONUT CAKE for dessert.

Plan

Roast a second (unmarinated) pork tenderloin and save some cake for Monday. If time permits, make Monday's soup today. Cook enough rice, label and freeze for Wednesday.

Shopping List

oranges, molasses, fresh ginger, coriander, pork tenderloins, mango, fresh mint, dried cranberries, rice vinegar, crushed red pepper, brown rice, cashews, fresh asparagus, sourdough bread, coconut cake.

ROASTED PORK TENDERLOIN WITH MANGO RELISH

Servings: makes 4 servings

Prep time: less than 20 minutes; marinating time: 4 to 24 hours

Cook time: less than 25 minutes; standing time: 5 minutes

  • 3 tablespoons fresh orange juice
  • 1 tablespoon molasses
  • 1 1/2 teaspoons grated fresh ginger
  • 1/2 teaspoon coriander
  • 1 (3/4- to 1-pound) well-trimmed pork tenderloin
  • 1/2 mango, peeled and diced
  • 1 tablespoon chopped fresh mint
  • 1 tablespoon dried cranberries
  • 1 1/2 teaspoons rice vinegar
  • 1/8 teaspoon crushed red pepper

In a large resealable plastic bag, combine juice, molasses, ginger and coriander; mix well. Add pork tenderloin; seal and refrigerate 4 to 24 hours. Heat oven to 425 degrees. Remove pork from marinade; discard marinade and place marinated pork in shallow roasting pan. Roast 20 to 22 minutes or until internal temperature reaches 145 degrees. Remove from oven; tent with foil and let stand 5 minutes. Meanwhile, in a small bowl, combine mango, mint, cranberries, vinegar and red pepper. Slice tenderloin and serve with relish.

Per serving: 124 calories, 17 grams protein, 2 grams fat (17% calories from fat), 0.8 gram saturated fat, 9 grams carbohydrate, 46 milligrams cholesterol, 37 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Make SPLIT-PEA SOUP WITH PORK for an easy meal. In a Dutch oven, combine 12 cups water and 1 (16-ounce) package split peas (picked over and rinsed), 3 chicken bouillon cubes and 2 cups chopped onion; bring to boil on medium-high. Reduce heat to low and simmer, uncovered, 2 hours; stir occasionally. Add 1 1/2 cups thinly sliced fresh carrots; simmer 20 minutes or until carrots are almost tender. Stir in 2 cups diced cooked pork; simmer 10 more minutes. Ladle into bowls; garnish with fat-free croutons and reduced-fat sour cream.

Serve with a SPINACH SALAD and CRUSTY BREAD. Leftover CAKE is your dessert.

Shopping List

split peas, chicken bouillon cubes, onion, fresh carrots, fat-free croutons, reduced-fat sour cream, fresh spinach, crusty bread.

Tuesday: Meatless

COUSCOUS WITH ROASTED VEGETABLES makes a fine no-meat dinner. Add a MIXED GREEN SALAD and PITA BREAD. For dessert, make instant LEMON PUDDING with skim milk, topped with light whipped cream.

Plan

Thaw rice for Wednesday.

Shopping List

red and orange bell peppers, yellow and zucchini squashes, coarse salt, black pepper, garlic, Italian seasoning, olive oil, balsamic vinegar, couscous, Greek crumbled feta cheese (basil-and-tomato flavor if available), salad greens, pita bread, instant lemon pudding, skim milk, light whipped cream.

COUSCOUS WITH ROASTED VEGETABLES

Servings: makes 4 servings

Prep time: less than 15 minutes

Cook time: 12 to 14 minutes, plus couscous

  • 1 each large red and orange bell pepper, cut into 1/2-inch strips
  • 1 each medium yellow and zucchini squash, cut on bias into 1/4-inch slices
  • 1 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 3/4 teaspoon minced garlic
  • 3/4 teaspoon Italian seasoning
  • 2 tablespoons olive oil
  • 3 tablespoons balsamic vinegar
  • 2 to 2 1/2 cups cooked couscous
  • 4 ounces crumbled Greek feta cheese (basil-and-tomato flavor if available)

Heat oven to 425 degrees. In a large bowl, mix together both peppers and both squashes. Separately, mix together salt, black pepper, garlic, Italian seasoning, olive oil and vinegar. Pour over vegetables and toss to coat. Spread vegetables evenly over large baking sheet covered with foil, reserving marinade. Roast 12 to 14 minutes or until vegetables are softened. Cool vegetables; toss with reserved marinade, couscous and cheese; serve.

Per serving: 326 calories, 13 grams protein, 11 grams fat (29% calories from fat), 3.1 grams saturated fat, 45 grams carbohydrate, 10 milligrams cholesterol, 870 milligrams sodium, 5 grams fiber.

Wednesday: Budget

Saving money is easy with economical ACROSS THE BORDER CHICKEN. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 1 pound boneless skinless chicken thighs (cut into strips) and 1 (14.5-ounce) can no-salt-added tomato sauce; cook 5 minutes, stirring often. Stir in 1 (14.5-ounce) can no-salt-added corn (rinsed), 1 (4-ounce) can chopped green chiles, 1 1/2 teaspoons chili powder and 1 teaspoon onion powder. Bring to a boil; reduce heat to medium-low and cook 10 minutes, stirring occasionally.

Serve the chicken over the leftover RICE. Add a ROMAINE SALAD and make CORNBREAD from a mix. A bowl of SLICED PEACHES sounds good for dessert.

Shopping List

canola oil, boneless skinless chicken thighs, no-salt-added tomato sauce, no-salt-added canned corn, canned chopped green chiles, chili powder, onion powder, romaine, cornbread mix, peaches.

Thursday: Kids

Expect the kids to love helping you make TACO MONSTER MOUTHS. Serve them with CARROT STICKS. For dessert, halved KIWIS, scooped with a spoon, are fun.

Shopping List

pimento-stuffed green olives, American or mild cheddar cheese, taco shells, 95% lean ground beef, less-sodium taco seasoning mix, plum tomatoes, lettuce, carrots, kiwis.

TACO MONSTER MOUTHS

Servings: makes 6 tacos

Prep time: 15 minutes

Cook time: about 15 minutes

  • 12 large pimento-stuffed green olives
  • 3 slices American or mild cheddar cheese
  • 6 taco shells
  • 1 pound 95% lean ground beef
  • 1 ounce (2 tablespoons) less-sodium taco seasoning
  • 1/3 cup water
  • 2 plum tomatoes, cut lengthwise into 3 pieces (remove pulp)
  • Shredded lettuce

Cut slit into 1 side of each olive to make a flat side. Cut each of the cheese slices in half vertically in a zigzag line to look like teeth. Heat oven to 350 degrees. Arrange taco shells on an ungreased cookie sheet; bake 5 to 7 minutes. Meanwhile, in a large nonstick skillet, cook beef on medium-high, stirring frequently, 5 to 7 minutes or until no longer pink; drain. Stir in taco seasoning mix and water. Reduce heat to medium; cook 5 minutes or until water has evaporated. To assemble, divide beef and fill tacos. Place each taco on its side on serving plate; insert 1 tomato slice into meat filling to look like the tongue. Place 1 cheese slice, zigzag edge facing out, along top side of taco between the shell and filling for teeth. Place 2 olives, flat side down, to look like eyes on top of shell. Insert lettuce next to beef to look like hair.

Per serving: 236 calories, 20 grams protein, 12 grams fat (47% calories from fat), 5.3 grams saturated fat, 12 grams carbohydrate, 51 milligrams cholesterol, 836 milligrams sodium, 1 gram fiber.

Friday: Express

Who can resist a burger? These LEAN MEAN CHEESEBURGERS will hit the spot. Combine 1 pound 93% lean ground beef, 2 tablespoons quick-cooking oats (place in resealable plastic bag and crush with rolling pin to a fine consistency) and 1/2 teaspoon steak seasoning blend in a large bowl; mix lightly but thoroughly. Lightly shape into four 1/2-inch-thick patties. Grill over ash-covered charcoal 8 to 10 minutes (or 7 to 9 minutes on a preheated gas grill). Turn occasionally. Top with your favorite cheese. Offer lettuce and tomato slices. Serve on seeded or whole-wheat hamburger buns.

Accompany the all-American favorite with deli BROCCOLI SALAD and BAKED CHIPS. Scoop RASPBERRY SORBET for dessert.

Plan

Save enough sorbet for Saturday.

Shopping List

93% lean ground beef, quick-cooking oats, steak seasoning blend, your favorite cheese, lettuce, tomatoes, seeded or whole-wheat hamburger buns, deli broccoli salad, baked chips, raspberry sorbet.

Saturday: Easy Entertaining

Serve your guests DIJON CHICKEN. Heat oven to 375 degrees. Combine 1/2 cup dry breadcrumbs, 2 tablespoons freshly grated Parmesan cheese, 1/2 teaspoon dried thyme and 1/4 teaspoon pepper; mix well and set aside. Brush 3 tablespoons Dijon mustard-mayonnaise blend (buy prepared or mix equal parts Dijon mustard and mayonnaise) on 4 (5- to 6-ounce) boneless chicken breasts. Coat in breadcrumbs; shake off excess. Arrange on a rack coated with cooking spray and place rack in shallow baking dish. Bake 20 to 30 minutes or until internal temperature reaches 165 degrees.

Serve with RICE PILAF (from mix). Squeeze fresh lemon juice over STEAMED FRESH GREEN BEANS. Add a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. For dessert, serve leftover SORBET in stemmed glasses and add BUTTER COOKIES.

Shopping List

dry breadcrumbs, Parmesan cheese, dried thyme, pepper, Dijon mustard, mayonnaise, boneless chicken breasts, cooking spray, rice pilaf mix, lemon, fresh green beans, bibb lettuce, whole-grain rolls, butter cookies.

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7 Day Menu Planner for September 15, 2024

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

Sunday: Family

Enjoy family day with grilled GARLIC-LIME MARINATED CHICKEN: In a resealable plastic bag, combine 1/2 cup fresh lime juice, 1/3 cup canola oil, 1/4 cup tequila or fat-free unsalted chicken broth, 2 teaspoons garlic powder, 2 teaspoons chopped fresh cilantro, 1/2 teaspoon cayenne pepper, 1/2 teaspoon cumin and 1/2 teaspoon coarse salt; mix well. Add 8 (5- to 6-ounce) boneless skinless chicken breasts; turn to coat. Refrigerate 1 hour. Heat grill. Remove chicken; discard marinade. Grill or broil 5 to 7 minutes per side.

Serve with one of our favorites, DILLY POTATO SALAD. Add CRUSTY ROLLS and SLICED TOMATOES drizzled with olive oil and topped with fresh basil leaves. For dessert, slice POUND CAKE and top with sliced fresh PEACHES.

Plan

Save enough chicken, potato salad and cake for Monday.

Shopping List

limes, canola oil, tequila or unsalted chicken broth, garlic powder, fresh cilantro, cayenne pepper, cumin, coarse salt, boneless skinless chicken breasts, red potatoes, zucchini, canned sliced black olives, celery, red onion, fresh dill, white wine vinegar, less-sodium seasoned salt, dry mustard, crusty rolls, tomatoes, olive oil, fresh basil, pound cake, fresh peaches.

DILLY POTATO SALAD

Servings: makes 10 servings

Prep time: 20 minutes

Cook time: less than 10 minutes

  • 2 pounds red potatoes, cut into bite-size pieces
  • 1/2 pound diced zucchini
  • 1 (2.2-ounce) can sliced black olives, drained
  • 1/2 cup thinly sliced celery
  • 1/2 cup chopped red onion
  • 2 tablespoons chopped fresh dill
  • 3 tablespoons canola oil
  • 2 tablespoons white wine vinegar
  • 2 teaspoons less-sodium seasoned salt
  • 2 teaspoons dry mustard

Boil potatoes in enough water to cover for 5 to 6 minutes. Add zucchini; boil 1 minute and drain. In a large bowl, combine potatoes and zucchini with olives, celery and onion; sprinkle with dill. In small bowl, combine oil, vinegar, seasoned salt and dry mustard; mix well. Pour over vegetables and toss to coat.

Per serving: 120 calories, 2 grams protein, 5 grams fat (38% calories from fat), 0.5 gram saturated fat, 17 grams carbohydrate, no cholesterol, 260 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Take it easy and enjoy the leftover CHICKEN and POTATO SALAD. Add some deli COLESLAW on the side along with WHOLE-GRAIN ROLLS. For dessert, leftover CAKE goes well with CHOCOLATE ICE CREAM.

Plan

Save enough ice cream for Thursday.

Shopping List

deli coleslaw, whole-grain rolls, chocolate ice cream.

Tuesday: Budget

Slow cookers, simplicity and budgets all go together, and ITALIAN BEEF STEW ticks all those boxes: In a 4-quart or larger slow cooker, layer 2 pounds trimmed beef cubes for stew, 2 medium onions cut into wedges and 1 large red bell pepper cut into 1-inch pieces. Pour 2 cups spaghetti sauce (from jar) over all. Cover and cook on low 8 to 9 hours. Add 1 1/2 pounds yellow summer squash cut into 3/4-inch chunks; cook 15 minutes on high or until squash is tender; mix well. Season with coarse salt and black pepper to taste.

Serve over FETTUCCINE along with a MIXED GREEN SALAD. Add GARLIC BREAD. PEARS are your dessert.

Shopping List

beef cubes for stew, onions, red bell pepper, jar spaghetti sauce, yellow summer squash, coarse salt, black pepper, fettuccine, mixed greens, garlic bread, pears.

Wednesday: Kids

The kids will cheer when you tell them that DOGS WITH DOGGONE GOOD SALSA are on the menu tonight: Combine 1 tablespoon Dijon mustard, 1 cup salsa and 1/2 medium yellow bell pepper (finely chopped); mix well. Spoon over grilled lower-sodium lower-fat HOT DOGS in whole-grain hot dog buns.

Add OVEN FRIES (from frozen) and RAW BABY CARROTS with a RANCH DRESSING DIP. Let the kids make instant BANANA PUDDING with 1% milk for dessert. Slice some bananas and stir them into the pudding.

Shopping List

Dijon mustard, salsa, yellow bell pepper, lower-sodium lower-fat hot dogs, whole-grain hot dog buns, frozen oven fries, baby carrots, ranch dressing dip, instant banana pudding, 1% milk, bananas.

Thursday: Meatless

ZUCCHINI AND ONION FRITTATA is a tasty no-meat dinner. Serve with a packaged CAESAR SALAD and a BAGUETTE. Leftover CHOCOLATE ICE CREAM with chocolate fudge sauce is dessert.

Shopping List

eggs, coarse salt, pepper, olive oil, red onion, zucchini, sliced Provolone, Parmesan, packaged Caesar salad, baguette, chocolate fudge sauce.

ZUCCHINI AND ONION FRITTATA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 12 eggs
  • Coarse salt and pepper
  • 2 tablespoons olive oil
  • 1 small red onion, julienned (about 1/4 cup)
  • 1 medium zucchini, cut into 1/4-inch slices
  • 4 slices Provolone
  • 2 tablespoons grated Parmesan for garnish

Heat oven to 400 degrees. In a medium bowl, whisk eggs; season with salt and pepper to taste. Heat oil in a large ovenproof skillet on medium-high. Add onion; cook 3 minutes or until softened. Pour the eggs over onion; arrange zucchini slices on top. Reduce heat to low; cook 2 minutes or until the eggs at the center of skillet begin to set. Make sure edges do not burn. Transfer to oven; bake 15 to 17 minutes or until eggs are fluffy and cooked through. Top with Provolone and bake for another minute or until cheese melts. To serve, run a spatula around the edges of skillet and slide the frittata onto a plate. Garnish with Parmesan and slice into wedges. (Adapted from "Brunch King," Joey Maggiore, Figure 1 Publishing).

Per serving: 375 calories, 26 grams protein, 27 grams fat (67% calories from fat), 9.7 grams saturated fat, 5 grams carbohydrate, 575 milligrams cholesterol, 449 milligrams sodium, 1 gram fiber.

Friday: Express

Try any packaged JAMBALAYA MIX tonight. Serve with a ROMAINE SALAD. Continue the New Orleans tradition and serve warm BREAD PUDDING from the bakery for dessert. Let the good times roll!

Plan

Save enough bread pudding for Saturday.

Shopping List

packaged jambalaya mix and protein of choice, Romaine, bakery bread pudding.

Saturday: Easy Entertaining

Serve your lucky friends CHILI CUMIN PORK TENDERLOIN and wait for the compliments. Accompany the spicy pork with BLACK BEAN SALAD: In a medium bowl, combine 1 (16-ounce) can rinsed reduced-sodium black beans, 4 thinly sliced green onions with half the tops, 1 cup mild to spicy salsa, 2 tablespoons chopped fresh cilantro and juice of 1/2 lime; mix well. Let stand 30 minutes to 1 hour at room temperature.

Warm the leftover BREAD PUDDING and top with this BOURBON SAUCE: In a small bowl, microwave (covered) 1/2 stick (1/4 cup) unsalted butter on high 45 seconds or until melted. Stir in 1/2 cup sifted powdered sugar, 1 lightly beaten egg and 2 tablespoons bourbon (or 1 1/2 teaspoons pure vanilla extract); microwave on medium (50% power) 1 to 2 minutes, stirring several times. (For a smoother sauce, process in a blender or food processor a few seconds.)

Shopping List

chili powder, cumin, garlic powder, dried oregano, black pepper, cinnamon, coarse salt, cayenne pepper, pork tenderloins, canned reduced-sodium black beans, green onions, mild to spicy salsa, fresh cilantro, lime, unsalted butter, powdered sugar, egg, bourbon or pure vanilla extract.

CHILI CUMIN PORK TENDERLOIN

Servings: makes 8 servings

Prep time: less than 10 minutes

Cook time: 18 to 22 minutes; standing time: 5 minutes

  • 1 tablespoon chili powder
  • 1 1/2 teaspoons cumin
  • 1 1/2 teaspoons garlic powder
  • 1 1/2 teaspoons dried oregano
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon cayenne pepper
  • 1 3/4 to 2 pounds pork tenderloins

Heat oven to 425 degrees. Combine chili powder, cumin, garlic powder, oregano, black pepper, cinnamon, salt and cayenne pepper; mix well. Rub spice mixture into all sides of pork tenderloin. Place meat on rack of shallow roasting pan. Bake 16 to 20 minutes, turning once. Set oven to broil; broil 2 minutes, turning once. Remove from oven. Cover with foil and let stand 5 minutes or until temperature is 145 degrees. If necessary, roast 2 more minutes or until internal temperature reaches 145 degrees.

Per serving: 113 calories, 20 grams protein, 3 grams fat (23% calories from fat), 0.9 gram saturated fat, 1 gram carbohydrate, 54 milligrams cholesterol, 132 milligrams sodium, 1 gram fiber.

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