health

7 Day Menu Planner for October 13, 2024

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

Sunday: Family

Be prepared for heaps of praise from the family with this French classic, GARLIC-ROSEMARY CHICKEN: Heat oven to 450 degrees. From a 5- to 6-pound roasting chicken, remove and discard giblets and neck; remove excess fat. Starting at neck cavity, including drumsticks, loosen skin with your fingers and hand. Place several sprigs of fresh rosemary and crushed garlic cloves under skin of breast and drumsticks. Lift wing tips up and over back; tuck under. Place chicken, breast side up, on broiler pan. Insert meat thermometer into meaty part of thigh, not touching bone; bake 30 minutes. Reduce heat to 350 degrees and bake 1 hour 15 minutes more or until thermometer registers 165 degrees. Remove from oven, tent with foil and let stand 10 minutes. Slice chicken, discarding skin to reduce fat and calories.

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Add fresh BRUSSELS SPROUTS WITH LEMON: Steam the sprouts, then toss with some olive oil, fresh lemon juice and coarse salt and pepper to taste. Serve with your own ROASTED POTATOES and DINNER ROLLS. For dessert, buy a YELLOW LAYER CAKE.

Plan

Save enough chicken and cake for Monday.

Shopping List

roasting chicken, fresh rosemary, garlic, fresh Brussels sprouts, olive oil, lemon, coarse salt, pepper, potatoes, dinner rolls, yellow layer cake.

Monday: Heat and Eat

Turn Sunday's leftover chicken into ASIAN CHICKEN WITH VEGETABLES AND NOODLES. Serve with MIXED GREENS and WHOLE-GRAIN ROLLS. Slice leftover CAKE for dessert.

Shopping List

thin no-yolk egg noodles, matchstick or shredded carrots, fresh broccoli, sweet-and-spicy or citrus stir-fry sauce, canned Mandarin oranges, mixed greens, whole-grain rolls.

ASIAN CHICKEN WITH VEGETABLES AND NOODLES

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: less than 10 minutes, plus noodles

  • 8 ounces thin no-yolk egg noodles
  • 1 (8-ounce) package fresh matchstick or shredded carrots
  • 2 cups broccoli florets
  • 2 cups shredded cooked chicken
  • 1/2 cup sweet-and-spicy or citrus stir-fry sauce
  • 1 (11-ounce) can Mandarin oranges, with liquid

Cook noodles according to directions; stir in carrots and broccoli. Cook 2 more minutes or until vegetables are softened; drain and return to pot. Add chicken, stir-fry sauce and oranges with juice and toss to mix. Serve immediately.

Per serving: 306 calories, 19 grams protein, 5 grams fat (14% calories from fat), 0.6 gram saturated fat, 47 grams carbohydrate, 46 milligrams cholesterol, 392 milligrams sodium, 4 grams fiber.

Tuesday: Kids

Treat the kids to CHILI PIZZA: Heat oven to 400 degrees. Brown 1/2 pound ground turkey breast mixed with 1/2 pound lean ground beef in a nonstick skillet on medium heat for 6 minutes or until no longer pink; drain. Stir in 1 (1.25-ounce) packet less-sodium chili seasoning, 1 (14 1/2-ounce) can no-salt-added stewed tomatoes and 1 (15-ounce) can rinsed reduced-sodium pinto beans; cook 8 minutes or until heated. Arrange 8 burrito-size tortillas in a circle on a 12-inch pizza pan, overlapping edges where necessary. Spoon ground meat mixture onto tortillas. Top with 1 cup 50% reduced-fat shredded cheese. Bake 5 to 8 minutes or until cheese is melted.

Slice and serve with deli CARROT-RAISIN SALAD. How about ANIMAL COOKIES and PEACHES for dessert?

Shopping List

ground turkey breast, lean ground beef, less-sodium chili seasoning, canned no-salt-added stewed tomatoes, canned reduced-sodium pinto beans, burrito-size tortillas, 50% reduced-fat shredded cheese, deli carrot-raisin salad, animal cookies, peaches.

Wednesday: Meatless

Skip the meat and enjoy LINGUINE WITH LEMON AND PARSLEY for an easy meal. Serve with a ROMAINE SALAD and GARLIC BREAD. Scoop STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

linguine, butter, onion, garlic, reduced-fat sour cream, pepper, fresh parsley, Parmesan cheese, romaine, garlic bread, strawberry ice cream.

LINGUINE WITH LEMON AND PARSLEY

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 4 minutes, plus linguine

  • 8 ounces linguine
  • 1 teaspoon butter
  • 1/3 cup minced onion
  • 2 cloves garlic, pressed
  • 8 ounces reduced-fat sour cream
  • 1/2 teaspoon cracked pepper
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons freshly grated Parmesan cheese

Cook linguine according to directions; drain and set aside. Meanwhile, in a small skillet, melt butter over medium heat. Add onion and garlic and cook 4 minutes until softened. Remove from heat and cool slightly. Then stir in sour cream, pepper and parsley. Toss mixture with linguine. Sprinkle with cheese and serve.

Per serving: 325 calories, 11 grams protein, 9 grams fat (26% calories from fat), 5.4 grams saturated fat, 48 grams carbohydrate, 33 milligrams cholesterol, 92 milligrams sodium, 2 grams fiber.

Thursday: Express

Call it a HERO, HOAGIE or SUBMARINE; it’s still a great sandwich, no matter where you live. Split a small loaf of French or Italian bread. Spread the bottom with deli coleslaw and add a variety of deli sliced meats. Then layer cheese, pickles, lettuce, tomatoes and whatever else the cook is in the mood for. Slice and serve your masterpiece with deli POTATO SALAD. PEARS are dessert.

Plan

Save enough coleslaw for Friday.

Shopping List

French or Italian bread loaf, deli coleslaw, any deli sliced meats, any sliced cheese, pickles, lettuce, tomatoes, deli potato salad, pears.

Friday: Budget

Save money and enjoy SEAFOOD GUMBO and leftover COLESLAW. Add CORNBREAD. For dessert, make instant VANILLA PUDDING with 1% milk.

Shopping List

onion, green bell pepper, cremini mushrooms, garlic, butter, canned whole tomatoes, unsalted chicken broth, cayenne pepper, dried thyme, dried basil, frozen cut okra, cod or other whitefish, medium shrimp (peeled and deveined), rice, cornbread, instant vanilla pudding, 1% milk.

SEAFOOD GUMBO

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1/2 cup chopped onion
  • 1/2 cup chopped green bell pepper
  • 1/2 cup sliced cremini mushrooms
  • 1 clove garlic, minced
  • 2 tablespoons butter
  • 1 (28-ounce) can whole tomatoes, with liquid
  • 2 cups unsalted chicken broth
  • 1/2 to 3/4 teaspoon cayenne pepper
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried basil
  • 1 (10-ounce) package frozen cut okra, thawed
  • 3/4 pound cod or other whitefish, cut into bite-size pieces
  • 1/2 pound medium shrimp, peeled and deveined
  • 3 cups hot cooked rice

In a Dutch oven, cook onion, pepper, mushrooms and garlic in butter 5 minutes or until softened. Stir in tomatoes with liquid, chicken broth, cayenne pepper, thyme and basil. Bring to a boil. Reduce heat; simmer uncovered 10 to 15 minutes. Stir in okra, fish and shrimp; cook 5 to 8 minutes or until fish is opaque and shrimp is pink. Serve hot rice on top of gumbo.

Per serving: 270 calories, 20 grams protein, 5 grams fat (17% calories from fat), 2.7 grams saturated fat, 34 grams carbohydrate, 82 milligrams cholesterol, 431 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

Serve your guests BRAISED PORK MEDALLIONS WITH APPLES, a perfect fall entree. Slice 1 (1-pound) pork tenderloin into 8 slices and season on both sides with 1/2 teaspoon pepper and 1 teaspoon pumpkin pie spice. Heat 1 teaspoon canola oil in a large nonstick skillet on medium-high heat. Brown pork on both sides, remove from pan and set aside. Add 1 small chopped onion and 1 large cored and coarsely chopped apple to skillet; cook 6 minutes or until soft. Add 1/2 cup apple cider or apple juice to skillet. Reduce heat to low. Return pork to skillet, cover and simmer 5 minutes.

Serve with BROWN RICE and SUGAR SNAP PEAS. Add WHOLE-GRAIN ROLLS. For dessert, spoon STRAWBERRIES over leftover ICE CREAM.

Shopping List

pork tenderloin, pepper, pumpkin pie spice, canola oil, onion, apple, apple cider or apple juice, brown rice, sugar snap peas, whole-grain rolls, strawberries.

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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.

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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health

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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