health

7 Day Menu Planner for November 10, 2024

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

Sunday: Family

That wonderful aroma coming from the kitchen is ROASTED CHICKEN WITH FRUIT COMPOTE. Serve the roaster with LEMONY SWEET POTATOES. Bake the potatoes in a 350-degree oven for about 45 minutes or until tender. Mix some butter, fresh lemon juice and lemon zest together and add to split potatoes. Serve with frozen petite GREEN PEAS and CRUSTY ROLLS. Buy a BOSTON CREAM PIE for dessert.

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Plan

Save enough chicken, fruit compote and pie for Monday.

Shopping List

roasting chicken, canola oil, coarse salt, pepper, red or green apples, red or green pears, green onions, dried apricots, pitted prunes, apple cider or juice, unsalted chicken broth, cloves, lemon, sweet potatoes, butter, frozen petite green peas, crusty rolls, Boston cream pie.

ROASTED CHICKEN WITH FRUIT COMPOTE

Servings: makes 11 to 15 servings

Prep time: 25 minutes

Cook time: 2 1/2 hours; standing time: 10 to 15 minutes

  • 1 (5- to 7-pound) roasting chicken
  • 1 tablespoon canola oil
  • Coarse salt and pepper to taste
  • 2 red or green apples, cored and cut into wedges
  • 2 red or green ripe pears, cored and cut into wedges
  • 2 sliced green onions
  • 1/2 cup each dried apricots and pitted prunes
  • 1/2 cup apple cider or juice
  • 1/2 cup unsalted chicken broth
  • 10 cloves
  • 1 lemon
  • Heat oven to 350 degrees. Remove giblets from chicken; discard. Place breast-side-up in roasting pan. Rub skin with oil and season inside and outside with salt and pepper. Cover with foil. Roast 45 minutes. Remove foil and roast 30 minutes more. Meanwhile, combine apples, pears, green onions, apricots, prunes, cider or juice, broth and cloves. Cut 6 strips peel from lemon, each about 3 inches long (yellow part only); add to apple mixture. Arrange apple mixture around roaster in pan. Roast, stirring fruit and basting occasionally, 1 hour and 15 minutes or until meat thermometer inserted in thickest part of thigh registers 165 degrees. Remove roast from pan; cover and let stand 10 to 15 minutes. Discard lemon peel and cloves. Remove fruit to serving platter. Skim fat from pan juices. Serve roaster with fruit and pan juices. Remove skin before eating.
  • Per serving (3 ounces cooked white meat without skin): 130 calories, 23 grams protein, 4 grams fat (24% calories from fat), 0.9 gram saturated fat, no carbohydrate, 64 milligrams cholesterol, 43 milligrams sodium, no fiber.
  • Carb count: 0

Per serving (3 ounces cooked dark meat without skin): 151 calories, 20 grams protein, 7 grams fat (42% calories from fat), 2.1 grams saturated fat, no carbohydrate, 64 milligrams cholesterol, 81 milligrams sodium, no fiber.

Carb count: 0

Per serving, fruit compote: 86 calories, 1 gram protein, 2 grams fat (14% calories from fat), no saturated fat, 19 grams carbohydrate, no cholesterol, 42 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Use those chicken and compote leftovers for WILD RICE SALAD. Serve with a crisp LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Slice the leftover PIE for dessert.

Shopping List

packaged long-grain and wild rice, seedless grapes, celery, green onions, walnuts, parsley, coarse salt, pepper, orange juice, white wine vinegar, sugar, hot pepper sauce, lettuce, whole-grain rolls.

WILD RICE SALAD

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: for the rice

  • For the salad:
  • 2 (6-ounce) packages long-grain and wild rice
  • 2 cups chopped cooked (leftover) chicken breast
  • 1 cup seedless grapes, halved
  • 1/4 cup each chopped celery, sliced green onions, walnut pieces and chopped parsley
  • 1/2 teaspoon each coarse salt and pepper
  • 1/4 to 1/2 cup (leftover) fruit compote
  • For the dressing:
  • 1/4 cup orange juice
  • 2 tablespoons white wine vinegar
  • 2 teaspoons sugar
  • 1/2 teaspoon each coarse salt and hot pepper sauce

Prepare rice according to package directions, except discard seasoning packet and do not add butter. Cool. Combine rice, chicken, grapes, celery, green onions, walnuts, parsley, salt and pepper and leftover fruit compote; mix well. For the dressing: Combine orange juice, vinegar, sugar, salt and hot pepper sauce. Pour over rice mixture, mix well and serve immediately.

Per serving: 340 calories, 19 grams protein, 6 grams fat (16% calories from fat), 1 gram saturated fat, 54 grams carbohydrate, 46 milligrams cholesterol, 487 milligrams sodium, 3 grams fiber.

Tuesday: Express

Try your favorite BRATWURST tonight. We like them best grilled and served on crusty rolls. Slather spicy brown mustard and some chopped onions on top. Buy deli GERMAN POTATO SALAD to accompany the brats. You'll want a light dessert, and CHUNKY APPLESAUCE is just right.

Shopping List

bratwurst, crusty rolls, spicy brown mustard, onion, deli German potato salad, chunky applesauce.

Wednesday: Meatless

The texture resembles meat, so PHILABELLA CHEESE "STEAK" SANDWICHES could fool you. Heat 1 tablespoon olive oil in a large nonstick skillet on medium-high heat. Add 4 large thinly sliced portobello mushroom caps and 4 cups thin onion wedges. Cook and stir 8 minutes or until browned; sprinkle with 1/2 teaspoon each coarse salt and pepper. Remove and discard some of the soft part of 4 split hoagie rolls; lightly toast rolls. Place a slice of low-fat cheese and mushroom mixture on bottom of rolls, dividing evenly. Cover with tops. Serve with a MIXED GREENS SALAD. Scoop VANILLA ICE CREAM and drizzle with STRAWBERRY SAUCE for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

olive oil, portobello mushroom caps, onions, coarse salt, pepper, hoagie rolls, low-fat cheese slices, mixed greens, vanilla ice cream, strawberry sauce.

Thursday: Kids

Make mild-flavored MEXICAN LASAGNA for the kids. Serve with CHOPPED LETTUCE and SOFT ROLLS. For dessert, PLUMS are easy.

Plan

Save enough lasagna for Friday.

Shopping List

chili powder, cumin, coarse salt, canned spicy stewed tomatoes, reduced-fat sour cream, canned chopped green chilies, flour tortillas, canned chicken breast, canned reduced-sodium pinto beans, 50% reduced-fat shredded cheddar cheese, green onions, sliced black olives if desired, lettuce, soft rolls, plums.

MEXICAN LASAGNA

Servings: makes 12 servings

Prep time: 25 minutes

Cook time: 40 minutes; standing time: 15 minutes

  • 1 teaspoon each chili powder and cumin
  • 1/2 teaspoon coarse salt
  • 2 (14 1/2-ounce) cans spicy stewed tomatoes, lightly drained and chopped
  • 16 ounces reduced-fat sour cream
  • 1 (4-ounce) can drained chopped green chilies
  • 6 to 7 (8-inch) flour tortillas
  • 2 (10- to 12-ounce) cans drained, canned chicken breast (or 3 cups shredded cooked chicken)
  • 1 (15-ounce) can rinsed reduced-sodium pinto beans
  • 4 ounces 50% reduced-fat shredded cheddar cheese
  • Sliced green onions and sliced black olives for garnish, if desired

Heat oven to 350 degrees. Mix chili powder, cumin, salt and tomatoes. Separately, mix sour cream and chilies. Spread 1/2 cup tomato mixture in a 9-by-13-inch baking dish. Arrange 2 tortillas over tomatoes to cover bottom; tear tortillas to cover bottom. Top with half the sour cream mixture, half the chicken, half the beans, 1 cup tomato mixture and 1/3 cup cheese. Repeat layering, ending with tortillas and tomato mixture. Sprinkle remaining cheese around edge. Bake 35 to 40 minutes or until bubbly. Let stand 15 minutes before serving. Garnish with green onions and olives, if desired.

Per serving: 237 calories, 17 grams protein, 7 grams fat (28% calories from fat), 4.3 grams saturated fat, 25 grams carbohydrate, 44 milligrams cholesterol, 803 milligrams sodium, 4 grams fiber.

Friday: Budget

Save money and time by heating the leftover LASAGNA tonight. Garnish with sliced jalapeno pickles. Serve with an ITALIAN SALAD and GARLIC BREAD. For dessert, FRESH PINEAPPLE sprinkled with toasted coconut is good.

Plan

Save some toasted coconut for Saturday.

Shopping List

sliced jalapeno pickles, Italian salad, garlic bread, fresh pineapple, coconut.

Saturday: Easy Entertaining

Invite guests for GRILLED LAMB LOIN CHOPS WITH SIX SPICES. Bring 4 loin lamb chops to room temperature (at least 30 minutes). In spice or coffee grinder, grind 1 tablespoon each whole coriander seeds, fennel seeds and fresh thyme leaves, 1 1/2 teaspoons black peppercorns, 1/2 teaspoon coarse salt and 1 bay leaf until fine. Sprinkle spice rub over loin chops. Heat grill to medium high. Grill chops about 4 to 6 minutes per side (or 145 degrees for medium rare). Be careful not to burn spice rub. Let chops stand lightly covered at least 10 minutes before serving. Serve with GRILLED FINGERLING POTATOES and GREEN BEANS. Add a BIBB LETTUCE SALAD and BAGUETTES. For dessert, top leftover ICE CREAM with leftover toasted COCONUT.

Shopping List

loin lamb chops, whole coriander and fennel seeds, fresh thyme, black peppercorns, coarse salt, bay leaf, fingerling potatoes, green beans, Bibb lettuce, baguettes.

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health

7 Day Menu Planner for October 27, 2024

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

Sunday: Family

Serve the family HONEY-ORANGE GLAZED HAM today: Heat oven to 350 degrees. Place a 2- to 3-pound fully cooked boneless ham on a rack in a roasting pan. Roast uncovered 30 minutes or until internal temperature reaches 140 degrees. Meanwhile, mix together 1 tablespoon orange juice, 1/4 cup honey, 1/8 teaspoon cinnamon and 1/8 teaspoon ground cloves. Baste ham with mixture the last 10 minutes of roasting. Let stand for 5 minutes; slice and serve.

To accompany the family favorite, make your own SCALLOPED POTATOES and steam some FRESH BROCCOLI. Enjoy APPLE COBBLER topped with VANILLA ICE CREAM for dessert.

Plan

Save enough ham and cobbler for Monday. Save enough ice cream for Tuesday.

Shopping List

fully cooked boneless ham, orange juice, honey, cinnamon, ground cloves, ingredients for scalloped potatoes, fresh broccoli, apple cobbler, vanilla ice cream.

Monday: Heat and Eat

Make GEORGIA GRILLED HAM AND CHEESE SANDWICHES for an easy meal: Mix 2 tablespoons low-fat mayonnaise with 3 tablespoons peach preserves. Spread mixture evenly on one side of 8 rye bread slices. Place 1 slice leftover ham on each of 4 slices bread; sprinkle each ham slice with 2 tablespoons shredded Monterey Jack cheese. Top with remaining bread slices; coat with cooking spray. Cook in a large nonstick skillet on medium-low heat until cheese melts and bread is lightly browned.

Serve sandwiches with a ROMAINE SALAD. Warm the leftover APPLE COBBLER for dessert.

Shopping List

low-fat mayonnaise, peach preserves, rye bread, shredded Monterey Jack cheese, cooking spray, romaine.

Tuesday: Express

You can prepare TOMATO SOUP WITH SPINACH AND CORN in no time: Prepare 2 (10 3/4-ounce) cans condensed tomato soup according to directions, using skim milk. Add 1 (10-ounce) package frozen (thawed) chopped spinach and 1 cup frozen (thawed) corn. Heat through.

Serve with a LETTUCE WEDGE and CHEESE TOAST. Top the leftover ICE CREAM with CHOCOLATE SYRUP for dessert.

Plan

Save enough chocolate syrup for Thursday.

Shopping List

canned condensed tomato soup, skim milk, frozen chopped spinach, frozen corn, lettuce, any bread and any cheese for cheese toast, chocolate syrup.

Wednesday: Meatless

This BAKED EGGPLANT AND POLENTA was a hit and goes into our permanent collection of recipes. Serve with STEAMED SPINACH and a ROMAINE SALAD WITH RED ONION RINGS. Add WHOLE-GRAIN BREAD. For dessert, PLUMS are perfect.

Shopping List

eggplant, cooking spray, jar marinara sauce, part-skim shredded mozzarella cheese, Parmesan cheese, refrigerated ready-to-heat polenta, fresh spinach, romaine, red onion, whole-grain bread, plums.

BAKED EGGPLANT AND POLENTA

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: 40 minutes

  • 1 (1 1/2-pound) peeled eggplant, cut lengthwise into 8 slices
  • 1 (26-ounce) jar marinara sauce, divided
  • 8 ounces (2 cups) shredded part-skim mozzarella cheese, divided
  • 1/4 cup freshly grated Parmesan cheese, divided
  • 1 (17- or 18-ounce) tube ready-to-heat polenta, cut into 20 slices

Heat oven to 450 degrees. Coat eggplant slices with cooking spray on both sides. Place on a baking sheet and bake 20 minutes or until tender. Reduce oven heat to 375 degrees. Place 4 slices eggplant in bottom of a 9-by-13-inch baking dish. Spread with 1 cup marinara sauce; sprinkle with 2/3 cup mozzarella. And 1 tablespoon Parmesan. Repeat layers once. Top with polenta slices, remaining sauce and both cheeses. Bake, uncovered, 20 minutes or until cheese melts.

Per serving: 265 calories, 14 grams protein, 10 grams fat (33% calories from fat), 4.7 grams saturated fat, 30 grams carbohydrate, 27 milligrams cholesterol, 1,015 milligrams sodium, 5 grams fiber.

Thursday: Budget

There's nothing like a good meatloaf to perk up your purse, and BARBECUE MEATLOAF fits the bill. Serve with OVEN FRIES (from frozen) and GREEN BEANS. Make CORNBREAD from a mix. For dessert, prepare instant vanilla pudding using 1% milk and swirl leftover chocolate syrup over the pudding. Top with light whipped cream.

Plan

Save enough meatloaf for Friday.

Shopping List

onion, ground turkey breast, lean ground beef, dry breadcrumbs, barbecue sauce, Worcestershire sauce, Dijon mustard, garlic, dried thyme, frozen oven fries, green beans, cornbread mix, instant vanilla pudding, 1% milk, light whipped cream.

BARBECUE MEATLOAF

Servings: makes 10 slices

Prep time: 15 minutes

Cook time: about 1 hour

  • 1/2 cup chopped onion
  • 1 pound ground turkey breast
  • 1/2 pound lean ground beef
  • 1/2 cup dry breadcrumbs
  • 1/2 cup plus 2 tablespoons barbecue sauce, divided
  • 2 tablespoons Worcestershire sauce
  • 1 teaspoon Dijon mustard
  • 1 teaspoon minced garlic
  • 1/2 teaspoon dried thyme

Heat oven to 350 degrees. Microwave onion 1 minute on high (100% power); drain. Combine cooked onion, turkey, beef, breadcrumbs, 1/2 cup barbecue sauce, Worcestershire sauce, mustard, garlic and thyme; mix. Spoon into a 9-by-4-inch loaf pan. Brush with remaining barbecue sauce. Bake 50 to 60 minutes or until internal temperature reaches 165 degrees. Drain fat. Cover and let stand 10 minutes. Slice and serve.

Per serving: 157 calories, 14 grams protein, 5 grams fat (31% calories from fat), 1.5 grams saturated fat, 12 grams carbohydrate, 46 milligrams cholesterol, 216 milligrams sodium, no fiber.

Friday: Kids

Show the kids how you can use magic to change the leftover meatloaf into BARBECUE ROLL-UPS: Crumble the leftover meatloaf, heat, spoon into warmed whole-grain tortillas and top with shredded lettuce and any shredded cheese.

Serve with CELERY STICKS and vegetarian BAKED BEANS.

LEAPIN' LIZARDS CRUNCH BARS are what dessert is all about to a kid -- green, but not a vegetable! Coat an 8-by-8-inch baking dish with cooking spray. Combine 1 (12-ounce) package miniature marshmallows and 1/2 cup reduced-fat peanut butter in a pot. Cook on low for 10 minutes or until marshmallows melt, stirring constantly. Add 6 drops (or more if you want it really gross) green food coloring; mix well. Add 6 cups crisp rice cereal; mix well. Remove from heat and spoon mixture into prepared pan; spread evenly and press down with back of a large spoon. Refrigerate 1 hour. Cut into 8 long, thin strips, then in half. Remove strips from pan. Press 2 chocolate chips into one end of each strip to make eyes. Be brave and eat a lizard.

Shopping List

whole-grain tortillas, shredded lettuce, any shredded cheese, celery, vegetarian baked beans, cooking spray, miniature marshmallows, reduced-fat peanut butter, green food coloring, crisp rice cereal, chocolate chips.

Saturday: Easy Entertaining

Any guest would enjoy CHICKEN WITH 40 CLOVES OF GARLIC. Serve with MASHED POTATOES, frozen petite GREEN PEAS, a BIBB LETTUCE SALAD and SOURDOUGH BREAD. Make or buy CHEESECAKE for dessert.

Shopping List

cooking spray, onions, celery, dried tarragon, parsley, skinless bone-in chicken thighs, skinless chicken legs, olive oil, coarse salt, pepper, dry vermouth (or dry sherry or dry white wine), garlic, potatoes to mash, frozen petite green peas, bibb lettuce, sourdough bread, cheesecake.

CHICKEN WITH 40 CLOVES OF GARLIC

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 1 1/2 hours

  • 2 medium onions, chopped
  • 4 ribs celery, thinly sliced
  • 1 teaspoon dried tarragon
  • 3 tablespoons chopped fresh parsley
  • 8 skinless bone-in chicken thighs (about 2 3/4 pounds total)
  • 8 skinless chicken legs (about 1 3/4 pounds total)
  • 3 tablespoons olive oil
  • 3/4 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper
  • 1/2 cup dry vermouth (or dry sherry or dry white wine)
  • 40 cloves garlic, separated but not peeled

Heat oven to 325 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Combine onions, celery, tarragon and parsley in the baking dish. Rub chicken pieces with oil; season with salt and pepper. Place chicken on top of onions and celery. Drizzle with vermouth and tuck the garlic in and around the chicken. Cover with foil. Bake 1 1/2 hours or until internal temperature of thigh is 165 degrees.

Per serving: 462 calories, 34 grams protein, 31 grams fat (60% calories from fat), 7.7 grams saturated fat, 10 grams carbohydrate, 187 milligrams cholesterol, 399 milligrams sodium, 2 grams fiber.

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health

7 Day Menu Planner for October 20, 2024

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

Sunday: Family

Tickle the family's taste buds with CREOLE EYE OF ROUND ROAST: Heat oven to 325 degrees. Shake 3 tablespoons flour in a large (14-by-20-inch) cooking bag; place bag in a 9-by-13-inch baking dish. Add 1 (14 1/2-ounce) can diced no-salt-added tomatoes with onions and garlic or stewed tomatoes and 3 teaspoons Creole or Cajun seasoning to bag. Squeeze bag to blend in flour. Add 2- to 2 1/2-pound beef eye of round, 2 ribs celery (cut into 1/2-inch slices) and 1 medium red bell pepper (cut into strips). Turn bag to coat beef with sauce. Arrange ingredients in an even layer in bag. Close bag with nylon tie; cut six 1/2-inch slits in top. Bake 1 to 1 1/4 hours or until internal temperature reaches 145 degrees. (WARNING: Do not overcook! Eye of round is very lean and will toughen in a heartbeat.) Thinly slice beef. Stir sauce; serve with beef.

Serve the savory beef dish with RICE and a ROMAINE SALAD. Add WHOLE-GRAIN ROLLS. For dessert, top ANGEL FOOD CAKE SLICES with STRAWBERRY ICE CREAM.

Plan

Save enough beef, sauce and cake for Monday; save enough ice cream for Tuesday.

Shopping List

flour, canned no-salt-added diced tomatoes with onions and garlic (or stewed tomatoes), Creole or Cajun seasoning, beef eye of round, celery, red bell pepper, rice, romaine, whole-grain rolls, angel food cake, low-fat strawberry ice cream.

Monday: Heat and Eat

Bring on the 10-MINUTE CHILI for dinner. In a large pot, combine 2 cups shredded cooked (leftover) beef, 2 (15-ounce) cans rinsed reduced-sodium pinto beans, 2 cups picante sauce or thick and chunky salsa, and 2 teaspoons chili powder. Cook over medium heat 8 to 10 minutes or until hot. Stir occasionally. Garnish with sliced green onions and reduced-fat sour cream. Serve with deli COLESLAW and CORNBREAD (from mix). Finish with leftover CAKE topped with BLUEBERRIES and light whipped cream.

Tip

Bring on the 10-MINUTE CHILI for dinner. In a large pot, combine 2 cups shredded cooked (leftover) beef, 2 (15-ounce) cans rinsed reduced-sodium pinto beans, 2 cups picante sauce or thick and chunky salsa, and 2 teaspoons chili powder. Cook over medium heat 8 to 10 minutes or until hot. Stir occasionally. Garnish with sliced green onions and reduced-fat sour cream. Serve with deli COLESLAW and CORNBREAD (from mix). Finish with leftover CAKE topped with BLUEBERRIES and light whipped cream.

Plan

Buy enough coleslaw for Wednesday.

Shopping List

canned reduced-sodium pinto beans, picante sauce or thick and chunky salsa, chili powder, green onions, reduced-fat sour cream, deli coleslaw, cornbread mix, blueberries, light whipped cream.

Tuesday: Budget

Put TURKEY BURGERS on the low-cost menu for tonight. Mix 12 ounces ground turkey with 1/2 packet onion soup mix and form into patties. Grill or pan-fry and serve the burgers on toasted whole-grain buns. Top burgers with LETTUCE, TOMATOES, LOW-FAT MAYONNAISE and MUSTARD. Serve with O'BRIEN POTATOES (from frozen). Scoop the leftover ICE CREAM for dessert.

Shopping List

ground turkey, onion soup mix, whole-grain burger buns, lettuce, tomatoes, low-fat mayonnaise, mustard, frozen O'Brien potatoes.

Wednesday: Express

What could be easier than buying a HAM STEAK and pan-frying it for a quick meal? Serve it with BAKED SWEET POTATOES sprinkled with cinnamon. Add leftover COLESLAW and MULTIGRAIN ROLLS. Serve fresh PINEAPPLE CHUNKS sprinkled with toasted shredded coconut for dessert.

Shopping List

ham steak, sweet potatoes to bake, cinnamon, multigrain rolls, fresh pineapple chunks, shredded coconut.

Thursday: Kids

My mother and I had fun one Halloween dressing up in costumes (100-year-old clothes from the attic), and the DIPPY CHICKEN we ate before the parade can be enjoyed by everyone again: Heat oven to 450 degrees. Coat chicken tenders with cooking spray, then crushed cornflakes. Bake 15 minutes, turning once. Make a dipping sauce from 2 parts apricot jam to 1 part mustard; dip away.

Serve with OVEN FRIES (from frozen) and CELERY STICKS. Add SOFT ROLLS. Don’t be scared of GINGERBREAD SKELETONS for dessert.

Plan

Save enough cookies for Friday.

Shopping List

chicken tenders, cooking spray, cornflakes, apricot jam, mustard, frozen oven fries, celery, soft rolls, brown sugar, butter, molasses, eggs, flour, baking soda, ground ginger, ground cinnamon, coarse salt, ground cloves, ready-to-spread vanilla frosting.

GINGERBREAD SKELETONS

Servings: makes 18 big cookies

Prep time: 20 minutes; Chilling time: 1 hour

Cook time: 10 to 12 minutes per batch; Cooling time: 30 minutes

  • 1 cup packed brown sugar
  • 3/4 cup butter
  • 1/2 cup molasses
  • 1 egg
  • 3 cups flour
  • 1 teaspoon baking soda
  • 2 teaspoons ground ginger
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon ground cloves
  • 1 (1-pound) container creamy ready-to-spread vanilla frosting

In large bowl, beat brown sugar, butter, molasses and egg with electric mixer on medium speed until well blended. On low speed, beat in flour, baking soda, ginger, cinnamon, salt and cloves. Turn dough onto lightly floured surface; gather into a ball and press into a flat disk. Wrap with plastic wrap; refrigerate 1 hour or until firm.

Heat oven to 350 degrees. Lightly spray cookie sheets with cooking spray. On lightly floured surface, roll dough to 1/4-inch thickness. Cut with floured (4- to 5-inch) gingerbread man cookie cutter. Place cookies 2 inches apart on cookie sheet. Reroll dough and cut more cookies. Bake 10 to 12 minutes or until no indentation remains when touched in center. Immediately remove from cookie sheet to cooling racks. Cool completely, about 30 minutes. Remove lid and foil from frosting container. Microwave frosting on high 30 seconds in container; stir until smooth. Spoon frosting into resealable plastic bag; seal. Cut a tiny corner of bag. Twist bag around frosting; squeeze to pipe frosting into skeleton design on cookies.

NOTE: If you don’t want to bake all the cookies now, divide the dough in half; freeze up to 3 months.

Per cookie: 329 calories, 3 grams protein, 12 grams fat (33% calories from fat), 6.9 grams saturated fat, 53 grams carbohydrate, 31 milligrams cholesterol, 249 milligrams sodium, 1 gram fiber.

Friday: Meatless

Forget meat tonight and make TORTELLINI SOUP. Serve it with GRILLED CHEESE SANDWICHES and a MIXED GREEN SALAD. Munch on leftover COOKIES for dessert.

Shopping List

unsalted vegetable broth, refrigerated spinach tortellini, canned no-salt-added diced tomatoes with garlic and onion, green onions, garlic, dried basil, Parmesan cheese, dense white bread and any cheese for sandwiches, mixed greens.

TORTELLINI SOUP

Servings: makes about 9 cups

Prep time: 10 minutes

Cook time: less than 15 minutes

  • 3 (14-ounce) cans unsalted vegetable broth
  • 2 (9-ounce) packages refrigerated spinach tortellini
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes with garlic and onion, with liquid
  • 4 green onions, sliced
  • 2 cloves garlic, minced
  • 1 teaspoon dried basil
  • Freshly grated Parmesan cheese for garnish

Bring broth to a boil in a large pot over medium-high heat. Add tortellini, tomatoes, onions, garlic and basil. Bring to a boil. Reduce heat to low; simmer 10 minutes. Ladle into bowls. Garnish with cheese.

Per serving: 158 calories, 6 grams protein, 2 grams fat (15% calories from fat), 1.3 grams saturated fat, 26 grams carbohydrate, 13 milligrams cholesterol, 288 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Invite friends for your own GRILLED TUNA. Serve it with this BALSAMIC SAUCE: Combine 1/4 cup unsalted chicken broth, 1 tablespoon balsamic vinegar, 4 teaspoons dark brown sugar, 1 tablespoon lower-sodium soy sauce and 1/2 teaspoon cornstarch in a small pan. Bring to a boil; cook 1 minute, stirring constantly. Spoon over tuna and top with sliced green onions.

Serve the fish with AIR FRYER BABY POTATOES, a GREEN SALAD and a BAGUETTE. For dessert, buy LEMON BISCOTTI from the bakery.

Shopping List

tuna to grill, chicken broth, balsamic vinegar, dark brown sugar, lower-sodium soy sauce, cornstarch, green onions, baby red and gold potatoes, olive oil, garlic powder, coarse salt, black pepper, salad greens, baguette, lemon biscotti.

AIR FRYER BABY POTATOES

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: 20 minutes

  • 1 1/2 pounds baby red and gold potatoes, cut into bite-size pieces (about 4 1/2 cups)
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon coarse salt
  • 1/2 teaspoon black pepper

Heat air fryer to 400 degrees. Combine potatoes, olive oil, garlic powder, salt and pepper in a large mixing bowl and toss until evenly coated. Arrange potatoes in a single layer in air fryer basket. Air fry for 10 minutes. Toss well and air fry for an additional 10 minutes until tender.

Per serving: 129 calories, 2 grams protein, 5 grams fat (31% calories from fat), 0.7 gram saturated fat, 20 grams carbohydrate, no cholesterol, 327 milligrams sodium, 3 grams fiber.

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