health

7 Day Menu Planner for November 17, 2024

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

Sunday: Family

Surprise the family with PORK CHOPS WITH CORN SALSA: Heat 1 teaspoon canola oil in a large nonstick skillet on medium. Remove visible fat from 4 center-cut pork chops (3/4 inch thick); sprinkle with 1/2 teaspoon coarse salt. Add chops to skillet and cook, turning once, 6 to 8 minutes or until meat near bone is barely pink. Remove to platter; tent with foil to keep warm. To skillet, add 1 (11-ounce) can Mexican-style corn with liquid and 1 cup green or red salsa. Cook 2 or 3 minutes or until hot. Spoon over chops; sprinkle with chopped cilantro.

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Serve the colorful dish with rinsed and heated (canned) reduced-sodium BLACK BEANS. Alongside, add CHOPPED AVOCADOS AND GRAPEFRUIT OVER LETTUCE and CORN MUFFINS (from mix). BAKED CUSTARD (from mix) is a smooth dessert.

Shopping List

canola oil, center-cut pork chops, coarse salt, canned Mexican-style corn, green or red salsa, cilantro, canned reduced-sodium black beans, avocados, grapefruit, lettuce, corn muffin mix, custard mix.

Monday: Kids

The kids can help prepare CHILI DOGS tonight: Heat canned turkey chili with beans and reduced-fat reduced-sodium hot dogs in separate pans (or use the microwave). Put hot dogs in toasted whole-grain buns and top with chili. Sprinkle a little shredded cheese on the top (any cheese, to taste).

On the side, munch on CARROT AND CELERY STICKS and DIP. Fresh TROPICAL FRUIT finishes the meal.

Shopping List

canned turkey chili with beans, reduced-fat reduced-sodium hot dogs, whole-grain hot dog buns, any shredded cheese, carrots, celery, dip, fresh tropical fruit.

Tuesday: Meatless

Make NO-HAM MONTE CRISTO SANDWICHES for a different experience: Heat oven to 425 degrees. Coat a rimmed baking sheet with cooking spray. In a medium bowl, beat 1 whole egg and 2 egg whites, 1/2 cup 1% milk and 1/4 teaspoon hot pepper sauce. Put 2 slices Swiss cheese on each of 4 slices of dense white bread. Spread 1 1/2 teaspoons (total) Dijon mustard on 4 more slices bread; place mustard-side down on cheese. Dip both sides of sandwiches in egg mixture. Place on cookie sheet coated with cooking spray; bake 15 to 18 minutes, turning once, until cheese melts and both sides are browned.

Serve with a LETTUCE AND TOMATO SALAD. PINEAPPLE SHERBET is good for dessert.

Plan

Save enough sherbet for Wednesday.

Shopping List

cooking spray, eggs, 1% milk, hot pepper sauce, Swiss cheese, dense white bread, Dijon mustard, lettuce, tomatoes, pineapple sherbet.

Wednesday: Budget

Everyone can have steak on budget night -- SALISBURY STEAK, that is. Serve with MASHED POTATOES, flavored with fresh dill if desired. Add PETITE GREEN PEAS (from frozen) and WHOLE-GRAIN BREAD. Leftover SHERBET is dessert.

Shopping List

lean ground beef, onion, saltine crackers, egg, 1% milk, prepared horseradish, coarse salt, pepper, jar mushroom gravy, potatoes to mash, dill if desired, frozen petite green peas, whole-grain bread.

SALISBURY STEAK

Servings: makes 4 servings

Prep time: about 15 minutes

Cook time: less than 10 minutes

  • 1 pound lean ground beef
  • 1/3 cup finely chopped onion
  • 1/4 cup saltine cracker crumbs
  • 1 egg white, slightly beaten
  • 2 tablespoons 1% milk
  • 1 tablespoon prepared horseradish
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 1 (12-ounce) jar mushroom gravy

Combine beef, onion, cracker crumbs, egg white, milk, horseradish, salt and pepper; mix lightly but thoroughly. Shape into four oval 1/2-inch-thick patties. Heat large nonstick skillet on medium. Cook patties 7 to 8 minutes or until internal temperature reaches 165 degrees, turning once. Remove from skillet and keep warm. Add gravy to skillet; heat through. Serve steaks with gravy.

Per serving: 265 calories, 24 grams protein, 14 grams fat (47% calories from fat), 4.2 grams saturated fat, 10 grams carbohydrate, 72 milligrams cholesterol, 689 milligrams sodium, 1 gram fiber.

Thursday: Family/Thanksgiving

Bake your own ROAST TURKEY with all the family favorites of DRESSING, GRAVY and SWEET POTATOES. Try something new for the feast, BROCCOLI CAULIFLOWER CASSEROLE.

Rule out the traditional cranberries and serve SPICED CRANBERRY-PEAR CHUTNEY on the side: In a large saucepan, combine 3 large ripe pears cut into 1/2-inch pieces, 1 small chopped onion, 1/2 cup sweetened dried cranberries, 1/2 cup packed light brown sugar, 1/4 cup cider vinegar, 1 seeded and finely chopped fresh jalapeno pepper, 1 tablespoon fresh lime juice and 1/4 teaspoon allspice. Bring to a boil; reduce heat and simmer, stirring occasionally, 30 minutes or until thickened. Serve warm or at room temperature.

Add DINNER ROLLS. Everyone will want PUMPKIN PIE for dessert.

Plan

Save enough turkey and pie for Friday and some casserole for Saturday. Save the rest of the leftovers for future meals.

Shopping List

turkey, dressing, gravy, sweet potatoes, plain breadcrumbs, Parmesan cheese, butter, Italian seasoning, frozen broccoli florets, frozen cauliflower florets, onion, flour, garlic powder, coarse salt, pepper, 1% milk, Neufchatel cream cheese, pears, sweetened dried cranberries, light brown sugar, cider vinegar, fresh jalapeno pepper, lime, allspice, dinner rolls, pumpkin pie.

BROCCOLI CAULIFLOWER CASSEROLE

Servings: makes 10 servings

Prep time: 25 minutes

Cook time: less than 50 minutes

  • 1/2 cup plain dry breadcrumbs
  • 1/4 cup plus 2 tablespoons freshly grated Parmesan cheese, divided
  • 2 tablespoons melted butter
  • 1 1/2 teaspoons Italian seasoning, divided
  • 1 (16-ounce) package frozen broccoli florets, thawed
  • 1 (16-ounce) package frozen cauliflower florets, thawed
  • 2 tablespoons butter (unmelted)
  • 1 medium onion, chopped
  • 2 tablespoons flour
  • 1 1/2 teaspoons garlic powder
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon coarsely ground pepper
  • 1 1/4 cups 1% milk
  • 4 ounces Neufchatel cream cheese, cubed

Heat oven to 350 degrees. Mix breadcrumbs, 2 tablespoons Parmesan, melted butter and 1/2 teaspoon Italian seasoning in a small bowl. Set aside. Cut up any large broccoli or cauliflower florets into bite-size pieces. Melt the 2 tablespoons unmelted butter in a large skillet on medium heat. Add onion; cook and stir 5 minutes or until softened. Stir in flour, remaining Italian seasoning, garlic powder, salt and pepper. Add milk; cook and stir until thickened and bubbly. Add cream cheese and remaining 1/4 cup Parmesan; cook and stir until cream cheese is melted. Add vegetables; toss gently to coat. Spoon into a 2-quart shallow baking dish coated with cooking spray. Top evenly with crumb mixture. Bake 40 minutes or until heated through and top is golden.

Per serving: 154 calories, 7 grams protein, 9 grams fat (49% calories from fat), 5.3 grams saturated fat, 13 grams carbohydrate, 24 milligrams cholesterol, 266 milligrams sodium, 3 grams fiber.

Friday: Heat and Eat

Lighten up those leftovers and use them for TURKEY NOODLE SOUP: Combine 3 (14-ounce) cans unsalted chicken broth, 1 cup water, 1 cup sliced carrots and 1 cup sliced celery in a large pot. Bring to a boil. Add 4 ounces no-yolk extra-wide egg noodles and boil 6 minutes or until noodles are almost tender. Add 1/2 cup frozen petite green peas and boil 1 minute or until noodles and vegetables are tender. Stir in 2 1/2 cups large shreds of (leftover) cooked turkey and 1/4 cup chopped fresh parsley; heat through.

Serve the soup with MIXED GREENS and CRACKERS. Slice the leftover PIE for dessert.

Plan

Prepare the lemon ice for Saturday if desired.

Shopping List

unsalted chicken broth, carrots, celery, no-yolk extra-wide egg noodles, frozen petite green peas, fresh parsley, mixed greens, crackers.

Saturday: Easy Entertaining

For a change of pace, serve your guests BAKED SALMON WITH TOMATOES AND COUSCOUS. Add the leftover BROCCOLI CAULIFLOWER CASSEROLE and CRUSTY BREAD.

Soothe your palate with LEMON ICE for dessert: In a food processor or blender, process 1 (12-ounce) can frozen lemonade concentrate (thawed), 3 cups ice cubes, 1 cup water and 1/3 cup sugar until smooth. Pour mixture into a 9-by-13-inch pan and freeze for 45 minutes. Process partially frozen mixture until smooth. Return to pan; freeze 8 hours. Scrape with fork and serve in dessert cups.

Shopping List

tomatoes, olive oil, coarse salt, dried oregano, garlic, pepper, couscous, skinless salmon filets, crusty bread, frozen lemonade concentrate, sugar.

BAKED SALMON WITH TOMATOES AND COUSCOUS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 15 minutes; standing time: 3 minutes

  • 2 1/2 cups chopped tomatoes
  • 1 tablespoon olive oil
  • 1 teaspoon coarse salt
  • 1 teaspoon dried oregano
  • 3/4 teaspoon minced garlic
  • 1/4 teaspoon pepper
  • 1/2 cup water
  • 1/3 cup couscous
  • 1 pound skinless salmon filets, cut into 4 pieces

Heat oven to 450 degrees. Combine tomatoes, oil, salt, oregano, garlic and pepper; let stand 15 minutes. Meanwhile, boil water; stir in couscous. Cover, remove from heat and let stand 5 minutes. Fluff couscous with fork; divide evenly and place in center of 4 (12-by-18-inch) sheets of heavy-duty foil. Top each with salmon. Spoon tomatoes and juices over salmon and couscous. Double-fold tops and sides of foil, leaving enough room for heat circulation. Place on baking sheet; bake 15 minutes. Transfer to plates; let stand closed 3 minutes. Open packets away from your face and, using a spatula, gently slide contents onto plates to serve.

Per serving: 255 calories, 27 grams protein, 9 grams fat (32% calories from fat), 1.5 grams saturated fat, 16 grams carbohydrate, 53 milligrams cholesterol, 575 milligrams sodium, 2 grams fiber.

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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.

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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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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