health

7 Day Menu Planner for December 22, 2024

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

Sunday: Family

Prepare APPLE-GLAZED LAMB CHOPS for family day. Trim fat from 4 (6-ounce) lean lamb rib chops; set aside. Combine 1/4 cup unsweetened apple juice, 3 tablespoons packed light brown sugar and 1/8 teaspoon dry mustard in a large resealable plastic bag; add chops and marinate in refrigerator 2 hours. Turn bag occasionally. Heat broiler; remove chops from bag; reserve marinade. Place chops on broiler rack coated with cooking spray; place rack on broiler pan. Broil 5 to 6 inches from heat for 9 minutes per side or to desired doneness, basting frequently with marinade; discard marinade. Serve the chops with ROASTED ROSEMARY FINGERLING POTATOES. Add STEAMED GREEN BEANS and DINNER ROLLS. For dessert, top ANGEL FOOD CAKE with STRAWBERRY ICE CREAM.

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Plan

Save enough cake for Monday and enough ice cream for Wednesday.

Shopping List

lean lamb rib chops, unsweetened apple juice, light brown sugar, dry mustard, cooking spray, fingerling potatoes, garlic, coarse salt, pepper, olive oil, fresh rosemary, green beans, dinner rolls, angel food cake, strawberry ice cream.

Monday: Budget

TURKEY SAUSAGE CHOWDER is a good way to save a few bucks. Bring 6 cups 1% milk to a simmer in a large pot. Add 1 (16-ounce) package frozen mixed vegetables, 3 medium cubed red potatoes and 1 small chopped onion. Return to a simmer; cover and cook 5 minutes. Meanwhile, remove casings from 12 ounces sweet Italian turkey sausage and form into 3/4-inch balls. Stir into pot. Simmer 3 minutes or until sausage and potatoes are cooked through. Serve the hearty chowder with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Top the leftover CAKE with fresh PINEAPPLE.

Plan

Save enough chowder for Thursday.

Shopping List

1% milk, frozen mixed vegetables, red potatoes, onion, sweet Italian turkey sausage, romaine, whole-grain rolls, fresh pineapple.

Tuesday: Entertaining

Invite friends to welcome the new year and serve them SUCCULENT FILET IN A FIELD OF GREENS. Add BROWN RICE tossed with GREEN PEAS. Add BAGUETTES. For dessert, make or buy a CHOCOLATE LAYER CAKE. Enjoy a glass of champagne to welcome 2025!

Plan

Save enough cake for Thursday.

Shopping List

olive oil, assorted wild mushrooms (such as cremini, oyster, shiitake, enoki and morel), garlic, fresh thyme, tenderloin steaks (1 inch thick), red and/or yellow cherry tomatoes, mixed baby salad greens, champagne or white wine vinaigrette, coarse salt, pepper, brown rice, frozen green peas, baguettes, chocolate layer cake, champagne (optional).

SUCCULENT FILET IN A FIELD OF GREENS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 10 to 13 minutes

  • 1 tablespoon olive oil
  • 3 cups assorted wild mushrooms (such as cremini, oyster, shiitake, enoki and morel)
  • 3 teaspoons minced garlic, divided
  • 1 teaspoon chopped fresh thyme
  • 4 tenderloin steaks (1 inch thick)
  • 2 cups red and/or yellow cherry tomatoes, cut in half
  • 1/2 cup mixed baby salad greens
  • 2 tablespoons champagne or white wine vinaigrette
  • Coarse salt and pepper to taste

Heat oil in large nonstick skillet over medium heat until hot. Add mushrooms and 1 teaspoon garlic; cook and stir 2 to 4 minutes or until mushrooms are tender and browned. Remove to medium bowl; cool slightly. Meanwhile, combine remaining 2 teaspoons garlic and thyme. Press evenly onto steaks. Place steaks in same skillet over medium heat; cook 10 to 13 minutes for medium-rare to medium doneness, turning occasionally. Remove to platter. Add tomatoes, salad greens and vinaigrette to mushrooms; toss lightly to coat. Season steaks with salt and pepper, as desired. Serve with salad.

Per serving: 230 calories, 25 grams protein, 11 grams fat (42% calories from fat), 3.1 grams saturated fat, 10 grams carbohydrate, 68 milligrams cholesterol, 111 milligrams sodium, 2 grams fiber.

Wednesday: Meatless

To guarantee good luck in the new year, make this AVOCADO AND BLACK-EYED PEA FRITTATA. Serve with MIXED GREENS and CORNBREAD (from a mix). For dessert, scoop the leftover ICE CREAM.

Shopping List

onion, canola oil, avocado, canned black-eyed peas, eggs, reduced-fat sour cream, coarse salt, pepper, cumin, shredded 50% reduced-fat sharp cheddar cheese, plum tomatoes, mixed greens, cornbread mix.

AVOCADO AND BLACK-EYED PEA FRITTATA

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 30 minutes; standing time: 5 minutes

  • 1 medium onion, chopped
  • 1 tablespoon canola oil
  • 1 large peeled and chopped avocado
  • 1 (15-ounce) can black-eyed peas, rinsed and drained
  • 8 whole eggs
  • 4 egg whites
  • 1/2 cup reduced-fat sour cream
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon each pepper and cumin
  • 3/4 cup shredded 50% reduced-fat sharp cheddar cheese
  • Sliced avocado, plum tomato slices and reduced-fat sour cream for garnish

Heat oven to 350 degrees. In a large oven-safe skillet, cook onion in hot oil on medium-high 3 or 4 minutes or until softened. Remove from heat; sprinkle top evenly with chopped avocado and peas. In a large bowl, whisk together the eggs, egg whites, sour cream, salt, pepper and cumin; pour over avocado mixture in skillet. Bake 25 minutes; sprinkle top evenly with cheese and bake 5 more minutes or until cheese is melted. Remove from oven, let stand 5 minutes and serve. Garnish as desired.

Per serving: 310 calories, 20 grams protein, 19 grams fat (53% calories from fat), 6.1 grams saturated fat, 17 grams carbohydrate, 266 milligrams cholesterol, 411 milligrams sodium, 5 grams fiber.

Thursday: Heat and Eat

Take it easy and warm the leftover CHOWDER for tonight. Add a LETTUCE AND TOMATO SALAD and CRACKERS on the side. Leftover CHOCOLATE CAKE is dessert.

Shopping List

lettuce, tomatoes, crackers.

Friday: Express

You deserve another night off, so pick up COLD CUTS from the deli for sandwiches. While you're there, buy a CARROT SALAD and BAKED BEANS. Add WHOLE-GRAIN BREAD. To prepare the sandwiches, make sure you have LETTUCE, TOMATOES, LOW-FAT MAYONNAISE, SPICY MUSTARD and PICKLES on hand. If you want dessert, make instant VANILLA PUDDING with 1% milk.

Shopping List

deli cold cuts, deli carrot salad and baked beans, whole-grain bread, lettuce, tomatoes, low-fat mayonnaise, spicy mustard, pickles, instant vanilla pudding, 1% milk.

Saturday: Easy Entertaining

Serve your guests SHRIMP SCAMPI tonight with ANGEL HAIR PASTA. Add fresh steamed SNOW PEAS and GARLIC BREAD to your menu. For dessert, CHERRY COBBLER with light whipped cream seals the deal.

Shopping List

unpeeled large shrimp, butter, red bell pepper, garlic, white wine or unsalted chicken broth, fresh parsley, lemon, coarse salt, black pepper, paprika, angel hair pasta, fresh snow peas, garlic bread, cherry cobbler, light whipped cream.

SHRIMP SCAMPI

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus pasta

  • 1 pound unpeeled large shrimp
  • 1 1/2 teaspoons butter
  • 1/2 cup chopped red bell pepper
  • 4 cloves crushed garlic
  • 1/4 cup dry white wine or unsalted chicken broth
  • 2 tablespoons minced fresh parsley
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon black pepper
  • Paprika to taste
  • 8 ounces angel hair pasta

Peel shrimp, leaving tails intact. Starting at tail end, butterfly underside of each shrimp, cutting into, but not through, back of shrimp. Divide shrimp among 4 gratin dishes, arranging shrimp with cut side up. Heat broiler. In a medium skillet, melt butter on medium. Add red bell pepper and garlic; cook 2 minutes. Remove from heat; stir in wine or broth, parsley, lemon juice, salt and black pepper. Spoon over shrimp; sprinkle with paprika. Place dishes on broiler pan; broil 5 to 6 inches from heat for 6 minutes or until shrimp turn pink. Cook pasta according to directions; drain. Serve shrimp over pasta.

Per serving: 311 calories, 21 grams protein, 3 grams fat (10% calories from fat), 1.2 grams saturated fat, 46 grams carbohydrate, 129 milligrams cholesterol, 360 milligrams sodium, 2 grams fiber.

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7 Day Menu Planner for December 01, 2024

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

Sunday: Family

Present the family with savory PORK ROAST WITH APRICOT-GINGER GLAZE today: Heat oven to 350 degrees. Combine 2 teaspoons less-sodium seasoned salt and 1 teaspoon dried thyme. Rub on all sides of a 2-pound boneless pork loin roast. Bake 20 minutes per pound or until internal temperature reaches 145 degrees. Meanwhile, combine 1/2 cup apricot preserves, 2 teaspoons Worcestershire sauce and 3/4 teaspoon ground ginger. Coat roast with apricot mixture the last 10 minutes of baking. Remove roast from oven, tent with foil, let stand 3 minutes, slice and serve.

To go with the roast, bake SWEET POTATOES. Slash the tops and drizzle with a mixture of apple juice and cinnamon to taste. Serve with STEAMED FRESH BROCCOLI and make CORNBREAD STICKS from a mix. Scoop LIME SHERBET for dessert.

Plan

Save enough pork and bake 2 extra sweet potatoes for Monday. Save enough sherbet for Tuesday.

Shopping List

less-sodium seasoned salt, dried thyme, boneless pork loin roast, apricot preserves, Worcestershire sauce, ground ginger, sweet potatoes to bake, apple juice, cinnamon, fresh broccoli, cornbread mix, lime sherbet.

Monday: Heat and Eat

Take advantage of leftovers for BAKED PORK WITH CORN AND SWEET POTATOES: Heat oven to 350 degrees. Coat a 7-by-11-inch baking dish with cooking spray. Add 1 (10 3/4-ounce) can condensed broccoli cheese soup (low-fat if available), 1 (16-ounce) can rinsed no-salt-added corn, 1 1/2 cups chopped cooked pork, 2 diced baked sweet potatoes, 1/2 cup 1% milk and 2 beaten eggs. Stir until blended. Bake 25 minutes or until a knife inserted in center comes out clean.

Serve with a SPINACH SALAD and WHOLE-GRAIN ROLLS. For dessert, sprinkle CHUNKY APPLESAUCE with cinnamon.

Shopping List

cooking spray, canned condensed low-fat broccoli cheese soup, canned no-salt-added corn, 1% milk, eggs, fresh spinach, whole-grain rolls, chunky applesauce, cinnamon.

Tuesday: Budget

These OVEN-GRILLED REUBEN SANDWICHES are easy on the pocketbook and easy on the palate. Serve them with DILL PICKLES and MIXED GREENS. Scoop leftover SHERBET for dessert.

Shopping List

refrigerated sauerkraut, caraway seeds, Thousand Island dressing, rye bread (without caraway seeds), Swiss cheese, shaved corned beef or sliced turkey, cooking spray, dill pickles, mixed greens.

OVEN-GRILLED REUBEN SANDWICHES

Servings: makes 6 sandwiches

Prep time: 15 minutes

Cook time: 15 to 20 minutes

  • 2 cups refrigerated sauerkraut (rinsed and drained)
  • 3/4 teaspoon caraway seeds
  • 3/4 cup Thousand Island dressing
  • 12 slices rye bread (without caraway seeds)
  • 6 (1-ounce) slices Swiss cheese
  • 1 pound shaved corned beef (see NOTE)
  • Heat oven to 350 degrees. Mix together sauerkraut and caraway seeds. Spread dressing on one side of each bread slice. To 6 bread slices, add cheese, sauerkraut mixture and corned beef. Top with other 6 bread slices (dressing side down). Coat a rimmed baking pan with cooking spray and arrange sandwiches on pan. Coat underside of a second baking pan with spray and place on top of sandwiches, pressing down lightly. Bake 15 to 20 minutes or until golden. Check after 10 minutes. (Adapted from Southern Living magazine.)

NOTE: To reduce sodium, substitute sliced turkey for corned beef.

Per sandwich: 516 calories, 32 grams protein, 27 grams fat (46% calories from fat), 9.2 grams saturated fat, 40 grams carbohydrate, 82 milligrams cholesterol, 1,762 milligrams sodium, 5 grams fiber.

Wednesday: Kids

Calling all kids for TACO PIE! Munch on CARROT AND CELERY STICKS on the side. For dessert, pop a few FROZEN SEEDLESS GRAPES into your mouth. (Wash and spread halved seedless grapes on a cookie sheet and freeze for 1 hour.)

Tip

Calling all kids for TACO PIE! Munch on CARROT AND CELERY STICKS on the side. For dessert, pop a few FROZEN SEEDLESS GRAPES into your mouth. (Wash and spread halved seedless grapes on a cookie sheet and freeze for 1 hour.)

Shopping List

lean ground beef, canned no-salt-added diced tomatoes and mild green chiles, canned no-salt-added corn, less-sodium taco seasoning, corn tortillas, cooking spray, shredded 50% reduced-fat cheddar cheese, reduced-fat sour cream, lettuce, tomatoes, carrots, celery, seedless grapes.

TACO PIE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 20 minutes

  • 1 pound lean ground beef
  • 2 (14 1/2-ounce) cans no-salt-added diced tomatoes and mild green chiles
  • 1 (11-ounce) can no-salt-added rinsed corn
  • 1 (1.25-ounce) packet less-sodium taco seasoning
  • 6 (5-inch) corn tortillas, each cut into 4 wedges
  • 1 cup shredded 50% reduced-fat cheddar cheese
  • Reduced-fat sour cream, shredded lettuce and chopped tomatoes for garnish

In a large nonstick skillet, cook beef 5 minutes or until no longer pink; drain well. Stir in tomatoes and chiles, corn and taco seasoning. Bring to a boil; reduce heat and simmer 3 minutes. Pour into medium bowl. Wipe skillet clean; coat with cooking spray. Cover bottom with 8 tortilla wedges. Top with 1 1/2 cups beef mixture, then sprinkle with 1/3 cup cheese. Repeat layers twice. Cover and cook over medium-low heat 10 minutes or until layers can be easily pierced with tip of knife. Serve with garnishes.

Per serving: 285 calories, 25 grams protein, 8 grams fat (26% calories from fat), 3.5 grams saturated fat, 29 grams carbohydrate, 52 milligrams cholesterol, 477 milligrams sodium, 4 grams fiber.

Thursday: Express

Make it quick with CRUNCHY TURKEY-AND-CHEESE WRAPS. Spread low-fat mayonnaise onto 4 (8-inch) whole-grain tortillas. Layer lettuce, sliced tomatoes, 3 slices thinly sliced deli turkey and 1 slice reduced-fat cheddar cheese down center of each tortilla. Top with baked potato chips. Roll and fold the filled tortilla. Serve with any BEAN SOUP. Buy some BROWNIES for dessert.

Plan

Buy enough brownies for Friday.

Shopping List

low-fat mayonnaise, whole-grain tortillas, lettuce, tomatoes, sliced deli turkey, reduced-fat cheddar cheese slices, baked potato chips, any bean soup, brownies.

Friday: Meatless

TORTELLINI PASTA WITH TOMATOES AND ARUGULA will be on everyone's favorites list. Serve with a GREEN SALAD WITH SLICED BOILED EGGS and WHOLE-GRAIN ROLLS. Warm the leftover BROWNIES and top them with VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

frozen or fresh cheese tortellini, olive oil, grape tomatoes, onion, garlic, coarse salt, cracked pepper, dry white wine, butter, arugula, shredded Parmesan cheese, fresh basil, salad greens, eggs, whole-grain rolls, vanilla ice cream.

TORTELLINI PASTA WITH TOMATOES AND ARUGULA

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 15 minutes

  • 1 (12-ounce) package frozen or fresh cheese tortellini
  • 1 tablespoon olive oil
  • 1 pint grape tomatoes, halved lengthwise
  • 1 cup chopped onion
  • 2 cloves garlic, minced
  • 3/4 teaspoon coarse salt
  • 1/4 teaspoon cracked pepper
  • 1/2 cup dry white wine
  • 3 tablespoons butter
  • 2 cups packed arugula leaves, about 2 ounces
  • 1/4 cup shredded Parmesan cheese
  • 1/4 cup thinly sliced fresh basil leaves

Prepare tortellini according to package directions; drain and set aside. Meanwhile, in large nonstick skillet, heat oil on medium. Add tomatoes, onion, garlic, salt and pepper; cook until mixture is tender, about 4 minutes. Add wine; cook 1 minute. Stir in butter; cook until butter is melted and a light sauce forms. Stir in cooked tortellini and arugula. Top with shredded Parmesan and sliced basil; serve. (Recipe by Gwynn Galvin, SwirlsOfFlavor.com.)

Per serving: 449 calories, 16 grams protein, 21 grams fat (42% calories from fat), 9.2 grams saturated fat, 48 grams carbohydrate, 59 milligrams cholesterol, 905 milligrams sodium, 5 grams fiber.

Saturday: Easy Entertaining

No need to book a flight for HAWAIIAN FLANK STEAK when you can prepare it for guests at home: Combine 1 (6-ounce) can pineapple juice with 3 tablespoons honey, 1 tablespoon soy sauce, 2 tablespoons chopped green onions and 1 teaspoon garlic powder in a shallow dish. Add 1 pound flank steak; turn to coat. Cover and marinate 15 minutes in refrigerator. Remove from refrigerator; pour marinade into a small pan. Grill or broil steak 10 minutes on each side for medium doneness. Meanwhile, stir 2 teaspoons cornstarch into marinade; bring to a boil. Cook 1 minute or until slightly thickened; serve with steak.

Accompany the tropical-flavored steak with RICE and SUGAR SNAP PEAS. Add SOURDOUGH ROLLS. For dessert, sprinkle toasted COCONUT over leftover ICE CREAM.

Shopping List

pineapple juice, honey, soy sauce, green onions, garlic powder, flank steak, cornstarch, rice, sugar snap peas, sourdough rolls, coconut.

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7 Day Menu Planner for November 24, 2024

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

Sunday: Family

For today's gathering, here's an old-fashioned recipe that's still a family favorite, SWISS STEAK (aka Smothered Steak): Heat oven to 325 degrees. Remove visible fat and cut 2 pounds (1/2 inch thick) boneless beef round steak into 8 serving-size pieces. Pound to 1/2-inch thickness to tenderize. Place in a 13-by-9-inch baking dish coated with cooking spray. Sprinkle with 1/4 teaspoon pepper. Top with 1 medium thinly sliced onion, 8 ounces sliced fresh mushrooms and 1 (8-ounce) can no-salt-added tomato sauce. Cover with foil and bake 1 3/4 to 2 hours or until steak is tender.

Serve with your own MASHED POTATOES, GREEN BEANS and MIXED GREENS. For dessert, this BERRY CAKE is hard to resist.

Plan

Save enough steak and sauce for Monday; save enough cake for Wednesday.

Shopping List

boneless beef round steak, cooking spray, pepper, onion, sliced fresh mushrooms, canned no-salt-added tomato sauce, potatoes to mash, green beans, mixed greens, flour, baking powder, baking soda, salt, salted butter, sugar, eggs, vanilla extract, buttermilk, fresh raspberries or blueberries, lemon, whipped topping (if desired).

BERRY CAKE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 25 minutes

  • 1 cup all-purpose flour
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 4 tablespoons salted butter, softened
  • 2/3 cup plus 2 tablespoons sugar
  • 1 egg
  • 1 teaspoon vanilla extract
  • 1/2 cup buttermilk
  • 1 1/2 cups fresh raspberries or blueberries (or a mix of both), divided
  • 1 teaspoon lemon zest
  • Whipped topping, if desired

Heat oven to 400 degrees. Spray the bottom and sides of an 8-inch round cake pan with cooking spray. Line the bottom of the pan with parchment paper. In a mixing bowl, combine flour, baking powder, baking soda and salt; set aside. Beat the butter and 2/3 cup sugar in a large mixing bowl until light and fluffy, about 3 minutes. Beat in egg and vanilla. Add flour mixture and buttermilk and beat until blended. Stir in 1 cup berries and lemon zest. Spoon into prepared pan. Top with the remaining 1/2 cup berries and sprinkle with the remaining 2 tablespoons sugar. Bake 25 minutes or until a toothpick inserted in center comes out clean. Let stand 10 minutes in the cake pan. Remove the cake from pan and transfer to a wire cooling rack and cool completely. Top with whipped topping, if desired. Recipe from SwirlsOfFlavor.com.

Per serving: 213 calories, 3 grams protein, 7 grams fat (28% calories from fat), 4 grams saturated fat, 35 grams carbohydrate, 39 milligrams cholesterol, 263 milligrams sodium, 2 grams fiber.

Monday: Kids

It's a HOAGIE SANDWICH for the kids tonight: Chop and heat leftover steak and sauce and spoon onto sliced, toasted sandwich rolls. Serve with CURLY FRIES (from frozen). Add deli CARROT SALAD on the side. Make dessert simple with STRAWBERRY ICE CREAM.

Shopping List

sandwich rolls, frozen curly fries, deli carrot salad, strawberry ice cream.

Tuesday: Meatless

You'll be surprised at the flavor of this no-meat PIZZA WITH PEPPERS: Heat oven to 450 degrees. Place 1 (12-inch) ready-to-bake whole-grain pizza crust on a baking sheet. Sprinkle with 1 cup (2 cups total) shredded reduced-fat pizza cheese blend, half a 1-pound bag frozen (thawed and drained) pepper stir-fry mix (green, red and yellow peppers and onions) and the other 1 cup cheese. Bake 15 minutes or until crust is crisp and cheese is melted and bubbly.

Slice and serve with a SPINACH SALAD. How about PEACHES for an easy dessert?

Plan

If time permits, assemble Wednesday's meatloaf tonight.

Shopping List

ready-to-bake whole-grain pizza crust, shredded reduced-fat pizza cheese blend, frozen pepper stir-fry mix (green, red and yellow peppers and onions), fresh spinach, peaches.

Wednesday: Budget

Easy, unique and affordable, CHICKEN PARMIGIANA-STYLE MEATLOAF is a surefire hit. Serve with BAKED POTATOES, BROCCOLI and a MIXED GREEN SALAD. Add WHOLE-GRAIN ROLLS. For dessert, slice the leftover CAKE.

Plan

Save enough meatloaf for Thursday.

Shopping List

ground chicken or turkey breast, onion, eggs, dry breadcrumbs, Italian seasoning, garlic powder, no-salt-added marinara sauce, shredded part-skim mozzarella cheese, potatoes to bake, broccoli, mixed greens, whole-grain rolls.

CHICKEN PARMIGIANA-STYLE MEATLOAF

Servings: makes 6 to 8 servings

Prep time: 15 minutes

Cook time: 8 hours on low

  • 1 pound ground chicken or turkey breast
  • 1 medium onion, finely diced
  • 2 eggs
  • 1/2 cup dry breadcrumbs
  • 1 tablespoon Italian seasoning
  • 2 to 3 teaspoons garlic powder
  • 1 cup no-salt-added marinara sauce, divided
  • 1 1/2 cups shredded part-skim mozzarella cheese, divided

In a large mixing bowl, combine chicken or turkey, onion, eggs, breadcrumbs, Italian seasoning, garlic powder, 1/2 cup marinara sauce and 1/2 cup cheese. Using clean hands, mix lightly but well and press into a 9-by-5-by-3-inch baking dish. Place loaf pan in an oval 4- or 6-quart slow cooker. Spread the remaining sauce on top; sprinkle with remaining cheese. Cover; cook on low 8 hours or until internal temperature reaches 165 degrees.

NOTE: If you don’t have a large enough cooker, make a loaf “pan” from double layers of heavy-duty foil to fit your cooker.

Per serving: 260 calories, 28 grams protein, 10 grams fat (35% calories from fat), 4.1 grams saturated fat, 13 grams carbohydrate, 135 milligrams cholesterol, 397 milligrams sodium, 2 grams fiber.

Thursday: Heat and Eat

Make MEATLOAF SANDWICHES on dense white bread for a quick meal. Top with LETTUCE. Alongside, add deli COLESLAW. For dessert, enjoy PINEAPPLE CHUNKS.

Plan

Buy enough coleslaw for Friday.

Shopping List

dense white bread, lettuce, deli coleslaw, pineapple chunks.

Friday: Express

You could go to a fast-food place, but why not make your own FISH (TACOS) AND CHIPS for a quick meal? Prepare frozen fish fillets and frozen potato wedges according to package directions. Place fish into heated taco shells and spoon leftover coleslaw over fish. Cool down with ORANGE SHERBET for dessert.

Shopping List

frozen fish fillets, frozen potato wedges, taco shells, orange sherbet.

Saturday: Easy Entertaining

Our guests enjoyed CHICKEN WITH HERBS AND VEGETABLES, and so will yours. Serve with RICE to catch all the juices from the chicken. Add steamed sliced ZUCCHINI, a GREEN SALAD and WHOLE-GRAIN ROLLS. Buy a CHOCOLATE MERINGUE PIE for a dessert.

Shopping List

Italian-style breadcrumbs with cheese, boneless skinless chicken breasts, olive oil, cremini mushrooms, green bell pepper, tomatoes, garlic, coarse salt, fresh basil, dried oregano, rice, zucchini, salad greens, whole-grain rolls, chocolate meringue pie.

CHICKEN WITH HERBS AND VEGETABLES

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: less than 20 minutes

  • 1/2 cup Italian-style breadcrumbs with cheese
  • 1 pound boneless skinless chicken breasts, cut into bite-size pieces
  • 1 tablespoon olive oil
  • 1 8-ounce package cremini mushrooms, halved
  • 1 large green bell pepper, thinly sliced
  • 3 large tomatoes, coarsely chopped
  • 1 large clove garlic, pressed
  • 1/2 teaspoon coarse salt
  • 1/2 cup chopped fresh basil
  • 1 teaspoon dried oregano

Pour crumbs into a flat dish. Coat chicken in crumbs. Heat oil in a large nonstick skillet; cook chicken on medium-high 4 minutes or until browned on all sides. Remove chicken from skillet. Add mushrooms and bell pepper to skillet; cook 3 minutes. Add tomatoes, garlic and salt; return chicken to skillet. Cover, reduce heat to low and simmer 10 minutes. Stir in basil and oregano. Serve immediately.

Per serving: 265 calories, 31 grams protein, 7 grams fat (25% calories from fat), 1.2 grams saturated fat, 19 grams carbohydrate, 83 milligrams cholesterol, 512 milligrams sodium, 4 grams fiber.

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