health

7 Day Menu Planner for January 05, 2025

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

Sunday: Family

Prepare CLASSIC MARINATED FLANK STEAK for family day: Combine 1 tablespoon red wine vinegar and 3 tablespoons olive oil in a small bowl. Stir in 1 teaspoon minced garlic and 1/4 teaspoon coarsely ground pepper. Place 1 (1- to 1 1/2-pound flank steak and marinade in a resealable plastic bag; turn to coat. Marinate in refrigerator 6 hours to overnight. When ready to cook: Remove steak from marinade; discard marinade. Place steak on grill over ash-colored coals and cook, covered, for 11 to 16 minutes, turning occasionally. Let stand 5 minutes and carve across grain into thin slices.

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Serve the beef with SPICY CHEESE RICE BAKE. Steam FRESH BROCCOLI SPEARS and offer SOURDOUGH BREAD on the side. For dessert, STRAWBERRY ICE CREAM is good.

Plan

Save enough flank steak and rice bake for Monday; save enough ice cream for Thursday.

Shopping List

red wine vinegar, olive oil, garlic, pepper, flank steak, long-grain rice, unsalted chicken broth, cooking spray, canned spicy stewed tomatoes, reduced-fat sour cream, shredded 50% reduced-fat cheddar cheese, fresh cilantro, pickled jalapeno peppers, fresh broccoli, sourdough bread, strawberry ice cream.

SPICY CHEESE RICE BAKE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 30 to 35 minutes, plus rice

  • 1 1/3 cups long-grain rice
  • 2 2/3 cups unsalted chicken broth
  • 1 (14 1/2-ounce) can spicy stewed tomatoes, with liquid
  • 3/4 cup reduced-fat sour cream
  • 1 cup shredded 50% reduced-fat cheddar cheese (4 ounces)
  • 2 tablespoons chopped fresh cilantro for garnish
  • Up to 3 tablespoons chopped pickled jalapeno peppers (to taste)

Heat oven to 375 degrees. Cook rice, using the broth as liquid, according to package directions. Meanwhile, coat a 7-by-11-inch baking dish with cooking spray. In a small bowl, combine tomatoes and sour cream. Layer half the cooked rice, half the tomato mixture and half the cheese. Repeat layers. Bake 30 to 35 minutes or until cheese is lightly browned and casserole is bubbly. Garnish with cilantro and peppers.

Per serving: 198 calories, 8 grams protein, 5 grams fat (23% calories from fat), 3.3 grams saturated fat, 30 grams carbohydrate, 19 milligrams cholesterol, 354 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

These BEEF ROLL-UPS are easy: Cut the leftover flank steak into strips; heat and place on warmed flour tortillas. Top with deli COLESLAW and roll to close. Serve the roll-ups with the leftover baked RICE. PINEAPPLE CHUNKS are good for dessert.

Shopping List

flour tortillas, deli coleslaw, pineapple chunks.

Tuesday: Meatless

Try FENNEL STUFFED POTATOES for dinner tonight. GREEN BEANS add more color to the plate. Alongside, SPINACH SALAD WITH HARD-BOILED EGG WEDGES and WHOLE-GRAIN ROLLS round out the meal. How about instant CHOCOLATE PUDDING made with 1% milk with a dollop of light whipped cream for dessert?

Shopping List

baking potatoes, olive oil, fennel, onion, garlic, zucchini, pine nuts, fresh basil, coarse salt, unsalted vegetable broth, pepper, shredded low-fat Swiss cheese, green beans, fresh spinach, eggs, whole-grain rolls, instant chocolate pudding mix, 1% milk, light whipped cream.

FENNEL STUFFED POTATOES

Servings: makes 4 servings

Cook time: 1 hour, 20 minutes

  • 2 large baking potatoes, about 1 1/2 pounds total
  • 1 tablespoon olive oil, plus additional for brushing potatoes
  • 1 1/2 cups diced (1/2 inch) fennel
  • 1/2 cup chopped onion
  • 1 clove garlic, minced
  • 1/2 cup diced (1/4 inch) zucchini
  • 2 tablespoons chopped pine nuts
  • 1 tablespoon chopped fresh basil
  • Coarse salt to taste
  • 1/4 cup unsalted vegetable broth
  • 2 teaspoons chopped fennel fronds
  • 1/4 teaspoon pepper
  • 1/3 cup shredded low-fat Swiss cheese, divided

Heat oven to 400 degrees. Scrub potatoes; pierce skin in several places. Bake about 1 hour; cool. Meanwhile, in a medium nonstick skillet, heat oil on medium-high. Add diced fennel, onion and garlic; cook, stirring continuously, 2 minutes or until softened. Add the zucchini and cook, stirring, 1 minute longer. Stir in the chopped pine nuts and basil. Remove from heat; set aside. When potatoes are cool enough to handle, cut in half lengthwise. Scoop out the potato pulp, leaving 1/4 inch of flesh in the potato skin. Brush the insides of the potato shells lightly with olive oil and season with salt, if desired; set aside. In a medium bowl, combine 1 cup pulp, broth, fennel fronds and pepper. Mash until almost smooth. Stir in reserved vegetables and all but 2 tablespoons cheese. Spoon filling mixture into prepared potato shells. Heat in the oven 20 minutes or until heated through. Remove from oven and sprinkle tops of potatoes with remaining cheese.

Per serving: 238 calories, 8 grams protein, 8 grams fat (28% calories from fat), 1.4 grams saturated fat, 37 grams carbohydrate, 3 milligrams cholesterol, 48 milligrams sodium, 4 grams fiber.

Wednesday: Budget

LINGUINE WITH TOMATOES AND ARTICHOKES is a money-stretcher. Serve it with a MIXED GREEN SALAD and GARLIC BREAD. PLUMS are dessert.

Shopping List

linguine, olive oil, garlic, canned diced tomatoes with oregano, basil and garlic, jar marinated quartered artichokes, crumbled Greek herb feta cheese, mixed greens, garlic bread, plums.

LINGUINE WITH TOMATOES AND ARTICHOKES

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 15 minutes, plus linguine

  • 8 ounces linguine
  • 1 teaspoon olive oil
  • 1 1/2 teaspoons minced garlic
  • 1 (14 1/2-ounce) can diced tomatoes with oregano, basil and garlic, lightly drained
  • 1 (12-ounce) jar marinated quartered artichokes
  • 1/4 cup water
  • Crumbled Greek herb feta cheese for garnish

Cook linguine according to package directions; drain. Meanwhile, heat oil in large nonstick skillet on medium. Add garlic; cook about 1 minute. Add tomatoes; cook 5 minutes, stirring occasionally. Drain artichokes; reserve 1/4 cup marinade. Add artichokes to tomato mixture; cook 2 minutes. Stir in water and reserved marinade. Reduce heat to low; cover and simmer 5 minutes or until mixture is hot and bubbly. Spoon linguine into a warmed serving bowl. Add tomato-artichoke mixture; toss to coat. Garnish with cheese. Serve immediately.

Per serving: 304 calories, 8 grams protein, 8 grams fat (23% calories from fat), 0.3 gram saturated fat, 53 grams carbohydrate, no cholesterol, 496 milligrams sodium, 5 grams fiber.

Thursday: Kids

The kids are usually in the mood for any PASTA AND SAUCE. Choose a fun pasta (such as wagon wheels) and top with any tomato-based sauce. Let them munch on CARROT STICKS on the side. Leftover ICE CREAM makes a good dessert.

Shopping List

wagon wheel (or other fun shape) pasta, tomato-based sauce, carrots.

Friday: Express

Take it easy tonight and enjoy deli EGG SALAD on a bed of MIXED GREENS. Sprinkle with chopped fresh dill. Add a bowl of TOMATO BASIL SOUP and some BREADSTICKS. For dessert, PEANUT BUTTER COOKIES add a sweet touch.

Shopping List

deli egg salad, mixed greens, fresh dill, tomato basil soup, breadsticks, peanut butter cookies.

Saturday: Easy Entertaining

Treat your guests to TUNA WITH PESTO: Heat 1 teaspoon olive oil in a large nonstick skillet on medium. Add 2 sliced medium green onions; cook 2 to 3 minutes or until softened. Stir in 1/2 cup pesto and 2 tablespoons fresh lemon juice. Top with 1 pound (3/4 inch thick) fresh tuna cut into 4 equal pieces. Reduce heat to low; cover and cook 5 to 7 minutes or until desired doneness.

Serve with ANGEL HAIR PASTA tossed with olive oil and freshly grated Parmesan cheese. Add a BOSTON LETTUCE SALAD and CRUSTY ROLLS.

For dessert, BAKED PEARS will wow any guest: Heat oven to 350 degrees. Drain 1 (28-ounce) can pear halves on paper towels. Place pears, cut sides down, in a pie plate coated with cooking spray. Drizzle 1/4 cup caramel topping over pears. Bake 8 to 10 minutes or until warm. To serve, place a pear half in each serving dish; spoon caramel topping over pears and sprinkle with cinnamon. Add a little VANILLA ICE CREAM to take it up a notch.

Shopping List

olive oil, green onions, pesto, lemon, fresh tuna, angel hair pasta, Parmesan cheese, Boston lettuce, crusty rolls, canned pears, cooking spray, caramel topping, cinnamon, vanilla ice cream.

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health

7 Day Menu Planner for December 29, 2024

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

Sunday: Family

Make the day special and serve ROASTED PORK LOIN WITH PINE NUT STUFFING. Serve the juicy roast with aromatic BASMATI RICE. Add a RED-TIPPED LETTUCE SALAD and NAAN. Slice ANGEL FOOD CAKE for dessert and top it with a dab of STRAWBERRY ICE CREAM.

Plan

Save enough pork, rice and cake for Monday. Save enough ice cream for Tuesday.

Shopping List

canola oil, onion, frozen chopped spinach, bread (for crumbs), canned diced pears, pine nuts, coarse salt, dried sage, pepper, dried thyme, boneless pork loin roast, basmati rice, red-tipped lettuce, naan, angel food cake, strawberry ice cream.

ROASTED PORK LOIN WITH PINE NUT STUFFING

Servings: makes 15 servings

Prep time: 25 minutes

Cook time: about 2 hours (20 minutes per pound); standing time: 10 minutes

  • 1 teaspoon canola oil
  • 1/4 cup finely chopped onion
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
  • 3/4 cup soft breadcrumbs
  • 1 (15-ounce) can diced pears, drained
  • 1/2 cup toasted pine nuts
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon dried sage
  • 1/4 teaspoon freshly ground pepper
  • 1/4 teaspoon dried thyme
  • 1 (4-pound) well-trimmed boneless pork loin roast

Heat oven to 325 degrees. In a large nonstick skillet, heat oil on medium. Add onion and cook 3 to 5 minutes or until onion is softened. Remove from heat; stir in spinach, breadcrumbs, pears, pine nuts, salt, sage, pepper and thyme. Set aside. Cut a pocket lengthwise in roast to 1/2 inch of ends and uncut side. Spoon stuffing into pocket; tie securely with heavy string. Season with salt and pepper to taste. Place on rack in large roasting pan. Bake 2 hours or until internal temperature reaches 145 degrees. Remove from oven; cover and let stand 10 minutes before slicing.

Per serving: 224 calories, 26 grams protein, 11 grams fat (43% calories from fat), 3.3 grams saturated fat, 6 grams carbohydrate, 68 milligrams cholesterol, 107 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Slice and warm the leftover PORK ROAST. Toss cooked TINY GREEN PEAS (from frozen) with warmed leftover RICE and stir in some chopped fresh mint. Add WHOLE-GRAIN ROLLS. Spoon PEACHES over leftover CAKE for dessert.

Shopping List

frozen tiny green peas, fresh mint, whole-grain rolls, peaches.

Tuesday: Express

Start with a few ingredients and end with CHICKEN-TABBOULEH TOSS: You'll need 2 cups chopped cooked chicken (from a rotisserie or other cooked chicken) and 2 cups tabbouleh. Toss with any ranch salad kit using half the salad dressing.

Serve with CRUSTY ROLLS. Scoop leftover ICE CREAM for dessert.

Shopping List

cooked chicken, tabbouleh, any ranch salad kit, crusty rolls.

Wednesday: Budget

For an easy budget meal, ITALIAN WHITE BEANS WITH CHICKEN has a good flavor: In a large nonstick skillet, heat 1 tablespoon olive oil on medium. Add 1 tablespoon chopped fresh basil and 1 clove minced garlic. Cook 2 minutes, stirring frequently. Add 2 cups shredded rotisserie chicken, 1/2 cup drained chopped sun-dried tomatoes (oil-packed -- see TIP), 1/4 cup sliced black olives and 2 (15-ounce) cans rinsed reduced-sodium white beans. Cook, stirring frequently, until hot. Serve with MIXED GREENS and GARLIC BREAD. FRESH PEARS are dessert.

Tip

For an easy budget meal, ITALIAN WHITE BEANS WITH CHICKEN has a good flavor: In a large nonstick skillet, heat 1 tablespoon olive oil on medium. Add 1 tablespoon chopped fresh basil and 1 clove minced garlic. Cook 2 minutes, stirring frequently. Add 2 cups shredded rotisserie chicken, 1/2 cup drained chopped sun-dried tomatoes (oil-packed -- see TIP), 1/4 cup sliced black olives and 2 (15-ounce) cans rinsed reduced-sodium white beans. Cook, stirring frequently, until hot. Serve with MIXED GREENS and GARLIC BREAD. FRESH PEARS are dessert.

Shopping List

olive oil, fresh basil, garlic, rotisserie chicken, oil-packed sun-dried tomatoes, sliced black olives, reduced-sodium white beans, mixed greens, garlic bread, fresh pears.

Thursday: Meatless

Make it slow cooker time with LENTIL STEW. Serve with MIXED GREENS and SOURDOUGH BREAD. PLUMS are a simple dessert.

Shopping List

dried lentils, acorn squash, marinara sauce, green bell pepper, baking potato, onion, garlic, frozen cut green beans, olive oil, mixed greens, sourdough bread, plums.

LENTIL STEW

Servings: makes about 14 cups

Prep time: 15 minutes

Cook time: 6 to 7 hours on low

  • 1 1/2 cups dried lentils
  • 3 cups water
  • 1 small acorn squash (about 1 1/4 pounds), peeled, seeded and cut into 1-inch pieces
  • 2 cups marinara sauce
  • 1 medium green bell pepper, cut into 1-inch pieces
  • 1 medium baking potato, cut into 1-inch pieces
  • 1 small onion, chopped
  • 1 teaspoon minced garlic
  • 1 (10-ounce) package frozen cut green beans
  • 1 tablespoon olive oil
  • 1/2 cup water (if needed)

Combine lentils and water in a 4-quart or larger slow cooker. In a large bowl, combine squash, marinara sauce, bell pepper, potato, onion and garlic; mix well. Add to slow cooker. Cook on low 6 hours; add green beans and olive oil. If too thick, stir in water. Cook 1 more hour or until lentils and vegetables are done.

Per cup: 140 calories, 8 grams protein, 2 grams fat (11% calories from fat), 0.3 gram saturated fat, 25 grams carbohydrate, no cholesterol, 175 milligrams sodium, 5 grams fiber.

Friday: Kids

HAM AND CHEESE MELT will satisfy kids and adults, too. Spread one side of 8 slices MULTIGRAIN BREAD with 1/2 teaspoon softened butter. Place 4 slices bread, buttered side down, on griddle. Top each with 1 thin slice provolone cheese, 1 well-drained pineapple ring and 1 thin slice ham. Add second slices of bread, buttered side up. Cook over medium heat 3 to 4 minutes per side or until bread is toasted and cheese is melted.

Serve with OVEN FRIES (from frozen). Dip APPLE SLICES in vanilla yogurt for dessert.

Shopping List

multigrain bread, butter, provolone cheese, pineapple rings, sliced ham, frozen oven fries, apples, vanilla yogurt.

Saturday: Easy Entertaining

Invite guests for simple and delicious SHRIMP AND RICE CASSEROLE. Serve with a ROMAINE SALAD and a BAGUETTE. BREAD PUDDING is dessert.

Shopping List

no-salt-added chicken broth, butter, long-grain white rice, coarse salt, black pepper, peeled and deveined shrimp, onion, bell pepper (green or red), garlic, paprika, garlic powder, white pepper, cayenne pepper, half-and-half, reduced-fat cream cheese, shredded cheddar cheese, romaine, baguette, bread pudding.

SHRIMP AND RICE CASSEROLE

Servings: makes 6 servings

Prep time: 25 minutes

Cook time: 30 minutes

  • 2 1/2 cups no-salt-added chicken broth
  • 4 tablespoons butter, divided
  • 1 1/4 cups long-grain white rice
  • 1 teaspoon coarse salt, divided
  • 1 teaspoon black pepper, divided
  • 1 pound peeled and deveined shrimp
  • 1 medium onion, chopped
  • 1 medium bell pepper (green or red), chopped
  • 1 teaspoon minced garlic
  • 1 teaspoon paprika,
  • 1 teaspoon garlic powder
  • 1 teaspoon white pepper
  • 1/4 teaspoon cayenne pepper
  • 1 cup half-and-half
  • 8 ounces reduced-fat cream cheese, cubed
  • 1/2 cup shredded cheddar cheese

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Add chicken broth, 1 tablespoon butter and rice to medium-sized pot; bring to a boil. Reduce heat, cover lightly and simmer 17 to 20 minutes. Season with 1/2 teaspoon salt and 1/2 teaspoon black pepper. Melt 2 tablespoons butter in large skillet on medium heat. Add shrimp; cook until it just turns pink on both sides, about 2 to 3 minutes. Remove and set aside. In same skillet, melt 1 tablespoon butter. Add onion and bell pepper; cook until vegetables start to soften, about 4 to 5 minutes. Stir in garlic and remaining seasonings; cook about 30 seconds. Pour in half-and-half and add cream cheese. Stir until cream cheese is melted. Add cooked rice and shrimp to cream cheese mixture. Stir, taste and adjust seasonings. Pour into baking dish; top with cheddar cheese. Bake 30 minutes or until bubbly and heated through. Let stand 5 minutes before serving.

Per serving: 505 calories, 21 grams protein, 28 grams fat (51% calories from fat), 17.3 grams saturated fat, 39 grams carbohydrate, 176 milligrams cholesterol, 884 milligrams sodium, 2 grams fiber.

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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.

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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