health

7 Day Menu Planner for January 12, 2025

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

Sunday: Family

Spice up the family gathering with SWEET AND TANGY PORK TENDERLOIN: Combine 1/2 cup packed light brown sugar, 1/4 cup cider vinegar, 2 tablespoons tomato paste, 1 tablespoon chili powder, 2 teaspoons cumin and 1/2 teaspoon pepper in a resealable plastic bag; mix well. Add 2 (1 pound each) trimmed pork tenderloins, turning to coat. Cover and marinate in refrigerator 1 to 24 hours. Heat oven to 425 degrees. Place tenderloins in broiler rack coated with cooking spray; place rack in broiler pan lined with foil. Brush with marinade. Bake 20 minutes or until internal temperature reaches 145 degrees. Remove from oven, cover and let stand 5 minutes. Slice 1 tenderloin and serve.

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To accompany the pork, add ROASTED RED POTATOES, PETITE GREEN PEAS (frozen) and WHOLE-GRAIN ROLLS. For dessert, slice POUND CAKE and top with BLUEBERRIES.

Plan

Save one pork tenderloin and enough cake for Monday.

Shopping List

light brown sugar, cider vinegar, tomato paste, chili powder, cumin, pepper, pork tenderloins, cooking spray, red potatoes, frozen petite green peas, whole-grain rolls, pound cake, blueberries.

Monday: Heat and Eat

Use the leftover pork for a smoky-flavored PORK CHILI: Heat 1 teaspoon canola oil in a Dutch oven on medium. Add 1 cup chopped onion; cook 5 minutes or until softened. Mix in 2 tablespoons chili powder; cook 1 minute. Chop and add the leftover pork tenderloin; cook 3 minutes. Add 2 (8-ounce) cans no-salt-added tomato sauce, 1 (15 1/2-ounce) can white hominy (rinsed), 1 (14 1/2-ounce) can no-salt-added diced tomatoes (with liquid) and 1 tablespoon minced chipotle chiles in adobo sauce; mix well. Bring to a boil. Reduce heat to low and cook 10 minutes, stirring occasionally.

Serve with COLESLAW and CORNBREAD (from mix). Slice the leftover CAKE for dessert.

Tip

Use the leftover pork for a smoky-flavored PORK CHILI: Heat 1 teaspoon canola oil in a Dutch oven on medium. Add 1 cup chopped onion; cook 5 minutes or until softened. Mix in 2 tablespoons chili powder; cook 1 minute. Chop and add the leftover pork tenderloin; cook 3 minutes. Add 2 (8-ounce) cans no-salt-added tomato sauce, 1 (15 1/2-ounce) can white hominy (rinsed), 1 (14 1/2-ounce) can no-salt-added diced tomatoes (with liquid) and 1 tablespoon minced chipotle chiles in adobo sauce; mix well. Bring to a boil. Reduce heat to low and cook 10 minutes, stirring occasionally.

Serve with COLESLAW and CORNBREAD (from mix). Slice the leftover CAKE for dessert.

Shopping List

canola oil, onion, chili powder, canned no-salt-added tomato sauce, canned white hominy, canned no-salt-added diced tomatoes, chipotle chiles in adobo sauce, coleslaw, cornbread mix.

Tuesday: Budget

Some would say "cheap," but we say "frugal" when we save money with dishes like SPICY SZECHUAN BEEF AND VEGETABLES. Serve the combo with CRUSTY ROLLS. Look into the future with FORTUNE COOKIES for dessert.

Shopping List

quick-cooking rice, extra-lean ground beef, packaged frozen mixed broccoli, carrots and water chestnuts (or another blend), fresh snow peas, Szechuan spicy stir-fry sauce (or another flavor), dry-roasted peanuts, crusty rolls, fortune cookies.

SPICY SZECHUAN BEEF AND VEGETABLES

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 20 minutes, plus rice

  • 3 cups hot cooked quick-cooking rice
  • 1/2 pound extra-lean ground beef
  • 1 (16-ounce) package frozen mixed broccoli, carrots and water chestnuts (or another blend)
  • 1 cup fresh trimmed snow peas
  • 1/2 cup Szechuan spicy stir-fry sauce or another flavor
  • 2 tablespoons chopped dry-roasted peanuts

Cook rice according to directions. Meanwhile, in a large skillet or wok, cook ground beef over medium-high heat 4 minutes or until it is no longer pink; remove from skillet and drain well on paper towels. In same skillet, add frozen vegetables, peas and stir-fry sauce; mix well. Reduce heat to medium; cover and cook, stirring occasionally, 7 to 10 minutes or until vegetables are softened. Return beef to skillet; mix well. Cook until heated through. Serve over rice. Top with peanuts.

Per serving: 362 calories, 19 grams protein, 8 grams fat (20% calories from fat), 1.8 grams saturated fat, 51 grams carbohydrate, 31 milligrams cholesterol, 528 milligrams sodium, 5 grams fiber.

Wednesday: Express

Make it SOUP AND SANDWICH NIGHT. Buy or make MINESTRONE SOUP for a quick meal. The deli will have TURKEY SANDWICHES on whole-grain bread, and you can add a packaged GREEN SALAD. Scoop CHOCOLATE ICE CREAM for dessert.

Plan

Save enough ice cream for Friday.

Shopping List

minestrone soup, deli turkey sandwiches, packaged green salad, chocolate ice cream.

Thursday: Meatless

We're always in the mood for a no-meat lasagna, and this ZUCCHINI LASAGNA didn't disappoint us. Serve it with MIXED GREENS and ITALIAN BREAD. For dessert, sprinkle sliced PEACHES with nutmeg.

Shopping List

no-salt-added or regular red pasta sauce, zucchini, dried basil, no-boil lasagna noodles, reduced-fat ricotta or small-curd cottage cheese, Parmesan cheese, dried oregano, shredded part-skim mozzarella cheese, mixed greens, Italian bread, peaches, nutmeg.

ZUCCHINI LASAGNA

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: 45 minutes; standing time: 15 minutes

  • 3 cups (or one 26-ounce jar) no-salt-added or regular red pasta sauce
  • 1 large zucchini, halved lengthwise and thinly sliced
  • 1 teaspoon dried basil
  • 12 uncooked no-boil lasagna noodles
  • 1 cup reduced-fat ricotta or small-curd cottage cheese
  • 1/4 cup freshly grated Parmesan cheese
  • 1/2 teaspoon dried oregano
  • 1 1/2 cups shredded part-skim mozzarella cheese

Heat oven to 350 degrees. Mix pasta sauce, zucchini and basil. Spread one-third of mixture in a 7-by-11-inch baking dish; top with half the noodles. Mix ricotta, Parmesan and oregano; spread over noodles in dish. Spread with one-third of the pasta sauce mixture. Top with remaining noodles and sauce mixture. Sprinkle with mozzarella cheese. Bake, uncovered, 45 minutes or until hot and bubbly. Let stand 15 minutes. Cut into wedges.

Per serving: 356 calories, 19 grams protein, 12 grams fat (31% calories from fat), 4.9 grams saturated fat, 42 grams carbohydrate, 31 milligrams cholesterol, 566 milligrams sodium, 4 grams fiber.

Friday: Kids

You’ll hit a home run with BAT BOYS on the menu. Spread a thin round of deli-sliced ham with low-fat mayonnaise and sprinkle with any shredded cheese. Place a sesame breadstick or pretzel rod on one edge and roll tightly. Add OVEN FRIES (from frozen) and CARROT SALAD alongside. For dessert, top leftover ICE CREAM with MARSHMALLOW TOPPING.

Shopping List

deli-sliced ham, low-fat mayonnaise, any shredded cheese, sesame breadsticks or pretzel rods, frozen oven fries, carrot salad, marshmallow topping.

Saturday: Easy Entertaining

Our guests were impressed with the flavor of CRISPY LEMON GARLIC BUTTER CHICKEN, and I was impressed with how easy it was to prepare. Serve it with MASHED POTATOES to catch the juices. On the side, add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. RASPBERRY SORBET with CHOCOLATE WAFERS is a simple dessert.

Shopping List

unsalted butter, garlic, parsley, coarse salt, pepper, lemons, bone-in skin-on chicken thighs, olive oil, dry white wine or unsalted chicken broth, potatoes to mash, Romaine, whole-grain rolls, raspberry sorbet, chocolate wafers.

CRISPY LEMON GARLIC BUTTER CHICKEN

Servings: makes 5 servings

Prep time: 10 minutes

Cook time: 45 to 50 minutes

  • For lemon garlic butter:
  • 5 tablespoons unsalted butter, softened
  • 2 teaspoons finely grated garlic
  • 2 teaspoons finely minced parsley
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1 tablespoon lemon zest (from 1 large or 2 medium lemons)
  • For chicken:
  • 5 (8-ounce) bone-in skin-on chicken thighs
  • 1 tablespoon olive oil
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1/4 cup dry white wine or unsalted chicken broth
  • 1 lemon, cut into 8 wedges
  • 3 tablespoons fresh lemon juice

Heat oven to 400 degrees. Mix all the lemon garlic butter ingredients together in a bowl. Loosen chicken skin to create a pocket. Smear about 3/4 of the butter under the skin, then smear the rest of the butter on underside of thigh. Place chicken in a 9-by-13-inch roasting pan, skin side up. Rub skin with olive oil and sprinkle evenly with salt and pepper. Pour wine or broth around the chicken, then scatter the lemon wedges in pan. Bake 45 to 50 minutes or until skin is golden and crispy. Transfer chicken to a serving platter and let it rest for 5 minutes. Meanwhile, stir the lemon juice into the pan juices. Pour the sauce into a sauce boat for serving or around the chicken on the platter; serve. (Adapted from “Delicious Tonight,” Nagi Maehashi, Countrymen Press.)

Per serving: 431 calories, 30 grams protein, 34 grams fat (70% calories from fat), 13.1 grams saturated fat, 1 gram carbohydrate, 211 milligrams cholesterol, 485 milligrams sodium, no fiber.

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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.

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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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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