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7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner

by Susan Nicholson
health

7 Day Menu Planner for February 23, 2025

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

Sunday: Family

Think of warm tropical breezes instead of cold February winds when you prepare CARIBBEAN ROAST PORK LOIN for the family: Heat oven to 350 degrees. In a small bowl, blend 1 teaspoon olive oil, 1 teaspoon pepper, 1/2 teaspoon nutmeg and 1/2 teaspoon cinnamon. Rub onto each of 2 (1-pound) boneless pork loins (trimmed of visible fat). Place in shallow pan; roast 20 minutes per pound or until internal temperature reaches 145 degrees. Remove from oven; let stand 5 minutes before slicing.

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Serve with POPPYSEED NOODLES (toss cooked egg noodles with poppy seeds and a little butter), SUGAR SNAP PEAS and DINNER ROLLS. Buy PEACH CRISP for dessert and top it with VANILLA ICE CREAM.

Plan

Save enough pork for Monday.

Shopping List

olive oil, pepper, nutmeg, cinnamon, boneless pork loins, egg noodles, poppy seeds, butter, sugar snap peas, dinner rolls, peach crisp, vanilla ice cream.

Monday: Heat and Eat

Make SAVORY PORK STIR-FRY with leftover pork. Heat a large nonstick skillet on medium-high. Add 2 cups cooked (leftover) pork cut into strips; stir-fry 1 minute. Stir 1 (16-ounce) package frozen stir-fry vegetables and 1 tablespoon water into pork. Cover; cook 5 minutes or until vegetables are hot.

Serve over BROWN RICE. Add CRUSTY BREAD. Munch on GINGERSNAPS for dessert.

Shopping List

frozen stir-fry vegetables, brown rice, crusty bread, gingersnaps.

Tuesday: Budget

This COPYCAT CHILI is low in cost and mild in flavor. Add your favorite toppings such as SHREDDED CHEESE, LOW-FAT SOUR CREAM and sliced JALAPENO PEPPERS. Serve with a GRAPEFRUIT SALAD. Make instant CHOCOLATE PUDDING with 1% milk for dessert.

Plan

Save enough chili for Wednesday.

Shopping List

ground beef, celery, white onion, green bell pepper, garlic, tomato juice, can stewed tomatoes, canned Rotel tomatoes, McCormick mild chili seasoning mix, canned red kidney beans, canned ranch-style beans, coarse salt, black pepper, shredded cheese, low-fat sour cream, jalapeno peppers, grapefruit, salad greens, instant chocolate pudding, 1% milk.

COPYCAT CHILI (INSPIRED BY WENDY'S)

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 2 to 3 hours

  • 2 1/2 pounds ground beef
  • 1 cup diced celery
  • 2 cups diced white onion
  • 1 cup diced green bell pepper (about 1 large pepper)
  • 1 tablespoon minced garlic
  • 1 cup water
  • 1 cup tomato juice
  • 1 (28-ounce) can stewed tomatoes
  • 1 (10-ounce) can Rotel tomatoes
  • 1 1/2 (1.25-ounce) packets McCormick mild chili seasoning mix
  • 1 (15-ounce) can red kidney beans, with liquid
  • 1 (15-ounce) can ranch-style beans, with liquid
  • 1 teaspoon coarse salt
  • 1/2 teaspoon black pepper

In large pot, brown beef (about 6 or 7 minutes) until no longer pink. Drain excess fat. Add celery, onion, bell pepper and garlic. Cook on medium-high 3 to 5 minutes, stirring occasionally or until vegetables are softened. Add all remaining ingredients. Cover and simmer 2 to 3 hours, stirring occasionally, until chili reaches desired thickness. (Adapted from "Most Requested Copycat Dishes"; Echo Blickenstaff, Erica and Emily Walker, Elise Donovon; Shadow Mountain Publishing)

Per serving: 447 calories, 35 grams protein, 17 grams fat (35% calories from fat), 5.5 grams saturated fat, 35 grams carbohydrate, 81 milligrams cholesterol, 1,352 milligrams sodium, 10 grams fiber.

Wednesday: Express

Enjoy an easy meal and heat the leftover CHILI tonight. Add a MIXED GREEN SALAD. Buy MINI CUPCAKES for dessert.

Shopping List

mixed greens, mini cupcakes.

Thursday: Kids

Make BACON, LETTUCE, TOMATO AND GUACAMOLE WRAPS, a new twist on an old favorite: Microwave 4 slices bacon 3 to 4 minutes on high (100% power); let stand until crisp. Spread 4 (8-inch) flour tortillas with reduced-fat cream cheese; top each tortilla with 2 tablespoons mild tomato salsa and shredded lettuce; spread evenly. Add 1 bacon slice and 2 tablespoons guacamole; roll tightly.

Serve with BAKED POTATO WEDGES (from frozen). Adults might like chili powder sprinkled on their potatoes. For dessert, fresh PINEAPPLE CHUNKS are kid-friendly.

Shopping List

bacon, flour tortillas, reduced-fat cream cheese, mild tomato salsa, shredded lettuce, guacamole, frozen potato wedges, chili powder if desired, fresh pineapple chunks.

Friday: Meatless

Enjoy this flavorful MOROCCAN BEAN AND PEPPER STEW with COUSCOUS for a no-meat dinner. Add SLICED CUCUMBERS in plain YOGURT on the side, along with FLATBREAD. APRICOTS are dessert.

Shopping List

olive oil, yellow or red bell peppers, butternut squash, onions, cinnamon, garlic powder, cumin, ginger, crushed red pepper, coarse salt, canned reduced-sodium chickpeas, canned reduced-sodium kidney beans, canned no-salt-added diced tomatoes, couscous, cucumbers, plain yogurt, flatbread, apricots.

MOROCCAN BEAN AND PEPPER STEW

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: 30 minutes

  • 1 tablespoon olive oil
  • 2 cups chopped yellow or red bell peppers
  • 2 cups peeled butternut squash chunks (see NOTE)
  • 1 1/2 cups chopped onions
  • 2 teaspoons cinnamon
  • 1 teaspoon garlic powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon ginger
  • 1/4 teaspoon crushed red pepper
  • 1/4 teaspoon coarse salt
  • 1 (16-ounce) can reduced-sodium chickpeas, rinsed
  • 1 (15 1/2-ounce) can reduced-sodium kidney beans, rinsed
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes, with liquid
  • 1 cup water

Heat oil in a 3-quart saucepan on medium-high. Add peppers, squash and onions; cook and stir 5 minutes or until vegetables are softened. Add cinnamon, garlic powder, cumin, ginger, red pepper and salt; cook and stir 1 minute. Stir in chickpeas, beans, tomatoes and water. Bring to a boil. Reduce heat to medium-low; simmer, covered, 20 minutes or until vegetables are tender.

NOTE: Some supermarkets sell butternut squash that is already peeled and cut into chunks.

Per serving: 223 calories, 10 grams protein, 3 grams fat (12% calories from fat), 0.4 gram saturated fat, 41 grams carbohydrate, no cholesterol, 186 milligrams sodium, 11 grams fiber.

Saturday: Easy Entertaining

Guests will want seconds of creamy RIGATONI AND CHICKEN: Cook 8 ounces rigatoni or other tube pasta according to directions; drain. Cut 8 ounces boneless skinless chicken breast into 1/2-inch slices and season with 1/4 teaspoon coarse salt and 1/4 teaspoon pepper. Heat 1 teaspoon olive oil in a large nonstick skillet. Add chicken; cook 1 1/2 minutes per side or until edges are lightly browned. Add 3 1/2 to 4 ounces sliced shiitake mushrooms; cook, stirring continuously, 2 to 4 minutes or until softened. Add 1 cup half-and-half; cook 3 minutes or until mixture is reduced by half. Stir in 1/3 cup crumbled gorgonzola cheese and 1/4 cup freshly grated Parmesan cheese. Simmer and stir 1 minute or until cheese melts. Toss hot pasta with sauce and divide among six plates. Garnish with extra Parmesan (if desired) and chopped flat-leaf parsley.

Serve with an ITALIAN SALAD and CRUSTY ROLLS. Your guests will swoon over STRAWBERRY CREAM CHEESE CREAM PUFFS.

Tip

Guests will want seconds of creamy RIGATONI AND CHICKEN: Cook 8 ounces rigatoni or other tube pasta according to directions; drain. Cut 8 ounces boneless skinless chicken breast into 1/2-inch slices and season with 1/4 teaspoon coarse salt and 1/4 teaspoon pepper. Heat 1 teaspoon olive oil in a large nonstick skillet. Add chicken; cook 1 1/2 minutes per side or until edges are lightly browned. Add 3 1/2 to 4 ounces sliced shiitake mushrooms; cook, stirring continuously, 2 to 4 minutes or until softened. Add 1 cup half-and-half; cook 3 minutes or until mixture is reduced by half. Stir in 1/3 cup crumbled gorgonzola cheese and 1/4 cup freshly grated Parmesan cheese. Simmer and stir 1 minute or until cheese melts. Toss hot pasta with sauce and divide among six plates. Garnish with extra Parmesan (if desired) and chopped flat-leaf parsley.

Serve with an ITALIAN SALAD and CRUSTY ROLLS. Your guests will swoon over STRAWBERRY CREAM CHEESE CREAM PUFFS.

Shopping List

rigatoni or other tube pasta, boneless skinless chicken breast, coarse salt, pepper, olive oil, shiitake mushrooms, half-and-half, crumbled gorgonzola cheese, Parmesan cheese, flat-leaf parsley, Italian salad, crusty rolls, butter, flour, eggs, reduced-fat cream cheese, strawberry preserves, frozen whipped topping, powdered sugar.

STRAWBERRY CREAM CHEESE CREAM PUFFS

Servings: makes 12 servings

Prep time: 25 minutes

Cook time: 30 to 40 minutes; cooling time: 20 minutes

  • 1 cup water
  • 1/2 cup butter
  • 1/4 teaspoon coarse salt
  • 1 cup flour
  • 4 eggs
  • 1 (8-ounce) package reduced-fat cream cheese, softened
  • 1/2 cup strawberry preserves
  • 1 (8-ounce) container frozen whipped topping, thawed
  • 1 tablespoon powdered sugar

Heat oven to 400 degrees. Line large baking sheet with parchment paper. In a 2-quart saucepan, bring water, butter and salt to a boil on medium-high. With wooden spoon, stir in flour. Reduce heat to low; beat vigorously about 1 minute or until mixture forms a ball. Remove from heat. Beat in 1 egg at a time, beating vigorously after each addition, until mixture is smooth and glossy. Drop dough by 1/4 cupfuls, 3 inches apart on cookie sheet, forming 12 mounds. Bake 30 to 40 minutes or until puffed and golden. Remove from pan to cooling rack; prick side of each puff with tip of sharp knife to release steam. Cool completely, about 20 minutes. Meanwhile, in medium bowl, beat cream cheese and preserves with electric mixer on medium until smooth. Fold in whipped topping until combined; refrigerate. Just before serving, cut each puff in half horizontally. Spoon about 1/3 cup cream cheese mixture into bottom half of each puff. Place tops over filling. Sprinkle with sugar. Serve immediately. Refrigerate remaining puffs.

Per serving: 265 calories, 5 grams protein, 17 grams fat (58% calories from fat), 11.2 grams saturated fat, 22 grams carbohydrate, 96 milligrams cholesterol, 206 milligrams sodium, no fiber.

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7 Day Menu Planner for February 16, 2025

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

Sunday: Family

Go all out for the family and prepare GLAZED SAGE-ROASTED CHICKEN today. Serve the juicy bird with CREAMY RICE (toss hot cooked rice with reduced-fat sour cream and crumbled bacon). Add PETITE GREEN PEAS (from frozen) and a BAGUETTE.

For dessert, top slices of POUND CAKE with this RASPBERRY SAUCE: In a blender, process 2 (10-ounce) packages frozen (thawed) raspberries with 2 teaspoons sugar. Strain and discard seeds. Chill 1 hour and spoon over cake. Top with light whipped cream.

Tip

Go all out for the family and prepare GLAZED SAGE-ROASTED CHICKEN today. Serve the juicy bird with CREAMY RICE (toss hot cooked rice with reduced-fat sour cream and crumbled bacon). Add PETITE GREEN PEAS (from frozen) and a BAGUETTE.

For dessert, top slices of POUND CAKE with this RASPBERRY SAUCE: In a blender, process 2 (10-ounce) packages frozen (thawed) raspberries with 2 teaspoons sugar. Strain and discard seeds. Chill 1 hour and spoon over cake. Top with light whipped cream.

Plan

Save enough chicken and raspberry sauce for Monday. Save enough cake for Wednesday.

Shopping List

roasting chicken, fresh sage, oranges, canned apricot halves, orange juice concentrate, rice, reduced-fat sour cream, bacon, frozen petite green peas, baguette, pound cake, frozen raspberries, sugar, light whipped cream.

GLAZED SAGE-ROASTED CHICKEN

Servings: makes 10 servings (from a 5-pound bird)

Prep time: 15 minutes

Cook time: 2 to 2 1/2 hours

  • 1 (5- to 7-pound) roasting chicken, giblets removed
  • 2 bunches fresh sage leaves
  • 1 orange, quartered
  • 1 (15.25-ounce) can apricot halves
  • 1/2 cup orange juice concentrate (thawed)

Heat oven to 350 degrees. Carefully slide your hand between skin and breast meat of chicken to loosen skin. Place 1 bunch sage leaves under skin. Place second bunch sage leaves and orange quarters into cavity of chicken. Tuck wing tips under and tie legs with kitchen string; place chicken on rack in roasting pan. Roast 2 to 2 1/2 hours or until internal temperature at thickest part of thigh reaches 165 degrees. Meanwhile, drain apricots, reserving 1 cup juice (see NOTE). Mix apricot juice with orange juice concentrate. One hour into cooking time, pour juice mixture over chicken. Place apricots around chicken and continue roasting. Remove pan from oven, cover chicken loosely with foil and let stand 20 minutes before carving. Remove apricot halves and serve with chicken; skim fat from drippings and serve. Remove skin before eating.

NOTE: If necessary, add water to apricot juice to measure 1 cup.

Per serving (white meat): 215 calories, 34 grams protein, 4 grams fat (17% calories from fat), 1.1 grams saturated fat, 10 grams carbohydrate, 90 milligrams cholesterol, 81 milligrams sodium, 1 gram fiber.

Carb count: 0.5.

Per serving (dark meat): 216 calories, 26 grams protein, 7 grams fat (31% calories from fat), 2 grams saturated fat, 10 grams carbohydrate, 138 milligrams cholesterol, 125 milligrams sodium, 1 gram fiber.

Monday: Budget

A good way to save money is to prepare CHICKEN AND POTATOES AU GRATIN using leftover chicken. On the side, PICKLED or HARVARD BEETS are good. Add a GREEN SALAD and SOURDOUGH BREAD. For dessert, spoon leftover RASPBERRY SAUCE over VANILLA ICE CREAM.

Plan

Save some casserole for Wednesday and enough ice cream for Saturday.

Shopping List

cooking spray, frozen hash browns, canned condensed reduced-fat reduced-sodium cream of celery soup, reduced-fat sour cream, onion, shredded 50% reduced-fat sharp cheddar cheese, pickled or Harvard beets, salad greens, sourdough bread, vanilla ice cream.

CHICKEN AND POTATOES AU GRATIN

Servings: makes 8 servings (4 per casserole)

Prep time: less than 15 minutes

Cook time: 1 hour

  • 2 cups cooked chicken, chopped or shredded
  • 2 pounds frozen hash browns, thawed
  • 2 (10 3/4-ounce) cans condensed reduced-fat reduced-sodium cream of celery soup
  • 1 cup reduced-fat sour cream
  • 1 medium onion, chopped
  • 2 cups shredded 50% reduced-fat sharp cheddar cheese, divided

Heat oven to 350 degrees. Coat two 8-by-8-inch baking dishes with cooking spray. In a large bowl, combine chicken, potatoes, soup, sour cream, onion and 1 cup cheese. Divide and spoon into each baking dish. Sprinkle both casseroles with remaining cheese. Cover and bake 40 minutes. Uncover and bake another 20 minutes or until bubbly and cheese is browned. Serve one casserole; cover and refrigerate second dish for another meal.

Per serving: 318 calories, 23 grams protein, 12 grams fat (32% calories from fat), 6.3 grams saturated fat, 32 grams carbohydrate, 64 milligrams cholesterol, 495 milligrams sodium, 3 grams fiber.

Tuesday: Express

TACO NIGHT gets dinner on the table in a hurry. Follow the directions on a packet of lower-sodium taco seasoning and fill the shells with the seasoned ground beef. Top the tacos with shredded lettuce, chopped tomatoes and diced avocados. Serve with VEGETARIAN REFRIED BEANS. For dessert, make FLAN (from mix).

Shopping List

lower-sodium taco seasoning, ground beef, taco shells, lettuce, tomatoes, avocado, vegetarian refried beans, flan mix.

Wednesday: Heat and Eat

You deserve a break! All you have to do tonight is reheat Monday's CHICKEN CASSEROLE and serve it with fresh STEAMED BRUSSELS SPROUTS. Add WHOLE-GRAIN ROLLS. Dessert is leftover CAKE with SLICED PEACHES.

Shopping List

fresh Brussels sprouts, whole-grain rolls, peaches.

Thursday: Kids

The kids always like SPAGHETTI AND MEATBALLS. Combine cooked spaghetti with any prepared meatballs and top with your favorite red pasta sauce. Sprinkle the combo with freshly grated PARMESAN CHEESE. Serve with GREEN BEANS and ITALIAN BREAD. Make instant CHOCOLATE PUDDING with 1% milk and stir in miniature marshmallows for a kid-pleaser.

Shopping List

spaghetti, any meatballs, red pasta sauce, Parmesan cheese, green beans, Italian bread, instant chocolate pudding, 1% milk, miniature marshmallows.

Friday: Meatless

You won't miss meat when you enjoy SPINACH AND ARTICHOKE ANGEL HAIR PASTA: Cook 10 ounces angel hair pasta according to package directions; drain the pasta, reserving 1 cup pasta water. Return the same pan to the stove on medium-high heat; add 4 tablespoons butter. Add 4 minced cloves garlic and 1/4 teaspoon crushed red pepper. Stir 20 seconds or until garlic is light golden brown. Add 4 tightly packed cups baby spinach (6 ounces), 1 (12- to 14-ounce) drained jar marinated quartered artichokes, cooked pasta, 1 teaspoon coarse salt and 1/2 cup finely grated Parmesan cheese (plus extra for serving). Using 2 spatulas or large forks, toss mixture for 1 minute or until the spinach is mostly wilted. Stir in 5 tablespoons fresh lemon juice. Add more salt as desired. If necessary, add some reserved pasta water to make mixture more "saucy." (Adapted from "Delicious Tonight," Nagi Maehashi, Countryman Press.)

Add a MIXED GREEN SALAD and GARLIC BREAD. Fresh PINEAPPLE is good for dessert.

Shopping List

angel hair pasta, butter, garlic, crushed red pepper, fresh baby spinach, marinated quartered artichokes, coarse salt, Parmesan cheese, lemons, mixed greens, garlic bread, fresh pineapple.

Saturday: Easy Entertaining

Prepare KOREAN GRILLED BEEF SKEWERS for your guests. Place the skewers on a bed of coleslaw mix for a pretty presentation. Add LONG-GRAIN AND WILD RICE (from mix), STEAMED YELLOW SQUASH and CRUSTY BREAD.

For dessert, impress the crowd with VANILLA ORANGES with CHOCOLATE: Toss sliced peeled oranges with sugar and a dash of pure vanilla extract. Scatter miniature semisweet chocolate chips on each serving.

Shopping List

boneless beef sirloin steak, lower-sodium soy sauce, sesame seeds, light brown sugar, garlic powder, ground ginger, crushed red pepper, green onions, coleslaw mix, long-grain and wild rice mix, yellow squash, crusty bread, oranges, sugar, pure vanilla extract, miniature semisweet chocolate chips.

KOREAN GRILLED BEEF SKEWERS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 6 to 8 minutes

  • 1 pound boneless beef sirloin steak
  • 3 tablespoons lower-sodium soy sauce
  • 2 tablespoons toasted sesame seeds
  • 2 tablespoons light brown sugar
  • 1 tablespoon water
  • 1 teaspoon garlic powder
  • 1 teaspoon ground ginger
  • 1/2 teaspoon crushed red pepper
  • 2 green onions, thinly sliced

Freeze steak 20 minutes for easier slicing. Cut steak lengthwise into 1/4-inch strips. In a small bowl, mix remaining ingredients. Place steak in a large resealable plastic bag. Add marinade; turn to coat. Refrigerate 30 minutes. Remove steak from marinade; discard remaining marinade. Thread steak in zig-zag fashion onto skewers. Broil or grill on medium high 6 to 8 minutes.

Per serving: 148 calories, 22 grams protein, 5 grams fat (31% calories from fat), 1.7 grams saturated fat, 3 grams carbohydrate, 56 milligrams cholesterol, 337 milligrams sodium, no fiber.

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7 Day Menu Planner for February 09, 2025

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

Sunday: Family

Prepare your own BAKED TURKEY BREAST for the family today. Alongside, PEAR ALMOND COUSCOUS is perfect. In a medium saucepan, combine 1 (14-ounce) can unsalted chicken broth, 1/4 cup golden raisins and 1/4 teaspoon each of coarse salt, cumin and pepper. Bring to a boil. Remove from heat and stir in 1 (16-ounce) can drained pear halves (chopped), 1 tablespoon fresh lemon juice, 1 cup couscous, 1/3 cup sliced almonds, 2 tablespoons chopped fresh cilantro and 1 teaspoon butter. Cover; let stand 10 minutes before serving. Add FRESH (if available) GREEN BEANS and DINNER ROLLS to round out the meal. Buy a CARROT CAKE for dessert.

Plan

Save enough turkey and cake for Monday.

Shopping List

turkey breast to bake, unsalted chicken broth, golden raisins, coarse salt, cumin, pepper, canned pear halves, lemon, couscous, sliced almonds, fresh cilantro, butter, fresh (or frozen or canned) green beans, dinner rolls, carrot cake.

Monday: Heat and Eat

Use the leftover turkey for TOASTY TOMATOES AND TURKEY. Heat oven to 375 degrees. Combine 1 cup cooked (leftover) shredded turkey, 2 (14 1/2-ounce) cans undrained tomatoes with chilies, 1 small chopped onion, 2 1/2 cups fresh bread cubes and 1/2 teaspoon coarse salt. Spoon mixture into a 7-by-11-inch baking dish coated with cooking spray. Dot with 1 tablespoon butter. Bake 20 minutes. Sprinkle with 1/2 cup freshly grated Parmesan cheese and bake 10 minutes or until cheese begins to brown. Serve with a SPINACH SALAD and WHOLE-GRAIN ROLLS. Slice the leftover CAKE for dessert and skip the icing.

Shopping List

canned diced tomatoes with chilies, onion, bread, coarse salt, cooking spray, butter, Parmesan cheese, fresh spinach, whole-grain rolls.

Tuesday: Budget

POT ROAST SOUP screams delicious on a cold winter night, and it is. Serve with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For dessert, FRESH PINEAPPLE is all you need.

Shopping List

boneless beef shoulder roast, onions, diced tomatoes with green peppers and onions, frozen hash brown potatoes (cubes), lower-sodium beef broth, garlic, dried thyme, coarse salt, pepper, broccoli slaw, frozen peas, romaine, whole-grain rolls, fresh pineapple.

POT ROAST SOUP

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 5 to 6 hours on high; 8 to 9 hours on low

  • 1 (2- to 2 1/2-pound) boneless beef shoulder roast
  • 2 cups chopped onions
  • 1 (14 1/2-ounce) can diced tomatoes with green peppers and onions, undrained
  • 1 cup frozen hash brown potatoes (cubes)
  • 1 cup lower-sodium beef broth
  • 1 tablespoon minced garlic
  • 1 teaspoon dried thyme leaves
  • 1/4 teaspoon each coarse salt and pepper
  • 2 cups broccoli slaw
  • 1/2 cup frozen peas

Cut beef roast into 12 equal pieces. Place in 4 1/2- to 5 1/2-quart slow cooker. Add onions, tomatoes, potatoes, broth, garlic, thyme, salt and pepper. Cover and cook on HIGH 5 to 6 hours, or on LOW 8 to 9 hours, or until beef is fork-tender. Stir in broccoli slaw; continue cooking, covered, 30 minutes or until broccoli slaw is crisp-tender. Turn off slow cooker. Stir in peas; let stand, covered, 5 minutes.

Per serving: 277 calories, 37 grams protein, 6 grams fat, (20% calories from fat), 2.5 grams saturated fat, 19 grams carbohydrate, 98 milligrams cholesterol, 455 milligrams sodium, 4 grams fiber.

Wednesday: Kids

Kids can't eat enough lightly BREADED CHICKEN NUGGETS (frozen). Pair them with CURLY FRIES (frozen) and steamed fresh BROCCOLI FLORETS. Add BREADSTICKS. For dessert, the kids will love BANANA PUDDING made with 1% milk.

Tip

Kids can't eat enough lightly BREADED CHICKEN NUGGETS (frozen). Pair them with CURLY FRIES (frozen) and steamed fresh BROCCOLI FLORETS. Add BREADSTICKS. For dessert, the kids will love BANANA PUDDING made with 1% milk.

Shopping List

frozen lightly breaded chicken nuggets, frozen curly fries, fresh broccoli, breadsticks, banana pudding ingredients, 1% milk.

Thursday: Express

We're always in the mood for GRILLED CHEESE SANDWICHES, especially when we have them with TACO SOUP. Prepare your favorite canned tomato soup; stir in some salsa and reduced-fat sour cream and top with any shredded cheddar cheese and baked tortilla chips. Add a packaged GREEN SALAD. For dessert, CHOCOLATE ICE CREAM is easy.

Plan

Save enough ice cream for Saturday.

Shopping List

bread, cheese, canned tomato soup, salsa, reduced-fat sour cream, shredded cheddar cheese, baked tortilla chips, packaged green salad, chocolate ice cream.

Friday: Meatless

Serve these highly seasoned SPICY BAKED POTATOES in shallow bowls to catch the jam-packed flavors. Serve with a MIXED GREEN SALAD and CORNBREAD (from a mix). PLUMS are plum-good for dessert.

Shopping List

baking potatoes, canola oil, onion, green or red bell pepper, garlic, canned chili beans in spicy sauce, Worcestershire sauce, pickled jalapeno pepper if desired, shredded Monterey Jack cheese, reduced-fat sour cream, mixed greens, cornbread mix, plums.

SPICY BAKED POTATOES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 10 minutes, plus potatoes; standing time for potatoes: 5 minutes

  • 4 (6- to 8-ounce) baking potatoes
  • 1 teaspoon canola oil
  • 1 medium coarsely chopped onion
  • 1 large coarsely chopped green or red bell pepper
  • 1 teaspoon minced garlic
  • 1 (15- to 16-ounce) can chili beans in spicy sauce, undrained
  • 1 tablespoon Worcestershire sauce
  • 1/2 teaspoon minced pickled jalapeno pepper, if desired
  • 1 cup shredded Monterey Jack cheese
  • Reduced-fat sour cream for garnish

Scrub and pierce potatoes with a fork. Microwave on triple-folded, white paper towels on high for 6 minutes per pound (see note); wrap in fresh paper towels, then terry towel, and let stand 5 minutes. Meanwhile, heat oil on medium in a large nonstick skillet. Add onion, bell pepper and garlic; cook 5 minutes or until softened. Stir occasionally. Add beans and sauce, Worcestershire sauce and jalapeno pepper if desired. Reduce heat to low. Cover and simmer 5 minutes or until heated through. Split potatoes and top with bean mixture. Sprinkle with cheese and garnish with sour cream.

NOTE: Use paper towels to absorb moisture; wrap potatoes in paper towels after baking for the same reason. The terry towel holds in the heat.

Per serving: 389 calories, 16 grams protein, 10 grams fat, (23% calories from fat), 5.6 grams saturated fat, 59 grams carbohydrate, 25 milligrams cholesterol, 645 milligrams sodium, 9 grams fiber.

Saturday: Easy Entertaining

Put TILAPIA FILLETS WITH CAPERS AND ALMONDS in your favorites file. We did. Serve the fish with ORZO to catch the sauce. Add fresh steamed CARROTS tossed with butter and minced parsley for a pretty plate. SOURDOUGH ROLLS go in the breadbasket. For dessert, top leftover ICE CREAM with crumbled meringue cookies (from the bakery).

Shopping List

flour, coarse salt, pepper, tilapia (or flounder), butter, olive oil, slivered almonds, capers, lemon, orzo, fresh carrots, parsley, sourdough rolls, meringue cookies.

TILAPIA FILLETS WITH CAPERS AND ALMONDS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 10 minutes

  • 3/4 cup flour
  • Coarse salt and freshly ground pepper
  • 1 1/2 pounds tilapia (or flounder)
  • 2 tablespoons butter, divided
  • 2 teaspoons olive oil, divided
  • 1/4 cup slivered almonds
  • 1/4 cup drained capers
  • 1 lemon sliced paper-thin

Put the flour, salt and pepper in a pie plate; mix well. Coat fish in flour, shaking off the excess; transfer to a plate. In a large nonstick skillet, melt 1 1/2 teaspoons butter in 1 teaspoon of the oil. Add half the fillets and cook over medium heat 3 to 4 minutes or until golden and crisp; turn once. Transfer to a plate and cover with foil to keep warm. Repeat with another 1 1/2 teaspoons butter, remaining oil and remaining fish. Add remaining 1 tablespoon butter and the almonds to skillet. Cook 2 minutes or until golden. Add capers and lemon and cook 1 minute or until heated through. Pour sauce over fish and serve immediately.

Per serving: 335 calories, 38 grams protein, 15 grams fat (38% calories from fat), 5.3 grams saturated fat, 15 grams carbohydrate, 100 milligrams cholesterol, 390 milligrams sodium, 2 grams fiber.

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