Sunday: Family
Make the family meal a simple one by serving a HAM STEAK. BAKED SWEET POTATOES are a perfect accompaniment. Slash the tops and sprinkle with light brown sugar; squeeze a little fresh lemon juice over the top.
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Add these GREEN BEANS WITH MUSHROOMS to the menu: Microwave 2 (9- or 10-ounce) packages frozen French (thin) green beans according to directions; drain. Add 1 (8-ounce) package sliced fresh mushrooms; microwave on high (100% power) 2 minutes; drain. Combine 1 tablespoon melted butter, 1/2 teaspoon dried rosemary and 1/2 teaspoon dried basil; pour over beans and toss to coat.
Serve with CORNBREAD (from mix). For dessert, make everyone happy with APPLE DUMPLINGS.
Shopping List
ham steak, sweet potatoes to bake, light brown sugar, lemon, frozen French (thin) green beans, sliced fresh mushrooms, butter, dried rosemary, dried basil, cornbread mix, cinnamon, ground nutmeg, refrigerated pie crusts, apples (such as Gala or Braeburn), butter, pure vanilla extract, light whipped cream.
APPLE DUMPLINGS
Servings: makes 8 servings
Prep time: 20 minutes
Cook time: 50 to 55 minutes
- 1 teaspoon cinnamon
- 1/4 teaspoon ground nutmeg
- 2 refrigerated pie crusts
- 4 apples (such as Gala or Braeburn), peeled, cored and halved
- 8 teaspoons plus 2 tablespoons butter, divided
- 1/2 cup firmly packed light brown sugar
- 1/2 cup water
- 1/2 teaspoon pure vanilla extract
- Light whipped cream
Heat oven to 475 degrees. Mix cinnamon and nutmeg in a small bowl. Sprinkle spice mixture evenly on surface of each crust. Cut each crust into 4 equal pieces. Place 1 apple half, cut side up, in center of each piece of crust. Fill center of each apple half with 1 teaspoon butter. Carefully fold crust up over apple half, pinching seams together to seal. Place dumplings, seam side down, in a 9-by-13-inch baking dish coated with cooking spray. Bake dumplings about 10 minutes or until crust begins to brown. Meanwhile, bring brown sugar, water and 2 tablespoons butter to a boil in a small saucepan. Remove from heat; stir in vanilla and set aside. Reduce oven temperature to 350 degrees. Pour sauce over dumplings. Bake 40 to 45 minutes longer or until apples are tender and dumplings are golden brown. Serve warm, topped with light whipped cream.
Per serving: 340 calories, 2 grams protein, 17 grams fat (44% calories from fat), 8.4 grams saturated fat, 48 grams carbohydrate, 24 milligrams cholesterol, 307 milligrams sodium, 1 gram fiber.
Monday: Kids
When the kids see CHILI DOGS on the dinner menu, you'll see your little angels smile: Place hot dogs (see TIP) on toasted whole-grain buns; top with heated canned vegetarian chili and any shredded cheese.
On the side, they'll love TATER TOTS (from frozen) and deli CARROT SALAD. For dessert, make instant CHOCOLATE PUDDING with 1% milk and stir in some sliced bananas.
Tip
When the kids see CHILI DOGS on the dinner menu, you'll see your little angels smile: Place hot dogs (see TIP) on toasted whole-grain buns; top with heated canned vegetarian chili and any shredded cheese.
On the side, they'll love TATER TOTS (from frozen) and deli CARROT SALAD. For dessert, make instant CHOCOLATE PUDDING with 1% milk and stir in some sliced bananas.
Plan
Save enough carrot salad for Tuesday.
Shopping List
hot dogs, whole-grain hot dog buns, canned vegetarian chili, shredded cheese, frozen tater tots, deli carrot salad, instant chocolate pudding mix, 1% milk, bananas.
Tuesday: Budget
You'll save some money with this TORTILLA CASSEROLE on the menu.
On the side, add MEXICAN-STYLE BLACK BEANS (inspired by Cafe Rio): Heat 2 tablespoons olive oil on medium in a large pan. Add 2 cloves minced garlic and 1 teaspoon cumin; cook for a few minutes or until the garlic is fragrant. Add 1 (15-ounce) can reduced-sodium black beans with liquid, 1 1/2 cups tomato juice and 1/2 teaspoon coarse salt. Cook until heated through, stirring frequently. Just before serving, stir in 2 tablespoons chopped cilantro. (Adapted from "Most Requested Copycat Dishes," Erica Walker et al., Shadow Mountain Publishing.)
For some color, add leftover CARROT SALAD. PEARS are an easy dessert.
Shopping List
cooking spray, baked tortilla chips, no-salt-added (or regular) canned chicken breast, mild or hot salsa, frozen corn, reduced-fat sour cream, flour, 50% reduced-fat jalapeno or plain cheddar cheese, fresh jalapeno peppers for garnish, olive oil, garlic, cumin, canned reduced-sodium black beans, tomato juice, coarse salt, cilantro, pears.
TORTILLA CASSEROLE
Servings: makes 4 servings
Prep time: 10 minutes
Cook time: 30 to 35 minutes
- 2 1/2 cups lightly crushed baked tortilla chips, divided
- 1 (10- to 12-ounce) can no-salt-added (or regular) chicken breast, drained
- 2 cups mild or hot salsa
- 1 cup frozen corn
- 1/4 cup reduced-fat sour cream
- 1 tablespoon flour
- 1/2 cup shredded 50% reduced-fat jalapeno or plain cheddar cheese
- Thinly sliced fresh jalapeno peppers for garnish (optional)
Heat oven to 350 degrees. Coat a 7-by-11-inch baking dish with cooking spray. Place 1 1/2 cup chips in bottom of dish. In a medium bowl, combine chicken, salsa, corn, sour cream and flour; mix well. Spoon over chips. Bake, uncovered, 25 minutes. Sprinkle with remaining chips and the cheese. Continue baking 5 to 10 more minutes or until heated through and cheese melts. Top with peppers if desired.
Per serving: 288 calories, 21 grams protein, 6 grams fat (20% calories from fat), 3.3 grams saturated fat, 36 grams carbohydrate, 45 milligrams cholesterol, 959 milligrams sodium, 3 grams fiber.
Wednesday: Meatless
Skip meat tonight for PENNE PASTA WITH CHICKPEAS AND SPINACH. Cook 8 ounces penne pasta according to package directions; reserve 1/2 cup cooking water. Drain pasta and return to pot; set aside. Meanwhile, heat 1 tablespoon olive oil on medium-high in a large nonstick skillet. Add 1 small chopped onion; cook, covered, 4 minutes, stirring often. Stir in 1 clove crushed garlic and 1/4 teaspoon dried oregano; cook 30 seconds. Stir in 1 (15-ounce) can rinsed reduced-sodium chickpeas, 1 1/2 tablespoons balsamic vinegar, 3/4 teaspoon coarse salt and 1/4 teaspoon pepper; cook 5 minutes, stirring often. Add 1 (6-ounce) package fresh baby spinach, the bean mixture and reserved cooking water to pasta; toss to combine.
Serve with a LETTUCE AND TOMATO SALAD topped with crumbled Greek feta cheese and FLATBREAD. For dessert, STRAWBERRY ICE CREAM is good.
Plan
Save enough ice cream for Friday.
Shopping List
penne pasta, olive oil, onion, garlic, dried oregano, canned reduced-sodium chickpeas, balsamic vinegar, coarse salt, pepper, fresh baby spinach, lettuce, tomato, crumbled Greek feta cheese, strawberry ice cream.
Thursday: Express
Up the protein in a packaged CAESAR SALAD by topping it with refrigerated cooked chicken breast strips. Serve with any deli SOUP and BREADSTICKS. Fresh PINEAPPLE is a quick dessert.
Plan
Save enough chicken strips for Friday.
Shopping List
packaged Caesar salad, refrigerated cooked chicken breast strips, any deli soup, breadsticks, fresh pineapple.
Friday: Heat and Eat
Make CHICKEN ROLL-UPS with the leftover chicken strips: Spread flour tortillas with heated canned refried beans. Top with chicken strips, salsa, shredded lettuce, chopped tomatoes and shredded cheese. Roll and serve with YELLOW RICE (from mix). Scoop the leftover ICE CREAM for dessert.
Shopping List
flour tortillas, canned refried beans, salsa, lettuce, tomatoes, shredded cheese, yellow rice mix.
Saturday: Easy Entertaining
This ANGEL HAIR PASTA WITH GORGONZOLA SAUCE is easy to prepare, and your guests will thank you for it. Serve it with a SPINACH SALAD with sliced red onion and sliced hard-boiled eggs. Add ITALIAN BREAD. For dessert, buy a COCONUT CAKE.
Shopping List
angel hair pasta, 1% milk, flour, coarse salt, black pepper, cayenne pepper, crumbled gorgonzola cheese, green onions, fresh spinach, red onion, eggs, Italian bread, coconut cake.
ANGEL HAIR PASTA WITH GORGONZOLA SAUCE
Servings: makes 4 servings
Prep time: less than 15 minutes
Cook time: less than 10 minutes, plus pasta
- 10 ounces angel hair pasta
- 2 cups 1% milk
- 2 tablespoons flour
- Coarse salt and black pepper to taste
- Pinch cayenne pepper
- 1/2 cup crumbled gorgonzola cheese
- 1/4 cup finely chopped green onion tops
Cook pasta according to package directions; reserve 1/2 cup cooking water and then drain. Return pasta to pot. Meanwhile, whisk together milk and flour in a large nonstick skillet. Add salt and black pepper to taste and the cayenne pepper; cook over medium heat, whisking constantly for 5 minutes or until mixture is bubbling and thickened. Add cheese; cook, stirring constantly, until cheese melts. Stir in onions. Pour reserved water into pasta pot; add sauce and toss to coat.
Per serving: 381 calories, 17 grams protein, 6 grams fat (15% calories from fat), 3.9 grams saturated fat, 63 grams carbohydrate, 19 milligrams cholesterol, 251 milligrams sodium, 3 grams fiber.