Sunday: Family
Fire up the family grill for your GRILLED BONELESS PORK CHOPS. Alongside, try PARMESAN COUSCOUS: Prepare 4 servings couscous according to package directions; stir in 1/4 cup chopped green onions, 1/4 cup freshly grated Parmesan cheese and 1/4 teaspoon dried thyme.
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Serve with ARUGULA AND STRAWBERRY SALAD: In a large bowl, whisk together 3 tablespoons low-fat mayonnaise, 2 tablespoons sherry vinegar, 1 teaspoon honey, 3 tablespoons extra-virgin olive oil, 1 tablespoon canola oil and 1/4 teaspoon coarse salt. Add 1 generous pint of fresh strawberries, hulled and halved, and a sprinkle of poppy seeds. Add 2 cups arugula; gently mix and serve immediately.
Add DINNER ROLLS. For dessert, buy a BOSTON CREAM PIE.
Plan
Prepare enough pork chops and save enough pie for Monday.
Shopping List
boneless pork chops, couscous, green onions, grated Parmesan cheese, dried thyme, low fat mayonnaise, sherry vinegar, honey, extra-virgin olive oil, canola oil, coarse salt, fresh strawberries, poppy seeds, arugula, dinner rolls, Boston cream pie.
Monday: Heat and Eat
Remodel the leftover pork into PORK PANINIS: Spread 1 to 2 teaspoons pesto on each of 8 slices Italian bread. Top 4 slices with thinly sliced cooked pork and thin slices of Provolone cheese; top each sandwich with remaining bread. Lightly brush outer surface of sandwiches with olive oil; grill, pressing down on bread, in a medium-hot skillet until toasted on both sides.
Serve with deli COLESLAW and SLICED AVOCADOS. Leftover PIE is dessert.
Shopping List
pesto, Italian bread, sliced Provolone cheese, olive oil, deli coleslaw, avocados.
Tuesday: Express
Make it quick tonight with FRENCH DIP SANDWICHES WITH ROASTED VEGETABLES: Split lengthwise a 12-ounce loaf of French bread. Spread with 1/4 cup creamy Dijon mustard. Fill with 12 ounces warmed deli-sliced roast beef and 1 1/2 pounds deli roasted vegetables. Cut loaf into quarters. Heat au jus gravy (from jar) and dip away.
Serve with CURLY FRIES (from frozen) and a packaged GREEN SALAD. For dessert, VANILLA ICE CREAM is easy.
Shopping List
French bread, creamy Dijon mustard, deli-sliced roast beef, deli roasted vegetables, jar au jus gravy, frozen curly fries, packaged green salad, vanilla ice cream.
Wednesday: Budget
I'm putting TUSCAN BEEF STEW into my favorites file for three reasons: It's delicious, simple to prepare and low in cost. Serve with a MIXED GREEN SALAD and GARLIC BREAD. Keep dessert simple with PEARS.
Shopping List
canned condensed tomato soup, canned condensed beef broth, red wine, well-trimmed beef stew meat, canned no-salt-added diced tomatoes with basil, garlic and oregano, fresh carrots, Italian seasoning, garlic powder, canned reduced-sodium cannellini beans, mixed greens, garlic bread, pears.
TUSCAN BEEF STEW
Servings: makes 6 servings
Prep time: 10 minutes
Cook time: 8 to 9 hours on low; 5 to 6 hours on high
- 1 (10 3/4-ounce) can condensed tomato soup
- 1 (10 3/4-ounce) can condensed beef broth
- 1/2 cup red wine or water
- 1 1/2 pounds well-trimmed beef stew meat, cut into 1-inch pieces
- 1 (14 1/2-ounce) can no-salt-added diced tomatoes with basil, garlic and oregano, with liquid
- 6 large fresh carrots cut into 1-inch pieces
- 1 teaspoon Italian seasoning
- 1/2 teaspoon garlic powder
- 2 (15-ounce) cans reduced-sodium cannellini beans, rinsed
In a 4-quart or larger slow cooker, mix soup, broth, wine or water, beef, tomatoes, carrots, Italian seasoning and garlic powder. Cover and cook on low 7 to 8 hours or high 5 to 6 hours. Stir in beans; cook on high 10 minutes.
Per serving: 374 calories, 33 grams protein, 8 grams fat (19% calories from fat), 3 grams saturated fat, 43 grams carbohydrate, 71 milligrams cholesterol, 790 milligrams sodium, 12 grams fiber.
Thursday: Kids
Teach the kids about the ocean while they help prepare FISH STICKS (from frozen) for dinner. Serve with CREAMY PIEROGIES: In a large pan, cook 1 (16.9-ounce) package any flavor low-fat pierogies in boiling water about 5 minutes or until they float; drain and transfer to a serving bowl. Meanwhile, combine 1 (10 3/4-ounce) can less-sodium less-fat condensed cream of mushroom soup and 1 cup frozen peas and carrots. Microwave soup mixture on high (100% power) 3 to 4 minutes. Spoon over pierogies; toss to coat. Sprinkle with crumbled baked potato chips.
On the side, dip BABY CARROTS into ranch dressing for a power-packed crunch. Drink a STRAWBERRY-BANANA SHAKE for dessert: In a blender, combine 4 cups 1% milk, 1 (3.4-ounce) package instant vanilla pudding mix, 1 medium banana (cut into chunks) and 1/2 cup fresh or frozen strawberries. Blend for 1 minute or until smooth.
Shopping List
frozen fish sticks, any flavor low-fat pierogies, less-sodium less-fat condensed cream of mushroom soup, frozen peas and carrots, baked potato chips, baby carrots, ranch dressing, 1% milk, instant vanilla pudding mix, banana, fresh or frozen strawberries.
Friday: Meatless
Make your no-meat dinner a low-work dinner with this BLACK BEAN SOUP. While it cooks, prepare GRILLED CHEESE AND TOMATO SANDWICHES. Slice KIWIS for dessert.
Shopping List
canned reduced-sodium black beans, salsa, chile powder, unsalted chicken broth, shredded 50% reduced-fat cheddar cheese, reduced-fat sour cream, green onions, fresh cilantro, dense white bread, cheese and tomatoes to slice for sandwiches, kiwis.
BLACK BEAN SOUP
Servings: makes 4 servings
Prep time: 10 minutes
Cook time: about 10 minutes
- 2 (15-ounce) cans reduced-sodium black beans, with liquid
- 1/2 cup salsa
- 1 tablespoon chile powder
- 1 (14-ounce) can unsalted chicken broth
- 1/2 cup shredded 50% reduced-fat cheddar cheese
- 1/4 cup reduced-fat sour cream
- Minced green onions and chopped fresh cilantro for garnish
Place beans with liquid in a medium saucepan; partially mash beans with potato masher (or back of a spoon). Cook on medium-high heat; stir in salsa, chile powder and broth. Bring to a boil; reduce heat and simmer 5 minutes. Serve immediately and garnish with cheese, sour cream, onion and cilantro.
Per serving: 215 calories, 15 grams protein, 4 grams fat (17% calories from fat), 2.7 grams saturated fat, 35 grams carbohydrate, 15 milligrams cholesterol, 680 milligrams sodium, 12 grams fiber.
Saturday: Easy Entertaining
Serve your guests colorful and flavorful BAKED CHICKEN AND ORZO. Add a SPINACH SALAD WITH RED ONION RINGS and SOURDOUGH BREAD. Buy FRUIT TARTS for dessert.
Shopping List
unsalted chicken broth, garlic, onion, dried oregano, coarse salt, pepper, boneless chicken breasts, orzo pasta, cherry tomatoes, halved Kalamata olives, capers, baby arugula, Boursin cheese, fresh spinach, red onion, sourdough bread, fruit tarts.
BAKED CHICKEN AND ORZO
Servings: makes about 8 cups
Prep time: 15 minutes
Cook time: 1 hour
- 2 cups unsalted chicken broth
- 2 cloves garlic, minced
- 1 small onion, chopped (about 1/2 cup)
- 1 teaspoon dried oregano
- 1/2 teaspoon coarse salt
- 1/4 teaspoon pepper
- 1 pound boneless chicken breasts, cut into bite-size pieces
- 1 1/2 cups uncooked orzo pasta
- 2 cups cherry tomatoes, halved and divided
- 1/4 cup halved Kalamata olives
- 2 tablespoons capers, drained
- 3 cups baby arugula
- 1/2 cup Boursin cheese
Heat oven to 350 degrees. Coat a 3-quart baking dish with cooking spray. Combine broth, garlic, onion, oregano, salt and pepper in a medium saucepot. Bring to a boil over medium-high heat. Reduce heat to medium and simmer for 10 minutes, letting the onion and garlic begin to soften. Meanwhile, combine the chicken pieces, orzo, 1 cup tomatoes, olives and capers in the prepared baking dish. Pour the hot broth mixture into the baking dish; stir to combine. Cover and bake for 45 minutes. Uncover; stir in the arugula, Boursin and remaining 1 cup tomatoes. Return dish to the oven, uncovered, for an additional 5 minutes until heated through.
Per cup: 248 calories, 19 grams protein, 5 grams fat (20% calories from fat), 1.7 grams saturated fat, 29 grams carbohydrate, 47 milligrams cholesterol, 386 milligrams sodium, 2 grams fiber.