health

7 Day Menu Planner for May 18, 2025

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

Sunday: Family

For the family-day feast, a SPIRAL-SLICED HAM is perfect. Serve it with ROASTED SWEET POTATOES. Heat oven to 450 degrees. Peel 3 8-ounce sweet potatoes; cut into 8 wedges and halve crosswise. Toss with a little olive oil; season with coarse salt and pepper. Roast 20 minutes, turn once and bake until brown and tender. Serve with BAKED VIDALIA ONIONS (or other sweet onions). Trim tops and bottoms, leaving enough root to hold onions together; cut an "X" in center of tops. Cover and microwave on high (100% power) 6 minutes per pound. Let stand 3 minutes. Drizzle with butter and serve. Add DINNER ROLLS. For dessert, top ANGEL FOOD CAKE with PINEAPPLE SHERBET.

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Plan

Save enough cake for Monday.

Shopping List

spiral-sliced ham, sweet potatoes to roast, olive oil, coarse salt, pepper, Vidalia onions (or other sweet onions), butter, dinner rolls, angel food cake, pineapple sherbet.

Monday: Family/Memorial Day

Celebrate Memorial Day and start the official grilling season with BEEF STRIP STEAKS WITH GRILLED ONION RELISH. Add CORN ON THE COB, deli COLESLAW and a BAGUETTE to make this a here-comes-summer meal. For dessert, top the leftover CAKE with BLUEBERRIES AND STRAWBERRIES for a red, white and blue kind of day.

Shopping List

balsamic vinegar, garlic-pepper seasoning, beef strip steaks, red onions, yellow squash, zucchini, olive oil, fresh oregano or thyme, coarse salt, corn on the cob, deli coleslaw, baguette, blueberries, strawberries.

BEEF STRIP STEAKS WITH GRILLED ONION RELISH

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 11 to 16 minutes

  • 1/2 cup balsamic vinegar
  • 4 teaspoons garlic-pepper seasoning, divided
  • 4 beef strip steaks, cut 1 inch thick (about 8 ounces each)
  • 2 medium red onions, each cut into 12 wedges
  • 2 medium yellow squash, cut lengthwise in half
  • 2 medium zucchini, cut lengthwise in half
  • 2 tablespoons olive oil
  • 1 teaspoon fresh oregano or thyme
  • Coarse salt to taste

Bring vinegar to a boil in small saucepan. Reduce heat; simmer 6 to 8 minutes or until reduced by half. Set aside. Press 2 teaspoons garlic-pepper seasoning evenly onto steaks. Soak four 10-inch bamboo skewers in water 10 minutes; drain. Thread onion wedges onto skewers. Brush onions and cut sides of squash and zucchini with oil; sprinkle with remaining 2 teaspoons garlic-pepper seasoning. Place steaks on grill over medium, ash-covered coals; arrange vegetables around steaks. Grill steaks, covered, 11 to 14 minutes (11 to 15 minutes over medium heat on preheated gas grill) for medium rare to medium doneness, turning occasionally. Grill squash 8 to 12 minutes (7 to 11 minutes on gas grill) and onions 12 to 15 minutes (13 to 16 minutes on gas grill) or until tender, turning occasionally. Remove onions from skewers; toss half the onions with 2 tablespoons reduced vinegar, thyme (or oregano) and salt, as desired. Carve 2 steaks into slices. Serve with onion mixture and half the squash and zucchini; season with salt, as desired. Cover and refrigerate remaining 2 steaks, onions, squash and reduced vinegar for another time.

Per serving: 233 calories, 25 grams protein, 10 grams fat (40% calories from fat), 3.3 grams saturated fat, 9 grams carbohydrate, 72 milligrams cholesterol, 62 milligrams sodium, 1 gram fiber.

Tuesday: Express

Buy refrigerated or frozen SALMON PATTIES (follow the package directions) for a quick meal. Garnish with TARTAR SAUCE. Serve with OVEN FRIES (from frozen), leftover COLESLAW and WHOLE-GRAIN ROLLS. For dessert, scoop STRAWBERRY ICE CREAM.

Plan

Save enough ice cream for Friday.

Shopping List

refrigerated or frozen salmon patties, tartar sauce, frozen oven fries, whole-grain rolls, strawberry ice cream.

Wednesday: Budget

Low price, high flavor is a good way to describe SPINACH AND BLACK-EYED PEA SALAD. Cook 4 strips bacon until crisp; crumble. Combine 1 pound fresh spinach leaves, 2 15-ounce cans rinsed black-eyed peas, 2 medium tomatoes cut into wedges and 1/2 cup thinly sliced red onion. Toss with 1/4 cup vinaigrette dressing. Sprinkle with the bacon. Serve with deli SOUP. Make CORNBREAD from a mix. For dessert, PEANUT BUTTER COOKIES add some interest.

Shopping List

bacon, fresh spinach, canned black-eyed peas, tomatoes, red onion, vinaigrette dressing, any deli soup, cornbread mix, peanut butter cookies.

Thursday: Meatless

Enjoy WHOLE-WHEAT FUSILLI WITH SPICY ESCAROLE, TOMATOES AND OLIVES. Add GARLIC BREAD. For dessert, PEAR HALVES garnished with low-fat RICOTTA CHEESE are simple.

Shopping List

escarole, garlic, crushed red pepper, extra virgin olive oil, cherry tomatoes, Kalamata or other imported olives, whole-wheat fusilli, pecorino Romano cheese, garlic bread, pear halves, low-fat ricotta cheese.

WHOLE-WHEAT FUSILLI WITH SPICY ESCAROLE, TOMATOES AND OLIVES

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 30 minutes plus pasta

  • 1 1/2 pounds escarole, trimmed and cut into bite-size pieces
  • 2 thinly sliced large cloves garlic
  • Pinch crushed red pepper
  • 1/4 cup extra virgin olive oil, divided
  • 2 cups halved cherry tomatoes
  • 1/2 cup chopped Kalamata or other imported olives
  • 1 pound whole-wheat fusilli
  • 1/2 cup freshly grated pecorino Romano cheese

Cook escarole in boiling water 7 to 9 minutes or until the thick stems are tender. Remove with a slotted spoon. (Reserve the cooking water for the pasta.) In a large nonstick skillet, cook the garlic and red pepper in 3 tablespoons oil over medium heat about 5 minutes or until garlic is golden. Stir in tomatoes and olives; cook 10 minutes or until tomatoes are soft. Stir in escarole and cook 5 minutes; add a little water if the sauce seems dry. Meanwhile, return the escarole cooking water to a boil. Add pasta; cook according to directions; drain. Add the pasta to the sauce, turn heat to high and toss pasta. Add cheese and toss again. Drizzle with remaining olive oil and serve immediately.

Per serving: 323 calories, 11 grams protein, 12 grams fat (31% calories from fat), 1.7 grams saturated fat, 48 grams carbohydrate, 3 milligrams cholesterol, 214 milligrams sodium, 9 grams fiber.

Friday: Kids

You don't have to be a kid to enjoy TEX-MEX QUESADILLAS. Heat oven to 400 degrees. Coat 2 rimmed baking sheets with cooking spray. Place 2 tortillas on each sheet. Combine 1 1/4 cups canned rinsed reduced-sodium black beans and 1 cup each shredded carrots and shredded reduced-fat Monterey Jack cheese. Top each flour tortilla with a quarter of the mixture. Press a second tortilla on top of each quesadilla. Bake 10 minutes or until crisp and lightly browned. Carefully flip and bake 5 more minutes. Cut each quesadilla into 4 wedges. Garnish with reduced-fat sour cream and salsa. Serve with RICE. Add CELERY STICKS to dip into light ranch dressing. Teach the kids to make their own ICE CREAM SANDWICHES with soft chocolate cookies and leftover ice cream.

Shopping List

cooking spray, flour tortillas, canned reduced-sodium black beans, carrots, reduced-fat Monterey Jack cheese, reduced-fat sour cream, salsa, rice, celery sticks, light ranch dressing, soft chocolate cookies.

Saturday: Easy Entertaining

Your guests will enjoy GRILLED CHICKEN WITH COUSCOUS AND PEAS. Serve the pretty dish with CUCUMBER AND BEET SALAD. Thinly slice a seeded cucumber. Toss with drained pickled beets and low-fat yogurt to coat. Add SOURDOUGH ROLLS. For dessert, TROPICAL AMBROSIA is heavenly. In a medium serving bowl, toss 2 1/2 cups fresh pineapple chunks with 1 tablespoon sugar; let stand 5 minutes until sugar dissolves; stir occasionally. Sprinkle with 1/4 cup each sweetened flaked coconut and chopped macadamia nuts.

Shopping List

apricot or peach preserves, coarse-grain or regular Dijon mustard, ground ginger, boneless skinless chicken cutlets, garlic-flavored cooking spray, coarse salt, pepper, unsalted chicken broth, frozen petite green peas, couscous, slivered almonds, cucumber, pickled beets, low-fat yogurt, sourdough rolls, fresh pineapple chunks, sugar, sweetened flaked coconut, macadamia nuts.

GRILLED CHICKEN WITH COUSCOUS AND PEAS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 10 minutes; standing time: 5 minutes

  • 1/4 cup apricot or peach preserves
  • 1 tablespoon coarse-grain or regular Dijon mustard
  • 2 teaspoons ground ginger, divided
  • 1 to 1 1/2 pounds chicken cutlets
  • Garlic-flavored cooking spray
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon pepper, divided
  • 1 1/2 cups unsalted chicken broth
  • 1 cup frozen petite green peas
  • 1 cup couscous
  • 2 tablespoons toasted slivered almonds

Heat a nonstick skillet or stovetop grill pan to medium-high. Mix preserves, mustard and 1 teaspoon ginger; reserve half. Coat both sides of chicken with cooking spray. Season with salt and 1/4 teaspoon pepper. Cook chicken 2 minutes. Reduce heat to medium. Brush with glaze; turn, continue cooking 2 to 3 more minutes or until barely pink, and brush with more glaze. Remove to plate; cover with foil. Meanwhile, bring broth, peas, remaining ginger and 1/4 teaspoon pepper to boil; stir in couscous. Remove from heat; cover. Let stand 5 minutes or until liquid is absorbed. Fluff with fork. Transfer chicken to plates; spoon remaining glaze over each piece. Serve with couscous. Garnish with almonds.

Per serving: 410 calories, 34 grams protein, 5 grams fat (12% calories from fat), 0.9 gram saturated fat, 53 grams carbohydrate, 83 milligrams cholesterol, 348 milligrams sodium, 4 grams fiber.

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7 Day Menu Planner for May 11, 2025

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

Sunday: Family

PORK ROAST STUFFED WITH HERBS AND GARLIC is perfect for family day. Serve it with BROWN RICE, steamed FRESH ASPARAGUS and a BAGUETTE.

For dessert, make SPICED TAPIOCA WITH FRUIT SALSA: Combine 3 cups prepared tapioca pudding, 1/4 teaspoon allspice and 1 tablespoon fresh lime juice. Separately, combine 1 cup diced fresh strawberries, 1 diced kiwi, 1/4 teaspoon allspice and 1 teaspoon lime juice; toss to mix. Spoon pudding into 6 stemmed dessert dishes; top with fruit salsa.

Plan

Save enough pork for Monday.

Shopping List

boneless pork loin, garlic, fresh parsley, fresh sage, fresh rosemary, coarse salt, pepper, extra-virgin olive oil, brown rice, fresh asparagus, baguette, tapioca pudding, allspice, lime, fresh strawberries, kiwi.

PORK ROAST STUFFED WITH HERBS AND GARLIC

Servings: makes 13 to 15 servings (3 ounces cooked weight)

Prep time: 15 minutes

Cook time: 1 1/2 hours; Standing time: 15 minutes

  • 1 (3 1/2- to 4-pound) boneless pork loin
  • 3/4 teaspoon minced garlic
  • 1 tablespoon finely chopped fresh parsley
  • 1 tablespoon finely chopped fresh sage
  • 1 tablespoon finely chopped fresh rosemary
  • 1 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1 tablespoon extra-virgin olive oil

Heat oven to 450 degrees. Place rack in center position. Pat the pork dry. Using a knife-sharpening steel or long-handled wooden spoon, pierce a hole lengthwise through the center of the loin. (This is easier than butterflying and tying the loin.) In a small bowl, mix the garlic, parsley, sage, rosemary, salt and pepper. Working from both ends of loin, use your fingers to stuff garlic mixture into the hole. Rub olive oil over the roast. Place roast in shallow roasting pan; roast 15 minutes. Reduce temperature to 350 degrees; cook for 1 1/4 hours more, turning and basting every 20 minutes with the juices, until internal temperature reaches 145 degrees. Remove to a cutting board; let stand 15 minutes before carving.

Per serving: 164 calories, 28 grams protein, 5 grams fat (27% calories from fat), 1.6 grams saturated fat, no carbohydrate, 70 milligrams cholesterol, 216 milligrams sodium, no fiber.

Monday: Heat and Eat

Use the leftovers for PORK SANDWICHES ON RYE BREAD WITH HONEY MUSTARD (add a lettuce leaf). Add BAKED CHIPS and a MIXED GREEN salad. Buy a CHOCOLATE LAYER CAKE for dessert.

Plan

Save enough cake for Tuesday.

Shopping List

rye bread, honey mustard, lettuce, baked chips, mixed greens, chocolate cake.

Tuesday: Meatless

Make COCONUT RICE WITH PEANUTS for a lighter dinner on a spring evening. Serve with a LETTUCE WEDGE SALAD. Add WHOLE-GRAIN ROLLS. Slice the leftover CHOCOLATE CAKE and top it with VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

long-grain white rice, frozen sliced carrots, butter, curry powder, turmeric (if desired), coarse salt, red pepper flakes, frozen peas, canned lower-fat or regular coconut milk, cilantro or green onion, gingerroot, sugar, unsalted peanuts, lime, lettuce, whole-grain rolls, vanilla ice cream.

COCONUT RICE WITH PEANUTS

Servings: makes 5 cups

Prep time: 15 minutes

Cook time: 15 minutes

  • 1 cup long-grain white rice, uncooked
  • 1 3/4 cups water
  • 1 cup frozen sliced carrots
  • 1 tablespoon butter
  • 2 teaspoons curry powder
  • 1 teaspoon ground turmeric (optional)
  • 3/4 teaspoon coarse salt (or to taste)
  • Pinch red pepper flakes
  • 1 cup frozen peas, thawed
  • 1 (13.5-ounce) can lower-fat or regular coconut milk
  • 1/2 cup chopped fresh cilantro or chopped green onion (green and white parts)
  • 1 tablespoon grated gingerroot
  • 1 teaspoon sugar
  • 2.5 ounces (2/3 cup) finely chopped unsalted peanuts
  • 1 lime, cut into 6 wedges

Combine rice, water, carrots, butter, curry powder, turmeric, salt and pepper flakes in a large saucepan. Bring to a boil, reduce heat, stir, cover and simmer 15 minutes or until rice is tender. Remove from heat, stir in peas, coconut milk, cilantro (or onion), ginger and sugar. Sprinkle chopped nuts evenly over all and serve with lime wedges.

Per cup: 310 calories, 8 grams protein, 14 grams fat (40% calories from fat), 5.3 grams saturated fat, 40 grams carbohydrate, 6 milligrams cholesterol, 385 milligrams sodium, 4 grams fiber.

Wednesday: Kids

KIDS' CHICKEN CHILI will win their hearts: Coat a Dutch oven with cooking spray; heat on medium-high. Add 2 pounds boneless skinless chicken breasts (cut into bite-sized pieces), 1 finely chopped medium onion and 2 minced cloves garlic; cook and stir 7 to 9 minutes or until internal temperature has reached 165 degrees. Add 2 (14.5-ounce) cans no-salt-added diced tomatoes, 2 cups mild salsa, 2 (15 1/2-ounce) cans rinsed reduced-sodium kidney beans, 1 (14-ounce) can unsalted chicken broth, 1 (11-ounce) can rinsed no-salt-added corn, 3 tablespoons chile powder and 2 teaspoons cumin; mix well. Bring to a boil. Reduce heat; simmer, stirring occasionally, 20 to 25 minutes or until thoroughly heated and flavors are blended. Ladle into bowls.

Serve it with baked TORTILLA CHIPS and STUFFED CELERY (with reduced-fat cream cheese) to munch on. Make the kids' favorite FRUIT SMOOTHIE for dessert.

Shopping List

cooking spray, boneless skinless chicken breasts, onion, garlic, canned no-salt-added diced tomatoes, mild salsa, canned reduced-sodium kidney beans, canned unsalted chicken broth, canned no-salt-added corn, chile powder, cumin, baked tortilla chips, celery, reduced-fat cream cheese, ingredients for fruit smoothies.

Thursday: Express

Try one of the many prepared and ready-to-cook brands of MEATLOAF tonight. While you're at it, pick up some prepared BAKED POTATOES (from frozen) and some BROCCOLI SALAD from the deli. Add WHOLE-GRAIN ROLLS. For dessert, drizzle CHOCOLATE SAUCE over leftover ICE CREAM.

Shopping List

ready-to-cook meatloaf, frozen baked potatoes, deli broccoli salad, whole-grain rolls, chocolate sauce.

Friday: Budget

Make COLOSSAL CLUB SANDWICHES on a minuscule budget: Heat oven to 400 degrees. Slice a 1/2-inch-thick cap off 1 round bread loaf (about 8 inches); hollow out the interior by hand and discard crumb. Spread low-fat mayonnaise on the inner bottom, inner sides and bottom of the cap. Layer with 4 slices deli-sliced turkey, 4 slices any cheese and 2 slices cooked bacon. Top with slices of tomato, red onion and any color bell pepper. Repeat the layers of turkey, cheese and bacon. Press on cap. Wrap in foil. Bake 30 to 35 minutes or until thoroughly heated; slice into wedges.

Serve with STEAK FRIES (from frozen) and COLESLAW. Make dessert simple with PEACHES.

Shopping List

round bread loaf, low-fat mayonnaise, deli sliced turkey, any sliced cheese, bacon, tomatoes, red onion, any color bell peppers, frozen steak fries, coleslaw, peaches.

Saturday: Easy Entertaining

Invite some lucky friends over for CARIBBEAN FISH AND FRESH CORN ROAST. On the side, add a ROMAINE SALAD and CRUSTY ROLLS.

For dessert, CHERRY CHEESECAKE is delicious and light: With electric mixer on high, beat 1 (8-ounce) package softened reduced-fat cream cheese with 1/3 cup sugar until smooth. Gently stir in (8-ounce) container frozen whipped topping (thawed). Spoon into a 9-inch prepared graham cracker crumb pie crust. Refrigerate 3 hours or until set. Spoon canned light cherry pie filling over top of pie. Slice and serve.

Shopping List

limes, canola oil, jerk seasoning, coarse salt, red or green bell peppers, halibut or cod, green onions, corn on the cob, romaine lettuce, crusty rolls, reduced-fat cream cheese, sugar, frozen whipped topping, prepared 9-inch graham cracker crumb pie crust, canned light cherry pie filling.

CARIBBEAN FISH AND FRESH CORN ROAST

Servings: makes 4 servings

Prep time: about 15 minutes

Cook time: about 15 minutes

  • 1/4 cup fresh lime juice
  • 1 tablespoon canola oil
  • 1 to 2 teaspoons jerk seasoning (see NOTE)
  • 1/4 teaspoon coarse salt
  • 2 medium red or green bell peppers, cut lengthwise into 8 pieces
  • 1 to 1 1/4 pounds halibut or cod, cut into 4 pieces
  • 8 green onions, trimmed to 5 inches
  • 4 ears husked fresh corn on the cob, each cut into thirds
  • Lime wedges for garnish

NOTE: To make your own jerk seasoning, combine 1 teaspoon dried thyme, 1/2 teaspoon allspice, 1/4 teaspoon cayenne pepper and 1/4 teaspoon coarse salt.

Heat oven to 450 degrees. In a cup, combine lime juice, oil, jerk seasoning and salt. Place peppers on a rimmed baking sheet lined with nonstick foil. Roast 5 minutes. Add fish, onions and corn to baking sheet with peppers; brush fish and vegetables with lime juice mixture. Roast, turning once, 9 to 12 minutes (according to thickness of fish) or just until fish is opaque throughout. Remove to a serving platter; garnish with lime wedges. Serve immediately.

Per serving: 286 calories, 28 grams protein, 8 grams fat (24% calories from fat), 1 gram saturated fat, 28 grams carbohydrate, 36 milligrams cholesterol, 209 milligrams sodium, 5 grams fiber.

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7 Day Menu Planner for May 04, 2025

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

Sunday: Family

What mother wouldn't love a homemade RAINBOW BREAKFAST BENTO BOX made by her little darlings? Add crisp BACON and toasted ENGLISH MUFFINS for the best mom in the world. Happy Mother's Day to moms everywhere!

Tip

What mother wouldn't love a homemade RAINBOW BREAKFAST BENTO BOX made by her little darlings? Add crisp BACON and toasted ENGLISH MUFFINS for the best mom in the world. Happy Mother's Day to moms everywhere!

Shopping List

colorful fruit such as raspberries, blueberries, cherries, kiwis, pineapple or apricots, Mom's favorite cereal, 1% milk, bacon, English muffins.

RAINBOW BREAKFAST BENTO BOX

Servings: makes 1 serving for Mom

Prep time: 15 minutes

Cook time: none

  • Small bowls, cookie cutters or paper baking cups
  • Cereal box (or other box), covered with paper in Mom's favorite color
  • 1/4 cup each of several colorful fruits such as raspberries, blueberries, cherries, kiwi chunks, pineapple chunks or apricots
  • 1/2 cup Mom's favorite cereal
  • 1% milk for cereal

Place small bowls inside box (after removing front of cereal box, leaving sides intact). Arrange each fruit in a separate bowl. Arrange cereal in a bowl that can hold milk. Serve with the milk on the side and watch Mom smile.

Per serving: 133 calories, 4 grams protein, 1 gram fat (6% calories from fat), no saturated fat, 29 grams carbohydrate, no cholesterol, 105 milligrams sodium, 6 grams fiber.

Monday: Budget

Pasta and tuna are two of the most economical ingredients in the pantry, and PASTA SALAD WITH BLACK OLIVES AND TUNA proves they can be delicious as well: Cook 2 cups (about 8 ounces) rotelle (wheel-shaped) pasta according to package directions; drain well and transfer to a large serving bowl. Toss with 1/3 cup Italian dressing. Stir in 2 cups (about 1 pound) chopped tomatoes, 2 cups salad greens in bite-sized pieces, 2 (6-ounce) cans drained and flaked water-packed albacore tuna and 1/3 cup sliced black olives. Toss to mix and serve.

Add GARLIC BREAD. Enjoy a PEACH COBBLER for dessert.

Shopping List

rotelle pasta, Italian dressing, tomatoes, salad greens, canned water-packed albacore tuna, sliced black olives, garlic bread, peach cobbler.

Tuesday: Express

Try this BEEF GOULASH for an easy dinner. Serve it with a packaged GREEN SALAD and CRUSTY BREAD. All you need are PLUMS for dessert.

Plan

Brown tomorrow's ground beef today.

Shopping List

refrigerated fully cooked boneless beef pot roast with gravy, olive oil, portobello or cremini mushrooms, onion, refrigerated cooked diced and seasoned red potatoes, lower-sodium beef broth, hot (or regular) paprika, pepper, packaged green salad, crusty bread, plums.

BEEF GOULASH

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 1 (16- to 17-ounce) refrigerated fully cooked boneless beef pot roast with gravy
  • 2 tablespoons olive oil
  • 2 large portobello mushrooms or 8 ounces cremini mushrooms, chopped
  • 1 medium onion, chopped
  • 1 (16-ounce) package refrigerated cooked diced and seasoned red potatoes
  • 1 (14-ounce) can lower-sodium beef broth
  • 1 teaspoon hot (or regular) paprika
  • 1/2 teaspoon pepper

Remove roast from package; reserve gravy. Cut roast into bite-sized pieces. Heat oil in Dutch oven on medium-high; add mushrooms and onion; cook and stir 5 minutes. Add beef, gravy and potatoes; stir in broth, paprika and pepper. Bring to a boil. Reduce heat to medium; cook 10 minutes or until goulash is heated through and slightly thickened, stirring occasionally.

Per serving: 257 calories, 16 grams protein, 13 grams fat (44% calories from fat), 3.7 grams saturated fat, 20 grams carbohydrate, 39 milligrams cholesterol, 379 milligrams sodium, 3 grams fiber.

Wednesday: Heat and Eat

SPICY BEEF AND BEANS is quick and tasty: Brown 1/4 pound ground beef; set aside. Prepare 1 (7- to 8 1/2-ounce) package corn muffin mix according to package directions, using the low-fat recipe on package and adding 1 teaspoon chile powder to mix, and make 6 muffins. Meanwhile, in a 1 1/2-quart baking dish, combine 2 (15-ounce) cans rinsed reduced-sodium pinto beans, 1 (10-ounce) can no-salt-added chopped tomatoes and green chiles, ground beef, 1 (8-ounce) can no-salt-added tomato sauce and 1 teaspoon chile powder. Cover and microwave 6 to 8 minutes on high (100% power) or until heated through; stir twice. Split corn muffins; spoon bean mixture over them and garnish with shredded 50% reduced-fat cheddar cheese.

Serve with JICAMA SLAW: Toss packaged coleslaw mix and peeled, chopped jicama with reduced-fat coleslaw dressing.

Dessert is warmed leftover COBBLER and VANILLA ICE CREAM.

Shopping List

ground beef, corn muffin mix, chile powder, canned reduced-sodium pinto beans, canned no-salt-added chopped tomatoes and green chiles, no-salt-added tomato sauce, 50% reduced-fat cheddar cheese, packaged coleslaw mix, jicama, reduced-fat coleslaw dressing, vanilla ice cream.

Thursday: Kids

Call the kids for CUBAN-STYLE HOT DOGS AND BLACK BEANS. Heat 1 (15-ounce) can reduced-sodium black beans (with liquid) and 1 (4-ounce) can mild diced green chiles with a splash of red wine vinegar and a dash of cumin. Add sliced hot dogs (see TIP); simmer 5 minutes. Serve over instant RICE. (Adults might want a few drops of hot pepper sauce on their concoction.)

Serve with CARROT STICKS and SOFT ROLLS. FRESH STRAWBERRIES and light whipped cream make a dandy dessert.

Tip

Call the kids for CUBAN-STYLE HOT DOGS AND BLACK BEANS. Heat 1 (15-ounce) can reduced-sodium black beans (with liquid) and 1 (4-ounce) can mild diced green chiles with a splash of red wine vinegar and a dash of cumin. Add sliced hot dogs (see TIP); simmer 5 minutes. Serve over instant RICE. (Adults might want a few drops of hot pepper sauce on their concoction.)

Serve with CARROT STICKS and SOFT ROLLS. FRESH STRAWBERRIES and light whipped cream make a dandy dessert.

Shopping List

canned reduced-sodium black beans, canned mild diced green chiles, red wine vinegar, cumin, hot dogs, instant rice, hot pepper sauce, carrot sticks, soft rolls, fresh strawberries, light whipped cream.

Friday: Meatless

MEDITERRANEAN COUSCOUS AND BEANS is a quick dinner: Heat 3 cups vegetable broth to a boil. Stir in 2 cups (uncooked) couscous, 1/2 cup raisins, 1/4 teaspoon black pepper, 1/8 teaspoon cayenne pepper, 1 small chopped tomato and 1 (15-ounce) can rinsed reduced-sodium chickpeas. Remove from heat; cover and let stand 5 minutes or until liquid is absorbed. Stir gently. Sprinkle each serving with crumbled Greek feta cheese.

Serve with SLICED CUCUMBERS in plain yogurt along with FLATBREAD. Munch on SUGAR COOKIES for dessert.

Plan

Cook Saturday's rice today.

Shopping List

vegetable broth, couscous, raisins, black pepper, cayenne pepper, tomato, canned reduced-sodium chickpeas, crumbled Greek feta cheese, cucumbers, plain yogurt, flatbread, sugar cookies.

Saturday: Easy Entertaining

Broil or grill your own PORK KEBABS for your guests and serve them with your POTATO SALAD. Add PETITE GREEN PEAS (from frozen), a BIBB LETTUCE salad and WHOLE-GRAIN ROLLS to round out the meal. For dessert, make TANGY LIME RICE PUDDING SQUARES.

Shopping List

ingredients for pork kebabs, ingredients for potato salad, petite green peas, bibb lettuce, whole-grain rolls, gingersnaps, butter, medium-grain rice, 2% milk, canned sweetened condensed milk, limes, whipping cream.

TANGY LIME RICE PUDDING SQUARES

Servings: makes 16 servings

Prep time: 20 minutes

Cook time: about 35 minutes; chilling time: 1 hour

  • 2 cups gingersnaps, crumbled
  • 1/3 cup butter, melted
  • 3 cups cooked medium-grain rice
  • 2 cups 2% milk
  • 1 (14-ounce) can sweetened condensed milk
  • 1/2 cup fresh lime juice
  • 1 cup whipping cream, whipped
  • Twists of lime peel (optional)

Heat oven to 350 degrees. For the crust: Combine gingersnap crumbs and melted butter in medium bowl; stir until blended. Press mixture along bottom and sides of 13-by-9-by-2-inch baking dish. Bake for 10 minutes. For the filling: Combine rice, milk and condensed milk in a 2-quart saucepan. Cook over medium heat, stirring frequently, until thick and creamy (20 to 25 minutes). Remove from heat and stir in lime juice. Pour filling into prepared crust. Chill 1 hour. Spread whipped cream over pudding. Cut into bars and garnish with twists of lime peel, if desired.

Per serving: 382 calories, 7 grams protein, 13 grams fat (32% calories from fat), 7.9 grams saturated fat, 58 grams carbohydrate, 36 milligrams cholesterol, 140 milligrams sodium, 1 gram fiber.

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