health

7 Day Menu Planner for June 22, 2025

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

Sunday: Family

Make family day special with your GRILLED CHICKEN. Enjoy the chicken with CREAMY PESTO POTATO SALAD. Serve the combo with COLESLAW and WHOLE-GRAIN ROLLS. Splurge on CHOCOLATE LAYER CAKE and VANILLA ICE CREAM for dessert.

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Plan

Prepare extra chicken and save enough cake for Monday. Save enough potato salad and coleslaw for Tuesday and enough ice cream for Saturday.

Shopping List

chicken to grill, Yukon gold potatoes, reduced-fat sour cream, any prepared pesto, lemon, coarse salt, cracked pepper, grape tomatoes, fresh basil leaves (if desired), coleslaw, whole-grain rolls, chocolate layer cake, vanilla ice cream.

CREAMY PESTO POTATO SALAD

Servings: makes 6 cups

Prep time: 15 minutes

Cook time: 12 to 14 minutes

  • 2 pounds Yukon gold potatoes, peeled, cut in 1-inch pieces
  • 1/3 cup reduced-fat sour cream
  • 1/4 cup any prepared pesto
  • 2 teaspoons fresh lemon juice
  • 1/2 teaspoon lemon zest
  • 3/4 teaspoon coarse salt
  • 1/4 teaspoon cracked pepper
  • 1 cup grape tomatoes, halved lengthwise
  • Small fresh basil leaves for optional garnish

Place potatoes in pot; fill with cold water to 1 inch over potatoes. Bring to a boil over medium-high heat. Boil 12 to 14 minutes or until potatoes are tender. (Use the tip of a knife to test.) Drain; run under cold water until potatoes are cool. In a serving dish, combine sour cream, pesto, lemon juice, lemon zest, salt and pepper until blended. Add potatoes and tomatoes, tossing until evenly coated. Top with fresh basil leaves (if desired). Chill until ready to serve.

Per cup: 180 calories, 5 grams protein, 6 grams fat (31% calories from fat), 1.3 grams saturated fat, 27 grams carbohydrate, 5 milligrams cholesterol, 351 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Make CHICKEN CAESAR SALAD with slices of Sunday's leftover chicken and a packaged Caesar salad. Serve with BREADSTICKS. For dessert, slice the leftover CAKE and top with fresh STRAWBERRIES.

Shopping List

packaged Caesar salad, breadsticks, fresh strawberries.

Tuesday: Express

Stop off for your favorite BARBECUED MEAT (beef, pork or chicken) for a quick meal tonight. Spoon it onto WHOLE-GRAIN SANDWICH ROLLS. Serve it with leftover POTATO SALAD and COLESLAW. Some fresh PLUMS will make a good dessert.

Shopping List

any barbecued meat, whole-grain sandwich rolls, fresh plums.

Wednesday: Budget

Save some money for vacation by serving an economical BLT SANDWICH for dinner: Toast whole-grain bread, spread with low-fat mayonnaise and top with slices of crisp cooked bacon, lettuce and tomato.

Add a DILL PICKLE on the side. Serve with OVEN FRIES (from frozen). For dessert, make BANANA PUDDING complete with vanilla wafers and light whipped cream.

Shopping List

whole-grain bread, low-fat mayonnaise, bacon, lettuce, tomatoes, dill pickles, frozen oven fries, banana pudding, vanilla wafers, light whipped cream.

Thursday: Meatless

Keep dinner simple with SUMMER PASTA. On the side, add a LETTUCE WEDGE and top with sliced hard-boiled eggs and crumbled blue cheese. Add GARLIC BREAD.

For dessert, BERRY PARFAITS are pretty and delicious: Layer fresh strawberries, raspberries and blueberries in parfait glasses and top with light whipped cream.

Shopping List

angel hair pasta, cornstarch, unsalted vegetable broth, dried oregano, garlic, broccoli florets, carrots, red onion, tomato, Parmesan cheese, lettuce, eggs, crumbled blue cheese, garlic bread, fresh strawberries, fresh raspberries, fresh blueberries, light whipped cream.

SUMMER PASTA

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus pasta

  • 8 ounces angel hair pasta
  • 2 tablespoons cornstarch
  • 1 (14-ounce) can unsalted vegetable broth, divided
  • 1 teaspoon dried oregano
  • 2 cloves garlic, minced
  • 2 cups broccoli florets
  • 2 medium carrots, sliced
  • 1 medium red onion, cut into wedges
  • 1 medium tomato, diced
  • 3 tablespoons freshly grated Parmesan cheese

Cook pasta according to directions; drain and set aside. Mix cornstarch with 3/4 cup broth. In a medium saucepan, mix remaining broth, oregano, garlic, broccoli, carrots and onion. Cover and cook on low for 5 minutes or until tender. Stir cornstarch mixture and add to vegetables. Cook and stir until mixture boils and thickens. Add tomato. Pour over pasta and toss to mix; sprinkle with cheese and serve.

Per serving: 201 calories, 7 grams protein, 2 grams fat (7% calories from fat), 0.5 gram saturated fat, 40 grams carbohydrate, 2 milligrams cholesterol, 134 milligrams sodium, 3 grams fiber.

Friday: Kids

Celebrate the Fourth like kids! Pile (any) BURGERS on the grill and serve on WHOLE-GRAIN BUNS with all the trimmings, such as TOMATOES, LETTUCE, MUSTARD, LOW-FAT MAYONNAISE, KETCHUP, ONIONS and PICKLES. Add BAKED BEANS and deli MACARONI SALAD to the picnic. Let the kids help make the grand finale, PEACH MINI PIES.

Plan

Save some mini pies for Saturday.

Shopping List

(any) burgers, whole-grain hamburger buns, tomatoes, lettuce, mustard, low-fat mayonnaise, ketchup, onion, pickles, baked beans, deli macaroni salad, peaches, sugar, cornstarch, ground ginger, lemon, refrigerated pie crusts, egg.

PEACH MINI PIES

Servings: makes 8 pies

Prep time: 15 minutes

Cook time: 18 to 20 minutes

  • 2 ripe peaches, peeled, pitted and cut into 1/2-inch pieces
  • 1/3 cup sugar, plus additional to sprinkle
  • 2 tablespoons cornstarch
  • 1 teaspoon ground ginger
  • 1 teaspoon fresh lemon juice
  • 1 (14-ounce) package (2 crusts) refrigerated pie crusts (at room temperature)
  • 1 egg beaten with 1 tablespoon water

Heat oven to 400 degrees. Toss peaches, sugar, cornstarch, ginger and lemon juice in a medium bowl; set aside. Unroll crusts on lightly floured surface. Using a 3-inch cutter, cut out 8 rounds from each crust (16 rounds total). Spoon 1 heaping tablespoon fruit filling onto center of 8 of the rounds. Moisten edges of each with egg wash. Top each with second dough round; press edges with fork to seal. Place pies 2 inches apart on ungreased baking sheets. Sprinkle tops with additional sugar if desired. Bake 18 to 20 minutes or until golden. Serve warm or at room temperature.

Per pie: 264 calories, 3 grams protein, 13 grams fat (41% calories from fat), 5.2 grams saturated fat, 38 grams carbohydrate, 33 milligrams cholesterol, 267 milligrams sodium, 1 gram fiber.

Saturday: Easy Entertaining

Invite guests for SNAPPER WITH PINEAPPLE SALSA: For the salsa, combine 1 1/2 cups coarsely chopped fresh pineapple, 1 1/2 tablespoons fresh lime juice, 1 tablespoon minced red onion, 1 tablespoon chopped fresh cilantro, 1 tablespoon tequila (if desired) and 1 teaspoon seeded and minced jalapeno pepper; mix well. For the fish: Heat oven to 450 degrees. Brush 4 (4- to 6-ounce) snapper fillets with canola oil. Season with coarse salt and pepper to taste. Bake about 10 minutes (according to thickness) or until opaque throughout, turning halfway through cooking time.

Serve with the salsa. Add YELLOW RICE (from mix), steamed FRESH ZUCCHINI, a RED-TIPPED LETTUCE SALAD and a BAGUETTE. For dessert, top leftover PEACH PIES with leftover ICE CREAM.

Shopping List

fresh pineapple, limes, red onion, fresh cilantro, tequila (if desired), jalapeno pepper, snapper fillets, canola oil, coarse salt, pepper, yellow rice mix, fresh zucchini, red-tipped lettuce, baguette.

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health

7 Day Menu Planner for June 15, 2025

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

Sunday: Family

Enjoy the aroma and flavor of ORANGE-SPICED PORK CHOPS for family day: Rub coarse salt and pepper onto 6 well-trimmed boneless pork chops (cut 1/2 to 3/4 inch thick). Combine 2 teaspoons ground coriander with 1/2 teaspoon cumin and 1/4 teaspoon garlic powder. Sprinkle over chops. Heat 1 tablespoon canola oil in a large nonstick skillet on medium; cook chops about 4 minutes per side or until internal temperature reaches 145 degrees. Remove chops to a plate; tent with foil. Whisk together 3/4 cup orange juice, 1/2 cup unsalted chicken broth, 2 teaspoons cornstarch and 1/4 teaspoon more coriander. Add to skillet; bring to a boil. Reduce heat to low; simmer 1 minute. Spoon sauce over chops.

Add a SWEET 'N' SOUR SPINACH SALAD: Whisk red wine vinaigrette with a pinch of sugar and Dijon mustard to taste in a large bowl. Add fresh spinach leaves, sliced red onion and sliced fresh mushrooms; toss to mix and coat.

Serve with COUSCOUS on the side. Put SOURDOUGH ROLLS in the breadbasket. For dessert, COCONUT CAKE makes everyone happy.

Plan

Prepare 2 extra pork chops for Monday and save enough cake for Wednesday.

Shopping List

well-trimmed boneless pork chops, coarse salt, pepper, ground coriander, cumin, garlic powder, canola oil, orange juice, unsalted chicken broth, cornstarch, red wine vinaigrette, sugar, Dijon mustard, fresh spinach, red onion, sliced fresh mushrooms, couscous, sourdough rolls, coconut cake.

Monday: Heat and Eat

Start your meal with SPICY GAZPACHO: Mix 2 cups chilled Bloody Mary mix, 2 diced tomatoes, 1/2 cup chopped red bell pepper and 1/2 cup peeled, seeded and chopped cucumber.

Follow the soup with ROMAINE SALAD WITH ORANGES AND PORK: Toss torn romaine, orange sections, chopped cooked leftover pork chops and toasted pine nuts with a light balsamic vinaigrette.

Add CRUSTY BREAD. For dessert, STRAWBERRY ICE CREAM is cool.

Plan

Save enough ice cream for Friday.

Shopping List

Bloody Mary mix, tomatoes, red bell pepper, cucumber, romaine, oranges, pine nuts, light balsamic vinaigrette, crusty bread, strawberry ice cream.

Tuesday: Budget

RANGE-TOP CHICKEN MACARONI AND CHEESE will hold down food costs and impress your taste buds all at the same time. Serve with a MIXED GREEN SALAD. Add GARLIC BREAD. Dessert is simply FRESH PINEAPPLE.

Plan

Save enough pineapple for Wednesday.

Shopping List

multigrain or regular elbow macaroni, canola oil, boneless skinless chicken breasts, onion, light semisoft cheese with garlic and herbs, 1% milk, flour, shredded 50% reduced-fat cheddar cheese, baby spinach leaves, cherry tomatoes, mixed greens, garlic bread, fresh pineapple.

RANGE-TOP CHICKEN MACARONI AND CHEESE

Servings: makes 5 servings

Prep time: 15 minutes

Cook time: about 10 minutes plus macaroni

  • 1 1/2 cups multigrain or regular elbow macaroni (about 6 ounces)
  • 1 tablespoon canola oil
  • 12 ounces boneless skinless chicken breast cut into 1-inch pieces
  • 1/4 cup minced onion
  • 1 (6.5-ounce) package light semisoft cheese with garlic and herbs
  • 1 1/2 cups 1% milk
  • 1 tablespoon flour
  • 3/4 cup shredded 50% reduced-fat cheddar cheese
  • 2 cups baby spinach leaves
  • 1 cup cherry tomatoes, quartered

Cook macaroni according to directions; drain. Meanwhile, heat oil in a large nonstick skillet on medium. Add chicken and onion; cook, stirring frequently, 5 minutes or until chicken is no longer pink and onion is softened. Remove skillet from heat; add semisoft cheese; stir until melted. In a medium bowl, whisk together milk and flour until smooth. Add all at once to chicken mixture; return to stove. Cook and stir over medium heat until thickened and bubbly. Reduce heat to low. Add cheddar cheese, stirring until melted. Add cooked macaroni; cook and stir 1 to 2 minutes or until heated through. Stir in spinach. Top with tomatoes; serve immediately.

Per serving: 401 calories, 30 grams protein, 15 grams fat (33% calories from fat), 6.8 grams saturated fat, 38 grams carbohydrate, 89 milligrams cholesterol, 389 milligrams sodium, 5 grams fiber.

Wednesday: Meatless

Skip meat and make GRILLED TOMATO AND BRIE SANDWICHES on dense white bread. Add a SPINACH SALAD. Top leftover CAKE with leftover PINEAPPLE for a quick dessert.

Shopping List

tomatoes, brie cheese, dense white bread, fresh spinach.

Thursday: Kids

Introduce the kids to the fun of stir-frying with this easy BEEF STIR-FRY. Serve the beef-and-vegetable combo over RICE. Add BREADSTICKS.

For dessert, teach the kids to make DOUBLE BERRY BANANA SMOOTHIES: In a blender, combine 8 ounces low-fat raspberry yogurt, 1 medium peeled and sliced banana, 1/2 cup fresh or frozen blueberries and 1 cup ice cubes. Cover and blend on high speed about 1 minute or until smooth; serve.

Plan

Prepare enough rice for Saturday.

Shopping List

beef top round or boneless top sirloin, stir-fry sauce, seasoned oil (such as sesame or chile), fresh or frozen stir-fry vegetable blend, rice, breadsticks, low-fat raspberry yogurt, banana, fresh or frozen blueberries.

BEEF STIR-FRY

Servings: makes 4 servings

Prep time: 15 minutes; Chilling time: 30 minutes to 2 hours

Cook time: 5 to 8 minutes

  • 1 pound beef top round or boneless top sirloin, 3/4 inches thick
  • 2/3 cup stir-fry sauce, divided
  • 3 teaspoons seasoned oil (such as sesame or chile), divided
  • 1 (12- to 16-ounce) package fresh or frozen stir-fry vegetable blend
  • 3 tablespoons water

Cut beef crosswise in half, then into 1/8-inch-thick strips. In a large bowl, combine beef and 1/3 cup stir-fry sauce. Cover and refrigerate 30 minutes to 2 hours. Heat 1 teaspoon oil in large nonstick skillet on medium-high. Add vegetables; stir-fry 1 minute. Add water; reduce heat to medium. Cook, covered, 2 to 3 minutes or until vegetables are crisp-tender, stirring occasionally. Remove from skillet; keep warm. Remove steak from refrigerator; discard marinade. Heat 1 teaspoon oil in same skillet. Add half of the beef; stir-fry 1 to 2 minutes or until outside of beef is no longer pink. Remove from skillet. Wipe skillet with paper towel. Repeat with remaining oil and remaining beef. Return all beef and vegetables to skillet. Stir in remaining 1/3 cup stir-fry sauce; cook and stir 1 to 2 minutes or until heated through.

Per serving: 263 calories, 23 grams protein, 13 grams fat (46% calories from fat), 3.4 grams saturated fat, 11 grams carbohydrate, 71 milligrams cholesterol, 687 milligrams sodium, 2 grams fiber.

Friday: Express

Make it fast tonight with PASTA PRESTO: Toss hot cooked spaghetti with drained and flaked canned water-packed albacore tuna, chopped tomatoes, sliced green onions and a little olive oil. Season to taste with coarse salt and pepper. Add a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. Cool off with leftover ICE CREAM for dessert.

Shopping List

spaghetti, canned water-packed albacore tuna, tomatoes, green onions, olive oil, coarse salt, pepper, packaged green salad, whole-grain rolls.

Saturday: Easy Entertaining

You won't have leftovers when you serve SHEET PAN JALAPENO-LIME CHICKEN to your guests. Add a GREEN SALAD and CRUSTY ROLLS. Buy FRUIT TARTS for dessert.

Shopping List

olive oil, fresh ginger, jalapeno pepper, limes, garlic, coarse salt, tricolored or baby red potatoes, green beans, onion, boneless skinless chicken breasts, cilantro, salad greens, crusty rolls, fruit tarts.

SHEET PAN JALAPENO-LIME CHICKEN

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 25 minutes

  • 1/4 cup olive oil
  • 1 tablespoon minced fresh ginger
  • 1 tablespoon minced jalapeno pepper
  • 1 tablespoon lime zest
  • 2 teaspoons minced garlic
  • 1 teaspoon coarse salt
  • 1 pound tricolored or baby red potatoes, cut into bite-size pieces
  • 12 ounces green beans
  • 1 cup chopped onion
  • 4 (4- to 6-ounce) boneless skinless chicken breasts
  • 2 tablespoons chopped cilantro

Preheat oven to 425 degrees. In a bowl, combine olive oil, ginger, jalapeno, lime zest, garlic and salt. Toss potatoes, green beans and chopped onion with 2 tablespoons olive oil mixture. Arrange vegetables on a large baking sheet, leaving room in center for chicken breasts. Toss chicken with remaining olive oil mixture and arrange in center of baking sheet. Roast 25 minutes or until internal temperature of chicken reaches 165 degrees and vegetables are tender. Sprinkle with cilantro. Serve with lime wedges.

Per serving: 392 calories, 30 grams protein, 17 grams fat (38% calories from fat), 2.6 grams saturated fat, 31 grams carbohydrate, 83 milligrams cholesterol, 546 milligrams sodium, 6 grams fiber.

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health

7 Day Menu Planner for June 08, 2025

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

Sunday: Family

Let your all-American dad show off his cooking skills with MAPLEWOOD-SMOKED BACON BEER BURGERS with all the trimmings. Serve with SPICY BLACK BEAN SALAD alongside: In a medium bowl, combine 1 (15-ounce) can rinsed reduced-sodium black beans, 1 large peeled orange cut into 1/2-inch pieces, 1/3 cup thinly sliced green onions, 1/4 cup fresh lime juice and 2 tablespoons canola oil; mix gently.

Add CORN ON THE COB to the menu. For dessert, present Dad with your BROWNIES and a scoop of VANILLA ICE CREAM on the side.

Plan

Cook 2 extra burgers and save enough brownies for Monday. Save enough ice cream for Tuesday.

Shopping List

96% lean ground beef, beer, Worcestershire sauce, whole-grain hamburger buns, sliced 50% reduced-fat cheddar cheese, extra-thick sliced maplewood-smoked bacon, low-fat mayonnaise, spicy mustard, tomatoes, lettuce, onions, canned reduced-sodium black beans, orange, green onions, limes, canola oil, corn on the cob, ingredients for brownies, vanilla ice cream.

MAPLEWOOD-SMOKED BACON BEER BURGERS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 8 to 10 minutes

  • 1 pound 96% lean ground beef
  • 1/4 cup beer
  • 1 tablespoon Worcestershire sauce
  • 4 whole-grain hamburger buns, split
  • 4 slices 50% reduced-fat cheddar cheese
  • 4 extra-thick slices maplewood-smoked bacon, cut in half, cooked crisp
  • Low-fat mayonnaise, spicy mustard, tomatoes, lettuce and onions for garnish

Combine ground beef, beer and Worcestershire sauce in a medium bowl, mixing lightly but thoroughly. Shape into four 1/2-inch-thick patties. Place patties in center of grill over medium, ash-covered coals. Grill, uncovered, turning occasionally, 8 to 10 minutes or until internal temperature reaches 160 degrees (7 to 9 minutes on a preheated gas grill set to medium). About 2 minutes before burgers are done, place buns, cut side down, on grill. Grill until lightly toasted. During last minute of grilling, top each burger with cheese. Remove from grill, placing burgers on bottom buns; top with bacon slices. Garnish as desired and close sandwiches.

Per serving: 521 calories, 42 grams protein, 26 grams fat (43% calories from fat), 9.8 grams saturated fat, 34 grams carbohydrate, 101 milligrams cholesterol, 953 milligrams sodium, 7 grams fiber.

Monday: Heat and Eat

Make BEEF ROLL-UPS for a quick meal: Crumble and heat the leftover burgers. In a medium bowl, mix the crumbled burgers, 3 cups torn fresh spinach leaves, 1 cup shredded pepper jack cheese, 1/2 medium red bell pepper cut into strips, 1/4 cup sliced green onions and 1/4 cup chopped fresh cilantro. Place four 7- to 8-inch flour tortillas on a square of waxed paper. Divide beef mixture and spoon down center of each tortilla. Microwave each for 30 seconds on high (100% power). Roll; cut crosswise into quarters. Serve hot and add RICE on the side. Bite into the leftover BROWNIES for dessert.

Shopping List

fresh spinach, shredded pepper jack cheese, red bell pepper, green onions, fresh cilantro, flour tortillas, rice.

Tuesday: Meatless

Start your no-meat meal with MINESTRONE soup. Add a TEX-MEX SALAD and some CRACKERS. For dessert, top leftover ICE CREAM with BUTTERSCOTCH SAUCE.

Shopping List

minestrone soup, canned reduced-sodium pinto beans, canned chickpeas, orange, yellow bell pepper, fresh cilantro, orange or regular vinaigrette, chile powder, radishes, avocado, eggs, crackers, butterscotch sauce.

TEX-MEX SALAD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: none

  • 1 (15- to 16-ounce) can reduced-sodium pinto beans, rinsed
  • 1 (15- to 16-ounce) can chickpeas, rinsed
  • 1 peeled orange with white pith removed, quartered lengthwise and sliced
  • 1 small yellow bell pepper, diced
  • 1/3 cup finely chopped fresh cilantro
  • 1/2 cup bottled orange or regular vinaigrette
  • 3/4 teaspoon chile powder
  • 6 red radishes
  • 1 avocado
  • 2 hard-boiled eggs, sliced

In a large bowl, combine beans, chickpeas, orange, bell pepper, cilantro, vinaigrette and chile powder; toss to mix and coat. Before serving, thinly slice radishes; peel and dice avocado. Add both to bean mixture; toss to mix and coat. Top with sliced eggs. Serve immediately.

Per serving: 344 calories, 10 grams protein, 25 grams fat (59% calories from fat), 3.9 grams saturated fat, 30 grams carbohydrate, 93 milligrams cholesterol, 490 milligrams sodium, 11 grams fiber.

Wednesday: Express

Buy ROASTED CHICKEN from the deli along with TABBOULEH and some CARROT SALAD. Add FLATBREAD to your meal. Pick up some BANANA PUDDING for a homey dessert.

Shopping List

deli roasted chicken, tabbouleh, carrot salad, flatbread, banana pudding.

Thursday: Budget

Be budget-conscious and try flavorful TURKEY CHILI to up your fiber, folate, potassium and vitamin C. Serve the nutrition-packed dish with BROWN RICE, a LETTUCE WEDGE and CORNBREAD (from mix). FRESH STRAWBERRIES with light whipped cream make a great dessert.

Plan

Save enough chili for Friday.

Shopping List

canola oil, ground turkey breast, onion, green bell pepper, chile powder, cumin, garlic powder, black pepper, canned no-salt-added stewed tomatoes, canned unsalted chicken broth, no-salt-added tomato juice or tomato-vegetable blend, canned reduced-sodium pinto beans, frozen corn, red onion, brown rice, lettuce, cornbread mix, fresh strawberries, light whipped cream.

TURKEY CHILI

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 35 minutes

  • 1 tablespoon canola oil
  • 1 pound ground turkey breast
  • 1 medium onion, chopped
  • 1 green bell pepper, chopped
  • 2 tablespoons chile powder
  • 1 teaspoon cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon black pepper
  • 1 (14 1/2-ounce) can no-salt-added stewed tomatoes, with liquid
  • 1 (14-ounce) can unsalted chicken broth
  • 3/4 cup no-salt-added tomato juice (or tomato-vegetable blend)
  • 1 (15-ounce) can reduced-sodium pinto beans, rinsed
  • 1 cup frozen corn
  • 1 small red onion, chopped

Heat oil in a large pot on medium. Add turkey; cook 5 minutes or until no longer pink. Add onion; cook 6 minutes or until softened. Add green pepper, chile powder, cumin, garlic powder and black pepper. Cook 4 minutes or until green pepper is softened and spices are fragrant. Stir in tomatoes with liquid, chicken broth, tomato juice, beans and corn; cover and simmer 15 to 20 minutes; stir occasionally. Serve immediately; garnish with red onion.

Per serving: 232 calories, 25 grams protein, 4 grams fat (14% calories from fat), 0.5 gram saturated fat, 28 grams carbohydrate, 53 milligrams cholesterol, 506 milligrams sodium, 8 grams fiber.

Friday: Kids

Make TURKEY CHILI TACOS for the kids: Warm the leftover chili and spoon into warmed taco shells. Top with shredded 50% reduced-fat cheddar cheese, mild salsa and reduced-fat sour cream.

Add vegetarian REFRIED BEANS to the plate. Dip JICAMA STICKS into ranch dressing for some crunch. Kids young and old will like FREEZER POPS for dessert.

Shopping List

taco shells, 50% reduced-fat cheddar cheese, mild salsa, reduced-fat sour cream, vegetarian refried beans, jicama, ranch dressing, freezer pops.

Saturday: Easy Entertaining

Treat guests to FLOUNDER WITH ASIAN GLAZE and enjoy the zesty flavor: Heat broiler. Coat one side of 4 (6-ounce) flounder fillets with cooking spray. Place, coated side down, on rack in broiler pan. Combine 1/4 cup low-fat mayonnaise, 1 tablespoon less-sodium soy sauce, 2 teaspoons peeled and grated fresh ginger, and 1 seeded and minced fresh jalapeno pepper. Spread mixture over flounder; broil 4 minutes or until mayonnaise mixture is lightly browned and fish is opaque throughout.

Serve with RICE and steamed FRESH ASPARAGUS. Add a BOSTON LETTUCE SALAD and a BAGUETTE. For dessert, buy a CHEESECAKE and top it with fresh BLUEBERRIES.

Shopping List

flounder fillets, cooking spray, low-fat mayonnaise, less-sodium soy sauce, fresh ginger, fresh jalapeno pepper, rice, fresh asparagus, Boston lettuce, baguette, cheesecake, fresh blueberries.

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