health

7 Day Menu Planner for July 06, 2025

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

Sunday: Family

Take the family's taste buds on a special trip and enjoy MOROCCAN-SPICED LAMB WITH COUSCOUS. On the side, try BAKED ONIONS: Peel 4 medium Vidalia or other sweet onions, leaving root end intact. Trim top third of each onion and reserve for another use. Arrange onions in an 8-by-8-inch baking dish. Cover and microwave on high (100% power) 1 1/2 to 2 1/2 minutes per onion or until softened. Let stand 3 minutes, covered. Heat broiler. Meanwhile, combine 1/2 cup crumbled Greek feta cheese, 1/4 cup dry breadcrumbs, 1/2 teaspoon fresh thyme leaves (or 1/8 teaspoon dried) and black pepper to taste; stir to blend. Gently pat mixture evenly onto onions. Broil about 1 minute or until cheese mixture begins to brown; serve.

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Add a ROMAINE SALAD and FLATBREAD. For dessert, buy a BLUEBERRY PIE.

Plan

Save enough lamb mixture, couscous and pie for Monday.

Shopping List

canola oil, lamb shoulder, onions, garlic, cumin, ginger, cinnamon, turmeric, cayenne pepper, carrots, zucchini, canned reduced-sodium chickpeas, prunes, couscous, Vidalia or other sweet onions, crumbled Greek feta cheese, dry breadcrumbs, fresh or dried thyme, black pepper, romaine, flatbread, blueberry pie.

MOROCCAN-SPICED LAMB WITH COUSCOUS

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 40 minutes

  • 1 tablespoon canola oil
  • 1 pound lamb shoulder, well-trimmed and cut into chunks
  • 2 medium onions, cut into wedges
  • 3 cloves garlic, minced
  • 2 teaspoons cumin
  • 1 1/2 teaspoons ginger
  • 1 1/2 teaspoons cinnamon
  • 1 teaspoon turmeric
  • 1/2 teaspoon cayenne pepper
  • 2 large carrots, cut into 1/2-inch pieces
  • 3 cups water
  • 2 medium zucchini, cut into 1-inch pieces
  • 1 cup canned reduced-sodium chickpeas, rinsed
  • 6 halved prunes
  • 4 cups cooked couscous

In a Dutch oven, heat oil on low. Add lamb, onions, garlic, cumin, ginger, cinnamon, turmeric and cayenne pepper. Cook 5 to 6 minutes or until lamb is browned on all sides. Add carrots and water and simmer uncovered for 20 minutes. Add zucchini, chickpeas and prunes; simmer 10 more minutes. Mound the cooked couscous on a platter. Place vegetables and lamb on the couscous. Skim the broth and pass separately.

Per serving: 275 calories, 16 grams protein, 7 grams fat (24% calories from fat), 2.1 grams saturated fat, 36 grams carbohydrate, 36 milligrams cholesterol, 58 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

Make STUFFED PITAS from Sunday's leftovers: Chop the lamb and vegetables, drain the broth and heat along with the leftover couscous. Stuff whole-grain pitas with the mixture.

Serve with CUCUMBER SPEARS and TOMATO WEDGES. Slice the leftover PIE for dessert.

Shopping List

whole-grain pitas, cucumbers, tomatoes.

Tuesday: Meatless

You'll hear no complaints when you serve no-meat STUFFED PEPPER SKILLET for dinner tonight. Add a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. Serve FRESH STRAWBERRIES over VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

olive oil, bell peppers, onion, tomato paste, garlic, taco seasoning, cumin, long-grain white rice, unsalted vegetable broth, canned diced tomatoes, canned reduced-sodium black beans, shredded cheddar cheese, coarse salt, cilantro, avocado, green onions, mixed greens, whole-grain rolls, fresh strawberries, vanilla ice cream.

STUFFED PEPPER SKILLET

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 25 minutes

  • 1 tablespoon olive oil
  • 3 bell peppers, thinly sliced
  • 1/2 onion, thinly sliced
  • 2 tablespoons tomato paste
  • 3 cloves garlic, minced
  • 2 tablespoons taco seasoning
  • 1 teaspoon cumin
  • 1 cup uncooked long-grain white rice
  • 2 1/2 cups unsalted vegetable broth
  • 1 (14-ounce) can diced tomatoes
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 cup shredded cheddar cheese, divided
  • Coarse salt to taste
  • Chopped cilantro, chopped avocado and sliced green onion for garnish

Heat oil in a large skillet on medium. Add peppers and onion; cook 5 minutes, stirring occasionally, or until softened and starting to brown. Add tomato paste, garlic, taco seasoning and cumin; cook until fragrant and vegetables are coated in tomato paste. Add rice, broth and tomatoes. Cover and simmer for 15 to 18 minutes or until rice is cooked. Stir in beans and 1/2 cup cheese; cook another couple of minutes until warmed through. Taste and add coarse salt as needed. Cover with the remaining cheese; broil on high 2 to 3 minutes or until cheese is melted. Top with chopped cilantro, chopped avocado and green onions.

Per serving: 481 calories, 17 grams protein, 14 grams fat (25% calories from fat), 5.8 grams saturated fat, 74 grams carbohydrate, 28 milligrams cholesterol, 754 milligrams sodium, 11 grams fiber.

Wednesday: Kids

Teach the kids the alphabet with A-B-C SOUP: In a large pot, heat 1 tablespoon canola oil on medium-high. Add 2 cups mixed fresh vegetables such as sliced zucchini, carrots, green peas and celery. Cook uncovered about 10 minutes; stir occasionally. Remove half the vegetables; set aside. Add 2 (14-ounce) cans unsalted chicken broth to remaining vegetables in pot. Bring to a boil. Stir in 1 (15-ounce) can rinsed reduced-sodium white beans and 1/2 cup alphabet-shaped or other small pasta; return to boiling. Reduce heat to low; simmer, covered, 10 minutes or until pasta is tender. Stir in 2 tablespoons fresh oregano leaves. Ladle into 4 bowls; add reserved vegetables.

Serve with the all-time kid favorite, PEANUT BUTTER SANDWICHES (on whole-grain bread). Add a CHOPPED LETTUCE SALAD. A bowl of fresh BLUEBERRIES with a dollop of LIGHT WHIPPED CREAM is dessert.

Shopping List

canola oil, fresh vegetables such as zucchini, carrots, green peas and celery, canned unsalted chicken broth, canned reduced-sodium white beans, alphabet-shaped or other small pasta, fresh oregano, peanut butter, whole-grain bread, lettuce, fresh blueberries, light whipped cream.

Thursday: Express

CHICKEN SALAD from the deli with added grape halves and toasted almonds makes a good entree. Pretty it up and place it on a bed of salad greens. Pick up some DEVILED EGGS to boost the protein and add BREADSTICKS. For dessert, leftover ICE CREAM looks good.

Shopping List

deli chicken salad, grapes, sliced almonds, salad greens, deviled eggs, breadsticks.

Friday: Budget

We didn't mind saving money with SALAD NICOISE WITH ROASTED MUSHROOMS, a version of the standard. Serve with FRENCH ONION SOUP and a BAGUETTE. Enjoy FRESH PEACHES for dessert.

Shopping List

fresh small white mushrooms, cooking spray, olive oil, frozen whole green beans, mixed salad greens, kalamata or other black olives, tomatoes, eggs, canned albacore tuna, red potatoes, coarse salt, pepper, light vinaigrette dressing, French onion soup, baguette, fresh peaches.

SALAD NICOISE WITH ROASTED MUSHROOMS

Servings: makes 4 servings

Prep time: about 15 minutes

Cook time: 15 minutes

  • 1 pound fresh small white mushrooms
  • 2 teaspoons olive oil
  • 1 (10-ounce) package frozen whole green beans
  • 6 cups loosely packed mixed salad greens
  • 1/2 cup pitted kalamata or other black olives
  • 2 medium tomatoes, cut into wedges
  • 4 hard-boiled eggs, halved
  • 1 (6-ounce) can albacore tuna, drained and flaked
  • 4 medium red potatoes, boiled and cut into wedges
  • Salt and pepper to taste
  • 1/4 cup light vinaigrette dressing

Heat oven to 450 degrees. Place mushrooms in a single layer on one side of a 12-by-18-inch rimmed baking pan coated with nonstick foil. Coat mushrooms with cooking spray. Toss oil and green beans; place on other side of pan. Roast 15 minutes, stirring occasionally. Remove from oven and cool to room temperature.

To serve: On a large platter or individual plates, arrange greens. Place mushrooms in center; top with olives. Arrange tomatoes, eggs, tuna, potatoes and green beans around mushrooms. Salt and pepper to taste. Drizzle with dressing.

Per serving: 360 calories, 25 grams protein, 16 grams fat (38% calories from fat), 2 grams saturated fat, 33 grams carbohydrate, 205 milligrams cholesterol, 784 milligrams sodium, 7 grams fiber.

Saturday: Easy Entertaining

Serve your guests ITALIAN BAKED COD WITH POTATOES AND TOMATOES: Heat oven to 350 degrees. Thinly slice some potatoes and onions and place in a 7-by-11-inch baking dish coated with cooking spray. Top with cod fillets and drained canned diced Italian tomatoes. Cover with foil and bake until potatoes are tender and fish is opaque (20 to 30 minutes).

Serve with ITALIAN GREEN BEANS and GARLIC BREAD. Wow your guests with CHOCOLATE-DIPPED STRAWBERRIES: Wash and chill 12 large strawberries with caps intact. Melt 1 cup semisweet chocolate chips. Stir in 1 tablespoon butter. Dip berries into chocolate to reach halfway up sides. Place on foil until set. Serve the strawberries with ALMOND COOKIES.

Shopping List

potatoes, onions, cooking spray, cod fillets, canned diced Italian tomatoes, Italian green beans, garlic bread, strawberries, semisweet chocolate chips, butter, almond cookies.

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7 Day Menu Planner for June 29, 2025

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

Sunday: Family

Surprise the family with BALSAMIC MARINATED FLANK STEAK. In a resealable plastic bag, combine 1/4 cup balsamic vinegar, 2 tablespoons olive oil, 1 teaspoon dried basil, 1 1/2 teaspoons Dijon mustard, 1 clove minced garlic and 1/2 teaspoon sugar. Add 1 (1 1/2-pound) flank steak; turn to coat. Refrigerate 6 hours to overnight. Remove steak; discard marinade. Grill 11 to 21 minutes for medium-rare to medium, turning several times.

Add CORN ON THE COB, TOMATO WEDGES drizzled with olive oil and chopped fresh basil, and WHOLE-GRAIN BREAD. For dessert, make BROWNIE SUNDAES with brownies topped with vanilla ice cream. Drizzle chocolate syrup over the top.

Plan

Save enough brownies for Monday.

Shopping List

balsamic vinegar, olive oil, dried basil, Dijon mustard, garlic, sugar, flank steak, corn on the cob, tomatoes, fresh basil, whole-grain bread, brownies, vanilla ice cream, chocolate syrup.

Monday: Meatless

You'll receive plenty of compliments at your no-meat meal with your AVOCADO TORTILLA SOUP. In a large pan, combine 3 (14-ounce) cans vegetable broth, 2 (10.75-ounce) cans condensed tomato soup, 1/2 bunch finely chopped cilantro leaves, 3 cloves finely chopped garlic and 1/2 teaspoon pepper. Bring to boil; decrease heat to low and simmer 10 minutes. Cool slightly and puree in batches in a blender. Return to pan, add 1 cubed ripe avocado, reserving 8 cubes for garnish. Ladle into soup bowls and garnish with reserved avocado and crumbled baked tortilla chips. Serve the soup with GRILLED CHEESE SANDWICHES and a LETTUCE WEDGE. Leftover BROWNIES are dessert.

Shopping List

canned vegetable broth, canned condensed tomato soup, cilantro, garlic, pepper, avocado, baked tortilla chips, cheese and bread for grilled cheese sandwiches, lettuce.

Tuesday: Budget

Meatloaf is always a budget meal, and this CLASSIC BEEF MEATLOAF is no different. Carry the tradition further with BAKED POTATOES and steamed BROCCOLI. Add a GREEN SALAD and CRUSTY BREAD. For dessert, ORANGE SHERBET is cool and light.

Plan

Save enough meatloaf and bake extra potatoes for Wednesday. Save enough sherbet for Thursday.

Shopping List

lean ground beef (93% lean or leaner), panko breadcrumbs, ketchup, onion, egg, Worcestershire sauce, garlic, dried thyme, pepper, coarse salt, potatoes to bake, fresh broccoli, salad greens, crusty bread, orange sherbet.

CLASSIC BEEF MEATLOAF

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 40 to 50 minutes; standing time: 10 minutes

  • 1 1/2 pounds lean ground beef (93% lean or leaner)
  • 3/4 cup panko breadcrumbs
  • 3/4 cup ketchup, divided
  • 1/2 cup minced onion
  • 1 egg
  • 1 tablespoon Worcestershire sauce
  • 2 teaspoons minced garlic
  • 1 teaspoon dried thyme
  • 3/4 teaspoon pepper
  • 1/2 teaspoon coarse salt

Heat oven to 350 degrees. Combine beef, breadcrumbs, 1/2 cup ketchup, onion, egg, Worcestershire, garlic, thyme, pepper and salt in large bowl, mixing lightly but thoroughly. Shape beef into 8 x 4-inch loaf. Place on foil-lined broiler pan on upper oven rack. Bake 40 to 50 minutes; brush with remaining 1/4 cup ketchup. Bake 5 minutes more or until instant-read thermometer inserted into center registers 160 degrees. Let stand 10 minutes. Cut into slices.

Per slice: 231 calories, 27 grams protein, 7 grams fat (25% calories from fat), 2.5 grams saturated fat, 17 grams carbohydrate, 93 milligrams cholesterol, 589 milligrams sodium, 1 gram fiber.

Wednesday: Heat and Eat

Yesterday's meatloaf is today's MEATLOAF SANDWICHES. Make them on WHOLE-GRAIN BREAD spread with a little low-fat mayonnaise and topped with LETTUCE. Cut the leftover potatoes into wedges, coat with cooking spray and bake in a 425-degree oven until hot. Top them with some low-fat sour cream and crumbled bacon, if you like. Add a SPINACH SALAD. FRESH PEACHES are a summertime dessert.

Shopping List

whole-grain bread, low-fat mayonnaise, lettuce, cooking spray, low-fat sour cream, bacon, fresh spinach, fresh peaches.

Thursday: Express

Dinner will be quick with COUSCOUS WITH GRILLED CHICKEN. Prepare one of the packaged plain couscous mixes. Stir in chopped fresh tomatoes, sliced green onions and a light vinaigrette dressing. Spoon onto a platter. Top with refrigerated grilled chicken. Garnish with chopped pistachios or fresh mint leaves. Serve with sliced CUCUMBERS in plain yogurt. Add FLATBREAD. Leftover SHERBET is dessert.

Shopping List

packaged plain couscous, fresh tomatoes, green onions, light vinaigrette, refrigerated grilled chicken, pistachios or fresh mint, cucumbers, plain yogurt, flatbread.

Friday: Kids

Kids of all ages will like MEATBALL STROGANOFF. Serve the meatballs over NOODLES. Munch on CARROT STICKS on the side. Add SOFT ROLLS. Have some fun and introduce the kids to UNIQ fruit. (It looks like a withered grapefruit and tastes like an orange; peel it, divide into sections and eat. It's also called a Jamaican tangelo.)

Tip

Kids of all ages will like MEATBALL STROGANOFF. Serve the meatballs over NOODLES. Munch on CARROT STICKS on the side. Add SOFT ROLLS. Have some fun and introduce the kids to UNIQ fruit. (It looks like a withered grapefruit and tastes like an orange; peel it, divide into sections and eat. It's also called a Jamaican tangelo.)

Shopping List

lean ground beef, bran flakes, lower-sodium beef broth, egg, green onions, garlic powder, pepper, fresh sliced mushrooms, tomato paste or ketchup, flour, reduced-fat sour cream, yolk-free noodles, carrot sticks, soft rolls, uniq fruit.

MEATBALL STROGANOFF

Servings: makes 9 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1 1/2 pounds lean ground beef
  • 3 cups bran flakes
  • 3/4 cup lower-sodium beef broth
  • 1 lightly beaten egg
  • 1/2 cup sliced green onions
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • SAUCE:
  • 8 ounces sliced mushrooms
  • 1 cup lower-sodium beef broth
  • 1 tablespoon tomato paste or ketchup
  • 1 tablespoon flour
  • 1/2 cup reduced-fat sour cream

In a large bowl, combine beef, bran flakes, broth, egg, green onions, garlic powder and pepper; mix lightly but thoroughly. Shape into 18 (1 1/2-inch) meatballs. Heat a large nonstick skillet on medium and cook meatballs 8 minutes or until no longer pink; turn as necessary. Remove from skillet; keep warm.

Add mushrooms to skillet and cook on medium 3 to 5 minutes or until softened. Add broth and tomato paste, stirring to remove particles that may have stuck to skillet. Use a fork and stir flour into sour cream; stir mixture into skillet. Bring to a boil, stirring occasionally. Add meatballs and continue cooking on medium-low for 5 to 7 minutes or until meatballs are heated through and sauce has thickened slightly.

Per serving: 186 calories, 21 grams protein, 6 grams fat (29% calories from fat), 2.8 grams saturated fat, 14 grams carbohydrate, 69 milligrams cholesterol, 268 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

CHICKEN WITH OLIVES AND CAPERS is a favorite. Serve with MASHED POTATOES to catch the juices, along with YELLOW SQUASH. Add SOURDOUGH ROLLS. For dessert, dust store-bought MADELEINES with powdered sugar and serve them with sliced FRESH STRAWBERRIES.

Shopping List

bone-in skin-on chicken thighs, lemons, mixed pitted olives, capers, olive oil, coarse salt, pepper, potatoes to mash, yellow squash, sourdough rolls, madeleines, powdered sugar, fresh strawberries.

CHICKEN WITH OLIVES AND CAPERS

Servings: makes 5 servings

Prep time: 10 minutes

Cook time: 25 to 30 minutes

  • 2 1/2 to 3 pounds bone-in skin-on chicken thighs (about 10 thighs)
  • 1 lemon, cut into wedges
  • 1 cup mixed pitted olives
  • 3 tablespoons rinsed capers
  • Juice of 1 lemon
  • 3 tablespoons olive oil
  • 1/2 teaspoon each coarse salt and pepper

Heat oven to 400. Place chicken skin side up in a 9-by-13-inch baking dish. Scatter lemon wedges, olives and capers on top of chicken. Pour lemon juice and olive oil over chicken; sprinkle with salt and pepper. Bake 25 to 30 minutes or until internal temperature is 165. (Adapted from Sweet Paul Eat & Make; Paul Lowe, HMH; $30).

Per serving (with skin): 372 calories, 27 grams protein, 28 grams fat (68% calories from fat), 6.2 grams saturated fat, 3 grams carbohydrate, 152 milligrams cholesterol, 647 milligrams sodium, 1 gram fiber.

Carb count: 0

Per serving (without skin): 297 calories, 27 grams protein, 20 grams fat (60% calories from fat), 4 grams saturated fat, 3 grams carbohydrate, 142 milligrams cholesterol, 643 milligrams sodium, 1 gram fiber.

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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.

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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