health

7 Day Menu Planner for January 04, 2026

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

Sunday: Family

The family will enjoy the sweet-hot flavor of PORK ROAST WITH JEZEBEL SAUCE today. Alongside, MASHED POTATOES are welcome: Bake 4 (about 2 pounds total) potatoes; remove pulp, discard skins. In a large saucepan, combine 1 cup 1% milk, 1 tablespoon butter, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper; warm over medium-low heat. Remove from heat; add potatoes to pan and beat at medium speed with an electric mixer until smooth.

On the side, add steamed fresh BRUSSELS SPROUTS tossed with a little butter and dried marjoram, and WHOLE-GRAIN ROLLS. Dessert is BAKED APPLE POCKETS.

Plan

Save enough pork, potatoes and apple pockets for Monday.

Shopping List

hot sauce, Worcestershire sauce, pepper, garlic powder, coarse salt, boneless pork loin, cooking spray, apple jelly, apricot-pineapple preserves, dry mustard, prepared horseradish, baking potatoes, 1% milk, butter, fresh Brussels sprouts, dried marjoram, whole-grain rolls, refrigerated pie crusts, apples, sugar, flour, cinnamon.

PORK ROAST WITH JEZEBEL SAUCE

Servings: makes 12 servings

Prep time: less than 10 minutes

Cook time: 25 minutes per pound; standing time: 5 minutes

  • 6 tablespoons hot sauce
  • 6 tablespoons Worcestershire sauce
  • 2 1/2 tablespoons pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon coarse salt
  • 1 (3-pound) well-trimmed boneless pork loin
  • For the sauce:
  • 1 (8- to 10-ounce) jar apple jelly
  • 1 (8- to 10-ounce) jar apricot-pineapple preserves
  • 2 tablespoons dry mustard
  • 1 tablespoon pepper
  • 1 1/2 tablespoons prepared horseradish

Heat oven to 325 degrees. Mix together hot sauce and Worcestershire sauce; set aside. Combine pepper, garlic powder and salt. Place pork in a roasting pan coated with cooking spray; brush with hot sauce mixture; sprinkle with garlic and salt mixture. Bake 22 minutes per pound or until internal temperature reaches 145 degrees; shield pork with foil for the last 30 minutes of cooking. Remove from oven and let stand 5 minutes. Meanwhile, combine sauce ingredients. Slice pork and serve with sauce.

Per serving: 256 calories, 21 grams protein, 8 grams fat (27% calories from fat), 2.5 grams saturated fat, 26 grams carbohydrate, 58 milligrams cholesterol, 236 milligrams sodium, no fiber.

BAKED APPLE POCKETS

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: 15 to 20 minutes

  • 1 (15-ounce) package refrigerated pie crusts
  • 2 cups peeled, diced apples
  • 1/4 cup sugar
  • 1 tablespoon flour
  • 1 1/2 teaspoons cinnamon

Heat oven to 400 degrees. Unfold pie crusts and soften as directed on package. Press out fold lines; cut each crust into quarters, making 8 pieces. Combine apples, sugar, flour and cinnamon. Top half of each crust wedge with 1/3 cup apple mixture. Fold bottom half over filling. With fork, press edges to seal. Place on cookie sheet. Cut several small slits in top of each to allow steam to escape. Bake 15 to 20 minutes or until light golden. Serve warm.

Per serving: 255 calories, 2 grams protein, 13 grams fat (43% calories from fat), 5.3 grams saturated fat, 37 grams carbohydrate, 11 milligrams cholesterol, 277 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Use the leftovers to make PORK SANDWICHES tonight on whole-grain buns smeared with low-fat mayonnaise or grainy mustard. On the side, try some POTATO CAKES: Add a beaten egg to the leftover mashed potatoes, shape into patties, lightly coat with flour and pan-fry in a little canola oil until heated through and browned on both sides.

Serve with deli COLESLAW. Warm the leftover APPLE POCKETS for dessert.

Plan

Buy enough coleslaw for Thursday.

Shopping List

whole-grain buns, low-fat mayonnaise or grainy mustard, eggs, flour, canola oil, deli coleslaw.

Tuesday: Meatless

Enjoy no-meat PASTA FAGIOLE tonight: Prepare 12 ounces ditalini or other small pasta according to directions; drain. Meanwhile, heat 2 tablespoons olive oil in a large pot on medium. Add 1 clove minced garlic, 2 large chopped green bell peppers, 1 medium chopped onion and 1 cup chopped celery. Cook 10 minutes or until softened. Add 1 (16-ounce) can tomato puree with 1 can water and coarse salt and pepper to taste; cook over low heat for 30 minutes. Add 1 (15-ounce) can rinsed reduced-sodium cannellini beans the last 5 minutes of cooking; mix well and serve over pasta.

Serve with a LETTUCE AND TOMATO SALAD and GARLIC BREAD on the side. Scoop VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

ditalini or other small pasta, olive oil, garlic, green bell peppers, onion, celery, canned tomato puree, coarse salt, pepper, canned reduced-sodium cannellini beans, lettuce, tomatoes, garlic bread, vanilla ice cream.

Wednesday: Express

Deli TUNA SALAD ON WHOLE-GRAIN TOAST is a quick meal. Serve it with deli SOUP and a packaged GREEN SALAD. For dessert, KIWIS are simple.

Shopping List

deli tuna salad, whole-grain bread, deli soup, packaged green salad, kiwis.

Thursday: Budget

Make this economical VEGETABLE-CLAM CHOWDER tonight: Prepare 1 cup elbow macaroni according to package directions; drain. Rinse with cold water until cool; drain. Combine 2 1/2 cups (of 3 cups total) 1% milk, 1 (16-ounce) package frozen mixed vegetables (thawed and drained), 1/2 teaspoon dried thyme, 1/2 teaspoon paprika and the cooked pasta in a 2-quart saucepan. Cook over medium heat until bubbles form around the edge of the milk. In a separate bowl, whisk remaining 1/2 cup milk and 1 1/2 teaspoons cornstarch together until cornstarch dissolves. Stir cornstarch mixture into soup and heat to simmering. Add 1 (6-ounce) can clams (drained) and simmer, stirring frequently, for 3 minutes. Add coarse salt and pepper to taste.

Serve with leftover COLESLAW and CRACKERS. Scoop leftover ICE CREAM and top with STRAWBERRIES for dessert.

Plan

Buy enough strawberries for Friday.

Shopping List

elbow macaroni, 1% milk, frozen mixed vegetables, dried thyme, paprika, cornstarch, canned clams, coarse salt, pepper, crackers, strawberries.

Friday: Kids

Call it ZIPPY ZITI WITH PEAS AND CARROTS as you call the kids to supper: Prepare 8 ounces ziti pasta according to directions. Meanwhile, prepare 1 (10-ounce) package frozen peas and carrots according to directions. Heat 2 tablespoons canola oil in a medium saucepan. Stir in 1/2 teaspoon Italian seasoning, 1/2 cup 1% milk and 4 ounces shredded 50% reduced-fat cheddar cheese. Cook over medium heat until thickened. Stir in cooked vegetables and heat through. Place pasta in a large heated serving bowl, pour sauce over and toss to coat.

Serve with a CHOPPED LETTUCE SALAD and BREADSTICKS. Make STRAWBERRY SMOOTHIES for dessert: For 2 smoothies, place 6 ounces low-fat yogurt, 1 cup fresh strawberry halves (or frozen unsweetened whole strawberries), 3/4 cup milk and 2 tablespoons bran cereal in a blender. Cover; blend on high 10 seconds. Scrape down sides of blender. Cover; blend 20 more seconds or until smooth. (Adapted from "The Big Book of Breakfast & Brunch," Betty Crocker Kitchens, HMH.)

Shopping List

ziti pasta, frozen peas and carrots, canola oil, Italian seasoning, 1% milk, shredded 50% reduced-fat cheddar cheese, lettuce, breadsticks, low-fat yogurt, strawberries, bran cereal.

Saturday: Easy Entertaining

Invite guests for WINE-MARINATED GRILLED FLANK STEAK. Serve with LONG-GRAIN AND WILD RICE and STEAMED BROCCOLI. Add a SPINACH SALAD with RED ONION RINGS.

For dessert, make BLUEBERRIES WITH LEMON CREAM: In a medium bowl, using a fork, break up 4 ounces reduced-fat cream cheese. Drain any liquid from 3/4 cup low-fat vanilla yogurt and add to cream cheese, along with 1 teaspoon honey. Using an electric mixer, beat at high speed until light and creamy. Stir in 2 teaspoons freshly grated lemon zest. Layer lemon cream and 2 cups blueberries into 4 stemmed dessert glasses.

Shopping List

dry red wine, onion, brown sugar, lower-sodium or regular soy sauce, lime, vegetable oil, garlic, beef flank steak, coarse salt, pepper, long-grain and wild rice, broccoli, fresh spinach, red onion, reduced-fat cream cheese, low-fat vanilla yogurt, honey, lemon, blueberries.

WINE-MARINATED GRILLED FLANK STEAK

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: 11 to 21 minutes

  • 1/3 cup dry red wine
  • 1/4 cup chopped onion
  • 2 tablespoons brown sugar
  • 2 tablespoons lower-sodium or regular soy sauce
  • 1 tablespoon fresh lime juice
  • 1 tablespoon vegetable oil
  • 1 1/2 teaspoons minced garlic
  • 1 beef flank steak (about 1 1/2 to 2 pounds)
  • Coarse salt and pepper to taste

Combine marinade ingredients in small bowl. Place beef steak and marinade in food-safe plastic bag; close bag securely and turn to coat. Marinate in refrigerator 6 hours or as long as overnight, turning occasionally. Remove steak from marinade; discard marinade. Place steak on grill over medium, ash-covered coals. Grill, covered and turning occasionally, 11 to 16 minutes (or 16 to 21 minutes on preheated gas grill set to medium) for medium-rare to medium doneness. Carve steak across the grain into thin slices. Season with salt and pepper to taste.

Per serving: 160 calories, 23 grams protein, 7 grams fat (39% calories from fat), 2.8 grams saturated fat, 1 gram carbohydrate, 65 milligrams cholesterol, 143 milligrams sodium, no fiber.

health

7 Day Menu Planner for December 28, 2025

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

Sunday: Family

Prepare your own ROAST CHICKEN for the family. Accompany it with BAKED WILD RICE WITH MUSHROOMS. Add FRESH BROCCOLI and WHOLE-GRAIN ROLLS. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough chicken, baked rice and pie for Monday.

Shopping List

chicken to roast, wild rice, long-grain rice, French bread, olive oil, onion, garlic, cremini mushrooms, dried sage, dried thyme, coarse salt, pepper, unsalted chicken stock, pecans, cooking spray, fresh broccoli, whole-grain rolls, Boston cream pie.

BAKED WILD RICE WITH MUSHROOMS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 50 minutes, plus rice

  • 1/2 cup uncooked wild rice
  • 1/2 cup long-grain rice
  • 3 cups cubed day-old French bread
  • 1 tablespoon olive oil
  • 1 large chopped onion
  • 1 clove minced garlic
  • 8 ounces sliced cremini mushrooms
  • 1/2 teaspoon each dried sage and thyme
  • 1/4 teaspoon each coarse salt and black pepper
  • 1 1/2 cups unsalted chicken stock
  • 1/3 cup toasted chopped pecans

Rinse and cook wild rice according to directions; cook long-grain rice according to directions. Spread bread in a single layer on baking sheet; broil 5 to 6 inches from heat for 4 minutes or until lightly browned. Stir after 2 minutes; set aside. Heat oven to 325 degrees. In a large nonstick skillet, heat oil on medium. Add onion and garlic; cook and stir 3 minutes. Add mushrooms; cook 3 more minutes; stir occasionally. Add sage, thyme, salt, pepper and both cooked rices; cook 2 minutes, stirring occasionally. Stir in stock. Add pecans and toasted bread; toss lightly. Transfer to a 3-quart baking dish coated with cooking spray. Cover and bake 40 minutes or until hot.

Per serving: 183 calories, 5 grams protein, 6 grams fat (28% calories from fat), 0.6 gram saturated fat, 28 grams carbohydrate, no cholesterol, 167 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Take Sunday's leftovers and turn them into BAKED CHICKEN WITH RICE. Chop some leftover chicken, mix it with the baked rice, moisten with a little unsalted chicken stock and heat. Add GREEN BEANS and CRUSTY BREAD. Slice the leftover PIE for dessert.

Shopping List

unsalted chicken stock, green beans, crusty bread.

Tuesday: Budget

WILD MUSHROOM BEEF STEW will stretch your budget. Serve the easy stew with a LETTUCE SALAD WITH TOMATOES AND RED ONION RINGS and WHOLE-GRAIN ROLLS. Refreshing ORANGE SECTIONS are your dessert.

Shopping List

beef stew meat, flour, coarse salt, dried thyme leaves, pepper, reduced-sodium beef broth, tomato paste, dry red wine, garlic, baby red-skinned potatoes, assorted mushrooms (such as shiitake, cremini and oyster), baby carrots, fresh parsley, lettuce, tomatoes, red onions, whole-grain rolls, oranges.

WILD MUSHROOM BEEF STEW

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: high: 5 to 6 hours; low: 8 to 9 hours

  • 2 pounds beef stew meat cut into 1-inch pieces
  • 1/4 cup flour
  • 1 teaspoon coarse salt
  • 1/2 teaspoon dried thyme leaves
  • 1/2 teaspoon pepper
  • 3/4 cup reduced-sodium beef broth
  • 1/4 cup tomato paste
  • 1/4 cup dry red wine
  • 2 teaspoons minced garlic
  • 1 pound baby red-skinned potatoes, quartered
  • 8 ounces assorted mushrooms (such as shiitake, cremini and oyster), cut into quarters
  • 1 cup baby carrots
  • Chopped fresh parsley for garnish

Combine beef stew meat, flour, salt, thyme and pepper in large bowl; toss to coat. Place beef mixture in 4 1/2-to-5 1/2-quart slow cooker. Combine broth, tomato paste, wine and garlic in small bowl; mix well. Add broth mixture to beef. Add potatoes, mushrooms and carrots; mix well. Cover and cook on HIGH 5 to 6 hours, or on LOW 8 to 9 hours, or until beef and vegetables are tender. (No stirring is necessary during cooking.) Stir well before serving. Garnish with parsley, if desired.

Per serving: 334 calories, 33 grams protein, 11 grams fat (29% calories from fat), 4 grams saturated fat, 24 grams carbohydrate, 94 milligrams cholesterol, 447 milligrams sodium, 3 grams fiber.

Wednesday: Express

For a quick meal, heat a HAM STEAK according to directions. Serve with BAKED SWEET POTATOES, frozen GREEN PEAS and BISCUITS (refrigerated). For dessert, CHUNKY APPLESAUCE is easy.

Plan

Buy enough biscuits for Thursday.

Shopping List

ham steak, sweet potatoes to bake, frozen green peas, refrigerated biscuits, chunky applesauce.

Thursday: Kids

These TACO CUPS are just right for the kids tonight. Heat oven to 400 degrees. Brown 1 pound 95% lean ground beef in a large nonstick skillet; drain. Add one of the reduced-sodium dry taco seasoning mixes and 1 (8-ounce) can no-salt-added tomato sauce; mix well. Heat to boiling, reduce heat and simmer 5 minutes; stir occasionally. Meanwhile, press 1 (12-ounce) (10-count) can refrigerated biscuits into cups of a medium-sized muffin pan. Spoon beef mixture into each cup (about 2 tablespoons). Bake 10 to 15 minutes. Sprinkle with shredded 50% reduced-fat cheddar cheese. Garnish with reduced-fat sour cream and mild salsa. Serve with CARROT STICKS. Make instant VANILLA PUDDING with 1% milk for the kids. Swirl chocolate syrup on top.

Shopping List

95% lean ground beef, reduced-sodium dry taco seasoning mix, canned no-salt-added tomato sauce, refrigerated biscuits, shredded 50% reduced-fat cheddar cheese, reduced-fat sour cream, mild salsa, carrot sticks, instant vanilla pudding, 1% milk, chocolate syrup.

Friday: Meatless

Take the standard and dress it up into PENNE WITH ARUGULA. Serve with frozen GREEN PEAS and GARLIC BREAD. PEACHES are good for dessert.

Shopping List

whole-wheat penne pasta, extra-virgin olive oil, garlic, crushed red pepper, sliced cremini mushrooms, coarse salt, jar roasted red peppers, arugula, Parmesan cheese, black pepper, slivered almonds, frozen green peas, garlic bread, peaches.

PENNE WITH ARUGULA

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 7 to 11 minutes, plus pasta

  • 12 ounces whole-wheat penne pasta
  • 1 tablespoon extra-virgin olive oil
  • 4 cloves minced garlic
  • 1/8 to 1/4 teaspoon crushed red pepper
  • 3 cups sliced cremini mushrooms
  • 1/4 teaspoon coarse salt
  • 1 (12-ounce) jar rinsed roasted red peppers, cut into thin slices
  • 8 cups arugula
  • 2/3 cup freshly grated Parmesan cheese, divided
  • Freshly ground black pepper
  • 1/3 cup toasted slivered almonds

Cook penne according to directions. Meanwhile, heat oil in a large nonstick skillet over medium-low. Add garlic and crushed red pepper; cook 1 to 2 minutes or stirring until fragrant but not brown. Add mushrooms and salt; cook 3 to 5 minutes or until browned (add a little water if mixture seems dry). Stir in roasted peppers and arugula; increase heat to medium-high. Cook 3 or 4 minutes or until arugula is wilted. Reserve 1/3 cup pasta water; drain penne and place it in a large warm bowl. Add reserved water, arugula mixture, 1/3 cup Parmesan and black pepper; toss to coat. Sprinkle with almonds and remaining Parmesan. Serve immediately.

Per serving: 328 calories, 14 grams protein, 10 grams fat (25% calories from fat), 2.2 grams saturated fat, 51 grams carbohydrate, 8 milligrams cholesterol, 370 milligrams sodium, 7 grams fiber.

Saturday: Easy Entertaining

BAKED FLOUNDER WITH FRESH LEMON PEPPER will please any guest. Heat oven to 425 degrees. Combine 2 tablespoons grated lemon zest (yellow part of 2 to 3 lemons), 1 tablespoon extra-virgin olive oil, 1 1/4 teaspoon crushed black peppercorns, 1/2 teaspoon coarse salt and 2 cloves minced garlic. Place 4 (6-ounce) flounder fillets on a baking sheet coated with cooking spray. Rub lemon mixture evenly over fillets. Bake 8 minutes or until fish is opaque throughout. Garnish with lemon wedges. Serve with PARSLEY BUTTERED POTATOES and SLICED FRESH CARROTS. Add a BIBB LETTUCE SALAD and BAGUETTES. For dessert, buy a CHEESECAKE.

Shopping List

lemons, extra-virgin olive oil, black peppercorns, coarse salt, garlic, flounder fillets, cooking spray, potatoes, fresh parsley, butter, fresh carrots, bibb lettuce, baguettes, cheesecake.

health

7 Day Menu Planner for December 21, 2025

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

Sunday: Family

Treat the family to this juicy, delicious ROSEMARY AND GARLIC CRUSTED PORK LOIN WITH BUTTERNUT SQUASH AND POTATOES. Serve with a SPINACH SALAD with diced BEETS and ORANGES: Toss fresh baby spinach with drained diced pickled beets (from jar), orange sections and a light vinaigrette. Add WHOLE-GRAIN ROLLS. Buy a DEEP-DISH PEACH PIE for dessert.

Plan

Save enough pork with vegetables for Monday; save enough pie for Wednesday.

Shopping List

fresh rosemary, garlic, coarse salt, pepper, cooking spray, boneless center-cut pork loin roast, Yukon gold potatoes, olive oil, butternut squash, ruby port or tawny port or prune juice, unsalted chicken stock, fresh baby spinach, jar diced pickled beets, oranges, light vinaigrette, whole-grain rolls, deep-dish peach pie.

ROSEMARY AND GARLIC CRUSTED PORK LOIN WITH BUTTERNUT SQUASH AND POTATOES

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 1 hour

  • 3 tablespoons finely chopped fresh rosemary
  • 4 cloves garlic, minced
  • 1 1/2 teaspoons coarse salt, divided
  • 1/2 teaspoon freshly ground pepper, plus more to taste
  • 1 (2-pound) boneless center-cut pork loin roast, trimmed and tied with string
  • 1 1/2 pounds Yukon gold potatoes, cut into 1-inch cubes
  • 4 teaspoons olive oil, divided
  • 1 pound butternut squash, peeled, seeded and cut into 1-inch cubes
  • 1/2 cup ruby port, tawny port or prune juice
  • 1/2 cup unsalted chicken stock

Heat oven to 400 degrees. Combine rosemary, garlic, 1 teaspoon salt and 1/2 teaspoon pepper. Coat a large roasting pan with cooking spray. Place pork in pan; rub the rosemary mixture all over it. Turn roast fat side down. In a medium bowl, toss potatoes with 2 teaspoons oil and 1/4 teaspoon salt; scatter along one side of pork. Roast pork and potatoes 30 minutes. Meanwhile, toss squash with remaining oil, 1/4 teaspoon salt and pepper to taste in medium bowl. Remove roasting pan from oven. Carefully turn pork. Scatter squash along other side of pork. Roast pork 30 to 40 minutes more or until internal temperature reaches 145 degrees. Transfer pork to carving board; tent with foil and let stand 5 minutes. If vegetables are tender, transfer to a bowl, cover, keep warm. If not, continue to roast up to 15 minutes more or until tender.

After removing vegetables, place roasting pan over medium heat and add port or juice; bring to a boil, stirring to scrape up browned bits. Simmer 2 minutes. Add broth and simmer 2 more minutes. Add any juices that have accumulated on carving board. To serve, cut strings from pork. Cut pork into thin slices and overlap on warmed platter. Spoon vegetables around edges. Serve immediately with pan sauce.

Per serving: 248 calories, 24 grams protein, 5 grams fat (20% calories from fat), 1.4 grams saturated fat, 23 grams carbohydrate, 61 milligrams cholesterol, 424 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Use the leftovers and make PORK LOIN SANDWICHES ON RYE BREAD; spread the bread with honey-mustard dressing. On the side, heat the leftover POTATOES and SQUASH. Add a LETTUCE WEDGE SALAD. For dessert, you'll enjoy FRESH PINEAPPLE.

Shopping List

rye bread, honey-mustard dressing, iceberg lettuce, fresh pineapple.

Tuesday: Express

Make it easy on yourself with another sandwich night. Serve deli BLACK BEAN SOUP and GRILLED CHEESE SANDWICHES. Make a SLICED CUCUMBER SALAD and drizzle with Italian dressing. PLUMS are a simple dessert.

Shopping List

deli black bean soup, cheese and bread for sandwiches, cucumbers, Italian dressing, plums.

Wednesday: Entertaining

Celebrate New Year's Eve with friends and serve SUCCULENT FILET IN A FIELD OF GREENS. Add AU GRATIN POTATOES and a BAGUETTE. For dessert, heat the leftover PIE and top with VANILLA ICE CREAM. Say hello to 2026!

Plan

Save enough ice cream for Thursday.

Shopping List

olive oil, assorted wild mushrooms (such as cremini, oyster, shiitake, enoki and morel), garlic, fresh thyme, beef tenderloin steaks, salt, pepper, red and yellow cherry tomatoes, mixed baby salad greens, champagne or white wine vinaigrette, au gratin potatoes, baguette, vanilla ice cream.

SUCCULENT FILET IN A FIELD OF GREENS

Servings: makes 4 servings

Prep time: 25 minutes

Cook time: 10 to 13 minutes

  • 1 tablespoon olive oil
  • 3 cups assorted wild mushrooms (such as cremini, oyster, shiitake, enoki and morel)
  • 3 teaspoons minced garlic, divided
  • 1 teaspoon chopped fresh thyme
  • 4 beef tenderloin steaks, cut 1 inch thick
  • Salt and pepper to taste
  • 2 cups halved red and yellow cherry tomatoes
  • 1/2 cup mixed baby salad greens
  • 2 tablespoons champagne or white wine vinaigrette

Heat oil in large nonstick skillet on medium. Add mushrooms and 1 teaspoon garlic; cook and stir 2 to 4 minutes or until mushrooms are tender and browned. Remove to a medium bowl; cool slightly. Meanwhile, combine remaining 2 teaspoons garlic and thyme. Press evenly onto beef steaks. Place steaks in same skillet over medium heat; cook, turning occasionally, 10 to 13 minutes or to desired doneness. Season steaks with salt and pepper as desired. Remove to platter. Combine mushrooms, tomatoes, greens and vinaigrette; toss lightly to coat. Serve steaks with salad.

Per serving: 230 calories, 25 grams protein, 11 grams fat (42% calories from fat), 3.1 grams saturated fat, 10 grams carbohydrate, 68 milligrams cholesterol, 111 milligrams sodium, 2 grams fiber.

Thursday: Budget

Try the Southern tradition of good fortune for the new year with HOPPIN’ JOHN. Take the good-luck tradition further and add your own COLLARD GREENS for some extra spending "green." Add canned STEWED TOMATOES for some color. Serve it all with CORNBREAD (from mix). For a sweet, top leftover ICE CREAM with CHOCOLATE SAUCE and garnish with shredded coconut.

Shopping List

dried black-eyed peas, ham, onion, coarse salt, pepper, hot pepper sauce, rice, green onions, collard greens, canned stewed tomatoes, cornbread mix, chocolate sauce, shredded coconut.

HOPPIN’ JOHN

Servings: makes 8 servings

Prep time: about 15 minutes; soaking time: 1 hour

Cook time: about 1 hour 15 minutes, plus rice

  • 2 cups dried black-eyed peas, plus enough water to cover
  • 8 ounces chopped ham
  • 1 medium onion, chopped
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon hot pepper sauce
  • 2 cups hot cooked rice
  • 1/2 cup sliced green onions

In a large pot, cover peas with water and bring to a boil; cook 2 minutes. Remove from heat; cover and let stand 1 hour. Drain, discarding water. In a saucepan, bring ham and 1 quart water to a boil; cook 15 minutes. Add peas; cover, reduce heat to low and simmer, stirring occasionally, 45 minutes. Add onion, salt, pepper and hot sauce; return to a boil. Cover, reduce heat and simmer 15 minutes or until peas are tender. Stir in hot rice and onions.

Per serving: 263 calories, 16 grams protein, 6 grams fat (19% calories from fat), 1.9 grams saturated fat, 37 grams carbohydrate, 18 milligrams cholesterol, 407 milligrams sodium, 8 grams fiber.

Friday: Kids

For a change of pace, fix the kids OVEN-BAKED CHICKEN TENDERS: Heat oven to 450 degrees. Coat chicken tenders with cooking spray, then with mashed potato flakes (not granules). Sprinkle with a little coarse salt. Place on a baking sheet lined with nonstick foil and cook 15 minutes, turning once.

Serve with BAKED POTATO WEDGES (from frozen) and GREEN BEANS. Color the plate with BABY CARROTS and RANCH DRESSING for dipping. The kids will love instant CHOCOLATE PUDDING (made with 1% milk) for dessert.

Shopping List

chicken tenders, cooking spray, mashed potato flakes (not granules), coarse salt, frozen baked potato wedges, green beans, baby carrots, ranch dressing, instant chocolate pudding, 1% milk.

Saturday: Meatless

For an easy meal after a busy week, make LENTIL SOUP: Rinse and sort 1 (16-ounce) package lentils. In a large pot, combine the lentils with 4 cups water and bring to a boil; drain. In a large nonstick skillet, heat 1 tablespoon olive oil on medium. Add 2 thinly sliced ribs celery, 1/2 medium chopped onion and 1 clove minced garlic; cook 6 minutes or until softened. Add vegetables to lentils in pot, plus 6 cups unsalted vegetable broth and 1 teaspoon dried thyme; bring to a boil. Reduce heat and simmer 20 minutes or until lentils are soft. Season with coarse salt and pepper to taste.

Ladle soup over BROWN RICE. Garnish with chopped red onion, chopped red bell pepper and chopped fresh cilantro if desired. Add deli COLESLAW and CRUSTY BREAD. Enjoy PEARS for dessert.

Shopping List

lentils, olive oil, celery, onion, garlic, unsalted vegetable broth, dried thyme, coarse salt, pepper, brown rice, red onion, red bell pepper, fresh cilantro, deli coleslaw, crusty bread, pears.

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