health

7 Day Menu Planner for January 11, 2026

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

Sunday: Family

Enjoy a new flavor with the family today and serve GARLIC-ROASTED HAM: Heat oven to 300 degrees. Cut slits in a 3- to 4-pound center-cut cooked ham and insert 2 to 3 sliced cloves of garlic. Stir together 1/3 cup molasses and 2 teaspoons pepper. Spread over ham and wrap it in heavy-duty foil. Place in a shallow roasting pan. Roast 1 1/2 to 2 hours or until the internal temperature reaches 140 degrees (about 15 to 18 minutes per pound). Slice and serve warm.

Alongside, add MASHED SWEET POTATOES, steamed BROCCOLI SPEARS, COLESLAW and WHOLE-GRAIN ROLLS. For dessert, PINEAPPLE SHERBET is light.

Plan

Save enough ham for Monday and Wednesday, enough sherbet for Monday and enough coleslaw for Tuesday.

Shopping List

cooked ham, garlic, molasses, pepper, sweet potatoes to mash, broccoli, coleslaw, whole-grain rolls, pineapple sherbet.

Monday: Heat and Eat

For a quick meal, make GREEK ISLE HAM SANDWICHES. In a small bowl, toss together 1 cup chopped (leftover) ham, 2 tablespoons olive oil, 1 tablespoon fresh lemon juice, 2 cups spinach leaves and 2 teaspoons dried oregano. Divide evenly among 4 whole-grain pita bread halves.

Serve with COUSCOUS with chopped black olives stirred in. Scoop the leftover SHERBET for dessert.

Shopping List

olive oil, lemon, fresh spinach, dried oregano, whole-grain pita bread, couscous, black olives.

Tuesday: Meatless

Try these NO-MEAT SLOPPY JOES for an easy dinner. Serve them on WHOLE-GRAIN BUNS. Add OVEN FRIES (from frozen) and leftover COLESLAW. Enjoy STRAWBERRIES for dessert.

Shopping List

canola oil, onion, green bell pepper, carrot, brown rice, canned chili beans with sauce, hickory smoked barbecue sauce, whole-grain buns, frozen oven fries, strawberries.

NO-MEAT SLOPPY JOES

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: less than 20 minutes

  • 1 teaspoon canola oil
  • 1 medium chopped onion
  • 1 chopped green bell pepper
  • 1/2 cup shredded carrots
  • 3 cups cooked brown rice
  • 2 (15- to 19-ounce) cans chili beans with sauce
  • 3/4 cup hickory smoked barbecue sauce

Heat oil in a large nonstick skillet on medium-high. Add onion, green pepper and carrots; cook 3 to 4 minutes. Add rice, beans and barbecue sauce. Simmer 10 to 15 minutes or until heated through; serve.

Per serving: 337 calories, 10 grams protein, 3 grams fat (8% calories from fat), 0.9 gram saturated fat, 64 grams carbohydrate, no cholesterol, 755 milligrams sodium, 9 grams fiber.

Wednesday: Budget

There's no need to spend a lot of money tonight with PASTA WITH BROCCOLI AND CHEESE on the menu: Cook 13 to 16 ounces whole-grain pasta shells according to directions; add 3 cups fresh broccoli florets during the last 2 minutes of cooking. Drain. In a large bowl, combine pasta and broccoli with 1/3 cup freshly grated Parmesan cheese. If desired, add some chopped (leftover) ham. Toss gently to mix and serve.

Add a SPINACH SALAD and GARLIC BREAD. For dessert, PEACHES are the answer.

Shopping List

whole-grain pasta shells, fresh broccoli, Parmesan cheese, fresh spinach, garlic bread, peaches.

Thursday: Kids

What kid could resist CHILI-CHEESEBURGER MAC AND CHEESE? Serve with CARROT STICKS and SOFT ROLLS. For dessert, TANGERINES are just what the kids will want.

Shopping List

macaroni and cheese, 95% lean ground beef, chili powder, cumin, coarse salt, canned reduced-sodium kidney beans, canned diced tomatoes with mild green chiles, fresh parsley, carrot sticks, soft rolls, tangerines.

CHILI-CHEESEBURGER MAC AND CHEESE

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: less than 20 minutes, plus macaroni and cheese

  • 1 (12-ounce) package macaroni and cheese
  • 1 pound 95% lean ground beef
  • 1 teaspoon chili powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon coarse salt
  • 1 (15-ounce) can reduced-sodium kidney beans, rinsed
  • 1 (14.4-ounce) can undrained diced tomatoes with mild green chiles
  • 1/4 cup water
  • 2 tablespoons chopped fresh parsley

Prepare macaroni and cheese according to directions. Meanwhile, cook beef in a Dutch oven on medium, 6 minutes or until no longer pink; drain. Return beef to pot; stir in chili powder, cumin and salt. Cook 2 minutes. Add beans, tomatoes and water. Cook 5 to 8 minutes or until most of the liquid has evaporated. Stir prepared pasta into beef mixture and sprinkle with parsley. Serve immediately.

Per serving: 348 calories, 27 grams protein, 10 grams fat (25% calories from fat), 3.3 grams saturated fat, 39 grams carbohydrate, 52 milligrams cholesterol, 928 milligrams sodium, 6 grams fiber.

Friday: Express

Tonight's TORTELLINI WITH PESTO AND SUN- DRIED TOMATOES is quick and tasty. Prepare 2 (9-ounce) packages refrigerated three-cheese tortellini according to directions; drain. Toss with 1/2 cup refrigerated pesto, 1/2 cup freshly grated Parmesan cheese, 1/4 cup chopped oil-packed (drained) sun-dried tomatoes and 1/2 cup chopped fresh basil (or 1 tablespoon dried).

Add a packaged GREEN SALAD and ITALIAN BREAD. Dessert is as simple as instant LEMON PUDDING made with 1% milk.

Shopping List

refrigerated three-cheese tortellini, refrigerated pesto, Parmesan cheese, sun-dried tomatoes in oil, fresh or dried basil, packaged green salad, Italian bread, instant lemon pudding mix, 1% milk.

Saturday: Easy Entertaining

Serve your guests AIR-FRYER LEMON CHICKEN AND POTATOES. Add steamed ASPARAGUS, a BOSTON LETTUCE SALAD and a BAGUETTE. Buy a CHOCOLATE LAYER CAKE for dessert.

Shopping List

fresh rosemary, garlic powder, coarse salt, black pepper, bone-in skin-on chicken thighs, small potatoes, olive oil, lemon, fresh asparagus, Boston lettuce, baguette, chocolate layer cake.

AIR FRYER LEMON CHICKEN AND POTATOES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 25 minutes

  • 1 teaspoon chopped fresh rosemary
  • 1 teaspoon garlic powder
  • 1 teaspoon coarse salt
  • 1/2 teaspoon black pepper
  • 1 pound small potatoes cut into bite-size pieces
  • 2 tablespoons olive oil, divided
  • 4 bone-in, skin-on chicken thighs
  • 1 lemon cut into 8 wedges
  • Fresh rosemary for garnish

Heat the air fryer to 400 degrees. Combine the rosemary, garlic powder, salt and pepper. Toss the potatoes with 1 tablespoon olive oil and half of the spice mixture until evenly coated. Combine the chicken pieces with the remaining 1 tablespoon olive oil and remaining spice mixture, tossing until evenly coated. Place the chicken thighs in the basket of your air fryer, skin side down. Arrange the potatoes around the chicken pieces. Air fry for 12 minutes. Toss the potatoes and add the lemon wedges. Turn chicken to skin side up. Air fry for an additional 10 to 13 minutes or until internal temperature reaches 165 degrees. Transfer the chicken, potatoes and lemon to a serving dish, pouring any juices over the chicken and potatoes. Garnish with fresh rosemary if desired. (Recipe by Gwynn Galvin, SwirlsOfFlavor.com.)

Per serving: 386 calories, 26 grams protein, 22 grams fat (51% calories from fat), 5.1 grams saturated fat, 21 grams carbohydrate, 135 milligrams cholesterol, 591 milligrams sodium, 3 grams fiber.

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.

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