health

7 Day Menu Planner for May 25, 2025

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

Sunday: Family

Bake your own TURKEY BREAST today and make or buy GRAVY to spoon over it. Accompany the juicy bird with CREAMY GARLIC MASHED POTATO CASSEROLE and this CHILLED ASPARAGUS SALAD WITH SHERRY VINAIGRETTE: Fill a bowl with ice water. Hard-boil 1 egg; peel, mince and set aside. Remove 1 inch from bottom and peel the lower 2 inches of 1 pound thin asparagus. In a large skillet or saucepan wide enough to hold asparagus, bring 6 cups water and 1 teaspoon salt to a boil. Add asparagus; cook 2 minutes, adjusting heat if necessary. Drain; immediately transfer asparagus to ice bath to chill. Drain well; blot thoroughly with paper towels. In a large bowl, whisk together 1 1/2 tablespoons sherry vinegar, 2 teaspoons Dijon mustard, 1/8 teaspoon honey and 1 tablespoon minced green onion. Whisking constantly, drizzle 1 1/2 tablespoons extra-virgin olive oil into mixture until thoroughly combined. Season with coarse salt and freshly ground black pepper. Toss the asparagus with the vinaigrette and arrange on platter. Chill 30 minutes to allow asparagus to absorb vinaigrette. Garnish with boiled egg.

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Add DINNER ROLLS. For dessert, buy or make a BLUEBERRY COBBLER.

Plan

Save enough turkey and cobbler for Monday, and prepare Monday's turkey chowder today to allow the flavors to blend. Save enough turkey, gravy and potatoes for Tuesday.

Shopping List

turkey breast to bake, gravy, cooking spray, all-purpose potatoes, garlic, reduced-fat sour cream, butter, coarse salt, pepper, seasoned panko breadcrumbs, parsley, eggs, fresh asparagus, sherry vinegar, Dijon mustard, honey, green onion, extra-virgin olive oil, dinner rolls, blueberry cobbler.

CREAMY GARLIC MASHED POTATO CASSEROLE

Servings: makes about 12 cups

Prep time: 20 minutes

Cook time: 45 minutes

  • 3 pounds all-purpose potatoes, peeled and cut into chunks
  • 2 cloves garlic, chopped
  • 1 cup reduced-fat sour cream
  • 8 tablespoons butter, melted, divided
  • 1 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1 cup seasoned panko breadcrumbs
  • 3 tablespoons chopped parsley

Heat oven to 375 degrees. Coat a 2-quart baking dish with nonstick cooking spray. Fill a large pot with potatoes, garlic and enough cold water to cover by 1 inch. Bring to a boil over medium-high heat. Boil 20 minutes or until tender. Drain. Mash potato mixture with an electric mixer. Add sour cream, 6 tablespoons melted butter, coarse salt and pepper; continue mixing until blended. Transfer potatoes to prepared baking dish. In a small bowl, combine panko, parsley and remaining 2 tablespoons melted butter. Top potatoes with breadcrumb mixture to cover. Bake 25 minutes or until topping is golden.

Per cup: 228 calories, 4 grams protein, 11 grams fat (44% calories from fat), 6.6 grams saturated fat, 28 grams carbohydrate, 31 milligrams cholesterol, 407 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Use your leftovers for TURKEY CORN CHOWDER. Add a SPINACH SALAD and CRACKERS. Top the leftover COBBLER with light whipped cream for a quick dessert.

Shopping List

olive oil, sliced fresh cremini mushrooms, onion, unsalted chicken broth, frozen shoepeg white corn, canned condensed less-fat less-sodium cream of chicken soup, orzo pasta, dried basil, dried oregano, coarse salt, pepper, 1% milk, flour, fresh spinach, crackers, light whipped cream.

TURKEY CORN CHOWDER

Servings: makes about 12 cups

Prep time: 10 minutes

Cook time: less than 25 minutes

  • 1 teaspoon olive oil
  • 8 ounces sliced fresh cremini mushrooms
  • 1 medium onion, chopped
  • 2 (14-ounce) cans unsalted chicken broth (see NOTE)
  • 1 (16-ounce) package frozen shoepeg white corn
  • 2 cups chopped cooked turkey breast
  • 1 (10 3/4-ounce) can condensed less-fat less-sodium cream of chicken soup
  • 1/2 cup orzo pasta
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1 cup 1% milk
  • 2 tablespoons flour

Heat olive oil in a Dutch oven on medium-high. Add mushrooms and onion; cook 5 minutes or until softened. Add broth, corn, turkey, soup, orzo, basil, oregano, salt and pepper; bring to a boil. Reduce heat to low; simmer, stirring frequently, 10 minutes or until orzo is tender. Mix milk and flour in a small bowl; gradually stir into chowder. Simmer 5 minutes, stirring frequently; serve.

NOTE: Thin with additional broth or water if desired.

Per cup: 147 calories, 11 grams protein, 2 grams fat (16% calories from fat), 0.7 gram saturated fat, 19 grams carbohydrate, 26 milligrams cholesterol, 268 milligrams sodium, 2 grams fiber.

Tuesday: Budget

Save some money and make open-face HOT TURKEY SANDWICHES on whole-grain bread with the leftover turkey and gravy. On the side, heat the leftover POTATOES and serve them alongside steamed fresh BABY CARROTS tossed with a little orange marmalade. For dessert, PLUMS are easy.

Shopping List

whole-grain bread, fresh baby carrots, orange marmalade, plums.

Wednesday: Meatless

You'll enjoy the light flavor of PASTA WITH LEMON CREAM SAUCE. Cook 8 ounces rotini pasta according to directions; drain. Meanwhile, melt 1 teaspoon butter in a large nonstick skillet over medium heat. Add 2 cups fresh asparagus cut into 1-inch pieces, 1 medium chopped zucchini and 2 cloves minced garlic. Cook, stirring frequently, 6 to 8 minutes or until softened. Remove vegetables with slotted spoon and add to pasta. In a small saucepan, combine 1/2 cup whole milk and 2 teaspoons finely grated lemon peel; boil 2 to 3 minutes to reduce to about 1/3 cup. Pour sauce over pasta; toss to coat. Season with coarse salt and pepper to taste.

Serve immediately with MIXED GREENS and GARLIC BREAD. For dessert, top BROWNIES with light whipped cream.

Plan

Save enough brownies for Thursday.

Shopping List

rotini, butter, fresh asparagus, fresh zucchini, garlic, whole milk, lemon, coarse salt, pepper, mixed greens, garlic bread, brownies, light whipped cream.

Thursday: Express

Make it quick tonight with MEATBALL AND PEPPER SUBS. In a large pan, combine 2 cups marinara sauce with 1 (16-ounce) package frozen bell peppers; bring to a boil. Add 1 (12-ounce) package refrigerated fully cooked Italian turkey meatballs. Cover; simmer 3 to 4 minutes to heat through. Spoon into toasted split club rolls or sandwich rolls. Serve with deli CARROT SALAD. Serve the leftover BROWNIES for dessert.

Shopping List

marinara sauce, frozen bell peppers, refrigerated fully cooked Italian turkey meatballs, club rolls or sandwich rolls, deli carrot salad.

Friday: Kids

Treat the children (and adults) to SALSA CHICKEN: Heat oven to 375 degrees. Sprinkle 4 teaspoons reduced-sodium taco seasoning on both sides of 6 boneless skinless chicken thighs or breast halves. Place chicken in a 7-by-12-inch baking dish coated with cooking spray. Pour 1 cup mild salsa over chicken. Bake 25 to 30 minutes or until internal temperature reaches 165 degrees. Sprinkle chicken with 1 cup shredded 50% reduced-fat cheddar cheese; continue baking 3 to 5 minutes or until cheese melts. Garnish with reduced-fat sour cream.

Serve with YELLOW RICE (from mix), GREEN BEANS and WHOLE-GRAIN FLOUR TORTILLAS. For dessert, toss sliced ORANGES with a little pure vanilla extract.

Shopping List

reduced-sodium taco seasoning, boneless skinless chicken thighs or breast halves, cooking spray, mild salsa, 50% reduced-fat cheddar cheese, reduced-fat sour cream, yellow rice mix, green beans, whole-grain flour tortillas, oranges, pure vanilla extract.

Saturday: Easy Entertaining

Invite your guests for LINGUINE WITH SEA SCALLOPS AND GRAPE TOMATOES. Serve with a BIBB LETTUCE SALAD and a BAGUETTE. What dessert could be better than VANILLA ICE CREAM topped with fresh sliced STRAWBERRIES and light whipped cream?

Shopping List

linguine, olive oil, garlic, crushed red pepper, sea or bay scallops, grape tomatoes, black pepper, coarse salt, parsley, butter, bibb lettuce, baguette, vanilla ice cream, fresh strawberries, light whipped cream.

LINGUINE WITH SCALLOPS AND GRAPE TOMATOES

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus linguine

  • 12 ounces linguine
  • 1 tablespoon olive oil, divided
  • 4 cloves garlic, thinly sliced
  • 1/2 teaspoon crushed red pepper
  • 1 pound halved sea or whole bay scallops
  • 1 cup halved grape tomatoes
  • Freshly ground black pepper and coarse salt to taste
  • 2 tablespoons chopped fresh parsley, plus more for garnish
  • 1 tablespoon butter

Cook linguine according to package directions; reserve 1/4 cup cooking water and drain pasta. Heat 1 teaspoon olive oil on medium-high in a large nonstick skillet. Add garlic and crushed red pepper; cook 1 minute or until garlic is golden and fragrant. Transfer to a small bowl. Heat remaining oil; add scallops. Cook 2 minutes or until opaque. Add tomatoes and cook, stirring frequently, 2 to 3 minutes; crush a few with the back of a spoon. Season with pepper and salt. Remove from heat. To skillet, add garlic mixture, pasta, parsley, reserved cooking water and butter; toss to combine. Divide among bowls and garnish with additional parsley; serve immediately.

Per serving: 311 calories, 17 grams protein, 6 grams fat (16% calories from fat), 1.8 grams saturated fat, 47 grams carbohydrate, 23 milligrams cholesterol, 320 milligrams sodium, 2 grams fiber.

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7 Day Menu Planner for May 18, 2025

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

Sunday: Family

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

Plan

Save enough cake for Monday.

Shopping List

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

Monday: Family/Memorial Day

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

Shopping List

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

BEEF STRIP STEAKS WITH GRILLED ONION RELISH

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 11 to 16 minutes

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

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

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

Tuesday: Express

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

Plan

Save enough ice cream for Friday.

Shopping List

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

Wednesday: Budget

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

Shopping List

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

Thursday: Meatless

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

Shopping List

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

WHOLE-WHEAT FUSILLI WITH SPICY ESCAROLE, TOMATOES AND OLIVES

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 30 minutes plus pasta

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

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

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

Friday: Kids

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

Shopping List

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

Saturday: Easy Entertaining

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

Shopping List

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

GRILLED CHICKEN WITH COUSCOUS AND PEAS

Servings: makes 4 servings

Prep time: 10 minutes

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

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

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

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

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7 Day Menu Planner for May 11, 2025

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

Sunday: Family

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

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

Plan

Save enough pork for Monday.

Shopping List

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

PORK ROAST STUFFED WITH HERBS AND GARLIC

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

Prep time: 15 minutes

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

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

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

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

Monday: Heat and Eat

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

Plan

Save enough cake for Tuesday.

Shopping List

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

Tuesday: Meatless

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

Plan

Save enough ice cream for Thursday.

Shopping List

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

COCONUT RICE WITH PEANUTS

Servings: makes 5 cups

Prep time: 15 minutes

Cook time: 15 minutes

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

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

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

Wednesday: Kids

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

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

Shopping List

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

Thursday: Express

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

Shopping List

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

Friday: Budget

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

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

Shopping List

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

Saturday: Easy Entertaining

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

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

Shopping List

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

CARIBBEAN FISH AND FRESH CORN ROAST

Servings: makes 4 servings

Prep time: about 15 minutes

Cook time: about 15 minutes

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

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

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

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

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