health

7 Day Menu Planner for June 01, 2025

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

Sunday: Family

I can't think of a better way to celebrate family day than with this BAKED CHICKEN AND RICE WITH MUSHROOMS. Serve the family-pleaser with ROASTED GREEN BEANS WITH BASIL: Heat oven to 450 degrees. Toss 1 pound trimmed fresh green beans and 8 unpeeled garlic cloves (ends trimmed) with 2 tablespoons olive oil. Arrange on a rimmed baking pan in a single layer on one side of the pan. Add 1 small halved onion (sliced into thin half-moons) on the other side of the pan. Drizzle onion with another tablespoon oil. Sprinkle 1 teaspoon coarse salt over all. Roast 20 minutes or until browned and tender. Squeeze the garlic cloves from their skins into a large bowl; mash. Add green beans, onion and 1/4 cup sliced basil leaves; toss well. Add 1 teaspoon lemon juice; toss and serve.

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Add SOURDOUGH BREAD. For dessert, treat the family to CARROT CAKE WITH WALNUTS.

Plan

Save enough chicken and rice for Monday; save enough cake for Monday and Wednesday.

Shopping List

long-grain and wild rice mix, boneless skinless chicken thighs or breast halves or mixture of both, onion soup mix, sliced fresh mushrooms, canned condensed less-sodium less-fat cream of chicken soup, fresh green beans, garlic, olive oil, onion, coarse salt, fresh basil, lemon, sourdough bread, cooking spray, butter, light brown sugar, eggs, buttermilk, vanilla extract, flour, ground cinnamon, baking powder, baking soda, shredded carrots, canned crushed pineapple in juice, chopped walnuts, cream cheese, confectioners' sugar.

BAKED CHICKEN AND RICE WITH MUSHROOMS

Servings: makes 8 servings

Prep time: less than 15 minutes

Cook time: 2 to 2 1/2 hours

  • 1 (6-ounce) package long-grain and wild rice mix
  • 3 pounds boneless skinless chicken thighs or breast halves, or a mixture of both
  • 1/2 ounce (half a packet) onion soup mix
  • 8 ounces sliced fresh mushrooms
  • 1 (10 3/4-ounce) can condensed less-sodium less-fat cream of chicken soup
  • 2 3/4 cups water

Heat oven to 325 degrees. Spread rice in roasting pan; reserve seasoning packet. Top rice with chicken. Sprinkle with dry soup mix and mushrooms. Spoon condensed soup over rice and chicken. Sprinkle herbs from rice mix over all. Pour water over ingredients. Cover and bake 2 to 2 1/2 hours. Do not open oven until cooking time is over. Serve immediately.

Per serving: 313 calories, 38 grams protein, 8 grams fat (23% calories from fat), 2 grams saturated fat, 21 grams carbohydrate, 142 milligrams cholesterol, 582 milligrams sodium, 1 gram fiber.

CARROT CAKE WITH WALNUTS

Servings: makes 16 servings

Prep time: 20 minutes

Cook time: 25 minutes

  • 1/2 cup butter, melted
  • 1 1/4 cups light brown sugar
  • 4 large eggs
  • 3/4 cup buttermilk
  • 3 teaspoons vanilla extract, divided
  • 2 1/2 cups flour
  • 4 teaspoons ground cinnamon
  • 3 3/4 teaspoons baking powder
  • 1 1/2 teaspoons baking soda
  • 1/2 teaspoon salt
  • 2 1/2 cups shredded carrots (3 to 4 large carrots)
  • 1 (8-ounce) can crushed pineapple in juice
  • 1 1/2 cup chopped walnuts, toasted, divided
  • 12 ounces cream cheese at room temperature
  • 1/2 cup butter at room temperature
  • 4 cups confectioners' sugar

Heat oven to 350 degrees. Coat two 9-inch round cake pans with cooking spray. Beat melted butter, brown sugar, eggs, buttermilk and 2 teaspoons vanilla extract in a medium mixing bowl until combined. Add flour, cinnamon, baking powder, baking soda and salt; beat until a cake batter forms. Stir in carrots, pineapple (with juice) and 1 cup walnuts. Divide the batter evenly between the two prepared cake pans. Bake 25 minutes or until a toothpick inserted in the cake centers comes out clean. Let cool in pans for 15 minutes. Remove cake from pans; cool completely on wire racks. Meanwhile, with a mixer on medium speed, beat the cream cheese, room-temperature butter and 1 teaspoon vanilla extract until fluffy and combined. Gradually add the confectioners' sugar, beating until a smooth frosting forms. Place one cooled cake layer on a serving dish and top with 1 cup frosting. Place the remaining cooled cake layer on top and frost the top and sides of the cake with the remaining frosting. Garnish the top of the cake with 1/2 cup walnuts.

Per serving: 543 calories, 7 grams protein, 28 grams fat (45% calories from fat), 12.8 grams saturated fat, 69 grams carbohydrate, 99 milligrams cholesterol, 520 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Take a break and heat the leftover CHICKEN AND RICE for dinner. Serve it with a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Leftover CAKE is good for dessert.

Shopping List

lettuce, whole-grain rolls.

Tuesday: Kids

If I were a kid, I'd like my mom or dad to make POTATO HOT DOG SOUP: In a large pan, combine 2 cups peeled and diced potatoes, 1 (14-ounce) can unsalted chicken broth, 1 cup water and 1/8 teaspoon dried thyme; mix well. Bring to a boil. Reduce heat to low; cover and simmer 5 minutes. Add 1 1/2 cups frozen corn; return to a boil. Reduce heat and simmer 5 to 7 minutes or until vegetables are tender. In a small bowl, combine 1 cup skim milk and 1/3 cup flour; blend until smooth. Cut 4 hot dogs (see TIP) into 1/2-inch slices; add milk mixture and hot dogs to pan. Cook and stir over medium heat 3 to 5 minutes or until mixture boils and thickens slightly.

Munch on BABY CARROTS and CRACKERS on the side. For dessert, NUTTY NANNA TREATS are just right: Combine chocolate pudding (from mix) with 1/2 cup peanut butter and 1 1/2 cups frozen whipped topping (thawed). Spoon into dessert dishes, layering with sliced bananas, peanuts and more whipped topping.

Tip

If I were a kid, I'd like my mom or dad to make POTATO HOT DOG SOUP: In a large pan, combine 2 cups peeled and diced potatoes, 1 (14-ounce) can unsalted chicken broth, 1 cup water and 1/8 teaspoon dried thyme; mix well. Bring to a boil. Reduce heat to low; cover and simmer 5 minutes. Add 1 1/2 cups frozen corn; return to a boil. Reduce heat and simmer 5 to 7 minutes or until vegetables are tender. In a small bowl, combine 1 cup skim milk and 1/3 cup flour; blend until smooth. Cut 4 hot dogs (see TIP) into 1/2-inch slices; add milk mixture and hot dogs to pan. Cook and stir over medium heat 3 to 5 minutes or until mixture boils and thickens slightly.

Munch on BABY CARROTS and CRACKERS on the side. For dessert, NUTTY NANNA TREATS are just right: Combine chocolate pudding (from mix) with 1/2 cup peanut butter and 1 1/2 cups frozen whipped topping (thawed). Spoon into dessert dishes, layering with sliced bananas, peanuts and more whipped topping.

Shopping List

potatoes, unsalted chicken broth, dried thyme, frozen corn, skim milk, flour, hot dogs, baby carrots, crackers, chocolate pudding mix, peanut butter, frozen whipped topping, bananas, peanuts.

Wednesday: Budget

You won't mind saving money when the result is as delicious as this SUMMER FRITTATA. Serve the egg-vegetable combo with HASH BROWNS (from frozen) and deli COLESLAW. Add toasted ENGLISH MUFFINS. Serve leftover CAKE for dessert.

Shopping List

olive oil, onion, zucchini, diced ham, eggs, cilantro, coarse salt, pepper, Gruyere cheese, frozen hash browns, deli coleslaw, English muffins.

SUMMER FRITTATA

Servings: makes 6 servings

Prep time: less than 15 minutes

Cook time: about 10 minutes

  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 1 medium zucchini, cut in half lengthwise, then into 1/4-inch slices
  • 1 cup diced ham (about 6 ounces)
  • 4 whole eggs
  • 4 egg whites
  • 2 tablespoons chopped fresh cilantro (or 2 teaspoons dried)
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1/2 cup shredded Gruyere cheese (2 ounces)

Heat broiler. Meanwhile, heat oil in a large ovenproof nonstick skillet (see NOTE) on medium. Cook onion and zucchini 2 minutes. Reduce heat to medium-low. Add ham; cook 2 minutes. In a medium bowl, whisk whole eggs, egg whites, cilantro, salt and pepper to blend well. Pour mixture over vegetables and ham in skillet. Cook, without stirring, 5 minutes or until eggs are set on bottom. Sprinkle with cheese. Broil in oven until eggs are set and cheese is lightly browned.

NOTE: Wrap the skillet handle in foil if your skillet is not ovenproof.

Per serving: 176 calories, 17 grams protein, 10 grams fat (53% calories from fat), 3.7 grams saturated fat, 3 grams carbohydrate, 150 milligrams cholesterol, 611 milligrams sodium, 1 gram fiber.

Thursday: Meatless

TORTELLINI WITH MUSHROOMS AND PESTO couldn't be easier for a no-meat dinner: Combine frozen cheese tortellini (thawed), frozen Italian-style vegetables and sliced fresh mushrooms in a large non-stick skillet with a little water or vegetable broth. Cover and simmer until hot; stir in pesto.

Serve with MIXED GREENS and GARLIC BREAD. Halve some KIWIS and eat them with a spoon for dessert.

Shopping List

frozen cheese tortellini, frozen Italian-style vegetables, sliced fresh mushrooms, vegetable broth (if desired), pesto, mixed greens, garlic bread, kiwis.

Friday: Express

Have a hurry-up dinner and serve TUNA WRAPS. Combine 1 cup deli tuna salad with 7 cups shredded lettuce (about 1/2 medium head lettuce). Divide mixture and spoon down center of four 8- to 9-inch corn tortillas. Sprinkle 2 tablespoons shredded 50% reduced-fat cheddar cheese on the sides of the tuna mixture. Heat a large non-stick skillet on medium. Cook each tortilla about 2 minutes or until underside is golden brown and cheese melts. Fold in on three sides, wrap in waxed paper and a napkin and serve.

Add BAKED POTATO CHIPS and BROCCOLI SALAD from the deli. Look for FROZEN FUDGE BARS for dessert.

Shopping List

deli tuna salad, lettuce, corn tortillas, 50% reduced-fat cheddar cheese, baked potato chips, deli broccoli salad, frozen fudge bars.

Saturday: Easy Entertaining

Treat your guests to BROILED LAMB CHOPS WITH ROSEMARY: Brush chops with a mixture of olive oil, minced garlic and chopped fresh rosemary before broiling.

Serve with NEW POTATO GRATIN: Heat oven to 375 degrees. Coat a shallow 1 1/2-quart baking dish with cooking spray. Slice 1 1/2 pounds new potatoes 1/4 inch thick. Layer half the potatoes in dish. Combine 2 tablespoons chopped cilantro, 1 teaspoon ground mustard, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper. Sprinkle half the mixture over potatoes. Layer remaining potatoes on top. Sprinkle remaining spice mixture over all. Top with 3/4 cup freshly grated Parmesan cheese. Slowly pour half-and-half over potatoes. Bake 45 to 50 minutes or until potatoes are soft and top is browned.

Make a quick CUCUMBER, GRAPE TOMATO AND FETA CHEESE SALAD: Seed and slice the cucumbers, halve the tomatoes and toss with crumbled Greek feta cheese and a little vinaigrette.

Add a BAGUETTE. For dessert, PEACH SORBET and BUTTER COOKIES are easy.

Shopping List

lamb chops, olive oil, garlic, fresh rosemary, cooking spray, new potatoes, cilantro, ground mustard, coarse salt, pepper, Parmesan cheese, half-and-half, cucumbers, grape tomatoes, crumbled Greek feta cheese, vinaigrette, baguette, peach sorbet, butter cookies.

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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.

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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health

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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