health

7 Day Menu Planner for August 24, 2025

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

Sunday: Family

Enjoy ASIAN BARBECUE CHICKEN for family day. Serve it with JASMINE RICE and steamed SUGAR SNAP PEAS. Add a BIBB LETTUCE SALAD and a BAGUETTE. Top VANILLA ICE CREAM with this PEACH SAUCE for dessert: Cook 2 peeled and sliced fresh peaches and 1/4 cup orange juice until soft. Mash until chunky; sweeten with sugar to taste. Chill until ready to serve. Spoon over ice cream.

Plan

Prepare enough chicken and save some ice cream for Monday.

Shopping List

hoisin sauce, honey, less-sodium soy sauce, orange juice, garlic, green onions, fresh ginger, cayenne pepper, bone-in skinless chicken thighs, jasmine rice, sugar snap peas, bibb lettuce, baguette, vanilla ice cream, fresh peaches, orange juice, sugar.

ASIAN BARBECUE CHICKEN

Servings: makes 8 servings

Prep time: less than 15 minutes; marinating time: 1 to 2 hours

Cook time: less than 30 minutes

  • 1/4 cup hoisin sauce
  • 1/4 cup honey
  • 1/4 cup less-sodium soy sauce
  • 2 tablespoons orange juice
  • 4 cloves garlic, minced
  • 2 tablespoons chopped green onions, plus more for garnish
  • 1 teaspoon grated fresh ginger
  • 1/8 teaspoon cayenne pepper
  • 3 pounds bone-in skinless chicken thighs (about 8)

In a medium bowl, mix together hoisin sauce, honey, soy sauce, orange juice, garlic, green onions, ginger and cayenne pepper. Pour into resealable plastic bag, add chicken, turn to coat, and marinate 1 to 2 hours in refrigerator. Remove chicken. Boil marinade in a small pan for 2 minutes. Arrange thighs on rack of broiler pan coated with cooking spray. Place rack on foil-lined broiler pan; place pan on oven rack in medium position. Broil about 15 minutes; turn and broil about 10 minutes more, basting occasionally with marinade until thighs are done, taking care not to burn. Garnish with onions and serve.

Per serving: 185 calories, 24 grams protein, 8 grams fat (40% calories from fat), 2.3 grams saturated fat, 3 grams carbohydrate, 130 milligrams cholesterol, 343 milligrams sodium, no fiber.

Monday: Kids

You can celebrate Labor Day with the kids by skipping the labor part and serving the leftover CHICKEN along with your own BAKED BEANS and COLESLAW on the festive occasion. Serve with SLICED TOMATOES, DEVILED EGGS and WHOLE-GRAIN ROLLS. Scoop the leftover ICE CREAM over BROWNIES when it's time for dessert.

Plan

Save enough brownies for Thursday.

Shopping List

baked beans, coleslaw, tomatoes, deviled eggs, whole-grain rolls, brownies.

Tuesday: Budget

We never seem to get tired of budget-stretching meatloaf, especially if it's as tasty as this ITALIAN MEATLOAF WITH FRESH BASIL AND PROVOLONE. Meatloaf is best with your MASHED POTATOES. Add a SPINACH SALAD WITH RED ONION RINGS and CRUSTY ROLLS. Fresh PLUMS are great for dessert.

Plan

Save enough meatloaf and potatoes for Wednesday.

Shopping List

sun-dried tomatoes (packed without oil), ketchup, seasoned breadcrumbs, red onions, fresh basil, Provolone cheese, eggs, garlic, 95% lean ground beef, cooking spray, potatoes to mash, fresh spinach, crusty rolls, fresh plums.

ITALIAN MEATLOAF WITH FRESH BASIL AND PROVOLONE

Servings: makes 12 slices

Prep time: 20 minutes

Cook time: 1 hour; standing time: 10 minutes

  • 1 cup boiling water
  • 1/2 cup sun-dried tomatoes, packed without oil
  • 1/2 cup ketchup, plus 1/3 cup for topping
  • 1 cup seasoned breadcrumbs
  • 3/4 cup finely chopped red onion
  • 3/4 cup chopped fresh basil
  • 1/2 cup shredded Provolone cheese
  • 2 egg whites
  • 2 cloves garlic, minced
  • 1 pound 95% lean ground beef

Combine water and tomatoes in a bowl; let stand for 30 minutes or until soft. Drain tomatoes; finely chop. Heat oven to 350 degrees. Combine 1/2 cup ketchup, breadcrumbs, onion, basil, cheese, egg whites, garlic and beef in a large bowl. Add tomatoes to mixture. Shape meat into a 9-by-5-inch loaf and place on a broiler pan rack coated with cooking spray. (Line broiler pan with foil for easy cleanup.) Spread 1/3 cup ketchup over top of loaf. Bake 1 hour or until internal temperature reaches 160 degrees. Tent with foil; let stand 10 minutes before slicing.

Per slice: 139 calories, 12 grams protein, 4 grams fat (25% calories from fat), 1.7 grams saturated fat, 15 grams carbohydrate, 24 milligrams cholesterol, 386 milligrams sodium, 1 gram fiber.

Wednesday: Heat and Eat

Dinner will be a breeze tonight because you're making BROILED OPEN-FACE MEATLOAF SANDWICHES on ITALIAN BREAD: Pile leftover meatloaf and mashed potatoes onto bread. Top with marinara sauce and sprinkle with Parmesan cheese. Broil until bubbly. Add a LETTUCE WEDGE. For dessert, what could be better than a NECTARINE?

Shopping List

Italian bread, marinara sauce, Parmesan cheese, lettuce, nectarines.

Thursday: Meatless

Use your microwave and some of the bountiful summer bell peppers for CHICKPEA AND COUSCOUS STUFFED PEPPERS. Add steamed fresh GREEN BEANS, a MIXED GREEN SALAD and SOURDOUGH BREAD. Serve the leftover BROWNIES with some FRESH APRICOTS for dessert.

Shopping List

red bell peppers, olive oil, garlic, cumin, turmeric, cinnamon, canned reduced-sodium chickpeas, unsalted vegetable broth, couscous, crumbled reduced-fat feta cheese, fresh mint, spicy mango chutney, fresh green beans, mixed greens, sourdough bread, fresh apricots.

CHICKPEA AND COUSCOUS STUFFED PEPPERS

Servings: makes 8 pepper halves

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 4 large red bell peppers
  • 4 teaspoons olive oil
  • 4 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • 1/2 teaspoon cinnamon
  • 2 2/3 cups canned reduced-sodium chickpeas, rinsed and drained
  • 1 1/2 cups unsalted vegetable broth
  • 2/3 cup couscous
  • 1 cup crumbled reduced-fat feta cheese, divided
  • 1/4 cup chopped fresh mint, divided
  • 1/4 cup spicy mango chutney

Cut peppers in half lengthwise; remove seeds and membranes. Arrange in a 9-by-13-inch baking dish. Cover with plastic wrap. Microwave on high (100% power) 8 minutes; drain. Return peppers to dish; set aside. Meanwhile, heat oil in a large pan on medium. Add garlic; cook 2 minutes. Add cumin, turmeric and cinnamon; cook 30 seconds. Stir in chickpeas and broth; bring to a boil. Stir in couscous; remove from heat. Cover and let stand 5 minutes or until liquid is absorbed. Stir in 1/3 cup cheese and 2 tablespoons mint. Divide mixture evenly among pepper halves in dish. Top peppers with remaining cheese, mint and chutney. If desired, broil in oven for 2 minutes or until browned.

Per serving: 226 calories, 10 grams protein, 6 grams fat (23% calories from fat), 1.8 grams saturated fat, 34 grams carbohydrate, 7 milligrams cholesterol, 417 milligrams sodium, 6 grams fiber.

Friday: Express

Make it fast with FETTUCCINE WITH BROCCOLI-CLAM SAUCE: Cook 1 pound fettuccine according to package directions. Add 3 cups fresh broccoli florets to boiling pasta water 5 minutes before fettuccine is done. Drain; toss with 1 (15-ounce) can heated clam sauce. Add packaged MIXED GREENS and GARLIC BREAD. FRESH CHERRIES are dessert.

Tip

Make it fast with FETTUCCINE WITH BROCCOLI-CLAM SAUCE: Cook 1 pound fettuccine according to package directions. Add 3 cups fresh broccoli florets to boiling pasta water 5 minutes before fettuccine is done. Drain; toss with 1 (15-ounce) can heated clam sauce. Add packaged MIXED GREENS and GARLIC BREAD. FRESH CHERRIES are dessert.

Shopping List

fettuccine, fresh broccoli, canned clam sauce, mixed greens, garlic bread, fresh cherries.

Saturday: Easy Entertaining

Take it easy and serve your guests GRILLED STRIP STEAKS tonight: Combine 2 tablespoons chopped fresh thyme, 1 tablespoon chopped fresh oregano, 2 teaspoons lemon zest, 3 cloves chopped garlic and 1/4 teaspoon pepper. Reserve 2 teaspoons mixture for garnish. Press seasoning evenly on 2 (10-ounce) (1-inch-thick) boneless beef strip steaks. Grill 11 to 15 minutes, turning occasionally, for medium-rare to medium doneness. Let stand 5 minutes. Carve into slices; sprinkle with remaining seasoning.

Serve with ROASTED POTATOES, a ROMAINE SALAD and CRUSTY ROLLS alongside. CARROT CAKE is a good dessert.

Tip

Take it easy and serve your guests GRILLED STRIP STEAKS tonight: Combine 2 tablespoons chopped fresh thyme, 1 tablespoon chopped fresh oregano, 2 teaspoons lemon zest, 3 cloves chopped garlic and 1/4 teaspoon pepper. Reserve 2 teaspoons mixture for garnish. Press seasoning evenly on 2 (10-ounce) (1-inch-thick) boneless beef strip steaks. Grill 11 to 15 minutes, turning occasionally, for medium-rare to medium doneness. Let stand 5 minutes. Carve into slices; sprinkle with remaining seasoning.

Serve with ROASTED POTATOES, a ROMAINE SALAD and CRUSTY ROLLS alongside. CARROT CAKE is a good dessert.

Shopping List

fresh thyme, fresh oregano, lemon, garlic, pepper, boneless beef strip steaks, potatoes to roast, romaine, crusty rolls, carrot cake, red onions (if desired).

health

7 Day Menu Planner for August 17, 2025

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

Sunday: Family

The family will welcome SPICED PORK CHOPS WITH FRUITED RICE: In a small bowl, combine 3/4 teaspoon cumin, 3/4 teaspoon coriander, 1/8 teaspoon cinnamon and 1/8 teaspoon cayenne pepper; rub mixture onto both sides of 4 well-trimmed boneless pork chops (3/4 inch thick, about 5 ounces each). Heat 2 teaspoons canola oil in a large nonstick skillet on medium-high; cook chops 5 to 7 minutes, turning once. Meanwhile, prepare 1 cup long-grain rice according to directions, adding 1/4 cup raisins and 1/4 cup chopped dried apricots to cooking water. Serve chops on top of rice.

Serve the savory combo with frozen petite GREEN PEAS and a ROMAINE SALAD. Add WHOLE-GRAIN ROLLS. For dessert, make BUTTERSCOTCH PARFAITS: Layer instant vanilla and butterscotch puddings (made with 1% milk) in tall dessert glasses. Top with whipped cream.

Plan

Make enough parfaits for Monday. If time permits, prepare Monday's pasta sauce today.

Shopping List

cumin, coriander, cinnamon, cayenne pepper, boneless pork chops, canola oil, long-grain rice, raisins, dried apricots, frozen petite green peas, romaine, whole-grain rolls, instant vanilla and butterscotch pudding mixes, 1% milk, whipped cream.

Monday: Budget

With so much flavor in FARFALLE WITH PEPPERS, ARTICHOKES AND CAPERS IN WHITE WINE SAUCE, you'll forget the low cost. Serve with an iceberg LETTUCE WEDGE and GARLIC BREAD. Leftover PARFAITS are a good dessert.

Shopping List

farfalle (bow tie) pasta, extra-virgin olive oil, garlic, onion, red bell peppers, coarse salt, black pepper, canned water-packed artichoke hearts, capers, dried oregano, dry white wine, flat-leaf parsley, iceberg lettuce, garlic bread.

FARFALLE WITH PEPPERS, ARTICHOKES AND CAPERS IN WHITE WINE SAUCE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 40 minutes, plus pasta

  • 1 pound farfalle (bow tie) pasta
  • 2 tablespoons extra-virgin olive oil
  • 6 large cloves garlic, coarsely chopped
  • 1 medium onion, finely chopped
  • 3 large red bell peppers, cut into 1/2-inch strips
  • 1/2 teaspoon coarse salt
  • Freshly ground black pepper to taste
  • 1 (14-ounce) can water-packed artichoke hearts, drained and sliced
  • 3 tablespoons capers
  • 1 teaspoon dried oregano
  • 1 cup dry white wine
  • 1 cup boiling water
  • 1/2 cup finely chopped flat-leaf parsley

Cook pasta according to package directions; drain. Place in a large serving bowl. Heat oil in a large nonstick skillet on medium. Add garlic, onion and peppers. Sprinkle with salt and pepper. Cover and cook 20 minutes or until crisp-tender, stirring occasionally. Stir in artichoke hearts, capers, oregano, wine, water and parsley. Cover and cook 20 minutes or until the peppers are soft, stirring occasionally. Pour sauce over pasta. Toss to mix.

Per serving: 292 calories, 9 grams protein, 5 grams fat (14% calories from fat), 0.6 gram saturated fat, 51 grams carbohydrate, no cholesterol, 315 milligrams sodium, 4 grams fiber.

Tuesday: Meatless

You won't care about meat when you have ROASTED VEGETABLE COUSCOUS for dinner. Use some of your garden CUCUMBERS (sliced in vinegar) on the side, along with CRUSTY ROLLS. For dessert, juicy CANTALOUPE WEDGES are perfect.

Plan

Save enough vegetable couscous for Wednesday.

Shopping List

sweet potato, red onion, zucchini, olive oil, coarse salt, black pepper, unsalted vegetable broth, couscous, green onions, kalamata olives, canned reduced-sodium chickpeas, cashews, fresh parsley, orange juice, cinnamon, cayenne pepper, cucumbers, vinegar, crusty rolls, cantaloupe.

ROASTED VEGETABLE COUSCOUS

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 30 minutes, plus couscous

  • 1 medium sweet potato, peeled and diced
  • 1 medium red onion, coarsely chopped
  • 2 medium zucchini, halved lengthwise and sliced
  • 1 tablespoon olive oil
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon coarsely ground pepper
  • 2 1/2 cups unsalted vegetable broth
  • 1 (12-ounce) package couscous
  • 1/2 cup sliced green onions
  • 1 cup pitted kalamata olives, halved
  • 1 (15-ounce) can reduced-sodium chickpeas, rinsed
  • 1/4 cup cashews, toasted and coarsely chopped
  • 1/4 cup chopped fresh parsley
  • 1/4 cup fresh orange juice
  • 1/4 teaspoon cinnamon
  • Cayenne pepper to taste

Heat oven to 450 degrees. In a large bowl, toss sweet potato, onion and zucchini with oil, salt and pepper. Spread on a baking sheet and roast 30 minutes or until lightly browned and tender. Meanwhile, heat broth to a boil. Stir in couscous and green onions; cover and cook 1 more minute. Remove from heat and set aside for 5 minutes; uncover and fluff with a fork. Mix in olives, chickpeas, cashews, parsley, orange juice and cinnamon. Season with a dash of cayenne pepper. Top couscous with roasted vegetables and toss together just before serving.

Per serving: 335 calories, 10 grams protein, 10 grams fat (25% calories from fat), 0.7 gram saturated fat, 53 grams carbohydrate, no cholesterol, 560 milligrams sodium, 6 grams fiber.

Wednesday: Heat and Eat

Make STUFFED PITAS with the heated leftover couscous stuffed into whole-grain pita bread. If you'd like, stir drained canned no-salt-added chicken breast (or other cooked chicken) into the couscous before heating. Add deli COLESLAW on the side. Slice WATERMELON for dessert.

Shopping List

whole-grain pita bread, canned no-salt-added chicken breast if desired, deli coleslaw, watermelon.

Thursday: Express

For a quick meal, spoon deli CHICKEN SALAD onto a platter covered with a packaged GREEN SALAD; top with roasted slivered almonds. Add CRUSTY ROLLS. For dessert, FRESH CHERRIES couldn't be better.

Shopping List

deli chicken salad, packaged green salad, slivered almonds, crusty rolls, fresh cherries.

Friday: Kids

No need to make the kids stand on their heads for UPSIDE-DOWN PIZZA: Heat oven to 400 degrees. In a large nonstick skillet, cook 1 pound lean ground beef for 5 minutes or until no longer pink; drain well. Stir in 1 (15-ounce) can Italian-style tomato sauce; heat through. Transfer mixture to a shallow 2-quart baking dish. Sprinkle with 1 cup shredded reduced-fat mozzarella cheese. Flatten the biscuits from a 10-ounce (10-count) package refrigerated reduced-fat or regular biscuits and place on top of cheese. Bake 15 minutes or until biscuits are golden.

Serve with CELERY STICKS. For dessert, enjoy some STRAWBERRY ICE CREAM.

Shopping List

lean ground beef, canned Italian-style tomato sauce, shredded reduced-fat mozzarella cheese, refrigerated reduced-fat or regular biscuits, celery, strawberry ice cream.

Saturday: Easy Entertaining

Invite friends, fire up the grill and prepare your GRILLED TUNA STEAKS and GRILLED ZUCCHINI (thick slices, cut on the diagonal). Brush tuna and zucchini with balsamic vinaigrette before grilling. Serve with this delicious CAPRESE PASTA SALAD and SOURDOUGH BREAD. Make or buy a BLUEBERRY PIE for dessert.

Shopping List

tuna steaks, zucchini, balsamic vinaigrette, farfalle (bow tie) pasta, bocconcini (or other mozzarella cheese), cherry or grape tomatoes, prepared pesto, sourdough bread, blueberry pie.

CAPRESE PASTA SALAD

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: about 10 minutes

  • 8 ounces farfalle (bow tie) pasta
  • 1 (7-ounce) container bocconcini (or other mozzarella cheese), drained and halved
  • 1 pint cherry or grape tomatoes, halved
  • 6 tablespoons prepared pesto

Cook pasta according to directions; drain and run under cold water to cool. In serving bowl, combine cooled pasta, bocconcini, tomatoes and pesto, tossing until evenly coated. Serve at room temperature or chilled. Recipe by Gwynn Galvin.

Per serving: 258 calories, 11 grams protein, 14 grams fat (47% calories from fat), 5.1 grams saturated fat, 24 grams carbohydrate, 23 milligrams cholesterol, 122 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for August 10, 2025

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

Sunday: Family

Prepare MARINATED FLANK STEAK, marinating 1 to 1 1/2 pounds flank steak 6 hours to overnight using 1/4 cup balsamic vinegar, 2 tablespoons olive oil, 1 tablespoon chopped fresh basil leaves, 1 1/2 teaspoons Dijon-style mustard, 1 teaspoon minced garlic and 1/2 teaspoon sugar. Discard marinade and grill the steak 17 to 21 minutes over medium heat. Let stand 5 minutes. To serve, thinly slice across the grain.

On the side, serve SPICY CORN BAKE. Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a large bowl, combine 1 (16-ounce) can each cream-style corn and rinsed and drained no-salt-added corn kernels, 1 (4-ounce) can chopped green chilies, 1 (8 1/2-ounce) package corn muffin mix (such as Jiffy), 8 ounces reduced-fat sour cream and 1 lightly beaten egg; mix well. Spoon into baking dish; bake 30 minutes. Serve with steamed FRESH ZUCCHINI. Add MIXED GREENS. STRAWBERRY ICE CREAM is dessert.

Plan

Save enough steak and corn bake for Monday. Save enough ice cream for Wednesday.

Shopping List

flank steak, balsamic vinegar, olive oil, fresh basil leaves, Dijon-style mustard, garlic, sugar, cooking spray, canned cream-style corn, canned no-salt-added corn kernels, canned chopped green chilies, corn muffin mix (such as Jiffy), reduced-fat sour cream, egg, fresh zucchini, mixed greens, strawberry ice cream.

Monday: Heat and Eat

Use the leftover beef in MEDITERRANEAN WRAPS. Put beef slices, drained (diced) roasted red peppers (12-ounce jar) and 1/2 cup crumbled Greek feta cheese in a bowl; stir to mix. Spread 1 side of 4 large whole-grain tortillas with 2 tablespoons refrigerated ranch dip. Top each tortilla with fresh baby spinach 1 inch from the edge, followed by the beef mixture. Starting at the edge nearest you, roll tightly. Cut in half diagonally and serve. Heat the leftover CORN BAKE and add CUCUMBER STICKS. Enjoy fresh CHERRIES for dessert.

Shopping List

jar roasted red peppers, crumbled Greek feta cheese, large whole-grain tortillas, refrigerated ranch dip, fresh baby spinach, cucumbers, fresh cherries.

Tuesday: Meatless

BAKED POTATOES WITH ITALIAN STUFFING is a light dinner. Slash tops of cooked potatoes. Stir together 1/2 cup cottage cheese, 1 cup chopped baby spinach and 1/4 cup marinara sauce. Spoon into slashed potato. Sprinkle with 1 tablespoon shredded mozzarella cheese and some dried oregano and basil. Heat in microwave 1 more minute or until heated through. Serve with a ROMAINE SALAD and WHOLE-GRAIN BREAD. For dessert, FRESH PINEAPPLE with toasted coconut is easy.

Shopping List

potatoes to bake, cottage cheese, baby spinach, marinara sauce, shredded mozzarella cheese, dried oregano and basil, romaine, whole-grain bread, fresh pineapple, coconut.

Wednesday: Budget

We never mind saving money when CHICKEN CHILI is on the menu. Serve with a crisp LETTUCE WEDGE and CRUSTY ROLLS. Top leftover ICE CREAM with chocolate syrup for dessert.

Shopping List

canola oil, ground chicken breast, garlic, canned diced tomatoes with jalapeno peppers, cumin, chili powder, canned reduced-sodium kidney and black beans, no-salt-added canned corn, reduced-fat sour cream, pepper jack cheese, baked tortilla chips, lettuce, crusty rolls, chocolate syrup.

CHICKEN CHILI

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: 15 minutes

  • 1 teaspoon canola oil
  • 1 pound ground chicken breast
  • 1 tablespoon minced garlic
  • 2 (14 1/2-ounce) cans diced tomatoes with jalapeno peppers
  • 2 teaspoons each cumin and chili powder
  • 1 (15- to 16-ounce) can each reduced-sodium rinsed kidney beans, black beans and no-salt-added corn kernels
  • Reduced-fat sour cream
  • Shredded pepper jack cheese
  • Baked tortilla chips

Heat oil in a large nonstick skillet on medium-high. Add chicken and cook 5 minutes or until no longer pink. Reduce heat to low and add garlic, tomatoes, cumin and chili powder. Cover and simmer 5 minutes, stirring occasionally. Stir in both beans and corn, cover and heat through. Serve with sour cream, cheese and chips.

Per serving: 283 calories, 27 grams protein, 4 grams fat (11% calories from fat), 0.6 gram saturated fat, 40 grams carbohydrate, 55 milligrams cholesterol, 761 milligrams sodium, 12 grams fiber.

Thursday: Kids

Calling all kids for MACARONI AND CHEESE WITH HAM. Add a deli CARROT SALAD and SOFT ROLLS. Show the children how to make instant BANANA PUDDING with 1% milk. Stir in sliced bananas.

Shopping List

elbow macaroni, butter, flour, 1% milk, coarse salt, 50% reduced-fat cheddar cheese, canned mild chopped chilies, diced ham, deli carrot salad, soft rolls, instant banana pudding mix, bananas.

MACARONI AND CHEESE WITH HAM

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus macaroni

  • 16 ounces elbow macaroni
  • 3 tablespoons butter
  • 3 tablespoons flour
  • 3 cups 1% milk, divided
  • 1/2 teaspoon coarse salt
  • 2 cups shredded 50% reduced-fat cheddar cheese
  • 1 (4-ounce) can mild chopped chilies
  • 4 ounces diced ham

Cook macaroni according to directions. Melt butter in another pan over medium heat. Whisk in flour; cook 2 minutes. Whisk in 1 cup milk. Gradually whisk in remaining milk, 1 cup at a time, until smooth. Add salt. Simmer, whisking for 2 minutes or until thickened. Remove from heat. Stir in cheese and chilies. Drain pasta; return to pot. Toss with cheese sauce and ham.

Per serving: 314 calories, 17 grams protein, 9 grams fat (26% calories from fat), 5.4 grams saturated fat, 41 grams carbohydrate, 31 milligrams cholesterol, 477 milligrams sodium, 1 gram fiber.

Friday: Express

TUNA SALAD SANDWICHES (on whole-grain bread) from the deli along with GAZPACHO is a no-fuss dinner, especially when you add a packaged MIXED GREENS SALAD. After a long week, bite into another sandwich for dessert -- this time, ICE CREAM SANDWICHES!

Shopping List

deli tuna sandwiches on whole-grain bread, gazpacho, packaged mixed greens, ice cream sandwiches.

Saturday: Easy Entertaining

Treat your guests to your GRILLED CHICKEN tonight. Serve it with ROMAN RICE-STUFFFED TOMATOES WITH ROASTED POTATOES. Add a ROMAINE SALAD and BAGUETTES. For dessert, BERRIES IN LIME SYRUP is perfect. Boil 1/3 cup sugar and 2 tablespoons water. Reduce heat to low; simmer until sugar dissolves. Remove from heat; stir in 1/4 cup fresh lime juice. Refrigerate until cold. Refrigerate 6 cups halved strawberries. Pour syrup over berries, add lime zest (green part only) and toss to coat. Garnish with thin strips of lime peel if desired.

Shopping List

chicken to grill, Arborio rice (or other short-grained rice), large ripe tomatoes, extra virgin olive oil, Pecorino Romano cheese, fresh basil or parsley, coarse salt, pepper, yellow potatoes (such as Yukon Gold), romaine, baguettes, sugar, limes, strawberries.

ROMAN RICE-STUFFED TOMATOES WITH ROASTED POTATOES

Servings: makes 6 servings

Prep time: 25 minutes

Cook time: 1 hour

  • 2/3 cup Arborio rice (or other short-grained rice)
  • 6 large ripe tomatoes
  • 2 tablespoons extra virgin olive oil, divided
  • 1/3 cup freshly grated Pecorino Romano cheese
  • 1/4 cup fresh basil or parsley
  • 1/2 teaspoon coarse salt
  • Freshly ground pepper to taste
  • 2 pounds yellow potatoes (such as Yukon Gold), peeled and cut into 1/2-inch-thick wedges

Bring 8 cups water to boil in medium saucepan; add rice and cook, uncovered, stirring occasionally, 10 minutes. Drain; place rice in bowl. Heat oven to 425 degrees. Cut the top 1/2 inch off tomatoes; reserve caps. Scoop out pulp and juice. Chop pulp and add it with the juice to the bowl with the rice. Add 1 tablespoon oil, the cheese, basil or parsley and salt and pepper. Stuff the mixture into tomatoes and set caps on top; set aside.

Toss potatoes with remaining oil. Place potatoes in rimmed baking pan large enough to hold them and the tomatoes in a single layer. Bake 15 to 20 minutes or until beginning to turn brown; toss. Place tomatoes in same pan, between potatoes. Bake 30 minutes more or until tomatoes and potatoes are tender. Serve warm or at room temperature.

Per serving: 273 calories, 7 grams protein, 6 grams fat (18% calories from fat), 1.2 grams saturated fat, 50 grams carbohydrate, 2 milligrams cholesterol, 221 milligrams sodium, 6 grams fiber.

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