health

7 Day Menu Planner for September 07, 2025

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

Sunday: Family

The family will look forward to your GRILLED CHICKEN BREASTS with ROASTED RED POTATOES alongside. Dress up the table with FRESH PARLSEY AND MINT RICE SALAD. Add CRUSTY BREAD. For dessert, slice a BOSTON CREAM PIE.

Plan

Grill 2 extra chicken breasts and save enough pie for Monday.

Shopping List

boneless skinless chicken breasts, red potatoes, rice, English cucumber, red bell pepper, fresh parsley, fresh mint, extra-virgin olive oil, cider vinegar, garlic, coarse salt, crushed red pepper, canned reduced-sodium navy or great northern beans, crumbled Greek feta cheese, black pepper, crusty bread, Boston cream pie.

FRESH PARSLEY AND MINT RICE SALAD

Servings: makes about 8 cups

Prep time: 20 minutes

Cook time: for the rice

  • 3 cups cooked and chilled rice
  • 1 1/2 cups chopped English cucumber
  • 1 large red bell pepper, chopped
  • 1 cup chopped fresh parsley
  • 1 cup chopped fresh mint
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons cider vinegar
  • 1/2 teaspoon minced garlic
  • 1/2 teaspoon coarse salt
  • Pinch crushed red pepper
  • 8 ounces canned reduced-sodium navy or great northern beans, rinsed
  • 1 (3.75-ounce) package crumbled Greek feta cheese
  • Black pepper to taste

In a large bowl, combine the rice, cucumber, bell pepper, parsley, mint, extra-virgin olive oil, vinegar, garlic, salt and crushed red pepper; mix well. Gently stir in the beans and feta until blended. Sprinkle with black pepper to taste. (For best flavor, serve within 24 hours.)

Per cup: 220 calories, 7 grams protein, 10 grams fat (41% calories from fat), 3 grams saturated fat, 26 grams carbohydrate, 12 milligrams cholesterol, 364 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Make delicious use of your leftover chicken in HAWAIIAN SOFT TACOS: Cut cooked chicken into 1/2-inch strips. Heat 2 (16-ounce) cans slightly drained chili beans. Spoon about 1/3 cup beans onto middle of 8 (7- to 8-inch) flour tortillas. Top tortillas with evenly divided sliced chicken, diced fresh pineapple (1 cup total) and chopped green onions (1/2 cup total). Fold over and serve with RICE. Leftover PIE is dessert.

Plan

Prepare enough rice for Wednesday. Save enough pineapple for Saturday.

Shopping List

canned chili beans, flour tortillas, fresh pineapple, green onions, rice.

Tuesday: Kids

This CHEESY PASTA AND BEAN BAKE is kid-friendly: Heat oven to 375 degrees. Prepare 1 pound penne pasta according to directions; drain and return to pot. Stir in 1 (14 1/2-ounce) can no-salt-added diced tomatoes, 2 (16-ounce) cans rinsed reduced-sodium kidney beans and 1 (26-ounce) jar any red pasta sauce. Transfer to a 3-quart baking dish coated with cooking spray and top with 1 cup shredded part-skim mozzarella cheese. Bake 20 minutes or until cheese is melted and golden.

Serve with RED BELL PEPPER SLICES and RANCH DRESSING for dipping. Add SOFT ROLLS. A fun way to eat a KIWI is to halve it and eat it with a spoon for dessert.

Shopping List

penne pasta, canned no-salt-added diced tomatoes, canned reduced-sodium kidney beans, jar any red pasta sauce, cooking spray, shredded part-skim mozzarella cheese, red bell peppers, ranch dressing, soft rolls, kiwis.

Wednesday: Express

You'll impress everyone with these fast and delicious GREEK-STYLE MEATBALL KEBABS: Heat oven to 350 degrees. Onto 4 to 6 metal skewers, alternately thread 1 (16- to 18-ounce) package turkey or beef meatballs and 1 red or green bell pepper (cut into 3/4-inch pieces). Bake 20 minutes.

Meanwhile, make a YOGURT SAUCE: Mix 1 cup plain fat-free yogurt, 1/4 cup diced seeded cucumber, 1 large clove minced garlic, and coarse salt and black pepper to taste.

Serve the sauce with the meatballs and leftover RICE. Add a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. Fresh NECTARINES are a refreshing dessert.

Tip

You'll impress everyone with these fast and delicious GREEK-STYLE MEATBALL KEBABS: Heat oven to 350 degrees. Onto 4 to 6 metal skewers, alternately thread 1 (16- to 18-ounce) package turkey or beef meatballs and 1 red or green bell pepper (cut into 3/4-inch pieces). Bake 20 minutes.

Meanwhile, make a YOGURT SAUCE: Mix 1 cup plain fat-free yogurt, 1/4 cup diced seeded cucumber, 1 large clove minced garlic, and coarse salt and black pepper to taste.

Serve the sauce with the meatballs and leftover RICE. Add a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. Fresh NECTARINES are a refreshing dessert.

Shopping List

frozen turkey or beef meatballs, red or green bell pepper, plain fat-free yogurt, cucumber, garlic, coarse salt, black pepper, packaged green salad, whole-grain rolls, nectarines.

Thursday: Budget

Save money and calories with broiled or grilled TURKEY-ONION BURGERS: Simply mix ground turkey with 1 packet dry onion-mushroom soup mix before cooking. Serve on whole-grain hamburger buns.

Alongside, have some RED CABBAGE SLAW: Toss shredded red cabbage with reduced-fat coleslaw dressing and caraway seeds to taste.

Add CORN ON THE COB. For dessert, RED AND GREEN GRAPES are good.

Shopping List

ground turkey, dry onion-mushroom soup mix, whole-grain hamburger buns, shredded red cabbage, reduced-fat coleslaw dressing, caraway seeds, corn on the cob, red and green grapes.

Friday: Meatless

Start your no-meat dinner with an ANTIPASTO PLATTER: Arrange marinated artichokes, drained roasted red peppers, mushrooms and whole pitted olives on a lettuce-lined platter.

That was easy, and so will be the VEGETABLE LASAGNA (from frozen) as the follow-up entree. Serve with GARLIC BREAD. For a simple dessert, DRAGON FRUIT passes the test.

Shopping List

marinated artichokes, roasted red peppers, mushrooms, olives, lettuce, frozen vegetable lasagna, garlic bread, dragon fruit.

Saturday: Easy Entertaining

Invite guests for PORK STIR-FRY. Serve the sweet-hot combo over CELLOPHANE NOODLES (or rice). Add a MIXED GREEN SALAD and CRUSTY BREAD. For dessert, PINEAPPLE BRULEE will impress any guest.

Tip

Invite guests for PORK STIR-FRY. Serve the sweet-hot combo over CELLOPHANE NOODLES (or rice). Add a MIXED GREEN SALAD and CRUSTY BREAD. For dessert, PINEAPPLE BRULEE will impress any guest.

Shopping List

boneless pork loin, chile powder, crushed red pepper, cumin, cornstarch, lower-sodium soy sauce, canola oil, fresh carrots, bok choy, red bell pepper, walnut pieces, cellophane noodles (or rice), mixed greens, crusty bread, fresh pineapple, light brown sugar, fruit sorbet, fresh mint.

PORK STIR FRY

Servings: makes 4 servings

Prep time: about 15 minutes

Cook time: less than 10 minutes

  • 12 ounces boneless pork loin, sliced into 1/8-by-2-inch strips
  • 1 teaspoon chile powder
  • 1/2 teaspoon crushed red pepper
  • 1/4 teaspoon cumin
  • 1 tablespoon cornstarch
  • 1/3 cup water
  • 2 teaspoons lower-sodium soy sauce
  • 1 tablespoon canola oil
  • 1 cup thinly sliced fresh carrots
  • 3 cups coarsely chopped bok choy
  • 1 small red bell pepper, cut into 1/2-inch strips
  • 1/4 cup walnut pieces

In a resealable plastic bag, combine pork, chile powder, crushed red pepper and cumin; shake to distribute spices. Mix together cornstarch, water and soy sauce; set aside. Heat oil in a large nonstick skillet on medium-high. Add pork strips and carrots; stir-fry 4 minutes. Add bok choy and red bell pepper to skillet; stir-fry 4 more minutes or until vegetables are softened. Add soy sauce mixture and walnuts; stir-fry 1 minute or until sauce is thickened and bubbly. Serve immediately.

Per serving: 206 calories, 16 grams protein, 12 grams fat (53% calories from fat), 1.9 grams saturated fat, 9 grams carbohydrate, 43 milligrams cholesterol, 182 milligrams sodium, 3 grams fiber.

PINEAPPLE BRULEE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 5 minutes

  • 4 rings peeled fresh pineapple (1 inch thick)
  • 4 tablespoons packed light brown sugar
  • 4 scoops fruit sorbet
  • Fresh mint sprigs for garnish

Heat broiler. Line broiler rack with foil. Place pineapple on foil; sprinkle each slice with 1 tablespoon brown sugar. Broil 4 inches from heat for 2 to 3 minutes until sugar melts and bubbles. Place on serving plates; top with sorbet. Spoon juices from foil onto plates around pineapple. Garnish with mint if desired.

Per serving: 147 calories, 1 gram protein, no fat (no calories from fat), no saturated fat, 38 grams carbohydrate, no cholesterol, 9 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for August 31, 2025

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

Sunday: Family

Enjoy family day with SWEET SESAME-GLAZED BEEF KEBABS on the menu. Serve the juicy kebabs with BROWN RICE. Add steamed fresh YELLOW SQUASH, a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS to the feast. For dessert, top ANGEL FOOD CAKE with FRESH RASPBERRIES and light whipped cream.

Plan

Prepare 2 extra kebabs (beef only) and save enough raspberries for Monday.

Shopping List

minced garlic, sesame seeds, lime, honey, soy sauce, coarse salt, black pepper, boneless beef top sirloin, red bell pepper, zucchini, canned pineapple chunks, quick-cooking brown rice, fresh yellow squash, mixed greens, whole-grain rolls, angel food cake, fresh raspberries, light whipped cream.

SWEET SESAME-GLAZED BEEF KEBABS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 11 to 16 minutes

  • For marinade:
  • 3 teaspoons minced garlic
  • 2 tablespoons sesame seeds
  • 2 tablespoons fresh lime juice
  • 2 tablespoons honey
  • 2 tablespoons soy sauce
  • Coarse salt and pepper to taste
  • Kebabs:
  • 1 pound boneless beef top sirloin (1 inch thick), cut into 1 1/4-inch pieces
  • 1 medium red bell pepper, cut into 1-inch pieces
  • 1 medium zucchini, cut lengthwise in half then crosswise into 1-inch pieces
  • 16 canned pineapple chunks, drained

Combine marinade ingredients in a small bowl. Remove and reserve 1/4 cup in a microwave-safe measuring cup. Place beef and remaining marinade in resealable plastic bag; seal and turn to coat. Marinate in refrigerator 30 minutes to 2 hours. Soak 8 (10-inch) bamboo skewers in water 10 minutes; drain. Remove steak from marinade; discard marinade. Alternately thread beef, bell pepper, zucchini and pineapple evenly onto skewers. Place the kebabs on a grill over medium, ash-covered coals. Grill, covered, turning once, 11 to 15 minutes (or 13 to 16 minutes on medium preheated gas grill) for medium-rare to medium doneness. Season with salt and pepper to taste. Microwave the reserved marinade on high 30 to 60 seconds or until hot and just beginning to bubble; stir after heating. Drizzle kebabs with the heated marinade before serving.

Per serving: 320 calories, 25 grams protein, 6 grams fat (18% calories from fat), 1.8 grams saturated fat, 41 grams carbohydrate, 56 milligrams cholesterol, 252 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Use Sunday's leftover beef for SOUTHWESTERN BEEF HASH: In a large nonstick skillet, cook 3 cups frozen O'Brien potatoes for 5 minutes on medium-high. Stir in 1 cup salsa and the leftover kebabs (cut into smaller cubes). Continue cooking 8 to 10 minutes or until potatoes are lightly browned; stir occasionally. Garnish with sliced green onions and sliced black olives.

Serve with a crisp LETTUCE WEDGE and CORNBREAD (from mix). Spoon leftover RASPBERRIES over VANILLA ICE CREAM for dessert.

Plan

Save enough cornbread for Tuesday; save enough ice cream for Saturday.

Shopping List

frozen O'Brien potatoes, salsa, green onions, sliced black olives, lettuce, cornbread mix, vanilla ice cream.

Tuesday: Budget

Beans are a money-saver and tasty, too, as FIESTA BLACK BEAN "PAELLA" proves. Cook 1 (8- to 10-ounce) package yellow rice mix according to directions. To the cooked rice, add 1 (15-ounce) can rinsed reduced-sodium black beans and 1 cup frozen petite green peas (thawed). Let stand, covered, 5 minutes. Meanwhile, cook 6 to 8 ounces smoked turkey sausage (cut into 1/4-inch slices) until lightly browned. Stir 2 medium chopped plum tomatoes in with the sausage. Add to rice mixture; toss lightly and serve.

Add a GREEN SALAD and warm the leftover CORNBREAD. For dessert, enjoy FRESH PINEAPPLE.

Shopping List

packaged yellow rice, canned reduced-sodium black beans, frozen petite green peas, smoked turkey sausage, plum tomatoes, salad greens, fresh pineapple.

Wednesday: Express

Before summer escapes, serve an all-time favorite: BACON, LETTUCE AND TOMATO SANDWICHES on whole-grain toast. Use those abundant garden tomatoes and spread a little low-fat mayonnaise on the toast. Add deli POTATO SALAD and DILL PICKLES to the plate. FRESH SLICED PEACHES are about the best dessert ever.

Shopping List

bacon, lettuce, tomatoes, whole-grain bread, low-fat mayonnaise, deli potato salad, dill pickles, fresh peaches.

Thursday: Meatless

Stay cool tonight with TEX-MEX SPUDS: Microwave 4 (6- to 8-ounce) baking potatoes 8 to 12 minutes (or about 6 minutes per pound). Slash the tops and top with guacamole, salsa and reduced-fat sour cream.

Serve with a bowl of canned CORN CHOWDER and add BAKED TORTILLA CHIPS. For dessert, enjoy sliced CANTALOUPE.

Plan

Bake extra potatoes for Friday.

Shopping List

baking potatoes, guacamole, salsa, reduced-fat sour cream, canned corn chowder, baked tortilla chips, cantaloupe.

Friday: Kids

Treat the kids to ooey-gooey CHICKEN CHEDDAR GRILL: Heat oven to 350 degrees. Slice a loaf of French bread in half lengthwise. Layer with shredded 50% reduced-fat cheddar cheese, sliced deli chicken (or turkey), drained mild salsa and more cheese. Place on a foil-lined cookie sheet and bake 8 to 10 minutes or until cheese is melted; slice.

Serve with OVEN POTATO WEDGES: Cut leftover potatoes into wedges, coat with cooking spray and bake at 425 degrees until warmed through. Add deli CARROT SALAD. Slice WATERMELON for dessert.

Shopping List

French bread, shredded 50% reduced-fat cheddar cheese, sliced deli chicken or turkey, mild salsa, cooking spray, deli carrot salad, watermelon.

Saturday: Easy Entertaining

Surprise your guests with LEMONY SHRIMP RISOTTO. Serve the easy dish with a BOSTON LETTUCE SALAD and ITALIAN BREAD. For dessert, CHILI-CHOCOLATE BROWNIES with leftover VANILLA ICE CREAM will be another nice surprise. Garnish with fresh RASPBERRIES if desired.

Shopping List

lemons, unsalted chicken broth, dry white wine, butter, olive oil, shallot, arborio rice, frozen petite green peas, shelled and deveined medium shrimp, coarse salt, pepper, Parmesan cheese, Boston lettuce, Italian bread, chocolate fudge brownie mix, ancho chile powder, chipotle chile powder, cinnamon, pure vanilla extract, chocolate chips or chunks, cooking spray, fresh raspberries (if desired).

LEMONY SHRIMP RISOTTO

Servings: makes about 8 cups

Prep time: 20 minutes

Cook time: about 25 minutes

  • Juice of 1 large lemon
  • 4 1/2 cups unsalted chicken broth
  • 1/2 cup dry white wine
  • 2 teaspoons butter
  • 2 teaspoons olive oil
  • 1 medium shallot, minced
  • 2 cups arborio rice
  • 2 teaspoons lemon zest (yellow part only)
  • 1 cup frozen petite green peas (thawed)
  • 1 pound shelled and deveined medium shrimp (with or without tails), or one 12-ounce package cooked frozen medium shrimp (thawed)
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon coarsely ground pepper
  • Freshly grated Parmesan cheese for garnish

In covered 2-quart pan, heat lemon juice, broth and wine to a boil. Meanwhile, in a 3-quart baking dish, combine butter, oil and shallot. Microwave, uncovered, for 2 minutes on high (100% power) or until shallot softens. Add rice; stir well to coat. Cook on high 1 minute. Stir hot liquid and lemon zest into rice mixture. Cover and cook on medium (50% power) 15 minutes or until most of the liquid is absorbed; stir once. Stir in peas, shrimp, salt and pepper. Cover and cook on medium 3 to 4 minutes or just until shrimp turns opaque throughout and rice is tender but still firm; stir once. Garnish with cheese and serve.

Per cup: 261 calories, 15 grams protein, 3 grams fat (9% calories from fat), 0.8 gram saturated fat, 40 grams carbohydrate, 94 milligrams cholesterol, 283 milligrams sodium, 2 grams fiber.

CHILI-CHOCOLATE BROWNIES

Servings: makes 48 brownies

Prep time: less than 10 minutes

Cook time: 28 to 30 minutes

  • 1 (19.8-ounce) package chocolate fudge brownie mix
  • 1 1/2 teaspoons ancho chile powder
  • 1/2 teaspoon chipotle chile powder
  • 1/2 teaspoon cinnamon
  • 1 teaspoon pure vanilla extract
  • 1 cup chocolate chips or chunks
  • Fresh raspberries for garnish if desired

Heat oven to 350 degrees. Prepare brownie mix according to package directions, stirring chile powders, cinnamon and vanilla extract into dry mix. Gently stir in chocolate chips. Spread batter into a 9-by-13-inch baking dish coated with cooking spray. Bake 28 to 30 minutes or until a toothpick comes out with fudgy crumbs. Cool in pan. Cut into squares; garnish with raspberries if desired.

Per serving: 90 calories, 1 gram protein, 5 grams fat (45% calories from fat), 1.3 grams saturated fat, 12 grams carbohydrate, 8 milligrams cholesterol, 42 milligrams sodium, 1 gram fiber.

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).

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