health

7 Day Menu Planner for September 28, 2025

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

Sunday: Family

Impress the family with your own recipe for LEG OF LAMB. Accompany your prize with BALSAMIC CHERRY RICE SALAD WITH TOASTED WALNUTS: In a large bowl, combine 3 cups cooked white rice (cooled), 1/2 cup toasted chopped walnuts, 1/2 cup chopped dried cherries, 1/4 cup fresh parsley and 1/4 cup minced green onions. Add 1/3 cup balsamic vinaigrette. Season with coarse salt and pepper to taste and serve.

Add a BAGUETTE. End the meal with DOUBLE BLUEBERRY PIE for dessert.

Plan

Save enough lamb and pie for Monday.

Shopping List

ingredients for your leg of lamb, white rice, chopped walnuts, dried cherries, parsley, green onions, balsamic vinaigrette, coarse salt, pepper, baguette, jar blueberry all-fruit spread, cinnamon, fresh blueberries, ready-to-eat graham cracker crust, light whipped cream.

DOUBLE BLUEBERRY PIE

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: less than 5 minutes; chilling time: 1 to 2 hours

  • 1 (10-ounce) jar blueberry all-fruit spread
  • 1/4 teaspoon cinnamon
  • 4 cups fresh blueberries
  • 1 (6-ounce) ready-to-eat graham cracker crust
  • Light whipped cream

In a large bowl, microwave fruit spread and cinnamon on high (100% power) 1 to 2 minutes or until melted. Add berries and mix well. Spoon into pie crust. Cover loosely with waxed paper and chill until set, 1 to 2 hours. Slice, garnish with light whipped cream and serve.

Per serving: 223 calories, 2 grams protein, 5 grams fat (21% calories from fat), 2.6 grams saturated fat, 43 grams carbohydrate, no cholesterol, 92 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Use the leftover lamb for LAMB AND MINT-STUFFED PITAS: Chop and heat the lamb; mix with drained canned reduced-sodium chickpeas, some chopped fresh mint and a little plain yogurt to moisten. Spoon into halved whole-wheat pitas.

On the side, seed and slice CUCUMBERS and mix with some plain yogurt. Leftover PIE is dessert.

Shopping List

canned reduced-sodium chickpeas, fresh mint, plain yogurt, whole-wheat pitas, cucumbers.

Tuesday: Express

Make it quick tonight with SAUERKRAUT AND KIELBASA SKILLET: Spread some rinsed and drained refrigerated sauerkraut in a large nonstick skillet. Sprinkle with caraway seeds. Cut low-fat kielbasa into chunks; place on sauerkraut. Add 1 cup beer or apple juice. Cover and cook 20 minutes.

Serve with RED POTATOES, a packaged GREEN SALAD and RYE BREAD. Sprinkle CHUNKY APPLESAUCE with cinnamon for dessert.

Shopping List

refrigerated sauerkraut, caraway seeds, low-fat kielbasa, beer or apple juice, red potatoes, packaged green salad, rye bread, chunky applesauce, cinnamon.

Wednesday: Budget

Save some money with SPICY MUSHROOM-AND-CHICKEN CHILI, one of the best chilis we've had in a long time: Heat 1 tablespoon canola oil in a Dutch oven on medium. Cook 1 to 2 pounds boneless skinless chicken thighs (cut into chunks) 5 minutes or until cooked through. Add 2 (14 1/2-ounce) cans fire-roasted diced tomatoes with jalapeno peppers, 1 (15-ounce) can rinsed reduced-sodium pinto beans, 1 pound fresh sliced mushrooms (white or cremini), 1 to 2 cups frozen corn, 1 cup water and 1 to 3 teaspoons chili powder. Bring to a boil; reduce heat to low and simmer, covered, 20 minutes.

Serve with deli COLESLAW and CORNBREAD (from mix). For dessert, SLICED PEACHES are easy.

Shopping List

canola oil, boneless skinless chicken thighs, canned fire-roasted diced tomatoes with jalapeno peppers, canned reduced-sodium pinto beans, fresh sliced mushrooms (white or cremini), frozen corn, chili powder, deli coleslaw, cornbread mix, peaches.

Thursday: Kids

Kids will come running for COUNTRY-STYLE CUTLETS: Heat oven to 425 degrees. Place 1 (10- to 12-ounce) package refrigerated fully cooked breaded chicken cutlets on a nonstick rimmed baking sheet; bake 10 minutes, turning after 5 minutes.

Meanwhile, mix together 1 (10 3/4-ounce) can low-sodium condensed cream of mushroom soup, 1/2 cup 1% milk, 1/2 cup drained sliced canned mushrooms and 2 tablespoons water. Bring to a boil, reduce heat and cook 7 minutes or until mixture is smooth and creamy. Place cutlets on plate; spoon sauce over top. Garnish with chopped fresh parsley if desired.

Serve with RICE and PETITE GREEN PEAS (from frozen). Add CARROT STICKS and SOFT ROLLS. Dessert is PEARS.

Plan

Prepare enough rice for Saturday.

Shopping List

refrigerated fully cooked breaded chicken cutlets, canned low-sodium condensed cream of mushroom soup, 1% milk, canned sliced mushrooms, fresh parsley if desired, rice, frozen petite green peas, carrots, soft rolls, pears.

Friday: Meatless

Take a break from meat and enjoy PORTOBELLO FAJITAS. Serve the flavor-packed wraps with canned vegetarian REFRIED BEANS. Make some instant BUTTERSCOTCH PUDDING with 1% milk for an easy dessert. Add a dollop of light whipped cream.

Shopping List

canola oil, portobello mushrooms, red bell peppers, onion, fajita seasoning, leaf lettuce, flour tortillas, reduced-fat sour cream, fresh cilantro, canned vegetarian refried beans, instant butterscotch pudding, 1% milk, light whipped cream.

PORTOBELLO FAJITAS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 2 teaspoons canola oil
  • 4 large portobello mushroom caps, sliced
  • 2 medium sliced red bell peppers
  • 1 medium sliced onion
  • 1 (1-ounce) packet fajita seasoning (see NOTE)
  • 1/3 cup water
  • 8 lettuce leaves
  • 8 (7- or 8-inch) flour tortillas
  • Reduced-fat sour cream and chopped fresh cilantro for garnish

Heat 1 teaspoon oil in each of 2 skillets on medium-high. To one skillet, add mushrooms; to the other, add peppers and onions. Cook 6 minutes, turning mushrooms and stirring pepper mixture occasionally, until firm-tender. Remove mushrooms and keep warm. Stir fajita seasoning and water into pepper mixture. Cook 1 minute until saucy. Spoon mushrooms and peppers with onion on lettuce-lined tortillas. Garnish with sour cream and cilantro. Roll and serve immediately.

NOTE: Reduce the sodium by making your own fajita seasoning mix.

Per serving: 315 calories, 11 grams protein, 5 grams fat (14% calories from fat), 0.2 gram saturated fat, 59 grams carbohydrate, no cholesterol, 1,378 milligrams sodium, 5 grams fiber.

Saturday: Easy Entertaining

We gave TILAPIA VERACRUZ a thumbs-up for its delicious flavor and colorful presentation. Serve it alongside leftover RICE and BUTTERED CARROTS. Add a GREEN SALAD and SOURDOUGH ROLLS. Enjoy CHEESECAKE topped with fresh STRAWBERRIES for dessert.

Shopping List

tilapia fillets, cooking spray, olive oil, onion, cumin, garlic, fresh cilantro, orange, pitted green olives, lime, capers, no-salt-added tomato paste, canned diced tomatoes with mild green chiles, butter, carrots, salad greens, sourdough rolls, cheesecake, fresh strawberries.

TILAPIA VERACRUZ

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 25 to 30 minutes

  • 4 (6-ounce) tilapia fillets
  • 1 tablespoon olive oil
  • 2 cups chopped onion
  • 1 teaspoon cumin
  • 1 clove garlic, minced
  • 1/4 cup water
  • 2 tablespoons chopped fresh cilantro
  • 3 tablespoons fresh orange juice
  • 2 tablespoons chopped pitted green olives
  • 1 tablespoon fresh lime juice
  • 1 tablespoon capers
  • 2 tablespoons no-salt-added tomato paste
  • 1 (10-ounce) can diced tomatoes and mild green chiles with liquid

Heat oven to 400 degrees. Fold fish to an even 1-inch thickness; secure with wooden picks if necessary. Place fish in a 9-by-13-inch baking dish coated with cooking spray; set aside. Heat oil in a large nonstick skillet on medium-high. Add onion; cook 3 minutes. Add cumin and garlic; cook 1 1/2 minutes. Add water, cilantro, orange juice, olives, lime juice, capers, tomato paste and tomatoes with green chiles. Bring to a boil; reduce heat and simmer 3 minutes or until slightly thickened. Pour tomato mixture over fish. Bake 15 to 20 minutes or until fish flakes and is opaque throughout. Remove picks if necessary and serve immediately.

Per serving: 258 calories, 36 grams protein, 7 grams fat (25% calories from fat), 1.6 gram saturated fat, 14 grams carbohydrate, 85 milligrams cholesterol, 562 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for September 21, 2025

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

Sunday: Family

Buy SMOKED TURKEY BREASTS for family day. On the side, add CORN ON THE COB along with this MOROCCAN ORANGE BEET SALAD and WHOLE-GRAIN ROLLS. For dessert, slice POUND CAKE and top it with STRAWBERRY SAUCE and light whipped cream.

Plan

Save enough turkey for Monday and Tuesday; save enough cake for Monday.

Shopping List

smoked turkey breasts, corn on the cob, jar whole pickled beets, canned reduced-sodium chickpeas, oranges, olive oil, cumin, coarse salt, pepper, baby salad greens, crumbled Greek feta cheese, pistachios, whole-grain rolls, pound cake, strawberry sauce, light whipped cream.

THE RECIPES MOROCCAN ORANGE BEET SALAD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: none

  • 1 (16-ounce) jar whole pickled beets, drained and quartered
  • 1 (15-ounce) can rinsed reduced-sodium chickpeas
  • 1 tablespoon grated orange zest
  • 1/4 cup fresh orange juice
  • 2 tablespoons olive oil
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon coarse salt
  • Freshly ground pepper to taste
  • 4 cups mixed baby salad greens
  • 1/3 cup crumbled Greek feta cheese
  • 1/4 cup pistachios, chopped

Place beets and chickpeas in a medium bowl. In a small bowl, whisk together orange zest, orange juice, olive oil, cumin, salt and pepper. Pour over beet mixture and toss gently to coat. Arrange greens on 4 individual plates. Spoon beet mixture over greens; sprinkle with cheese and pistachios.

Per serving: 298 calories, 12 grams protein, 13 grams fat (38% calories from fat), 2.3 grams saturated fat, 37 grams carbohydrate, 5 milligrams cholesterol, 751 milligrams sodium, 7 grams fiber.

Monday: Heat and Eat

Make TURKEY BLT ROLL-UPS for a quick meal. Spread a horseradish-mayonnaise blend on flour tortillas. Top with shredded lettuce, thinly sliced tomatoes, leftover turkey slices and crumbled bacon. Roll and serve with deli BROCCOLI SALAD. Top leftover CAKE with CHOCOLATE ICE CREAM for dessert.

Plan

Save enough broccoli salad for Tuesday; save enough ice cream for Thursday.

Shopping List

horseradish-mayonnaise blend, flour tortillas, lettuce, tomatoes, bacon, deli broccoli salad, chocolate ice cream.

Tuesday: Budget

Saving money tastes great with an OPEN-FACE TURKEY SANDWICH on dense white bread: Place the bread on a plate, top with warmed sliced leftover turkey and heated turkey gravy. Make or buy MASHED POTATOES and add the leftover BROCCOLI SALAD. For dessert, SLICED PEACHES are easy.

Shopping List

dense white bread, turkey gravy, mashed potatoes or potatoes to mash, peaches.

Wednesday: Express

With just a few ingredients, you can have MAC 'N' CHEESE WITH SHRIMP: Cook pasta from 2 (12-ounce) boxes creamy cheese sauce and shell pasta according to directions. Two minutes before pasta is done, add 12 ounces frozen medium shrimp (cooked, peeled and deveined). Continue to cook, stirring often, 2 minutes or until shrimp are opaque. Drain pasta and shrimp; return to pot. Stir in cheese sauce and mix well. Pour into serving dish. As you serve, top each serving with some salsa.

Add a ROMAINE SALAD and GARLIC BREAD. Fresh PINEAPPLE SPEARS are a tasty dessert.

Shopping List

creamy cheese sauce and shell pasta, frozen cooked, peeled and deveined medium shrimp, salsa, romaine lettuce, garlic bread, fresh pineapple spears.

Thursday: Kids

Here come the kids for your BEANY ENCHILADAS: Heat oven to 350 degrees. Spread flour tortillas with canned vegetarian refried beans. Sprinkle with shredded 50% reduced-fat cheddar cheese; roll. Place in baking dish coated with cooking spray. Top with canned enchilada sauce and more shredded cheese to taste. Bake 20 minutes or until heated through.

Serve with SLICED AVOCADOS ON LETTUCE. Top leftover ICE CREAM with CHOCOLATE SPRINKLES for dessert.

Shopping List

flour tortillas, canned vegetarian refried beans, shredded 50% reduced-fat cheddar cheese, cooking spray, canned enchilada sauce, avocados, lettuce, chocolate sprinkles.

Friday: Meatless

Skip meat tonight and enjoy a TOMATO-OLIVE FRITTATA. Add steamed fresh YELLOW SQUASH, a SPINACH SALAD WITH EGG WEDGES and toasted WHOLE-GRAIN ENGLISH MUFFINS. TAPIOCA PUDDING is an easy dessert.

Shopping List

eggs, flour, pepper, shredded 50% reduced-fat cheddar cheese, canned sliced black olives, green onions, tomato, Italian seasoning, cooking spray, fresh yellow squash, spinach, whole-grain English muffins, tapioca pudding.

TOMATO-OLIVE FRITTATA

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 35 to 40 minutes

  • 3 large eggs
  • 2 egg whites
  • 1 tablespoon flour
  • 1/2 teaspoon ground pepper
  • 2 cups shredded 50% reduced-fat cheddar cheese
  • 1 (3.8-ounce) can sliced black olives, drained
  • 1/2 cup thinly sliced green onions
  • 1 cup seeded and chopped tomato
  • 1 1/2 teaspoons Italian seasoning

Heat oven to 350 degrees. In a medium bowl, whisk 1 whole egg with flour until blended. Whisk in remaining eggs, egg whites and pepper. Stir in cheese, olives, green onions, tomato and Italian seasoning. Spread in a 7-by-11-inch baking dish coated with cooking spray. Bake 35 to 40 minutes or until golden and center is set.

Per serving: 254 calories, 23 grams protein, 16 grams fat (52% calories from fat), 7.6 grams saturated fat, 9 grams carbohydrate, 170 milligrams cholesterol, 626 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Our guests wanted the recipe for LEMON CAPER CHICKEN. Serve over FETTUCINE tossed in olive oil. Add a MIXED GREEN SALAD and ITALIAN BREAD. Buy FRUIT TARTS for dessert.

Shopping List

flour, coarse salt, pepper, sliced skinless chicken breast, olive oil, butter, dry white wine, unsalted chicken broth, lemon, baby spinach, capers, fresh parsley, fettucine, mixed greens, Italian bread, fruit tarts.

LEMON CAPER CHICKEN

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 20 minutes

  • 3 tablespoons flour
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon cracked pepper
  • 1 pound sliced skinless chicken breast
  • 2 tablespoons olive oil
  • 2 tablespoons butter, divided
  • 1/4 cup dry white wine
  • 1 1/2 cups unsalted chicken broth
  • 4 lemon slices
  • 1 cup baby spinach
  • 1/4 cup capers, drained and rinsed
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped fresh parsley

Combine flour, salt and cracked pepper. Lightly coat both sides of chicken pieces in flour mixture. Reserve remaining flour mixture. Heat oil and 1 tablespoon butter in large nonstick skillet on medium-high. Brown chicken on both sides; set aside. Add wine to skillet and boil 1 minute, scraping up any browned bits. Combine reserved flour mixture and chicken broth, stirring until smooth; add to skillet and bring to a boil. Reduce heat to medium-low; add lemon slices and reserved chicken to skillet. Simmer until sauce has thickened and chicken is cooked through, 3 to 4 minutes. Stir in spinach, capers, lemon juice and remaining 1 tablespoon butter; cook until spinach is just wilted and butter is melted, about 1 minute. Sprinkle with chopped parsley and serve.

Per serving: 292 calories, 27 grams protein, 16 grams fat (50% calories from fat), 5.3 grams saturated fat, 6 grams carbohydrate, 98 milligrams cholesterol, 504 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for September 14, 2025

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

Sunday: Family

Gather the family for a traditional meal, AUTUMN POT ROAST WITH ROOT VEGETABLES. Add a ROMAINE SALAD and DINNER ROLLS. For dessert, buy a BLACKBERRY COBBLER.

Plan

Save enough beef for Monday; save enough cobbler for Tuesday.

Shopping List

dried oregano, garlic, coarse salt, lemon pepper seasoning, boneless chuck roast, canola oil, baby carrots, small red potatoes, large parsnips, small leek, cornstarch, romaine lettuce, dinner rolls, blackberry cobbler.

AUTUMN POT ROAST WITH ROOT VEGETABLES

Servings: makes 10 servings

Prep time: 20 minutes

Cook time: about 3 hours

  • 1 teaspoon dried oregano
  • 1 clove garlic, minced
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon lemon pepper seasoning
  • 1 (3- to 3 1/2-pound) boneless chuck roast
  • 1 tablespoon canola oil
  • 3/4 cup water
  • 1 pound baby carrots
  • 8 small red potatoes, halved
  • 2 large parsnips, cut into 2- to 2 1/2-inch pieces
  • 1 small leek, cut into 1 1/2-inch pieces
  • 1 1/2 tablespoons cornstarch dissolved in 3 tablespoons water

Combine oregano, garlic, salt and lemon pepper. Press onto roast. Heat oil in large Dutch oven on medium. Brown roast on all sides; pour off drippings. Add water; bring to a boil. Reduce heat; cover tightly and simmer 2 hours. Add vegetables; continue cooking, covered, 30 to 45 minutes or until roast and vegetables are fork-tender. Remove from pot; keep warm. Skim fat from cooking liquid. Return 2 cups liquid to pot. Stir in cornstarch mixture; cook and stir 1 minute or until thickened and bubbly. Carve roast across grain; serve with vegetables and sauce.

Per serving: 239 calories, 27 grams protein, 8 grams fat (29% calories from fat), 2.2 grams saturated fat, 16 grams carbohydrate, 78 milligrams cholesterol, 187 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Turn yesterday's leftovers into PEPPER BEEF HASH: Heat 1 tablespoon canola oil in a large nonstick skillet on medium. Add 2 cups chopped (leftover) cooked beef and 2 cups frozen hash browns, 1 cup chopped red bell pepper, 1/2 cup chopped onion, and coarse salt and pepper to taste. Mix well. Cook, stirring occasionally, 10 to 15 minutes or until bell peppers are tender and mixture is thoroughly heated.

Add a LETTUCE-AND-TOMATO SALAD and WHOLE-GRAIN ROLLS. CHUNKY APPLESAUCE makes an easy dessert.

Shopping List

canola oil, frozen hash browns, red bell pepper, onion, coarse salt, pepper, lettuce, tomatoes, whole-grain rolls, chunky applesauce.

Tuesday: Express

You'll have DEVILED CHICKEN TENDERS on the table fast: Heat oven to 400 degrees. Combine 1/4 cup Dijon mustard, 1/4 cup unsalted chicken broth, 1 teaspoon Tabasco sauce, 2 tablespoons chopped fresh basil (or 2 teaspoons dried) and a dash of coarse salt; mix well. Place 2 (8- to 10-ounce) packages refrigerated cooked and breaded chicken breast tenders in a 9-by-13-inch baking dish lined with nonstick foil. Pour mustard mixture over chicken; turn to coat. Bake 9 to 11 minutes or until cooked through.

Serve with O'BRIEN POTATOES (from frozen), PICKLED BEETS and a BAGUETTE. Warm the leftover COBBLER and top with VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

Dijon mustard, unsalted chicken broth, Tabasco sauce, fresh or dried basil, coarse salt, refrigerated cooked and breaded chicken breast tenders, frozen O'Brien potatoes, pickled beets, baguette, vanilla ice cream.

Wednesday: Meatless

Make VEGETABLE LO MEIN for a no-meat dinner. Cook 12 ounces whole-grain or regular linguine according to directions. Meanwhile, heat 2 teaspoons canola oil in a large nonstick skillet. Add 1 1/2 teaspoons minced garlic and 1 1/2 teaspoons minced fresh ginger; cook 30 seconds. Add 1 (16-ounce) package frozen stir-fry vegetables (thawed) and 1 (3.5-ounce) bunch green onions cut into 1-inch pieces; stir-fry 3 minutes. Drain pasta; toss with vegetables, 1/2 cup stir-fry sauce and 1/2 cup chopped cashews.

Serve with a MIXED GREEN SALAD and CRUSTY ROLLS. Try PEARS for a light dessert.

Shopping List

whole-wheat or regular linguine, canola oil, garlic, fresh ginger, frozen stir-fry vegetables, green onions, stir-fry sauce, cashews, mixed greens, crusty rolls, pears.

Thursday: Kids

No kid will be able to resist MEDITERRANEAN-STYLE BAKED CHICKEN TENDERS. Serve with MASHED POTATOES, GRAVY and GREEN BEANS. Add WHOLE-GRAIN ROLLS. For dessert, drizzle CHOCOLATE SYRUP over leftover ICE CREAM.

Shopping List

cornflakes, crumbled Greek feta cheese, Parmesan cheese, dried basil, coarse salt, chicken breast tenders, cooking spray, potatoes to mash, gravy, green beans, whole-grain rolls, chocolate syrup.

MEDITERRANEAN-STYLE BAKED CHICKEN TENDERS

Servings: makes 4 servings

Prep time: less than 15 minutes

Cook time: 15 to 20 minutes

  • 2 cups cornflakes
  • 1/2 cup crumbled Greek feta cheese
  • 1/4 cup freshly grated Parmesan cheese
  • 1 teaspoon dried basil
  • 1/4 teaspoon coarse salt
  • 1 pound chicken breast tenders

Heat oven to 350 degrees. In a blender, combine cornflakes, both cheeses, basil and salt; blend until cornflakes are crushed. Scrape mixture into pie plate. Coat both sides of chicken in mixture. Place on a shallow baking sheet coated with cooking spray. Bake 15 to 18 minutes or until internal temperature reaches 165 degrees.

Per serving: 258 calories, 31 grams protein, 8 grams fat (30% calories from fat), 4.2 grams saturated fat, 14 grams carbohydrate, 104 milligrams cholesterol, 535 milligrams sodium, 1 gram fiber.

Friday: Budget

Enjoy the flavor and low cost of CAJUN RED BEANS AND RICE. Heat 1 tablespoon canola oil on medium in a large nonstick skillet. Cook 1 chopped green bell pepper, 1 medium chopped onion, 3 cloves minced garlic and 3 ribs chopped celery for 6 to 8 minutes or until softened. Add 1 pound reduced-fat sliced smoked sausage or andouille sausage; cook 5 minutes. Add 2 (16-ounce) cans rinsed red beans and 3 tablespoons no-salt cajun seasoning; simmer 5 minutes.

Serve immediately over RICE. Add an ESCAROLE SALAD and CORNBREAD (from mix). Finish with a bowl of PEACHES.

Shopping List

canola oil, green bell pepper, onion, garlic, celery, reduced-fat smoked sausage or andouille sausage, canned red beans, no-salt cajun seasoning, rice, escarole, cornbread mix, peaches.

Saturday: Easy Entertaining

Invite friends for delicious TUNA WITH FRESH MANGO AND RED PEPPER SALSA. Serve with COUSCOUS and a BIBB LETTUCE SALAD. Add SOURDOUGH BREAD. For dessert, slice a COCONUT CAKE.

Shopping List

mango, red bell pepper, red onion, fresh cilantro, lime, coarse salt, black pepper, tuna steaks, olive oil, couscous, bibb lettuce, sourdough bread, coconut cake.

TUNA WITH FRESH MANGO AND RED PEPPER SALSA

Servings: makes 4 servings

Prep time: 15 minutes; marinating time: 1 hour

Cook time: 10 minutes or less

  • 1 large mango, peeled and finely chopped
  • 1 medium red bell pepper, finely chopped
  • 1 medium red onion, finely chopped
  • 1/4 cup finely chopped cilantro
  • Juice of 1 lime
  • Coarse salt and black pepper to taste
  • 4 (5- or 6-ounce) tuna steaks
  • Olive oil

For the salsa: Combine mango, bell pepper, onion, cilantro and lime juice. Season with salt and pepper; refrigerate at least 1 hour.

Heat broiler. Brush tuna with a little olive oil and broil about 10 minutes per inch of thickness; turn halfway through cooking time. Serve with salsa.

Note: If fish is 1 inch thick or less, place it 2 to 4 inches from heat; thicker fish should be placed 5 to 6 inches from broiler. Watch thinner cuts carefully to avoid overcooking.

Per serving: 229 calories, 36 grams protein, 1 gram fat (4% calories from fat), 0.3 gram saturated fat, 18 grams carbohydrate, 55 milligrams cholesterol, 188 milligrams sodium, 3 grams fiber.

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