Seven-day menu planner: April 17-23

1 tablespoon canola oil

1 (14.5-ounce) can diced tomatoes with green chilies, undrained

Press chili powder evenly onto all surfaces of beef. In a Dutch oven, heat oil on medium until hot. Place roast in pan; brown evenly for 4 to 5 minutes on all sides. Pour off drippings. Add tomatoes; bring to boil on medium-high. Reduce heat to low; cover tightly and simmer 2 to 3 hours or until roast is fork-tender. Remove roast; keep warm. Skim fat from liquid; return liquid to pan; bring to boil. Cook 8 to 10 minutes on medium or until sauce is reduced to 2 cups. Carve roast into thin slices; top with sauce. Serves 8.

Per serving: 191 calories, 27 grams protein, 8 grams fat (39 percent calories from fat), 2.3 grams saturated fat, 3 grams carbohydrate, 81 milligrams cholesterol, 65 milligrams sodium, 1 gram fiber.

PICADILLO WRAPS (Thursday)

4 ounces ground turkey

1/2 cup chopped onion

1 1/2 teaspoons minced garlic

3/4 cup canned reduced-sodium black beans, rinsed

1/2 cup uncooked rice

3/4 cup water or unsalted chicken broth

1 teaspoon ground cumin

1/4 teaspoon cinnamon

1/4 teaspoon coarse salt

1/4 teaspoon freshly ground pepper

1 (8-ounce) can no-salt-added tomato sauce

1/4 cup raisins

1 (16-ounce) package frozen mixed pepper strips

1/4 cup sliced olives with pimientos

1 tablespoon capers, rinsed

1 tablespoon cider vinegar

8 fat-free flour tortillas

In a large nonstick skillet, cook turkey, onion and garlic for 3 to 4 minutes or until turkey is browned and onion is softened. Stir in beans, rice, water or broth, cumin, cinnamon, salt and pepper. Bring to boil; reduce heat, cover and simmer 10 to 12 minutes or until rice is almost tender. Stir in tomato sauce, raisins and pepper strips. Cover and simmer 6 minutes or until rice is tender. Stir in olives, capers and vinegar; mix well. Divide and spoon mixture into warmed tortillas. Roll and serve. Makes 8.

Per wrap: 249 calories, 10 grams protein, 2 grams fat (8 percent calories from fat), 0.3 gram saturated fat, 46 grams carbohydrate, 8 milligrams cholesterol, 590 milligrams sodium, 5 grams fiber.

PAN-SEARED SALMON WITH SPINACH AND SHALLOTS (Saturday)

4 (6-ounce) salmon fillets (about 1-inch thick)

1/2 teaspoon coarse salt, divided

1/4 teaspoon pepper

1 teaspoon olive oil

1 small shallot, thinly sliced

1 (8-ounce) package sliced mushrooms

2 cups fresh baby spinach leaves

1 teaspoon grated lemon zest

1 teaspoon fresh lemon juice

Heat a large nonstick skillet over medium-high. Sprinkle salmon with 1/4 teaspoon salt and pepper. Add salmon to pan, skin-side down. Cook 3 to 5 minutes on each side (depending on thickness) or until salmon is opaque throughout. Remove from pan, cover and keep warm. Add oil and shallot to pan; cook 1 minute. Add mushrooms in an even layer; cook 2 minutes (do not stir). Cook an additional 3 minutes, stirring frequently. Add spinach; cook and stir 30 seconds or until spinach wilts. Remove from heat; stir in rest of salt, lemon zest and juice. Serve with salmon. Serves 4.

Per serving: 251 calories, 38 grams protein, 9 grams fat (33 percent calories from fat), 1.6 grams saturated fat, 3 grams carbohydrate, 80 milligrams cholesterol, 385 milligrams sodium, 1 gram fiber.

4/17

FAMILY SUNDAY

Smoky Chipotle Pot Roast (see recipe) is just the kind of meal for family day. Serve the delicious entree with fava or cannellini beans. Add broccoli spears, a romaine salad and cornbread (from a mix). Pineapple sherbet is a light dessert.

Plan ahead: Save enough pot roast and vegetables for Monday; save some sherbet for Tuesday.

4/18

HEAT AND EAT MONDAY

Turn yesterday's meal into tonight's Beef Barley Soup.For the soup, just chop the beef, toss in leftover vegetables and add lower-sodium beef broth; heat and eat. Add a lettuce wedge and whole-grain rolls. Sprinkle cinnamon over chunky applesauce for dessert.

4/19

KIDS TUESDAY

Treat the kids to BROWN SUGAR-BAKED CHICKEN. Heat oven to 450 degrees. Line a baking sheet with foil. Coat a wire rack with cooking spray and place on top of foil. Mix 3 tablespoons light brown sugar, 2 teaspoons chili powder, 2 teaspoons freshly grated orange zest and 1/2 teaspoon coarse salt in a resealable plastic bag. Add 8 skinless, bone-in chicken legs; seal and shake until chicken is coated. Place chicken on rack in lower part of oven and bake 25 to 30 minutes or until 165 degrees.

Serve with OVEN POTATO WEDGES (frozen), green beans and soft rolls. Leftover sherbet is dessert.

4/20

MEATLESS WEDNESDAY

Skip meat tonight for Linguine with Broccoli in Alfredo Sauce. Cook linguine according to directions; add frozen broccoli florets to the water 5 minutes before pasta is finished cooking. Drain, return to pot, and stir in reduced-fat or regular Alfredo sauce and a jar of diced pimientos (drained). Heat through and serve with mixed greens and whole-grain rolls. Plums are perfect for dessert.

4/21

BUDGET THURSDAY

Keep food costs down with Picadillo Wraps (see recipe). On the side, sliced cucumbers and onions marinated in cider vinegar are quick. Try pears for dessert.

4/22

EXPRESS FRIDAY

Nothing could be easier for dinner than one of the many choices of frozen lasagna. (Look for one low in salt and fat.) Add a packagedgreens salad and garlic bread. For dessert, kiwifruit slices are simple.

4/23

EASY ENTERTAINING SATURDAY

Show off and invite friends for Pan-seared Salmon with Spinach and Shallots (see recipe). Serve with orzo tossed with freshly grated parmesan cheese, a bibb lettuce salad and crusty bread. Buy cheesecake for dessert.