Seven-day menu planner: Feb. 7-13

13 frozen, fully cooked meatballs (such as Casa Di Bertacchi or another brand), thawed and halved

13 slices uncooked bacon, halved

Heat oven to 375 degrees. Halve each pepper lengthwise, remove seeds, rinse and pat dry with paper towel. Divide and spread cheese in each pepper half. Place each meatball half, cut side down, on cheese. Wrap each pepper with bacon; secure with wooden pick. Place on baking sheet; bake 25 to 30 minutes or until bacon is browned. Serve immediately. Makes 26.

Per appetizer: 66 calories, 4 grams protein, 5 grams fat (72 percent calories from fat), 2.6 grams saturated fat, 1 gram carbohydrate, 14 milligrams cholesterol, 162 milligrams sodium, no fiber.

Italian White Beans (Friday)

2 tablespoons olive oil

2 cups finely chopped onion

1/4 teaspoon crushed red pepper

8 cloves garlic, minced

2 bay leaves

2 tablespoons water (see Note)

2 (15-ounce) cans reduced-sodium cannellini beans, rinsed

4 teaspoons white wine vinegar

1/2 teaspoon coarse salt

1/4 teaspoon black pepper

In a large nonstick skillet, heat oil on medium-high. Add onion; cook 6 minutes. Add red pepper, garlic and bay leaves; cook 4 minutes. Stir in water and beans. Cook 3 minutes or until thoroughly heated. Stir in vinegar, salt and pepper. Discard bay leaves and serve. Serves 6.

Note: If beans become too dry, thin with broth or additional water.

Per serving: 178 calories, 7 grams protein, 6 grams fat (28 percent calories from fat), 0.6 gram saturated fat, 25 grams carbohydrate, no cholesterol, 207 milligrams sodium, 7 grams fiber.

Creamy Blue Cheese Rice with Spinach and Walnuts (Saturday)

1 (8-ounce) package reduced-fat cream cheese, softened

1/4 cup water

1 (10-ounce) package frozen chopped spinach, thawed and undrained

1 (4-ounce) package crumbled blue cheese

1/4 teaspoon black pepper

3 cups cooked rice

1/2 cup toasted chopped walnuts (see Note)

In a large skillet on medium, heat cream cheese and water; cook and stir 3 or 4 minutes or until cheese is melted. Add spinach, blue cheese and pepper; cook 2 minutes. Add rice; cook 3 to 5 minutes or until heated through, Remove from heat. Stir in walnuts and serve. Serves 8.

Note: To toast walnuts, heat oven to 350 degrees, spread on flat baking sheet, and bake 5 to 10 minutes or until golden.

Per serving: 256 calories, 10 grams protein, 15 grams fat (53 percent calories from fat), 7.2 grams saturated fat, 21 grams carbohydrate, 31 milligrams cholesterol, 346 milligrams sodium, 2 grams fiber.

2/7

ENTERTAINING SUNDAY

Invite friends for the Super Bowl and start the fun with Meatball Jalapeno Poppers (see recipe). Pass around a deli vegetable tray with dips. For the halftime entertainment, present your own chili, topped with shredded cheddar cheese and sliced green onions. add baked tortilla chips. For an easy dessert, buy brownies.

Plan ahead: Save enough chili and brownies for Monday.

2/8

HEAT AND EAT MONDAY

Serve the leftover chili over toasted corn muffins. Buy or make the muffins; split and broil them 1 to 2 minutes or until lightly toasted. Spoon the heated chili over the muffins. On the side, deli coleslaw goes well. Leftover brownies and sliced peaches makea good dessert.

Plan ahead: Save enough peaches for Tuesday.

2/9

EXPRESS TUESDAY

Make Spaghetti with White Clam Sauce for a quick meal. In a saucepan, heat 2 teaspoons olive oil; add 1 teaspoon minced garlic and cook 1 minute. Add 1 (10.5-ounce) can or 1 (12-ounce) jar clam sauce; heat through. Toss sauce with cooked spaghetti. Serve with a packaged greens salad and garlic toast. Leftover sliced peaches are an easy dessert.

2/10

BUDGET WEDNESDAY

Soup is always a good way to stretch the budget, and Ham and Black Bean Soup fits the bill. In a saucepan, combine 1 cup cubed cooked ham, 1 cup salsa, 1 (15-ounce) can reduced-sodium black beans (rinsed) and 1 (14-ounce) can unsalted chicken broth. Bring to boil over medium heat; reduce heat to low and cover. Simmer 10 minutes. Ladle into soup bowls and garnish with sliced green onions. Serve with a spinach salad and crackers. Try sliced apples for dessert.

2/11

KIDS THURSDAY

These Hot Dog Smiley-face Sandwiches will surely win over the kids. For each serving, cut 1 lowest-fat, lowest-sodium hot dog at 1/2-inch intervals almost completely through (leave 1/4 inch intact). Cook in small nonstick skillet on medium 3 to 4 minutes on each side until browned and hot dog has curled; remove from skillet.

Meanwhile, for each serving, place 1 slice 2-percent cheese on whole-grain bread slice. Place in skillet. Cover and cook 1 to 2 minutes over low or until cheese melts. Remove from skillet. Place hot dog on bread for mouth of "face." To complete the face, use sliced pimiento-stuffed olives for eyes, cherry tomato halves for the nose, small potato chips for ears and finely shredded lettuce for hair. Serve with baked waffle fries (frozen). tropical fruit is easy for dessert.

2/12

MEATLESS FRIDAY

Your no-meat dinner will be delicious tonight with Italian White Beans (see recipe). Serve over sliced polenta. Add a lettuce and tomato salad and crusty bread. Pears are a simple dessert.

Tip: Look for tubes of polenta in the produce section.

EASY ENTERTAINING SATURDAY

Serve guests Broiled Flounder with Lemon. Heat broiler. Coat baking rack with cooking spray. Lay fish on rack and brush with olive oil; sprinkle with coarse salt and pepper. Broil 2 to 3 inches from heat, 2 to 4 minutes (depending on thickness), until fish is just cooked through and edges flake with fork. Squeeze fresh lemon juice over fillets and serve immediately.

On the side, Creamy Blue Cheese Rice with Spinach and Walnuts (see recipe) is a worthy accompaniment. Add a Boston lettuce salad and baguettes. Raspberry sorbet with butter cookies is a simple dessert.