Seven-day menu planner: Feb. 14-20

2 to 3 tablespoons low-sodium soy sauce

2 to 3 tablespoons orange juice

2 tablespoons honey

1/2 cup sliced green onions

3/4 pound salmon fillet with skin (1 inch thick in center), cut into 2 servings

In a large resealable plastic bag, combine ginger, garlic powder, soy sauce, orange juice, honey and green onions; mix well. Add salmon. Refrigerate 15 to 30 minutes (for a stronger flavor). Turn bag occasionally.

Coat grill rack with cooking spray. Heat grill to medium. Remove salmon from marinade; reserve marinade. Pat salmon dry with paper towels and coat salmon with cooking spray. Place salmon on grill, skin-side up. Grill 10 to 12 minutes per inch of thickness or until fish is opaque throughout; turn once. Brush with reserved marinade last 5 minutes of cooking. Discard leftover marinade. Serve immediately. Serves 2.

Per serving: 264 calories, 36 grams protein, 8 grams fat (27 percent calories from fat), 1.4 grams saturated fat, 11 grams carbohydrate, 80 milligrams cholesterol, 326 milligrams sodium, no fiber.

Creamy Country Chicken and Vegetables (Monday)

1 1/2 pounds peeled potatoes, cut into 1-inch pieces

1/2 pound baby carrots

1 medium onion, coarsely chopped

2 to 2 1/2 pounds bone-in, skinless chicken thighs

2 (0.87-ounce) packages less-sodium chicken gravy mix

1 1/2 cups water

1 teaspoon dried thyme

1/4 teaspoon poultry seasoning or ground sage

1/2 teaspoon seasoned salt

1 cup reduced-fat sour cream

In a 4-quart or larger slow cooker, place potatoes, carrots and onion. Top with chicken. In a small bowl, combine gravy packages, water, thyme, poultry seasoning or sage and seasoned salt. Pour mixture over chicken and vegetables. Cover and cook 6 hours on low or until chicken is done and vegetables are tender. Place chicken and vegetables on platter and cover to keep warm. Whisk sour cream into drippings in cooker; pour over chicken and vegetables and serve. Serves 6.

Per serving: 354 calories, 25 grams protein, 13 grams fat (34 percent calories from fat), 5.2 grams saturated fat, 32 grams carbohydrate, 138 milligrams cholesterol, 564 milligrams sodium, 4 grams fiber.

Lean Bean Bake (Tuesday)

2 cups chopped onion

1 1/2 cups chopped green bell pepper

1 (14 1/2-ounce) can diced tomatoes with green chilies with juice

3/4 cup medium picante sauce or salsa

2 cloves garlic, minced

2 teaspoons cumin

2 (15-ounce) cans reduced-sodium rinsed black beans

12 (6-inch) corn tortillas, divided

8 ounces shredded 50 percent light jalapeno cheese (such as Cabot), divided

2 medium tomatoes, chopped

2 cups shredded lettuce

Sliced green onions and black olives, if desired

1/2 cup reduced-fat sour cream

Heat oven to 350 degrees. In a large nonstick skillet, combine onion, bell pepper, tomatoes with juice, picante or salsa, garlic and cumin. Bring to boil; reduce heat. Simmer, uncovered, 10 minutes. Stir in beans.

In a 9-by-13-inch dish, spread one-third of bean mixture over bottom. Top with half the tortillas, overlapping as necessary, and half the cheese. Add another one-third bean mixture, remaining tortillas and remaining bean mixture. Cover and bake 30 to 35 minutes or until heated through. Sprinkle with remaining cheese. Let stand 10 minutes. Top with tomatoes and lettuce. Add green onions and black olives if desired. Cut into squares and serve with sour cream. Serves 8.

Per serving: 278 calories, 17 grams protein, 8 grams fat (25 percent calories from fat), 4.3 grams saturated fat, 36 grams carbohydrate, 23 milligrams cholesterol, 884 milligrams sodium, 9 grams fiber.

2/14

EASY ENTERTAINING SUNDAY

Prepare something special for your sweetheart on Valentine's Day, such as this Honey-Ginger Grilled Salmon (see recipe). Serve with couscous, sugar snap peas and baguettes.

End the meal with this divine dessert from Le Creuset, Balsamic Roasted Cherries. Heat oven to 450 degrees. Whisk together 1 tablespoon balsamic vinegar, 1 tablespoon sugar, 1/2 teaspoon cornstarch and 1/2 tablespoon canola oil. Toss with 2 cups pitted dark cherries (lightly drained). Spread in a single layer in a roasting pan. Roast 20 to 25 minutes, stirring occasionally, until the cherries start to wrinkle and the juice begins to thicken. Remove from oven and let cool 5 minutes before scooping into individual dessert dishes. Top with fat-free vanilla ice cream and chopped pistachios.

Plan ahead: Save enough ice cream for Monday.

2/15

FAMILY MONDAY

Thanks to your slow cooker, you'll have an easy meal for the family with Creamy Country Chicken and Vegetables (see recipe) on the menu. Serve the comfort-food combo with a lettuce wedge and biscuits. Top leftover ice cream with strawberries for dessert.

2/16

MEATLESS TUESDAY

Perk up your no-meat dinner with Lean Bean Bake (see recipe). Serve with guacamole salad on shredded lettuce with tomato wedges. Keep dessert easy and enjoy peaches.

2/17

EXPRESS WEDNESDAY

You'll have a hearty dinner in a hurry when you prepare Spanish Rice and Beef Soup. In a Dutch oven, heat 2 tablespoons butter on medium-high until melted. Add 1 pound beef cube steaks (cut into 1-by-1-inch pieces) and 1 clove crushed garlic; stir-fry 2 to 3 minutes or until outside of beef is no longer pink (do not overcook). Remove from pan; season beef with 2 teaspoons seasoning mixture from 1 (6.8-ounce) package Spanish rice mix (such as Rice-A-Roni). In same pan, combine rice mix, the remaining seasoning mixture, 5 cups water and 1 (14 1/2-ounce) can Mexican-style diced tomatoes with juice; bring to boil. Reduce heat to medium-low; cover tightly and simmer 15 to 17 minutes or until rice is tender. Return beef to soup, heat through and stir in chopped fresh cilantro if desired.

Serve immediately with a mixed greens salad and whole-grain rolls. For dessert, plums are easy.

2/18

KIDS THURSDAY

Pass up high-calorie, high-fat frozen chicken for these Baked Taco Chicken Fingers. Heat oven to 450 degrees. Blend 1/2 package mild taco seasoning with 1 tablespoon flour and 2 tablespoons cornmeal in a shallow dish. Line a baking sheet with nonstick foil. With water, moisten 1 pound boneless chicken tenders. Coat each tender with seasoning mixture. Place chicken on baking sheet 1 inch apart. Coat chicken with cooking spray. Bake 15 minutes.

Serve with oven fries (frozen), deli carrot salad and soft rolls. Make Chocolate Sundae Cupcakes for dessert. Top chocolate cupcakes with 1 teaspoon caramel topping and 1 tablespoon light whipped cream. Garnish with a maraschino cherry. Refrigerate until serving time.

2/19

BUDGET FRIDAY

Keep the budget under control with Fettuccine with White Beans and Tuna. Drain 1 (6-ounce) can water-packed albacore tuna and 1 (15-ounce) can reduced-sodium cannellini beans. Combine tuna and beans with 2 cups marinara sauce; heat. Toss with hot cooked fettuccine.

Serve with a green salad and garlic bread. Pineapple spears are an easy dessert.

2/20

EASY ENTERTAINING SATURDAY

Invite friends for Broiled Herbed Lamb Chops. Heat broiler. With a fork, mash together 1 teaspoon coarse salt, 1 teaspoon minced garlic and 1 teaspoon dried rosemary. Stir in 2 teaspoons olive oil. Spread on 4 (4- to 6-ounce) loin, rib, arm or blade lamb chops. Broil 4 inches from heat source 7 to 11 minutes for medium-rare to medium.

Serve with baked potato wedges sprinkled with freshly grated parmesan cheese, green beans, a bibb lettuce salad and whole-grain rolls. Buy a cheesecake for dessert.