Seven-day menu planner: March 20-26

2 teaspoons butter, melted

1 1/2 teaspoons Italian seasoning, divided

1 (16-ounce) package frozen broccoli florets, thawed

1 (16-ounce) package frozen cauliflower florets, thawed

2 tablespoons butter

1 medium onion, chopped

2 tablespoons flour

3/4 teaspoon garlic powder

1/4 teaspoon coarse ground black pepper

1 1/4 cups 1 percent milk

4 ounces reduced-fat cream cheese, cubed

Heat oven to 350 degrees. In a small bowl, mix crumbs, 2 tablespoons parmesan, 2 teaspoons melted butter and 1/2 teaspoon Italian seasoning. Set aside. Cut florets into bite-size pieces. Melt the 2 tablespoons butter in a large nonstick skillet on medium. Add onion; cook and stir 5 minutes or until tender. Stir in flour, remaining 1 teaspoon Italian seasoning, garlic powder and pepper. Add milk; cook and stir until thickened and bubbly. Add cream cheese and remaining parmesan cheese; cook and stir until cream cheese melts. Add vegetables; toss gently to coat. Spoon into a 9-by-13-inch baking dish coated with cooking spray. Sprinkle top evenly with crumb mixture. Bake 40 minutes or until heated through and top is lightly browned. Serves 8.

Per serving: 175 calories, 9 grams protein, 9 grams fat (45 percent calories from fat), 5.5 grams saturated fat, 16 grams carbohydrate, 25 milligrams cholesterol, 250 milligrams sodium, 4 grams fiber.

Reuben Calzones (Tuesday)

1 (10-ounce) package refrigerated pizza crust

2 tablespoons plus 2 teaspoons reduced-fat Russian dressing

1 cup shredded reduced-fat or regular Swiss cheese

1 (8-ounce) can sauerkraut, rinsed, drained and squeezed dry

1 1/2 cups small, thin pieces leftover chicken

2 teaspoons caraway seeds

Heat oven to 400 degrees. Line a baking sheet with nonstick foil. Unroll pizza crust on cutting board with longer side facing you. Stretch dough to a 14-by-12-inch rectangle. Cut in half crosswise, then in half lengthwise.

For each calzone: Leaving a 1/2-inch border on top and sides, spread 2 teaspoons Russian dressing on right half of dough. Top with 1/4 cup cheese and 1/4 cup sauerkraut and 1/4 of the chicken. Fold left side of dough over filling; press edges together to seal. Sprinkle with 1/2 teaspoon caraway seeds. Using a spatula coated with cooking spray, carefully transfer calzones to baking sheet. Bake 12 minutes or until crisp and golden. Makes 8 halves.

Per half: 194 calories, 16 grams protein, 5 grams fat (24 percent calories from fat), 1.7 grams saturated fat, 20 grams carbohydrate, 29 milligrams cholesterol, 511 milligrams sodium, 1 gram fiber.

Ravioli Marinara (Friday)

1 (24- to 27-ounce) package frozen cheese ravioli

1 (24- to 26-ounce) jar chunky red pasta sauce

1 (16-ounce) package frozen broccoli, green beans, onions and red peppers (or another frozen vegetable blend)

1 (15-ounce) can reduced-sodium cannellini beans, rinsed

1/4 cup freshly grated parmesan cheese

Cook ravioli according to directions; drain. Meanwhile, in a 3-quart saucepan, mix pasta sauce, vegetables and beans. Bring to boil; reduce heat and simmer, uncovered, 6 to 8 minutes or until vegetables are tender. Spoon vegetable mixture over ravioli; sprinkle with parmesan and serve. Serves 8.

Per serving: 391 calories, 16 grams protein, 14 grams fat (33 percent calories from fat), 7.6 grams saturated fat, 49 grams carbohydrate, 56 milligrams cholesterol, 798 milligrams sodium, 6 grams fiber.

3/20

SUNDAY FAMILY

Take it easy and serve the family your roast chicken (5 to 7 pounds) today. Add Broccoli Cauliflower Casserole (see recipe). Alongside, add an arugula salad with red pepper rings and orange slices and whole-grain rolls.

Make Apple-Cinnamon Bundles for dessert. Heat oven to 425 degrees. Unroll 1 (15-ounce) package refrigerated piecrusts (use wax paper for easy cleanup) according to package directions. Cut each crust into fourths. Divide 2 (12-ounce) packages frozen (thawed) apples (such as Stouffer's) into eight portions and place in center of each crust; sprinkle with cinnamon. Pull corners over apples, pinching to seal. Brush bundles evenly with lightly beaten egg white; place on a baking sheet and sprinkle with sugar. Bake 18 to 20 minutes or until golden. Serve warm.

Plan ahead: Save enough chicken for Monday and Tuesday. Save enough apple bundles for Monday.

3/21

HEAT AND EAT MONDAY

Use some of the leftover chicken in Baked Spinach and Rice with Chicken. Heat oven to 400 degrees. In a large bowl, combine 3 cups cooked brown rice, 1 cup shredded Emmentaler cheese, 1 to 2 cups chopped cooked chicken and 2 (12-ounce) packages frozen spinach souffle (thawed). Spoon mixture into a 9-by-13-inch baking dish coated with cooking spray; top with 2 thinly sliced plum tomatoes. Cover with nonstick foil and bake 15 minutes; remove foil, bake 15 more minutes, and serve.

Add a mixed greens salad and bread sticks.Warm the leftover apple bundles for dessert.

3/22

BUDGET TUESDAY

Stretch that food dollar using the leftover chicken in Reuben Calzones (see recipe). Serve with a lettuce wedge with red onion rings. Keep dessert light with peaches.

3/23

EXPRESS WEDNESDAY

Check out in the fast lane for a quick meal of deli turkey and swiss sandwiches and grill them at home. Add deli bean soup and a packaged caesar salad. For dessert: red and green grapes.

3/24

KIDS THURSDAY

Make it a kid-pleaser tonight with Franks and Potato Dinner. In a large nonstick skillet, mix together 1 (4.9-ounce) package au gratin potatoes along with the enclosed sauce mix, 2 1/3 cups hot water and 2/3 cup 1 percent milk. Stir in 1 cup frozen peas and carrots until separated. Heat to boiling. Reduce heat; cover and simmer 15 to 20 minutes or until potatoes are tender, stirring occasionally. Stir in 6 lowest-fat and lowest-sodium hot dogs (cut into 1-inch pieces); cover and heat 3 to 4 minutes or until hot. Sprinkle 1/2 cup shredded 50 percent light cheddar cheese over all. Cover; let stand 5 minutes or until cheese is melted.

On the side, add a chopped lettuce salad and soft bread sticks. Fresh pineapple spears make a good dessert.

3/25

MEATLESS FRIDAY

Forget about meat and enjoy Ravioli Marinara (see recipe). Add a romaine salad and garlic bread. Scoop fat-free strawberry ice cream for a cool dessert.

Plan ahead: Save enough ice cream for Saturday.

3/26

EASY ENTERTAINING SATURDAY

Take a trip to south Louisiana for Cajun Pecan Catfish. Heat oven to 425 degrees. Coat a shallow baking pan with cooking spray and place 4 (4- to 6-ounce) catfish fillets in pan. Combine 2 tablespoons olive oil, 1 tablespoon Cajun seasoning, 2 teaspoons fresh lemon juice and 1 teaspoon dried thyme. Spoon or brush half the mixture over fish. To remaining oil mixture, add 1/3 cup finely chopped pecans, 2 tablespoons freshly grated parmesan cheese, 1 tablespoon dry bread crumbs and 1 tablespoon chopped parsley; mix well. Spread evenly onto fish. Bake 8 to 12 minutes or until fish is opaque throughout. Garnish with lemon slices.

Serve with packaged rice pilaf and green peas (frozen). Add ared-tipped lettuce salad and cornbread (from a mix). Top leftoverice cream with light whipped cream for dessert.