4/ 5
Family Sunday
Celebrate a family Easter with a SPIRAL SLICED HAM and add BAKED SWEET POTATOES on the side. Drizzle the split potatoes with fresh orange juice and sprinkle with cinnamon. Add VEGETABLE GRATIN (see recipe) and BISCUITS. For dessert, buy a COCONUT EASTER CAKE.
PLAN AHEAD: Save enough ham for Monday and Wednesday and enough cake for Monday.
4/ 6
Heat-and-Eat Monday
HAM PASTA SALAD makes good use of leftovers. Cook 8 ounces spiral pasta according to directions; drain and return to pot. Stir in 2 cups diced (leftover) ham, 1/3 cup reduced-fat Italian dressing, 1 (14-ounce) can drained water-packed quartered artichokes and 1 (7 1/2-ounce) jar drained roasted red peppers (coarsely chopped). Toss to mix and serve with a LETTUCE WEDGE and BREAD STICKS. Slice the leftover CAKE for dessert.
4/ 7
Budget Tuesday
It’s easy on the budget and tastes good, so BROCCOLI CHICKEN PARMESAN is a good choice for dinner. Heat 1 tablespoon canola oil in a nonstick skillet on medium. Add 1 pound sliced (1/4-inch thick) red potatoes. Cover and cook 10 minutes; stir occasionally. Stir in 1 (10- to 12-ounce) can drained chicken breast (or 2 cups chopped cooked chicken breast) and 2 cups fresh broccoli florets; cook on medium 5 minutes or until hot. In a medium bowl, mix together 1 (10 3/4-ounce) can condensed less-sodium, less-fat broccoli cheese soup (or cheese soup), 1/2 cup 1 percent milk and 1/4 teaspoon garlic powder; add to skillet. Sprinkle with 1/4 cup freshly grated parmesan. Heat to boil. Cover and cook on low 5 minutes or until heated through.
Serve with MIXED GREENS and CRUSTY BREAD. PLUMS are dessert.
4/ 8
Kids Wednesday
Kids will like the mild flavor of HAM AND SWISS POTATO BAKE. Heat oven to 400 degrees. Mix together 1 (4.6-ounce) package dehydrated julienne potatoes and sauce mix and 2 1/2 cups boiling water in a 2-quart casserole dish. Stir in 2/3 cup 1 percent milk, 1 cup diced (leftover) ham and 2/3 cup shredded reduced-fat Swiss cheese. Bake uncovered for 50 minutes; sprinkle with 1/4 cup panko bread crumbs. Bake 10 to 14 more minutes or until golden.
Add CARROT STICKS and CORNBREAD MUFFINS (from a mix). Serve FRESH TROPICAL FRUIT for dessert.
PLAN AHEAD: Cook brown rice for Thursday.
4/ 9
Meatless Thursday
Try this WALNUT RICE LOAF WITH PASTA SAUCE (see recipe) for a slice of flavor. Serve with SPAGHETTI, GREEN BEANS and SOURDOUGH BREAD. FRESH PINEAPPLE is dessert.
4/ 10
Express Friday
Enjoy an easy dinner and serve any frozen LASAGNA. Add a packaged ITALIAN SALAD and GARLIC BREAD. Buy TAPIOCA PUDDING for dessert.
4/ 11
Easy Entertaining Saturday
Your guests will enjoy GRILLED ARCTIC CHAR AND NICOISE SALAD (see recipe) for its flavor and appearance. Serve with a ROMAINE SALAD. Add BAGUETTES.
There were no leftovers when I served our guests CAPPUCCINO ICE CREAM PIE for dessert. In a mixing bowl, combine 1 (1.4-ounce) package sugar-free instant chocolate pudding mix and pie filling, 1 to 2 teaspoons instant coffee granules, 1 cup 2 percent milk, and 1 cup fat-free vanilla ice cream. Beat 2 minutes or until creamy and smooth. Stir in 1 cup light whipped topping and pour into a reduced-fat graham cracker crust. Chill 30 minutes or until firm. Slice and serve with additional whipped topping.
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THE RECIPES
VEGETABLE GRATIN (Sunday)
8 cups fresh vegetables (a mixture of broccoli florets, cauliflower florets, thin carrot strips and zucchini slices)
1 1/2 cups reduced-fat mayonnaise
1 cup shredded 50 percent reduced-fat cheddar cheese
1/2 cup freshly grated parmesan
4 green onions, sliced
2 tablespoons Dijon mustard
1/4 teaspoon cayenne pepper
3 tablespoons Italian-seasoned bread crumbs
Heat oven to 350 degrees. Microwave fresh vegetables 8 minutes on high (100 percent power); drain well. Arrange the vegetables in a 2-quart baking dish coated with cooking spray. Mix together mayonnaise, cheddar, parmesan, green onions, Dijon mustard and cayenne pepper. Spoon over vegetables. Sprinkle with bread crumbs. Bake 20 to 25 minutes or until golden. Serves 10.
Per serving: 145 calories, 7 grams protein, 6 grams fat (35 percent calories from fat), 1.9 grams saturated fat, 17 grams carbohydrate, 10 milligrams cholesterol, 683 milligrams sodium, 3 grams fiber.
Carb choices: 1.
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WALNUT RICE LOAF WITH PASTA SAUCE (Thursday)
3 cups cooked brown rice
2 cups 50 percent reduced-fat shredded cheddar cheese
2 whole eggs and 4 egg whites (or 4 lightly beaten eggs)
1 medium onion, chopped
1 cup shredded carrots
1/2 cup Italian-style bread crumbs
1/4 cup chopped walnuts
1/4 cup chopped sunflower kernels
1/4 cup sesame seeds
1/2 teaspoon coarse salt
1/4 teaspoon freshly ground black pepper
2 cups no-salt-added or regular red pasta sauce
Heat oven to 350 degrees. Combine brown rice, cheddar, eggs, egg whites, onion, carrots, bread crumbs, walnuts, sunflower kernels, sesame seeds, salt and pepper; pack into a 9-inch loaf pan coated with cooking spray. Bake 50 to 60 minutes or until firm. Let cool in pan 10 minutes.
Meanwhile, heat pasta sauce 5 minutes on medium or until hot. Unmold loaf, slice and serve with pasta sauce. Serves 8.
Per serving: 313 calories, 17 grams protein, 15 grams fat (41 percent calories from fat), 4.4 grams saturated fat, 31 grams carbohydrate, 62 milligrams cholesterol, 582 milligrams sodium, 4 grams fiber.
Carb choices: 2.
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GRILLED ARCTIC CHAR AND NICOISE SALAD (Saturday)
1 pound small red potatoes
1/2 pound thin green beans (haricots verts)
4 (5-ounce) skinless Arctic char fillets
1/4 teaspoon coarse salt
1/4 teaspoon pepper
2 tablespoons unsalted chicken broth
2 tablespoons red wine vinegar
2 teaspoons extra-virgin olive oil
1 medium shallot, minced
1 teaspoon Dijon mustard
4 Boston lettuce leaves
1/2 cup cherry tomatoes
8 Nicoise olives
Cover potatoes with cold water in a medium pan; bring to boil. Reduce heat to low; simmer 20 minutes or until tender. Remove with slotted spoon; reserve water. Cool potatoes, then slice 1/4-inch thick. Return water to boil. Add green beans; cook 4 minutes or until tender. Drain; rinse under cold running water. Coat grill rack with cooking spray. Heat grill to medium-high. Sprinkle char with salt and pepper; coat with cooking spray. Grill fish 4 minutes or until just opaque in center. Transfer to cutting board.
For dressing, in a small bowl, whisk together broth, vinegar, oil, shallot and mustard. Place char on platter; serve with potatoes, green beans, lettuce, tomatoes, olives and dressing. Discard skin before eating. (Adapted from “Weight Watchers Complete New Cookbook, Fifth Edition,” Theresa DiMasi, editor; Houghton Mifflin Harcourt, 2014.) Serves 4.
Per serving: 343 calories, 35 grams protein, 10 grams fat (27 percent calories from fat), 0.6 gram saturated fat, 30 grams carbohydrate, 52 milligrams cholesterol, 356 milligrams sodium, 5 grams fiber.
Carb choices: 2.
