Seven-Day Menu Planner

Serve the easy entree with MEDITERRANEAN COUSCOUS WITH RAISINS AND FETA. Heat 3 cups unsalted chicken broth to boiling in a 3-quart pot. Stir in 2 cups couscous, 1/2 cup raisins, 1/4 teaspoon black pepper, 1/8 teaspoon cayenne pepper, 1 small chopped tomato and 1 (15-ounce) can rinsed reduced-sodium garbanzo beans; remove from heat. Cover and let stand 5 minutes; fluff with fork. Sprinkle each serving with reduced-fat crumbled feta cheese.

Add STEAMED FRESH CAULIFLOWER and FLATBREAD on the side. Make or buy BANANA CREAM PIE for dessert.

PLAN AHEAD: Grill enough chicken and save enough couscous and pie for Monday.

6/ 1

Heat-and-Eat Monday

Make a favorite, CHICKEN CLUB SANDWICHES, with leftover chicken. Toast 8 slices whole-grain bread and spread one side with low-fat mayonnaise. Layer 4 slices toast with lettuce, sliced leftover chicken, sliced tomato and cooked bacon slices. Top with remaining toast; secure with wooden picks and cut into triangles.

Serve with leftover COUSCOUS. Slice the leftover PIE for dessert.

6/ 2

Budget Tuesday

Make dinner low-cost with SOUTHWESTERN “STROGANOFF.” Cook 1 pound lean ground beef in a large nonstick skillet on medium about 6 minutes or until no longer pink; drain well. Return beef to skillet; add 1 cup water, 2 cups chunky salsa, 2 cups wagon wheel (or spiral) pasta and 1/2 teaspoon coarse salt. Bring to boil; reduce heat to low. Cover and simmer 15 minutes or until pasta is tender. Stir in 1/2 cup reduced-fat sour cream.

Serve with a MIXED GREENS SALAD and WHOLE-GRAIN ROLLS. For dessert, FRESH PINEAPPLE SPEARS are good.

6/ 3

Kids Wednesday

The kids will like this CHILI without any “yucky stuff.” Cook 1 pound lean ground beef in a 3-quart pot about 6 minutes or until no longer pink. Drain well and return to pot. Stir in 2 (15-ounce) cans rinsed reduced-sodium pinto beans, 2 (10 3/4-ounce) cans condensed tomato soup, 2 soup cans water, 2 tablespoons instant minced onion and 2 teaspoons chili powder. Heat to boiling and serve. Top with FISH-SHAPED CRACKERS.

Serve with deli CARROT SALAD and BREAD STICKS. The kids can help prepare FRUITY SUNDAES for dessert. Mix sliced bananas, halved seedless grapes and frozen strawberries (thawed) in syrup. Spoon into small bowls. Top with light whipped cream.

PLAN AHEAD: Save enough chili for Thursday.

6/ 4

Express Thursday

CHILI-TOPPED HASH-BROWNED POTATOES will be on the table in no time. Prepare 1 (26-ounce) package frozen hash-browned potatoes according to directions.

Meanwhile, heat leftover chili until hot. Spoon chili over potatoes and sprinkle with shredded 50 percent reduced-fat jalapeno cheese.

On the side, add a packaged GREEN SALAD and CORN MUFFINS from the bakery. Fresh TROPICAL FRUIT is an easy dessert.

6/ 5

Meatless Friday

Make breakfast into dinner with BAKED EGGS WITH CHEESY POLENTA (see recipe). Serve the egg dish with a SPINACH SALAD and CRUSTY BREAD. For dessert, ORANGE SHERBET is light.

6/ 6

Easy Entertaining Saturday

Splurge tonight and serve your lucky guests BEEF MEDALLIONS IN PORTOBELLO WINE SAUCE (see recipe). Serve with your GARLIC MASHED POTATOES and FRESH BROCCOLI FLORETS. Add a MIXED GREENS SALAD and SOURDOUGH ROLLS. CHILLED LEMON DESSERT (see recipe) ends your fine meal.

THE RECIPES

BAKED EGGS WITH CHEESY POLENTA (Friday)

4 cups unsalted vegetable broth

1 cup polenta or coarsely ground yellow cornmeal

2 cups shredded 50 percent reduced-fat sharp cheddar cheese

1/4 cup reduced-fat sour cream

1/2 teaspoon coarse salt

1/4 teaspoon pepper

1 cup no-salt-added marinara sauce

12 eggs

12 slices Tuscan cheddar, tomato basil cheddar or sharp cheddar, cut 1/8-inch thick

1/4 cup chopped fresh basil

Heat oven to 400 degrees. Coat a large (2-quart) shallow baking dish with cooking spray. Place on a baking sheet. Bring broth to simmer in large saucepan and slowly whisk in polenta, making sure there are no lumps. Reduce heat to low, and cook, stirring constantly, 15 minutes or until mixture is very thick and smooth. Remove from heat; stir in the 2 cups shredded cheddar cheese and the sour cream until smooth. Season with salt and pepper.

Spoon polenta mixture into prepared dish. Top with marinara sauce, spreading evenly. Carefully break eggs on top of sauce. Top each egg with a slice of cheese. Bake 10 minutes or until eggs are cooked as desired. Remove from oven; let stand 5 minutes. Sprinkle with basil. (Adapted from “The Cabot Creamery Cookbook: Simple, Wholesome Dishes From America’s Best Dairy Farms”; Oxmoor House, 2015.) Serves 6.

Per serving: 459 calories, 35 grams protein, 22 grams fat (41 percent calories from fat), 10.9 grams saturated fat, 34 grams carbohydrate, 412 milligrams cholesterol, 791 milligrams sodium, 3 grams fiber.

BEEF MEDALLIONS IN PORTOBELLO WINE SAUCE (Saturday)

1 cup unsalted chicken broth

1/2 cup Madeira or port wine (see Note)

1 tablespoon dried thyme

1/2 teaspoon black pepper

1/2 teaspoon garlic powder

2 large portobello mushrooms, thinly sliced

1 tablespoon butter

6 beef tenderloin steaks, cut 1-inch thick (about 1 1/2 pounds)

1/2 medium onion, sliced

1 tablespoon flour

1/2 teaspoon coarse salt

In a medium bowl, mix together broth, wine, thyme, pepper and garlic powder until blended. Add mushrooms; toss to coat well. Cover and set aside.

In a large nonstick skillet, melt butter on medium-high heat. Add steaks and cook 4 to 5 minutes per side. Remove steaks from skillet; place on plate and cover loosely to keep warm. Add onion to skillet; cook, stirring occasionally, for 3 minutes or until softened. Add flour and salt; cook 1 minute, stirring constantly. Pour mushroom mixture into skillet. Simmer 10 to 12 minutes, stirring occasionally, or until sauce is thickened and mushrooms are tender. Add steaks to sauce; heat 1 minute. Serve immediately. Serves 6.

Note: For wine substitute, combine 2 tablespoons balsamic vinegar, 6 tablespoons unsalted chicken broth and 1/2 teaspoon sugar; mix well to dissolve sugar.

Per serving: 222 calories, 26 grams protein, 8 grams fat (34 percent calories from fat), 3.7 grams saturated fat, 7 grams carbohydrate, 66 milligrams cholesterol, 271 milligrams sodium, 1 gram fiber.

Carb choices: 1/2.

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CHILLED LEMON DESSERT (Saturday)

1 refrigerated piecrust from (15-ounce) package

1 (2.9-ounce) package lemon pudding and pie filling mix (not instant)

1/2 cup sugar

2 1/4 cups water, divided

2 egg yolks

1 (8-ounce) package reduced-fat cream cheese, cut into cubes

2 cups miniature marshmallows

2 cups frozen reduced-fat whipped topping (thawed)

Unfold piecrust according to directions; press out folds. Place crust into 9-inch spring-form pan, trimming to fit bottom (only). Bake according to package directions. Cool completely.

Make pudding mix according to package directions for pudding (using the sugar, 1/4 cup water, egg yolks and then 2 cups water); cool slightly. Stir in cream cheese until well-blended. Cool completely (about 1 hour). Fold in marshmallows and whipped topping. Spread pudding mixture over cooled crust. Cover and refrigerate 3 hours or until set (but not longer than 24 hours). Run metal spatula along side of dessert to loosen; remove side of pan. Slice and serve. Serves 16.

Per serving: 175 calories, 2 grams protein, 8 grams fat (39 percent calories from fat), 4.6 grams saturated fat, 25 grams carbohydrate, 35 milligrams cholesterol, 158 milligrams sodium, no fiber.