Seven-day menu planner

1 1/2 cups crushed herb-seasoned stuffing mix

1 teaspoon onion powder

1/4 teaspoon coarse salt

Coat chicken in mustard. Place in a resealable plastic bag; marinate chicken 2 hours to overnight. Heat oven to 400 degrees. Line a baking sheet with nonstick foil and place a rack on it. In another bag, combine stuffing mix and onion powder. Place 1 or 2 pieces chicken in bag at a time and shake to coat evenly. Arrange coated chicken on rack. Coat with cooking spray; sprinkle with salt. Bake 30 to 35 minutes or until chicken is 165 degrees and coating is browned. Serves 4.

Per leg: 161 calories, 17 grams protein, 6 grams fat (34 percent calories from fat), 1.4 grams saturated fat, 9 grams carbohydrate, 83 milligrams cholesterol, 412 milligrams sodium, 1 gram fiber.

Per thigh: 187 calories, 20 grams protein, 7 grams fat (36 percent calories from fat), 1.8 grams saturated fat, 9 grams carbohydrate, 106 milligrams cholesterol, 416 milligrams sodium, 1 gram fiber.

Basil and Garlic Tortellini (Thursday)

1 (8-ounce) package frozen cheese tortellini

1 tablespoon canola oil

1 (8-ounce) package sliced mushrooms

1 (14 1/2-ounce) can no-salt-added diced tomatoes, undrained

2 teaspoons basil leaves

1/4 teaspoon garlic salt

1/4 teaspoon pepper

2 tablespoons grated parmesan cheese

Cook tortellini as directed on package. Drain well. Meanwhile, heat oil in large skillet on medium-high. Add mushrooms; cook and stir 5 minutes. Stir in tomatoes, basil, garlic salt and pepper. Bring to boil, stirring occasionally. Reduce heat to low; simmer 5 minutes. Add tortellini and cheese; toss to coat well. Sprinkle with additional cheese, if desired. Serves 4.

Per serving: 253 calories, 11 grams protein, 9 grams fat (32 percent calories from fat), 3.2 grams saturated fat, 32 grams carbohydrate, 27 milligrams cholesterol, 323 milligrams sodium, 3 grams fiber.

Fettuccine and Spinach with Gorgonzola Sauce (Saturday)

1 (9-ounce) package refrigerated fettuccine

1 tablespoon butter

1 tablespoon flour

1 (12-ounce) can evaporated low-fat milk

3/4 cup crumbled Gorgonzola cheese (3 ounces)

3/4 teaspoon coarse salt

1/4 teaspoon pepper

1 (5- or 6-ounce) package fresh baby spinach

Cook pasta according to package directions. While pasta cooks, melt butter in a medium saucepan over medium heat. Add flour; cook 1 minute, stirring constantly with a whisk. Gradually add milk, stirring constantly with whisk. Increase heat to medium-high; bring to boil, stirring constantly. Reduce heat to low; simmer 3 minutes or until sauce thickens slightly, stirring frequently. Remove from heat and stir in cheese, salt and pepper. Combine the sauce, pasta and spinach; toss gently to coat and serve. Serves 4.

Per serving: 369 calories, 20 grams protein, 13 grams fat (30 percent calories from fat), 7.1 grams saturated fat, 45 grams carbohydrate, 90 milligrams cholesterol, 856 milligrams sodium, 3 grams fiber.

4/10

FAMILY SUNDAY

Make family day fuss-free with Oven-Fried Dijon Chicken (see recipe). Serve with your scalloped potatoes, sugar snap peas, a spinach salad and crusty bread. Buy a Boston cream pie for dessert.

Plan ahead: Prepare enough plain bone-in, skinless chicken thighs for Monday.

4/11

HEAT AND EAT MONDAY

Use the leftover (cooked) plain chicken thighs for chicken enchiladas with avocado corn salad. Heat oven to 400 degrees. Microwave 8 (6-inch) corn tortillas according to package directions until pliable. Divide shredded cooked chicken thighs among tortillas, then divide 3/4 cup (of 2 cups total) shredded cheddar-jack Mexican-style cheese and top with more chicken. Roll and place seam-side down in a single layer in an 11-by-7-inch baking dish coated with cooking spray. Pour 1 (10-ounce) can enchilada sauce over all; sprinkle with remaining 1 1/4 cups cheese. Bake 8 to 10 minutes or until hot.

Meanwhile, combine 1 diced avocado, 1 pint halved grape tomatoes, 1 (15-ounce) can rinsed no-salt-added corn kernels, 1 tablespoon fresh lime juice, and coarse salt and pepper to taste; toss gently. Serve with enchiladas. Add canned reduced-sodium pinto beans on the side. For dessert, orange sections are easy.

4/12

BUDGET TUESDAY

Pinch a few pennies with grilled ham and cheese sandwiches on the menu. Serve with heated stewed tomatoes (canned) drizzled with olive oil and a mixed greens salad. Enjoy red and green grapes for dessert.

4/13

EXPRESS WEDNESDAY

For a fast meal, try Stuffed Pitas with Tuna Caponata. Mix drained albacore tuna and caponata (eggplant appetizer in jar or can). Stuff into lettuce-lined whole-wheat pita bread. Serve with fresh vegetable sticks and deli minestrone soup topped with freshly grated parmesan cheese. tropical fruit is good for dessert.

4/14

MEATLESS THURSDAY

Basil and Garlic Tortellini (see recipe) is an alternative to meat tonight. Serve with a romaine salad and garlic bread. For a light dessert, pineapple chunks with toasted coconut is good.

4/15

KIDS FRIDAY

Kids always welcome burger night when they can choose their favorite kind. Whatever the choice, serve them on whole-grain buns along with lettuce and tomato. Add oven-fried potato wedges (frozen).

Make them "Eggs" on Toast for dessert. Toast 4 slices frozen cinnamon French toast according to directions. When cool, place on serving plates. Using an ice cream spade (not a scoop), top each slice with fat-free vanilla ice cream. Make two shallow depressions in ice cream with back of a spoon. Place 2 apricot halves (from 15-ounce can of apricots in light syrup), round-side up, in depressions. Spoon apricot syrup over "eggs" and serve.

4/16

EASY ENTERTAINING SATURDAY

Invite friends for Fettuccine and Spinach with Gorgonzola Sauce (see recipe), a company-friendly pasta. Serve with an arugula salad and baguettes. Buy fruit tarts for dessert.