Seven-Day Menu Planner

PLAN AHEAD: Save 2 chicken breasts and enough cake for Monday; save enough peaches for Wednesday.

5/ 4

Heat-and-Eat Monday

Use the leftovers for CHICKEN TACOS. Heat and shred the 2 leftover chicken breasts for the taco filling; spoon into warmed taco shells. Top the filling with salsa verde, shredded lettuce and reduced-fat sour cream. Alongside, add canned reduced-sodium PINTO BEANS. Slice the leftover CAKE for dessert.

5/ 5

Kids Tuesday

Treat your buckaroos to BISON CHEESEBURGERS using 2 percent American cheese slices on whole-grain buns. (Or you can use lean ground beef instead.) Of course your cowpokes will want lettuce, tomatoes and low-fat mayonnaise on their burgers. Serve the burgers with OVEN FRIES (frozen). For a fun dessert, ICE CREAM SANDWICHES are perfect.

5/ 6

Express Wednesday

Make a quick dinner of CORNED BEEF HASH AND STEAMED EGGS. Spread 2 (15-ounce) cans corned beef hash in a large nonstick skillet and cook 8 to 10 minutes on medium or until hot. Using the back of a large spoon, make 4 indentions into hash. Break 1 egg into a cup and slip into an indention in skillet. Repeat with 3 more eggs. Sprinkle eggs with coarse salt and pepper. Cover and cook 5 to 8 minutes or until eggs are set and cooked to desired doneness.

Serve with PICKLED BEETS, a packaged GREEN SALAD and RYE BREAD. Leftover PEACHES are a simple dessert.

5/ 7

Budget Thursday

There’s no need to sacrifice flavor for economy, as you’ll see in this SOUTHWESTERN CHILI (see recipe). Serve the low-cost dish with a LETTUCE WEDGE and CORNBREAD MUFFINS (from a mix). How about PLUMS for dessert?

TIP: Thin the leftover chili with broth for a delicious soup.

5/ 8

Meatless Friday

For a no-meat meal, COUSCOUS WITH PEPPERS AND OLIVES (see recipe) hit the spot at our house. Serve with a SPINACH SALAD with sliced hard-cooked eggs and FLATBREAD. Enjoy RED AND GREEN GRAPES for dessert.

5/ 9

Easy Entertaining Saturday

Invite friends for SHRIMP SCAMPI SKILLET. In a large nonstick skillet, heat 2 tablespoons extra-virgin olive oil on medium-high. Add 2 1/2 pounds large shrimp with tails (peeled and deveined). Cook 2 minutes or until shrimp are pink on one side. Turn; add 6 cloves minced garlic; cook, stirring, 2 to 3 minutes more or until shrimp are opaque throughout. Season with coarse salt and pepper to taste; stir, adding 2 thinly sliced greens onions, 2 tablespoons minced parsley, 1/4 cup fresh lemon juice and 1/4 cup dry white wine. Stir together and serve immediately. (Adapted from “Mr. and Mrs. Sunday’s Suppers,” Lorraine Wallace; Houghton Mifflin Harcourt, 2015.)

Serve the shrimp over ORZO along with CITRUS MARINATED TOMATO SALAD. In a medium bowl, combine 1/4 cup reduced-fat Italian dressing with 1/2 teaspoon lemon zest (yellow part only). Add 1 pound ripe diced tomatoes (about 2 1/2 cups); toss gently and let stand 15 minutes. Add SOURDOUGH BREAD. Buy FRUIT TARTS for dessert.

SHOPPING LIST: extra-virgin olive oil, large shrimp, garlic, coarse salt, pepper, green onions, parsley, lemon, dry white wine, orzo, reduced-fat Italian dressing, tomatoes, sourdough bread, fruit tarts.

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THE RECIPES

CHIPOTLE-ROASTED CHICKEN WITH POTATOES (Sunday)

1 1/2 teaspoons chipotle chili pepper seasoning

1 teaspoon paprika

1 teaspoon dried oregano

1/2 teaspoon garlic powder

1/2 teaspoon coarse salt

1/2 teaspoon cumin

1 1/2 pounds medium red potatoes (quartered)

1 tablespoon canola oil

2 teaspoons packed light brown sugar

6 (5- to 6-ounce) boneless, skinless chicken breasts

Heat oven to 400 degrees. Combine chipotle chili pepper seasoning, paprika, oregano, garlic powder, salt and cumin; mix well. In a large bowl, toss potatoes with oil and 1 teaspoon of spice mixture. Mix brown sugar with remaining spice mixture; set aside. Cover large baking sheet with nonstick foil. Rub spice mixture on both sides of chicken pieces. Arrange chicken on one half of baking sheet. Arrange potatoes in single layer on other half of baking sheet. Loosely cover chicken and potatoes with foil and bake 35 to 40 minutes; remove foil. Turn and rearrange potatoes. Bake, uncovered, 20 minutes, or until chicken is 165 degrees and potatoes are tender. Makes 6 servings of chicken; 4 servings of potatoes.

Per chicken breast (1 serving): 170 calories, 30 grams protein, 4 grams fat (21 percent calories from fat), 0.8 grams saturated fat, 2 grams carbohydrate, 91 milligrams cholesterol, 301 milligrams sodium, no fiber.

Carb choices: 0.

Per potatoes (1 serving): 163 calories, 4 grams protein, 4 grams fat (20 percent calories from fat), 0.3 gram saturated fat, 30 grams carbohydrate, no cholesterol, 61 milligrams sodium, 4 grams fiber.

Carb choices: 2.

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SOUTHWESTERN CHILI (Thursday)

1 tablespoon canola oil

1 pound chicken tenders, cut into 1-inch pieces

1 medium onion, chopped

1 medium red or green bell pepper, chopped

4 teaspoons chili powder

2 teaspoons cumin

1 teaspoon garlic powder

1/2 cup dry red wine or lower-sodium beef broth

1 (14 1/2-ounce) can no-salt-added diced tomatoes with juice

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

1 (15-ounce) can reduced-sodium Great Northern beans, with liquid

1 cup frozen corn

Coarse salt to taste

In a large saucepan, heat oil on medium-high. Cook chicken, onion and bell pepper 7 to 8 minutes or until liquid evaporates. Add chili powder, cumin and garlic powder. Cook, stirring constantly, 30 seconds or until aromatic. Stir in wine or broth, tomatoes and juice, black beans, Great Northern beans, corn and salt to taste. Bring mixture to boil. Reduce heat and simmer 20 minutes. Makes 6 1/2 cups.

Per cup: 278 calories, 23 grams protein, 5 grams fat (16 percent calories from fat), 0.6 gram saturated fat, 34 grams carbohydrate, 45 milligrams cholesterol, 143 milligrams sodium, 9 grams fiber.

Carb choices: 2 1/2.

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COUSCOUS WITH PEPPERS AND OLIVES (Friday)

2 pounds butternut squash (peeled, halved, seeded and cut into 1-inch pieces) (see NOTE)

1 red bell pepper, cut into 1-inch pieces

1 medium onion, cut into 12 wedges

6 cloves garlic

1 tablespoon plus 1 teaspoon olive oil, divided

1/2 teaspoon coarse salt, divided

1/4 teaspoon pepper

2 1/2 cups water

2 teaspoons cumin

1 teaspoon curry powder

10 ounces couscous (about 1 1/2 cups)

1/2 cup golden raisins

1/2 cup halved kalamata olives

Heat oven to 425 degrees. Put squash, bell pepper, onion, garlic, 1 tablespoon oil, 1/4 teaspoon salt and the pepper in a roasting pan; toss to coat. Spread in a single layer. Roast, turning once, 25 minutes or until vegetables are lightly browned and tender.

Meanwhile, in a large saucepan, bring water, remaining 1 teaspoon oil, cumin, curry powder and remaining salt to boil. Stir in couscous and raisins. Remove from heat, cover and let stand 5 minutes. Fluff couscous with fork; stir in roasted vegetables and olives and serve. Serves 6.

NOTE: Many supermarkets offer butternut squash already peeled and cut.

Per serving: 369 calories, 9 grams protein, 7 grams fat (16 percent calories from fat), 0.9 gram saturated fat, 71 grams carbohydrate, no cholesterol, 371 milligrams sodium, 7 grams fiber.

Carb choices: 5.