Seven-Day Menu Planner

Add FRESH GREEN BEANS and DINNER ROLLS to round out the meal. Buy a CARROT CAKE for dessert.

PLAN AHEAD: Save enough turkey and cake for Monday.

2/ 17

Heat-and-Eat Monday

Use the leftover turkey for TOASTY TOMATOES AND TURKEY. Heat oven to 375 degrees. In a large bowl, combine 1 cup cooked (leftover) shredded turkey, 2 (14 1/2-ounce) cans diced undrained tomatoes with chiles, 1 small chopped onion, 2 1/2 cups fresh bread cubes and 1/2 teaspoon coarse salt. Spoon mixture into a 7-by-11-inch baking dish coated with cooking spray. Dot with 1 tablespoon butter. Bake 20 minutes. Sprinkle with 1/2 cup freshly grated parmesan cheese and bake 10 more minutes or until cheese begins to brown.

Serve with a SPINACH SALAD and WHOLE-GRAIN ROLLS. Slice the leftover CAKE for dessert and skip the icing.

2/ 18

Budget Tuesday

POT ROAST SOUP (see recipe) is delicious on a cold winter night. Serve with a ROMAINE SALAD and WHOLE-GRAIN BREAD. For dessert, FRESH PINEAPPLE is all you need.

2/ 19

Kids Wednesday

Kids can’t eat enough lightly BREADED CHICKEN NUGGETS (frozen). Pair them with CURLY FRIES (frozen) and steamed fresh BROCCOLI FLORETS. Add BREAD STICKS. For dessert, the kids will love BANANA PUDDING made with 1 percent milk.

TIP: Look for nuggets lightly breaded with whole-grain (such as Perdue or another brand).

2/ 20

Express Thursday

We’re always in the mood for GRILLED CHEESE SANDWICHES, especially when we have them with TACO SOUP. Prepare your favorite canned tomato soup; stir in some salsa and reduced-fat sour cream and top with any shredded cheddar cheese and baked tortilla chips. Add a packaged GREEN SALAD. For dessert, fat-free CHOCOLATE ICE CREAM is easy.

PLAN AHEAD: Save enough ice cream for Saturday.

2/ 21

Meatless Friday

Serve these highly seasoned SPICY BAKED POTATOES (see recipe) in shallow bowls to catch the jam-packed flavors. Serve with a MIXED GREENS SALAD and CORNBREAD (from a mix). PLUMS are plum-good for dessert.

2/ 22

Easy Entertaining Saturday

Put TILAPIA FILLETS WITH CAPERS AND ALMONDS (see recipe) in your favorites file like we did. Serve the fish with ORZO to catch the sauce. Add fresh steamed CARROTS tossed with butter and minced parsley for a pretty plate. SOURDOUGH ROLLS go in the breadbasket. For dessert, top leftover ICE CREAM with crumbled meringue cookies from the bakery.

SHOPPING LIST: flour, coarse salt, freshly ground pepper, tilapia (or flounder), butter, olive oil, slivered almonds, capers, lemon, orzo, fresh carrots, parsley, sourdough rolls, meringue cookies.

THE RECIPES

POT ROAST SOUP (Tuesday)

Makes 6 servings

Preparation time: 15 minutes

Cooking time: 5 1/2 to 6 1/2 hours on high; 8 1/2 to 9 1/2 hours on low; standing time: 5 minutes

INGREDIENTS

1 (2- to 2 1/2 pound) boneless beef shoulder roast

2 cups onions, chopped

1 (14 1/2-ounce) can diced tomatoes with green peppers and onions, undrained

1 cup frozen shredded hash brown potatoes

1 cup lower-sodium beef broth

1 tablespoon minced garlic

1 teaspoon dried thyme leaves

1/4 teaspoon coarse salt

1/4 teaspoon pepper

2 cups broccoli slaw

1/2 cup frozen peas

Cut beef roast into 12 equal pieces. Place in 4 1/2- to 5 1/2-quart slow cooker. Add onions, tomatoes, potatoes, broth, garlic, thyme, salt and pepper. Cover and cook on high 5 to 6 hours, or on low 8 to 9 hours, until beef is fork-tender. Stir in broccoli slaw; continue cooking, covered, 30 minutes or until broccoli slaw is crisp-tender. Turn off slow cooker. Stir in peas; let stand, covered, 5 minutes.

Per serving: 277 calories, 36 grams protein, 6 grams fat, (20 calories from fat), 2.5 grams saturated fat, 20 grams carbohydrate, 98 milligrams cholesterol, 512 milligrams sodium, 4 grams fiber.

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SPICY BAKED POTATOES (Friday)

Makes 4 servings

Preparation time: 15 minutes

Cooking time: about 10 minutes, plus potatoes; standing time for potatoes: 5 minutes

INGREDIENTS

4 (6- to 8-ounce) baking potatoes

1 teaspoon canola oil

1 medium onion, coarsely chopped

1 large green or red bell pepper, coarsely chopped

1 teaspoon minced garlic

1 (15- to 16-ounce) can chili beans in spicy sauce, undrained

1 tablespoon Worcestershire sauce

1/2 teaspoon minced pickled jalapeno pepper, if desired

1 cup shredded Monterey Jack cheese

Reduced-fat sour cream for garnish

Scrub and pierce potatoes with a fork. Microwave on high on triple-folded white paper towels for 6 minutes per pound (see Note); wrap in fresh paper towels, then terry towel and let stand 5 minutes.

Meanwhile, heat oil on medium in a large nonstick skillet. Add onion, bell pepper and garlic; cook 5 minutes or until softened. Stir occasionally. Add beans and sauce, Worcestershire sauce, and jalapeno pepper if desired. Reduce heat to low. Cover and simmer 5 minutes or until heated through. Split potatoes and top with bean mixture. Sprinkle with cheese and garnish with sour cream.

Note: Use paper towels to absorb moisture; wrap the potatoes in paper towels after baking for the same reason. The terry towel holds in the heat.

Per serving: 367 calories, 15 grams protein, 10 grams fat, (25 percent calories from fat), 5.6 grams saturated fat, 54 grams carbohydrate, 25 milligrams cholesterol, 644 milligrams sodium, 9 grams fiber.

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TILAPIA FILLETS WITH CAPERS AND ALMONDS (Saturday)

Makes 4 servings

Preparation time: 10 minutes

Cooking time: less than 10 minutes

INGREDIENTS

3/4 cup flour

Coarse salt and freshly ground pepper to taste

1 1/2 pounds tilapia fillets (or flounder)

2 tablespoons butter, divided

2 teaspoons olive oil, divided

1/4 cup slivered almonds

1/4 cup capers, drained

1 lemon, sliced paper-thin

Put the flour, salt and pepper in a pie plate; mix well. Coat fish in flour mixture, shaking off the excess; transfer to a plate. In a large nonstick skillet, melt 1 1/2 teaspoons butter in 1 teaspoon of the oil. Add half the fillets and cook over medium heat 3 to 4 minutes or until golden and crisp; turn once. Transfer to a plate and cover with foil to keep warm. Repeat with another 1 1/2 teaspoons butter, remaining oil and remaining fish. Add remaining 1 tablespoon butter and the almonds to skillet. Cook 2 minutes or until golden. Add capers and lemon and cook 1 minute or until heated through. Pour sauce over fish and serve immediately.

Per serving: 334 calories, 38 grams protein, 15 grams fat, (9 percent calories from fat), 5.3 grams saturated fat, 15 grams carbohydrate, 100 milligrams cholesterol, 395 milligrams sodium, 2 grams fiber.