Seven-Day Menu Planner

PLAN AHEAD: Save enough ham and pie for Monday.

7/ 21

Heat-and-Eat Monday

With Sunday’s leftover ham, make HAM AND THREE-BEAN SALAD (see recipe). Add CRUSTY BREAD and, of course, leftover PIE.

7/ 22

Express Tuesday

Decrease your food expenditures and your calories with this OPEN-FACE TURKEY REUBEN SANDWICH. Heat oven to 350 degrees. Make a lighter Russian dressing by combining 1/4 cup low-fat mayonnaise, 1 1/2 tablespoons ketchup and 1 tablespoon sweet pickle relish; mix well. Rinse and squeeze dry 1 cup refrigerated sauerkraut. Toss together the dressing and sauerkraut in a medium bowl. Arrange 4 slices rye bread on a rimmed baking pan. On each slice, layer 1 thin slice Swiss cheese (cut to fit bread), 2 thin slices deli turkey, 1/2 cup sauerkraut mixture and 1 more slice of Swiss cheese. Bake 2 minutes or until the cheese melts.

Serve with OVEN FRIES (frozen) and DILL PICKLES. Add SLICED CANTALOUPE for dessert.

7/ 23

Budget Wednesday

Save some money and time and serve ITALIAN CHICKEN WITH NOODLES. Sprinkle 1 1/2 pounds boneless, skinless chicken thighs with 2 teaspoons dried thyme and 2 teaspoons dried oregano. In a 4-quart or larger slow cooker, add 1 (14-ounce) can fat-free chicken broth, 1 (14.5-ounce) can no-salt-added undrained diced tomatoes, 1 1/2 cups thinly sliced carrots and 1 large thinly sliced onion (separated into rings). Top with chicken; cover. Cook 7 hours on low.

Stir in 3 cups uncooked no-yolk egg noodles and 3/4 cup frozen peas. Cover; cook 15 more minutes on high or just until the noodles are tender.

Add a LETTUCE WEDGE and GARLIC BREAD. Fresh PINEAPPLE is dessert.

7/ 24

Meatless Thursday

PIMENTO CHEESE SANDWICHES have always been high on my list of favorites. I look for the refrigerated low-fat version of the cheese (or you can make your own). Add some seeded, chopped jalapeno peppers to the cheese, fill the sandwich with lots of lettuce and tomato slices, and eat it on whole-grain bread or toast.

You can add baked POTATO CHIPS and SWEET PICKLES on the side. Serve with your favorite deli SOUP. Add STRAWBERRIES for dessert.

7/ 25

Kids Friday

TACO CASSEROLE is kind to your budget and nice to your taste buds. Heat oven to 400 degrees. Brown 1 1/2 pounds lean ground beef in a large nonstick skillet on medium-high; drain. Stir in 1 (1.25-once) package less-sodium taco seasoning mix, 1 (16-ounce) can reduced-sodium rinsed pinto beans, 1 (8-ounce) can no-salt-added tomato sauce and 1 (11-ounce) can drained Mexican-style rinsed corn. Bring to boil; Reduce heat to low; simmer 5 minutes. Spoon into a 2-quart baking dish. Sprinkle with 1 cup reduced-fat shredded cheddar cheese and 1 cup coarsely crushed tortilla chips. Bake 5 to 10 minutes or until cheese melts.

Serve with shredded lettuce, diced tomatoes, diced avocado and reduced-fat sour cream.

Instant VANILLA PUDDING made with 1 percent milk makes dessert easy.

7/ 26

Easy Entertaining Saturday

PAN-ROASTED CHICKEN BREASTS WITH ROASTED TOMATOES AND WHITE BEANS (see recipe) was a big hit with our guests. Add a ROMAINE SALAD and SOURDOUGH BREAD. LIME SHERBET and BUTTER COOKIES are a refreshing dessert.

SHOPPING LIST: extra-virgin olive oil, skin-on, bone-in chicken breasts, cherry tomatoes, garlic, coarse salt, pepper, dried rosemary, any canned reduced-sodium white beans, romaine, sourdough bread, lime sherbet, butter cookies.

COUSCOUS SALAD WITH DRIED CHERRIES (Sunday)

Servings: Makes 8 servings

Preparation time: 15 minutes

Cooking time: for the couscous and pine nuts; standing time: 5 minutes; cooling time: 10 minutes

INGREDIENTS

1 cup fat-free chicken broth

3/4 cup couscous

1/2 cup dried tart cherries

1/2 cup carrots, coarsely chopped

1/2 cup cucumber, seeded, unpeeled and chopped

1/4 cup green onions, thinly sliced

1/4 cup pine nuts, toasted

3 tablespoons balsamic vinegar

1 tablespoon olive oil

1 tablespoon Dijon mustard

1/4 teaspoon coarse salt

1/8 teaspoon freshly ground pepper

6 cups salad greens

In a medium saucepan, bring broth to boil; stir in couscous. Remove from heat; let stand, covered, 5 minutes. Fluff with fork. Uncover and let cool 10 minutes.

In a large bowl, combine cooked couscous, cherries, carrots, cucumber, onions and pine nuts; toss to mix. In a small bowl, combine vinegar, oil and mustard; mix well. Pour dressing over couscous mixture; stir to coat. Season with salt and pepper. Place salad greens on a serving platter. Spoon couscous mixture over greens.

Per serving: 145 calories, 4 grams protein, 4 grams fat (25 percent calories from fat), 0.6 gram saturated fat, 23 grams carbohydrate, no cholesterol, 227 milligrams sodium, 3 grams fiber.

Carb choices: 1 1/2.

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HAM AND THREE-BEAN SALAD (Monday)

Servings: Makes 6 servings

Preparation time: 15 minutes

INGREDIENTS

1/2 cup ham, well-trimmed and chopped

12 ounces fresh sliced mushrooms

1 (7-ounce) jar roasted red peppers, drained and cut into strips

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

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

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

2 ribs celery, sliced

1/2 cup parmesan cheese, coarsely shredded and divided

2/3 cup reduced-fat Italian dressing

1/4 cup fresh parsley, chopped

8 cups salad greens

In a large bowl, combine ham, mushrooms, peppers, all the beans, celery and 1/4 cup of parmesan. Add Italian dressing and parsley; toss to coat well. Spoon onto serving platter covered with salad greens. Serve topped with remaining parmesan.

Per serving: 291 calories, 20 grams protein, 6 grams fat (16 percent calories from fat), 1.9 grams saturated fat, 45 grams carbohydrate, 11 milligrams cholesterol, 736 milligrams sodium, 14 grams fiber.

Carb choices: 3.

Note: To reduce the sodium further, substitute cooked chicken or turkey for the ham.

** ** **

PAN-ROASTED CHICKEN BREASTS WITH ROASTED TOMATOES AND WHITE BEANS (Saturday)

Servings: Makes 4 servings

Preparation time: 20 minutes

Cooking time: 22 to 26 minutes

INGREDIENTS

3 tablespoons extra-virgin olive oil

4 skin-on, bone-in chicken breasts (about 6 ounces each)

1 1/2 cups cherry tomatoes

4 cloves garlic, peeled

1/2 teaspoon coarse salt

1/4 teaspoon freshly ground pepper

3/4 teaspoon dried rosemary

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

Heat oven to 425 degrees. Heat an iron skillet on medium-high for 1 minute. Add oil, heat to almost smoking. Add chicken, skin-side down. Sear 3 minutes; do not touch (for better browning). After 3 minutes, turn chicken; add tomatoes and garlic so that they have contact with the pan. Season everything with salt and pepper and sprinkle with rosemary.

Place skillet in oven and roast 18 to 22 minutes or until chicken is 165 degrees. Add beans the last 5 minutes of cooking and stir them with the tomatoes and garlic. Remove skillet from oven; serve, discarding garlic. (Adapted from “Lodge Cast Iron Nation,” Pam Hoenig, editor; Oxmoor House, 2014.)

Per serving without skin: 330 calories, 31 grams protein, 13 grams fat (35 percent calories from fat), 2.1 grams saturated fat, 23 grams carbohydrate, 68 milligrams cholesterol, 414 milligrams sodium, 8 grams fiber.

Carb choices: 1 1/2.

Per serving with skin: 433 calories, 35 grams protein, 23 grams fat (47 percent calories from fat), 5.1 grams saturated fat, 23 grams carbohydrate, 87 milligrams cholesterol, 441 milligrams sodium, 8 grams fiber.

Carb choices: 1 1/2.