Seven-Day Menu Planner

Make an easy BLUEBERRY PIE for dessert. Bake a frozen piecrust according to directions; cool. Combine 1 (16-ounce) jar blueberry jam (or spread) and 1/4 teaspoon ground cinnamon; microwave on high 1 minute or until mixture liquefies. Stir in 2 cups fresh blueberries. Spoon mixture into shell. Chill; slice and garnish with light whipped cream and serve.

PLAN AHEAD: Make an extra pie for Monday (Labor Day).

9/ 02 -- Budget Monday

Celebrate Labor Day with ROOT BEER PULLED PORK SANDWICHES (see recipe) on whole-grain toasted buns. Serve with your POTATO SALAD and COLESLAW. For dessert, slice the leftover PIE and top it with fat-free VANILLA ICE CREAM.

PLAN AHEAD: Save enough pulled pork, buns and potato salad for Tuesday. Save ice cream for Tuesday and Saturday.

9/ 03 -- Heat-and-Eat Tuesday

No one will mind eating leftover PULLED PORK for dinner. Add the leftover POTATO SALAD along with PICKLES, OLIVES AND CARROT STICKS to munch on. Top the leftover ICE CREAM with fresh peaches.

9/ 04 -- Kids Wednesday

No kid can resist SPAGHETTI AND MEAT SAUCE. Buy any jarred meat sauce and spoon it over spaghetti. Top with a little freshly grated parmesan and dinner is ready. Add a CHOPPED LETTUCE SALAD, WHOLE-GRAIN ROLLS and WATERMELON CUBES for dessert.

9/ 05 -- Express Thursday

With the swiftness of Super Woman, you’ll have REUBEN WRAPS on the table. Spread burrito-size tortillas with reduced-fat Russian dressing. Top with deli coleslaw, thinly sliced deli corned beef and reduced-fat Swiss cheese. Roll, halve and eat. Serve with deli THREE-BEAN SALAD. NECTARINES are dessert.

9/ 06 -- Meatless Friday

With its good flavor and simplicity, you can’t go wrong with MACARONI SOUP WITH BEANS AND CABBAGE. Cook 1 1/2 cups elbow macaroni according to directions; drain.

Meanwhile, in a Dutch oven, heat 1 tablespoon canola oil on medium-high. Add 1 medium thinly sliced onion, 1 pound thinly sliced savoy cabbage, 1 teaspoon minced garlic and 1/4 teaspoon pepper; cook 6 to 8 minutes or until cabbage begins to wilt, stirring often. Add 4 (14-ounce) cans vegetable broth, 2 (19-ounce) cans rinsed cannellini beans and 1 1/2 cups water; heat to boiling. Add macaroni; heat through and serve.

Make a LETTUCE SALAD and top with sliced hard-cooked eggs and tomato wedges. Serve with CRUSTY BREAD. For dessert, try FRESH PLUMS.

9/ 07 -- Easy Entertaining Saturday

This BAKED GROUPER (see recipe) was a hit with our guests. Serve it with RICE tossed with petite GREEN PEAS (frozen). Add a BIBB LETTUCE SALAD and SOURDOUGH BREAD. For dessert, a dab of leftover ICE CREAM over BROWNIES and drizzled with CHOCOLATE SAUCE will cap off a fine meal.

CARIBBEAN CHICKEN AND RICE SALAD (Sunday)

Makes 6 servings

Preparation time: 25 minutes

Cooking time: less than 20 minutes, plus rice

INGREDIENTS

1/2 cup slivered almonds, divided

1 1/2 teaspoons olive oil, divided

12 ounces chicken breast tenders, cut into bite-size pieces

1 (8-ounce) package yellow rice

1/2 cup cilantro, chopped and divided

1/2 cup sweet onion, finely chopped (such as Vidalia or another variety)

1 fresh jalapeno pepper, seeded and finely chopped

1 teaspoon jerk seasoning

1 1/4 cups fresh orange juice, divided

1 teaspoon arrowroot (see NOTE)

1/4 teaspoon coarse salt

1/2 teaspoon orange zest (orange part only)

1 cup orange sections (fresh, canned or chilled)

4 cups fresh baby spinach leaves

Heat a large skillet on medium-high. Add almonds and cook, stirring, until golden; set aside. In same skillet, heat half the oil and cook chicken 4 minutes, stirring, or until almost cooked through. Remove to a warm plate and cover to finish cooking.

Meanwhile, cook the rice according to directions. Toss hot rice with 1/4 cup chopped cilantro; set aside to keep warm.

For the dressing: Heat the remaining oil in a pan. Add onions, jalapeno pepper and jerk seasoning, and cook 5 minutes or until onions are softened. Add 1 cup of orange juice and boil 5 minutes to reduce. Combine the arrowroot and remaining 1/4 cup orange juice and stir into sauce to thicken. Add the salt and orange zest. Toss the cooked chicken, orange sections, half the almonds, remaining 1/4 cup cilantro and spinach together. Add the hot rice and the dressing and toss again to mix thoroughly. Serve topped with remaining almonds.

NOTE: Arrowroot is a flavorless thickening agent. Look for it on the spice aisle or near the flour aisle.

Per serving: 305 calories, 19 grams protein, 7 grams fat (21 percent calories from fat), 0.9 gram saturated fat, 43 grams carbohydrate, 36 milligrams cholesterol, 656 milligrams sodium, 3 grams fiber.

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ROOT BEER PULLED PORK SANDWICHES (MONDAY)

Makes 10 servings

Preparation time: 20 minutes

Cooking time: 10 to 11 hours on low; 15 to 20 minutes on high

INGREDIENTS

1 (5- to 6-pound) bone-in pork shoulder, trimmed

1 (1-ounce) envelope onion soup mix

3/4 teaspoon coarse salt

1/2 teaspoon pepper

1 (12-ounce) can root beer

2 cups barbecue sauce, divided

Place pork on cutting board and sprinkle with onion soup mix; rub all over pork. Sprinkle with salt and pepper. Place in a 4-quart or larger slow cooker. In a medium bowl, whisk together the root beer and 1/2 cup barbecue sauce. Pour over pork. Cook on low 10 to 11 hours or until internal temperature is about 190 degrees. Remove pork to a cutting board and let it cool slightly. Pour and reserve about 3/4 cup of juices from slow cooker. (Pour a cup of liquid; discard fat for about 3/4 cup.) Use 2 forks to shred pork, discarding any fatty pieces. Place all the pork back into cooker with reserved juices. Add remaining barbecue sauce. Stir to combine. Re-cover; cook on high 15 to 20 minutes or until hot and bubbly. (Adapted from “The Recipe Girl Cookbook,” Lori Lange, Houghton Mifflin Harcourt, 2013.)

Per serving: 458 calories, 37 grams protein, 20 grams fat (41 percent calories from fat), 7.1 grams saturated fat, 27 grams carbohydrate, 132 milligrams cholesterol, 767 milligrams sodium, no fiber.

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BAKED GROUPER (Saturday)

Makes 6 servings

Preparation time: 15 minutes

Cooking time: 40 to 45 minutes

INGREDIENTS

2 tablespoons olive oil

2 small onions, cut into 6 wedges

1 green bell pepper, cut into strips

3/4 cup canned crushed tomatoes

5 tablespoons tomato paste (see NOTE)

Water (if needed)

1/2 teaspoon coarse salt to taste

1/2 teaspoon black pepper to taste

1 1/2 pounds skinless grouper filet, cut into 3-inch pieces

1 teaspoon lemon pepper seasoning

2 to 3 pinches cayenne pepper

Heat oven to 350 degrees. Heat oil in a large nonstick skillet on medium. Add onions and bell pepper; cook and stir 10 minutes or until softened. Stir in crushed tomatoes and tomato paste; cover. Reduce heat to low and simmer. Cook 10 minutes, stirring often, or until onions are very soft. (If mixture becomes too thick, thin with some water.) Season with the salt and pepper to taste. Put filets in a 9-by-13-inch baking dish, folding under thin ends. Season with lemon pepper seasoning and cayenne pepper. Add sauce and bake 20 to 25 minutes or until fish is opaque throughout.

NOTE: For convenience, look for tomato paste in a tube.

Per serving: 179 calories, 23 grams protein, 6 grams fat (29 percent calories from fat), 0.9 gram saturated fat, 8 grams carbohydrate, 42 milligrams cholesterol, 366 milligrams sodium, 2 grams fiber.