Seven-Day Menu Planner

Serve with an ARUGULA AND STRAWBERRY SALAD. In a large bowl, whisk together 3 tablespoons low-fat mayonnaise, 2 tablespoons sherry vinegar, 1 teaspoon honey, 3 tablespoons extra-virgin olive oil, 1 tablespoon canola oil and 1/4 teaspoon coarse salt. Add 1 generous pint of fresh strawberries (hulled and halved) and a sprinkle of poppy seeds. Add 2 cups arugula; gently mix and serve immediately. (Adapted from “Old School Comfort Food,” Alex Guarnaschelli; Clarkson Potter, 2013.)

Add DINNER ROLLS. For dessert, buy a BOSTON CREAM PIE.

PLAN AHEAD: Prepare enough pork chops and save enough pie for Monday.

4/ 28

Heat-and-Eat Monday

Remodel the leftover pork into PORK PANINIS. Spread 1 to 2 teaspoons pesto on each of 8 slices Italian bread. Top 4 slices with thinly sliced cooked pork and sliced provolone cheese; top each sandwich with remaining bread and lightly brush outer surface of sandwiches with olive oil. Grill, pressing down on bread, in a medium-hot skillet until toasted on both sides.

Serve with deli COLESLAW and SLICED AVOCADOS. Leftover PIE is dessert.

4/ 29

Express Tuesday

Make it quick tonight with FRENCH DIP SANDWICHES with ROASTED VEGETABLES. Split a 12-ounce loaf of French bread lengthwise. Spread with 1/4 cup creamy Dijon mustard. Fill with 12 ounces warmed deli sliced roast beef and 1 1/2 pounds deli roasted vegetables (halved if large). Cut loaf into quarters. Heat au jus gravy and dip away.

Serve with CURLY FRIES (frozen) and a packaged GREEN SALAD. For dessert, fat-free VANILLA ICE CREAM is easy.

4/ 30

Budget Wednesday

I’m putting TUSCAN BEEF STEW (see recipe) into my favorites file for three reasons: It’s delicious, simple to prepare and low in cost. Serve with a MIXED GREENS SALAD and GARLIC BREAD. Keep dessert light with PEARS.

5/ 1

Kids Thursday

Have the kids help you prepare FISH STICKS (frozen) for dinner. Serve them with CREAMY PIEROGIES. In a large pan, cook 1 (16.9-ounce) package low-fat pierogies (any flavor) in boiling water 5 minutes or until they float; drain and transfer to a serving bowl.

Meanwhile, combine 1 (10 3/4-ounce) can less-sodium, less-fat condensed cream of mushroom soup and 1 cup frozen peas and carrots. Microwave on high (100 percent power) 3 to 4 minutes. Spoon over pierogies; toss to coat. Sprinkle with crumbled baked potato chips. On the side, dip BABY CARROTS into ranch dressing for a power-packed crunch.

Drink a STRAWBERRY-BANANA SHAKE for dessert. Blend 4 cups 1 percent milk, 1 (3.4-ounce) box instant vanilla pudding, 1 medium banana (cut into chunks) and 1/2 cup fresh or frozen strawberries for 1 minute or until smooth.

5/ 2

Meatless Friday

Make your no-meat dinner with little effort with this BLACK BEAN SOUP (see recipe). While it’s cooking, prepare GRILLED CHEESE AND TOMATO SANDWICHES on dense white bread. Slice KIWIFRUIT for dessert.

5/ 3

Easy Entertaining Saturday

Serve your guests colorful and flavorful CHICKEN WITH SPANISH-STYLE RICE AND TOMATOES (see recipe). Add a SPINACH SALAD WITH RED ONION RINGS and SOURDOUGH BREAD. Keep the theme going and buy FLAN for dessert.

THE RECIPES

TUSCAN BEEF STEW (Wednesday)

Makes 6 servings

Preparation time: 10 minutes

Cooking time: 7 to 8 hours on low; 5 to 6 hours on high

INGREDIENTS

1 (10 3/4-ounce) can condensed tomato soup

1 (10 3/4-ounce) can condensed beef broth

1/2 cup red wine or water

1 1/2 pounds well-trimmed beef stew meat, cut into 1-inch pieces

1 (14 1/2-ounce) can canned no-salt-added diced tomatoes with basil, garlic and oregano with juice

6 large fresh carrots, cut into 1-inch pieces

1 teaspoon Italian seasoning

1/2 teaspoon garlic powder

2 (15-ounce) cans reduced-sodium cannellini beans, rinsed

In a 4-quart or larger slow cooker, mix soup, broth, wine or water, beef, tomatoes, carrots, Italian seasoning and garlic powder. Cover and cook 7 to 8 hours on low or 5 to 6 hours on high. Stir in beans; cook on high 10 minutes.

Per serving: 374 calories, 33 grams protein, 8 grams fat (19 percent calories from fat), 3 grams saturated fat, 43 grams carbohydrate, 71 milligrams cholesterol, 790 milligrams sodium, 12 grams fiber.

Dietary exchanges: 2 starch, 3 vegetable, 4 lean meat.

** ** **

BLACK BEAN SOUP (Friday)

Makes 4 servings

Preparation time: 10 minutes

Cooking time: about 10 minutes

INGREDIENTS

2 (15-ounce) cans reduced-sodium black beans with liquid

1/2 cup salsa

1 tablespoon chili powder

1 (14-ounce) can vegetable broth

1/2 cup shredded 50 percent reduced-fat cheddar cheese

1/4 cup reduced-fat sour cream

Minced green onions and chopped fresh cilantro for garnish

Place beans with liquid in a medium saucepan; partially mash beans with potato masher (or the back of a spoon). Cook on medium-high heat; stir in salsa, chili powder and broth. Bring to boil; reduce heat and simmer 5 minutes. Serve immediately, and garnish with cheese, sour cream, onions and cilantro.

Per serving: 210 calories, 15 grams protein, 5 grams fat (17 percent calories from fat), 2.8 grams saturated fat, 34 grams carbohydrate, 15 milligrams cholesterol, 965 milligrams sodium, 12 grams fiber.

Dietary exchanges: 2 1/2 starch, 1 lean meat.

** ** **

CHICKEN WITH SPANISH-STYLE RICE AND TOMATOES (Saturday)

Makes 6 servings

Preparation time: 15 minutes

Cooking time: about 30 minutes

INGREDIENTS

1 tablespoon olive oil

1 pound boneless chicken breast, cut into 1-inch pieces

1/4 teaspoon pepper

2 teaspoons minced garlic

1 (8- to 10-ounce) package Spanish-style yellow rice

1 (14-ounce) can fat-free chicken broth

1/2 cup water

1 pound fresh tomatoes, chopped (about 2 cups)

1 green bell pepper, coarsely chopped

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

1 to 3 teaspoons chopped pickled jalapenos

In a large nonstick skillet, heat oil on medium. Add chicken; sprinkle with pepper. Cook and stir 3 minutes; add garlic and cook 2 minutes or until chicken is cooked through. Remove chicken and garlic; keep warm.

To the skillet, add rice with seasoning packet, broth and water. Bring to boil; reduce heat to low and simmer 10 minutes, covered, or until water is almost absorbed. Stir in tomatoes, bell pepper, black beans and jalapenos. Top with reserved chicken. Simmer, covered, 8 to 10 minutes or until rice is tender and liquid is absorbed.

Per serving: 300 calories, 24 grams protein, 5 grams fat (13 percent calories from fat), 0.8 gram saturated fat, 43 grams carbohydrate, 48 milligrams cholesterol, 980 milligrams sodium, 5 grams fiber.

Dietary exchanges: 3 starch, 3 lean meat.