Seven-Day Menu Planner

Add GREEN BEANS WITH TOMATOES, OREGANO AND FETA. Heat 3 tablespoons olive oil on medium in a wide saucepan. Add 1 cup finely chopped onions and 2 cloves minced garlic; cook 3 minutes or until fragrant. Add 1 fennel bulb (thinly sliced); cook 3 minutes. Sprinkle with 1/4 teaspoon each coarse salt and freshly ground pepper. Add 2 (14-ounce) cans undrained stewed tomatoes; bring to a simmer. Reduce heat to low; cover and cook 30 minutes or until mixture becomes saucy. Add 2 pounds trimmed green beans (cut into 2-inch pieces); simmer 15 to 30 minutes or until tender. Add 1/3 cup chopped flatleaf parsley; simmer 5 minutes. Spoon into serving bowls; top with 1/2 cup crumbled feta cheese. (Adapted from “Fresh Food Nation,” Martha Holmberg; The Taunton Press, 2013.)

Make a BOSTON LETTUCE SALAD and add SOURDOUGH BREAD. Buy or make a PLUM TART for dessert.

PLAN AHEAD: Save enough pork, brown rice salad and tart for Monday.

7/ 29 -- Heat-and-Eat Monday

Make PORK SANDWICHES with the leftovers. Layer slices of pork and roasted red peppers on rosemary bread (or another dense bread) that has been spread with honey-mustard dressing. Serve with leftover BROWN RICE SALAD. End with leftover PLUM TART for dessert.

7/ 30 -- Express Tuesday

Make CHICKEN STIR-FRY for a quick meal. Cook and stir 4 cups fresh vegetables for stir-fry (such as bell peppers, mushrooms, broccoli and carrots) or 1 (1-pound) package frozen stir-fry vegetables in 1 tablespoon canola oil on medium-high 3 or 4 minutes or until softened. Add 1 (8- to 10-ounce) package refrigerated, cooked, sliced chicken breast and 1/2 cup stir-fry sauce; cook 1 to 2 minutes or until hot. Spoon over quick-cooking RICE.

Serve with a packaged GREEN SALAD and CRUSTY BREAD. KIWIFRUIT is dessert.

7/ 31 -- Kids Wednesday

HURRY-UP LASAGNA has “kids’ favorite” written all over it. Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray and spread 1 1/4 cups (from a 26-ounce jar) red pasta sauce into dish. Arrange 12 frozen large cheese ravioli (from a 30-ounce bag) over sauce and scatter 1 (10-ounce) package frozen chopped spinach (thawed and squeezed dry) over ravioli. Top with 1 cup (of 2 cups total) part-skim shredded mozzarella cheese. Cover with another layer of ravioli, the remaining sauce and mozzarella. Cover tightly with foil and bake 25 minutes; uncover and bake 5 to 10 more minutes or until bubbly.

Serve with CELERY CANOES (cream cheese in celery sticks). Try one of summer’s best desserts and have a NECTARINE.

8/ 1 -- Budget Thursday

Take a few liberties with the traditional and make “PAELLA” PRONTO (see recipe). Add a MIXED GREENS SALAD and WHOLE-GRAIN PITA BREAD. Slice CANTALOUPE WEDGES for dessert.

8/ 2 -- Meatless Friday

Skip meat tonight with PIEROGIES on the menu. Cook 1 (16.9-ounce) package frozen potato and onion pierogies in boiling water 5 minutes or until they float; remove from heat, drain and return to pot.

Meanwhile, combine 1 1/2 cups marinara sauce, 1/2 cup sliced green olives and 1/4 teaspoon crushed red pepper in separate saucepan; bring to a simmer. Pour sauce over hot pierogies; stir gently. Serve on individual plates and garnish tops with dollops of reduced-fat ricotta cheese.

Serve with MIXED GREENS and FRESH PEACHES.

8/ 3 -- Easy Entertaining Saturday

Take your guests to Oregon for CURRIED CHICKEN SALAD WITH MARIONBERRIES (see recipe). Serve the refreshing salad with ORZO pasta tossed with parmesan cheese and POPPY SEED MUFFINS. Slice COCONUT CAKE for dessert.

TIP: The marionberry was developed in Oregon.

BROWN RICE SALAD WITH MINT AND PECANS (Sunday)

Makes 8 servings

Preparation time: 20 minutes

Cooking time: brown rice; chilling time: 2 to 8 hours

1/2 cup brown rice

1 1/4 cups fat-free chicken broth

1 medium tomato, chopped

1/2 cup red bell pepper, chopped

1/2 cup green onions, sliced

1/3 cup golden raisins

1/3 cup pecans, chopped

1/4 cup fresh mint, snipped

3 tablespoons olive oil

3 tablespoons fresh lemon juice

1/4 teaspoon coarse salt

1/4 teaspoon pepper

Cook rice with broth according to directions; cool. In a large bowl, combine rice, tomato, bell pepper, green onions, raisins, pecans and mint. Set aside. Separately, combine oil, juice, salt and pepper; mix well. Pour dressing over rice mixture and mix gently. Cover and chill 2 to 8 hours before serving.

Per serving: 154 calories, 2 grams protein, 9 grams fat (50 percent calories from fat), 1.1 grams saturated fat, 18 grams carbohydrate, no cholesterol, 202 milligrams sodium, 2 grams fiber.

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“PAELLA” PRONTO (Thursday)

Makes 6 servings

Preparation time: 20 minutes

Cooking time: about 30 minutes

1 (10-ounce) package frozen petite green peas

1 (13 1/2-ounce) package mild to hot turkey sausage, cut into 1/4-inch pieces

3/4 to 1 pound chicken tenders, cut into bite-size pieces

1 medium red bell pepper, chopped

1 garlic clove, crushed

1/4 teaspoon dried thyme

1 (8-ounce) package yellow rice mix (discard seasoning package; see NOTE)

2 cups water

1/8 teaspoon coarse salt

Black pepper to taste

Microwave peas 3 minutes on high (100 percent power); set aside. Meanwhile, in a large nonstick skillet, cook sausage 3 to 4 minutes on medium-high; stir occasionally. Remove to a plate. Coat same skillet with cooking spray; add chicken and cook 4 to 5 minutes or until no longer pink. Transfer to separate plate. Re-coat skillet with cooking spray and add bell pepper, garlic and thyme; cook 1 minute, stirring constantly. Add rice mix, water and sausage; bring to a boil. Reduce heat to medium-low and cook, covered, 10 minutes or until most of liquid has been absorbed. Stir peas and chicken into rice mixture and cook, covered, 5 minutes or until heated through. Add the salt and pepper to taste. Serve immediately.

NOTE: The rice seasoning packet adds 493 milligrams sodium per serving.

Per serving: 338 calories, 27 grams protein, 8 grams fat (21 percent calories from fat), 2.1 grams saturated fat, 37 grams carbohydrate, 90 milligrams cholesterol, 614 milligrams sodium, 3 grams fiber.

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CURRIED CHICKEN SALAD WITH MARIONBERRIES (Saturday)

Makes 4 servings

Preparation time: 15 minutes; chilling time for chicken: 20 to 30 minutes

Cooking time: 10 minutes

1 tablespoon olive oil

1 pound boneless, skinless chicken breasts

1/4 teaspoon coarse salt

Pepper to taste

1/3 cup reduced-fat mayonnaise

1 tablespoon dry white wine

2 tablespoons mango chutney

1 1/2 teaspoons curry powder

1 teaspoon fresh lemon juice

1/4 teaspoon ground ginger

1 scallion, chopped

1 rib celery, chopped

1/4 cup golden raisins

2 cups fresh or frozen marionberries (see NOTE)

1/4 cup roasted, salted cashews

Lettuce

In a large nonstick skillet, heat oil on medium. Sprinkle chicken with the salt and pepper; cook chicken 5 minutes on each side or to 165 degrees. Remove from pan, chill in refrigerator 20 to 30 minutes, and then cut into 1/2-inch cubes.

Meanwhile, combine mayonnaise, wine, chutney, curry powder, lemon juice and ginger in a large bowl. Add chicken, scallion, celery, raisins and berries; toss to coat. (If using frozen berries, refrigerate 30 minutes before serving for flavors to blend.) Just before serving, add cashews. Spoon salad onto a bed of lettuce.

NOTE: Blackberries may be substituted for marionberries.

Per serving: 332 calories, 27 grams protein, 12 grams fat (32 percent calories from fat), 1.9 grams saturated fat, 30 grams carbohydrate, 73 milligrams cholesterol, 526 milligrams sodium, 4 grams fiber.