On the side, add JASMINE RICE, deli COLESLAW and WHOLE-GRAIN BREAD. Spoon fresh STRAWBERRIES over fat-free VANILLA ICE CREAM for dessert.
PLAN AHEAD: Save enough chicken and pineapple and buy enough coleslaw and strawberries for Monday. Save enough ice cream for Thursday.
SHOPPING LIST: no-salt-added liquid marinade (such as Mrs. Dash), boneless skinless chicken breasts, fresh pineapple rings, jasmine rice, deli coleslaw, whole-grain bread, fresh strawberries, fat-free vanilla ice cream.
Heat and Eat Monday
Today’s meal is easy because you already have leftover chicken, pineapple, deli coleslaw and strawberries. Add DILLY POTATO SALAD (see recipe), vegetarian BAKED BEANS (canned) and WHOLE-GRAIN ROLLS to the spread. Buy BROWNIES and serve them with the leftover strawberries for a festive dessert.
SHOPPING LIST: baking potatoes, kosher dill spears, fresh parsley, Vidalia or other sweet onion, fresh chives, green onion, eggs, celery salt, black pepper, low-fat mayonnaise, yellow mustard, paprika, fresh dill, canned vegetarian baked beans, whole-grain rolls, brownies.
Budget Tuesday
For a low-cost meal, SKILLET PORK CHOPS AND WHITE BEANS is easy. Pan-fry pork chops in a little canola oil; remove to a plate to keep warm. Wipe skillet, add any rinsed canned white beans and undrained canned diced tomatoes with green chiles. Cover and simmer 5 minutes; add chops back to skillet. Cook 1 minute or until hot. Serve with BROCCOLI and CORNBREAD (from a mix). KIWIFRUIT is good for dessert.
SHOPPING LIST: pork chops, canola oil, any canned white beans, canned diced tomatoes with green chiles, broccoli, cornbread mix, kiwifruit.
Meatless Wednesday
Put TEX-MEX VEGETABLE SOUP on your favorites list. In a 4-quart or larger slow cooker, combine 1 (15-ounce) can each rinsed reduced-sodium black beans and pinto beans, 2 (14.5-ounce) cans undrained Mexican-style diced tomatoes, 2 cups frozen corn, 1 (14-ounce) can vegetable broth, 2 medium chopped red potatoes, 1 cup frozen chopped onions, 1 cup medium salsa and 1 cup frozen cut green beans. Mix well. Cover and cook on low 6 hours or until vegetables are tender. Thin with additional broth or water if desired.
Add a SLICED AVOCADO SALAD and serve the soup with fat-free whole-grain FLOUR TORTILLAS. PLUMS are dessert.
SHOPPING LIST: canned reduced-sodium black and pinto beans, canned Mexican-style diced tomatoes, frozen corn, vegetable broth, red potatoes, frozen chopped onions, medium salsa, frozen cut green beans, avocado, lettuce (for salad), fat-free whole-grain flour tortillas, plums.
Express Thursday
TUNA RED BEAN SALAD is a quick and tasty meal. Toss 2 (15-ounce) cans rinsed reduced-sodium kidney beans, 2 (6-ounce) cans drained flaked water-packed albacore tuna, 3 diced plum tomatoes, 1 small thinly sliced red onion and 1 package salad greens with Dijon vinaigrette. Sprinkle with crumbled bacon and toasted walnuts; toss to mix and serve. If you need more food, add any SOUP and WHOLE-GRAIN ROLLS. Leftover ICE CREAM is your dessert.
SHOPPING LIST: canned reduced-sodium kidney beans, canned water-packed albacore tuna, plum tomatoes, red onion, packaged salad greens, Dijon vinaigrette, bacon, walnuts, any soup, whole-grain rolls.
Kids Friday
The kids are always excited about MACARONI AND CHEESE (see recipe). Serve with frozen tiny GREEN PEAS and WHOLE-GRAIN ROLLS. Make instant CHOCOLATE PUDDING with 1 percent milk for dessert.
SHOPPING LIST: fat-free chicken broth, elbow macaroni, 1 percent milk, butter, flour, 50 percent reduced-fat cheddar cheese, coarse salt, pepper, frozen tiny green peas, whole-grain rolls, instant chocolate pudding.
Easy Entertaining Saturday
BACON-WRAPPED PORK TENDERLOINS WITH TEXAS CAVIAR (see recipe) are certainly guest-worthy. Serve them with BROWN RICE, fresh GREEN BEANS and ROMAINE SALAD. Buy a CHEESECAKE for dessert.
SHOPPING LIST: canned unseasoned black-eyed peas, green onions, olive oil, chili powder, red wine vinegar, pork tenderloins, thick sliced bacon, brown rice, fresh green beans, romaine, cheesecake.
DILLY POTATO SALAD (Monday)
Makes 8 servings
Preparation time: 20 minutes
Cooking time: 20 minutes
4 medium baking potatoes
4 tablespoons dill pickle juice
3 finely chopped kosher dill spears
1/4 cup chopped fresh parsley
1/2 cup chopped Vidalia or other sweet onion
1 tablespoon chopped fresh chives
1 minced green onion
2 chopped hard-cooked eggs
1/2 teaspoon celery salt
Freshly ground black pepper
For the dressing:
1/2 cup low-fat mayonnaise
2 teaspoons yellow mustard
2 teaspoons dill pickle juice
Paprika for garnish
Fresh dill for garnish
In a large saucepan, bring potatoes (with skins) to boil; reduce heat and simmer potatoes about 20 minutes or until tender. Drain and cool. Remove skins, dice and place in large bowl. Add pickle juice, pickles, parsley, onion, chives, green onion and eggs; gently mix with rubber spatula, being careful not to crush potatoes. Add celery salt and pepper to taste.
Meanwhile, in a small bowl, mix mayonnaise, mustard and pickle juice. Pour over potato mixture; stir gently. Garnish with paprika and sprigs of dill.
Per serving: 106 calories, 3 grams protein, 2 grams fat (20 percent calories from fat), 0.4 gram saturated fat, 18 grams carbohydrate, 47 milligrams cholesterol, 395 milligrams sodium, 2 grams fiber.
MACARONI AND CHEESE (Friday)
Makes 4 servings
Preparation time: 10 minutes
Cooking time: 40 minutes
1 (14-ounce) can fat-free chicken broth
1 cup plus 2 tablespoons elbow macaroni
¾ cup 1 percent milk
2 tablespoons cut-up butter
2 teaspoons flour
Coarse salt and pepper to taste
1 cup 50 percent reduced-fat shredded cheddar cheese
Heat oven to 350 degrees. In a 2 ½-quart baking dish, combine broth, macaroni, milk, butter, flour and salt and pepper to taste; mix well. Cover with foil and bake 15 minutes; stir. Bake 15 more minutes and stir. Bake 10 more minutes. Remove from oven. Stir in cheddar cheese and serve.
Per serving: 259 calories, 14 grams protein, 11 grams fat (39 percent calories from fat), 7 grams saturated fat, 27 grams carbohydrate, 33 milligrams cholesterol, 606 milligrams sodium, 1 gram fiber.
BACON-WRAPPED PORK TENDERLOINS WITH TEXAS CAVIAR (Saturday)
Makes 12 servings
Preparation time: 15 minutes; marinating time: 2 hours
Cooking time: less than 20 minutes; standing time: 3 minutes
For the Texas Caviar
3 (15-ounce) cans unseasoned black-eyed peas, drained and rinsed
1/2 cup thinly sliced green onions
3 tablespoons olive oil
2 tablespoons chili powder
2 tablespoons red wine vinegar
For the tenderloins
2 (1-pound) pork tenderloins, trimmed
12 thick slices bacon
Soak 12 round wooden toothpicks in water; set aside. Prepare a medium-hot grill. In a large bowl, combine black-eyed peas and onions. In small bowl, mix together oil, chili powder and red wine vinegar. Add oil mixture to peas; toss to coat. Cover; marinate at room temperature 2 hours, stirring occasionally.
Cut each tenderloin into 6 medallions (12 total pieces). In a large skillet, boil bacon in 1 1/2 inches water, uncovered, 1 minute. Drain; cool slightly. Wrap 1 bacon slice around each medallion; secure with toothpicks. Grill medallions 12 to 15 minutes or until internal temperature is 145 degrees, turning once. Transfer to serving platter; let stand 3 minutes. Remove toothpicks; serve with Texas Caviar.
Per serving: 260 calories, 23 grams protein, 10 grams fat (37 percent calories from fat), 2.8 grams saturated fat, 17 grams carbohydrate, 59 milligrams cholesterol, 579 milligrams sodium, 4 grams fiber.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email: menuplanner(at)mindspring.com. Follow Susan on Twitter: @7DayMenu.
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