7-DAY MENU PLANNER
Black pepper, divided 1 (15-ounce) can reducedsodium black-eyed peas, rinsed ½ small seedless cucumber, cut into ¼inch pieces 3 green onions, chopped 1 jalapeno pepper, seeded and minced ½ cup chopped fresh cilantro leaves 2 tablespoons fresh lime juice
Sunday (Family)
Celebrate family day and enjoy SPICED PORK WITH BLACK-EYED PEA SALSA (see recipe). Serve it with steamed CABBAGE, a LETTUCE WEDGE and WHOLEGRAIN ROLLS. For dessert, top APPLE CRISP with VANILLA ICE CREAM.
Plan ahead: Save enough ice cream for Monday.
Shopping list: olive oil, pork tenderloin, chili powder, cumin, coarse salt, black pepper, canned reduced-sodium black-eyed peas, seedless cucumber, green onions, jalapeño pepper, cilantro, lime, cabbage, lettuce, whole-grain rolls, apple crisp, vanilla ice cream.
Monday (Express)
For a fast meal, serve ROAST BEEF WRAPS WITH HORSERADISH SLAW. For 2 wraps: In a medium bowl, combine ¼ cup reduced-fat sour cream and 1 tablespoon prepared horseradish. Fold in 1 cup coleslaw mix. Top each of two (10-inch) wholegrain flour tortillas with 1 cup baby spinach, 2 ounces deli sliced roast beef, 1 slice 50% light cheddar cheese and half the slaw. Roll tightly, folding the sides. Slice on the diagonal and serve.
Add BAKED CHIPS and GRAPE TOMATOES to the plate. Enjoy leftover ICE CREAM for dessert.
Shopping list: reducedfat sour cream, prepared horseradish, coleslaw mix, whole-grain flour tortillas, baby spinach, deli sliced roast beef, 50% light cheddar cheese, baked chips, grape tomatoes.
Tuesday (Meatless)
Forget meat tonight for GRILLED CHEESE-AND-TOMATO PANINIS. On Italian bread, spread a little pesto; top with tomato slices and part-skim mozzarella cheese slices. Coat outside of bread with cooking spray; brown in a skillet, pressing sandwiches with a spatula until cheese melts.
Serve with vegetarian SPLIT PEA SOUP. Make the meal extra-special and add your own DEVILED EGGS. For dessert, try PLUMS.
list: Italian bread, pesto, tomatoes, partskim mozzarella, cooking spray, vegetarian split pea soup, ingredients for your deviled eggs, plums.
Wednesday (Kids)
Serve the kids SWEETAND-SOUR MEATBALLS tonight. Heat beef gravy (from can or jar) with seedless red raspberry jam to taste. Add refrigerated meatballs; heat through. Stir in some reduced-fat sour cream and chopped fresh parsley.
Serve over EGG NOODLES. Add GREEN PEAS (from frozen) and SOFT ROLLS. For dessert, how about a big bowl of FRESH STRAWBERRIES?
list: can or jar beef gravy, seedless red raspberry jam, refrigerated meatballs, reduced-fat sour cream, fresh parsley, egg noodles, frozen green peas, soft rolls, fresh strawberries.
Thursday (Budget)
You’ll save money and get a taste of merry old England with TOAD-IN-THE-HOLE (see recipe). Serve it with CHICKEN NOODLE SOUP and SESAME BREAD STICKS. PEARS are an easy dessert.
list: flour, coarse salt, pepper, eggs, whole milk, butter, stoneground mustard, cooking spray, sweet pork sausage links, maple syrup, chicken noodle soup, sesame bread sticks, pears.
Friday (Heat and Eat)
A dinner of rotisserie CHICKEN and deli MACARONI SALAD is almost ready. Serve with MIXED GREENS and WHOLE-GRAIN BREAD. Slice KIWIS for dessert.
Shopping list: rotisserie chicken, deli macaroni salad, mixed greens, whole-grain bread, kiwis.
Saturday (Easy Entertaining)
Entertain your friends with CHICKEN PAPRIKA (see recipe). Serve over EGG NOODLES. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Buy a CARROT CAKE for dessert.
Shopping list: boneless skinless chicken breasts or thighs, paprika, coarse salt, pepper, olive oil, onion, no-salt-added or regular fireroasted diced tomatoes, halfand-half, fresh parsley, egg noodles, romaine, wholegrain rolls, carrot cake.
SPICED PORK WITH BLACK-EYED PEA SALSA (SUNDAY)
Servings: makes 4 servings
Preparation time: 15 minutes
Cooking time: less than 25 minutes; standing time: 5 minutes
Heat oven to 400 degrees. Heat 2 teaspoons oil in a large ovenproof skillet on medium-high. Season the pork with the chili powder, cumin, ¼ teaspoon salt and ¼ teaspoon pepper. Cook 6 to 8 minutes, turning until browned on all sides. Transfer the skillet to the oven; roast 12 to 15 minutes or until the internal temperature reaches 150 degrees. Remove from oven to cutting board and tent with foil; let stand 5 minutes before slicing. Meanwhile, in a large bowl, combine the peas, cucumber, onions, jalapeno, cilantro, lime juice, remaining 2 teaspoons oil, ¼ teaspoon