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>Family Sunday

Prepare pork with lentils (see recipe) for family day. Serve the combo dish with broccoli spears, mixed greens and whole-grain rolls. For dessert, top angel food cake with strawberries.

Plan ahead: Save enough cake for Monday.

Shopping list: Pork tenderloin, coarse salt, pepper, cooking spray, dry lentils, red wine vinegar, Dijon mustard, olive oil, celery, carrot, red onion, walnuts, fresh or dried tarragon, broccoli, salad greens, whole-grain rolls, angel food cake, strawberries.

>Budget Monday

Tangy barbecue chicken (see recipe) is a flavorful, low-cost dinner. The recipe goes into my "keeper" file. Serve it with pinto beans, coleslaw and cornbread (from a mix). Spoon fat-free chocolate sauce over leftover cake for dessert.

Plan ahead: Save enough chicken and coleslaw for Tuesday.

Shopping list: Ketchup, spicy brown mustard, balsamic vinegar, reduced-sodium Worcestershire sauce, garlic, smoked paprika, coarse salt, pepper, bone-in skinless chicken thighs and legs, pinto beans, coleslaw, cornbread mix, chocolate sauce.

>Heat and eat Tuesday

Make barbecue chicken sandwiches for an easy meal tonight. Shred and heat the leftover chicken and sauce and spoon it all on toasted whole-grain buns. Serve it with leftover coleslaw and add baked chips. Pears are dessert.

Shopping list: Whole-grain buns, baked chips, pears.

>Kids Wednesday

Here come the kids for one of their mom's favorite recipes for pizza. Serve your prize winner with cherry tomato halves and dip. They'll love chocolate banana grahams for dessert. For one serving: Break 1 graham cracker square into 2 rectangles. Top each piece with 1/4 teaspoon Nutella or peanut butter, a diagonal slice of banana and a sprinkling of toasted coconut. (Adapted from Woman's Day magazine.)

Shopping list: Mom's favorite pizza, cherry tomatoes, dip, graham crackers, Nutella, banana, coconut.

>Meatless Thursday

Skip meat tonight and enjoy Italian pasta and bean soup. Heat 1 tablespoon olive oil in a large saucepan on medium. Add 1 medium chopped onion and 1/4 teaspoon each coarse salt and pepper. Cook 6 to 7 minutes, stirring occasionally, or until onion begins to soften. Add 1 clove minced garlic; cook, stirring, 1 minute. Do not brown. Add 6 cups vegetable broth and 1 1/2 cups any small bow tie pasta; bring to boil. Reduce heat; simmer 8 to 10 minutes or until pasta is just tender. Stir in 2 (15-ounce) cans rinsed cannellini beans and 1 (14.5-ounce) can diced undrained tomatoes; cook until heated through, about 2 minutes. Remove from heat; stir in 1/2 cup chopped flatleaf parsley. Serve with freshly grated Parmesan. (Adapted from Woman's Day magazine.)

Add a lettuce wedge and garlic bread. For dessert, make instant butterscotch pudding with 1 percent milk and drizzle with strawberry sauce.

Plan ahead: Save enough soup for Friday.

Shopping list: Olive oil, onion, coarse salt, pepper, garlic, vegetable broth, small bow tie pasta, canned cannellini beans, canned diced tomatoes, flatleaf parsley, Parmesan, lettuce, garlic bread, instant butterscotch pudding, 1 percent milk, strawberry sauce.

>Express Friday

Heat the leftover soup for a quick meal. If you have any cooked meat available, chop it and add to the soup. Serve with a spinach salad with orange slices. Add crackers. For dessert, munch on peanut butter cookies.

Shopping list: Fresh spinach, oranges, crackers, peanut butter cookies.

Easy entertaining Saturday

Invite guests for Indian-spiced tomato-almond shrimp (see recipe). Serve it with basmati rice, green beans, mixed greens and flatbread. Enjoy fruit tarts for dessert.

Shopping list: Slivered almonds, canola oil, uncooked large shrimp, cumin, coarse ground pepper, cardamom, ground cloves, no-salt-added or regular tomato sauce, fresh cilantro, basmati rice, green beans, mixed greens, flatbread, fruit tarts.

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THE RECIPES

>PORK WITH LENTILS (Sunday)

Makes 4 servings

Preparation time: 15 minutes

Cooking time: 15 to 20 minutes for pork; 20 to 25 minutes for lentils; standing time for pork: 5 minutes

1 (1 1/4 -pound) pork tenderloin

1/2 teaspoon coarse salt, divided

1/4 teaspoon freshly ground black pepper, divided

1 cup rinsed dry lentils

2 tablespoons red wine vinegar

2 teaspoons Dijon mustard

2 tablespoons olive oil

1 finely chopped rib celery

1 medium finely chopped carrot

1/2 small finely chopped red onion

1/2 cup toasted walnut pieces

2 tablespoons fresh tarragon or 2 teaspoons dried

Heat oven to 425 degrees. Place pork on a foil-lined rimmed baking sheet. Season with 1/4 teaspoon salt and 1/8 teaspoon pepper. Coat with cooking spray. Roast 15 to 20 minutes or until internal temperature is 145 degrees. Remove from oven; let stand 5 minutes.

Meanwhile, bring 4 cups water to boil. Add lentils and simmer 20 to 25 minutes, stirring occasionally, until tender; drain. In a large bowl, whisk together the vinegar, mustard, remaining salt and pepper, and oil. Add the cooked lentils, celery, carrot, onion, walnuts and tarragon and toss to combine. Serve with the pork. (Adapted from Woman's Day magazine.)

Per serving: 504 calories, 47g protein, 20g fat (34 percent calories from fat), 2.8g saturated fat, 38g carbohydrate, 92mg cholesterol, 386mg sodium, 9g fiber.

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>TANGY BARBECUE CHICKEN (Monday)

Makes 8 servings

Preparation time: 15 minutes

Cooking time: 6 hours on low

1 cup ketchup

2 tablespoons spicy brown mustard

2 tablespoons balsamic vinegar

2 teaspoons reduced-sodium Worcestershire sauce

1 clove pressed garlic

1/4 teaspoon smoked paprika

1/2 teaspoon coarse salt

1/4 teaspoon freshly ground black pepper, divided

3 1/2 pounds bone-in skinless chicken thighs and legs

In a medium bowl, whisk together ketchup, mustard, vinegar, Worcestershire sauce, garlic, paprika, salt and 1/8 teaspoon pepper; transfer half of sauce to 4-quart or larger slow cooker. Sprinkle chicken with remaining pepper; add chicken to slow cooker. Spoon remaining sauce over and around chicken to coat. Cover and cook on low 6 hours or until chicken is 165 degrees. Place chicken on serving platter. Whisk cooking liquid until well mixed; drizzle over chicken. Serve chicken with any remaining sauce. (Adapted from Good Housekeeping magazine.)

Per serving: 259 calories, 28g protein, 12g fat (42 percent calories from fat), 3.2g saturated fat, 9g carbohydrate, 100mg cholesterol, 591mg sodium, no fiber.

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>INDIAN-SPICED TOMATO-ALMOND SHRIMP (Saturday)

Makes 4 servings

Preparation time: 10 minutes

Cooking time: About 10 minutes

1/4 cup slivered almonds

2 teaspoons canola oil

1 pound peeled and deveined large shrimp

1 teaspoon cumin

1/4 teaspoon coarse ground pepper

1/4 teaspoon cardamom

1/8 teaspoon ground cloves

1 (8-ounce) can no-salt-added or regular tomato sauce (see Note)

Finely grind almonds in a food processor. Heat oil in a large nonstick skillet on medium-high. Add shrimp; cook and stir 4 to 5 minutes or until shrimp turn pink. Remove shrimp from skillet. In same skillet, add all remaining ingredients except cilantro. Cook on medium 2 to 3 minutes, stirring occasionally, until sauce is slightly thickened. Stir in shrimp; cook 1 to 2 minutes or until heated through. Sprinkle with cilantro.

Note: Thin sauce with a little fat-free chicken broth if desired.

Per serving: 167 calories, 18g protein, 7g fat (38 percent calories from fat), 0.6g saturated fat, 8g carbohydrate, 143mg cholesterol, 262mg sodium, 2g fiber.