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> Family Sunday

Prepare grilled pork chops for a simple family meal. Marinate 4 ( 3/4 -inch-thick) boneless pork chops in 3/4 cup Italian dressing and 1 teaspoon Worcestershire sauce 20 minutes to overnight. Grill chops (discard marinade), turning once, 8 to 11 minutes or until 155 degrees. Serve with baked potato salad (see recipe). Add deli coleslaw and whole-grain rolls.

For dessert, strawberry shortcake trifle is worth every bite. In a large bowl, mix together 1 quart sliced strawberries and 1/4 cup sugar. In a medium bowl, stir together 8 ounces frozen light whipped topping (thawed) and 1/3 cup strawberry topping (such as Smuckers). Cut a marbled or other pound cake (13 ounces) into 1-inch cubes. Place half the cake cubes in a large glass bowl. Spoon half the berries and juice evenly over cake. Spread half the topping over berries. Repeat once. Cover and refrigerate 4 hours to overnight. Garnish with more berries, if desired. (Adapted from Family Circle magazine.)

Plan ahead: Prepare enough potato salad and save some strawberries for Monday.

Shopping list: Boneless pork chops, Italian dressing, Worcestershire sauce, red potatoes, nonfat Greek or regular plain yogurt, reduced-fat sour cream, red onion, 50 percent reduced-fat cheddar cheese, chives, bacon, coarse salt, pepper, fresh parsley or dill, deli coleslaw, whole-grain rolls, strawberries, sugar, frozen light whipped topping, strawberry topping, marbled or other pound cake.

> Heat and eat Monday

On Labor Day, take it easy and enjoy your grilled chicken. Save your labor and serve the chicken with leftover potato salad and sesame rolls. Add a platter with sliced tomatoes, lettuce, celery sticks, pickles and hearts of palm. For dessert, enjoy leftover strawberries and brownies for an "official" sweet end to summer.

SHOPPING LIST: chicken to grill, sesame rolls, tomatoes, lettuce, celery, pickles, hearts of palm, brownies.

> Meatless Tuesday

It's always time for chili, especially an easy no-meat version like this three-bean chili (see recipe). Serve over brown rice. Add mixed greens and cornbread (from a mix). Slice watermelon for dessert.

PLAN AHEAD: Save enough chili for Thursday and enough watermelon for Friday.

SHOPPING LIST: Olive oil, onion, garlic, chili powder, red, orange or yellow bell peppers, zucchini, canned fire-roasted diced tomatoes, canned no-salt-added tomato sauce, ketchup, dried oregano, canned black beans, small white beans, red kidney beans, reduced-fat sharp cheddar cheese, brown rice, salad greens, cornbread mix, watermelon.

> Budget Wednesday

We liked the flavor of chipotle chicken pasta (see recipe) and you will, too. Serve it with a spinach salad and garlic bread. How about cantaloupe for dessert?

SHOPPING LIST: Whole-wheat rotelle or rotini pasta, canola oil, boneless, skinless chicken breast, red onion, garlic, canned diced tomatoes, fat-free half-and-half, canned chipotle peppers in adobo sauce, salt, cilantro, fresh spinach, garlic bread, cantaloupe.

>Express Thursday

You'll have minimal work tonight because you will just heat the leftover chili and serve it over toasted biscuits. Add a packaged green salad. For dessert, take advantage of the fresh peaches still available.

SHOPPING LIST: biscuits, packaged green salad, fresh peaches.

> Kids Friday

Treat the kids to taco dogs tonight. Cook 8 low-fat hot dogs in boiling water; drain. In a microwave-safe bowl, combine 1 cup canned vegetarian refried beans, 1 cup 50 percent reduced-fat shredded cheddar cheese and 1/2 cup mild salsa; mix well. Cover and microwave on high (100 percent power) 2 minutes or until heated; stir once. Spread mixture on 1 side of 8 (8-inch) fat-free flour tortillas; place hot dogs on tortillas. Top dogs with shredded lettuce and chopped tomatoes, and roll. Serve with oven fries (frozen). Slice the leftover watermelon for dessert

SHOPPING LIST: Low-fat hot dogs, canned vegetarian refried beans, 50 percent reduced-fat cheddar cheese, mild salsa, fat-free flour tortillas, lettuce, tomatoes, frozen oven fries.

> Easy Entertaining Saturday

Invite guests for baked dijon tilapia. Heat oven to 350 degrees. In a small bowl, mix 1 tablespoon each Dijon mustard and olive oil, 1 tablespoon chopped fresh dill, 1/2 teaspoon pepper and 1/2 teaspoon garlic powder. Spread mixture over top of 4 (6-ounce) tilapia fillets. Sprinkle each fillet with some panko bread crumbs and sliced almonds. Bake 12 minutes or until tilapia is opaque throughout. Serve with corn-on-the-cob and a Boston lettuce salad. Buy a Key lime pie for dessert.

SHOPPING LIST: Dijon mustard, olive oil, fresh dill, pepper, garlic powder, tilapia fillets, panko bread crumbs, sliced almonds, corn-on-the-cob, Boston lettuce, key lime pie.

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THE RECIPES

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BAKED POTATO SALAD (Sunday)

Makes 5 servings

Preparation time: 15 minutes

Cooking time: 9 to 11 minutes; refrigeration time: 1 hour

1 1/2 pounds red potatoes

1/2 cup nonfat Greek or regular plain yogurt

1/2 cup reduced-fat sour cream

1/3 cup minced red onion

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

1/4 cup snipped chives

3 tablespoons crumbled cooked bacon

1/8 teaspoon coarse salt

Freshly ground pepper to taste

Chopped fresh parsley or dill for garnish

Microwave unpricked potatoes in a covered container 9 to 10 minutes on high (100 percent power). Carefully remove container; drain and cool. Cut potatoes into bite-size pieces and place in a medium bowl. Meanwhile, in a small bowl, combine yogurt, sour cream, onion, cheese, chives, bacon, salt and pepper. Add to potatoes; mix well. Refrigerate one hour. Garnish with parsley or dill and serve.

Per serving: 204 calories, 11 grams protein, 7 grams fat (30 percent calories from fat), 3.8 grams saturated fat, 26 grams carbohydrate, 24 milligrams cholesterol, 259 milligrams sodium, 3 grams fiber.

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THREE-BEAN CHILI (Tuesday)

Makes 6 servings

Preparation time: about 20 minutes

Cooking time: about 20 minutes

1 tablespoon olive oil

1 medium chopped onion

2 cloves garlic

3 tablespoons chili powder

2 medium chopped red, orange or yellow bell peppers

1 medium zucchini, halved lengthwise and sliced 1/4 inch crosswise

1 (14.5-ounce) can undrained fire-roasted diced tomatoes

1 (8-ounce) can no-salt-added tomato sauce

1/4 cup ketchup

1/2 teaspoon dried oregano

1 (15-ounce) can each rinsed black beans, small white beans and red kidney beans

Shredded 50 percent reduced-fat sharp cheddar cheese for garnish

Heat oil in a Dutch oven on medium. Add onion, garlic and chili powder; cook 3 minutes. Add peppers and zucchini; cook 5 minutes. Stir occasionally. Stir in tomatoes, tomato sauce, ketchup and oregano. Cook 8 minutes. Gently stir in all beans. Cover; cook 3 minutes. Ladle into bowls; garnish with cheese. (Adapted from Family Circle magazine.)

Per serving: 270 calories, 13g protein, 4g fat (13 percent calories from fat), 0.5g saturated fat, 47g carbohydrate, no cholesterol, 721mg sodium, 13g fiber.

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CHIPOTLE CHICKEN PASTA (Wednesday)

Makes about 8 cups

Preparation time: 15 minutes

Cooking time: about 12 minutes, plus pasta

8 ounces whole-wheat rotelle or rotini pasta

1 tablespoon canola oil

1 1/2 pounds boneless, skinless chicken breast, cut into 1-inch pieces

1/2 medium thinly sliced red onion

2 cloves minced garlic

1 (14.5-ounce) can drained diced tomatoes

3/4 cup fat-free half-and-half

2 (7.5-ounce) cans chipotle peppers in adobo sauce; seeded and chopped

1/4 teaspoon salt

Chopped fresh cilantro for garnish

Cook pasta according to directions; drain, reserving 1/2 cup pasta water. Heat oil in a large nonstick skillet on medium until hot. Add chicken; cook 5 minutes, stirring once or twice. Add onion and garlic; cook 3 minutes. Stir in tomatoes, half-and-half, chipotle and salt. Simmer, uncovered, 4 minutes, stirring occasionally. Stir in cilantro. Toss pasta with sauce; add reserved water as needed to thin sauce.

Per cup: 244 calories, 24g protein, 5g fat (16 percent calories from fat), 0.7g saturated fat, 28g carbohydrate, 54mg cholesterol, 328mg sodium, 4g fiber.