>Family Sunday

Family day is always special, so make it extra special with beef stew with roasted winter vegetables (see recipe). Serve the savory dish over mashed potatoes. Add a spinach salad and crusty rolls. How about fat-free strawberry ice cream for dessert?

Plan ahead: Save enough stew for Monday and enough ice cream for Thursday.

Shopping list: Winter vegetables such as carrots, butternut squash, parsnips or sweet potatoes, onion, olive oil, beef stew meat, fat-free chicken broth, dry red wine, bay leaves, coarse black pepper, salt, dried thyme, mashed potatoes, fresh spinach, crusty rolls, fat-free strawberry ice cream.


>Heat and eat Monday

Enjoy the leftover stew for an easy meal. For variety, serve it over brown rice this time. Add a mixed green salad and whole-grain bread. Enjoy sliced oranges for dessert.

Shopping list: Brown rice, salad greens, whole-grain bread, oranges.


>Meatless Tuesday

Tonight's no-meat dinner, penne pasta with caramelized onions and chickpeas (see recipe), has lots of flavor and is easy to prepare. Serve it with a lettuce wedge and garlic bread. For dessert, make instant chocolate pudding with 1 percent milk. Slice a banana and stir it into the pudding for some extra flavor.

Plan ahead: If time permits, make tomorrow's posole tonight, because it takes longer to prepare.

Shopping list: Olive oil, sweet onion (such as Vidalia), escarole, golden raisins, multigrain penne pasta (such as Barilla Plus), canned chickpeas, Parmesan cheese, lettuce, garlic bread, instant chocolate pudding, 1 percent milk, banana.


Budget Wednesday

You won't know you're saving money because the flavor of pueblo posole with pork and green chilies (see recipe) is so rich. Serve it with a romaine salad and cornbread (from a mix). Strawberries are a light dessert.

Shopping list: Canola oil, onions, garlic, Mexican or other dried oregano, cumin, boneless pork shoulder, fat-free chicken broth, salt, canned whole white or yellow hominy, canned chopped green chilies, romaine, cornbread mix, strawberries.


Express Thursday

Give yourself a break tonight and serve your favorite flavored rotisserie chicken. Alongside, how about O'Brien potatoes (frozen), a packaged Caesar salad and whole-grain rolls. Scoop some leftover ice cream for dessert.

Shopping list: Any rotisserie chicken, frozen O'Brien potatoes, packaged Caesar salad, whole-grain rolls.


>Kids Friday

For a top (hot) dog, choose Boar's Head Lite Beef Frankfurters, with reduced fat and sodium. If you want a turkey dog, try Oscar Mayer's brand. Serve the dogs in whole-grain buns. Add baked chips. Alongside, spread peanut butter on celery sticks to munch on. Apple slices are good for dessert.

Shopping list: Boar's Head Lite Beef Frankfurters or Oscar Mayer turkey dogs, whole-grain hot dog buns, baked chips, peanut butter, celery, apple slices.


>Easy entertaining Saturday

Invite your favorite friends for mustard-crusted salmon. Heat oven to 450 degrees. Place 4 (4- to 5-ounces each) salmon fillets, skin side down, on a rimmed, foil-lined baking pan. In a small bowl, mix together 2 to 3 tablespoons coarse-grain mustard and 1 1/2 tablespoons maple syrup. Spread over each fillet; sprinkle panko crumbs over the mustard mixture. Bake 10 minutes or until salmon is opaque in center.

Serve with garlic mashed potatoes, sauteed spinach, a mixed green salad and whole-grain rolls. For dessert, peach sorbet and chocolate wafer cookies are a perfect combo.

Tip: When salmon is done, carefully remove from foil, leaving the skin behind.

Shopping list: Salmon fillets, coarse-grain mustard, maple syrup, panko crumbs, garlic mashed potatoes, spinach, salad greens, whole-grain rolls, peach sorbet, chocolate wafer cookies.

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Makes 8 servings

Preparation time: 15 minutes

Cooking time: Less than 1 hour

6 cups cubed winter vegetables (cut into 1/2 -inch pieces) such as carrots, butternut squash, parsnips or sweet potatoes

1 medium onion cut into 1/2 -inch pieces

3 tablespoons olive oil, divided

1 3/4 pounds beef stew meat

1 1/4 cups fat-free chicken broth

1/3 cup dry red wine

3 bay leaves

3/4 teaspoon coarse black pepper

1/4 teaspoon salt

3/4 teaspoon dried thyme

Heat oven to 450 degrees. Toss vegetables and onion with 1 tablespoon oil. Place on rimmed baking sheet coated with nonstick foil. Roast 35 minutes or until vegetables are golden.

Meanwhile heat remaining oil in large nonstick skillet on medium-high heat. Add beef; cook and stir 5 minutes or until browned. Add roasted vegetables, broth, wine, bay leaves, pepper, salt and thyme. Simmer 5 to 10 minutes or until sauce is slightly thickened. Remove bay leaves from stew and serve.

Per serving: 267 calories, 21g protein, 12g fat (41 percent calories from fat), 3.3g saturated fat, 17g carbohydrate, 62mg cholesterol, 209mg sodium, 4g fiber.

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Makes 4 servings

Preparation time: 15 minutes

Cooking time: About 25 minutes, plus pasta

1 tablespoon olive oil

1 large sweet onion (such as Vidalia), thinly sliced

1 large bunch of escarole, torn into pieces

1/4 cup golden raisins

8 ounces multigrain penne pasta (such as Barilla Plus)

1 (15.5-ounce) can lightly drained chickpeas

Freshly grated Parmesan cheese

Heat oil in a large nonstick skillet on medium. Add onion; cook 15 to 20 minutes or until golden. Add escarole and raisins; cook, turning occasionally, about 3 minutes or until leaves are tender and stem ends are still crunchy.

Meanwhile, cook pasta according to directions. Drain and return pasta to pot. To escarole mixture, add chickpeas with liquid. Simmer, stirring occasionally, 3 minutes or until heated through. Serve over pasta. Sprinkle with cheese.

Per serving: 378 calories, 14g protein, 6g fat (15 percent calories from fat), 0.5g saturated fat, 70g carbohydrate, no cholesterol, 303mg sodium, 13g fiber.

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Makes 6 servings

Preparation time: 15 minutes

Cooking time: About 2 hours 15 minutes

2 tablespoons canola oil

2 medium coarsely chopped onions

5 large minced cloves garlic

1 1/2 teaspoons Mexican or other dried oregano

3/4 teaspoon cumin

2 pounds boneless pork shoulder, cut into 1 1/2 -inch chunks

5 1/4 cups fat-free chicken broth

1 cup water

1/2 teaspoon salt

2 (15-ounce) cans rinsed whole white or yellow hominy

1 to 2 (7-ounce) cans drained chopped green chilies (see Note)

In a Dutch oven, heat oil 1 minute on medium-high. Add onions, garlic, oregano and cumin and cook 10 to 12 minutes, stirring occasionally, or until onions are softened and lightly browned. Add pork, broth, water and salt. Adjust heat so liquid barely ripples; cover and simmer slowly 1 1/2 hours, stirring occasionally, or until pork is nearly tender. Mix in hominy and chilies and simmer uncovered until pork is fork-tender and liquid is reduced slightly, about 30 minutes more. Serve. (Adapted from "Falling Off the Bone," Jean Anderson; Wiley; $29.95)

Note: The more chilies, the spicier the dish will be.

Per serving: 375 calories, 35g protein, 14g fat (33 percent calories from fat), 3.6g saturated fat, 29g carbohydrate, 98mg cholesterol, 1,354mg sodium, 6g fiber.