> Family Sunday

Celebrate family day and enjoy spiced pork with black-eyed pea salsa (see recipe). Serve it with steamed cabbage, a lettuce wedge and whole-grain rolls. For dessert, top apple crisp with fat-free vanilla ice cream.

Plan ahead: Save enough ice cream for Monday.

Shopping list: Olive oil, pork tenderloin, chili powder, cumin, coarse salt, pepper, canned black-eyed peas, seedless cucumber, green onions, jalapeno pepper, cilantro, lime, cabbage, lettuce, whole-grain rolls, apple crisp, fat-free vanilla ice cream.

> Express Monday

For a fast meal, serve roast beef wraps with horseradish slaw. For 2 wraps: In a medium bowl, combine 1/4 cup reduced-fat sour cream and 1 tablespoon prepared horseradish. Fold in 1 cup coleslaw mix. Dividing evenly, top 2 (10-inch) fat-free whole-grain flour tortillas with 2 cups baby spinach, 4 ounces deli sliced roast beef, 2 ounces sliced 50 percent reduced-fat cheddar cheese and the slaw. Roll tightly, folding the sides. Slice on the diagonal and serve. (Adapted from Real Simple magazine.)

Add baked chips and grape tomatoes to the plate. Enjoy leftover ice cream for dessert.

Shopping list: Reduced-fat sour cream, prepared horseradish, coleslaw mix, fat-free whole-grain flour tortillas, baby spinach, deli sliced roast beef, 50 percent reduced-fat cheddar cheese, baked chips, grape tomatoes.

> Meatless Tuesday

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. Add bean soup.

Make the meal extra-special with jalapeno deviled eggs created by Athens, Ga., friend and cookbook author Rebecca Lang. Hard-cook 12 eggs; remove shell and slice in long halves. Remove yolks to a medium mixing bowl. Using a whisk, combine the yolks with 3/4 cup low-fat mayonnaise, 1 tablespoon Dijon mustard, 1 tablespoon finely chopped pickled jalapeno peppers and 1/4 teaspoon salt. Carefully spoon mixture back into egg white halves. (Adapted from "Quick-Fix Southern," Rebecca Lang, Andrews McMeel Publishing; $16.99.) For dessert, try plums.

Shopping list: Italian bread, pesto, tomatoes, part-skim mozzarella, cooking spray, bean soup, eggs, low-fat mayonnaise, Dijon mustard, pickled jalapeno peppers, salt, plums.

> Kids Wednesday

Serve the kids sweet and sour meatballs tonight. Heat beef gravy (from a can or jar) on medium with some seedless red raspberry jam to taste. Add refrigerated meatballs; heat through. Stir in some reduced-fat sour cream and chopped parsley. Spoon over noodles (no-yolk). Add green peas (frozen) and soft rolls. For dessert, how about a big bowl of fresh strawberries?

Shopping list: Canned or jarred beef gravy, seedless red raspberry jam, refrigerated meatballs, reduced-fat sour cream, fresh parsley, no-yolk noodles, frozen green peas, soft rolls, fresh strawberries.

> Budget Thursday

You'll save money, plus you'll love the flavor of quinoa and black bean salad (see recipe). Serve it with chicken noodle soup and sesame bread sticks. Pears are an easy dessert.

Plan ahead: Save enough quinoa and black bean salad for Friday.

Shopping list: Quinoa, canned low-sodium black beans, red wine vinegar, coarse salt, black pepper, frozen corn, green bell pepper, pickled jalapeno peppers, fresh cilantro, limes, cumin, olive oil, chicken noodle soup, sesame bread sticks, pears.

> Heat and eat Friday

A dinner of chicken and quinoa black bean salad is almost ready. Toss carved, refrigerated cooked chicken breast slices with the leftover salad. Moisten with a little olive oil. Serve with mixed greens and whole-grain bread. Slice kiwifruit for dessert.

Shopping list: Refrigerated cooked chicken breast slices, olive oil, salad greens, whole-grain bread, kiwifruit.

> Easy entertaining Saturday

Entertain your friends with chicken paprika (see recipe). Serve over no-yolk 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 fire-roasted diced tomatoes, half-and-half, fresh parsley, no-yolk noodles, romaine, whole-grain rolls, carrot cake.

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Makes 4 servings

Preparation time: 15 minutes

Cooking time: Less than 25 minutes; standing time: 5 minutes

4 teaspoons olive oil, divided

1 (1 1/4 -pound) pork tenderloin

1 teaspoon chili powder

1 teaspoon cumin

1/2 teaspoon coarse salt, divided

1/2 teaspoon freshly ground pepper, divided

1 (15-ounce) can rinsed black-eyed peas

1/2 small seedless cucumber, cut into 1/4 -inch pieces

3 chopped green onions

1 seeded, minced jalapeno pepper

1/2 cup chopped fresh cilantro leaves

2 tablespoons fresh lime juice

Heat oven to 400 degrees. Heat 2 teaspoons of the oil in a large ovenproof skillet on medium-high. Season the pork with the chili powder, cumin and half the salt and half the 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 pork's internal temperature is 150 degrees. Remove from oven to cutting board. Tent with foil; let stand 5 minutes before slicing.

Meanwhile, in a large bowl, combine the peas, cucumber, green onions, jalapeno, cilantro, lime juice, remaining 2 teaspoons oil and remaining salt and pepper. Serve salsa with pork.

Per serving: 298 calories, 34g protein, 8g fat (25 percent calories from fat), 1.6g saturated fat, 20g carbohydrate, 92mg cholesterol, 568mg sodium, 5g fiber.

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Makes about 10 cups

Preparation time: 20 minutes

Cooking time: About 15 minutes


1 1/2 cups quinoa

3 cups water

1 (15-ounce) can rinsed low-sodium black beans

1 1/2 tablespoons red wine vinegar

1/4 teaspoon coarse salt

1/4 teaspoon freshly ground black pepper

1 1/2 cups cooked frozen corn

3/4 cup chopped green bell pepper

2 rinsed, seeded and minced pickled jalapeno peppers

1/4 cup chopped fresh cilantro


5 tablespoons fresh lime juice

1/8 teaspoon coarse salt

1 1/4 teaspoons cumin

1/4 cup olive oil

Rinse quinoa thoroughly in a fine mesh strainer under cold water 2 minutes or until water is clear; drain well. In a 3-quart saucepan, bring water to boil. Add quinoa; reduce heat to low. Cover; simmer 10 to 12 minutes or until liquid is absorbed.

Meanwhile, toss beans with vinegar, salt and pepper. Transfer cooked quinoa to a large bowl; cool. Add beans, corn, bell pepper, jalapenos and cilantro. Toss to mix. Dressing: In a small bowl, whisk together lime juice, salt and cumin. Add oil, whisking. Drizzle dressing over quinoa mixture. Toss to mix.

Per cup: 208 calories, 7g protein, 7g fat (30 percent calories from fat), 1g saturated fat, 30g carbohydrate, no cholesterol, 114mg sodium, 5g fiber.

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Makes 4 servings

Preparation time: 15 minutes

Cooking time: About 20 minutes

1 pound boneless, skinless chicken breasts or thighs, cut into strips

2 1/2 teaspoons paprika, divided

1/4 teaspoon coarse salt

1/8 teaspoon pepper

1 tablespoon olive oil

1 medium chopped onion

1 (14.5-ounce) can undrained no-salt-added or regular fire-roasted diced tomatoes

1/3 cup half-and-half

Chopped fresh parsley for garnish, if desired

Season the chicken with 1/2 teaspoon of the paprika, salt and pepper. Heat oil in a large nonstick skillet on medium-high heat. Add chicken; cook 3 minutes per side or until browned. Remove chicken from skillet. Add onion to skillet; cook and stir 5 minutes or until softened. Stir in tomatoes and remaining paprika. Bring to boil. Return chicken and accumulated liquid to skillet. Reduce heat to low; cover and simmer 8 to 10 minutes or until chicken is cooked through. Stir in half-and-half until well-blended. Sprinkle with parsley if desired.

Per serving: 225 calories, 26g protein, 9g fat (36 percent calories from fat), 2.6g saturated fat, 9g carbohydrate, 80mg cholesterol, 274mg sodium, 2g fiber.