> Family Sunday

For a special family meal, serve grilled flat iron steaks, along with black bean salad (see recipe). Add mixed greens and whole-grain rolls.

For a delicious (and pretty) dessert, Peaches Foster shortcake is perfect. In a pan, heat on medium 1/3 cup packed light brown sugar and 1/4 cup ( 1/2 stick) butter, stirring constantly, until bubbly. Add about 2 1/2 cups (1 1/2 pounds) sliced peaches and stir gently. Cook 5 minutes or until peaches just begin to feel tender. In a cup, combine 1/4 cup rum or orange juice and 2 teaspoons cornstarch; mix well and stir into peach mixture. Cook and stir 2 minutes or until clear and thickened. Place one large, split biscuit on each of six dessert plates. Divide and spoon half of peach mixture on bottoms. Replace tops and spoon remaining peach mixture over them. Top the six shortcakes with 1 cup (total) fresh blueberries and a dollop of light whipped cream. Garnish each shortcake with a fresh mint leaf if desired.

Plan ahead: Prepare one extra steak and save enough black bean salad for Monday. Buy enough blueberries for Monday's dessert.

Shopping list: Flat iron steaks, corn-on-the-cob, limes, olive oil, red wine vinegar, salt, pepper, canned reduced-sodium black beans, tomatoes, jalapeno peppers, red onion, avocado, fresh cilantro, salad greens, whole-grain rolls, light brown sugar, butter, peaches, rum or orange juice, cornstarch, biscuits, fresh blueberries, light whipped cream, fresh mint if desired.

> Heat and eat Monday

Top split baked poatoes with leftover black bean salad mixed with the chopped leftover steak. Add tomato basil soup and sesame bread sticks. Leftover fresh blueberries are your dessert.

Shopping list: Potatoes to bake, tomato basil soup, sesame bread sticks.

> Budget Tuesday

The food budget is secure with chicken pita with tzatziki (see recipe). Serve with carrot sticks. Enjoy apricots for dessert.

Shopping list: Olive oil, boneless, skinless chicken thighs, cayenne pepper, coarse salt, black pepper, fat-free Greek yogurt, cucumber, fresh mint, garlic, flatbread or pocketless pitas, romaine, cherry tomatoes, carrot sticks, apricots.

> Express Wednesday

Make deli seafood salad sandwiches on toasted whole-grain English muffins, topped with lettuce. Serve with bean soup. Slice watermelon for dessert.

Shopping list: Deli seafood salad, whole-grain English muffins, lettuce, bean soup, watermelon.

> Meatless Thursday

Try delicious grilled mozzarella and pecorino with tomato and basil sandwiches for a no-meat meal. Coat eight thin slices of Italian bread with a thin coat of buttery spread. Put four slices, coated side down, on a cutting board. Top with some grated mozzarella, grated pecorino, sliced fresh basil leaves, tomato slices and lemon zest. Put the other four slices (coated side up) on top. In a large nonstick skillet on medium, cook each side of sandwich until lightly browned. Press down slightly on sandwiches after turning.

Cut in half and serve with a spinach salad. Cool off with fat-free strawberry ice cream for dessert.

Plan ahead: Save enough ice cream for Saturday.

Shopping list: Italian bread, buttery spread, mozzarella, pecorino cheese, fresh basil, tomatoes, lemon, fresh spinach, fat-free strawberry ice cream.

> Kids Friday

Bring on almond butter, banana and strawberry sandwiches on whole-grain toast for kids' night. Spread toast with almond butter and slices of banana and strawberries. Serve with celery sticks. Make instant vanilla pudding with 1 percent milk for dessert.

Shopping list: Almond butter, bananas, strawberries, whole-grain bread, celery sticks, instant vanilla pudding, 1 percent milk.

> Easy entertaining Saturday

Invite very special friends for tagine of salmon with lemon and capers (see recipe). Serve with couscous, asparagus, a bibb lettuce salad and whole-grain rolls. For dessert, pair coconut cake with leftover strawberry ice cream.

Shopping list: Flatleaf parsley, fresh cilantro, garlic, extra-virgin olive oil, coarse salt, black pepper, lemons, hot or regular paprika, cayenne pepper, cumin seeds, salmon fillet, onion, fennel, celery, plum tomatoes, capers, couscous, asparagus, bibb lettuce, whole-grain rolls, coconut cake.





Makes 8 servings

Preparation time: 15 minutes

Cooking time: 5 minutes

3 ears fresh corn

3 to 4 tablespoons fresh lime juice

2 tablespoons olive oil

1 tablespoon red wine vinegar

1/2 teaspoon salt

1/2 teaspoon freshly ground pepper

2 (15-ounce) cans rinsed reduced-sodium black beans

2 large seeded and chopped tomatoes

3 seeded and chopped jalapeno peppers

1 small chopped red onion

1 seeded and chopped ripe avocado

1/4 cup loosely packed fresh cilantro leaves

Cook corn in boiling water 5 minutes; cool and cut kernels from cobs. Whisk together lime juice, oil, vinegar, salt and pepper in a large bowl. Add corn, beans and remaining ingredients; toss to coat. Cover and chill until ready to serve. (Adapted from "The Half-Hour Hostess," Rebecca K. Gordon, Southern Living test kitchen director, Oxmoor House, $24.95.)

Per serving: 184 calories, 7g protein, 8g fat (33 percent calories from fat), 1.1g saturated fat, 28g carbohydrate, no cholesterol, 336mg sodium, 9g fiber.



Makes 4 servings

Preparation time: 15 minutes

Cooking time: Less than 15 minutes

1 tablespoon olive oil

1 pound well-trimmed boneless skinless chicken thighs

1/4 teaspoon each cayenne pepper, coarse salt and black pepper

1 cup fat-free Greek yogurt

1 small seeded and grated cucumber

3 tablespoons chopped fresh mint

1/4 teaspoon minced garlic

4 flatbread or pocketless pitas, warmed

1 small head romaine, leaves torn if large

8 quartered cherry tomatoes

Heat oil in large nonstick skillet on medium-high. Season chicken with the cayenne, salt and pepper. Cook 5 or 6 minutes per side. Cut into bite-sized pieces. Meanwhile, in a medium bowl, mix together the yogurt, cucumber, mint and garlic. Top the flatbreads with the romaine, chicken, tomatoes and sauce.

Per serving: 348 calories, 34g protein, 10g fat (24 percent calories from fat), 1.9g saturated fat, 34g carbohydrate, 94mg cholesterol, 483mg sodium, 7g fiber.



Makes 10 servings

Preparation time: 25 minutes; marinating time: 1 to 2 hours

Cooking time: 25 minutes; cooling time: 5 minutes

For the herb mixture:

1 cup coarsely chopped flatleaf parsley

1/2 cup coarsely chopped cilantro

2 tablespoons minced garlic

1/4 cup extra-virgin olive oil

1/2 teaspoon coarse salt

1 1/2 teaspoons coarsely ground black pepper

Juice of 2 lemons

1 1/2 tablespoons hot or regular paprika

1/8 teaspoon cayenne pepper

1 teaspoon cumin seeds, freshly ground

1 (2 1/2 -pound) salmon fillet

For the vegetable bed:

1 very thinly sliced onion

8 ounces very thinly sliced fennel

4 thinly sliced celery ribs

2 pounds seeded plum tomatoes, coarsely chopped

2 tablespoons minced garlic

1/3 cup rinsed capers

Coarse salt and freshly ground black pepper to taste

1/4 cup extra-virgin olive oil

Combine all herb mixture ingredients. Rub mixture on all sides of salmon. Marinate in refrigerator for 1 to 2 hours. For vegetable bed: Combine vegetables; toss, season with salt and pepper and toss again. Place vegetable mixture in ovenproof casserole dish. Drizzle with olive oil. Heat oven to 425 degrees. Remove salmon from refrigerator and let stand while oven heats. Place salmon on top of vegetables. Cover; bake 25 minutes or until salmon is cooked through. Cool 5 minutes. Serve salmon with vegetables and resulting broth. (Recipe by Chef Bill Briwa, Culinary Institute of America, St. Helena, Calif.)

Per serving: 289 calories, 26g protein, 17g fat (51 percent calories from fat), 2.5g saturated fat, 10g carbohydrate, 53mg cholesterol, 346mg sodium, 3g fiber.