> Family Sunday

Make spicy Asian-marinated flank steak for the family. In a resealable bag, combine 2 tablespoons lower-sodium gluten-free soy sauce, 1 tablespoon fresh lime juice, 1 teaspoon each cayenne pepper and curry powder, 2 teaspoons minced fresh ginger, 1 1/2 teaspoons rice wine vinegar, 1 teaspoon each olive oil and dark sesame oil, 1 (8-ounce) can crushed pineapple in juice (drained) and 4 cloves minced garlic. Add 1 (1 1/2 -pound) flank steak to bag. Refrigerate 24 hours, turning occasionally. Remove steak from bag; discard marinade. Grill steak 4 minutes on each side or until desired degree of doneness. Sprinkle with 1/4 teaspoon coarse salt; let stand 5 minutes. Cut steak diagonally across grain into thin slices. (Adapted from "Cooking Light: The Gluten Free Cookbook," Diane Rose, project editor; Oxmoor House, $21.95.)

Pair the steak with brown rice, sugar snap peas, a mixed green salad and whole-grain rolls. For dessert, fat-free strawberry ice cream is a sweet treat.

Plan ahead: Save enough steak and rice for Monday; save enough ice cream for Tuesday.

Shopping list: Lower-sodium gluten-free soy sauce, lime, cayenne pepper, curry powder, fresh ginger, rice wine vinegar, olive oil, dark sesame oil, canned crushed pineapple in juice, garlic, flank steak, coarse salt, brown rice, sugar snap peas, salad greens, whole-grain rolls, fat-free strawberry ice cream.

> Heat and eat Monday

Use the leftover steak for beef stir-fry. To make it extra-easy, use stir-fry sauce and frozen stir-fry vegetables. Add canned sliced water chestnuts for some crunch. Spoon the combination over leftover rice. Add crusty bread. Orange sections garnished with toasted coconut make an easy dessert.

Shopping list: Stir-fry sauce, frozen stir-fry vegetables, canned sliced water chestnuts, crusty bread, orange sections, coconut.

> Express Tuesday

Deli egg salad sandwiches make a quick meal tonight. Spread the egg mixture on whole-grain toast and add lettuce. Serve with baked chips and pickles. Leftover ice cream is a fine dessert.

Shopping list: Deli egg salad, whole-grain bread, lettuce, baked chips, pickles.

> Kids Wednesday

Kids and tacos go together, so these savory tacos (see recipe) will make a hit with your angels. Serve with vegetarian refried beans.

For dessert, slurp on a cinnamon smoothie. For one serving: In a blender or food processor, combine 1/2 cup each skim milk and canned pumpkin, 2 teaspoons brown sugar, 1/2 teaspoon vanilla extract, pinch cinnamon and 2 ice cubes. Blend; pour into a tall glass and slurp away. (Adapted from "MyPlate for Moms, How to Feed Yourself and Your Family Better," Elizabeth Ward; Loughlin Press, $15.95.)

Shopping list: Olive oil, garlic, green onions, cooked chicken, canned reduced-sodium black beans, coarse salt, less-sodium taco seasoning, lime, fresh cilantro, taco shells, reduced-fat sour cream, vegetarian refried beans, skim milk, canned pumpkin, brown sugar, vanilla extract, cinnamon.

> Meatless Thursday

It's pretty, has no meat and is delicious, so baked potatoes Florentine (see recipe) will please everyone. Serve it with mixed greens with hard-cooked egg slices and whole-grain rolls. Make instant butterscotch pudding with 1 percent milk for dessert.

Shopping list: Baking potatoes, olive oil, onion, packaged baby spinach, coarse salt, pepper, eggs, reduced-fat crumbled feta cheese, salad greens, whole-grain rolls, instant butterscotch pudding, 1 percent milk.

> Budget Friday

Make a quick dinner tonight with linguine with turkey. Cook 1 (9-ounce) package refrigerated linguine according to directions. Meanwhile, in a large nonstick skillet, heat 2 tablespoons olive oil 30 seconds. Add 2 tablespoons minced garlic, 2 cups diced deli turkey, 2 tablespoons rinsed capers and 2 (6-ounce) jars drained marinated artichoke hearts. Cook 4 minutes. To skillet, add 1 (14.5-ounce) can drained petite diced tomatoes, hot linguine and 1/2 teaspoon pepper; toss to mix. Serve and top with freshly grated Parmesan.

Add a packaged green salad and garlic bread. Add fresh tropical fruits for dessert.

Shopping list: Refrigerated linguine, olive oil, garlic, deli turkey, capers, jars marinated artichoke hearts, canned petite diced tomatoes, pepper, packaged green salad, garlic bread, fresh tropical fruits.

> Easy entertaining Saturday

Expect rave reviews when you serve your guests fish fillets with lemon caper sauce (see recipe). Serve with rice, fresh broccoli, a Boston lettuce salad and baguettes. Offer butter cookies with pineapple sherbet for dessert.

Shopping list: Olive oil, tilapia (or sole or flounder) fillets, coarse salt, pepper, butter, garlic, fat-free chicken broth, capers, lemon, flatleaf parsley, rice, fresh broccoli, Boston lettuce, baguettes, butter cookies, pineapple sherbet.




SAVORY TACOS (Wednesday)

Makes 8 tacos

Preparation time: About 10 minutes

Cooking time: Less than 10 minutes

1 tablespoon olive oil

2 teaspoons minced garlic

2 thinly sliced green onions

2 cups cooked diced chicken

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

1/4 teaspoon coarse salt

2 tablespoons less-sodium taco seasoning

2 tablespoons each fresh lime juice and chopped cilantro

8 (5- or 6-inch) taco shells

Reduced-fat sour cream for garnish

Heat oil in a large nonstick skillet on medium. Add garlic and onions; cook 1 minute. Add chicken, beans, salt and taco seasoning. Simmer 5 minutes. Stir in lime juice and cilantro. Spoon into heated taco shells; garnish with reduced-fat sour cream.

Per taco: 181 calories, 14g protein, 6g fat (28 percent calories from fat), 1.2g saturated fat, 18g carbohydrate, 30mg cholesterol, 299mg sodium, 4g fiber.



Makes 4 servings

Preparation time: 15 minutes

Cooking time: 40 to 50 minutes

4 (8-ounce) baking potatoes

1 tablespoon olive oil

1 medium chopped onion

1 (9-ounce) package baby spinach, coarsely chopped, divided

1/2 teaspoon coarse salt

1/4 teaspoon pepper

1 large egg, separated

4 ounces reduced-fat crumbled feta cheese, divided

Heat oven to 400 degrees; bake potatoes 20 to 30 minutes or until tender. Meanwhile, heat oil in a large nonstick skillet on medium. Add onion; cook 5 minutes. Stir in half of spinach and cook down slightly. Add remaining spinach and cook 3 minutes or until all is wilted. Season with salt and pepper. Remove skillet from heat; transfer mixture to a large bowl and cool slightly. Line a small baking sheet with foil; place potatoes on foil. Carefully slash potatoes in center and squeeze gently to open. Beat egg white to stiff peaks. Once spinach has cooled slightly, stir in egg yolk and all but 2 tablespoons feta. Fold egg white into spinach mixture. Divide mixture evenly among potatoes. Sprinkle remaining feta over all. Bake 10 minutes; broil 2 minutes. (Adapted from "Family Circle Healthy Family Dinners," Regina Ragone, food director, Wiley, $19.99.)

Per serving: 299 calories, 13g protein, 8g fat (23 percent calories from fat), 3g saturated fat, 46g carbohydrate, 57mg cholesterol, 698mg sodium, 7g fiber.



Makes 4 servings

Preparation time: 10 minutes

Cooking time: Less than 15 minutes

1 tablespoon olive oil

4 (6-ounce) tilapia (or sole or flounder) fillets

1/2 teaspoon coarse salt

1/4 teaspoon freshly ground black pepper

1 teaspoon butter

1 clove minced garlic

3/4 cup fat-free chicken broth

2 tablespoons rinsed capers

1 tablespoon fresh lemon juice

1 tablespoon minced flatleaf parsley

Heat oil in a large nonstick skillet on medium. Sprinkle fish with salt and pepper. Place fish in pan; cook 3 minutes on each side or until fish is opaque throughout. Remove fish from pan and cover to keep warm. Melt butter in pan. Add garlic; cook 1 minute or until lightly browned. Add broth, scraping pan to loosen browned bits. Bring to boil; cook until reduced to 1/4 cup (about 6 minutes). Stir in capers and juice; cook 3 minutes or until sauce is slightly thickened. Remove from heat; stir in parsley. Serve immediately with fish. (Adapted from Cooking Light magazine.)

Per serving: 209 calories, 35g protein, 7g fat (32 percent calories from fat), 2.1g saturated fat, 1g carbohydrate, 88mg cholesterol, 528mg sodium, no fiber.