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> Family Sunday

Let the whole family prepare crustless curried spinach tart (see recipe) for Mom. Add Canadian bacon, a lettuce and tomato salad, bran muffins, a fresh fruit cup and a bouquet of beautiful flowers.

Shopping list: Olive oil, onion, 1 percent milk, flour, eggs, curry powder, coarse salt, garlic powder, cayenne pepper, frozen chopped spinach, part-skim ricotta cheese, cooking spray, parmesan cheese, Canadian bacon, lettuce, tomatoes, bran muffins, fresh fruit, flowers.

> Express Monday

Deli tuna salad is a quick entree. Spread it on whole-grain bread and top with lettuce and tomato for a simple dinner. Serve with baked chips, sweet pickles and carrot sticks. Dessert is fat-free strawberry ice cream.

Plan ahead: Save enough ice cream for Tuesday.

Shopping list: Deli tuna salad, whole-grain bread, lettuce, tomatoes, baked chips, sweet pickles, carrot sticks, fat-free strawberry ice cream.

> Kids Tuesday

Let the kids help prepare turkey sloppy joes. Heat a large nonstick skillet on medium; cook 1 pound ground turkey breast in 1 tablespoon canola oil with 1 chopped medium onion and 1 clove minced garlic about 6 minutes, or until turkey is no longer pink. Add 1 (8-ounce) can tomato sauce, 1/4 cup each packed dark brown sugar and barbecue sauce and 1 tablespoon Worcestershire sauce. Season with coarse salt and pepper to taste. Simmer until thickened. Serve on whole-grain hamburger buns. (Adapted from Real Simple magazine.)

Add carrot salad on the side. Leftover ice cream is good for dessert.

Plan ahead: Prepare enough sloppy Joes for Friday.

Shopping list: Ground turkey breast, canola oil, onion, garlic, canned tomato sauce, dark brown sugar, barbecue sauce, Worcestershire sauce, coarse salt, pepper, whole-grain hamburger buns, carrot salad.

> Meatless Wednesday

You certainly won't miss meat with this delicious vegetable cheese casserole. Heat oven to 350 degrees. Coat a 2-quart baking dish with cooking spray. In a large bowl, beat 4 eggs with 2/3 cup flour until smooth. Add 2 (10-ounce) packages frozen chopped spinach (thawed and squeezed dry), 1 (24-ounce) container low-fat cottage cheese, 3 cups 50 percent reduced-fat cheddar cheese, 1 teaspoon coarse salt and 1/4 teaspoon pepper. Spoon into baking dish, smoothing top. Bake, uncovered, 1 hour or until center is set and a wooden pick inserted in center comes out clean.

Accompany the entree with a romaine salad and Italian bread. Pears are good for dessert.

Shopping list: Cooking spray, eggs, flour, frozen chopped spinach, low-fat cottage cheese, 50 percent reduced-fat cheddar cheese, coarse salt, pepper, romaine, Italian bread, pears.

> Budget Thursday

Spanish spaghetti (see recipe) takes a different spin on the tried and true. Serve with mixed greens and garlic bread. Enjoy peaches for dessert.

Shopping list: Thin spaghetti, olive oil, onion, garlic, dried oregano, celery salt, crushed red pepper, black pepper, 95 percent lean ground beef, no-salt-added or regular marinara sauce, pimento-stuffed olives, dry sherry, capers, fresh parsley, salad greens, garlic bread, peaches.

> Heat and eat Friday

Leftovers always taste better and save time, so heat the sloppy Joes and enjoy them all over again -- this time served over split cornbread muffins (from a mix). Add packaged greens. Buy an apple pie for dessert.

Plan ahead: Save enough pie for Saturday.

Shopping list: cornbread muffin mix, packaged greens, apple pie.

> Easy entertaining Saturday

Serve guests grilled chicken with mustard-tarragon sauce (see recipe). Serve with rice, green beans and sourdough bread. For dessert, warm the leftover pie and top with fat-free vanilla ice cream.

Shopping list: Cooking spray, boneless skinless chicken breasts, coarse salt, pepper, shallots, Dijon mustard, red wine vinegar, extra-virgin olive oil, fresh or dried tarragon, sugar, gourmet salad greens (baby mixed greens), rice, green beans, sourdough bread, fat-free vanilla ice cream.

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THE RECIPES

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CRUSTLESS CURRIED SPINACH TART (Sunday)

Makes 6 servings

Preparation time: 15 minutes

Cooking time: 35 to 40 minutes; standing time: 10 minutes

1 tablespoon olive oil

1 cup finely chopped onion

3/4 cup 1 percent milk

2 tablespoons flour

4 eggs

4 egg whites

1 tablespoon curry powder

3/4 teaspoon coarse salt

1/2 teaspoon garlic powder

1/8 teaspoon cayenne pepper

1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry

1 cup part-skim ricotta cheese

2 tablespoons grated parmesan cheese

Heat oven to 350 degrees. Heat oil in a large nonstick skillet on medium-high. Add onion; cook and stir 5 minutes or until softened. Remove from skillet and cool slightly. In a large bowl, whisk milk and flour until smooth. Add eggs, egg whites, curry powder, salt, garlic powder and cayenne. Whisk until smooth. Add cooked onion, spinach and ricotta cheese; mix well. Pour into a 9-inch deep-dish pie plate coated with cooking spray. Sprinkle with parmesan. Bake 30 to 35 minutes, or until top is golden and center is set. Let stand 10 minutes before cutting into wedges.

Per serving: 184 calories, 15g protein, 10g fat (46 percent calories from fat), 3.9g saturated fat, 11g carbohydrate, 144mg cholesterol, 456mg sodium, 2g fiber.

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SPANISH SPAGHETTI (Thursday)

Makes 4 servings

Preparation time: 15 minutes

Cooking time: About 30 minutes

8 ounces thin spaghetti

1 tablespoon olive oil

2 cups chopped onion

2 teaspoons minced garlic

1 teaspoon dried oregano

1/2 teaspoon celery salt

1/4 teaspoon crushed red pepper

1/8 teaspoon black pepper

8 ounces 95 percent lean ground beef

1 2/3 cups no-salt-added or regular marinara sauce

1/2 cup sliced pimento-stuffed olives

1/4 cup dry sherry

1 tablespoon rinsed capers

1/4 cup chopped fresh parsley, divided

Cook spaghetti according to directions (without salt or oil). Heat oil in a large nonstick skillet on medium-high. Add onion; cook 4 minutes or until tender. Add garlic; cook 1 minute. Stir in oregano, celery salt, red pepper and black pepper. Crumble beef into pan; cook 5 minutes or until beef is browned, stirring frequently. Stir in marinara sauce, olives, sherry, capers and 3 tablespoons parsley. Bring to boil; reduce heat and simmer 15 minutes. Add spaghetti to sauce mixture; cook 2 minutes or until heated through. Sprinkle with remaining parsley. (Adapted from Cooking Light magazine.)

Per serving: 427 calories, 22g protein, 11g fat (23 percent calories from fat), 1.8g saturated fat, 58g carbohydrate, 31mg cholesterol, 625mg sodium, 4g fiber.

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GRILLED CHICKEN WITH MUSTARD-TARRAGON SAUCE (Saturday)

Makes 4 servings

Preparation time: 15 minutes

Cooking time: About 15 minutes

4 (6-ounce) boneless skinless chicken breasts

1/2 teaspoon coarse salt, divided

1/4 teaspoon pepper, divided

3 tablespoons minced shallots

3 tablespoons Dijon mustard

2 tablespoons red wine vinegar

2 tablespoons water

1 tablespoon extra-virgin olive oil

1 teaspoon chopped fresh tarragon or 1/2 teaspoon dried

1/2 teaspoon sugar

4 cups gourmet salad greens (baby mixed greens)

Coat grill pan with cooking spray. Heat it on medium-high. Sprinkle chicken evenly with 1/4 teaspoon salt and 1/8 teaspoon pepper. Place chicken in pan; cook 6 minutes on each side or until cooked through. In a small bowl, combine remaining salt and pepper, shallots, mustard, vinegar, water, oil, tarragon and sugar, stirring well with a whisk. Serve chicken over greens with sauce. (Adapted from Cooking Light magazine.)

Per serving: 256 calories, 38g protein, 9g fat (31 percent calories from fat), 1.5g saturated fat, 5g carbohydrate, 109mg cholesterol, 683mg sodium, 2g fiber.