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>Family Sunday

Grilled chicken with white barbecue sauce (see recipe) is super delicious. Serve it with potato salad, coleslaw and whole-grain bread for a wonderful summer meal. Buy a Boston cream pie for dessert.

Plan ahead: Save enough chicken, coleslaw and pie for Monday.

Shopping list: Dried thyme, dried oregano, cumin, paprika, onion powder, salt, coarse ground pepper, boneless skinless chicken thighs, low-fat mayonnaise, white wine vinegar, garlic, spicy brown mustard, prepared horseradish, potato salad, coleslaw, whole-grain bread, Boston cream pie.

>Heat and eat Monday

Make chicken sandwiches with brie on ciabatta bread using the leftover chicken. Serve with leftover coleslaw. Leftover pie is your dessert.

Shopping list: Brie, ciabatta bread.

>Meatless Tuesday

You'll be happy to skip meat for ravioli with asparagus and walnuts. Cook 1 (14- to 16-ounce) package cheese ravioli (fresh or frozen) according to directions. Meanwhile, heat 2 tablespoons olive oil in a medium nonstick skillet on medium. Add 2 cloves sliced garlic and 1/2 cup roughly chopped walnuts and cook 4 to 5 minutes, stirring often, or until nuts are lightly toasted and fragrant. Add 1 pound asparagus, trimmed and thinly sliced on the diagonal. Cook 2 minutes or until just tender. Serve over ravioli and sprinkle with freshly grated Parmesan cheese. (Adapted from Woman's Day magazine.) Add a spinach salad and Italian bread. Fat-free strawberry ice cream is a cool dessert.

Shopping list: Fresh or frozen cheese ravioli, olive oil, garlic, walnuts, asparagus, Parmesan cheese, fresh spinach, Italian bread, fat-free strawberry ice cream.

>Express Wednesday

Stay cool with a quick meal of tuna-stuffed avocados. Buy tuna salad from the deli and spoon into ripe halved avocados. Add a bowl of gazpacho along with sesame bread sticks. Enjoy fresh tropical fruit for dessert. (Sprinkle avocados with lemon juice to prevent darkening.)

Shopping list: Deli tuna salad, avocados, gazpacho, sesame bread sticks, fresh tropical fruit.

>Budget Thursday

Pasta fagioli (see recipe) is easy on the budget and full of flavor. Serve it with a lettuce wedge and whole-grain bread. Fresh blueberries make a good dessert.

Shopping list: Olive oil, sliced carrots, garlic, fat-free chicken broth, canned no-salt-added tomato sauce, Italian seasoning, ditalini pasta, canned cannellini beans, diced ham, salt, black pepper, Parmesan cheese, lettuce, whole-grain bread, fresh blueberries.

>Kids Friday

No kid will be able to resist layered Mexican casserole. Heat oven to 350 degrees. In an ungreased 8-inch square baking dish, spread 2 1/2 cups of Corn Chex cereal; spoon 2 cups rinsed pinto beans (from a 19-ounce can) over Corn Chex. Sprinkle 1 cup shredded 50 percent reduced-fat cheddar cheese over all. Spoon 1 1/2 cups mild salsa over cheese. Sprinkle with 2 more cups cereal and 1 more cup cheese. Bake 20 to 25 minutes or until hot and cheese is melted. Serve with reduced-fat sour cream. Add guacamole on shredded lettuce. How about fresh peaches for dessert?

Shopping list: Corn Chex cereal, canned pinto beans, 50 percent reduced-fat cheddar cheese, mild salsa, reduced-fat sour cream, guacamole, lettuce, peaches.

>Easy entertaining Saturday

Show off your cooking skills and invite guests for grilled steaks. Serve them with sweet onion casserole (see recipe), green beans, a romaine salad and crusty rolls. Fruit tarts are a perfect dessert.

Shopping list: Steaks to grill, canola oil, sweet onions (such as Vidalia), white rice, part-skim Jarlsberg or Gruyere cheese, salt, black pepper, allspice, cooking spray, Parmesan cheese, parsley, green beans, romaine, crusty rolls, fruit tarts.

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THE RECIPES

>GRILLED CHICKEN WITH WHITE BARBECUE SAUCE (Sunday)

Makes 5 servings

Preparation time: 20 minutes; refrigeration time: 4 hours

Cooking time: About 10 minutes

1 tablespoon each dried thyme, dried oregano, cumin and paprika

1 teaspoon onion powder

1/2 teaspoon salt

1/2 teaspoon coarse ground pepper

10 well-trimmed boneless skinless chicken thighs (or other chicken parts)

White Barbecue Sauce:

3/4 cup low-fat mayonnaise

2 tablespoons white wine vinegar

1 small clove minced garlic

1 1/2 teaspoons coarse ground pepper

1 1/2 teaspoons spicy brown mustard

1/4 teaspoon salt

2 teaspoons prepared horseradish

Combine thyme, oregano, cumin, paprika, onion powder, salt and pepper. Pat chicken dry with paper towels; rub mixture evenly over chicken. Place chicken in resealable plastic bag. Refrigerate 4 hours. Remove chicken; discard bag. Grill 5 to 6 minutes per side or until meat thermometer inserted into thickest part of thigh registers 165 degrees.

For the sauce: Combine all ingredients; refrigerate until ready to serve. Serve sauce with chicken. (Adapted from "1,001 Ways to Cook Southern," Susan Hernandez Ray, editor; Oxmoor House, $34.95.)

Per serving: 247 calories, 28g protein, 8g fat (31 percent calories from fat), 1.4g saturated fat, 14g carbohydrate, 115mg cholesterol, 829mg sodium, 2g fiber.

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>PASTA FAGIOLI (Thursday)

Makes 9 cups

Preparation time: 10 minutes

Cooking time: About 15 minutes

1 tablespoon olive oil

1 cup sliced carrots

3 cloves minced garlic

2 1/2 cups fat-free chicken broth

2 cups water

1 (8-ounce) can no-salt-added tomato sauce

1 teaspoon Italian seasoning

8 ounces ditalini pasta (or small pasta)

2 (15-ounce) cans rinsed cannellini beans

4 ounces diced ham

1/8 teaspoon salt

1/4 teaspoon black pepper

Freshly grated Parmesan cheese for garnish

Heat oil in a Dutch oven on medium-high. Microwave carrots with 2 tablespoons water 3 minutes on high (100 percent power); drain and set aside. Add garlic to Dutch oven; cook 1 minute. Stir in broth, water, tomato sauce and Italian seasoning. Bring to boil. Add pasta and carrots; simmer 10 minutes, stirring occasionally. Stir in beans, ham, salt and pepper. Heat through. Garnish with cheese. (Adapted from Family Circle magazine.)

Per cup: 248 calories, 12g protein, 4g fat (13 percent calories from fat), 0.6g saturated fat, 41 g carbohydrate, 8mg cholesterol, 548mg sodium, 6g fiber.

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>SWEET ONION CASSEROLE (Saturday)

Makes 6 servings

Preparation time: 20 minutes

Cooking time: 55 minutes

1 tablespoon canola oil

4 cups (about 1 3/4 pounds) chopped sweet onions (such as Vidalia)

1 cup cooked white rice

2/3 cup shredded part-skim Jarlsberg or Gruyere cheese

1/8 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/8 teaspoon allspice

1/3 cup freshly grated Parmesan cheese

2 tablespoons chopped parsley, if desired

Heat oven to 325 degrees. Heat oil in a large nonstick skillet. Add onion; cook 10 minutes or until softened. Place in a large bowl. Stir rice, cheese, salt, pepper and allspice into onions. Spoon mixture into an 8-by-8-inch baking dish coated with cooking spray. Sprinkle evenly with Parmesan. Cover and bake 40 minutes. Uncover; bake 5 more minutes. Top with parsley if desired. (Adapted from Cooking Light magazine.)

Per serving: 243 calories, 10g protein, 6g fat (23 percent calories from fat), 2.3g saturated fat, 38g carbohydrate, 10mg cholesterol, 142mg sodium, 2g fiber.