SUNDAY (Family)

Add some extra flavor to the usual family feast with MEXICAN ROAST CHICKEN WITH OLIVE SALSA (see recipe). On the side, add packaged YELLOW RICE, PINTO BEANS, a LETTUCE WEDGE and fat-free FLOUR TORTILLAS. Make BUTTERSCOTCH PUDDING (from a mix) with 1 percent milk for dessert and top with light WHIPPED CREAM.

PLAN AHEAD: Save enough chicken and olive salsa, and enough black olives, along with any leftover rice and beans, for Monday.

SHOPPING LIST: chicken to roast, cooking spray, chili powder, cumin, garlic salt, black ripe pitted olives, pimento-stuffed manzanilla olives, chunky salsa, fresh cilantro, packaged yellow rice, pinto beans, lettuce, fat-free flour tortillas, butterscotch pudding mix, 1 percent milk, light whipped cream.

MEXICAN ROAST CHICKEN WITH OLIVE SALSA (Sunday)
Makes 10 to 12 servings

Preparation time: 15 minutes

Cooking time: about 2 hours; standing time: 10 minutes

1 (5- or 6-pound) chicken to roast

2 teaspoons chili powder

2 teaspoons cumin

2 teaspoons garlic salt

3/4 cup each sliced black ripe pitted olives and pimento-stuffed manzanilla olives

1 (11-ounce) jar chunky salsa

1/3 cup chopped fresh cilantro

Heat oven to 375 degrees. Coat chicken with cooking spray; sprinkle chicken evenly with chili powder, cumin and garlic salt. Place on a rack in a shallow roasting pan. Roast about 1 3/4 to 2 hours, or until internal temperature of breast is 170 degrees.

Meanwhile, combine olives, salsa and cilantro; refrigerate until ready to use. (Reserve 2/3 cup olive salsa for later.) Remove chicken from oven; transfer to carving board. Tent with foil; let stand 5 to 10 minutes before slicing. Serve chicken with salsa.

Per serving (white meat without skin): 171 calories, 26 grams protein, 5 grams fat (28 percent calories from fat), 1 gram saturated fat, 3 grams carbohydrate, 71 milligrams cholesterol, 544 milligrams sodium, 1 gram fiber.

Per serving (dark meat without skin): 214 calories, 23 grams protein, 12 grams fat (50 percent calories from fat), 2.7 grams saturated fat, 3 grams carbohydrate, 82 milligrams cholesterol, 558 milligrams sodium, 1 gram fiber.


MONDAY (Heat and Eat)

Make good use of Monday's leftovers and enjoy CHICKEN TACOS (see recipe) tonight. Serve with a SPINACH SALAD and any leftover RICE and BEANS. For a quick dessert, try KIWIFRUIT.

SHOPPING LIST: taco shells, 50 percent light jalapeno cheese, lettuce, Haas avocado, fresh spinach, kiwifruit.

CHICKEN TACOS (Monday)
Makes 8 tacos

Preparation time: 15 minutes

Cooking time: about 5 minutes, plus heating tacos

2 cups shredded cooked (leftover) Mexican roast chicken breast

2/3 cup (leftover) olive salsa

8 heated taco shells (from a 4.6-ounce box with 12 tacos per box)

1 cup shredded 50 percent light jalapeno cheese

1 cup shredded lettuce

1/2 cup sliced black olives

1 ripe Haas avocado, diced

In a medium bowl, combine chicken and olive salsa; cover and microwave on medium (50 percent power) 5 minutes or until hot. Divide mixture evenly among tacos shells; top with cheese, lettuce, olives and avocado.

Per taco: 183 calories, 12 grams protein, 12 grams fat (54 percent calories from fat), 2.8 grams saturated fat, 11 grams carbohydrate, 27 milligrams cholesterol, 420 milligrams sodium, 2 grams fiber.


TUESDAY (Meatless)

Skip meat tonight for PEA AND PASTA SOUP. Bring 6 cups vegetable broth to a boil in a large pot on medium-high. Add 1 1/2 cups frozen tiny green peas, 3/4 cup orzo or ditalini pasta, and 2 tablespoons chopped fresh parsley. Reduce heat; simmer 5 minutes or until pasta is tender. Stir in 2 tablespoons apple juice. Spoon into bowls; top with freshly grated parmesan cheese. (Adapted from Cooking Light magazine.)

Serve with GRILLED CHEESE SANDWICHES and CHERRY TOMATOES. PEARS are an easy dessert.

SHOPPING LIST: vegetable broth, frozen tiny green peas, orzo or ditalini pasta, fresh parsley, apple juice, parmesan cheese, bread and cheese for sandwiches, cherry tomatoes, pears.

WEDNESDAY (Budget)

Keep costs down with GRILLED HAM REUBEN SANDWICHES. Spread rye bread with reduced-fat Russian dressing. Top with sliced ham, rinsed, refrigerated sauerkraut, reduced-fat Swiss cheese and another slice of bread. Coat bread with cooking spray; cook in a nonstick skillet on medium until both sides are browned.

Serve with BAKED CHIPS, DILL PICKLES and CELERY STICKS. Dessert is CHUNKY APPLESAUCE.

SHOPPING LIST: rye bread, reduced-fat Russian dressing, sliced ham, refrigerated sauerkraut, reduced-fat Swiss cheese, cooking spray, baked chips, dill pickles, celery, chunky applesauce.


THURSDAY (Express)

Make STUFFED TOMATOES tonight. Hollow out medium-sized ripe tomatoes and stuff with deli seafood salad. Add deli COLESLAW on the side, along with TOASTED BAGELS. Nibble on OATMEAL RAISIN COOKIES for dessert.

PLAN AHEAD: Save enough cookies for Friday.

SHOPPING LIST: tomatoes to stuff, deli seafood salad, deli coleslaw, bagels, oatmeal raisin cookies.

FRIDAY (Kids)

The kids will like SWEET AND SOUR CHICKEN STIR-FRY. Stir-fry 1 pound boneless, skinless chicken breasts (cut into bite-size pieces) in 1 tablespoon hot canola oil for 2 or 3 minutes or until browned. Remove from skillet and drain on paper towels. To skillet, add 1 red bell pepper (cut into strips) and 2 carrots (cut into thin strips) and cook 2 minutes. Add juice from 1 (8-ounce) can pineapple chunks and 1 1/2 cups stir-fry sauce and cook 5 minutes. Stir in pineapple chunks and chicken; cook 1 minute.

Spoon over hot RICE. Serve with SESAME BREAD STICKS. For dessert, leftover COOKIES go with RED AND GREEN GRAPES.

SHOPPING LIST: boneless, skinless chicken breasts, canola oil, red bell pepper, carrots, canned pineapple chunks, stir-fry sauce, rice, sesame bread sticks, red and green grapes.

SATURDAY (Easy Entertaining)

Serve your lucky guests RIB-EYE STEAKS WITH SPICY BLACK BEAN SALAD (see recipe). On the side, add MIXED GREENS and WHOLE-WHEAT ROLLS. Dessert is easy if you buy FRUIT TARTS.

SHOPPING LIST: chunky salsa, limes, canola oil, dried oregano, garlic, boneless beef rib-eye steaks, canned black beans, oranges, scallions, salad greens, whole-wheat rolls, store-bought fruit tarts.

RIB-EYE STEAK WITH SPICY BLACK BEAN SALAD (Saturday)
Makes 8 servings

Preparation time: 20 minutes; marinating time: 30 minutes

Cooking time: 11 to 14 minutes

For the steak:

2/3 cup chunky salsa

1/4 cup fresh lime juice

1 tablespoon canola oil

1 tablespoon dried oregano

2 cloves minced garlic

4 boneless beef rib-eye steaks, cut 1 inch thick (about 8 ounces each)

For the salad:

2 (15-ounce) cans rinsed black beans

2 large oranges, peeled and cut into 1/2-inch pieces

2/3 cup thinly sliced scallions

1/2 cup fresh lime juice

3 tablespoons canola oil

In a small bowl, combine marinade ingredients for steak: salsa, lime juice, canola oil, oregano and garlic. Mix well. Place steaks in a resealable plastic bag; add marinade, close and turn to coat. Marinate in refrigerator 30 minutes, turning once.

Meanwhile, combine the salad ingredients of black beans, oranges, scallions, lime juice and oil; cover and refrigerate.

Remove steaks and discard marinade. Grill steaks 11 to 14 minutes for medium-rare to medium, turning occasionally. Cut steaks in half; serve with salad.

Per serving (steak): 136 calories, 19 grams protein, 6 grams fat (41 percent calories from fat), 2.3 grams saturated fat, 0 grams carbohydrate, 60 milligrams cholesterol, 98 milligrams sodium, no fiber.

Per serving (salad): 165 calories, 6 grams protein, 6 grams fat (33 percent calories from fat), 0.4 gram saturated fat, 21 grams carbohydrate, 0 milligrams cholesterol, 305 milligrams sodium, 7 grams fiber.

source: http://www.arcamax.com/cgi-bin/news/story/0/66307/739123