Sunday: Family

For family day, make an EASY ASIAN STIR-FRY. If desired, serve over noodles of your choice. Add a LETTUCE WEDGE SALAD and BREADSTICKS. MERINGUES are a melt-in-your-mouth dessert.

Plan

Grill an extra 1-pound steak and save enough breadsticks and meringues for Monday.

Shopping List

boneless beef top round or top sirloin (cut 3/4 inch thick), stir-fry sauce, frozen stir-fry vegetable blend, vegetable oil, garlic, sesame seeds (optional), noodles (optional), lettuce, breadsticks, meringues.

EASY ASIAN STIR-FRY

Servings: makes 8 servings

Prep time: 20 minutes; marinating time 30 minutes to 2 hours

Cook time: 16 to 20 minutes

• 1 pound boneless beef top round or top sirloin steak, cut 3/4 inch thick
• 3/4 cup stir-fry sauce, divided
• 1 (16-ounce) package frozen stir-fry vegetable blend
• 1/4 cup water
• 2 teaspoons vegetable oil
• 3 cloves garlic, minced
• 2 teaspoons sesame seeds (optional)

Cut steak lengthwise in half, then crosswise into 1/8-inch-thick strips. Place beef and 1/4 cup stir-fry sauce in food-safe plastic bag; turn beef to coat. Close bag securely and marinate in refrigerator 30 minutes to 2 hours. Heat a large nonstick skillet on medium; add vegetables and water. Cover and cook 7 to 8 minutes or until crisp-tender, stirring occasionally. Remove vegetables; keep warm. Remove beef from marinade; discard marinade. Heat 1 teaspoon oil in same skillet on medium-high. Add half of the beef and half of the garlic; stir-fry 1 to 2 minutes or until outside surface of beef is no longer pink. (Do not overcook.) Remove from skillet. Repeat with remaining oil, beef and garlic. Return vegetables and beef to skillet. Stir in remaining 1/2 cup stir-fry sauce; cook and stir 1 to 2 minutes or until heated through. Garnish with sesame seeds, if desired.

Per serving: 122 calories, 14 grams protein, 3 grams fat (20% calories from fat), 0.6 gram saturated fat, 10 grams carbohydrate, 28 milligrams cholesterol, 818 milligrams sodium, 1 gram fiber.

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Monday: Heat and Eat

Make STEAK SALAD for a quick meal: Buy packaged mixed greens and top with sliced leftover beef. Drizzle with a light vinaigrette and toss to coat.

Serve with deli BEAN SOUP and leftover BREADSTICKS. Leftover MERINGUES are a quick dessert.

Shopping List

packaged mixed greens, light vinaigrette, deli bean soup.

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Tuesday: Kids

Call the kids for this yummy TUNA WITH PASTA: Cook 3 cups rotini pasta according to package directions; drain pasta and set aside in a bowl. In the pasta pot, mix 1 (6-ounce) can chunk white tuna packed in water (drained), 1 (10 3/4-ounce) can condensed unsalted cream of mushroom soup, 1 soup can water and 1 cup frozen peas and carrots (thawed). Cook 2 minutes on medium, stir in cooked pasta, and heat 1 to 2 minutes more or until heated through. Remove from heat and add 2 cups shredded 50% reduced-fat cheddar cheese; stir until cheese is melted.

Serve with GREEN BEANS and a CHOPPED LETTUCE SALAD. For dessert, make instant vanilla pudding with 1% milk; garnish with crumbled graham crackers and light whipped cream.

Plan

Save some graham crackers for Wednesday.

Shopping List

rotini pasta, canned chunk white tuna in water, condensed unsalted cream of mushroom soup, frozen peas and carrots, 50% reduced-fat cheddar cheese, green beans, lettuce, instant vanilla pudding, 1% milk, graham crackers, light whipped cream.

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Wednesday: Meatless

BLACK BEANS AND RICE will bring everyone to the table in a hurry: Heat 1 tablespoon olive oil in a large nonstick skillet on medium. Add 1 medium chopped onion, 2 small seeded and chopped fresh jalapeno peppers and 1 tablespoon minced garlic; cook 5 minutes or until onion is softened. Stir in 2 (15-ounce) cans black beans in seasoned sauce (with liquid), 1 large chopped tomato and 1/4 cup picante sauce. Cover and cook 8 minutes or until heated through. Serve each portion of the spicy dish over 1 cup hot cooked brown rice.

Add deli COLESLAW. If desired, stir some chopped red bell pepper into the slaw for a flavor boost. Cinnamon-sprinkled CHUNKY APPLESAUCE and leftover GRAHAM CRACKERS make a good dessert.

Plan

Save enough coleslaw for Thursday.

Shopping List

olive oil, onion, fresh jalapeno peppers, garlic, canned black beans in seasoned sauce, tomato, picante sauce, brown rice, deli coleslaw, red bell pepper (optional), cinnamon, chunky applesauce.

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Thursday: Express

Pick up a BARBECUE (or regular) ROTISSERIE CHICKEN. Add BAKED BEANS and some leftover COLESLAW along with CORNBREAD (from mix) to the meal. PEACHES are your dessert.

Shopping List

barbecue (or regular) rotisserie chicken, baked beans, cornbread mix, peaches.

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Friday: Budget

CHICKEN AND WHITE BEANS PROVENCAL offers a welcome twist: flavor without extra calories. Serve with a SPINACH SALAD and a BAGUETTE. For dessert, ORANGE SECTIONS are refreshing.

Shopping List

canola oil, chicken cutlets, garlic, onion, canned stewed tomatoes, dried oregano, dried basil, coarse salt, pepper, canned reduced-sodium white beans, fresh spinach, baguette, oranges.

CHICKEN AND WHITE BEANS PROVENCAL

Servings: makes 5 servings

Prep time: 10 minutes

Cook time: about 35 minutes

• 1 tablespoon canola oil
• 1 pound chicken cutlets
• 2 cloves garlic, minced
• 1 large onion, chopped
• 2 (14 1/2-ounce) cans chopped stewed tomatoes, with liquid
• 1 teaspoon dried oregano
• 3 teaspoons dried basil
• 1/4 teaspoon coarse salt
• 1/4 teaspoon pepper
• 3 (15-ounce) cans reduced-sodium white beans, rinsed

Heat oil in a large nonstick skillet on medium-high. Add chicken; cook 1 to 2 minutes on each side or until browned. Remove and set aside. Reduce heat to medium. To same skillet, add garlic and onion; cook 5 minutes or until softened. Stir in tomatoes, oregano, basil, salt and pepper. Bring to a boil; reduce heat and simmer 10 minutes. Add beans and chicken. Cover and simmer 5 minutes or until liquid is slightly reduced. Spoon beans and liquid into a serving bowl and top with chicken.

Per serving: 418 calories, 36 grams protein, 5 grams fat (12% calories from fat), 0.7 gram saturated fat, 54 grams carbohydrate, 66 milligrams cholesterol, 499 milligrams sodium, 14 grams fiber.

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Saturday: Easy Entertaining

Everyone at our table agreed that BAKED COD WITH CHERRY TOMATOES AND CHICKPEAS should go into the keeper file. Serve the colorful fish dish with STEAMED FRESH BROCCOLI FLORETS and WHOLE-GRAIN ROLLS.

Make BABY BERRY TARTS for dessert: Spoon 1 (8-ounce) package light strawberry cream cheese spread into a pastry bag or large sturdy food storage bag. Using a star-shaped tip, pipe the cheese into 15 baked mini phyllo dough shells (from frozen). Slice each of 15 fresh strawberries about 3 times from tip almost to top. Fan slices; place atop filling to garnish.

Shopping List

extra-virgin olive oil, ground coriander, paprika, cayenne pepper, coarse salt, skinless cod fillets, canned reduced-sodium chickpeas, cherry tomatoes, unsalted chicken broth, shallots, garlic, lemon, black pepper, cilantro, fresh broccoli, whole-grain rolls, light strawberry cream cheese, frozen mini phyllo dough shells, fresh strawberries.

BAKED COD WITH CHERRY TOMATOES AND CHICKPEAS

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 20 to 24 minutes

• 5 tablespoons extra-virgin olive oil, divided
• 2 teaspoons ground coriander, divided
• 2 teaspoons paprika, divided
• 1/8 teaspoon cayenne pepper
• 1 teaspoon coarse salt, divided
• 2 pounds skinless cod fillets, divided into 8 portions (1 to 1 1/2 inches thick)
• 2 (15-ounce) cans reduced-sodium chickpeas, rinsed
• 12 ounces cherry tomatoes, halved
• 1/4 cup unsalted chicken broth
• 2 shallots, minced
• 5 cloves garlic, minced
• 1 tablespoon lemon zest
• 1 tablespoon lemon juice
• 1/4 teaspoon black pepper
• Chopped cilantro for garnish

In a small bowl, combine 2 tablespoons oil, 1 teaspoon coriander, 1 teaspoon paprika, cayenne pepper and 3/4 teaspoon salt. Rub cod evenly with mixture. Place in resealable plastic bag, seal and toss to coat. Refrigerate 1 hour. When ready to bake, heat oven to 400 degrees. In a 9-by-13-inch baking dish, combine chickpeas, tomatoes, broth, shallots, garlic, lemon zest, lemon juice, 1 tablespoon oil, 1 teaspoon coriander, 1 teaspoon paprika, 1/4 teaspoon salt and black pepper. Nestle cod into chickpea mixture. Bake 20 to 24 minutes or until fish is opaque throughout. Drizzle with remaining 2 tablespoons oil and sprinkle with cilantro. Serve. (Adapted from "The Make-Ahead Cook," America’s Test Kitchen.)

Per serving: 282 calories, 24 grams protein, 10 grams fat (33% calories from fat), 1.3 grams saturated fat, 21 grams carbohydrate, 43 milligrams cholesterol, 335 milligrams sodium, 5 grams fiber.