Menu Plan Monday

Ok, so I'm going to cheat a bit with this week's menu. I'm using one already planned out. I found it last week, I don't remember how. It was originally printed in USA Today (which I don't get but I found while surfing the web) here's the link: Cooking Light Comfort Food Menu The recipes come from Cooking Light's new cookbook which is a binder-style cookbook. I'm pretty sure you can also find most of the recipes at myrecipes.com but I haven't checked- anyway, if you click within the article there's an actual menu for a week with recipes (breakfast/lunch/dinner and a snack or dessert) provided by two registered dietitians and from the Cooking Light Complete Cookbook. I'm not sure how closely I'll stick to this at the moment - a lot of the fruits aren't in season (figs) and I don't really need 8-10 servings of some of the dishes so towards the end of the week we'll be eating leftovers instead of eating the dishes as indicated (which is fine with me -and it's what I usually do). I'll only be buying about half the stuff indicated anyway.

Since it takes so long for me to pull up the USA Today pages I went ahead and formatted it for me and also made out a shopping list, I'll post it here, but it'll look funny (extra spaces) since it was actually formatted but doesn't copy as such.

Cooking Light Comfort Food Menu
SHOPPING LIST
PRODUCE:
1 cup cherries
1 cup cubed cantaloupe
1 cup fresh raspberries
1 cup fresh strawberries
3 medium apples
2 medium bananas
1 medium orange
2 medium pears
1 1/2 cup seedless red grapes
16 fresh figs
2 medium plums
2 medium tangerines
2 tablespoons diced pineapple
1 1/2 cups fresh blueberries
4 pounds peaches
1 lemon
1 lime

5 pounds yellow onions
1 large red onion
2 sweet onions (about 1 pound)
4 shallots
1 bunch celery
4 1/2 pounds baking potatoes
3 pounds small red potatoes
4 medium sweet potatoes (about 2 1/4 pounds)
3 pound carrots
1 cup chopped plum tomato
4 plum tomatoes
4 large tomatoes
1/2 cup yellow teardrop tomatoes,
1 pint mixed red and yellow cherry tomatoes
1 1/2 cup cherry tomatoes
2 medium tomatoes
1 large green bell pepper
3 large poblano chiles
4 jalapeño peppers
1 pound asparagus
1 1/2 pounds green beans
1 avocado
1 1/2 pounds Brussels sprouts
1/3 cup alfalfa sprouts
1 bunch green onions
1 tablespoon chopped fresh tarragon
1 bunch fresh cilantro
1 bunch fresh flat-leaf parsley
1 bunch fresh basil
1/4 cup Niçoise olives
2 heads of garlic
8 oz mushrooms
1 lb gourmet salad greens
2 lbs romaine lettuce
6 oz arugula
10 oz fresh spinach

BAKERY:
2 slices 100% whole-wheat toast
2 (2-ounce) slice sourdough bread
8 (1-ounce) slices whole-grain bread
1 (1-ounce) slice white bread
16 (1/2-ounce) slices French bread baguette
1 English muffin, toasted
4 (6-inch) whole wheat pitas
2 cups (3/4-inch) sourdough bread cubes

CONDIMENTS:
Cooking spray
extra-virgin olive oil
olive oil
canola oil
Dijon mustard
red wine vinegar
white wine vinegar
sherry vinegar
ketchup
Worcestershire sauce
white wine Worcestershire sauce
low-fat mayonnaise
balsamic vinegar
anchovy paste
honey

CANNED GOODS:
15 oz can cannellini beans
2 (15-ounce) cans kidney beans
1 (2 1/4-ounce) can sliced ripe olives
3 (16-ounce) cans fat-free, less-sodium chicken broth
1 (16 oz) can less-sodium beef broth
2 (14 1/2-ounce) cans no-salt-added stewed tomatoes
11 (14.5-ounce) cans no-salt-added whole tomatoes
9 tablespoon tomato paste
1/2 cup unsweetened applesauce
1 1/4 cups Merlot or other fruity red wine
1 cup Cabernet Sauvignon or other dry red wine
1/4 cup dry white wine
3 1/2 tablespoons peanut butter
3/4 cup pineapple juice
1/2 cup apple juice
4 cups low-sodium tomato juice

DRY GOODS:
1/3 cup crushed onion Melba toasts
2 graham cracker sheets
1/2 cup cooked long-grain brown rice
1/2 cup sun-dried tomatoes, packed without oil
2 tablespoons light pancake syrup
1 cup seasoned bread crumbs
all-purpose flour
2 cups yellow cornmeal
baking powder
baking soda
1 1/2 cup flaked sweetened coconut
1 granola-nut bar
3 cups uncooked elbow macaroni
1 pound uncooked spaghetti
2 cups puffed rice cereal
4 cups regular oats
1/2 up oat bran
1/2 cup quick oats prepared
1 cup wheat-bran flakes with raisins
1 tablespoon dried currants
1/4 cup dried blueberries
3 tablespoon turbinado sugar
2 tablespoon brown sugar
3 1/2 tablespoon sugar
3/4 cup packed brown sugar
2 1/2 tablespoon coarsely chopped pecans
2 tablespoon sliced almonds
1/2 cup sliced almonds

SPICES:
bay leaves
Cajun seasoning
chili powder
crushed red pepper
curry powder
dried basil
dried oregano
dried thyme
freshly ground black pepper
garlic-pepper blend (such as McCormick)
ground cinnamon
ground cumin
ground red pepper
salt
vanilla extract

MEAT:
1 1/2 pounds beef stew meat
4 pound boneless chuck roast
6 bacon slices
1 (8-ounce) tuna steak (3/4 inch thick)
1 pound ground round
8 ounces thinly sliced deli turkey
2 pounds ground sirloin
16 oz chicken breast
6 ounces hot turkey Italian sausage


FREEZER CASE:
1/2 cup frozen shelled edamame
1 cup chopped cooked small shrimp (about 6 ounces)
3/4 cup whole-fruit lemon sorbet
2 whole-grain frozen waffles

DAIRY CASE:
1 (5-ounce) container Greek-style yogurt
1 (6-ounce) container fat-free vanilla yogurt
3/4 cup plain fat-free yogurt
1 3/4 cups fat-free buttermilk
1/2 cup 2% milk
5 1/4 cups fat-free milk
1 cup 1% low-fat chocolate milk
6 cups 1% low-fat milk
1 stick butter
3 tablespoons reduced-fat sour cream
1 doz large eggs
1 1/3cup (5 1/2 ounces) grated fresh Parmesan cheese
2/3 cup (about 3 ounces) grated Parmigiano-Reggiano cheese
1/2 cup (2 ounces) shredded extra-sharp Cheddar cheese
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese
1/2 cup (2 ounces) shredded sharp provolone cheese
1/2 cup (4 ounces) 1/3 less-fat cream cheese
1/4 cup (1 ounce) crumbled blue cheese
3 ounces light processed cheese
3/4 cup (3 ounces) shredded Monterey Jack cheese with jalapeño peppers
3/4 cup (3 ounces) shredded Swiss cheese

REFRIGERATOR CASE:
2 (9-ounce) packages refrigerated chicken ravioli (such as Monterey Pasta Company)


MENU 1
Breakfast:
2 scrambled eggs
2 slices 100% whole-wheat toast
1 medium banana

Lunch:
1 1/3 cup of Edamame and Bean Salad with Shrimp and Fresh Salsa
1 medium orange

Dinner:
1 1/3 cup Beef Stew
3/4 cup Basic Mashed Potatoes
1 cup steamed asparagus

Snack/dessert:
3/4 cup Peach Cobbler
Nutrition facts:
Calories: 1,541; Fat: 48.5 grams (28% of calories from fat); Saturated fat: 12.5 grams (7% of calories);
Protein: 89 grams (23% of calories); Carbohydrates: 197 (51% of calories); Fiber: 35 grams; Sodium: 2,267 milligrams

To increase to 1,800 calories:
Add 1 ounce part-skim mozzarella cheese to eggs and 1 tablespoon fruit jam to toast at breakfast.
Add 1/2 cup light vanilla ice cream to dessert.

RECIPES FROM MENU 1

Edamame And Bean Salad With Shrimp And Fresh Salsa

To save time, cook the edamame in the microwave and purchase everything else already cooked.

1/2 cup frozen shelled edamame
1 cup chopped cooked small shrimp (about 6 ounces)
1 cup canned cannellini beans, rinsed and drained
1 cup halved cherry tomatoes
2 tablespoons chopped red onion
2 teaspoon minced jalapeño pepper
2 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt

Cook edamame according to package directions. Drain and rinse with cold water; drain.

Combine edamame, shrimp, cannellini beans, cherry tomatoes, onion and jalapeño pepper. Combine cilantro and remaining 3 ingredients, stirring with a whisk. Drizzle over edamame mixture, and toss gently to combine. Cover and chill.

Servings: 2 Serving size: 1 1/3 cups




Beef Stew

Serve this Mediterranean-inspired stew over mashed potatoes.

1 1/2 teaspoon olive oil
1 1/2 pounds beef stew meat, cut into 1-inch pieces
3 1/2 cups halved mushrooms (about 8 ounces)
2 cups diagonally cut carrot
1 1/2 cups coarsely chopped onion
1 1/2 cups sliced celery
2 garlic cloves, minced
1 1/2 cups water
1 cup Cabernet Sauvignon or other dry red wine
1/2 teaspoon dried thyme
1 1/4 teaspoon kosher salt
1/4 teaspoon coarsely ground black pepper
2 (14 1/2-ounce) cans no-salt-added stewed tomatoes, undrained
2 bay leaves
1 (2 1/4-ounce) can sliced ripe olives, drained
2 tablespoons red wine vinegar
1/4 cup chopped fresh flat-leaf parsley

Heat oil in a large Dutch oven over medium-high heat. Add beef; cook 5 minutes, browning on all sides. Remove from pan. Add mushrooms and next 4 ingredients to pan; cook 5 minutes, stirring occasionally. Return beef to pan. Stir in 1 1/2 cups water and next 6 ingredients; bring to a boil. Cover, reduce heat and simmer 1 hour.

Stir in olives and cook 30 minutes or until beef is tender. Discard bay leaves. Stir in vinegar. Sprinkle with parsley.

Servings: 6 Serving size: 1 1/3 cups

Basic Mashed Potatoes

3 pounds cubed peeled baking potatoes
1/2 cup 2% milk
1/2 cup fat-free, less-sodium chicken broth
3 tablespoons reduced-fat sour cream
1 teaspoon salt
1/2 teaspoon pepper
1/4 cup butter, softened

Place potato in a saucepan, and cover with water. Bring to a boil. Reduce heat; simmer 15 minutes or until tender. Drain and return potato to pan. Add milk and broth; mash to desired consistency. Cook 2 minutes or until thoroughly heated, stirring constantly. Stir in sour cream, salt and pepper. Top with butter.

Servings: 8 Serving size: About 3/4 cup
Peach Cobbler

Brown sugar and almonds are great flavor partners for fresh peaches. Rather than placing the dough on top, just fold it over the filling.

2 cups all-purpose flour
1 tablespoon granulated sugar
1/4 teaspoon salt
6 tablespoons chilled butter, cut into 6 pieces
6 tablespoons ice water
Cooking spray
6 cups sliced, peeled peaches (about 3 3/4 pounds)
3/4 cup packed brown sugar, divided
2 1/2 tablespoons all-purpose flour
1 tablespoon vanilla extract
1 teaspoon ground cinnamon
1/4 cup slivered almonds
1 large egg
1 teaspoon water
1 tablespoon granulated sugar

Preheat oven to 375°.

Lightly spoon 2 cups flour into dry measuring cups; level with a knife. Place flour, 1 tablespoon granulated sugar, and salt in a food processor; pulse 2 or 3 times. Add butter pieces; pulse 10 times or until mixture resembles coarse meal. With processor on, slowly add ice water through food chute, processing just until combined (do not form a ball).

Gently press dough into a 4-inch circle. Slightly overlap 2 sheets of plastic wrap on a slightly damp surface. Place dough on plastic wrap; cover with 2 additional sheets of overlapping plastic wrap. Roll dough, still covered, into a 15-by-13-inch rectangle. Place in freezer 5 minutes or until plastic wrap can be easily removed; remove top sheets. Fit dough, uncovered side down, into a 2-quart baking dish coated with cooking spray, allowing dough to extend over edges; remove remaining plastic wrap.

Combine sliced peaches, 1/2 cup brown sugar, 2 1/2tablespoons flour, vanilla and cinnamon in a large bowl; toss gently. Spoon into prepared dish; fold edges of dough over peach mixture. Sprinkle 1/4 cup brown sugar over mixture, and sprinkle with almonds.

Combine egg and water in a small bowl. Brush egg mixture over dough; sprinkle with 1 tablespoon granulated sugar. Bake at 375° for 45 minutes or until filling is bubbly and crust is lightly browned. Let stand 30 minutes before serving.

Servings: 10 Serving size: about 3/4 cup





MENU 2
Breakfast:
1 (6-ounce) container fat-free vanilla yogurt with
1 tablespoon toasted almonds
1 cup fresh strawberries

Lunch:
1 cup Chile-Cheese Chowder topped with
about 1 tablespoon green onions and
about 1 teaspoon crumbled bacon
1 (2-ounce) slice sourdough bread, toasted

Snack:
1 medium pear
1 granola-nut bar

Dinner:
Traditional Yankee Pot Roast, serving size: 3 ounces beef and about 1/2 cup vegetables
1 cup Oven-Roasted Sweet Potatoes and Onions
1/2 cup wilted spinach

Snack/dessert:
3/4 cup whole-fruit lemon sorbet
Nutrition facts: Calories: 1,585; Fat: 33 grams (19% calories from fat); Saturated fat: 10.5g (6% of calories); Protein: 68 grams (17% of calories); Carbohydrates: 262 grams (66% of calories); Fiber: 29.5g; Sodium: 2,195 milligrams;

To increase to 1,800 calories:
Add 1 medium whole-wheat bagel topped with 1 tablespoon light cream cheese and 1 tablespoon fruit jam to breakfast.
RECIPES FROM MENU 2
Chile-Cheese Chowder
For a vegetarian soup, substitute 1 tablespoon canola oil for the bacon drippings and vegetable broth for the chicken broth.
2 bacon slices
1 cup chopped carrot
1 cup chopped seeded poblano chiles (about 3 large)
1 cup chopped onion
2 tablespoons minced seeded jalapeño pepper
1/2 teaspoon ground cumin
3 garlic cloves, minced
2 (16-ounce) cans fat-free, less-sodium chicken broth
5 cups diced peeled baking potato (about 1 1/2 pounds)
1/2 teaspoon salt
1/3 cup all-purpose flour
2 1/2 cups 1% low-fat milk
3/4 cup (3 ounces) shredded Monterey Jack cheese with jalapeño peppers
1/2 cup (2 ounces) shredded reduced-fat sharp Cheddar cheese
1/3 cup sliced green onions
Cook bacon in a Dutch oven over medium-high heat until crisp. Remove bacon from pan, reserving 1 tablespoon drippings in pan. Crumble bacon; set aside.

Add carrot and next 5 ingredients to drippings in pan; sauté 10 minutes or until browned. Stir in broth, scraping pan to loosen browned bits. Add potato and salt. Bring to a boil; cover, reduce heat, and simmer 25 minutes or until potato is tender.

Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a bowl; gradually add milk, stirring with a whisk until well blended to form a slurry. Stir into vegetable mixture. Cook over medium heat until thick (about 12 minutes), stirring frequently. Remove from heat. Add cheeses, stirring until cheeses melt. Ladle soup into bowls; top with green onions and crumbled bacon.
Servings: 10 servings Serving size: 1 cup soup, about 1 tablespoon green onions, and about 1 teaspoon bacon
Traditional Yankee Pot Roast

2 teaspoons olive oil
1 (4-pound) boneless chuck roast, trimmed
1 tablespoon kosher salt
1 tablespoon cracked black pepper
2 cups coarsely chopped onion
2 cups less-sodium beef broth
1/4 cup ketchup
2 tablespoon Worcestershire sauce
1 cup chopped plum tomato
1 1/4 pounds small red potatoes
1 pound carrots, peeled and cut into 1-inch pieces
2 tablespoons fresh lemon juice

Preheat oven to 300°.

Heat olive oil in a large Dutch oven over medium-high heat. Sprinkle roast with salt and pepper. Add roast to pan, browning on all sides (about 8 minutes). Remove from pan. Add onion to pan; sauté 8 minutes or until browned. Return roast to pan. Combine broth, ketchup, and Worcestershire; pour over roast. Add tomato; bring to a simmer.

Cover and bake at 300° for 2 1/2hours or until tender. Add potatoes and carrots; cover and bake 30 minutes or until vegetables are tender. Stir in lemon juice.

Serving: 10 Serving size: 3 ounces beef and about 1/2 cup vegetables.

Oven-Roasted Sweet Potatoes And Onions

4 medium peeled sweet potatoes, cut into 2-inch pieces (about 2 1/4 pounds)
2 sweet onions, cut into 1-inch pieces (about 1 pound)
2 tablespoons extra virgin olive oil
3/4 teaspoon garlic-pepper blend (such as McCormick)
1/2 teaspoon salt

Preheat oven to 425°.

Combine all ingredients in a 13-by-9-inch baking dish, tossing to coat. Bake at 425° for 35 minutes or until tender, stirring occasionally.

Servings: 6 Serving size: 1 cup







MENU 3

Breakfast:
1/2 cup quick oats prepared with
1 cup skim milk topped with
1/2 cup unsweetened applesauce,
1 tablespoon honey
1 tablespoon chopped toasted walnuts and
3/4 cup fresh blueberries

Lunch:
1 Guacamole and Turkey Sandwich
2 medium tangerines

Snack:
1 medium apple
1 tablespoon peanut butter

Dinner:
Spaghetti and Meatballs, serving size: about 3/4 cups pasta mixture, 1/2 cup sauce and 3 meatballs
2 cups Mesclun and Romaine Salad with 2 Warm Parmesan Toasts
Nutrition facts: Calories: 1,499; Fat: 39 grams (23% of calories from fat); Saturated fat: 10 (6% of calories); Protein: 67 grams (18% of calories); Carbohydrates: 242 grams (65% of calories); Fiber: 32 grams; Sodium: 2,208 milligrams

To increase to 1,800 calories, add 2 slices of turkey bacon to breakfast, a 1-ounce mozzarella cheese stick at lunch and 1 (2-ounce) piece of French bread to dinner.

RECIPES FROM MENU 3

Guacamole And Turkey Sandwiches

To make hotter, add minced jalapeño peppers to the avocado mixture.

1/2 cup coarsely mashed avocado
1 tablespoon fresh lime juice
8 (1-ounce) slices whole-grain bread
4 plum tomatoes, each cut into 4 slices
1/4 teaspoon salt
1/3 teaspoon ground red pepper
1/3 cup alfalfa sprouts
1/2 cup thinly sliced red onion
1/4 cup chopped fresh cilantro
8 ounces thinly sliced deli turkey

Combine avocado and lime juice. Spread 2 tablespoons avocado mixture on each of 4 bread slices. Arrange tomato slices over avocado mixture; sprinkle evenly with salt and pepper. Divide sprouts, onion, cilantro, and turkey evenly over tomato slices. Top with remaining bread slices.

Servings: 4 Serving size: 1 sandwich






Spaghetti And Meatballs

Sauce:
5 (14.5-ounce) cans no-salt-added whole tomatoes, undrained
1 tablespoon olive oil
1 cup chopped onion
1 teaspoon crushed red pepper
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 bay leaves
Meatballs:
1 (1-ounce) slice white bread
1/3 cup (about 1 1/2 ounces) grated Parmigiano-Reggiano cheese
1/4 cup fat-free milk
1/4 cup chopped fresh flat-leaf parsley
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 pound ground sirloin
2 garlic cloves, peeled and minced
1 large egg white
Cooking spray
Remaining:
1 pound uncooked spaghetti
1/3 cup (about 1 1/2 ounces) grated Parmigiano-Reggiano cheese

To prepare sauce, place half of tomatoes in a food processor and process until smooth. Pour pureed tomatoes into a large bowl. Repeat procedure with remaining tomatoes.

Heat olive oil in a Dutch oven over medium heat. Add onion; sauté 4 minutes. Stir in pureed tomatoes, red pepper, salt, black pepper, and bay leaves; bring to a boil. Reduce heat, and simmer 30 minutes, stirring occasionally. Remove from heat. Discard bay leaves. Keep warm.

To prepare meatballs, preheat oven to 400°. Place bread in food processor, and pulse 10 times or until coarse crumbs measure 1/2 cup. Combine breadcrumbs, 1/3 cup cheese, and next 7 ingredients. Shape mixture into 24 (1-inch) meatballs, and place on a broiler pan coated with cooking spray. Bake at 400° for 15 minutes or until done. Add meatballs to sauce, and cook over low heat 15 minutes or until thoroughly heated.

Cook pasta according to package directions, omitting salt and fat. Drain pasta; return to pot. Spoon about 2 cups tomato sauce (leaving meatballs in pan) into pasta, and toss well to coat. Transfer pasta mixture to a platter; top with remaining sauce and meatballs. Sprinkle with 1/3 cup cheese.

Servings: 8 Serving size: About 3/4 cup pasta mixture, 1/2 cup sauce, and 3 meatballs.





Mesclun And Romaine Salad With Warm Parmesan Toasts

Warm Parmesan Toasts:
8 (1/2-ounce) slices French bread baguette
1/4 cup (1 ounce) grated fresh Parmesan cheese
Vinaigrette:
2 tablespoon minced shallots
1 tablespoon sherry vinegar
2 teaspoon extra virgin olive oil
1/4 teaspoon salt
1/4 teaspoon Dijon mustard
1/3 teaspoon freshly ground black pepper
Salad:
3 cups gourmet salad greens
3 cups torn romaine lettuce
1/4 cup thinly vertically sliced red onion
3 tablespoon chopped fresh parsley
3 tablespoon chopped fresh basil
1 pint mixed red and yellow cherry tomatoes, halved

Preheat broiler.

To prepare toasts, arrange bread slices on a baking sheet. Broil 1 minute or until lightly browned. Turn bread over; sprinkle each slice with 1 1/2 teaspoons cheese. Broil 1 minute or until cheese begins to melt.

To prepare vinaigrette, combine shallots and vinegar; let stand 5 minutes. Add oil, salt, mustard, and pepper; stir well with a whisk.

To prepare salad, place salad greens and remaining 5 ingredients in a large bowl; toss gently to combine. Drizzle vinaigrette over salad, and toss gently to coat. Serve with toasts. Yield: 4 servings (serving size: 2 cups salad and 2 toasts).
















MENU 4
Breakfast:
1 English muffin, toasted
1 1/2 tablespoon peanut butter
1 cup fresh raspberries
1 cup skim milk

Lunch:
1 1/4 cup Curried Chicken Salad
1 cup red grapes

Dinner:
1 1/2 cups Easy Ravioli Bake
1 1/2 cup Fig and Arugula Salad with Parmesan

Snack:
1 cup cubed cantaloupe
Nutrition facts: Calories: 1,494; Fat: 41 grams (25% of calories from fat); Saturated Fat: 12 grams (7% of calories); Protein: 82 grams (22% of calories); Carbohydrates: 212 grams (57% of calories); Fiber: 28.2 grams; Sodium: 2,041 milligrams;

To increase to 1,800 calories, add 1 (6-inch) wheat pita round cut into wedges to lunch and add 1/4 cup walnuts or almonds to snack.
RECIPES FROM MENU 4
Curried Chicken Salad

1 1/2 cups chopped cooked chicken breast (about 8 ounces)
1/2 cup halved seedless red grapes
1/2 cup diced peeled apple
2 tablespoon diced pineapple
1 tablespoon dried currants
3 tablespoon low-fat mayonnaise
1 teaspoon honey
1/2 teaspoon curry powder
1/2 teaspoon fresh lemon juice
1/3 teaspoon salt
1/3 teaspoon freshly ground black pepper
1 tablespoon sliced almonds, toasted

Combine first 5 ingredients in a large bowl. Combine mayonnaise and next 5 ingredients, stirring with a whisk. Pour mayonnaise mixture over chicken mixture; toss gently to coat. Sprinkle with almonds. Cover and chill.

Yield: 2 servings (serving size: 1 1/4 cups).












Easy Ravioli Bake
This recipe pairs the convenience of store-bought pasta with a quick, easy homemade sauce. Chop the tomatoes right in the can, snipping them with kitchen scissors. We enjoyed chicken ravioli in this dish, although any variety will work.

2 (9-ounce) packages refrigerated chicken ravioli (such as Monterey Pasta Company)
Cooking spray
1 cup chopped onion
1/2 cup chopped green bell pepper
1/2 teaspoon dried oregano
4 garlic cloves, minced
6 tablespoon tomato paste
1/4 cup dry white wine or water
3/4 teaspoon salt
1/2 teaspoon dried basil
1/4 teaspoon crushed red pepper
1/3 teaspoon black pepper
4 (14 1/2-ounce) cans no-salt-added whole tomatoes, undrained and chopped
1/2 cup (2 ounces) shredded part-skim mozzarella cheese

Cook pasta according to package directions, omitting salt and fat. Drain well.

Preheat oven to 400°.

Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, bell pepper, oregano, and garlic; sauté 5 minutes or until vegetables are tender. Add tomato paste and next 6 ingredients, stirring well to combine; bring to a boil. Reduce heat, and simmer 20 minutes, stirring frequently. Remove from heat. Add pasta to tomato mixture, tossing well to combine. Spoon pasta mixture into an 8-inch square baking dish lightly coated with cooking spray, and sprinkle evenly with cheese. Bake at 400° for 30 minutes or until cheese melts and begins to brown.

Servings: 4 Serving size: About 1 1/2 cups

Fig And Arugula Salad With Parmesan

2 tablespoon minced shallots
1 1/2 tablespoon balsamic vinegar
1 tablespoon extra virgin olive oil
1/4 teaspoon salt
16 fresh figs, each cut in half lengthwise
6 cups trimmed arugula (about 6 ounces)
1/4 teaspoon freshly ground black pepper
1/4 cup (1 ounce) shaved fresh Parmesan cheese

Combine first 4 ingredients in a large bowl; stir well with a whisk. Add figs; cover and let stand 20 minutes. Add arugula and pepper; toss well. Top with cheese. Serve immediately.

Yield: 4 servings (serving size: 1 1/2 cups).
MENU 5
Breakfast:
1 cup wheat-bran flakes with raisins
1 cup skim milk
1 medium banana

Lunch:
2 pita halves, Smoky Bacon and Blue Cheese Chicken Salad Pitas
1 cup carrot sticks

Snack:
1 medium pear

Dinner:
1 1/4 cup All-American Chili with
1 tablespoon cheese
1 wedge Quick Buttermilk Corn Bread
Nutrition facts: Calories: 1,500; Fat: 32 grams (19% of calories from fat); Saturated Fat: 12 grams (7% of calories); Protein: 79 grams (21% of calories); Carbohydrates: 235 grams (63% of calories); Fiber: 35.5 grams; Sodium: 2,418 milligrams

To increase to 1,800 calories, add 1 cup 1% cottage cheese to snack and add 1 (3.5-ounce) sugar-free vanilla pudding cup as a snack after dinner.

Smoky Bacon and Blue Cheese Chicken Salad Pitas
3/4 cup plain fat-free yogurt
1/4 cup (1 ounce) crumbled blue cheese
2 tablespoon light mayonnaise
1/2 teaspoon freshly ground black pepper
3 cups shredded romaine lettuce
1 1/2 cups shredded cooked chicken (about 6 ounces)
4 bacon slices, cooked and crumbled
2 medium tomatoes, seeded and chopped
4 (6-inch) whole wheat pitas, cut in half

Combine first 4 ingredients, stirring well. Combine lettuce, chicken, bacon, and tomatoes in a medium bowl, stirring well. Drizzle yogurt mixture over chicken mixture; toss gently to coat. Spoon 1/2 cup chicken salad into each pita half. Serve immediately.
Serving size: 2 pita halves

All-American Chili
6 ounces hot turkey Italian sausage
2 cups chopped onion
1 cup chopped green bell pepper
8 garlic cloves, minced
1 pound ground sirloin
1 jalapeño pepper, chopped
3 tablespoon tomato paste
2 tablespoon chili powder
2 tablespoon brown sugar
1 tablespoon ground cumin
1 teaspoon dried oregano
1/2 teaspoon freshly ground black pepper
2 bay leaves
1 1/4 cups Merlot or other fruity red wine
2 (28-ounce) cans whole tomatoes, undrained and coarsely chopped
2 (15-ounce) cans kidney beans, rinsed and drained
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese

Heat a large Dutch oven over medium-high heat. Remove casings from sausage. Add sausage, onion, and next 4 ingredients to pan; cook 8 minutes or until sausage and beef are browned, stirring to crumble. Add tomato paste and next 6 ingredients, and cook 1 minute, stirring constantly. Stir in wine, tomatoes, and kidney beans; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally. Uncover and cook 30 minutes, stirring occasionally. Discard bay leaves. Sprinkle with cheese.
Servings: 8 Serving size: 1 1/4 cups chili and 1 tablespoon cheese
Quick Buttermilk Cornbread

2 tablespoon canola oil
2 cups yellow cornmeal
1 teaspoon salt
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 3/4 cups fat-free buttermilk
1/3 teaspoon pepper
1 large egg, lightly beaten

Preheat oven to 450°.

Pour oil into a 9-inch cast-iron skillet. Place skillet in a 450° oven for 10 minutes.

Combine cornmeal, salt, baking powder, and baking soda in a large bowl. Combine buttermilk, pepper, and egg, stirring with a whisk. Add egg mixture to cornmeal mixture, stirring just until moist.

Remove pan from oven. Tip pan to coat bottom and sides with oil; carefully pour excess oil into batter, stirring to combine. Pour batter into pan, spreading evenly. Bake at 450° for 15 minutes or until a wooden pick inserted in center comes out clean. Let stand 5 minutes before serving.

Servings: 8 Serving size: 1 wedge

MENU 6
Breakfast:
1/2 cup Wholesome Morning Granola
1 (5-ounce) container Greek-style yogurt
2 medium plums

Lunch:
1 cup Tomato-Basil Soup
2 cups Creamy Caesar Salad with Spicy Croutons
1 (2-ounce) slice sourdough bread

Dinner:
1 cup Creamy Four-Cheese Macaroni
Oven-Roasted Green Beans, serving size: about 3/4 cup (recipe)

Snack:
1 cup skim milk
1 cup cherries
Nutrition facts: Calories: 1,496; Fat: 33 grams (20% calories from fat); Saturated fat: 12 grams (7% calories from sat. fat); Protein: 69 grams (18% calories from protein); Carbohydrates: 223 grams (60% calories from carb.); Fiber: 25 grams; Sodium: 2,470 milligrams

To increase to 1,800 calories, add 1/2 cup cooked chopped chicken to salad at lunch and add 4 gingersnap cookies to snack.








Wholesome Morning Granola

4 cups regular oats
2 cups puffed rice cereal
1/2 cup flaked sweetened coconut
1/2 up oat bran
1/4 cup sliced almonds, toasted
3 tablespoon turbinado sugar
3/4 cup pineapple juice
1/2 cup apple juice
1/4 cup honey
Cooking spray
1/4 cup dried blueberries

Preheat oven to 325°.

Combine first 6 ingredients.

Combine juices in a small saucepan. Bring to a boil; cook until reduced to 2/3 cup (about 10 minutes). Remove from heat; stir in honey.

Slowly pour juice mixture over oat mixture, tossing to coat. Spread oat mixture evenly onto a jelly-roll pan coated with cooking spray.

Bake at 325° for 40 minutes or until golden brown, stirring occasionally. Cool slightly; stir in blueberries, and cool completely. Store in an airtight container.

Servings: 7 1/2 Serving size: 1/2 cup

Tomato-Basil Soup

4 cups chopped seeded peeled tomato (about 4 large)
4 cups low-sodium tomato juice
1/3 cup fresh basil leaves
1 cup 1% low-fat milk
1/4 teaspoon salt
1/4 teaspoon cracked black pepper
1/2 cup (4 ounces) 1/3 less-fat cream cheese, softened
Basil leaves, thinly sliced (optional)
8 (1/2 inch-thick) slices diagonally cut French bread baguette

Bring tomato and juice to a boil in a large saucepan. Reduce heat; simmer, uncovered, 30 minutes.

Place tomato mixture and 1/3 cup basil in a blender or food processor; process until smooth. Return pureed mixture to pan; stir in milk, salt and pepper. Add cream cheese, stirring well with a whisk, and cook over medium heat until thick (about 5 minutes). Ladle soup into bowls; garnish with sliced basil, if desired. Serve with bread.
Servings: 8 Serving size: 1 cup soup and 1 bread slice
Creamy Caesar Salad With Spicy Croutons

1 garlic clove, halved
1/2 cup fat-free mayonnaise
2 tablespoon red wine vinegar
2 teaspoon Dijon mustard
2 teaspoon white wine Worcestershire sauce
1 teaspoon anchovy paste
1/4 teaspoon pepper
2 teaspoon olive oil
3/4 teaspoon Cajun seasoning
1 garlic clove, minced
2 cups (3/4-inch) sourdough bread cubes
18 cups torn romaine lettuce
1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese

Drop garlic halves through opening in blender lid with blender on; process until minced. Add mayonnaise and next 5 ingredients; process until well-blended. Cover and chill at least 1 hour.

Preheat oven to 400°.

Combine oil, Cajun seasoning and minced garlic in a medium microwave-safe bowl. Microwave on high 20 seconds. Add bread cubes; toss gently to coat. Spread bread cubes in a single layer on a baking sheet; bake at 400° for 15 minutes.

Place lettuce in a large bowl. Add dressing; toss gently to coat. Sprinkle with cheese, and top with croutons.

Servings: 6 Serving size: 2 cups

Creamy Four-Cheese Macaroni

3 cups uncooked elbow macaroni
1/3 cup all-purpose flour
2 1/3 cups 1% low-fat milk
3/4 cup (3 ounces) shredded Swiss cheese
1/2 cup (2 ounces) grated fresh Parmesan cheese
1/2 cup (2 ounces) shredded extra-sharp Cheddar cheese
3 ounces light processed cheese
1/4 teaspoon salt
Cooking spray
1/3 cup crushed onion Melba toasts
1 tablespoon butter, softened

Cook macaroni according to package directions, omitting salt and fat. Drain.

Preheat oven to 375°.

Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a large saucepan. Gradually add milk, stirring with a whisk until blended. Cook over medium heat until thick (about 8 minutes), stirring constantly. Add cheeses; cook 3 minutes or until cheese melts, stirring frequently. Remove cheese mixture from heat; stir in cooked macaroni and salt.

Spoon mixture into a 2-quart casserole coated with cooking spray. Combine crushed toasts and butter; stir until well blended. Sprinkle over macaroni mixture. Bake at 375° for 30 minutes or until bubbly.

Servings: 8 Serving size: 1 cup


Oven-Roasted Green Beans

1 pound green beans, trimmed
2 teaspoon olive oil
1/2 teaspoon salt
1/3 teaspoon coarsely ground black pepper.
Cooking spray
2 teaspoon fresh lemon juice

Preheat oven to 475°.

Combine beans and next 3 ingredients in a large bowl, tossing well to coat. Arrange in a single layer on a baking sheet coated with cooking spray. Bake at 475° for 10 minutes or until tender, turning once.

Remove pan from oven; add lemon juice to beans, and toss.

Yield: 4 servings (serving size: about 3/4 cup).

MENU 7
Breakfast:
2 whole-grain frozen waffles
2 tablespoons light pancake syrup
3/4 cup fresh blueberries
1 cup skim milk

Lunch:
Grilled Tuna Niçoise, serving size: 2 ounces tuna, 2 cups greens, 1/4 cup tomato, 1 1/2 cups potato mixture, 1 tablespoon olives, and 1 tablespoon broth mixture

Dinner:
2 slices Italian Meat Loaf
1/3 cup Brussels Sprouts with Pecans
1/2 cup cooked long-grain brown rice

Snack:
1 cup 1% low-fat chocolate milk
1 medium apple
2 graham cracker sheets
1 tablespoon peanut butter
Nutrition facts: Calories: 1,545; Fat: 42 grams (24% of calories from fat); Saturated fat: 12 grams (7% of calories); Protein: 79 grams (21% of calories); Carbohydrates: 226 grams (58% of calories); Fiber: 25 grams; Sodium: 2,360 milligrams

To increase to 1,800 calories, add 1/4 cup sliced almonds to breakfast and 4 whole-wheat crackers to lunch.












Grilled Tuna Niçoise

4 cups cubed red potato
1/2 pound green beans, trimmed
1 (8-ounce) tuna steak (3/4 inch thick)
Cooking spray
1/2 cup vertically sliced red onion
1/2 cup chopped fresh parsley
1 tablespoon chopped fresh or 1 teaspoon dried tarragon
1/2 cup fat-free, less-sodium chicken broth
3 tablespoon white wine vinegar
1 tablespoon extra virgin olive oil
1 tablespoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
8 cups gourmet salad greens
1/2 cup cherry tomatoes, halved
1/2 cup yellow teardrop tomatoes, halved
1/4 cup Niçoise olives

Cook potato in boiling water 6 minutes or until tender; remove with a slotted spoon. Add green beans to boiling water, and cook 3 minutes or until crisp-tender. Drain.

Prepare grill or broiler.

Place fish on a grill rack or broiler pan coated with cooking spray; grill 3 minutes on each side or until desired degree of doneness. Cut fish into 1-inch chunks.

Combine potato, fish, onion, parsley and tarragon in a large bowl. Combine broth and next 5 ingredients, stirring well with a whisk. Pour 1/2 cup broth mixture over potato mixture and toss well.

Place beans, greens, and tomatoes on plates. Top with potato mixture and olives. Drizzle remaining broth mixture over salads.

Yield: 4 servings (serving size: 2 ounces tuna, 2 cups greens, 1/4 cup tomato, 1 1/2 cups potato mixture, 1 tablespoon olives, and 1 tablespoon broth mixture).












Italian Meat Loaf

1 cup boiling water
1/2 cup sun-dried tomatoes, packed without oil
1/2 cup ketchup
1 cup seasoned bread crumbs
3/4 cup finely chopped onion
3/4 cup chopped fresh basil
1/2 cup (2 ounces) shredded sharp provolone cheese
2 large egg whites
2 garlic cloves, minced
1 pound ground round
Cooking spray
1/3 cup ketchup

Combine boiling water and tomatoes in a bowl; let stand 30 minutes or until soft. Drain tomatoes; finely chop.

Preheat oven to 350°.

Combine 1/2 cup ketchup, breadcrumbs, and next 6 ingredients in a large bowl. Add tomatoes to meat mixture. Shape meat mixture into a 9-by-5-inch loaf on a broiler pan coated with cooking spray. Spread 1/3 cup ketchup over meat loaf. Bake at 350° for 1 hour. Let stand 10 minutes before slicing. Cut into 12 slices.

Servings: 6 Serving size: 2 slices

Brussels Sprouts With Pecans

2 teaspoon butter
1 cup chopped onion
4 garlic cloves, thinly sliced
8 cups halved and thinly sliced Brussels sprouts (about 1 1/2 pounds)
1/2 cup fat-free, less-sodium chicken broth
1 1/2 tablespoon sugar
1/2 teaspoon salt
2 1/2 tablespoon coarsely chopped pecans, toasted

Melt butter in a large non-stick skillet over medium-high heat. Add onion and garlic; sauté 4 minutes or until lightly browned. Stir in Brussels sprouts, and sauté 2 minutes. Add broth and sugar; cook 5 minutes or until liquid almost evaporates, stirring frequently. Stir in salt. Sprinkle with pecans.

Servings: 8 Serving size: About 1/3 cup

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