28 Days Meal Plan Interactive All

8/13/2019 28 Days Meal Plan Interactive All

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YOUR MONTH OF MEALS! DAY DINNER PLANSunday Monday Tuesday Wednesday Thursday Friday Saturday

EggplantParmesan ( cook one,freeze one)Serve withsauted spinach

Chickpea &ChorizoFideos Serve withroastedcauliower

Chicken Stewwith Turnips &MushroomsServe witholive bread

RosemaryLentils &Greens onToasted BreadServe with slicedtomato and redonion salad

Salmon Cakeswith Olives,Lemon & Dill( serve half, freeze half )Serve over mixedgreens; top withTzatziki (or yogurtsauce)

Cowboy Beef &Bean Chiliwith Whole-GrainCornbread

Duck ChilesRellenos withBelizeanHabanero HotSauce , rice anguacamole

ShrimpDumplings ( cook half, freezehalf ) Serve withbell pepper,edamame & cu-cumbers seasonedwith rice vinegar

BrusselsSprout &Potato Hash Serve withrye toast

Creamy GreenChile ChickenSoup Serve with cheesequesadillas

Apricot-ChileGlazed Salmon Serve withcouscous andgrilled asparagus

CreamyMustardChicken Serve withsteamed greenbeans

GrapeChutneyServe withpork tenderloinand spinach salad

Broccoli Rabe Turkey SausagLasagna( cook one, freeze one)Serve witha mixedgreen salad

South TexasSteak Fajitas withBelizeanHabanero HotSauce (Week 1)and brown rice

Salmon Cakeswith Olives,Lemon & Dill( freezer, Week 1)on buns withlettuce & tomato,with roasted redpotatoes

Chard &ChorizoFrittataServe withroasted acornsquash

PanzanellaServe with grilledor broiled chickenbreast

BraisedCauliower &Squash PennePasta Serve witharugula, pine nut& fennel salad

ShrimpDumplings( freezer, Week 2)Serve withvegetable friedrice

EatingWellKing RanchCasserole( cook one, freone) Serve witred cabbage,black bean &avocado salad

White TurkeyChiliServe withtortilla chips andguacamole(thaw frozenEggplant Parmesanin refrigerator)

Pork Milanesewith MashedSweet PotatoServe withbroccolini

EggplantParmesan ( freezer, Week 1)Serve with mixedgreens andgarlic bread

Orzo & GrapeSalad with Feta & MintServe withpan-seared orbroiled lambchops

Quick Risottowith Shrimp,Corn &Edamame Serve with amixed green salad

Breakfast forDinner: French Toastwith Pear-CranberryCompote Serve with turkeysausage patties

Roasted Garlic& Leek BreadCasseroleServe withroasted chicke


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EATINGWELL.COM EATING WELL, INC. ALL RIGHTS RESERVED.

WEEK 1 DINNER PLANShopping List This list outlines everything you need to make all the recipes for the week:

SHOP FOR:

FRESH FRUIT & VEGETABLESo 2 lemonso 2 limeso 1 large carroto 1 head cauliowero 1 pound eggplanto 1 bag mixed greenso 2 bunches kaleo 12 ounces baby spinacho 8 ounces sliced cremini mushroomso 8 ounces white mushroomso 3 fresh habanero chileso 4 medium poblano pepperso 1 bunch scallionso 2 large turnipso 1 red oniono 4 yellow onionso 4 large tomatoes

FRESH HERBS & FLAVORINGSo 1 bunch fresh dill or thymeo 1 bunch fresh rosemaryo 2 heads garlic

DRY GOODS & BREADo 14- to 16-ounce package whole-wheat

angel hair pastao cup bulguro 1 cup French green lentilso 1 cups yellow cornmealo Coarse dry whole-wheat breadcrumbso 1 loaf country breado 1 loaf olive bread

CANNED & BOTTLED GOODSo 32-ounce box reduced-sodium chicken

brotho 32-ounce box reduced-sodium beef

brotho 2 28-ounce cans crushed tomatoeso 14-ounce can petite diced tomatoeso 15-ounce can chickpeaso 2 15-ounce cans no-salt-added kidney

beanso cup pitted green oliveso cup pitted Kalamata oliveso Ancho chili powder

NUTS, SEEDS & DRIED FRUITo cup slivered almonds

REFRIGERATOR ITEMS & DAIRYo cup reduced-fat sour creamo 1 cups shredded part-skim mozzarella

cheeseo Parmesan cheeseo Liquid egg whiteso Guacamoleo Tzatziki sauce

MEAT & SEAFOODo 1 pounds boneless, skinless chicken

breastso 2 duck or chicken legs and thighs (about

9 ounces each)o 1 pound 90%-lean ground beef o 2 ounces Spanish chorizo (or pepperoni)o 2 pounds wild salmon

CHECK YOUR PANTRY FOR:

OILS, VINEGARS & CONDIMENTSo Canola oilo Extra-virgin olive oilo Olive oil cooking sprayo White vinegaro Worcestershire sauceo Tomato paste

FLAVORINGSo Salto Black peppero Crushed red peppero Chili powdero Cumino Italian seasoningo Paprika

DRY GOODSo Brown riceo White whole-wheat ouro Whole-wheat ouro Baking powdero Cornstarcho Honey

SPIRITSo 12-ounce bottle lager-style beero Dry white wine (1 cup)

NUTS, SEEDS & DRIED FRUITo Raisins

REFRIGERATOR ITEMSo Low-fat milko Eggs, large


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Eggplant ParmesanMakes: casseroles, servings each(about cup)Active time: minutes Total: hoursTo make ahead: Prepare through Step ,cover and freeze (unbaked) for up to months.Thaw in the refrigerator for days. Uncoverand bake at F for to minutes.

Eggplant Parmesan doesnt have to includelayers of deep-fried eggplant and mountainsof cheese. This version has just enough meltymozzarella between layers of breaded bakedeggplant. Dont skip the step of salting theeggplant, especially if you want to freeze one ofthe casseroles. Salting helps to draw out extramoisture so the eggplant holds up better in thefreezer. Serve with a salad of bitter greenstossed with a red-wine vinaigrette.

eggplants (about pound each), cutinto slices each

teaspoons kosher salt, divided cup whole-wheat our

cup liquid egg whites or large eggwhites cups ne dry breadcrumbs ( see Tips ),

preferably whole-wheat tablespoons Italian seasoning, divided

tablespoons extra-virgin olive oil,divided

Olive oil cooking spray -ounce cans crushed tomatoes

( see Tips ) cups shredded part-skim mozzarella

cheese, divided

tablespoons nely shreddedParmigiano-Reggiano cheese, divided

Fresh basil for garnish

. Place layers of paper towels on a baking sheetor cutting board. Place half the eggplant slices onthe paper towels. Sprinkle with teaspoon salt.Cover with another double layer of paper towels.Top with the remaining eggplant slices and sprin-kle with the remaining teaspoon salt. Coverwith another double layer of paper towels. Letstand at room temperature for hour.. Position oven racks in upper and lower po-

sitions and place a large baking sheet on eachrack to heat; preheat to F.. Blot the eggplant slices with more paper

towels. Put our in one shallow dish, egg whitesin another. Combine breadcrumbs and table-spoons Italian seasoning in a third dish. Dipeach slice of eggplant in the our, shaking offexcess. Dip in the egg, letting the excess drip off,then press into the breadcrumbs.. Remove the heated baking sheets from the

oven and add tablespoons oil to each, tilting

to coat. Place half the eggplant on each bakingsheet, not letting the slices touch. Generouslycoat the tops with cooking spray. Bake for minutes. Flip the slices over and continue bak-ing until golden brown, about minutes more.. Combine crushed tomatoes and the remaining tablespoon Italian seasoning in a medium bowl.. To assemble: Coat two -inch-square baking

dishes with cooking spray. Spread cup of thetomatoes in each prepared baking dish. Make alayer of eggplant slices over the sauce. Spreadwith cup of tomatoes and sprinkle with cup

mozzarella. Top with the remaining slices ofeggplant, a generous cup tomatoes, cupmozzarella and tablespoons Parmesan.. To serve: Bake until the sauce is bubbling andthe cheese is melted, about minutes. Servegarnished with basil, if desired. To freeze: Letunbaked casserole(s) cool to room temperature.Tightly wrap with heavy-duty foil (or freezer pa-per) and freeze. (To prevent foil from sticking tothe cheese, coat with cooking spray rst.)

Per serving: calories; g fat ( g sat, gmono); mg cholesterol; g carbohydrate; g added sugars; g protein; g ber; mgsodium; mg potassium. Nutrition bonus: Vitamin C ( daily value), Calcium (dv), Potassium & Iron ( dv).

Tips: To make your own breadcrumbs, trimcrusts from whole-wheat bread. Tear breadinto pieces and process in a food processoruntil coarse (or ne) crumbs form. To makedry breadcrumbs (coarse or ne), spread ona baking sheet and bake at F until dry,

to minutes. One slice of bread makesabout cup fresh breadcrumbs or cupdry breadcrumbs.

n Sodium amounts vary widely among brandsof crushed tomatoes. And although its hard tond any that are labeled low-sodium, for thebest tomato avor we use brands that have lit-tle or no added sodium. Compare nutrition la-bels and choose one that has mg sodiumor less per -cup serving.

WEEK 1: Sunday ( cook one, freeze one) Serve with sauted spinach.


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Chickpea & Chorizo FideosMakes: servings, about cups eachActive time: minutesTotal: minutes

This quick, one-pot Spanish pasta gets asmoky avor from chorizo. If you cant ndSpanish chorizo, pepperoni works well in its place. Serve with a green salad drizzled withsherry vinaigrette.

tablespoons extra-virgin olive oil, divided package whole-wheat angel hair pasta

( - ounces), broken into -inch pieces large cloves garlic, minced

cup chopped Spanish chorizoor pepperoni (about ounces)

-ounce can petite diced tomatoes cups water

cup dry white wine -ounce can chickpeas, rinsed scallions ( bunch), sliced

. Heat tablespoons oil in a Dutchoven over medium heat. Add pasta pieces andcook, stirring, until toasted and browned inspots, to minutes. Transfer to a bowl.. Add the remaining tablespoon oil to the

pan and heat over medium heat. Add garlicand chorizo (or pepperoni) and cook, stirring,until fragrant, about minute. Add tomatoes,

water, wine and the toasted pasta; bring toa boil. Reduce heat to a simmer and cook,stirring occasionally, until the pasta is tenderand most of the liquid is absorbed, about

minutes. Stir in chickpeas and scallions andcook minute more.

Per serving: calories; g fat ( g sat, gmono); mg cholesterol; g carbohydrate; g added sugars; g protein; g ber; mgsodium; mg potassium.Nutrition bonus: Magnesium ( dailyvalue), Vitamin C ( dv), Folate & Iron( dv), Zinc ( dv), Potassium ( dv).

WEEK 1: Monday Serve with roasted cauliower.


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Chicken Stew with Turnips &MushroomsMakes: servings, about cups eachActive time: minutesTotal: minutes

In this healthy chicken stew recipe, we save prep time by using pre-sliced mushrooms and pre-chopped kale (found near packaged freshgreens). If you dont like turnips, potatoes arean easy substitution.

pounds boneless, skinless chickenbreasts, trimmed

teaspoon salt, divided teaspoon freshly ground pepper

tablespoons extra-virgin olive oil,divided

large turnips (about pound), peeled(see Tip) and cut into -inch pieces

ounces sliced cremini mushrooms medium onion, sliced cloves garlic, minced

cup dry white wine cups chopped kale cups reduced-sodium chicken broth teaspoon fresh chopped rosemary

tablespoons cornstarch tablespoons water

. Cut chicken into -inch pieces and sprinklewith teaspoon each salt and pepper.. Heat tablespoon oil in a Dutch oven over

medium-high heat. Add the chicken and cook,

stirring frequently, until lightly browned, to minutes. Transfer to a plate.. Add the remaining tablespoon oil to the

pot. Add turnips, mushrooms, onion and gar-lic and cook, stirring occasionally, until theonion is limp, to minutes. Add wine andcook, stirring, for minute. Stir in kale, brothand rosemary. Return the chicken and anyaccumulated juices to the pot; bring to a boil.Reduce heat to maintain a simmer, cover andcook, stirring once or twice, until the turnipsare tender, about minutes.

. Meanwhile, mix cornstarch and water in asmall bowl. Stir the mixture into the stew andcook until thickened, about minutes. Re-move from heat and season the stew with theremaining teaspoon salt.

Per serving: calories; g fat ( g sat, gmono); mg cholesterol; g carbohydrate; g added sugars; g protein; g ber; mg sodium; mg potassium. Nutritionbonus: Vitamin A ( daily value), Vita-

min C ( dv), Potassium ( dv).

Tip: Be sure to peel turnips well to removeall the thick skin before cooking. To peel, cutoff one end to create a at surface so you cankeep it steady on the cutting board. Followthe contour of the vegetable with your knifeto remove the skin. Or, if you use a vegetablepeeler, peel around the root about threetimes to remove all the brous skin.

WEEK 1: Tuesday Serve with olive bread.


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WEEK 1: Wednesday Serve with sliced tomato & red onion salad.

Rosemary Lentils & Greenson Toasted BreadMakes: servings, cup lentils & kale and slice bread eachActive time: minutesTotal: hour minutes

This rosemary-infused lentil and greensrecipe is a perfect topping for toasted bread.Serve as a vegetarian main dish for or a

hearty side dish for .

cloves garlic, divided tablespoons extra-virgin olive oil plus

teaspoons, divided teaspoon crushed red pepper tablespoons tomato paste teaspoons chopped fresh rosemary cups water cup French green lentils ( see Tips ) cups chopped kale ( -pound bunch)

teaspoon kosher or sea salt

slices stale crusty bread ( see Tips )

. Mince garlic cloves. Heat table-spoons oil in a Dutch oven over mediumheat. Add the minced garlic and crushedred pepper and cook until fragrant, about minute. Add tomato paste and rosemaryand cook, stirring, for minute. Add water;bring to a boil. Add lentils, reduce heat toa simmer, partially cover and cook for

minutes.. Add kale and salt; cover and cook, stir-ring occasionally, until the lentils and kaleare tender, about minutes more.. Meanwhile, preheat oven to F.. Brush bread slices with teaspoon oil

each. Bake until toasted, to minutes.. Cut the remaining garlic clove in half

and rub the toast with a cut side of thegarlic. Serve each toast topped with about cup of the lentil mixture, drizzled with teaspoon of the remaining oil.

Per serving: calories; g fat ( g sat, g mono); mg cholesterol; g carbohy-

drate; g added sugars; g protein; g -ber; mg sodium; mg potassium.Nutrition bonus: Vitamin A ( dailyvalue), Vitamin C ( dv), Iron ( dv).

Tips: We like French green lentils insteadof brown when we want lentils that holdtheir shape (instead of breaking down)

when cooked. Look for them in natu-ral-foods stores and some supermarkets.

n To stale bread naturally, store at roomtemperature in a paper (not plastic) bag for to days. If you dont want to wait, bakesliced bread on a large baking sheet at

F until crisped and dry, to minutes.


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Salmon Cakes with Olives,Lemon & DillMakes: servings, salmon cake eachActive time: minutes Total: minutesTo make ahead: Prepare through Step , coolcompletely, then wrap airtight and freeze forup to months. Reheat at F for min-utes or wrap in a paper towel and microwavefor to minutes.

Studded with briny olives, bright lemon zest anda touch of dill, this healthy, easy salmon cakerecipe is perfect for dinner and for freezing.Whether you serve the salmon cakes on a bunlike a burger with lettuce and tomato or pairedwith a mixed green salad, try a dollop of re-duced-fat mayo mixed with lemon juice on top.

scallions, quartered cup pitted Kalamata olives

tablespoons coarsely chopped fresh dill or thymeZest of lemons

teaspoon salt teaspoon freshly ground pepper pounds wild salmon (see Tip) , skinned

and cut into -inch chunks teaspoons extra-virgin olive oil, divided

. Place scallions, olives and dill (or thyme)in a food processor and pulse until nelychopped. Transfer to a large bowl. Stir inlemon zest, salt and pepper.. Working in or batches, pulse salmon

just or times to nely chop, but not puree.Add the chopped salmon to the bowl; gentlymix until combined. ( Alternatively, nelychop salmon, scallions, olives and herbs byhand before combining with lemon zest, saltand pepper .) Divide the mixture into pat-ties, about inches in diameter and inch

thick. Chill in the refrigerator for at least minutes (or up to hours) before cooking.. Heat teaspoons oil in a large nonstick

skillet over medium heat. Add salmon cakesand cook until browned on both sides and just cooked through, to minutes total. Re-peat with the remaining oil and salmon cakes.

Per serving: calories; g fat ( g sat, g

mono); mg cholesterol; g carbohydrate; g added sugars; g protein; g ber; mg sodium; mg potassium. Nutrition bo-nus: Potassium ( dai ly value).

Tip: Wild-caught salmon from the Pacic(Alaska and Washington) is considered thebest choice for the environment because it ismore sustainably shed and has a more sta-ble population. Farmed salmon, includingAtlantic, should be avoided, as it endangersthe wild salmon population.

WEEK 1: Thursday ( serve half, freeze half ) Serve over mixed greens; top with Tzatziki (or yogurt sauce).


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Cowboy Beef & Bean ChiliMakes: servings, about cups eachActive time: minutes Total: hoursTo make ahead: Cover and refrigerate for upto days or freeze for up to months.

Anything but dainty, this healthy cowboy beefand bean chili recipe is hearty with the additionof mushrooms and beer. To keep the saturatedfat low, we use one pound of ground beef andadd whole-grain bulgur to boost the volume and

ber in this chili recipe. After all the ingredientsare added to the pot, we like to slowly simmerour chili for close to an hour to develop the bestavor, but if youre in a hurry, reduce the liquidby half and simmer for to minutes.

tablespoons extra virgin olive oil orcanola oil

pound -lean ground beef large onion, diced cloves garlic, minced ounces mushrooms, diced (about cups)

cup bulgur tablespoons Worcestershire sauce tablespoons ancho chile powder (see Tip) tablespoon chili powder tablespoon paprika teaspoons ground cumin teaspoon salt -ounce cans no-salt-added kidney

beans, rinsed cups reduced-sodium beef broth -ounce bottle lager-style beer

. Heat oil in a Dutch oven over medium-highheat. Add ground beef, onion and garlic.Cook, stirring and breaking up the meat witha wooden spoon, until the meat is no longerpink, to minutes.. Add mushrooms and cook, stirring occa-

sionally, until the mushrooms are starting tosoften, to minutes.. Add bulgur, Worcestershire sauce, ancho

chile powder, regular chili powder, paprika,cumin and salt and cook, stirring, until aro-

matic, seconds to minute.. Stir in kidney beans, then pour in broth

and beer; bring to a boil.. Reduce heat to a simmer, partially cover

the pot and cook, stirring occasionally, untilthe liquid is reduced and thickened and thebulgur is tender, about minutes.

Per serving: calories; g fat ( g sat, g mono); mg cholesterol; g carbohy-drate; g added sugars; g protein; g -

ber; mg sodium; , mg potassium.Nutrition bonus: Zinc ( daily value), Vi-tamin A ( dv), Potassium ( dv), (Iron

dv), Magnesium ( dv).

Tip: Ancho chile powder, made from driedpoblano peppers, has a mild, sweet spicy a-vor. Look for it in the spice section of well-stocked supermarkets. Other mildly spicychili powder can be used in its place.

WEEK 1: Friday Serve withWhole-Grain Cornbread (next page).


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Whole-Grain CornbreadMakes: servingsActive time: minutes Total: minutesTo make ahead: Cool and store airtight atroom temperature for up to day or refriger-

ate for up to days. Reheat if desired.

Made with whole-grain cornmeal and whitewhole-wheat our, this healthy cornbread rec-ipe is quick enough for a weeknight and perfectto serve with chili or instead of dinner rolls.

We like to make a few extra batches of the drymix and store it in the freezer. To make a batchof cornbread, just measure out cups of drymix and combine with the liquid ingredients.Serve the leftovers with a drizzle of honey for

a treat or in the morning with scrambled eggsfor breakfast. If you dont want to pull out yourfood processor, you can skip pureeing the cornin Step and instead whisk an -ounce can ofcreamed corn with the egg, milk, oil and sugarbefore combining with the dry ingredients.

WEEK 1: Friday cups yellow cornmeal, preferably

whole-grain ( see Tips ) cup white whole-wheat our

( see Tips ) teaspoon baking powder

teaspoon salt cup corn kernels, fresh or

frozen, thawed large egg cup low-fat milk tablespoons canola oil

tablespoons honey or sugar

. Preheat oven to F. Coat an -inch-square baking pan with cooking spray.. Whisk cornmeal, our, baking powder

and salt in a large bowl. Pulse corn andegg in a food processor or blender untilalmost smooth. Add milk, oil and honey (orsugar); pulse until combined. Add the liquidingredients to the dry ingredients and stiruntil just combined. Scrape the batter intothe prepared pan, spreading evenly.. Bake the cornbread until a toothpick

inserted in the center comes out clean, to minutes. Let cool in the pan for atleast minutes. Serve warm or at roomtemperature.

Per serving: calories; g fat ( g sat, g mono); mg cholesterol; g carbohy-drate; g added sugars; g protein; g -ber; mg sodium; mg potassium.

Tips: Whole-grain cornmeal (with the nu-tritious germ and ber-rich bran left in-tact) is increasingly available inwell-stocked supermarkets. Look forwhole grain on the label. For this recipe,we recommend using ne or mediumwhole-grain cornmeal.

n White whole-wheat our, made from a

special variety of white wheat, is light incolor and avor but has the same nutri-tional properties as regular whole-wheatour. It is available at large supermarketsand natural-foods stores and online atbobsredmill.com or kingarthurour.com.Store it in the freezer.


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Duck Chiles RellenosMakes: servingsActive time: minutes Total: hourTo make ahead: Prepare through Step (omit almonds); refrigerate peppers and ll-ing separately for up to day. To serve, stir inalmonds and nish Step .

The days of just stuffing chiles with cheese tomake chiles rellenos are over. Case in point:this duck-lled chile relleno recipe with onion,garlic, tomato, green olives, almonds and rai-sins. If you prefer, this chile relleno recipe alsoworks with chicken instead of duck; use cupchopped cooked chicken in Step .

duck legs and thighs (leg quarters,about ounces each)

medium poblano peppers or NewMexican green chiles (see Tip)

teaspoon canola oil medium onion, chopped

clove garlic, chopped cup chopped fresh tomato tablespoon white vinegar cup chopped pitted green olives

cup slivered almonds, chopped

tablespoon raisins, chopped teaspoon salt cup reduced-fat sour cream

Cilantro leaves for garnish

. Preheat grill to medium.

. Remove skin from duck legs and thighsby sliding a paring knife under it and makinglittle cuts in the membrane to release the skinfrom the meat. (Discard skin.). Place the duck and peppers on the grill.

Grill the duck, turning occasionally, untilan instant-read thermometer inserted in thethickest part without touching bone registers

F, about minutes. Grill the peppers,turning occasionally, until blistered on all

sides, about minutes total.. When the duck is cool enough to handle,strip the meat off the bones and nely chop.Peel the peppers and cut them open on oneside to remove the seeds; leave stems intact ifpossible. Set aside.. Preheat oven to F.. Heat oil in a large skillet over medium

heat. Add onion and garlic and cook, stirring,until soft, about minutes. Add tomato andvinegar and cook, stirring, until the tomato

starts to break down, about minutes. Stirin the duck, olives, almonds, raisins and salt.Remove from the heat.. Stuff each pepper with about cup of thelling and place on a baking sheet. Bake untilheated through, to minutes. Serve eachrelleno with tablespoon sour cream, gar-nished with cilantro leaves, if desired.

Per serving: calories; g fat ( g sat, g mono); mg cholesterol; g carbohy-drate; g added sugars; g protein; gber; mg sodium; mg potassium.Nutrition bonus: Vitamin C ( dailyvalue), Vitamin A ( dv).

Tip: Poblano peppers (sometimes called pa-silla peppers) are dark green in color, about inches long and can be ery or relativelymild; theres no way to tell until you tastethem. New Mexico chiles (aka Anaheimchiles) are to inches long, ripen fromgreen to red and are mildly spicy. The twocan be used interchangeably and are foundat most large supermarkets.

WEEK 1: Saturday Serve withBelizean Habanero Hot Sauce (next page), rice & guacamole.


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Belizean Habanero Hot SauceMakes: cupsActive time: minutes Total: minutesTo make ahead: Cover and refrigerate for up

to weeks or freeze for up to months. Stirbefore serving.

This bright orange hot sauce recipe is perfectfor spicing up eggs, soups and seafood. Tocut the heat, use a little more carrot or fewerhabanero peppers. Scotch bonnet peppers canbe substituted.

tablespoon canola oil small onion, chopped cup chopped carrots cup water fresh habanero chiles, stems and seeds

removed, chopped cup lime juice teaspoon salt

. Heat oil in a medium saucepan over me-dium heat. Add onion and cook, stirring, untilsoft, to minutes. Add carrots and water.Bring to a boil. Reduce the heat and simmeruntil the carrots are soft, about minutes.. Carefully pour the mixture into a blender;

let stand to cool slightly, about minutes.Add habaneros, lime juice and salt; blend

until smooth.Per tablespoon: calories; g fat ( g sat, g mono); mg cholesterol; g carbohydrate; g added sugars; g protein; g ber; mg sodium; mg potassium.

WEEK 1: Saturday


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WEEK 2 DINNER PLANShopping List This list outlines everything you need to make all the recipes for the week:

SHOP FOR:

FRESH FRUIT & VEGETABLESo 1 bunch purple grapeso 1 bunch asparaguso 2 bunches broccoli rabeo 1 pound Brussels sproutso 1 small head napa cabbageo 1 large cucumbero 1 pound green beanso 1 bag mixed greenso 1 large bag baby spinacho 4 New Mexican green chileso 1 red bell peppero 1 oniono 1 bunch scallionso 4 shallots

FRESH HERBS & FLAVORINGSo 1 bunch cilantroo 1 bunch sageo 1 head garlico 2-inch piece ginger

OILS, VINEGARS & CONDIMENTSo 4 teaspoon toasted sesame oilo cup white balsamic vinegar

DRY GOODS & BREADo 1 box whole-wheat lasagna noodles o 8 corn tortillas o 1 loaf rye bread


brotho 28-ounce can crushed tomatoeso 14-ounce can no-salt added diced

tomatoeso cup Kalamata olives

o 1 tablespoon capers

NUTS, SEEDS & DRIED FRUITo 3 tablespoon apricot jam

REFRIGERATOR ITEMS & DAIRYo cup reduced fat sour creamo 15-ounce container part-skim ricotta

cheeseo 4 ounces shredded Monterey Jack or

Cheddar cheeseo 1 cup shredded mozzarella cheeseo Salsao 48 wonton wrappers

MEAT & SEAFOODo 1 pound boneless, skinless chicken

breasto 4 thin-sliced chicken breasts (about 1

pound)o 1 pound Italian turkey sausageo 1 pound pork tenderloino 1 pounds center-cut wild salmon lleto 1 pounds raw shrimp (16-20 per

pound)

FREEZERo 1 small bag frozen edamameo 1 large bag frozen shredded hash browns


OILS, VINEGARS & CONDIMENTSo Canola oilo Extra-virgin olive oilo Olive oil cooking sprayo Rice vinegaro Reduced-sodium soy sauceo Dijon mustard

FLAVORINGSo Salto Black peppero White peppero Garlic powdero Italian seasoningo New Mexico red chili powdero Oreganoo Rosemaryo Yellow mustard seeds

DRY GOODSo Whole-wheat couscouso All-purpose ouro Cornstarch

SPIRITSo Dry red wineo Dry sherryo Dry white wine

REFRIGERATOR ITEMSo Low-fat milko Parmesan cheeseo Eggs, large (4)


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Shrimp DumplingsMakes: dumplings, for servingsActive time: hour minutesTotal: hour minutesTo make ahead: Prepare through Step ; freezefor up to months.

These shrimp-and-cabbage dumplings make abig batch so you can freeze some for later.Serve with reduced-sodium soy sauce or mix upthis quick dipping sauce: cup reduced-so-dium soy sauce mixed with tablespoons lime juice and teaspoons toasted sesame oil. Tovary the lling, try ground turkey instead of theshrimp. Look for wonton wrappers in a refriger-ated caseusually near tofu.

pounds raw shrimp ( - per pound; see Tip ) peeled and deveined cups chopped napa cabbage

bunch scallions, chopped small cloves garlic, chopped tablespoons nely chopped fresh

ginger teaspoons toasted sesame oil tablespoon reduced-sodium soy sauce

teaspoon ground white pepper wonton wrappers

Cornstarch for sprinkling

teaspoons canola oil, divided cups warm water, divided

. Pulse shrimp, cabbage, scallions, garlic, gin-ger, sesame oil, soy sauce and pepper in a foodprocessor until nely chopped.. Set out wonton wrappers, a small bowl of

water and a large baking sheet lined withparchment paper and sprinkled with corn-starch. Place wrappers at a time on a cleanwork surface and spoon about tablespoonlling into the center of each. Wet your ngerand run it around the edge of a wrapper, foldtwo opposite corners toward the middle of thelling just until they overlap, then fold theother two corners over the top to form asquare. Press to seal in the middle. Place on

the prepared baking sheet, not letting themtouch. If all the dumplings wont t in onelayer, place parchment paper between layers.. To freeze : Freeze uncooked dumplings, un-

covered, on the parchment-lined baking sheetuntil solid, at least hours. Once frozen, trans-fer the dumplings to an airtight container orfreezer bag and return to the freezer.. To serve: Heat teaspoons canola oil in a

large nonstick skillet over medium heat. Add dumplings (fresh or frozen) in a single

layer, seam-side down and not touching. Add

cup warm water to the pan. Cover and cookuntil starting to brown on the bottom, about minutes. Turn them over and cook, uncovered,until brown on the other side, about minutemore. Repeat with the remaining oil, water anddumplings, if desired.

Per serving: calories; g fat ( g sat, gmono); mg cholesterol; g carbohy-drate; g added sugars; g protein; gber; mg sodium; mg potassium.Nutrition bonus: Folate ( daily value).

Tips: For sustainable shrimp, look forshrimp thats certied by an agency like theMarine Stewardship Council. If you cantnd it, choose wild-caught shrimp from

North Americaits more likely to be sus-tainably caught.

n Look for wonton wrappers in the refriger-ated case in the produce departmentusu-ally near the tofu. For this recipe, we usesquare wonton wrappers, which are some-times labeled round wrappers even thoughthey are not round.

WEEK 2: Sunday ( cook half, freeze half ) Serve with edamame, bell pepper & cucumbers seasoned with rice vinegar.


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Brussels Sprout & Potato Hash Makes: servings, egg & cup hash eachActive time: minutes Total: minutes

This hash is perfect for a cool fall evening.

Look for hash browns that dont have addedsalt to help keep sodium in check.

tablespoons extra-virgin olive oil cup chopped onion teaspoon dried rosemary cups frozen shredded hash browns

teaspoon salt teaspoon freshly ground pepper pound Brussels sprouts, trimmed and

thinly sliced cup nely shredded Parmesan cheese

large eggs

. Heat oil in a large nonstick skillet overmedium-high heat. Add onion and rosemary;cook, stirring, until beginning to brown,

about minutes. Stir in hash browns, salt andpepper. Spread into an even layer. Cook, un-disturbed, for minutes.. Reduce heat to medium. Stir in Brussels

sprouts, spread back into an even layer andcook, stirring every to minutes and re-turning to an even layer, until golden brown, to minutes total. Remove from heat and

stir in cheese.. Meanwhile, bring inches of water to

a boil in a Dutch oven. Reduce to a gentlesimmer. Break an egg into a small bowl, sub-

merge the bowls lip in the water and slide theegg in. Repeat with the remaining eggs. Cookfor minutes for soft set, minutes for me-dium set and minutes for hard set. Transferthe eggs to a clean dish towel to drain. Serve

the eggs over the hash.

Per serving: calories; g fat ( g sat, g mono); mg cholesterol; g carbo-

hydrate; g added sugars; g protein; gber; mg sodium; mg potassium.Nutrition bonus: Vitamin C ( dailyvalue), Vitamin A ( dv), Folate ( dv),Iron ( dv), Calcium ( dv).

WEEK 2: Monday Serve with rye toast.


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WEEK 2: Tuesday Serve with cheese quesadillas.

Creamy Green ChileChicken SoupMakes: servings, cups eachActive time: minutes | Total: minutes

Heres a favorite Southwestern chicken soup rec-ipe featuring the exquisite New Mexican greenchile (but poblano peppers work well too). Tradi-tional versions of this creamy green chile chickensoup recipe are made with heavy cream or half-and-half, but our recipe for this healthy chickensoup is made creamy with thickened low-fat milk.

pound boneless, skinless chickenbreast, trimmed

cups reduced-sodium chicken broth New Mexican green chiles or poblano

peppers (see Tip) cup dry white wine cup all-purpose our cups reduced-fat milk teaspoon salt

teaspoon ground white pepper teaspoon dried oregano, preferably

Mexican

tablespoons minced cilantro. Preheat grill to medium-high (if grilling

chiles) or preheat oven to F (if roastingchiles).. Place chicken and broth in a large sauce-

pan; bring to a boil. Cover, reduce heat toa simmer and cook, turning the chickenhalfway through, until no longer pink in themiddle, to minutes, depending on size.Remove from the heat. Transfer the chickento a clean cutting board, leaving the broth inthe pan. When cool enough to handle, shredor chop the chicken into bite-size pieces.

. Meanwhile, grill chiles, turning frequently,until blistered on all sides, about minutes.( Alternatively, roast on a baking sheet, turn-ing once or twice with tongs, until blackenedin places, to minutes .) When coolenough to handle, peel and remove stems andseeds. Finely chop chiles; puree the other in a food processor or blender with cup ofthe hot broth.. Whisk cup of the broth in a bowl with

wine and our until smooth. Return the panwith the broth to medium heat and whisk in

the our mixture until well combined. Stirin the chopped and pureed chiles and thechicken. Add milk, salt, white pepper andoregano; heat, stirring frequently, until steam-ing and hot, but not boiling, to minutes.Remove from the heat and stir in cilantro.

Per serving: calories; g fat ( g sat, gmono); mg cholesterol; g carbohydrate; g added sugars; g protein; g ber; mg sodium; mg potassium. Nutrition bo-nus: Vitamin C ( daily value), Potassium( dv), Vitamin A ( dv), Calcium (

dv), Iron & Magnesium ( dv).

Tip: New Mexico chiles (aka Anaheimchiles) are to inches long, ripen fromgreen to red and are mildly spicy. Poblanopeppers (sometimes called pasilla peppers)are dark green in color, about inches longand can be ery or relatively mild; theres noway to tell until you taste them. The two canbe used interchangeably and are found atmost large supermarkets.


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Apricot-Chile Glazed SalmonMakes: servingsActive time: minutes Total: minutes

A sweet-hot glaze that marries fruit and chiles

makes this easy grilled salmon special. Use jamrather than preserves for a smoother, prettierglaze. Look for New Mexico chile powder in well-stocked super markets or online at Amazon.com .

tablespoons New Mexicored chile powder

teaspoon salt - pounds center-cut wild salmon ( see

Tip ), skinned tablespoons apricot jam

. Preheat grill to medium-high. ( No grill?See Oven Variation, below. ). Combine chile powder and salt in a small

bowl. Rub onto both sides of salmon.. Place jam in a small saucepan; heat over

medium heat, stirring, until melted.. Oil the grill rack. Grill the salmon min-utes, then turn it over. Using a pastry brush,coat the top of the salmon with the jam. Closethe grill; cook until the salmon easily akeswith a fork, to minutes more. To serve, cutinto portions.

Per serving: calories; g fat ( g sat, g mono); mg cholesterol; g carbohy-drate; g added sugars; g protein; g ber; mg sodium; mg potassium.

Nutrition bonus: Vitamin A ( daily value),Potassium ( dv), omega- s.

OVEN VARIATION: Prepare through Step .Bake in a shallow baking pan at F, about

minutes.

Tip: Wild-caught salmon from the Pacic(Alaska and Washington) is considered thebest choice for the environment because it ismore sustainably shed and has a more sta-ble population. Farmed salmon, including At-lantic, should be avoided, as it endangers thewild salmon population.

WEEK 2: Wednesday Serve with couscous and grilled asparagus.


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Creamy Mustard ChickenMakes: servings, cutlet & cup pasta with cup sauce eachActive time: minutesTotal: minutes

Thin-sliced chicken breasts (sometimes la-beled chicken cutlets) cook up quickly and aredelicious smothered in a velvety, light mus-tard sauce garnished with fresh chopped sage.If you cant nd chicken cutlets, cut boneless,skinless chicken breast into -ounce pieces

and place between pieces of plastic wrap.Pound with a meat mallet, rolling pin or heavyskillet until attened to about inch thick.

package whole-wheat angel hair pasta( - ounces)

thin-sliced chicken breasts or cutlets(about pound)

teaspoon garlic powder teaspoon salt, divided teaspoon freshly ground pepper,

divided

cup all-purpose our tablespoons extra-virgin olive oil,

divided large shallot, nely chopped cup dry white wine cup water cup reduced-fat sour cream tablespoons Dijon mustard tablespoons chopped fresh sage,

plus more for garnish

. Bring a large saucepan of water to a boil.

Add pasta and cook according to package in-structions. Drain.. Meanwhile, sprinkle chicken with garlic

powder and teaspoon each salt and pepper.Place our in a shallow bowl and coat bothsides of the chicken, shaking off any excess.Reserve teaspoons our; discard the rest.. Heat tablespoons oil in a large skillet

over medium-high heat. Cook the chicken,turning once, until golden brown and cookedthrough, to minutes per side. Transfer to aclean plate.

. Reduce heat to medium and add the re-maining tablespoon oil to the pan. Addshallot and cook, stirring, until beginningto brown, seconds to minute. Add wineand cook, stirring occasionally, for minute.Combine water with the reserved teaspoonsour. Add to the pan and cook, stirring, untilthickened, about minute. Remove from theheat; stir in sour cream, mustard, table-spoons sage and the remaining teaspooneach salt and pepper. Return the chicken tothe pan and turn to coat with the sauce.

. Top the pasta with half the sauce, thechicken and then the remaining sauce. Gar-nish with more sage, if desired.

Per serving: calories; g fat|( g sat, g mono); mg cholesterol; g carbohydrate; g added sugars; g protein; g ber; mg sodium; mg potassium. Nutrition bonus: Magne-

sium ( daily value), Iron ( dv).

WEEK 2: Thursday Serve with steamed green beans.


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Grape Chutney Makes: cupsActive time: minutes Total: minutesTo make ahead: Cover and refrigerate for upto week.

With just a few minutes of prep, you can make achutney to serve with roast pork or chicken or touse as a sandwich spread. Purple grapes give itthe richest color, but red grapes taste great too.

tablespoon extra-virgin olive oil cup minced shallots cups halved seedless purple or red

grapes cup dry sherry cup white balsamic vinegar or rice

vinegar teaspoon yellow mustard seeds teaspoon salt

Heat oil in a medium saucepan over mediumheat. Add shallots and cook, stirring, until soft-ened, about minutes. Add grapes, sherry, vine-gar, mustard seeds and salt. Bring to a simmerand cook, stirring occasionally, until the grapeshave broken down, to minutes.

Per -cup serving: calories; g fat ( gsat, g mono); mg cholesterol; g carbo-hydrate; g added sugars; g protein; gber; mg sodium; mg potassium.

WEEK 2: Friday Serve with pork tenderloin & spinach salad.


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WEEK 2: Saturday ( cook one, freeze one) Serve with a mixed green salad.

Broccoli Rabe & TurkeySausage LasagnaMakes: casseroles, servings each(about cups)Active time: hour Total: hoursTo make ahead: Prepare through Step ,cover and freeze (unbaked) for up to months. Thaw in the refrigerator for days.Bake, covered, at F for minutes; un-cover and bake until the cheese is golden, to minutes more.

This lasagna has plenty of broccoli rabe andgoes light on turkey sausage, so its lower infat and calories than traditional lasagnas.Feel free to make one larger lasagna (in a-by- -inch pan) instead of two smaller ones;

just increase the cooking time a bit for thelarger pan size.

pound Italian turkey sausage,

hot or sweet, casings removed medium onion, nely chopped cup chopped garlic cups chopped broccoli rabe, tough

stems removed (about bunches) cup water cup red wine tablespoon Italian seasoning -ounce can crushed tomatoes ( see

Tip ) -ounce can no-salt-added

diced tomatoes cup chopped Kalamata olives

tablespoon capers, rinsed -ounce container part-skim ricotta

cheese cup grated Parmigiano-Reggiano cheese teaspoon freshly ground pepper whole-wheat lasagna noodles

( box), divided cup shredded part-skim

mozzarella cheese, divided

. Preheat oven to F. Coat two -inch-square baking dishes with cooking spray.. Cook sausage in a Dutch oven over me-

dium heat, crumbling with a spoon, until nolonger pink, to minutes. Transfer to abowl with a slotted spoon. Add onion andgarlic to the pot and cook, stirring, until start-ing to soften, about minutes. Add broccolirabe and water and bring to a simmer; cook,stirring occasionally, until the greens arewilted and most of the water is evaporated,

about minutes. Add wine; increase heat tohigh and cook until mostly evaporated, about minutes. Add Italian seasoning, crushedand diced tomatoes, olives and capers; reduceheat to maintain a lively simmer and cook for minutes. Remove from heat.. Combine ricotta, Parmesan and pepper

in a small bowl. Break enough off the end ofeach lasagna noodle so they can t into thebaking dish (its OK if they dont break in astraight line); reserve the broken pieces foranother use, if desired.

. To assemble: Spoon cup of the sauceinto each prepared baking dish. Cover with lasagna noodles. Dollop cup of the cheesemixture on top, spreading gently. Top withabout cup sausage and cup sauce. Repeatthe layers, ending with the rest of the sauce.Sprinkle each lasagna with cup mozzarella.. To serve: Coat a piece of foil with cooking

spray and cover the baking dish. Bake for minutes. Uncover and bake until the cheese isgolden, about minutes more. Let stand minutes before serving. To freeze : Letunbaked lasagna(s) cool to room temperature.Tightly wrap with heavy-duty foil (or freezer pa-per) and freeze. (To prevent foil from sticking tothe cheese, coat with cooking spray rst.)

Per serving: calories; g fat ( g sat, gmono); mg cholesterol; g carbohydrate; g added sugars; g protein; g ber; mg sodium; mg potassium. Nutrition bo-

nus: Vitamin C ( daily value), Calcium( dv), Vitamin A ( dv), Zinc ( dv),Iron ( dv), Magnesium ( dv), Folate( dv), Potassium ( dv).

Tip: Sodium amounts vary widely amongbrands of crushed tomatoes. And although itshard to nd any that are labeled low-sodium,for the best tomato avor we use brands thathave little or no added sodium. Compare nutri-tion labels and choose one that has mg so-dium or less per -cup serving.


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WEEK 3 DINNER PLANShopping List This list outlines everything you need to make all the recipes for the week(not including thedishes frozen in previous weeks):

SHOP FOR:

FRESH FRUIT & VEGETABLESo 2 limeso 1 bunch asparaguso 1 head cauliowero 1 fennel bulbo 6 ounces arugulao 1 bunch chardo 1 head lettuceo 8 ounces mushroomso 3 New Mexican green chiles or poblano

pepperso 3 jalapeoso 2 red bell pepperso 3 yellow onionso 1 pound red potatoeso 1 bunch scallionso 1 acorn squasho 2 cups peeled, cubed butternut squasho 4 pounds tomatoes

FRESH HERBS & FLAVORINGSo 1 bunch basilo 1 bunch cilantroo 1 bunch parsleyo 1 head garlico 1-inch piece ginger

DRY GOODS & BREADo 8 ounces whole-wheat penneo 1 cup instant brown riceo 12 6-inch corn tortillaso 8 6-inch our tortillaso 4 whole-wheat burger bunso 1 loaf country bread


brotho 32-ounce box no-chicken broth or

vegetable brotho 1 bottle Italian salad dressingo One 7-ounce can or two 4-ounce cans

diced green chileso cup sliced black olives

NUTS, SEEDS & DRIED FRUITo Pine nuts

REFRIGERATOR ITEMS & DAIRYo cup reduced-fat sour creamo 1 cup shredded Colby-Jack cheeseo cup shredded Parmesan cheeseo cup Pecorino Romanoo 1 dozen large eggs

MEAT & SEAFOODo 3 pounds boneless, skinless chicken

breasto 1 pound skirt steako 2 ounces Spanish chorizo or pepperoni


OILS, VINEGARS & CONDIMENTSo Canola oilo Extra-virgin olive oilo Toasted sesame oilo Red-wine vinegaro Rice vinegaro Reduced-sodium soy sauceo Worcestershire sauce

FLAVORINGSo Salto Black peppero Crushed red peppero Bay leaf o Chili powdero Cumino Garlic powdero Thyme

DRY GOODSo Brown riceo Whole-wheat our

SPIRITSo 12-ounce bottle pale ale or lager-style beer


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South Texas Steak FajitasMakes: servings, fajitas (with cuplling) eachActive time: minutesTotal: minutes (plus - hoursmarinating time)

In the late s, fajitas were discovered insouth Texas; by now theyre a Tex-Mex staple.Serve them with fresh pico de gallo, guacamoleand cold beer. Bottled Italian salad dressing isa tasty (and convenient) part of the marinade.For a healthy choice, pick dressing with a shortingredient list including canola or olive oil.

Steak & Marinade fresh jalapeo peppers, stems

and seeds removed small onion, quartered cup fresh cilantro cup beer, pale ale or lager

cup Italian salad dressing cup lime juice

tablespoon Worcestershire sauce teaspoons garlic powder teaspoon salt teaspoon ground cumin

bay leaf pound skirt steak ( see Tip )

Fajita Vegetables tablespoon canola oil New Mexican green chiles or poblano

peppers, seeded and cut into -inchstrips

medium onion, halved and cut into-inch-wide strips

teaspoon salt -inch our tortillas, heated

. To marinate steak: Place jalapeos, quar-tered onion and cilantro in a blender or foodprocessor and blend until nely chopped.Add beer, salad dressing, lime juice, Worces-tershire sauce, garlic powder, teaspoon saltand cumin and puree until smooth. Stir in bayleaf. Place steak in a gallon-size sealable plas-

tic bag and pour the marinade over it. Closeand refrigerate, turning occasionally, for atleast hours and up to hours.. To grill steak: Preheat grill to medium-high.. Remove the steak from the marinade and

place on the grill. (Discard marinade.) Grill to minutes per side for medium. Remove thesteak to a clean cutting board and let rest for minutes.. To prepare vegetables: Meanwhile, heat

oil in a large skillet over high heat untilshimmering. Add chiles and onion strips,

sprinkle with teaspoon salt and cook, stir-ring, until blackened in spots and just soft-ened, to minutes.. Holding your knife at a -degree angle to

the steak, very thinly slice across the grainthishelps keep the fajita tender. Serve the steak andvegetables on a platter with the tortillas so ev-eryone can make their own fajitas at the table.


drate; g added sugars; g protein; gber; mg sodium; mg potassium.Nutrition bonus: Vitamin C ( dailyvalue), Zinc ( dv), Iron ( dv), Folate( dv), Potassium ( dv).

Tips: Thin, avorful skirt steaka relatively in-expensive, thin, long cut with a rich, beefy a-voris so often used for fajitas that itssometimes referred to as fajita steak. It staystender if cooked quickly. If overcooked, it canbe tough. Skirt steak is becoming more widelyavailable, but its a good idea to call ahead tomake sure your market has it or ask thebutcher to order it for you.

WEEK 3: Sunday Serve withBelizean Habanero Hot Sauce (Week 1) & brown rice.


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Chard & Chorizo FrittataMakes: servingsActive time: minutesTotal: minutes

Frittatas are the ultimate no-fuss dinner, and

thats why we love them for busy weeknights.In this one, we saut earthy chard, chorizo andhash browns in the pan before adding the eggs.The broiler nishes cooking the eggs and turnsthe top of the frittata a lovely golden brown.

large eggs scallions ( bunch), sliced cup shredded Parmesan cheese teaspoon freshly ground pepper teaspoon salt tablespoons extra-virgin olive oil

cups chopped chard ( small bunch) cup nely diced Spanish chorizo or

pepperoni (about ounces) cups frozen shredded hash browns

. Position rack in upper third of oven; preheat

broiler.. Whisk eggs, scallions, cheese, pepper andsalt in a large bowl.. Heat oil in a large cast-iron skillet (or

broiler-safe nonstick skillet) over medium-highheat. Add chard and chorizo (or pepperoni)and cook, stirring frequently, until the chard iswilted, to minutes. Stir in hash browns. Patthe mixture into an even layer in the pan.. Pour the egg mixture into the pan and evenly

spread to the edges. Cook over medium-highheat, lifting around the edges with a heatproof

spatula to allow uncooked egg to ow under,until set around the edges, to minutes. Placethe skillet under the broiler until the top iscooked and the eggs are slightly browned, to minutes. Let stand minutes.. To release the frittata from the pan, run the

spatula around the edges, then underneath, untilyou can slide or lift it out onto a cutting board orserving plate. Cut into wedges and serve.


hydrate; g added sugars; g protein; gber; mg sodium; mg potassium.Nutrition bonus: Vitamin A ( dailyvalue), Vitamin C ( dv), Calcium (dv), Iron ( dv).

WEEK 3: Tuesday Serve with roasted acorn squash.


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PanzanellaMakes: servings, about cupsActive time: minutesTotal: minutes

This classic Italian bread salad, full of brightacidity and the sweetness of basil, is one of thenest ways to enjoy the last of summers toma-toes. Bring out your best olive oil and vinegar.

pounds ripe tomatoes cup nely chopped red onion

cup chopped at-leaf parsley tablespoons nely slivered fresh basil cups torn bite-size pieces stale crusty

white bread ( see Tip )

cup extra-virgin olive oil tablespoons red-wine vinegar

or sherry vinegar teaspoon kosher or sea salt teaspoon freshly ground pepper

. Cut larger tomatoes into wedges orchunks; cut any cherry tomatoes into halvesor quarters. Combine in a large bowl with on-ion, parsley and basil. Add bread.. Whisk oil, vinegar, salt and pepper in a

small bowl. Pour it over the salad and gentlytoss to coat the bread well. Let stand for about minutes before serving.

Per serving: calories; g fat ( g sat, g mono); mg cholesterol; g carbohy-drate; g added sugars; g protein; g ber;

mg sodium; mg potassium.Nutrition bonus: Vitamin C ( dailyvalue), Vitamin A ( dv), Folate ( dv).

Tip: To stale bread naturally, store at roomtemperature in a paper (not plastic) bag for to days. If you dont want to wait, bakesliced or cubed bread on a large bakingsheet at F until crisped and dry, to minutes. One -pound loaf ( to

slices) yields to cups -inch pieces.

WEEK 3: Wednesday Serve with grilled or broiled chicken breast.


25/34


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EatingWell King RanchCasseroleMakes: casseroles, servings each(about cups)Active time: hour Total: hoursTo make ahead: Prepare through Step ,cover and freeze (unbaked) for up to months.Thaw in the refrigerator for days. Uncoverand bake at F for about minutes.

This Tex-Mex casserole is typically made withcans of cream-of-something soup. Weve light-ened it up considerably by making a home-made cream sauce and loaded it up with

veggies at the same time. Youll never guessthat a serving of our version has fewer cal-ories and two-thirds less fat than the original.

pounds boneless, skinless chickenbreasts, trimmed

tablespoon canola oil ounces mushrooms, chopped medium onion, diced medium red or green bell pepper, diced cloves garlic, minced teaspoons chili powder

cup whole-wheat our or all-purpose our cups reduced-sodium chicken broth cups diced fresh tomatoes cup reduced-fat sour cream -ounce can or two -ounce cans diced

green chiles, drained teaspoon salt -inch corn tortillas, cut in half, divided cup shredded Colby-Jack cheese,

divided cup sliced ripe black olives, divided

. Preheat oven to F. Coat two -inch-square baking dishes with cooking spray.

. Place chicken in a large saucepan andadd water to cover by inch. Bring to a boil.Reduce heat and simmer until just cookedthrough, to minutes. Transfer to a cleancutting board. Dice when cool.. Meanwhile, heat oil in a large skillet over

medium heat. Add mushrooms and onion andcook, stirring occasionally, until all the mush-room liquid has evaporated, to minutes.Add bell pepper and cook, stirring, until justtender, about minutes. Add garlic and chilipowder; stir for minute. Add our and cook,

stirring, for seconds. Add broth and cook,stirring, until thickened, to minutes. Re-move from heat. Stir in tomatoes, sour cream,chiles, salt and the chicken.. To assemble: Spread cup lling in each

prepared baking dish. Layer on tortillahalves and top with cup lling. Repeat more layers of tortillas and lling, endingwith the rest of the lling. Sprinkle cheeseand olives on top.. To serve: Bake until hot and bubbly, to minutes. Let stand for minutes before

serving. To freeze: Let unbaked casserole(s)cool to room temperature. Tightly wrap with

heavy-duty foil (or freezer paper) and freeze.(To prevent foil from sticking to the cheese,coat with cooking spray rst.)

Per serving: calories; g fat ( g sat, g mono); mg cholesterol; g carbohy-drate; g added sugars; g protein; gber; mg sodium; mg potassium.Nutrition bonus: Vitamin C ( dailyvalue), Vitamin A ( dv), Calcium,Mag nesium & Potassium ( dv), Zinc( dv), Iron ( dv).

WEEK 3: Saturday ( cook one, freeze one) Serve with red cabbage, black bean & avocado salad.


27/34


WEEK 4 DINNER PLANShopping List This list outlines everything you need to make all the recipes for the week(not including thedishes frozen in previous weeks):

SHOP FOR:

FRESH FRUIT & VEGETABLESo 1 bag cranberries, fresh or frozeno 1 bunch seedless grapes (2 cups)o 2 lemonso 2 pearso 1 bunch broccolinio 12 ounces mixed greenso 2 leekso 1 oniono 1 red oniono 1 bunch scallionso 2 sweet potatoeso 2 zucchini

FRESH HERBS & FLAVORINGSo 1 bunch minto 1 bunch sageo 1 bunch thymeo 2 heads garlic

DRY GOODS & BREADo cup bulguro 1 cup whole-wheat orzoo 2 cups instant brown riceo Tortilla chipso 2 loaves country bread

CANNED & BOTTLED GOODSo 2 32-ounce boxes reduced-sodium

chicken brotho 2 15-ounce cans no-salt-added white

beanso 2 4-ounce cans green chiles

REFRIGERATOR ITEMS & DAIRYo Low-fat milko cup reduced-fat sour creamo 4 ounces reduced-fat cream cheeseo cup feta cheeseo cup shredded Parmesan cheeseo 1 cup shredded raclette or Gruyre

cheeseo Guacamole

MEAT & SEAFOODo 4-5 pound whole chickeno 1 pound 93%-lean ground turkeyo Turkey breakfast sausageo 1 pound pork tenderloino 1 pound lamb chopso 1 pound peeled and deveined raw

shrimp

FROZENo Corno Shelled edamame


OILS, VINEGARS & CONDIMENTSo Canola oilo Extra-virgin olive oil

FLAVORINGSo Salto Black peppero White peppero Cardamomo Coriandero Cumino Oreganoo Vanilla

DRY GOODSo All-purpose ouro Whole-wheat breadcrumbso Honeyo Sugar

SPIRITSo Dry white wine

REFRIGERATOR ITEMSo Parmesan cheeseo Eggs, largeo Butter


28/34


WEEK 4: Sunday Serve with tortilla chips & guacamole. (Put frozen Eggplant Parmesan in refrigerator to thaw for Tues

White Turkey ChiliMakes: servings, about cups eachActive time: minutes Total: hoursTo make ahead: Cover and refrigerate for upto days or freeze for up to months.

This healthy white turkey chili recipe is gor-geous, with ecks of green from zucchini,oregano and green chiles. To keep the saturated

fat low, we use one pound of ground turkey andadd whole-grain bulgur to boost the volume andber in this chili recipe. After all the ingredientsare added to the pot, we like to slowly simmerour chili for close to an hour to develop the bestavor, but if youre in a hurry, reduce the liquidby half and simmer for to minutes.

tablespoons extra-virgin olive oil orcanola oil

pound -lean ground turkey large onion, diced

cloves garlic, minced medium zucchini, diced (about cups) cup bulgur tablespoons dried oregano teaspoons ground cumin teaspoon ground coriander teaspoon white pepper teaspoon salt -ounce cans no-salt-added white

beans, rinsed -ounce cans green chiles, mild or hot cups reduced-sodium chicken broth

. Heat oil in a Dutch oven over medium-highheat. Add ground turkey, onion and garlic.Cook, stirring and breaking up the meat witha wooden spoon, until the meat is no longerpink, to minutes.. Add zucchini and cook, stirring occasion-

ally, until the zucchini is starting to soften, to minutes.

. Add bulgur, oregano, cumin, coriander,white pepper and salt and cook, stirring, untilaromatic, seconds to minute.. Stir in white beans and chiles, then pour in

broth; bring to a boil.. Reduce heat to a simmer, partially cover

the pot and cook, stirring occasionally, untilthe liquid is reduced and thickened and thebulgur is tender, about minutes.

Per serving: calories ; g fat ( g sat, g mono); mg cholesterol; g carbohy-drate; g added sugars; g protein; gber; mg sodium; mg potassium.Nutrition bonus: Vitamin C ( dailyvalue), Iron ( dv), Potassium ( dv),Magnesium ( dv), Zinc ( dv).


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Pork Milanese withMashed Sweet PotatoMakes: servings, pork medallions & about cup sweetpotato eachActive time: minutesTotal: minutes

Youll swear that these crispy pork medallionswere deep-fried, when in fact they achievetheir delectable crispy crust with a nonstickskillet and a mere tablespoons extra-virginolive oil. To round out the meal, serve withsteamed broccolini with a squeeze of lemon.

large sweet potatoes (about pounds) tablespoons all-purpose our large egg, lightly beaten cup coarse dry breadcrumbs, preferably

whole-wheat cup nely shredded Parmesan cheese

pound pork tenderloin, trimmed andcut crosswise into slices (medallions)

teaspoon salt, divided teaspoon freshly ground pepper,

divided

tablespoons extra-virgin olive oil cup reduced-fat sour cream tablespoon chopped fresh sage lemon wedges (optional)

. Prick sweet potatoes in several places witha fork. Place on a plate and micro wave onHigh until tender all the way through, to minutes.. Meanwhile, place our in a shallow dish

and egg in another dish. Combine bread-crumbs and Parmesan in a third dish. Presspork medallions down with your hand so theyare all about inch thick. Sprinkle with

teaspoon each salt and pepper. Coat bothsides of the pork rst in the our, shakingoff any excess, then dip in egg. Finally, coaton both s ides with the breadcrumb mixture,pressing to help the crumbs stick.. Heat oil in a large nonstick skillet over

medium heat. Add the pork and cook, turningonce, until golden brown and an instant-readthermometer inserted in the center regis-ters F, to minutes per side ( see Tip ).Transfer to a clean plate and let rest whileyou nish the sweet potatoes.

. When the sweet potatoes are cool enoughto handle, cut open and scoop the esh intoa medium bowl. Mash with sour cream, sageand the remaining teaspoon each salt andpepper. Serve the pork with the mashed sweetpotato and a lemon wedge, if desired.


hydrate; g added sugars; g protein; gber; mg sodium; , mg potassium.Nutrition bonus: Vitamin A ( dailyvalue), Vitamin C ( dv), Potassium (dv), Zinc ( dv), Magnesium ( dv), Iron

( dv).

Tip: Is Your Pork Done? If you cook pork soevery speck of pink is gone, you are likelyovercookingmaking it dry. Pork that iscooked to an internal temperature of Fand allowed to rest for minutes is safe toeat even if its still a little pink in the middle.Cured pork (e.g., cured ham and smoked porkchops) is pink both before and after cooking.

WEEK 4: Monday Serve with broccolini.


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WEEK 4: Wednesday Serve with pan-seared or broiled lamb chops.

Orzo & Grape Salad with Feta & MintMakes: servings, about / cup eachActive time: minutes Total: minutes

This brightly avored, healthy orzo pasta salad recipe is a bright,refreshing and easy side dish to pair with chicken or lamb. Greatserved warm, room temperature or cold, this healthy pasta saladrecipe is also delicious when made with quinoa instead of orzo.

cup orzo, preferably whole-wheat tablespoons extra-virgin olive oil tablespoons lemon juice teaspoon salt teaspoon freshly ground pepper cups quartered or halved seedless grapes cup crumbled feta cheese cup chopped fresh mint tablespoons nely chopped red onion . Bring a large saucepan of water to a boil. Add orzo and cook un-

til just tender, about minutes. Drain in a colander and rinse withcold water until cool.. Meanwhile, whisk oil, lemon juice, salt and pepper in a largebowl. Add grapes, feta, mint, onion and the orzo; toss to combine.

Per serving: calories; g fat ( g sat, g mono); mg choles-terol; g carbohydrate; g added sugars; g protein; g ber;

mg sodium; mg potassium.


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Quick Risotto with Shrimp, Corn& EdamameMakes: servings, cups eachActive time: minutes Total: minutes

This risotto is fast because it uses instant

brown rice instead of arborio rice and gets itsvelvety texture from cream cheese.

tablespoon extra-virgin olive oil bunch scallions, sliced, white and green

parts separated cups instant brown rice cup dry white wine cups reduced-sodium chicken broth pound peeled and deveined raw shrimp

( see Tip ) cup frozen shelled edamame

cup frozen corn, thawed ounces reduced-fat cream cheese, cut

into small pieces cup nely shredded Parmesan cheese

teaspoon freshly ground pepper

. Heat oil in a large nonstick skillet overmedium heat. Add scallion whites and rice;cook, stirring, minute. Add wine and cookon medium-high until most of it is evapo-rated, minutes. Add broth; return to a boil.Reduce heat, cover and simmer for minutes.Place shrimp on the rice. Return to a simmer.Cover and cook until the shrimp are cookedthrough, to minutes.. Stir in edamame, corn and cream cheese un-

til the cream cheese is incorporated. Simmer,uncovered, stirring occasionally, until most of

the liquid is evaporated, to minutes more.Remove from heat; stir in Parmesan and pep-per. Top with scallion greens.


drate; g added sugars; g protein; gber; mg sodium; mg potassium.Nutrition bonus: Folate ( daily value),Magnesium ( dv), Calcium ( dv),Zinc ( dv), Potassium ( dv).

Tip: For sustainable shrimp, look for shrimpthats certied by an agency like the MarineStewardship Council. If you cant nd it,choose wild-caught shrimp from North Amer-icaits more likely to be sustainably caught.

WEEK 4: Thursday Serve with a mixed green salad.


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French Toast withPear-Cranberry CompoteMakes: servings, slices &about cup compote eachActive time: minutesTotal: minutesTo make ahead: Prepare compote(Step ), cover and refrigerate forup to days; reheat before serving.

This French toast is fragrant with vanillaand cardamom. Paired with a sweet-tart pear-cranberry compote, its a delicious endfor any bread thats been forgotten a little

too long. Look for dried lemon peel (for thecompote) in the spices section of well-stockedsupermarkets.

Compote large ripe but rm pears, peeled and

chopped cup cranberries, fresh or frozen

cup water tablespoons sugar tablespoons honey teaspoons dried lemon peel (optional)

teaspoon kosher or sea salt teaspoons fresh lemon juiceFrench Toast large eggs cup low-fat milk teaspoons vanilla extract teaspoon ground cardamom, divided slices stale bread ( see Tip ) teaspoons butter, divided

. To prepare compote: Combine pears, cran-berries, water, sugar, honey, lemon peel (if us-ing) and salt in a medium saucepan. Bring toa boil over medium-high heat. Reduce heat to

medium-low, cover and gently simmer, stirringoccasionally, until the cranberries have brokendown and the pears are very tender, min-utes. Remove from heat and stir in lemon juice.. To prepare French toast: While the com-

pote is simmering, whisk eggs, milk, vanillaand teaspoon cardamom in a medium bowl.Place bread in a -by- -inch baking dish, in layers if necessary. Pour the egg mixture overthe bread. Let sit until the compote is done, oc-casionally turning and pressing gently to helpthe bread soak up all the egg mixture.

. Preheat oven to F.

. Heat teaspoons butter in a large non-stick skillet over medium heat until meltedand hot. Sprinkle the bread with the remaining teaspoon cardamom. Add slices bread,cardamom-side down to the pan. Cook untilgolden, to minutes per side. Transfer tothe oven to keep warm. Repeat in three morebatches with the remaining butter and bread.. Serve the French toast with the warm

compote.


drate; g added sugars; g protein; gber; mg sodium; mg potassium.Nutrition bonus: Magnesium ( dailyvalue), Calcium ( dv), Folate ( dv),Iron ( dv), Zinc ( dv).

Tip: To stale bread naturally, store at roomtemperature in a paper (not plastic) bag for to days. If you dont want to wait, bakesliced bread on a large baking sheet at Funtil crisped and dry, to minutes.

WEEK 4: Friday Serve with turkey sausage patties.


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Roasted Garlic &Leek Bread CasseroleMakes: servings, about cup eachActive time: minutesTotal: hour minutes

This stuffing-like vegetable-and-bread cas-serole is inspired by the vegetable tians ofProvence. The soaked stale bread binds leeks,nutty raclette cheese, abundant roasted garlicand thyme. Serve with roast chicken and agreen salad to make a swoon-worthy meal.

large head garlic tablespoons extra-virgin olive oil,

divided cups water plus tablespoons, divided slices stale bread, crusts removed ( see

Tips) cups halved and thinly sliced leeks

(about large leeks; see Tip ), whiteand light green parts only

teaspoon kosher or sea salt, divided cup shredded raclette or Gruyre cheese

tablespoon chopped fresh thyme teaspoon freshly ground pepper

. Preheat oven to F.

. Remove the outer skin from the garlic andplace the head in a small baking dish. Drizzlewith teaspoon oil. Add inch water to thedish. Roast, uncovered, until tender but stillrm, about minutes. Let cool slightly, thenpeel the cloves. Thinly slice and set aside.. Meanwhile, bring cups water to a boil.

Place bread in a shallow heatproof dish largeenough to hold it in a single layer. Pour inenough water to nearly submerge it. Let standuntil the bread is saturated, to minutes.Transfer the bread to a colander in batches andgently press out the liquid. The bread shouldbe somewhat moist, but not dripping. Tear it

into irregular pieces. Transfer to a large bowl.. Heat tablespoon oil in a large skillet orDutch oven over medium heat until shimmer-ing. Add leeks, tablespoons water and teaspoon salt, partially cover and cook, stir-ring occasionally, until the leeks are tenderbut still bright green, to minutes.. Add the leeks to the bowl of bread along

with the sliced garlic, tablespoons oil,cheese, thyme, pepper and the remaining teaspoon salt; gently combine with yourhands or a spoon. Spread the mixture into a

shallow baking dish large enough to hold itin a -inch layer, such as a -by- -inch pan.Drizzle with the remaining teaspoon oil.. Bake until crisp and golden in spots, about minutes. Serve warm.

Per serving: calories; g fat( g sat, g mono); mg cholesterol; gcarbohydrate; g added sugars; g protein; g ber; mg sodium;

mg potassium. Nutrition bonus: Calcium( daily value), Vitamin A ( dv), Vita-min C ( dv).

Tip: To clean leeks, trim off green

tops and white roots and split lengthwise.Place in plenty of water and swish around torelease any sand or soil. Drain . Repeat untilno grit remains.

n To stale bread naturally, store at roomtemperature in a paper (not plastic) bag for to days. If you dont want to wait, bakesliced or cubed bread on a large bakingsheet at F until crisped and dry, to minutes. One -pound loaf ( to

slices) yields to cups -inch pieces.

WEEK 4: Saturday Serve with roasted chicken.


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