Universal Press Syndicate

Family Sunday
Enjoy family day with Pan-Seared Flat Iron Steaks (see recipe) for dinner. On the side, your own scalloped potatoes are good along with fresh broccoli, mixed greens and multigrain bread. Buy a carrot cake for dessert.

PLAN AHEAD: Prepare 2 extra steaks and save some potatoes and cake for Monday.

SHOPPING LIST: Italian seasoning, lemon pepper seasoning, salt, garlic powder, paprika, flat iron steaks, olive oil, scalloped potatoes, fresh broccoli, salad greens, multigrain bread, carrot cake.

Heat and Eat Monday

Make steak salad by combining fresh spinach, crumbled feta cheese, tomato wedges and pitted kalamata olives; toss to mix. Top the salad with thinly sliced cooked (leftover) steak. Serve with reduced-fat peppercorn ranch dressing or your favorite dressing. Add the leftover potatoes and crusty rolls. For dessert, slice the leftover cake.

SHOPPING LIST: fresh spinach, crumbled feta cheese, tomatoes, kalamata olives, reduced-fat peppercorn ranch or your favorite dressing, crusty rolls.

Budget Tuesday

This Tarragon Chicken (see recipe) was a big hit at our house. Serve it over brown rice. Add a lettuce wedge and whole-wheat rolls. Fresh strawberries are good for dessert.

SHOPPING LIST: baby carrots, package sliced crimini mushrooms, onion, bone-in skinless chicken thighs, chicken broth, cornstarch, dried or fresh tarragon, salt, pepper, fat-free half-and-half, brown rice, lettuce, whole-wheat rolls, fresh strawberries.

Kids Wednesday

Make kid-friendly chili dogs tonight. Microwave canned vegetarian chili and reduced-fat hot dogs until hot. Serve the combo in toasted whole-wheat buns. Add baked chips and carrot sticks. Munch on apple slices for dessert.

SHOPPING LIST: canned vegetarian chili, reduced-fat hot dogs, whole-wheat buns, baked chips, carrot sticks, apple slices.

Express Thursday

Make it quick tonight and buy frozen burritos for an easy meal. Serve them topped with salsa and fat-free sour cream. Add packaged Spanish rice on the side. Orange sections are a simple dessert.

SHOPPING LIST: frozen burritos, salsa, fat-free sour cream, packaged Spanish rice, orange sections.

Meatless Friday

Rigatoni with spinach and cannellini bean sauce is an easy no-meat dinner. Cook rigatoni according to directions; drain. Meanwhile, heat a 16-ounce can rinsed cannellini beans with 2 cups no-salt-added or regular marinara sauce until hot. Stir in a

10-ounce package fresh spinach leaves; heat until spinach wilts. Serve over rigatoni.

Add mixed greens and Italian bread. Scoop fat-free chocolate ice cream for dessert.

PLAN AHEAD: Save enough ice cream for Saturday.

SHOPPING LIST: rigatoni, canned cannellini beans, no-salt-added or regular marinara sauce, packaged fresh spinach, salad greens, Italian bread, fat-free chocolate ice cream.

Entertaining Saturday

Invite some lucky friends to try Walnut-Coated Fish Fillets with Corn Salsa (see recipe). Serve it with couscous, green beans and baguettes. For a luscious dessert, spoon hot fudge sauce over leftover ice cream and add a dollop of light whipped cream.

SHOPPING LIST: canned whole kernel corn, green bell pepper, red onion, limes, garlic, cayenne pepper, salt, fresh cilantro, skinless fish fillets (tilapia or cod or other white fish), Dijonnaise or reduced-fat mayonnaise, ground black pepper, walnuts, couscous, green beans, baguettes,

hot fudge sauce, light

whipped cream.

Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by e-mail at menu planner@mindspring.com.

Pan-Seared Flat Iron Steaks

1 tablespoon Italian seasoning

2 teaspoons lemon pepper seasoning

1/2 teaspoon salt

1 teaspoon garlic powder

1/2 teaspoon paprika

4 (6- to 8-ounce) flat iron steaks

2 tablespoons olive oil

Combine Italian seasoning, lemon pepper seasoning, salt, garlic powder and paprika; rub all over steaks. Heat oil in a large nonstick skillet on medium. Add steaks; cook 4 to 5 minutes on each side or to desired doneness; let stand 5 minutes and serve. Makes 4 servings.

(Adapted from Southern Living magazine.)

Per serving: 308 calories, 35 grams protein, 17 grams fat (52 percent calories from fat), 4.5 grams saturated fat, 1 gram carbohydrate, 97 milligrams cholesterol, 550 milligrams sodium, no fiber.

Tarragon Chicken

2 cups baby carrots (about 1/2 16-ounce package)

1 (8-ounce) package sliced crimini mushrooms

1 small chopped onion

21/2 to 3 pounds bone-in skinless chicken thighs (about 8 thighs)

1 cup fat-free chicken broth

3 tablespoons cornstarch

1 teaspoon dried tarragon or 2 tablespoons fresh

1/2 teaspoon salt

1/2 teaspoon pepper

1/2 cup fat-free half-and-half

Place carrots, mushrooms and onion in a 4-quart or larger slow cooker. Place chicken on top of vegetables. In a 2-cup measure, mix broth, cornstarch, tarragon, salt and pepper with fork; pour mixture over chicken and vegetables. Cover; cook on low 7 to 8 hours or high 31/2 to 4 hours.

With slotted spoon, transfer chicken and vegetables to warm deep platter. Skim and discard fat from cooking liquid. Stir half-and-half into liquid; heat 5 minutes on high. Spoon sauce over chicken and vegetables and serve. Makes 8 servings.

(Adapted from Good Housekeeping magazine.)

Per serving: 209 calories, 22 grams protein, 9 grams fat (37 percent calories from fat), 2.3 grams saturated fat, 11 grams carbohydrate, 72 milligrams cholesterol, 290 milligrams sodium, 1 gram fiber

Walnut-Coated Fish Fillets with Corn Salsa

1 (8-ounce) can rinsed whole-kernel corn

1/2 cup chopped green bell pepper

1/4 cup chopped red onion

2 tablespoons fresh lime juice

1/2 teaspoon minced garlic

1/8 cayenne pepper

1/8 teaspoon salt

2 tablespoons chopped fresh cilantro

4 (4- to 6-ounce) skinless fish fillets (such as tilapia, cod or another white fish)

4 teaspoons Dijonnaise or reduced-fat mayonnaise (see note)

Freshly ground black pepper

1/2 cup chopped walnuts

Heat oven to 450 degrees. Coat a 9-by-12-inch baking dish with cooking spray; set aside. In a medium bowl, mix together corn, bell pepper, onion, lime juice, garlic, cayenne and salt. Stir in cilantro; cover and set aside.

Place fillets in baking dish, tucking under thin edges. Lightly brush top of each fillet with Dijonnaise or mayonnaise. Season with black pepper. Sprinkle with walnuts. Bake 8 to 12 minutes or until fish is opaque throughout. Serve with corn salsa.

Makes 4 servings.

Note: Dijonnaise is a mixture of Dijon mustard and fat-free mayonnaise available where other condiments are sold.

Per serving: 258 calories, 27 grams protein, 12 grams fat (40 percent calories from fat), 1.7 grams saturated fat, 13 grams carbohydrate, 57 milligrams cholesterol, 355 milligrams sodium, 3 grams fiber

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