Weekly Menu Planner: Nut-stuffed pork loin, root beer barbecue beef sandwiches and tropical 'pizza'

CALYPSO SHRIMP (Saturday)

Makes 4 servings

Preparation time: 25 minutes; marinating time: 2 hours

Cooking time: less than 5 minutes

For the shrimp and marinade:

2 teaspoons grated orange peel

1/4 cup fresh orange juice

1/4 teaspoon less-sodium seasoned salt

4 cloves minced garlic

1 pound large peeled and deveined uncooked shrimp

For the salsa:

1 (15-ounce) can rinsed reduced-sodium black beans

1 medium orange (peeled, divided into segments, membrane removed and halved)

1/4 cup chunky salsa

2 tablespoons chopped fresh cilantro

1 teaspoon grated lime peel

2 cloves minced garlic

1 tablespoon canola oil

In resealable plastic bag, mix orange peel, juice, salt and garlic. Add shrimp; turn to coat; refrigerate up to 2 hours. For the salsa: Combine salsa ingredients; mix well. Cover, refrigerate.

In a large nonstick skillet, heat oil on medium-high. Drain shrimp; discard marinade. Cook shrimp 2 to 3 minutes, stirring frequently until shrimp are pink. Divide salsa among 4 dinner plates. Arrange shrimp around salsa. (Adapted from “Betty Crocker Cookbook for Women,” Cheri Olerud, senior editor; John Wiley & Sons Inc.; 2007.)

Per serving: 233 calories, 22 grams protein, 5 grams fat (18 percent calories from fat), 0.4 gram saturated fat, 27 grams carbohydrate, 143 milligrams cholesterol, 491 milligrams sodium, 8 grams fiber.

NUT-STUFFED PORK LOIN WITH PINEAPPLE SALSA (Sunday)

Makes 12 servings

Preparation time: 20 minutes

Cooking time: about 1 hour (20 minutes per pound); standing time: 5 minutes

1 tablespoon butter

6 large thinly sliced onions

1/2 cup pine nuts

1 (3-pound) boneless and rolled pork loin roast

2 cups salsa

1 (8-ounce) can well-drained crushed pineapple

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a large nonstick skillet, melt butter on medium. Add onions; cook and stir 15 minutes or until golden brown. Stir in pine nuts; remove from heat and cool slightly. Untie and stuff roast with about 2 cups onion mixture. Retie roast. Spread remaining onion mixture evenly on bottom of baking dish. Place roast on top of mixture. In saucepan, combine salsa and pineapple. Cook and stir on medium until thoroughly heated. Pour mixture over roast. Bake 20 minutes per pound or until internal temperature reaches 145 degrees. Remove from oven, tent with foil. Let stand 5 minutes. Slice and serve roast with pineapple mixture.

Per serving: 252 calories, 26 grams protein, 10 grams fat (37 percent calories from fat), 3.7 grams saturated fat, 13 grams carbohydrate, 67 milligrams cholesterol, 213 milligrams sodium, 2 grams fiber.

TROPICAL “PIZZA” (Sunday)

Makes 12 slices

Preparation time: 15 minutes

Cooking time: 12 to 14 minutes; cooling time: 10 minutes

1 (16.5- to 20-ounce) package refrigerated rolled sugar cookie dough

1 (1-ounce) package sugar-free, fat-free instant vanilla pudding mix

1 3/4 cups skim milk

1 thinly sliced mango

1 cup chopped fresh pineapple

1 kiwi fruit (peeled and sliced)

Light whipped cream

1/4 cup toasted shredded coconut

Heat oven to 350 degrees. Slice cookie dough into 1/4-inch-thick slices. Arrange slices on a lightly greased 12-inch pizza pan. Press dough together to make a crust. Bake crust for 12 to 14 minutes or until lightly browned. Cool 10 minutes. (Bake any remaining dough as directed on package.)

For filling, mix together pudding and milk until well blended. Spread over cooled crust. Arrange fruits over filling. To serve, garnish with whipped cream; sprinkle coconut over “pizza.”

Per slice: 226 calories, 3 grams protein, 9 grams fat (35 percent calories from fat), 2.7 grams saturated fat, 34 grams carbohydrate, 12 milligrams cholesterol, 283 milligrams sodium, 1 gram fiber.

FAMILY SUNDAY

Serve the family NUT-STUFFED PORK LOIN WITH PINEAPPLE SALSA (see recipe) and be ready for compliments. Serve the pork with BROWN RICE and fresh ASPARAGUS. Add WHOLE-GRAIN ROLLS. For dessert, try TROPICAL PIZZA (see recipe).

PLAN AHEAD: Save enough pork and dessert for Monday.

SHOPPING LIST: Cooking spray, butter, onions, pine nuts, boneless pork loin roast, salsa, canned crushed pineapple, brown rice, fresh asparagus, whole-grain rolls, refrigerated rolled sugar cookie dough, sugar-free fat-free instant vanilla pudding mix, skim milk, mango, fresh pineapple, kiwifruit, light whipped cream, toasted shredded coconut.

HEAT-AND-EAT MONDAY

Use the leftover pork for PORK TACOS. Carve leftover pork into strips. Spread warm corn tortillas with heated canned vegetarian REFRIED BEANS and heated pork. Top with shredded lettuce, chopped onion and chunky salsa. Fold and eat. Leftover TROPICAL PIZZA is an easy dessert.

SHOPPING LIST: Corn tortillas, canned vegetarian refried beans, lettuce, onion, chunky salsa.

BUDGET TUESDAY

Expect plenty of happy faces with budget-friendly ROOT BEER BARBECUE BEEF SANDWICHES for dinner. In a 4-quart or larger slow cooker, place a 4-pound (well-trimmed) beef rump roast. In a medium bowl, mix 1½ cups barbecue sauce and 1 cup root beer; pour over beef. Cover; cook on low 10 to 12 hours. About 20 minutes before serving, remove beef from cooker; pour juices into a large skillet. Cook over medium-high heat about 15 minutes, stirring occasionally, until juices are thickened and reduced to about 3 cups.

Meanwhile, using two forks, shred beef; return to cooker. Stir another cup of barbecue sauce into skillet; pour over beef in cooker. Stir in a dash of coarse salt and pepper to taste. Serve barbecue on whole-grain buns. (Adapted from “Betty Crocker: The Big Book of Weeknight Dinners,” Jeff Nowak, editorial director; John Wiley & Sons Inc.; 2012.)

Add COLESLAW and BAKED CHIPS. KIWI FRUIT makes a light dessert.

PLAN AHEAD: Save enough barbecue for Thursday.

SHOPPING LIST: Beef rump roast, barbecue sauce, root beer, coarse salt, pepper, whole-grain buns, coleslaw, baked chips, kiwifruit.

EXPRESS WEDNESDAY

Make a quick CHICKEN SALAD tonight. In a large bowl, combine 1 (8- to 10-ounce) package refrigerated cooked chopped chicken, 1 package salad greens, 1 cup sliced cucumbers, 1 (14-ounce) can drained cut hearts of palm, 1 (8-ounce) package sliced fresh mushrooms; mix well. Drizzle with any vinaigrette and toss gently. Top with hard-cooked egg wedges. Add CRUSTY ROLLS to round out the meal. OATMEAL COOKIES are good for dessert.

SHOPPING LIST: Refrigerated cooked chopped chicken, packaged salad greens, cucumbers, canned hearts of palm, packaged sliced fresh mushrooms, any vinaigrette, eggs, crusty rolls, oatmeal cookies.

KIDS THURSDAY

Treat the kids to BBQ WRAPS using the leftover barbecue beef and warmed fat-free whole-grain tortillas. Top with shredded lettuce and roll. Serve with CARROT STICKS.

For dessert, what kid could resist MUD PUDDLES? Spoon chocolate pudding into bowls and top with fruit such as kiwifruit, pineapple bits, chopped banana and blueberries. Dig in! (Your Menu Planner used to love to make mud pies.)

SHOPPING LIST: fat-free whole-grain tortillas, lettuce, carrot sticks, chocolate pudding, fruit such as kiwifruit, pineapple, banana, blueberries.

MEATLESS FRIDAY

MUSHROOM MOZZARELLA MELTS will be a winner at any meal. Brush 4 portobello mushrooms (stems and gills removed) with Italian dressing. Place mushrooms on baking sheet. Broil 6 inches from heat for 10 minutes or until tender, turning once. Prepare a 9-ounce package Mushroom Lover’s Burgers (frozen) according to directions. Place burgers on top of mushrooms; spread basil pesto over burgers, then top with tomato slices and shredded mozzarella cheese. Broil 1 to 2 minutes 6 inches from heat or until cheese melts and is bubbly. Garnish with fresh basil. Serve with POTATOES O’BRIEN (frozen), a SPINACH SALAD and WHOLE-GRAIN BREAD. RED AND GREEN GRAPES are dessert.

SHOPPING LIST: Portobello mushrooms, Italian dressing, packaged Mushroom Lover's Burgers (frozen), basil pesto, tomatoes, mozzarella cheese, fresh basil, frozen potatoes O'Brien, fresh spinach, whole-grain bread, red and green grapes.

EASY ENTERTAINING SATURDAY

Your guests will appreciate the flavors of CALYPSO SHRIMP (see recipe). Serve with JASMINE RICE, a BIBB LETTUCE SALAD and BAGUETTES. Buy a LEMON MERINGUE PIE for dessert.

SHOPPING LIST: Oranges, less-sodium seasoned salt, garlic, large uncooked shrimp, canola oil, canned reduced-sodium black beans, chunky salsa, fresh cilantro, lime, jasmine rice, Bibb lettuce, baguettes, lemon meringue pie.