Weekly Menu Planner: Ham-stuffed potatoes, chicken tacos, and tortellini soup

SWEET POTATO WEDGES (Sunday)

Makes 6 servings

Preparation time: 15 minutes

Cooking time: 45 minutes

Heat oven to 400 degrees. In a large saucepan, boil vinegar, brown sugar, butter, half the salt, crushed red pepper and water. Remove from heat; add potato wedges and toss to coat. Spread potatoes on foil-lined rimmed baking pan. Roast, turning occasionally, 45 minutes or until potatoes are very tender and glaze thickens. Remove from oven; sprinkle with remaining salt if desired. Cool slightly before serving. (Adapted from “A Southerly Course,” Martha Hall Foose; Clarkson Potter, 2011.)

Per serving: 238 calories, 3 grams protein, 6 grams fat (22 percent calories from fat), 3.7 grams saturated fat, 45 grams carbohydrate, 15 milligrams cholesterol, 632 milligrams sodium, 5 grams fiber.

TACO CASSEROLE (Thursday)

Makes 6 servings

Preparation time: 15 minutes

Cooking time: less than 30 minutes; cooling time: 5 minutes

Heat oven to 425 degrees. In a large oven-proof skillet, cook beef over medium heat 6 minutes or until browned. Drain fat if necessary. Stir in beans, tomatoes and taco seasoning. Bring mixture to a boil over high heat. Cook 1 minute. Transfer it to a 9-by-13-inch baking dish.

Prepare cornbread according to package directions using eggs, milk and oil in the amounts shown on the ingredient list. Spoon cornbread onto hot taco mixture. Bake 15 minutes. Sprinkle top with cheese and continue baking 5 minutes or until cornbread is golden brown. Let cool 5 minutes before serving. (Adapted from “Parents Magazine Quick & Easy Kid-Friendly Meals,” Dana Points, editor-in-chief; Wiley Publishing, 2012.)

Per serving: 394 calories, 28 grams protein, 13 grams fat (30 percent calories from fat), 4.2 grams saturated fat, 41 grams carbohydrate, 110 milligrams cholesterol, 769 milligrams sodium, 7 grams fiber.

PAN-ASIAN ORANGE

POACHED FISH (Saturday)

Makes 4 servings

Preparation time: 15 minutes

Cooking time: 20-25 minutes; standing time: 2-3 minutes

For the poaching liquid:

1 3/4 cups orange juice

1/4 cup fresh lime juice

2 tablespoons low-sodium soy sauce

2 tablespoons packed brown sugar

2 tablespoons minced scallions

2 tablespoons packed minced fresh ginger

1 tablespoon packed minced garlic

1 tablespoon packed minced fresh cilantro

For the fish:

4 (4-ounce) pieces mahi-mahi or firm white fish, such as halibut

2 cups broccoli florets

In a large saute pan or skillet, combine all ingredients for poaching liquid. Bring to boil and simmer 10 to 15 minutes or until slightly reduced. Place fish, skin side up, in pan. Poach (see Note) on low heat, uncovered, for 5 minutes. Turn fish, cover and poach 2 to 3 minutes more. Add broccoli, cover and poach 2 to 3 minutes. Remove pan from heat and let sit, covered, 2 to 3 minutes. Serve immediately. Carefully remove fish from liquid. Serve with drained broccoli.

Note: To poach is to cook food gently in a liquid just below the boiling point.

Per serving: 125 calories, 23 grams protein, 1 gram fat (7 percent calories from fat), 0.2 gram saturated fat, 6 grams carbohydrate, 83 milligrams cholesterol, 213 milligrams sodium, 1 gram fiber.

FAMILY SUNDAY

Prepare a SPIRAL-SLICED HAM for family day. Serve with SWEET POTATO WEDGES (see recipe). Add deli BROCCOLI SALAD and WHOLE-GRAIN BREAD. Buy a CHOCOLATE MERINGUE PIE for dessert.

PLAN AHEAD: Save enough ham, broccoli salad and pie for Monday.

SHOPPING LIST: spiral-sliced ham, balsamic vinegar, dark brown sugar, butter, coarse salt, crushed red pepper, sweet potatoes, deli broccoli salad, whole-grain bread, chocolate meringue pie.

HEAT AND EAT MONDAY

Use the leftover ham to make HAM-STUFFED POTATOES. Microwave 4 (8- to 10-ounce) baking potatoes. When potatoes are cool enough to touch, halve them lengthwise. Scoop out pulp and place in a bowl, leaving shells intact; set shells and pulp aside. Melt 1 tablespoon butter in a medium skillet over medium-high heat; add 3 cups leftover chopped ham, 1 small finely chopped onion and 2 cloves minced garlic; cook 5 minutes or until onion is softened.

Meanwhile, mash potato pulp; stir in ham mixture, 1/2 cup reduced-fat sour cream, and coarse salt and pepper to taste. Stuff shells; sprinkle with Parmesan cheese. Place potatoes in a 9-by-13-inch baking dish. Bake at 350 degrees for 25 to 30 minutes or until hot. Garnish with chopped fresh chives.

Serve with leftover BROCCOLI SALAD and WHOLE-GRAIN ROLLS. Slice the leftover PIE for dessert.

TIP: After microwaving potatoes, wrap in paper towels, then in a terry towel to absorb moisture and reduce sogginess.

SHOPPING LIST: baking potatoes, butter, onion, garlic, reduced-fat sour cream, coarse salt, pepper, Parmesan cheese, fresh chives, whole-grain rolls.

BUDGET TUESDAY

Count the savings when you prepare CHICKEN TACOS. In a small bowl, mix 1/3 cup low-fat mayonnaise, 1 teaspoon cumin and 2 tablespoons salsa; set aside. In a medium bowl, combine 2 cups shredded cooked chicken and 1/2 cup salsa; microwave on high (100 percent power) 1 minute or until hot. Divide chicken mixture, shredded lettuce, 1 cup shredded reduced-fat Mexican cheese blend and 1 cup fresh cilantro leaves among taco shells; drizzle tacos with sauce. Serve with PINTO BEANS and SLICED AVOCADO. Fresh BLUEBERRIES are dessert.

SHOPPING LIST: low-fat mayonnaise, cumin, salsa, cooked chicken, lettuce, reduced-fat Mexican cheese blend, cilantro, taco shells, pinto beans, avocado, fresh blueberries.

MEATLESS WEDNESDAY

Forget about meat tonight and enjoy TORTELLINI SOUP. Cook 1 pound frozen tortellini in 6 cups vegetable broth until cooked through. Add 1 pound chopped fresh broccoli rabe and 1 tablespoon minced garlic. Cook on medium 5 or 6 minutes more or until tender. Top with shredded Parmesan cheese. Serve with a ROMAINE SALAD and CHEESE TOAST. Fresh PLUMS are for dessert.

SHOPPING LIST: frozen tortellini, vegetable broth, broccoli rabe, garlic, parmesan cheese, romaine, cheese and bread for toast, plums.

KIDS THURSDAY

The kids think they can’t have too many tacos, so treat them again with TACO CASSEROLE (see recipe). Add a CARROT SALAD. For dessert, make WATERMELON SLUSH. Puree frozen chunks of watermelon in a food processor until smooth. Add sugar and fresh lemon or fresh lime juice to taste; process until blended. Serve immediately.

SHOPPING LIST: 95 percent lean ground beef, canned reduced-sodium black beans, canned no-salt-added diced tomatoes, package reduced-sodium taco seasoning mix, cornbread mix, eggs, 1 percent milk, canola oil, reduced-fat cheddar cheese, carrot salad, watermelon, sugar, lemons or limes.

EXPRESS FRIDAY

Make it quick and call it PIZZA NIGHT! Buy single-serving pizzas and everyone’s favorite toppings to make it a personal pizza. Serve with packaged CAESAR SALAD. Fresh PEACHES are great for dessert.

SHOPPING LIST: single-serve pizzas, the family’s favorite toppings, packaged Caesar salad, fresh peaches.

EASY ENTERTAINING SATURDAY

Make your guests feel special and serve them PAN-ASIAN ORANGE POACHED FISH (see recipe). Serve with BROWN RICE, a BOSTON LETTUCE SALAD and SOURDOUGH BREAD. FRESH PINEAPPLE drizzled with orange liqueur (or honey) and sprinkled with shredded toasted coconut is a smashing dessert.

SHOPPING LIST: orange juice, limes, low-sodium soy sauce, brown sugar, scallions, fresh ginger, garlic, fresh cilantro, mahi-mahi or firm white fish such as halibut, broccoli florets, brown rice, Boston lettuce, sourdough bread, fresh pineapple, orange liqueur or honey, coconut.

Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email at menuplanner@mindspring.com. Look for Susan’s new book, “The 7-Day Menu Planner for Dummies,” in bookstores. The Menu Planner is also accessible at www.7daymenuplanner.com. Read Susan’s blog at www.makingthemenu.com.