7-DAY MENU PLANNER RECIPES

CRISP ROASTED FINGERLING POTATOES (Sunday) Makes: 6 servings

Preparation time: 20 minutes

Cooking time: 32-40 minutes, plus cooling time

2 pounds fingerling potatoes, unpeeled, halved lengthwise (about 3 inches long)

1 tablespoon salt

1/2 teaspoon baking soda

2 tablespoons extra-virgin olive oil

1/4 teaspoon pepper

Adjust oven rack to lowest position. Place rimmed baking sheet on rack and heat to 500 degrees. Bring 2 quarts water to boil in large saucepan. Add potatoes, salt and baking soda, return to simmer, and cook 7-10 minutes or until tender but centers offer slight resistance when pierced with paring knife. Drain in colander and shake vigorously to roughen edges.

Transfer to large platter lined with kitchen towel and arrange cut side up. Let sit about 5 minutes until no longer steaming and surface is tacky. Transfer potatoes to bowl and toss with 1 tablespoon oil and pepper. Working quickly, transfer pan from oven and drizzle remaining oil over surface. Arrange potatoes cut side down for 20-25 minutes until crisp and spotty brown, rotating halfway through roasting. Flip for 5 minutes and cool. (Adapted from “Cook’s Vegetables Illustrated,” America’s Test Kitchen.)

Per serving: 156 calories, 3 grams protein, 5 grams fat (26 percent calories from fat), 0.5 gram saturated fat, 27 grams carbohydrate, no cholesterol, 498 milligrams sodium, 3 grams fiber. Carb choices: 2

BLUEBERRY AND CITRUS SORBET “LAYER CAKE” (Sunday)

Makes: 8 servings

Preparation time: 15 minutes; freezing time: 2 hours to overnight

1/2 cup finely chopped walnuts

1/4 cup plus 2 tablespoons blueberry preserves or jam, divided

1 pint orange sorbet, slightly softened

1 pint lemon or other citrus sorbet, slightly softened

1 cup fresh blueberries

Line the bottom and sides of an 8-by-4-inch loaf pan with a double layer of waxed paper, folding the paper to fit smoothly. In a small bowl, mix together walnuts and 1/4 cup preserves; set aside. Spoon orange sorbet into the lined pan, smoothing the top to make an even layer. Spread the walnut-preserves mixture evenly over sorbet. Spoon lemon sorbet evenly over preserves and smooth the top. Cover tightly with aluminum foil. Freeze several hours to overnight.

Just before serving, in a medium bowl, stir remaining 2 tablespoons preserves until smooth; fold in fresh blueberries. Invert the cake on a chilled serving plate. Remove the pan and paper; spoon about 1/4 of the blueberry mixture down the center of the cake. Cut into eight 1-inch slices. Serve on chilled dessert plates; top each slice with a spoonful of the remaining fresh berry mixture. Serve immediately.

Per serving: 201 calories, 1 gram protein, 5 grams fat (22 percent calories from fat), 0.5 gram saturated fat, 38 grams carbohydrate, no cholesterol, 1 milligram sodium, 2 grams fiber. Carb choices: 2 1/2

CHICKEN SPAGHETTI (Monday)

Makes: 8 servings

Preparation time: 20 minutes

Cooking time: 35-45 minutes plus spaghetti; standing time: 5 minutes

1 (14.5-ounce) package multigrain spaghetti, broken into 2- or 3-inch pieces 2 (10 3/4-ounce) cans condensed reduced-sodium, reduced-fat cream of mushroom soup (such as Healthy Request)

2 cups (8 ounces) shredded 50 percent light sharp cheddar cheese (such as Cabot), divided

1 small onion, finely diced

1/4 cup finely diced green bell pepper

1 (4-ounce) jar drained diced pimentos

1 teaspoon 25 percent less sodium seasoned salt

Freshly ground black pepper to taste

1/8-1/4 teaspoon cayenne pepper or according to taste

3 cup diced cooked chicken breast

Heat oven to 350 degrees. Cook spaghetti according to directions; drain, reserving 1/2 cup pasta water. In a large bowl, combine cooked spaghetti, soup and 1 1/2 cups of the cheese. Stir in onion, bell pepper, pimentos, seasoned salt, black pepper and cayenne pepper. Mix well. Add chicken and reserved pasta water (as needed) and mix.

Spoon into a 9-by-13-inch baking dish coated with cooking spray. Top with remaining cheese. Bake 35-45 minutes or until bubbly. Let stand 5 minutes and serve.

Per serving: 394 calories, 35 grams protein, 9 grams fat (20 percent calories from fat), 3.8 grams saturated fat, 44 grams carbohydrate, 63 milligrams cholesterol, 645 milligrams sodium, 5 grams fiber. Carb choices: 3