Make a Dinner Date: Couple's Cooking Guide
By Karen Hammonds
Print Email Are you a one-cook household? Maybe it's just you behind the stove, or maybe you and your partner switch off cooking/cleaning duties — either way, you're missing out on a chance to spend time together. Cooking together is a great way to plan and create healthy meals that you'll both enjoy, especially if one or both of you are trying to lose weight.
"Healthy recipes often require more work," says Robin Vitetta-Miller, MS, author of The Newlywed Cookbook (Sourcebooks, 1999) and a frequent contributor on CNN. "You want to use fresh herbs and fresh vegetables, and they take more time to prepare. When two people cook, it really cuts the prep time in half."
As in marriage, the key to a successful partnership in the kitchen is communication — and planning. Here are some tips for making it work.
Develop a plan. Map out meals for each week ahead of time, with the number per week depending on your needs and schedule. A realistic plan for many households, says Vitetta-Miller, might be three nights of home-cooked meals plus two nights of leftovers or takeout each week.
When you plan your menus, put together a shopping list to help avoid impulse buying at the store and to make sure you get what you need. (It's hard to just wing it when you're aiming to cook healthfully.) Also, try to do your grocery shopping together. You'll feel more like a team, and you'll both get foods you like.
Divvy up cooking tasks. There's no rule against one person cooking and the other cleaning up, but try to share in the actual cooking (the fun stuff) when you can. How you divide the work will depend on your strengths and weaknesses.
"In most cases, one person is better at one thing, the other at another," says Vitetta-Miller. "One might be more creative with herbs and spices, while the other can do more basic tasks."
If you're making a pasta dish, one person could make the pasta and the other the sauce, with the pasta cook helping chop vegetables for the sauce. Whether you should work in the kitchen at the same time or are better off taking turns will depend on your personalities — and on how much counter space you have!
Accommodate each other's schedules. It's not always possible for a couple to cook together or, for that matter, even eat together. If the three-night plan doesn't work for you, try cutting back to a less ambitious schedule. Sunday is often a good cooking day for those who can't find time during the week. It's also the perfect time to make long-simmering soups and stews together — and you'll have plenty of leftovers for busy weeknights.
Don't feel you need to make elaborate meals every time you cook together. Chances are you'll stick to your plan better if you keep it simple most nights. When you're really short on time, you might want to incorporate pre-cooked rotisserie chicken, pre-cut fruits and veggies or packaged salad mixes into your meal. You'll spend more than you would doing the prep work yourself, but it's cheaper than eating out or ordering takeout — and usually healthier.
Does one of you get home from work two hours after the other? If you have to eat first, be sure to sit with your partner during his or her meal. But dining together is still ideal. "When you eat together you're having a conversation, so you're less likely to overeat than you would be alone or watching television," says Vitetta-Miller.
Remember your partner's needs. Try to make meals that will satisfy both people. This is especially important if one person is dieting and the other isn't — and if you don't plan and cook meals together, it's easy to forget. "The non-dieting person needs to be aware of the dieting person's needs," says Vitetta-Miller, "and not sabotage them."
Similarly, the dieter needs to accommodate the non-dieter. The focus should be on healthy but satisfying food and portion control. "Eat the same meal but less food," advises Vitetta-Miller. "If you're eating a stir-fry, have one cup rather than two." Similarly, you can both have baked potatoes, but the dieter can save calories by using nonfat rather than full-fat sour cream.
Keep it interesting. It's easy to get into a rut and cook the same dishes over and over. Try new cookbooks and different ethnic cuisines. Consider taking a cooking class — sign up for one together.
Cook Once, Eat All Week
By WeightWatchers.com
Print Email What's for dinner? If you had a freezer full of meals ready to heat up, you'd always have an answer to that question. And, oh, the time you'd save.
To help you get healthy meals on the table in minutes, we've developed the Cook Once, Eat All Week cooking series. Just think of all the free time you'll have!
Eight Excellent Reasons to Cook Ahead
1. You lead a busy life. Cooking ahead gives you more time in the evenings to do whatever else you do.
2. Have a marathon cooking session one Sunday and you won't have to cook again all week long.
3. You can make it a fun, weekend family-affair. Assign children age-appropriate tasks like slicing and dicing or sautéing and grilling.
4. If it's 7:00 PM, you're hungry and you still have to make dinner, you may be more prone to nibbling while your meal cooks – a factor that can be counterproductive to weight loss.
5. Having a well-stocked refrigerator and freezer minimizes last-minute take-out temptations.
6. Ready-made meals stored in individual- or family-sized containers make for simple portion control (not to mention easy cleanup).
7. Shopping, prepping and cooking for several similar recipes at once (cutting veggies for a soup and a salad, or grilling chicken that can be used for a pasta dish and wrap sandwiches, for example) saves time.
8. There's a financial advantage: Buying groceries in larger quantities – and making only one trip to the supermarket each week – saves money in the long run.
Ready to take back your evenings? Browse each article in the Cook Once, Eat All Week series for great timesaving ideas.
Cook Once, Eat All Week: Weeknight DinnersCook Once, Eat All Week: Mix and Match Summer RecipesCook Once, Eat All Week: Soups, Chilies and StewsCook Once, Eat all Week: Holiday DessertsCook Once, Eat all Week: Pasta BakesPrep for SuccessArticle By: Diana Kelly
PrintEmailIf we told you that you could eat well throughout the week with one strategic shopping trip and a few hours in the kitchen on a weekend, would you give it a try?If you did, you could reclaim your weeknights. Read on for tools, recipes and tips on prepping, cooking and storing that can help you make the most of your kitchen time.
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Getting StartedFollow
our advice on the best kitchen aids and appliances, and learn how to use them.
Looking for cooking tools that make life simpler? In
Cookware for the Weary Cook, you'll find handy gadgets and practical gear for slashing preparation, cooking and clean-up times so you can have more "me time."
Savory SuggestionsTo help you get healthy meals on the table in minutes, we've developed the
Cook Once, Eat All Weekcooking series. Take back your evenings and browse these articles for great timesaving ideas.
More Ideas for Making the Most of Your Time in the Kitchen 5 Make-Ahead Meals
Article By: Leslie Fink, MS, RD
PrintEmailNeed ideas for coping with restaurant buffets? Want some good snack ideas? In our Q&A series, WeightWatchers.com nutritionist and food editor Leslie Fink, MS, RD, answers readers' questions about food, nutrition and weight loss.
Q: Make-ahead meals fit easily into my busy lifestyle. Do you have any menu suggestions, in addition to burritos or chicken breasts, that can be made ahead and frozen for quick weekday dinners?
A: Having a well-stocked freezer can be a lifesaver on too-busy-to-cook days or ones when you're just feeling plain lazy.
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I recommend looking for saucy dishes to prevent frozen items from drying out. Opt for recipes that make eight-plus servings or double (or even triple!) recipes that serve four. For easy portion control, divide leftovers into individual portions and store in microwave-safe containers so all you have to do is defrost, reheat and enjoy.For easy access, clearly label your storage containers with both the food item and the preparation date since even frozen foods have an expiration date. The Food and Drug Administration recommends keeping frozen cooked poultry and fish dishes for no more than four to six months and cooked meat dishes and vegetable- or meat-based soups and stews for no more than two to three months.
Five Fabulous Freezer MealsLasagna – meat, vegetable or traditional. Hint: Place a little extra sauce in each container to prevent the bottom noodles from drying out.
Chili – experiment with different varieties. Go white with lean ground turkey and cannellini beans. Or opt for the more traditional beef, tomato and kidney-bean type. And don't forget about vegetarian options. Veggie chili makes a great meal on its own (top with shredded low-fat cheddar and serve with light cornbread) or a filling vegetable side dish to a burger or chicken-based meal.
Casseroles – tuna, chicken, beef, vegetable. The options are endless, and freezing is simple. Bake a pan or two, allow to cool, store in your desired serving sizes and freeze. You can easily lighten up most full-fat casseroles by swapping light or low-fat mayonnaise and sour cream for regular, substituting vegetables for some of the meat filling and using grated low-fat cheese instead of regular.
Ethnic Favorites – chicken curry, chicken and broccoli with garlic sauce, or beef with snow peas to name a few. Make these saucy restaurant-type meals at home, freeze, reheat and serve with instant rice. Or, "make" your own meals from Asian take-out: Order steamed chicken and mixed vegetables with the sauce on the side and then divide your order into several dinner-sized frozen meals.
Lean Poultry or Beef Burgers – serve on a light roll or in a light pita and pair up with vegetable soup. I prefer to freeze the patties uncooked to retain their juiciness (you can freeze them cooked if you want, though). To defrost: Remove burgers from the freezer the night before you want to eat them, place them on a plate in the fridge on the lowest shelf to defrost. When you're ready for dinner, cook in a stovetop skillet. Try out many different flavors such as turkey-black bean burgers; beef burgers made with chopped onions, salsa and taco seasoning mix; or our popular
feta-stuffed chicken burgers.
Stop Being a Slave to the Stove
Article By: Leslie Fink, MS, RD
PrintEmailNeed ideas for coping with restaurant buffets? Want some good snack ideas? In our Q&A series, WeightWatchers.com nutritionist and food editor Leslie Fink, MS, RD, answers readers' questions about food, nutrition and weight loss.
Q: Help! I need food ideas that get me out of the kitchen and on with my life.
A: Every once in a while I enjoy putting my heart and soul into a time-consuming recipe like risotto, but my jam-packed schedule doesn't usually afford me that luxury. Making dinner has become a 15-minute affair, and lunch needs to be done in 10 minutes—or less! Here are my favorite tricks to get meals on the table fast.
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Convenience FoodsYou could soak beans for hours and then boil them. Or, you can open a can. You can also slice and dice vegetables to your heart's content or you can buy a bag of frozen precut vegetables. The same goes for packaged shredded cheese, bagged salads and frozen grated potatoes: You'll pay more for the convenience of precut and frozen, but you're buying yourself time. In a JiffyCheck out instant rice, no-cook lasagna noodles and pre-marinated poultry. Look for meal packages that come with seasoning packets so you don't have to spend time opening jars and measuring. And don't forget to shop from your grocer's salad bar; you'll find instant fruit salad, Cobb salad and more. Double 'em up.When you take the time to cook something that'll freeze well, such as lasagna, casseroles, soups or chili, double or triple the recipe for future meals. Slow CookingA chicken recipe may take hours to cook in a slow cooker. But most of that time is unattended. You can toss the ingredients together in 10 minutes and come back six hours later to a hot, home-cooked meal. That's a time-saver! Try our
Moroccan Slow Cooker Stew. Beyond BreakfastScrambled eggs, vegetable omelets or cottage cheese topped with fruit make great dinners when you're short on time and groceries. Bring favorites from other meals to the dinner table: Who says you can't serve sandwiches, the quintessential lunch food, for supper?Slow-Cooker Cooking
Article By: Mark Scarbrough
PrintEmailIronically, a slow cooker is a great way to get dinner on the table fast. Using it is simple: Combine all the ingredients together in the bowl, set the thing to cook before you leave for your day, and have dinner hot and ready the moment you walk through the door. Interested? Here are a few mouthwatering recipes to expand your repertoire.
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For all recipes: Combine the ingredients as listed; cover and cook as directed.
Apple Cranberry Sauce6 large apples, peeled, cored and chopped1 cup chopped, dried apple1 cup dried cranberries1½ cups unsweetened apple juice1/4 cup honey1 cinnamon stick1/2 teaspoon nutmegZest and juice of 1 lemonLow: 6 hours. Remove cinnamon and mash.Serves: 10
Chicken Soup2 chicken thighs, 2 chicken drumsticks, 2 chicken wings, 2 chicken breasts, skinned4 carrots, thinly sliced 3 celery stalks, sliced1 parsnip, chopped1 onion, quartered2 garlic cloves, minced2 sprigs dill2 sprigs thyme2 bay leavesEnough water to coverHigh: 1 hour; then low, 8 hours. Serves: 8
Cuban Black Beans1 pound black beans, picked over and rinsed10 cups low-sodium vegetable broth1/2 pound Canadian bacon, chopped1 large onion, chopped1 cup packed cilantro leaves1/2 cup packed parsley leaves4 cloves garlic, mincedZest and juice of 1 orange1 teaspoon ground cuminHigh: 14 hours.Serves: 10
Stewed Vegetables4 carrots, 4 parsnips and 4 turnips, peeled and cut into 2-inch pieces3 cups frozen pearl onions, thawed2 fennel bulbs, trimmed and cut into 2-inch pieces2 red bell peppers, seeded and sliced1 small eggplant, cut into 1-inch cubes8 garlic cloves, minced1/2 cup no-salt tomato juice1/4 cup olive oil2 teaspoons dried thyme2 teaspoons rosemary1/2 teaspoon salt1/2 teaspoon pepperLow: 8 hours. Serves: 8
Tomato Spinach Soup10 ounces baby spinach, washed2 carrots, chopped2 celery stalks, chopped1 large onion, chopped1 garlic clove, minced4 cups low-sodium vegetable broth1 (28-ounce) can no-salt diced tomatoes2 bay leaves1 tablespoon dried basil1 teaspoon dried oregano1/2 teaspoon crushed red pepper flakesHigh: 5 hours.Serves: 8
Vegetarian Lentil Soup8 cups less-sodium vegetable broth1½ cups small, brown lentils1 large onion, chopped2 carrots, sliced2 celery stalks, sliced2 teaspoons dried thyme1 teaspoon rubbed sage1/2 teaspoon grated nutmegHigh: 6 hours. Serves: 8
Tzimmes1½ pounds carrots, sliced3 large sweet potatoes, peeled and cut into 1-inch cubes2 cups pitted prunes1 cup golden raisins2 small onions, chopped6 dried pear halves, chopped1½ cups orange juice1/2 cup dry vermouth1/4 cup honey2 teaspoons ground cinnamonHigh: 9 hours.Serves: 10
Braised Chinese Pork Loin1 (3-pound) boneless pork loin, trimmed1 pound jarred, roasted, unsweetened chestnuts1/4 cup chopped ginger6 scallions, cut into 1-inch pieces4 garlic cloves, minced2 cups low-sodium chicken broth1/4 cup low-sodium soy sauce1/4 cup dry vermouth2 teaspoons sugar1 cinnamon stick2 star aniseHigh: 1 hour; then low: 8 hours, or until pork registers 170°F.Serves: 10
Jamaican Chicken8 boneless, skinless chicken thighs2 yellow plantains, peeled and cut into 1-inch pieces2 red bell peppers, seeded and chopped1 large onion, chopped1/2 pound green beans, broken into 1-inch pieces1 cup less-sodium chicken broth1 tablespoon Jamaican jerk seasoningHigh: 1 hour; then low: 4 hoursServes: 8
A Practical Guide to Thawing & Reheating Food
Article By: Adeena Sussman
PrintEmailPreparing and freezing healthy, delicious food is an excellent plan-ahead strategy for eating well when you're short on time. But once you're ready to pull that soup, stew or casserole out of the deep freeze, what's the best way to get it to the table in top form? Our hands-on guide will show you the best ways to thaw and reheat food.
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Soups and Stews
Freezer Life: 2-3 months
Microwave Thawing: How High? How Long?Frozen soups and stews can be reheated on full power. A good rule of thumb is about 60 seconds per cup of frozen liquid, though it depends on how powerful your microwave is. Tip: "Leave 'headroom' in the container when freezing, both to allow foods to expand while freezing, and to account for bubbling liquids during reheating," says Barbara Kafka, food authority and author of Microwave Gourmet (Morrow, 1998). Divide the reheating time in half or in thirds, stirring the food at intervals to assist in proper defrosting. Kafka suggests always placing a plate under containers to catch spills and minimize cleanup.
Stovetop Thawing: Keep the flame relatively low to avoid furiously bubbling liquid surrounding a rock-hard core. Tip: Freeze in individual portions to reduce defrosting and reheating time.
Meatloaves and Casseroles
Freezer Life: 2-3 months
Microwave Thawing: How High? How Long?Allow about 2 to 3 minutes per 6-ounce serving at 50% power, though it depends on how powerful your microwave is.
Fridge Thawing: How Long? Typically, allow 1 1/2 to 2 days in the fridge. Reheating from Frozen: Casseroles and meatloaves can be cooked or reheated from frozen. Allow approximately 1 1/2 to 2 times the usual cooking time. Tips:
If a dish has a bread- or cracker-crumb topping, leave it off when freezing (it'll become soggy). Add topping just before baking.
Casseroles containing mayonnaise, yogurt or sour cream don't freeze well (these ingredients separate when frozen).
Other potential casserole/meatloaf ingredients that don't freeze well include hard-cooked egg whites (they get rubbery), cooked potatoes (they'll discolor) and raw tomatoes (they become mushy). It's best to add these items just before baking.
Uncooked Meats, Seafood, Fish and Poultry
Freezer Life:When properly packaged and frozen, uncooked meats, poultry, fish and seafood can go the distance. High-fat fish such as salmon and sea bass last 2 to 3 months, while lean fish keep their cool up to 6 months. Times for seafood vary, from 2 to 4 months for crab and clams to up to a year for shrimp and lobster.Veal, pork and lamb roasts can be frozen up to 8 months, while beef steaks and roasts are good up to a year. However, all ground meats should be used within 3 to 4 months of freezing.
Plenty of Time for Thawing? Use the Fridge. To defrost, place packages on a plate to catch juices and defrost in the refrigerator. According to the USDA, ground beef, stew meats and steaks will defrost within 24 hours; allow up to 2 days for roasts and bone-in cuts.
Not Much Time for Thawing? Use Cold Water. Defrost tightly wrapped packages of meat in a large bowl or container filled with cold water and set on the countertop or in the sink (best for neatness purposes; a bowl of water can slosh easily). Change water every half hour for best results and to ensure food safety. Small packages will defrost quickly; allow a few hours for larger cuts.
Microwave Thawing? Don't Bother. Even on proper defrost settings, meats thaw inconsistently in the microwave. The FDA recommends cooking microwave-defrosted raw meats within a few minutes of defrosting, since the heat generated can encourage bacterial growth.
How Long Can Thawed Meats Stay in the Fridge Before Cooking?If thawed in the fridge or by the "water method," meats can be kept in the refrigerator 2 to 3 days.
Vegetables
Freezer Life: 8-12 months
Tip: After trimming, washing and drying thoroughly, most vegetables will last nearly a year in the freezer. However, vegetables with higher water content, such as zucchini, lose their cellular structure more quickly and should be used within 6 months.
Cooking with Vegetables You've Frozen Yourself: Treat them as you would frozen packaged vegetables. Since cellular structure of vegetables changes when frozen, they should be cooked directly from their frozen state.
Sauces and Gravies
Freezer Life: 3-6 months
Tip: While foods with a high liquid content such as spaghetti sauce last up to 6 months in the freezer (3 to 4 months if they contain ground beef), gravies, with their relatively high fat content, don't freeze particularly well over long periods of time, and they tend to curdle and separate.For Best Results: Skim the fat from pan drippings, freeze the clarified liquid for up to 6 months, then defrost and make fresh gravy as needed.
Baked Goods
Freezer Life: 1-6 months
Breads, Pastries, Muffins:Can be frozen for about 1 to 2 months and will defrost, loosely covered, within a couple of hours at room temperature.
Cookies and Bars:Will last about 3 to 4 months in freezer and can be defrosted, cover removed, on the countertop.
Cheesecakes and Frosted Cakes:Sweet treats with a higher moisture content or containing dairy should be thawed in the refrigerator with the wrapping on, to prevent condensation. Defrosting desserts on a wire rack helps prevent underside condensation and encourages air flow.
A Word About RefreezingTechnically, foods that have been kept refrigerated after defrosting and reheating can be refrozen, as long as they've never entered the so-called "danger zone" between 40°F and 140°F where food-borne illnesses can result. Even so, it's not recommended. Every drastic temperature change affects food quality. It's best to refrigerate, use up, and start from scratch.
Food Shopping for One
Article By: Diana Kelly
PrintEmailI took an inventory of my fridge, freezer and cabinets before writing up a shopping list with ingredients for three slow-cooker recipes and essentials to get me through some busy weeks. But two Sundays later, my full trash can and empty fridge reveal the truth: I'm still an apprentice when it comes to shopping, storing and making the most of my groceries.
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I try to do food shopping every other weekend, but often a better invitation comes along and I wind up buying a few items here and there for specific meals. This means I usually have an odd assortment of food left over from random meal ideas. Staring into my fridge, I sigh and mumble, "I don't have anything to eat."
To give you a better idea of my problem, here's a glimpse into my kitchen.
Real Estate
Long-Term Tenants
The Fridge
Heineken 5-liter DraughtKeg (house-warming party gift from July); Coke and assorted bottled beers from that same party; condiments purchased over the summer; tortilla wraps from August; onions, garlic, potatoes, yams, turkey bacon, eggs, hummus, homemade pancakes from three Sundays ago; mozzarella cheese from three weeks ago and sugar-free jelly
The Cabinets
Whole-wheat pasta, brown rice, couscous, salsa, tuna, jarred tomato sauce, canned beets, canned chicken broth, peanut butter, raisins, microwave popcorn, one-minute oatmeal, steel cut oats and fat-free sugar-free instant pudding
The Freezer
Frozen waffles and mini bagels from five months ago, three slices of light wheat bread, sliced bananas in a zip-top bag, fat-free Cool Whip, vodka (from the party), shrimp, potato hot dog rolls, regular hot dogs, 85/15 beef patties (all left over from a Labor Day get-together), turkey lunchmeat in a zip-top bag, and four containers of beef stew and turkey chili made in my slow cooker
Okay, so I have some food—and enough alcohol to throw a party on a whim. But I need help figuring out what to do with leftovers, and when to say farewell to food that's ready to sign a lease. (I feel guilty when I throw out food, which is why I let it stay there so long.) I know I won't eat eight hot dogs and eight burgers within a week's time, so do I even bother thawing them out? Or do I invite friends over for an early-November barbecue?
When I'm pushing my cart around the supermarket aisles, I'm looking for food that'll make for easy breakfasts, no-fuss lunches, fast dinners and on-the-go snacks—but I'm also trying to save money where I can. I admit it, I need advice.
Help me master the single shopping and storing experience.In previous columns, I've offered my own advice and tips from colleagues and friends. But after throwing out discolored sour cream, a full container of ricotta cheese and a half pound of turkey lunchmeat this week, I decided I need help from the experts—you. I planned, I shopped and I ate, but I'm still losing the war on wasting food (and money!). I'd love to hear
your real-world advice. Or, share your shopping tips on the
Single and On Plan thread; I'll add my favorite tips to this article and link to them from the next column.
Reader Tips When Food Shopping for One
Divide meats into servings in zip-top bags when you get home from the supermarket. Put the ones you'll cook with in the next few days in the fridge, and everything else goes in the freezer. Eat the fresh food first!
Label everything in the freezer with the contents, date and POINTS values.
Get to know your grocer's freezer section. Buy lots of bagged vegetables, veggie burgers and desserts that portion out each serving.
Invest in a quality vacuum sealer. Many readers raved about the FoodSaver brand.
Make breakfast for dinner using leftover frozen waffles, bagels, fresh eggs and veggies to add to omelets.
Turn weekly leftovers into a casserole. Use cooked meat, potatoes, veggies and cheese. Portion out the uneaten casserole and put it in your freezer for another meal.
Stock cupboards with foods that'll make an easy salad dinner. Top bagged lettuce with canned green beans, beets, corn, artichoke hearts, mandarin oranges, nuts or canned tuna.
Cook a big batch of rice and freeze individual portions in small zip-top bags or storage containers. When ready to eat, defrost rice so you can remove it from the bag, then reheat it in the microwave.
Plan several meals for the week when making up your shopping list. Subscribers can get
meal ideas and a shopping list on the site.
Food Question: Grocery List
By Leslie Fink, MS, RD
Print Email Need ideas for coping with restaurant buffets? Want some good snack ideas? In our Q&A series, WeightWatchers.com nutritionist and food editor Leslie Fink, MS, RD, answers readers' questions about food, nutrition and weight loss.
Q: I need help creating a healthy weekly shopping list so I can form a meal plan that'll help me to lose weight.
A: Having foods on hand that will help with weight loss is terrific only if you take the time to prep, cook and then eat them. Therefore, I encourage you to work out a basic meal plan and build your shopping list from there.
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Meal Planning BasicsWhile it's lovely to never repeat meals all week long, it's more practical to think of how you can use a food for more than one meal to cut back on shopping, preparation and cooking times.
For instance, as long as you're cleaning and cubing chicken for a stir-fry, plan on making chicken burritos as well. While you're grating cheese for the burritos, shred extra cheese for bean nachos. And don't forget about produce: Use leftover shredded lettuce and chopped tomatoes from the nachos for a salad topped with crumbled feta cheese later in the week.
Once you have your main meals planned, create a list of basic staples to stock up on for now and the future:
bread
tortillas
baked chips
cereal
salsa
peanut butter
jelly
mustards
light dressings, oil, vinegar and other condiments
cooking spray
eggs
egg substitute
cheese
yogurt
dry pasta, rice and other grains
canned beans
tofu
frozen stir-fry vegetable mixes
lean ground turkey breast
chicken breast
frozen shrimp
canned tuna
lean cuts of beef
You should also keep a list of perishable items that you'll need to replenish on a weekly basis: milk, fresh fruits and vegetables.
Next, take inventory of which food items you've got left toward the end of each meal plan cycle. Create some meals for the following week using those foods and then fill in the gaps with new recipes and food items. I find that most people tend to eat the same foods and meals over and over again. So once you've completed a week or two worth of meals, meal planning and grocery shopping should be a piece of cake.
Meals for a Week
By Leslie Fink, MS, RD
Print Email There's nothing worse than coming home for dinner hungry, looking in the fridge and realizing that there's nothing ready to eat. Yes, you have chicken and peppers for stir-fry but the chicken's frozen and the peppers are not yet cut up. And that steamed shrimp and broccoli you never finished last week looks a little, well, off. Hmmm … time to get organized.
Putting Pen to PaperAlthough it takes a bit of foresight, creating a weekly shopping list and corresponding meal plan can save you time and money in the long run. The key is to think large – as in a whole roasted chicken – and then determine how you can make use of the leftovers. For instance:
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Buy or roast a whole chicken. Remove the skin and carve enough slices for dinner accompanied with the vegetable of your choice and some rice. Cube the rest for no-fuss chicken stir-fry the next night and chicken-topped pizza later in the week.
Purchase enough lean ground turkey breast to prepare turkey burgers for Monday night, turkey tacos for Wednesday and a ground turkey lasagna that you can freeze for the week after that.
Vegetarian options are easy, too. Either make a bean-based vegetarian chili or purchase a canned, low-fat one. Enjoy it topped with low-fat shredded cheese and a handful of crudités one night, stuffed into a burrito the next and as nachos (made with baked chips) the following evening.
Scaling Back on Kitchen Time This time-saving concept can be applied to vegetables as well. While you're dicing onions and peppers for a salad, cut some into strips for fajitas so you can minimize prep work and cleanup time later in the week. When tearing up lettuce for a salad, make sure to shred some for nachos, too. And if you're prepping broccoli for a stir-fry, clean and cut a few extra bunches for
Cream of Broccoli Soup. Double the soup recipe, freeze extras in pint-sized containers and serve it with a store-bought vegetable burger for an easy "fast-food" meal.
"Batching" your food by cooking technique is another time-slashing tactic. If you're grilling fish, why not grill a big tray of vegetables, too? Enjoy some of the veggies with your fish, stuff some into a pita with feta cheese for lunch and use the remaining vegetables as a filling — mixed with canned beans — for very veggie burritos on another day of the week.
Or, tag team recipes that call for the same oven temperature. You have to heat the oven and stick around while your lasagna cooks anyway, so consider baking a casserole as well. They're both big enough dishes to yield several meals this week and possibly a future frozen dinner or two.
Stocking Up on StaplesIn all cases, don't overlook convenience foods. Shredded low-fat cheese, frozen stir-fry vegetable mixes, and poultry and meat that is pre-cooked or at least pre-marinated, can save you a ton of preparation and clean-up time. Keep these items, plus basic staples like eggs, canned beans, canned broth, canned tuna, instant rice, pasta, tomato sauce, salsa and fat-free tortillas on hand so your weekly grocery trip is not a three-hour ordeal.
Once you're stocked up, give our sample menu a try. It is centered around a roast chicken, lean ground beef, broccoli, peppers, lettuce and tomatoes.
Monday: Roasted chicken, salad (lettuce, tomatoes, broccoli, peppers), Cream of Broccoli Soup
Tuesday: Ground beef soft tacos topped with lettuce and tomato, baked chips and salsa
Wednesday: Chicken stir-fried with broccoli and peppers, instant brown rice
Thursday: Pasta Primavera (peppers and broccoli) with cubed pieces of chicken, lettuce and tomato salad
Friday: Homemade pizza topped with lean ground beef, Cream of Broccoli Soup
Here are some benefits of eating a fiber rich diet. 20-35 grams a day is a good amount. A Canadian study has shown that people of a healthy weight eat at least 18 grams a day.
Fiber will help you lose weight.
Fiber reduces your risk of cancer.
Fiber will reduce your risk of heart attack.
Fiber will help to improve your immunity.
Fiber helps maintain healthy cholesterol levels.
Fiber helps bowel regularity.
Fiber reduces your risk of developing diabetes and helps maintain a normal blood sugar.
Fiber is a natural appetite suppressant.
Fiber fights disease.
Fiber helps with weight maintenance
Do you need to eat broccoli spears all day long to get your fiber requirements in? No, just be creative and you will accomplish the goal of 20-35 grams/day. Be sure to drink plenty of water as you increase and eat a higher amount of fiber. You will need the moisture to aid the body's digestion.
Eat Wisely Away from Home
Back
NextHave you ever felt like you "broke the POINTS®-value bank" or ignored your Core Food List when eating away from home? In today's busy world, it's often faster and simpler to grab food on the go, but it's not always easy to eat out and stay on plan.
Use the resources Weight Watchers gives you to help navigate restaurant menus and meals away from the comfort of your kitchen.
Dining Out CompanionThis booklet available for purchase in your meeting room lists over 7,500 menu items from 114 restaurants. Put it in a place where you can refer to it before eating out—your desk drawer, glove compartment or purse.
Plan Manager RestaurantsUse the Plan Manager's
Restaurants tool to search by cuisine, POINTS value or restaurant name. Once you've decided on the menu item you plan to order, add it to your POINTS Tracker to make sure it fits within your daily POINTS Target. Then head to the restaurant and enjoy your meal.
Message BoardsUse WeightWatchers.com's "search" feature in the top right-hand section of each page to find a favorite food listing in the "Message Boards" and see what healthy options Community users are talking about. Or, post a question on the
Local Restaurants Message Board for food finds in your area.
Weekly MeetingsIn the meetings, you can pick up successful eating-out tips from other members and your Leader. Start a discussion about healthy meal suggestions at local restaurants, how to order food the way you want it, or strategies for how not to overeat during the meal.
More Tips for Dining Out
Don't skimp on food prior to eating out.
Look for descriptions such as grilled, broiled, steamed, stir-fried or roasted.
Fill up on a hearty vegetable, bean-based or chicken-noodle soup.
Share an entrée or order a to-go box.
Choose sorbet, fruit or flavored coffee for dessert or split an indulgent sweet with a friend or two.
Read these articles for more dining-out suggestions and dishes with low POINTS values.
Cuisines of the Day
The Dieter's Guide to Eating Out
Decoding Restaurant Menus
Dining Out Discreetly
Best and Worst Picks from a Vending Machine
Article By: Kate Stinchfield
PrintEmailIf you dread being stuck at work with a deadline, an energy slump and no food source other than the vending machine, take heart: Your office vending machine could contain a couple of items that will slay your hunger, notch up your energy level and not undermine your daily POINTS® Target.
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Keep in mind that snacks high in protein and fiber will deliver the longest-lasting energy return. But be careful with products labeled "whole grain," says Alan Lee, a registered dietician at Greyston Health Services in Yonkers, New York. They are often a source of fiber—but not always.
And even though the word "healthy" may appear on a package, there is no regulated measure of healthy ingredients necessary for the manufacturer to put it there. Read the label to be sure that the product truly has more protein or fiber or less fat. And use the POINTS calculator to find out exactly what you're eating.
Here are some smart choices for satisfying your hunger, says Lee. And as a reminder that not everything from a vending is a good choice, we've also included snacks you'd be wise to pass up.
Smart PicksOatmealOatmeal is a fiber-rich breakfast or snack choice. A single serving of apples and cinnamon instant oatmeal contains 130 calories for a POINTS value of 2.
Cereal Bars They were intended for breakfast, but whole-grain cereal or granola bars will fuel you anytime. One typical cereal bar has a POINTS value of 3.
Trail Mix A combination of nuts and dried fruits, such as raisins, delivers protein and fiber. But be sure to avoid versions mixed with candies such as chocolate or banana chips. A 1/4 cup of trail mix has a POINTS value of 4.
Energy BarIf you have hours to go before you can enjoy a real meal, choose one of the big guns: an energy bar. An average energy bar has a POINTS value of 4 to 5.
Poor Picks Frosted Pastries Not even kids should pop these in the toaster. One frosted toaster pastry packs a POINTS value of 9.
Reese's Peanut Butter Cups It's obvious that a chocolate bar won't provide lasting energy, but some might think that adding the nutrients and protein in peanut butter might help the mix. For a POINTS value of 6 for just two, though, it's pure candy.
Potato ChipsMost chips are fried, which boosts their POINTS values skyward (1 serving has a POINTS value of about 4). Of course, you could be lucky enough to run across a vending machine stocking baked chips, which have a POINTS value of 2, with far less fat.
Snackwells Cookie SandwichesWith 1 or 2 POINTS values per cookie, these won't ruin your daily standing, but they are heavily sweetened and won't do much for real hunger. Bottom line: "They're not very filling," says Lee.
PretzelsSo maybe this isn't a worst choice. What should be noted, however, is that this snack is often thought to be a safe vending machine mainstay at a POINTS value of 2 (for 1 oz of pretzels). But they've got little fiber, so soon you'll be taking a trip back for another snack. "They're super salty tasting," says Lee, "but offer little satisfaction."
The best course of action is to plan for those energy dips and long hours by bringing in fresh fruit, low-fat cheese and yogurt.
About the Writer
Kate Stinchfield is a Connecticut-based freelance writer whose work has appeared in Time and This Old House.
10 Foods to Always Have on Hand
Article By: Lisa Taddeo
PrintEmail"There's nothing to eat."That has to be one of the most disheartening assessments you can make after examining the contents of your refrigerator. Of course, it opens the door to takeout or a restaurant meal and, very often, a far bigger portion of a much unhealthier food than you would have eaten at home.
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The solution? Keep an intelligently stocked kitchen so you're never more than 10 minutes of cooking time away from a healthy meal.
Thanks to Christopher Mohr, PhD, RD, a dietician and exercise physiologist in Louisville, Kentucky, we've compiled a list of 10 foods that will help you create simple meals at a moment's notice. Plus, "they'll give you a variety of nutrients without an abundance of calories," Mohr says.
1. Boneless, Skinless Chicken Breast "Chicken can be prepared with almost anything you have in the house," says Mohr. Grill it for a sandwich, spice it up with curry and cumin for Thai-style satays, or just throw it in a salad. There are thousands of choices.
Frozen chicken will last up to six months in your freezer (well sealed) and will quickly add low-fat protein to any meal.
Serving size: 3 oz of cooked boneless, skinless breast meat POINTS® value: 2.5
2. Unsalted Dry-Roasted Nuts Choose the roasted, unsalted version you can find in most supermarket produce sections, not the oily snack mix kind. "They're loaded with healthy fats, plus you can use good mixed nuts as toppings for stir-fry and salads," says Mohr.
Instead of breadcrumbs, crush the nuts and use them to coat chicken-breast strips for a tasty, protein-packed "breaded" cutlet.
Serving size: 1/4 cupPOINTS value: 5
3. Frozen VegetablesA no-brainer, and no one's freezer should be without them. Stock your favorites, from broccoli to spinach (which can improve everything from soup to pasta). Frozen vegetables can last up to one year, so it's no sweat to keep all the ingredients necessary for an instant, colorful stir-fry. Or, add them to a quick vegetable soup, like minestrone.
Serving size: 1/2 cupPOINTS value: 0
4. Fat-Free Soup Broth No cook would ever be caught without soup broth (vegetable, chicken or beef). You can use it to flavor meat, thin sauces, make gravy—and a million other options.
Throw raw vegetables into broth and they'll last up to three days longer, says Mohr. "They'll not only stay more crisp, but they'll be more flavorful because they'll absorb the flavor of the stock," he adds. Set the pot over a flame and you have an instant healthy soup. Toss in a chicken breast for a tasty meal.
Serving size: 1 cupPOINTS value: 0
5. Lean Ground Beef "Ground beef is loaded with iron, zinc and protein; it's always good to have some on hand to add nutrients to meals," says Mohr. You could grill it into a burger or crumble it into any conceivable dish.
Serving size: 3-ounce cooked pattyPOINTS value: 4
6. Basil LeavesWhen you need a touch of class—and perhaps to create the illusion that you put more effort into cooking the meal than you really did—add a few whole, fresh basil leaves. It's a flavorful spice and garnish that's visually appealing. You can use it in numerous ways: to make pesto, to flavor fish and meats, or to liven up fresh tomatoes and mozzarella.
Serving size: Almost anyPOINTS value: 0
7. Extra Virgin Olive OilSure, it's high in POINTS values, but it's one of the most versatile sources of good fat—and a little goes a long way. It's important to purchase 'extra virgin' olive oil for a flavor boost. When a recipe demands an oil or fat, it's the best choice.
Serving size: 1 teaspoon POINTS value: 1
8. Canned, Crushed or Whole TomatoesChili, pasta sauce, soup ? sooner or later, a recipe will call for it, so keep a can in the pantry. It's a great source of potential cancer-fighting lycopene and vitamin C.
Serving size: 1 cupPOINTS value: 0
9. Chicken Sausage"It comes frozen and is lower in fat than regular pork sausage," says Mohr. It'll add spicy flavor to otherwise drab meals. With spaghetti sauce, create a sausage version of Bolognese or eat it on a roll hot dog-style. Grill two links for a Cuban sandwich. Give yourself an extra five minutes in the morning, and you might even eat it for breakfast.
Serving size: 1 3/4 ounces cookedPOINTS value: 2
10. Dried Whole-Wheat Pasta A fail-safe anytime you crave a quick, filling dinner. Whole-wheat pasta has more fiber than white flour pasta, so a smaller serving fills you up more. You can add penne to soups, or eat angel hair with a low-calorie marinara sauce or a dash of olive oil, garlic cloves (which you should also keep on hand) and red pepper flakes.
Whole-wheat pasta:Serving size: 1 cup cookedPOINTS value: 3Store-bought marinara sauce:Serving size: 1/2 cupPOINTS value: 2
About the WriterLisa Taddeo is an associate editor at GOLF Magazine and has written for New Jersey Monthly and Travel Savvy.
Buying BasicsLearn the food-buying basics plus how and where to find the ingredients you need to stay on plan.
View all.
10 Foods to Always Have on Hand
Article By: Lisa Taddeo
PrintEmail"There's nothing to eat."That has to be one of the most disheartening assessments you can make after examining the contents of your refrigerator. Of course, it opens the door to takeout or a restaurant meal and, very often, a far bigger portion of a much unhealthier food than you would have eaten at home.
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The solution? Keep an intelligently stocked kitchen so you're never more than 10 minutes of cooking time away from a healthy meal.
Thanks to Christopher Mohr, PhD, RD, a dietician and exercise physiologist in Louisville, Kentucky, we've compiled a list of 10 foods that will help you create simple meals at a moment's notice. Plus, "they'll give you a variety of nutrients without an abundance of calories," Mohr says.
1. Boneless, Skinless Chicken Breast "Chicken can be prepared with almost anything you have in the house," says Mohr. Grill it for a sandwich, spice it up with curry and cumin for Thai-style satays, or just throw it in a salad. There are thousands of choices.
Frozen chicken will last up to six months in your freezer (well sealed) and will quickly add low-fat protein to any meal.
Serving size: 3 oz of cooked boneless, skinless breast meat POINTS® value: 2.5
2. Unsalted Dry-Roasted Nuts Choose the roasted, unsalted version you can find in most supermarket produce sections, not the oily snack mix kind. "They're loaded with healthy fats, plus you can use good mixed nuts as toppings for stir-fry and salads," says Mohr.
Instead of breadcrumbs, crush the nuts and use them to coat chicken-breast strips for a tasty, protein-packed "breaded" cutlet.
Serving size: 1/4 cupPOINTS value: 5
3. Frozen VegetablesA no-brainer, and no one's freezer should be without them. Stock your favorites, from broccoli to spinach (which can improve everything from soup to pasta). Frozen vegetables can last up to one year, so it's no sweat to keep all the ingredients necessary for an instant, colorful stir-fry. Or, add them to a quick vegetable soup, like minestrone.
Serving size: 1/2 cupPOINTS value: 0
4. Fat-Free Soup Broth No cook would ever be caught without soup broth (vegetable, chicken or beef). You can use it to flavor meat, thin sauces, make gravy—and a million other options.
Throw raw vegetables into broth and they'll last up to three days longer, says Mohr. "They'll not only stay more crisp, but they'll be more flavorful because they'll absorb the flavor of the stock," he adds. Set the pot over a flame and you have an instant healthy soup. Toss in a chicken breast for a tasty meal.
Serving size: 1 cupPOINTS value: 0
5. Lean Ground Beef "Ground beef is loaded with iron, zinc and protein; it's always good to have some on hand to add nutrients to meals," says Mohr. You could grill it into a burger or crumble it into any conceivable dish.
Serving size: 3-ounce cooked pattyPOINTS value: 4
6. Basil LeavesWhen you need a touch of class—and perhaps to create the illusion that you put more effort into cooking the meal than you really did—add a few whole, fresh basil leaves. It's a flavorful spice and garnish that's visually appealing. You can use it in numerous ways: to make pesto, to flavor fish and meats, or to liven up fresh tomatoes and mozzarella.
Serving size: Almost anyPOINTS value: 0
7. Extra Virgin Olive OilSure, it's high in POINTS values, but it's one of the most versatile sources of good fat—and a little goes a long way. It's important to purchase 'extra virgin' olive oil for a flavor boost. When a recipe demands an oil or fat, it's the best choice.
Serving size: 1 teaspoon POINTS value: 1
8. Canned, Crushed or Whole TomatoesChili, pasta sauce, soup ? sooner or later, a recipe will call for it, so keep a can in the pantry. It's a great source of potential cancer-fighting lycopene and vitamin C.
Serving size: 1 cupPOINTS value: 0
9. Chicken Sausage"It comes frozen and is lower in fat than regular pork sausage," says Mohr. It'll add spicy flavor to otherwise drab meals. With spaghetti sauce, create a sausage version of Bolognese or eat it on a roll hot dog-style. Grill two links for a Cuban sandwich. Give yourself an extra five minutes in the morning, and you might even eat it for breakfast.
Serving size: 1 3/4 ounces cookedPOINTS value: 2
10. Dried Whole-Wheat Pasta A fail-safe anytime you crave a quick, filling dinner. Whole-wheat pasta has more fiber than white flour pasta, so a smaller serving fills you up more. You can add penne to soups, or eat angel hair with a low-calorie marinara sauce or a dash of olive oil, garlic cloves (which you should also keep on hand) and red pepper flakes.
Whole-wheat pasta:Serving size: 1 cup cookedPOINTS value: 3Store-bought marinara sauce:Serving size: 1/2 cupPOINTS value: 2
About the WriterLisa Taddeo is an associate editor at GOLF Magazine and has written for New Jersey Monthly and Travel Savvy.
Buying BasicsLearn the food-buying basics plus how and where to find the ingredients you need to stay on plan.
View all.
Dining Out Tips!
Avoid: fried, battered, breaded, flaky, crispy and cream sauces items
Balance - Eat lighter meals during the day
Choose: grilled, broiled, steamed, poached, roasted items
Dining Out Companion - keep it close by or it won't do any good!
Exercise (earn activity points)
Fish - fish - fish
Go for the appetizer size portion and a salad or soup
Half Portions
Imagine leaving the restaurant after making better choices and feeling good(not stuffed!!)
Just say no - to the bread basket. Better Yet, don't make eye contact with the bread or chips (Thanks Steve!)
Know the points values before handLimit alcohol - go for water, seltzer or diet soda instead
Mentally rehearse ordering before you go
Never got to a restaurant hungry
Order first so you are not tempted by others
Pick up take out menu or look on internet to decide your meal ahead of time
Quiz the waiter/waitress - they may know a healthier choice
Resign from the clean plate club
Share a meal with a friend
Take half home & have it wrapped up at the beginning of the meal
Use your 35 WPA for your meal
Veggies (Order a double order instead of a starch)
Water - water - water
Think First about what you want to happen
You are the paying customer - ask for what you want
Zone (The Comfort One) Eat until you are satisfied - Stop, Rest and Assess. It takes 20 minutes for your brain to realize that your stomach is unsatisfied.
Why Milk Matters:
http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=431415 Make-Ahead Meals
By Leslie Fink, MS, RD
Print Email Need ideas for coping with restaurant buffets? Want some good snack ideas? In our Q&A series, WeightWatchers.com nutritionist and food editor Leslie Fink, MS, RD, answers readers' questions about food, nutrition and weight loss.
Q: Make-ahead meals fit easily into my busy lifestyle. Do you have any menu suggestions in addition to burritos or chicken breasts that can be made ahead and frozen for quick weekday dinners?
A: Having a well-stocked freezer can be a lifesaver on too-busy-to-cook days or ones when you're just feeling plain lazy.
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I recommend looking for saucy dishes to prevent frozen items from drying out. Opt for recipes that make eight-plus servings or double (or even triple!) recipes that serve four. For easy portion control, divide leftovers into individual portions and store in microwave-safe containers so all you have to do is defrost, reheat, and enjoy.
For easy access, clearly label your storage containers with both the food item and the preparation date since even frozen foods have an expiration date. The Food and Drug Administration recommends keeping frozen cooked poultry and fish dishes for no more than four to six months and cooked meat dishes and vegetable- or meat-based soups and stews for no more than two to three months.
Five Fabulous Freezer MealsLasagna – meat, vegetable or traditional. Hint: Place a little extra sauce in each container to prevent the bottom noodles from drying out.
Chili – experiment with different varieties. Go white with lean ground turkey and cannellini beans. Or opt for the more traditional beef, tomato and kidney-bean type. And don't forget about vegetarian options. Veggie chili makes a great meal on its own (top with shredded low-fat cheddar and serve with light cornbread) or served as a vegetable side dish to a burger or chicken-based meal.
Casseroles – tuna, chicken, beef, vegetable. The options are endless and freezing is simple. Bake a pan or two, allow to cool, store in your desired serving sizes and freeze. You can easily lighten up most full fat casseroles by swapping light or low fat mayonnaise and sour cream for regular, substituting vegetables for some of the meat filling and using grated low fat cheese instead of regular.
Ethnic favorites – chicken curry, chicken and broccoli with garlic sauce, or beef with snow peas to name a few. Make these saucy restaurant-type meals at home, freeze, reheat and serve with instant rice. Or, "make" your own meals from Asian take-out: Order steamed chicken and mixed vegetables with the sauce on the side and then divide your order into several dinner-sized frozen meals.
Lean poultry or beef burgers – serve on a light roll or in a light pita and pair up with vegetable soup. I prefer to freeze the patties uncooked to retain their juiciness (you can freeze them cooked if you want, though). To defrost: Remove burgers from the freezer the night before you want to eat them, place them on a plate in the fridge on the lowest shelf to defrost. When you're ready for dinner, cook in a stovetop skillet. Try out many different flavors such as turkey-black bean burgers, beef burgers made with chopped onions, salsa and taco seasoning mix or our popular
feta-stuffed chicken burgers.
Cook Once, Eat All Week
By WeightWatchers.com
Print Email What's for dinner? If you had a freezer full of meals ready to heat up, you'd always have an answer to that question. And, oh, the time you'd save.
To help you get healthy meals on the table in minutes, we've developed the Cook Once, Eat All Week cooking series. Just think of all the free time you'll have!
Eight Excellent Reasons to Cook Ahead
1. You lead a busy life. Cooking ahead gives you more time in the evenings to do whatever else you do.
2. Have a marathon cooking session one Sunday and you won't have to cook again all week long.
3. You can make it a fun, weekend family-affair. Assign children age-appropriate tasks like slicing and dicing or sautéing and grilling.
4. If it's 7:00 PM, you're hungry and you still have to make dinner, you may be more prone to nibbling while your meal cooks – a factor that can be counterproductive to weight loss.
5. Having a well-stocked refrigerator and freezer minimizes last-minute take-out temptations.
6. Ready-made meals stored in individual- or family-sized containers make for simple portion control (not to mention easy cleanup).
7. Shopping, prepping and cooking for several similar recipes at once (cutting veggies for a soup and a salad, or grilling chicken that can be used for a pasta dish and wrap sandwiches, for example) saves time.
8. There's a financial advantage: Buying groceries in larger quantities – and making only one trip to the supermarket each week – saves money in the long run.
Ready to take back your evenings? Browse each article in the Cook Once, Eat All Week series for great timesaving ideas.
Cook Once, Eat All Week: Weeknight DinnersCook Once, Eat All Week: Mix and Match Summer RecipesCook Once, Eat All Week: Soups, Chilies and StewsCook Once, Eat all Week: Holiday DessertsCook Once, Eat all Week: Pasta Bakes
