Celebrate family day and enjoy SPICED PORK WITH BLACK-EYED PEA SALSA. Serve it with steamed CABBAGE, a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. For dessert, top APPLE CRISP with VANILLA ICE CREAM.

Save enough ice cream for Monday.

olive oil, pork tenderloin, chili powder, cumin, coarse salt, black pepper, canned reduced-sodium black-eyed peas, seedless cucumber, green onions, jalapeno pepper, cilantro, lime, cabbage, lettuce, whole-grain rolls, apple crisp, vanilla ice cream.

Cook time:  less than 25 minutes; standing time: 5 minutes

Heat oven to 400 degrees. Heat 2 teaspoons oil in a large ovenproof skillet on medium-high. Season the pork with the chili powder, cumin, 1/4 teaspoon salt and 1/4 teaspoon pepper. Cook 6 to 8 minutes, turning until browned on all sides. Transfer the skillet to the oven; roast 12 to 15 minutes or until the internal temperature reaches 150 degrees. Remove from oven to cutting board and tent with foil; let stand 5 minutes before slicing. Meanwhile, in a large bowl, combine the peas, cucumber, onions, jalapeno, cilantro, lime juice, remaining 2 teaspoons oil, 1/4 teaspoon salt and 1/4 teaspoon black pepper. Serve salsa with pork.

Per serving: 299 calories, 35 grams protein, 8 grams fat (24% calories from fat), 1.6 grams saturated fat, 20 grams carbohydrate, 92 milligrams cholesterol, 509 milligrams sodium, 5 grams fiber.

For a fast meal, serve ROAST BEEF WRAPS WITH HORSERADISH SLAW. For 2 wraps: In a medium bowl, combine 1/4 cup reduced-fat sour cream and 1 tablespoon prepared horseradish. Fold in 1 cup coleslaw mix. Top each of two (10-inch) whole-grain flour tortillas with 1 cup baby spinach, 2 ounces deli sliced roast beef, 1 slice 50% light cheddar cheese and half the slaw. Roll tightly, folding the sides. Slice on the diagonal and serve.

Add BAKED CHIPS and GRAPE TOMATOES to the plate. Enjoy leftover ICE CREAM for dessert.

reduced-fat sour cream, prepared horseradish, coleslaw mix, whole-grain flour tortillas, baby spinach, deli sliced roast beef, 50% light cheddar cheese, baked chips, grape tomatoes.

Forget meat tonight for GRILLED CHEESE-AND-TOMATO PANINIS. On Italian bread, spread a little pesto; top with tomato slices and part-skim mozzarella cheese slices. Coat outside of bread with cooking spray; brown in a skillet, pressing sandwiches with a spatula until cheese melts.

Serve with vegetarian SPLIT PEA SOUP. Make the meal extra-special and add your own DEVILED EGGS. For dessert, try PLUMS.

Italian bread, pesto, tomatoes, part-skim mozzarella, cooking spray, vegetarian split pea soup, ingredients for your deviled eggs, plums.

Serve the kids SWEET-AND-SOUR MEATBALLS tonight. Heat beef gravy (from can or jar) with seedless red raspberry jam to taste. Add refrigerated meatballs; heat through. Stir in some reduced-fat sour cream and chopped fresh parsley.

Serve over EGG NOODLES. Add GREEN PEAS (from frozen) and SOFT ROLLS. For dessert, how about a big bowl of FRESH STRAWBERRIES?

can or jar beef gravy, seedless red raspberry jam, refrigerated meatballs, reduced-fat sour cream, fresh parsley, egg noodles, frozen green peas, soft rolls, fresh strawberries.

You’ll save money and get a taste of merry old England with TOAD-IN-THE-HOLE. Serve it with CHICKEN NOODLE SOUP and SESAME BREAD STICKS. PEARS are an easy dessert.

flour, coarse salt, pepper, eggs, whole milk, butter, stone-ground mustard, cooking spray, sweet pork sausage links, maple syrup, chicken noodle soup, sesame bread sticks, pears.

Heat oven to 400 degrees. In a medium bowl, whisk flour, salt and pepper. In a second medium bowl, whisk eggs, milk, melted butter and mustard until well combined and frothy. Slowly pour egg mixture into flour mixture and whisk until combined and smooth. Allow the batter to rest 30 minutes. Coat a 9-inch-square casserole dish with cooking spray. Arrange sausages in dish and bake in oven until partially cooked, about 15 minutes, turning halfway through. Remove casserole dish from oven. Pour or spoon batter into dish and return to oven. Bake about 20 to 25 minutes or until the batter turns light golden, puffs up and is crispy around the edges. Remove pudding from oven, cut into wedges and serve warm with syrup and more mustard on the side. (Adapted from "The Fresh Eggs Daily Cookbook," Lisa Steele, Harper Horizon.)

Per serving: 285 calories, 13 grams protein, 17 grams fat (53% calories from fat), 6.9 grams saturated fat, 20 grams carbohydrate, 155 milligrams cholesterol, 682 milligrams sodium, 1 gram fiber.

A dinner of rotisserie CHICKEN and deli MACARONI SALAD is almost ready. Serve with MIXED GREENS and WHOLE-GRAIN BREAD. Slice KIWIS for dessert.

rotisserie chicken, deli macaroni salad, mixed greens, whole-grain bread, kiwis.

Entertain your friends with CHICKEN PAPRIKA. Serve over EGG NOODLES. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Buy a CARROT CAKE for dessert.

boneless skinless chicken breasts or thighs, paprika, coarse salt, pepper, olive oil, onion, no-salt-added or regular fire-roasted diced tomatoes, half-and-half, fresh parsley, egg noodles, romaine, whole-grain rolls, carrot cake.

Season the chicken with 1/2 teaspoon paprika and the salt and pepper. Heat oil in a large nonstick skillet on medium-high. Add chicken; cook 3 minutes per side or until browned. Remove chicken from skillet. Add onion to skillet; cook and stir 5 minutes or until softened. Stir in tomatoes and remaining paprika. Bring to a boil. Return chicken and accumulated liquid to skillet. Reduce heat to low; cover and simmer 8 to 10 minutes or until chicken is cooked through. Stir in half-and-half until blended. Sprinkle with parsley, if desired, and serve.

Per serving: 230 calories, 27 grams protein, 9 grams fat (35% calories from fat), 2.5 grams saturated fat, 10 grams carbohydrate, 90 milligrams cholesterol, 198 milligrams sodium, 2 grams fiber.

Mother will be so proud of you when you present her with BAKED EGGS WITH SPINACH: Heat oven to 350 degrees. Coat an 8-by-8-inch baking dish with cooking spray. In a medium bowl, combine 2 (10-ounce) packages frozen chopped spinach (squeezed dry) and 8 ounces less-fat cream cheese until thoroughly mixed. Spread evenly in dish. Using a serving spoon, make 6 indentations in spinach mixture. Break one egg into each indentation. In a small bowl, combine 1/4 cup freshly grated Parmesan and 1/2 cup panko crumbs. Sprinkle all over top, making sure to cover the eggs. Bake 20 to 25 minutes or until eggs are desired doneness. Serve each egg with spinach mixture. Round out the meal with CANADIAN BACON, fresh STRAWBERRIES and toasted whole-grain ENGLISH MUFFINS.

Buy Mom some lovely flowers.

cooking spray, frozen chopped spinach, less-fat cream cheese, eggs, Parmesan cheese, panko crumbs, Canadian bacon, fresh strawberries, whole-grain English muffins.

Treat the kids to CRISPY CHICKEN BITES. Heat oven to 425 degrees. In a medium bowl, combine 1/3 cup low-fat buttermilk or other milk, 1/4 teaspoon coarse salt and 1/4 teaspoon pepper. Place 1 1/2 cups crushed unsweetened whole-grain cereal flakes in a separate shallow container. Cut 1 pound boneless skinless chicken breast into bite-size pieces and dip into milk mixture (drain off excess), then into cereal. Place chicken on foil-lined rimmed baking pan. Bake 10 to 12 minutes or until golden.

Serve with HONEY-MUSTARD dip. Add OVEN FRIES (from frozen), GREEN BEANS and CELERY STICKS. Have some CHUNKY APPLESAUCE for dessert.

low-fat buttermilk or other milk, coarse salt, pepper, unsweetened whole-grain cereal, boneless skinless chicken breasts, honey-mustard dip, frozen oven fries, green beans, celery sticks, chunky applesauce.

It’s budget-friendly and taste-friendly, so BRAISED STEAK WITH PEPPERS AND ONIONS was a hit at our house. Serve it over BROWN RICE. Add COLESLAW and WHOLE-GRAIN ROLLS to round out the meal. Fresh PINEAPPLE SPEARS are good for dessert.

Save enough beef and peppers for Thursday.

onion, red bell pepper, canned no-salt-added or regular fire-roasted diced tomatoes, chili powder, cinnamon, coarse salt, black pepper, top round or flank steak, fresh cilantro, brown rice, coleslaw, whole-grain rolls, fresh pineapple spears.

Cook time:  7 to 8 hours on low

In a 5-quart or larger slow cooker, combine onion, bell pepper, tomatoes, chili powder, cinnamon, salt and black pepper; mix well. Nestle the beef among the vegetables and cover. Cook 7 to 8 hours on low. Remove beef and shred, if desired; return to slow cooker. Mix well. Sprinkle with cilantro as you serve.

NOTE: I used top round steak because it was less expensive.

Per serving: 184 calories, 27 grams protein, 3 grams fat (16% calories from fat), 1.2 grams saturated fat, 10 grams carbohydrate, 57 milligrams cholesterol, 268 milligrams sodium, 2 grams fiber.

Skip meat for CHIPOTLE CHAYOTE TWICE-BAKED POTATOES. Serve with steamed CARROTS, a SPINACH SALAD and whole-grain FLOUR TORTILLAS. For dessert, fresh BLUEBERRIES are calling.

light butter-flavored spread, onion, canned reduced-sodium black beans, frozen corn, fresh chayote or zucchini, baking potatoes, plain yogurt, garlic powder, coarse salt, pepper, shredded reduced-fat Mexican blend cheese, chipotle or other salsa, avocado, carrots, fresh spinach, whole-grain flour tortillas, fresh blueberries.

Cook time:  about 25 minutes, plus potatoes

Heat oven to 425 degrees. Melt spread in a medium nonstick skillet. Add onion, beans, corn and chayote. Cook 10 minutes or until onion is softened. Meanwhile, pierce and microwave potatoes 6 minutes per pound on high (100% power). Remove from microwave, wrap in terry towel and let rest 3 minutes. Remove from towel; let cool slightly. Cut in half lengthwise; carefully scoop out potato pulp, leaving 1/4-inch shell. Mash potato pulp; stir in cooked vegetables, yogurt, garlic powder, salt, pepper, cheese and salsa. Place potato skins on rimmed baking sheet. Spoon potato mixture into shells. Bake 20 minutes or until lightly browned. Garnish with avocado and serve.

Per serving: 232 calories, 10 grams protein, 5 grams fat (18% calories from fat), 2.2 grams saturated fat, 39 grams carbohydrate, 9 milligrams cholesterol, 428 milligrams sodium, 4 grams fiber.

There’s nothing shabby about STEAK TACOS for a quick meal. Shred the leftover beef and heat along with the peppers and sauce. Spoon into taco shells and top with shredded romaine, reduced-fat sour cream and chopped cilantro. Add reduced-sodium PINTO BEANS on the side. Make FLAN (from mix) for dessert.

taco shells, romaine, reduced-fat sour cream, fresh cilantro, reduced-sodium pinto beans, flan mix.

PASTA WITH PESTO, TUNA AND ROASTED RED PEPPERS is almost ready! Toss any drained cooked pasta with some pesto, water-packed canned albacore tuna (drained and flaked) and some chopped roasted red peppers (from jar). Serve with freshly grated Parmesan, a MIXED GREEN SALAD and GARLIC BREAD. Try PLUMS for dessert.

any pasta, pesto, water-packed canned albacore tuna, jar roasted red peppers, Parmesan cheese, mixed greens, garlic bread, plums.

Entertain good friends with CREAMY PARMESAN SHRIMP. Add a BOSTON LETTUCE SALAD and a BAGUETTE. For dessert, buy a COCONUT CREAM PIE.

unsalted butter, shrimp, coarse salt, garlic, heavy cream, Parmesan cheese, pepper, parsley, Boston lettuce, baguette, coconut cream pie.

In a large skillet, melt butter on medium-high. Season shrimp with salt; add to skillet. Cook for 3 or 4 minutes or until shrimp are opaque. Transfer shrimp to a plate and cover. Add garlic to skillet. Cook 30 seconds. Add cream. Bring to a simmer. Cook about 1 minute. Add shrimp back to skillet. Stir in Parmesan and add salt and pepper to taste. Sprinkle with parsley and serve immediately. (Adapted from "Scrumptious," Christy Denney, Shadow Mountain Publishing.)

Per serving: 309 calories, 25 grams protein, 21 grams fat (62% calories from fat), 12.2 grams saturated fat, 4 grams carbohydrate, 254 milligrams cholesterol, 779 milligrams sodium, no fiber.

Add some extra flavor to the usual family feast when you make ROAST CHICKEN WITH HERBS. On the side, add BAKED SWEET POTATOES, GREEN BEANS with sliced almonds, a MIXED GREEN SALAD and DINNER ROLLS. Slice ANGEL FOOD CAKE for dessert and top it with BLUEBERRIES and light WHIPPED CREAM.

Save enough chicken for Monday.

fresh thyme, flatleaf parsley, butter, coarse salt, pepper, roasting chicken, dry white wine, sweet potatoes to bake, green beans, sliced almonds, mixed greens, dinner rolls, angel food cake, blueberries, light whipped cream.

Cook time:  about 2 hours; standing time: 15 to 20 minutes

Heat oven to 375 degrees. Mash the herbs with the butter; season with salt and pepper to taste. Carefully lift skin of the breast of the bird so that you have a pocket into which to stuff the butter. Ease the skin from legs in same way. Push in as much butter as possible without tearing the skin. Set chicken in roasting pan; spread remaining butter on outside. Roast about 1 hour and 50 minutes, pouring the wine or water into the pan halfway through. Chicken is done when internal temperature of thigh reaches 165 degrees and juices run clear. Remove from oven; tent with foil and let stand 15 to 20 minutes before slicing.

Per serving (white meat without skin): 157 calories, 26 grams protein, 5 grams fat (32% calories from fat), 2.1 grams saturated fat, no carbohydrate, 89 milligrams cholesterol, 70 milligrams sodium, no fiber.

Per serving (dark meat without skin): 158 calories, 22 grams protein, 7 grams fat (41% calories from fat), 2.7 grams saturated fat, no carbohydrate, 113 milligrams cholesterol, 126 milligrams sodium, no fiber.

Make good use of Monday's leftover chicken and enjoy CHICKEN FAJITAS tonight. Slice and saute any bell peppers and red onion until softened. Add shredded leftover chicken and heat.

Serve with warm FLOUR TORTILLAS, reduced-fat SOUR CREAM, SALSA, CORN ON THE COB and COLESLAW. For a quick dessert, try KIWIS.

any bell peppers, red onion, flour tortillas, reduced-fat sour cream, salsa, corn on the cob, coleslaw, kiwis.

Make SPICY ALMOND SOBA NOODLES WITH EDAMAME and skip the takeout line. You can also skip meat tonight and serve the noodle dish with a SPINACH SALAD WITH ORANGE SECTIONS and SESAME BREAD STICKS. For dessert, stir some toasted coconut into VANILLA PUDDING for a special dessert.

dried soba noodles, fresh or frozen shelled edamame, sliced almonds, almond or other nut butter, unseasoned rice vinegar, garlic, crushed red pepper, coarse salt, green onions, red bell peppers, fresh spinach, oranges, sesame bread sticks, coconut, vanilla pudding.

Prep time:  less than 10 minutes

Cook time:  5 minutes, plus noodles

Cook noodles in boiling water according to directions. Use tongs to transfer the cooked noodles to individual serving bowls; reserve cooking water. Return water to a boil on medium-high. Add edamame and cook 5 minutes or until tender; drain and add to noodles.

Meanwhile, for the dressing: Combine almond butter, vinegar, garlic and red pepper in a small bowl. Add hot water, stirring to mix well. Thin with more water, a teaspoon at a time, if necessary. Add salt to taste; add more vinegar for a tangier sauce and more red pepper to make it spicier. Add dressing to noodles and edamame, along with scallions, bell pepper and chopped almonds. Toss to combine; serve. (Adapted from "Serve Yourself," Joe Yonan, 10-Speed Press.)

Per serving: 379 calories, 21 grams protein, 9 grams fat (20% calories from fat), 0.4 gram saturated fat, 58 grams carbohydrate, no cholesterol, 101 milligrams sodium, 10 grams fiber.

Keep costs down with ROASTED CAULIFLOWER FETTUCCINE: Heat oven to 450 degrees. Cut 1 large head of cauliflower into 1/2-inch pieces; cut 4 strips bacon into 1/4-inch pieces. Place bacon, then cauliflower in a large, rimmed baking pan lined with nonstick foil. Roast 35 minutes or until browned. Meanwhile, cook 12 ounces fettuccine according to package directions; drain. Return fettuccine to pot and add 1 (14.5-ounce) can no-salt-added or regular fire-roasted diced tomatoes, 1 tablespoon rinsed capers and the cauliflower mixture. Toss to coat.

Serve with a ROMAINE SALAD and GARLIC BREAD. Have some FAT-FREE STRAWBERRY ICE CREAM for dessert.

Save enough ice cream for Saturday.

head cauliflower, bacon, fettuccine, no-salt-added or regular fire-roasted diced tomatoes, capers, romaine, garlic bread, fat-free strawberry ice cream.

Make it quick tonight with ROAST BEEF WRAPS: Spread horseradish mayonnaise on whole-grain tortillas. Top with shredded lettuce, thinly sliced tomato, Swiss cheese and deli roast beef. Roll and slice on diagonal.

Serve with deli POTATO SALAD. Nibble on OATMEAL RAISIN COOKIES for dessert.

horseradish mayonnaise, whole-grain tortillas, lettuce, tomatoes, Swiss cheese, deli roast beef, deli potato salad, oatmeal raisin cookies.

The kids will like ITALIAN PASTA AND MEATBALLS. Bring 1 3/4 cups unsalted chicken broth and 1 cup water to a boil in a large nonstick skillet. Stir in 8 ounces mini rigatoni pasta; reduce heat to medium-high and cook 10 minutes, stirring occasionally. Stir in 1 (12-ounce) package refrigerated heat-and-eat Italian turkey meatballs, 1 (9-ounce) package frozen Italian green beans, 1 pint halved grape tomatoes and 3 tablespoons Italian salad dressing; return to a boil. Cover, reduce heat to medium; simmer 5 minutes, stirring often, until pasta is tender and most of the liquid is absorbed.

Serve with a CHOPPED LETTUCE SALAD. Enjoy PEARS for a light dessert.

unsalted chicken broth, mini rigatoni pasta, refrigerated heat-and-eat Italian turkey meatballs, frozen Italian green beans, grape tomatoes, Italian salad dressing, lettuce, pears.

Serve your lucky guests MARINATED FLANK STEAK. On the side, add ROSEMARY ROASTED RED POTATOES, GRILLED ASPARAGUS a ROMAINE SALAD and SOURDOUGH BREAD. Spoon fresh STRAWBERRIES over leftover ICE CREAM for a scrumptious dessert.

balsamic vinegar, olive oil, fresh basil, Dijon mustard, garlic, sugar, flank steak, salt, pepper, rosemary, red potatoes, asparagus, romaine, sourdough bread, fresh strawberries.

Prep time:  15 minutes; marinating time: 6 hours to overnight

Combine all ingredients except steak, salt and pepper in small bowl. Place steak and marinade in a sealable plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours to overnight, turning occasionally. Remove steak from bag; discard marinade. Place steak on grill over medium ash-covered coals. Grill, covered, 11 to 16 minutes (or 16 to 21 minutes over medium heat on preheated gas grill) for medium-rare to medium doneness, turning occasionally. Season steak with salt and pepper as desired. Carve steak crosswise into thin slices.

Per serving: 159 calories, 23 grams protein, 7 grams fat (40% calories from fat), 2.8 grams saturated fat, no carbohydrate, 65 milligrams cholesterol, 71 milligrams sodium, no fiber.