health

7 Day Menu Planner for February 23, 2014

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Think of warm tropical breezes instead of cold February winds when you prepare CARIBBEAN ROAST PORK LOIN for the family. Heat oven to 350 degrees. In a small bowl, blend 1 teaspoon olive oil, 1 teaspoon pepper, 1/2 teaspoon nutmeg and 1/2 teaspoon cinnamon. Rub onto 1 (2-pound) boneless pork loin roast (trimmed of visible fat). Place in shallow pan; roast 20 minutes per pound or until internal temperature is 145 degrees. Remove from oven; let stand 5 minutes before slicing.

Serve with POPPYSEED NOODLES (toss cooked noodles with poppy seeds and a little butter) and SUGAR SNAP PEAS and DINNER ROLLS. Buy PEACH CRISP for dessert, and top it with fat-free VANILLA ICE CREAM.

Plan

Save enough pork for Monday.

Shopping List

olive oil, pepper, nutmeg, cinnamon, boneless pork loin roast, noodles, poppy seeds, butter, sugar snap peas, dinner rolls, peach crisp, fat-free vanilla ice cream.

Monday: Heat and Eat

Make SAVORY PORK STIR-FRY with leftover pork. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 2 cups cooked (leftover) pork cut into strips and stir-fry 1 minute. Stir 1 (16-ounce) package frozen stir-fry vegetables and 1 tablespoon water into pork. Cover; cook 5 minutes or until vegetables are hot.

Serve over BROWN RICE. Add CRUSTY BREAD. Munch on GINGERSNAPS for dessert.

Shopping List

canola oil, frozen stir-fry vegetables, brown rice, crusty bread, gingersnaps.

Tuesday: Budget

This ENCHILADA CASSEROLE is low in cost and mild enough for kids. Serve with a GRAPEFRUIT SALAD. Make instant CHOCOLATE PUDDING with 1 percent milk for dessert.

Plan

Save enough casserole for Wednesday.

Shopping List

cooking spray, enchilada sauce, ground turkey breast, onion, garlic, canned white beans, canned reduced-fat and reduced-sodium condensed cream of mushroom soup (such as Healthy Request or another brand), reduced-fat sour cream, cumin, dried oregano, corn tortillas, shredded regular sharp cheddar cheese, chipotle salsa, grapefruit, salad greens, instant chocolate pudding, 1 percent milk.

ENCHILADA CASSEROLE

Servings: Makes 6 servings

Prep time: 10 minutes

Cook time: about 1 hour

  • 1 (10-ounce) can enchilada sauce, divided
  • 12 ounces ground turkey breast
  • 1 medium onion, chopped
  • 1 tablespoon minced garlic
  • 1 (15-ounce) can white beans, rinsed
  • 1 (10 3/4-ounce) can reduced-fat, reduced-sodium condensed cream of mushroom soup (such as Healthy Request or another brand)
  • 1/2 cup reduced-fat sour cream, plus extra for garnish
  • 1 teaspoon cumin
  • 1 teaspoon dried oregano
  • 12 (6-inch) corn tortillas
  • 1 cup (4 ounces) shredded regular sharp cheddar cheese
  • Chipotle (smoked jalapeno) salsa for garnish

Heat oven to 350 degrees. Coat a 7-by-11-inch baking dish with cooking spray. Spread half of the enchilada sauce over bottom of dish; set aside. In a large nonstick skillet, cook turkey, onion and garlic 4 to 5 minutes or until turkey is no longer pink and onion is softened; drain. Add beans, soup, sour cream, cumin and oregano. Place 4 tortillas in baking dish on top of enchilada sauce, tearing to cover. Top with half the meat mixture and 1/3 cup cheese. Repeat once with 4 more tortillas, remaining meat and 1/3 cup cheese. Top with remaining 4 tortillas and remaining enchilada sauce. Cover tightly with foil that has been coated with cooking spray (to prevent it from sticking to top of casserole). Bake 45 minutes. Remove cover. Sprinkle with remaining cheese and bake, uncovered, 15 minutes or until cheese is melted. Serve immediately. Garnish with sour cream and salsa.

Per serving: 389 calories, 26 grams protein, 12 grams fat (29 percent calories from fat), 5.8 grams saturated fat, 44 grams carbohydrate, 55 milligrams cholesterol, 687 milligrams sodium, 7 grams fiber.

Wednesday: Express

Enjoy an easy meal and heat the leftover ENCHILADA CASSEROLE tonight. Add a packaged MIXED GREENS SALAD. Buy CUPCAKES for dessert.

Shopping List

packaged salad greens, store-bought cupcakes.

Thursday: Kids

Make BACON, LETTUCE, TOMATO AND GUACAMOLE WRAPS -- a new twist on an old favorite. Microwave 4 slices bacon 3 to 4 minutes on high (100 percent power); let stand until crisp. Spread 4 (8-inch) fat-free tortillas with reduced-fat cream cheese; top each tortilla with 2 tablespoons mild salsa and shredded lettuce; spread evenly. Place 1 bacon slice, some sliced tomato and 2 tablespoons guacamole on the bacon and roll tightly.

Serve with BAKED POTATO WEDGES (frozen). The adults might like chili powder sprinkled on their potatoes. For dessert, fresh PINEAPPLE CHUNKS are kid-friendly.

Shopping List

bacon, fat-free tortillas, reduced-fat cream cheese, mild salsa, shredded lettuce, tomato, guacamole, frozen potato wedges, chili powder if desired, fresh pineapple chunks.

Friday: Meatless

Enjoy this flavorful MOROCCAN BEAN AND PEPPER STEW and COUSCOUS for a no-meat dinner. Add SLICED CUCUMBERS in plain YOGURT on the side, along with FLATBREAD. APRICOTS are dessert.

Shopping List

olive oil, yellow or red bell peppers, butternut squash, onions, cinnamon, garlic powder, cumin, ginger, red pepper, coarse salt, canned reduced-sodium chickpeas, canned reduced-sodium kidney beans, canned no-salt-added diced tomatoes, couscous, cucumbers, plain yogurt, flatbread, apricots.

MOROCCAN BEAN AND PEPPER STEW

Servings: Makes 6 servings

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 1 tablespoon olive oil
  • 2 cups yellow or red bell peppers, chopped
  • 2 cups butternut squash chunks, peeled (see NOTE)
  • 1 1/2 cups onions, chopped
  • 2 teaspoons cinnamon
  • 1 teaspoon garlic powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon ginger
  • 1/4 teaspoon red pepper
  • 1/4 teaspoon coarse salt
  • 1 (16-ounce) can reduced-sodium chickpeas, rinsed
  • 1 (15 1/2-ounce) can reduced-sodium kidney beans, rinsed
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes, undrained
  • 1 cup water

Heat oil in a 3-quart saucepan on medium-high. Add peppers, squash and onions; cook and stir 5 minutes or until vegetables are softened. Add cinnamon, garlic powder, cumin, ginger, red pepper and salt; cook and stir 1 minute. Stir in chickpeas, beans, tomatoes and water. Bring to boil; reduce heat to medium-low and simmer, covered, 20 minutes or until vegetables are tender.

NOTE: Some supermarkets sell butternut squash that is already peeled and cut into chunks.

Per serving: 223 calories, 10 grams protein, 3 grams fat (12 percent calories from fat), 0.4 gram saturated fat, 42 grams carbohydrate, no cholesterol, 186 milligrams sodium, 11 grams fiber.

Saturday: Easy Entertaining

Guests will want seconds of creamy RIGATONI AND CHICKEN. Cook 8 ounces rigatoni or another tube pasta according to directions; drain. Cut 8 ounces boneless, skinless chicken breast into 1/2-inch slices and season with 1/4 teaspoon coarse salt and 1/4 teaspoon pepper. Heat 1 teaspoon olive oil in a large nonstick skillet. Add chicken and cook 1 1/2 minutes per side or until edges are lightly browned (see TIP). Stir in 3 1/2 to 4 ounces sliced shiitake mushrooms and cook 2 to 4 minutes or until softened. Add 1 cup fat-free half-and-half and cook 3 minutes or until mixture is reduced by half. Stir in 1/3 cup crumbled gorgonzola cheese and 1/4 cup freshly grated parmesan cheese. Simmer and stir 1 minute or until cheese melts.

Toss hot pasta with sauce and divide among six plates. Garnish with extra parmesan and chopped parsley if desired.

Serve with an ITALIAN SALAD and CRUSTY ROLLS. Your guests will swoon over STRAWBERRY CREAM CHEESE CREAM PUFFS created by Dawn Logterman of Verona, Wis., a 2013 Pillsbury Bake-Off finalist.

Tip

Guests will want seconds of creamy RIGATONI AND CHICKEN. Cook 8 ounces rigatoni or another tube pasta according to directions; drain. Cut 8 ounces boneless, skinless chicken breast into 1/2-inch slices and season with 1/4 teaspoon coarse salt and 1/4 teaspoon pepper. Heat 1 teaspoon olive oil in a large nonstick skillet. Add chicken and cook 1 1/2 minutes per side or until edges are lightly browned (see TIP). Stir in 3 1/2 to 4 ounces sliced shiitake mushrooms and cook 2 to 4 minutes or until softened. Add 1 cup fat-free half-and-half and cook 3 minutes or until mixture is reduced by half. Stir in 1/3 cup crumbled gorgonzola cheese and 1/4 cup freshly grated parmesan cheese. Simmer and stir 1 minute or until cheese melts.

Toss hot pasta with sauce and divide among six plates. Garnish with extra parmesan and chopped parsley if desired.

Serve with an ITALIAN SALAD and CRUSTY ROLLS. Your guests will swoon over STRAWBERRY CREAM CHEESE CREAM PUFFS created by Dawn Logterman of Verona, Wis., a 2013 Pillsbury Bake-Off finalist.

Shopping List

rigatoni or another tube pasta, boneless skinless chicken breast, coarse salt, pepper, olive oil, shiitake mushrooms, fat-free half-and-half, crumbled gorgonzola cheese, parmesan cheese, parsley, Italian salad, crusty rolls, butter, flour, eggs, reduced-fat cream cheese, strawberry preserves, frozen whipped topping, powdered sugar.

STRAWBERRY CREAM CHEESE CREAM PUFFS

Servings: Makes 12 servings

Prep time: 25 minutes

Cook time: 30 to 40 minutes; cooling time: about 20 minutes

  • 1 cup water
  • 1/2 cup butter
  • 1/4 teaspoon coarse salt
  • 1 cup flour
  • 4 eggs
  • 1 (8-ounce) package reduced-fat cream cheese, softened
  • 1/2 cup strawberry preserves
  • 1 (8-ounce) container frozen whipped topping, thawed
  • 1 tablespoon powdered sugar

Heat oven to 400 degrees. Line large cookie sheet with parchment paper. In a 2-quart saucepan, heat water, butter and salt on medium-high until boiling. With wooden spoon, stir in flour. Reduce heat to low; beat vigorously about 1 minute or until mixture forms a ball. Remove from heat. Beat in 1 egg at a time, beating vigorously after each addition until mixture is smooth and glossy. Drop dough by 1/4 cupfuls, 3 inches apart, on cookie sheet, forming 12 mounds. Bake 30 to 40 minutes or until puffed and golden. Remove from pan to cooling rack; prick side of each puff with tip of sharp knife to release steam. Cool completely, about 20 minutes.

Meanwhile, in medium bowl, beat cream cheese and preserves with electric mixer on medium until smooth. Fold in whipped topping until combined; refrigerate. Just before serving, cut each puff in half horizontally. Spoon about 1/3 cup cream cheese mixture into bottom half of each puff. Place tops over filling. Sprinkle with sugar. Serve immediately. Refrigerate remaining puffs. (Created by Dawn Logterman of Verona, Wis., a 2013 Pillsbury Bake-Off finalist.)

Per serving: 265 calories, 5 grams protein, 17 grams fat (58 percent calories from fat), 11.2 grams saturated fat, 22 grams carbohydrate, 96 milligrams cholesterol, 213 milligrams sodium, no fiber.

health

7 Day Menu Planner for February 16, 2014

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Go all out for the family and prepare GLAZED SAGE-ROASTED CHICKEN today. Serve the juicy bird with CREAMY RICE (toss hot cooked rice with reduced-fat sour cream and crumbled bacon). Add PETITE GREEN PEAS (frozen) and BAGUETTES. For dessert, top POUND CAKE (frozen) with RASPBERRY SAUCE. In a blender, process 2 (10-ounce) packages frozen raspberries (thawed) with 2 teaspoons sugar. Strain and discard seeds. Chill 1 hour and spoon over cake.

Plan

Save enough chicken and raspberry sauce for Monday. Save enough cake for Wednesday.

Shopping List

roasting chicken, fresh sage, orange, canned apricot halves, orange juice concentrate, rice, reduced-fat sour cream, bacon, frozen petite green peas, baguettes, frozen pound cake, frozen raspberries, sugar.

Monday: Budget

A good way to save money is to prepare CHICKEN AND POTATOES AU GRATIN using leftover chicken. On the side, HARVARD BEETS (such as Aunt Nellie's) are good. Add a GREEN SALAD and SOURDOUGH BREAD. For dessert, spoon leftover RASPBERRY SAUCE over fat-free VANILLA ICE CREAM.

Plan

Save one casserole for Wednesday.

Shopping List

cooking spray, frozen hash-browned potatoes, canned condensed reduced-fat, reduced-sodium cream of celery soup (such as Healthy Request), reduced-fat sour cream, onion, shredded 50 percent reduced-fat sharp cheddar cheese, Harvard beets (such as Aunt Nellie's), salad greens, sourdough bread, fat-free vanilla ice cream.

Tuesday: Express

TACO NIGHT gets dinner on the table in a hurry. Follow the directions on any reduced-sodium taco seasoning mix and fill the taco shells with the mixture. Top the tacos with shredded lettuce, chopped tomatoes and diced avocados. Serve with vegetarian REFRIED BEANS. For dessert, make FLAN (from a mix).

Shopping List

any reduced-sodium taco seasoning mix, taco shells, lettuce, tomatoes, avocado, vegetarian refried beans, flan mix.

Wednesday: Heat and Eat

Take a break. All you have to do tonight is reheat Monday's CHICKEN CASSEROLE and serve it with fresh BRUSSELS SPROUTS. Add WHOLE-GRAIN ROLLS. Dessert is leftover CAKE with SLICED PEACHES.

Shopping List

fresh brussels sprouts, whole-grain rolls, peaches.

Thursday: Kids

The kids always like SPAGHETTI AND MEATBALLS. Buy any meatballs and top the spaghetti with your own or another brand red pasta sauce. Sprinkle the combo with freshly grated PARMESAN CHEESE. Serve with GREEN BEANS and ITALIAN BREAD. Make instant CHOCOLATE PUDDING with 1 percent milk and stir in miniature marshmallows for a kid-pleaser.

Shopping List

any meatballs, spaghetti, your own or another brand red pasta sauce, parmesan cheese, green beans, Italian bread, instant chocolate pudding, 1 percent milk, miniature marshmallows.

Friday: Meatless

I never cared that EGG SALAD SANDWICHES were low-cost because they're so delicious. Make your own "salad" and reduce the saturated fat by using more cooked egg whites than yolks, along with low-fat mayonnaise and coarse salt and pepper to taste. I always add a little sweet pickle relish, too. Spread the egg salad on toasted whole-grain bread and top with lettuce and sliced tomatoes.

Add canned NAVY BEAN SOUP alongside. Fresh PINEAPPLE is good for dessert.

Shopping List

eggs, low-fat mayonnaise, coarse salt, pepper, sweet pickle relish, whole-grain bread, lettuce, tomatoes, canned navy bean soup, fresh pineapple.

Saturday: Easy Entertaining

Prepare KOREAN-GRILLED BEEF SKEWERS for your guests. Place the skewers on a bed of coleslaw mix for a pretty presentation. Add packaged LONG-GRAIN AND WILD RICE with SLICED SUMMER YELLOW SQUASH and CRUSTY BREAD.

For dessert, impress the crowd with VANILLA ORANGES with CHOCOLATE. Toss sliced and peeled oranges with sugar and a dash of pure vanilla extract. Scatter semisweet miniature chocolate chips on each serving.

Shopping List

boneless beef sirloin steak, reduced-sodium soy sauce, sesame seeds, light brown sugar, garlic powder, ground ginger, crushed red pepper, green onions, coleslaw mix, packaged long-grain and wild rice, yellow summer squash, crusty bread, oranges, sugar, pure vanilla extract, semisweet miniature chocolate chips.

health

7 Day Menu Planner for February 09, 2014

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Prepare your own BAKED TURKEY BREAST for the family today. Alongside, PEAR-ALMOND COUSCOUS is perfect. In a medium saucepan, combine 1 (14-ounce) can fat-free chicken broth, 1/4 cup golden raisins, 1/4 teaspoon coarse salt, 1/4 teaspoon cumin and 1/4 teaspoon pepper. Bring to a boil. Remove from heat and stir in 1 (16-ounce) can drained chopped pear halves, 1 tablespoon fresh lemon juice, 1 cup couscous, 1/3 cup sliced almonds, 2 tablespoons chopped fresh cilantro and 1 teaspoon butter. Cover; let stand 10 minutes before serving.

Add FRESH GREEN BEANS and DINNER ROLLS to round out the meal. Buy a CARROT CAKE for dessert.

Plan

Save enough turkey and cake for Monday.

Shopping List

turkey breast to bake, fat-free chicken broth, golden raisins, coarse salt, cumin, pepper, canned pear halves, lemon, couscous, sliced almonds, fresh cilantro, butter, fresh green beans, dinner rolls, carrot cake.

Monday: Heat and Eat

Use the leftover turkey for TOASTY TOMATOES AND TURKEY. Heat oven to 375 degrees. In a large bowl, combine 1 cup cooked (leftover) shredded turkey, 2 (14 1/2-ounce) cans diced undrained tomatoes with chiles, 1 small chopped onion, 2 1/2 cups fresh bread cubes and 1/2 teaspoon coarse salt. Spoon mixture into a 7-by-11-inch baking dish coated with cooking spray. Dot with 1 tablespoon butter. Bake 20 minutes. Sprinkle with 1/2 cup freshly grated parmesan cheese and bake 10 more minutes or until cheese begins to brown.

Serve with a SPINACH SALAD and WHOLE-GRAIN ROLLS. Slice the leftover CAKE for dessert and skip the icing.

Shopping List

canned diced tomatoes with chiles, onion, bread, coarse salt, cooking spray, butter, parmesan cheese, fresh spinach, whole-grain rolls.

Tuesday: Budget

POT ROAST SOUP is delicious on a cold winter night. Serve with a ROMAINE SALAD and WHOLE-GRAIN BREAD. For dessert, FRESH PINEAPPLE is all you need.

Shopping List

boneless beef shoulder roast, onions, canned diced tomatoes with green peppers and onions, frozen shredded hash brown potatoes, lower-sodium beef broth, garlic, dried thyme, coarse salt, pepper, broccoli slaw, frozen peas, romaine, whole-grain bread, fresh pineapple.

POT ROAST SOUP

Servings: Makes 6 servings

Prep time: 15 minutes

Cook time: 5 1/2 to 6 1/2 hours on high; 8 1/2 to 9 1/2 hours on low; standing time: 5 minutes

  • 1 (2- to 2 1/2 pound) boneless beef shoulder roast
  • 2 cups onions, chopped
  • 1 (14 1/2-ounce) can diced tomatoes with green peppers and onions, undrained
  • 1 cup frozen shredded hash brown potatoes
  • 1 cup lower-sodium beef broth
  • 1 tablespoon minced garlic
  • 1 teaspoon dried thyme leaves
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 2 cups broccoli slaw
  • 1/2 cup frozen peas

Cut beef roast into 12 equal pieces. Place in 4 1/2- to 5 1/2-quart slow cooker. Add onions, tomatoes, potatoes, broth, garlic, thyme, salt and pepper. Cover and cook on high 5 to 6 hours, or on low 8 to 9 hours, until beef is fork-tender. Stir in broccoli slaw; continue cooking, covered, 30 minutes or until broccoli slaw is crisp-tender. Turn off slow cooker. Stir in peas; let stand, covered, 5 minutes.

Per serving: 277 calories, 36 grams protein, 6 grams fat, (20 calories from fat), 2.5 grams saturated fat, 20 grams carbohydrate, 98 milligrams cholesterol, 512 milligrams sodium, 4 grams fiber.

Wednesday: Kids

Kids can't eat enough lightly BREADED CHICKEN NUGGETS (frozen). Pair them with CURLY FRIES (frozen) and steamed fresh BROCCOLI FLORETS. Add BREAD STICKS. For dessert, the kids will love BANANA PUDDING made with 1 percent milk.

Tip

Kids can't eat enough lightly BREADED CHICKEN NUGGETS (frozen). Pair them with CURLY FRIES (frozen) and steamed fresh BROCCOLI FLORETS. Add BREAD STICKS. For dessert, the kids will love BANANA PUDDING made with 1 percent milk.

Shopping List

frozen lightly breaded chicken nuggets, frozen curly fries, fresh broccoli, bread sticks, banana pudding mix, 1 percent milk.

Thursday: Express

We're always in the mood for GRILLED CHEESE SANDWICHES, especially when we have them with TACO SOUP. Prepare your favorite canned tomato soup; stir in some salsa and reduced-fat sour cream and top with any shredded cheddar cheese and baked tortilla chips. Add a packaged GREEN SALAD. For dessert, fat-free CHOCOLATE ICE CREAM is easy.

Plan

Save enough ice cream for Saturday.

Shopping List

bread, cheese, canned tomato soup, salsa, reduced-fat sour cream, shredded cheddar cheese, baked tortilla chips, packaged green salad, fat-free chocolate ice cream.

Friday: Meatless

Serve these highly seasoned SPICY BAKED POTATOES in shallow bowls to catch the jam-packed flavors. Serve with a MIXED GREENS SALAD and CORNBREAD (from a mix). PLUMS are plum-good for dessert.

Shopping List

baking potatoes, canola oil, onion, green or red bell pepper, garlic, canned chili beans in spicy sauce, Worcestershire sauce, pickled jalapeno pepper if desired, shredded Monterey Jack cheese, reduced-fat sour cream, salad greens, cornbread mix, plums.

SPICY BAKED POTATOES

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: about 10 minutes, plus potatoes; standing time for potatoes: 5 minutes

  • 4 (6- to 8-ounce) baking potatoes
  • 1 teaspoon canola oil
  • 1 medium onion, coarsely chopped
  • 1 large green or red bell pepper, coarsely chopped
  • 1 teaspoon minced garlic
  • 1 (15- to 16-ounce) can chili beans in spicy sauce, undrained
  • 1 tablespoon Worcestershire sauce
  • 1/2 teaspoon minced pickled jalapeno pepper, if desired
  • 1 cup shredded Monterey Jack cheese
  • Reduced-fat sour cream for garnish

Scrub and pierce potatoes with a fork. Microwave on high on triple-folded white paper towels for 6 minutes per pound (see Note); wrap in fresh paper towels, then terry towel and let stand 5 minutes.

Meanwhile, heat oil on medium in a large nonstick skillet. Add onion, bell pepper and garlic; cook 5 minutes or until softened. Stir occasionally. Add beans and sauce, Worcestershire sauce, and jalapeno pepper if desired. Reduce heat to low. Cover and simmer 5 minutes or until heated through. Split potatoes and top with bean mixture. Sprinkle with cheese and garnish with sour cream.

Note: Use paper towels to absorb moisture; wrap the potatoes in paper towels after baking for the same reason. The terry towel holds in the heat.

Per serving: 367 calories, 15 grams protein, 10 grams fat, (25 percent calories from fat), 5.6 grams saturated fat, 54 grams carbohydrate, 25 milligrams cholesterol, 644 milligrams sodium, 9 grams fiber.

Saturday: Easy Entertaining

Put TILAPIA FILLETS WITH CAPERS AND ALMONDS in your favorites file like we did. Serve the fish with ORZO to catch the sauce. Add fresh steamed CARROTS tossed with butter and minced parsley for a pretty plate. SOURDOUGH ROLLS go in the breadbasket. For dessert, top leftover ICE CREAM with crumbled meringue cookies from the bakery.

Shopping List

flour, coarse salt, freshly ground pepper, tilapia (or flounder), butter, olive oil, slivered almonds, capers, lemon, orzo, fresh carrots, parsley, sourdough rolls, meringue cookies.

TILAPIA FILLETS WITH CAPERS AND ALMONDS

Servings: Makes 4 servings

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 3/4 cup flour
  • Coarse salt and freshly ground pepper to taste
  • 1 1/2 pounds tilapia fillets (or flounder)
  • 2 tablespoons butter, divided
  • 2 teaspoons olive oil, divided
  • 1/4 cup slivered almonds
  • 1/4 cup capers, drained
  • 1 lemon, sliced paper-thin

Put the flour, salt and pepper in a pie plate; mix well. Coat fish in flour mixture, shaking off the excess; transfer to a plate. In a large nonstick skillet, melt 1 1/2 teaspoons butter in 1 teaspoon of the oil. Add half the fillets and cook over medium heat 3 to 4 minutes or until golden and crisp; turn once. Transfer to a plate and cover with foil to keep warm. Repeat with another 1 1/2 teaspoons butter, remaining oil and remaining fish. Add remaining 1 tablespoon butter and the almonds to skillet. Cook 2 minutes or until golden. Add capers and lemon and cook 1 minute or until heated through. Pour sauce over fish and serve immediately.

Per serving: 334 calories, 38 grams protein, 15 grams fat, (9 percent calories from fat), 5.3 grams saturated fat, 15 grams carbohydrate, 100 milligrams cholesterol, 395 milligrams sodium, 2 grams fiber.

Next up: More trusted advice from...

Advertisement