health

7 Day Menu Planner for September 14, 2014

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

Sunday: Family

Gather the family for a traditional meal of POT ROAST WITH ROOT VEGETABLES. Add a ROMAINE SALAD and DINNER ROLLS. For dessert, buy a DEEP-DISH BLACKBERRY COBBLER.

Plan

Save enough beef for Monday; save enough cobbler for Tuesday.

Shopping List

dried oregano, garlic, coarse salt, lemon pepper seasoning, canola oil, boneless beef shoulder arm or blade roast, red potatoes, carrots, parsnips, leek, cornstarch, romaine, dinner rolls, deep-dish blackberry cobbler.

POT ROAST WITH ROOT VEGETABLES

Prep time: 20 minutes

Cook time: about 3 hours

  • 1 teaspoon dried oregano
  • 1 clove garlic, minced
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon lemon pepper seasoning
  • 1 (3- to 3 1/2-pound) boneless beef shoulder arm or blade roast
  • 1 tablespoon canola oil
  • 3/4 cup water
  • 8 small red potatoes, halved
  • 2 large carrots, cut into 2 1/2-by-1/2-inch pieces
  • 2 large parsnips, cut into 2 1/2-by-1/2-inch pieces
  • 1 small leek, cut into 1 1/2-inch pieces
  • 1 1/2 tablespoons cornstarch dissolved in 3 tablespoons water

Combine oregano, garlic, salt and lemon pepper. Press onto roast. Heat oil in large Dutch oven on medium. Brown roast on all sides; pour off drippings. Add water; bring to boil. Reduce heat; cover tightly and simmer 2 hours. Add vegetables; continue cooking, covered, 30 to 45 minutes or until roast and vegetables are fork-tender. Remove roast and vegetables from pot; keep warm. Pour off liquid; skim and discard fat. Pour 2 cups liquid back into pot. Stir in cornstarch mixture; cook and stir 1 minute or until thickened and bubbly. Carve roast across grain; serve with vegetables and sauce.

Per serving: 226 calories, 26 grams protein, 8 grams fat (31 percent calories from fat), 2.2 grams saturated fat, 13 grams carbohydrate, 78 milligrams cholesterol, 166 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Turn yesterday's pot roast leftovers into PEPPER BEEF HASH. Heat 1 tablespoon canola oil in a large nonstick skillet over medium. Add 2 cups chopped (leftover) cooked beef and 2 cups frozen hash-browned potatoes, 1 cup chopped red bell pepper, 1/2 cup chopped onion, and coarse salt and pepper to taste. Mix well. Cook 10 to 15 minutes or until bell peppers are tender and mixture is thoroughly heated, stirring occasionally.

Add a LETTUCE AND TOMATO SALAD and WHOLE-GRAIN ROLLS. CHUNKY APPLESAUCE makes an easy dessert.

Shopping List

canola oil, frozen hash-browned potatoes, red bell pepper, onion, coarse salt, pepper, lettuce, tomatoes, whole-grain rolls, chunky applesauce.

Tuesday: Express

You'll have DEVILED CHICKEN TENDERS on the table fast! Heat oven to 400 degrees. Combine 1/4 cup Dijon mustard, 1/4 cup fat-free chicken broth, 1 teaspoon Tabasco sauce, 2 tablespoons chopped fresh basil (or 2 teaspoons dried) and a dash of coarse salt; mix well. Place 2 (8- to 10-ounce) packages refrigerated cooked and breaded chicken breast tenders in a 9-by-13-inch baking dish lined with nonstick foil. Pour mustard mixture over chicken; turn to coat. Bake 9 to 11 minutes or until cooked through.

Serve with O'BRIEN POTATOES (frozen), PICKLED BEETS and BAGUETTES. Warm the leftover COBBLER and top with fat-free VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

Dijon mustard, fat-free chicken broth, Tabasco sauce, fresh or dried basil, coarse salt, packaged refrigerated cooked and breaded chicken breast tenders, frozen O'Brien potatoes, pickled beets, baguettes, fat-free vanilla ice cream.

Wednesday: Meatless

Make ASIAN VEGETABLE LO MEIN for a no-meat dinner. Cook 12 ounces whole-grain or regular linguine according to directions. Meanwhile, heat 2 teaspoons canola oil in a large nonstick skillet. Add 1 1/2 teaspoons minced garlic and 1 1/2 teaspoons minced fresh ginger; cook 30 seconds. Add 1 (16-ounce) package frozen stir-fry vegetables (thawed) and 1 bunch green onions cut in 1-inch pieces; stir-fry 3 minutes or until hot. Drain pasta; toss with vegetables and 1/2 cup bottled stir-fry sauce and 1/2 cup chopped cashews.

Add a MIXED GREENS SALAD and CRUSTY ROLLS. Try PEARS for a light dessert.

Shopping List

whole-grain or regular linguine, canola oil, garlic, fresh ginger, frozen stir-fry vegetables, green onions, bottled stir-fry sauce, cashews, salad greens, crusty rolls, pears.

Thursday: Kids

No kid will be able to resist MEDITERRANEAN-STYLE BAKED CHICKEN. Serve with MASHED POTATOES, GRAVY and GREEN BEANS. Add WHOLE-GRAIN ROLLS. For dessert, drizzle CHOCOLATE SYRUP over leftover ICE CREAM.

Shopping List

cornflakes, reduced-fat feta cheese, parmesan cheese, dried basil, coarse salt, chicken breast tenders, cooking spray, potatoes to mash, gravy, green beans, whole-grain rolls, chocolate syrup.

MEDITERRANEAN-STYLE BAKED CHICKEN

Prep time: less than 15 minutes

Cook time: 15 to 20 minutes

  • 2 cups cornflakes
  • 1/2 cup reduced-fat feta cheese
  • 1/4 cup freshly grated parmesan cheese
  • 1 teaspoon dried basil
  • 1/4 teaspoon coarse salt
  • 1 pound chicken breast tenders

Heat oven to 350 degrees. In a blender, combine cornflakes, feta, parmesan, basil and salt; blend until cornflakes are crushed. Scrape mixture into pie plate. Coat both sides of chicken in cornflake mixture. Place chicken on a shallow baking sheet coated with cooking spray. Bake 15 to 18 minutes or until internal temperature is 165 degrees.

Per serving: 235 calories, 30 grams protein, 6 grams fat (25 percent calories from fat), 2.9 grams saturated fat, 13 grams carbohydrate, 84 milligrams cholesterol, 678 milligrams sodium, 1 gram fiber.

Friday: Budget

Enjoy the flavor and low cost of CAJUN RED BEANS AND RICE. Heat 1 tablespoon canola oil on medium in a large nonstick skillet. Cook 1 chopped green bell pepper, 1 medium chopped onion, 3 cloves minced garlic and 3 ribs chopped celery for 6 to 8 minutes or until softened. Add 1 pound reduced-fat sliced smoked sausage or andouille sausage and cook 5 minutes. Add 2 (16-ounce) cans rinsed red beans and 3 tablespoons salt-free Creole seasoning (such as Tony Chachere's or another brand); simmer 5 minutes. Serve immediately over RICE.

Add an ESCAROLE SALAD and CORNBREAD (from a mix). Finish with a bowl of PEACHES.

Shopping List

canola oil, green bell pepper, onion, garlic, celery, reduced-fat smoked sausage or andouille sausage, canned red beans, salt-free Creole seasoning (such as Tony Chachere's or another brand), rice, escarole, cornbread mix, peaches.

Saturday: Easy Entertaining

Invite friends for delicious TUNA WITH FRESH MANGO AND RED PEPPER SALSA. Serve with COUSCOUS and a BIBB LETTUCE SALAD. Add SOURDOUGH BREAD. For dessert, slice COCONUT CAKE.

Shopping List

mango (Ataulfo or Champagne or another variety), red bell pepper, red onion, fresh cilantro, lime, coarse salt, pepper, tuna steaks, olive oil, couscous, bibb lettuce, sourdough bread, coconut cake.

TUNA WITH FRESH MANGO AND RED PEPPER SALSA

Prep time: 15 minutes; marinating time: 1 hour

Cook time: 10 minutes or less

  • 1 large peeled, chopped mango (use Ataulfo or Champagne or another variety)
  • 1 medium red bell pepper, chopped
  • 1 medium red onion, finely chopped
  • 1/4 cup cilantro, finely chopped
  • Juice of 1 lime
  • 1/4 teaspoon coarse salt
  • Pepper to taste
  • 4 (5- or 6-ounce) tuna steaks
  • Olive oil

For the salsa, combine mango, bell pepper, red onion, cilantro and lime juice. Season with salt and pepper and refrigerate at least 1 hour. Heat broiler. Brush tuna with a little olive oil and broil about 10 minutes per inch of thickness; turn halfway through cooking time for 1-inch-thick fish. (Thinner cuts require less cooking time.) Serve with salsa.

Note: Place fish 1 inch thick or less 2 to 4 inches from broiler; thicker fish should be placed 5 to 6 inches from broiler.

Per serving: 229 calories, 36 grams protein, 1 gram fat (4 percent calories from fat), 0.3 gram saturated fat, 18 grams carbohydrate, 55 milligrams cholesterol, 188 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for September 07, 2014

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

Sunday: Family

The family will look forward to your own GRILLED CHICKEN BREASTS with ROASTED RED POTATOES alongside. Dress up the table with PEACH, TOMATO AND BURRATA SALAD. Add CRUSTY BREAD. For dessert, slice BOSTON CREAM PIE.

Plan

Grill 2 extra chicken breasts and save enough pie for Monday.

Shopping List

boneless, skinless chicken breasts, red potatoes for roasting, peaches, tomatoes, coarse salt, fresh burrata cheese or fresh mozzarella cheese, fresh basil, extra-virgin olive oil, crusty bread, Boston cream pie.

PEACH, TOMATO AND BURRATA SALAD

Prep time: 15 minutes

  • 3 firm, ripe peaches, pitted and cut into thin slices
  • 2 ripe medium tomatoes, cut into thin slices
  • 1/4 teaspoon coarse salt
  • 8 ounces fresh burrata cheese or fresh mozzarella cheese (see NOTE)
  • 12 fresh basil leaves, torn into bits
  • 1/4 cup extra-virgin olive oil
  • Alternate peach and tomato slices on a platter. Sprinkle lightly with salt. Cut the burrata into chunks and place them in center of the peaches and tomatoes. Scatter basil on top; drizzle with oil and serve. (Adapted from "The Italian Vegetable Cookbook," Michele Scicolone; Houghton Mifflin Harcourt, 2014.)

NOTE: Burrata is cheese made from fresh cow's milk. It's similar to fresh mozzarella, but it has a soft, creamy center.

Per serving: 337 calories, 12 grams protein, 28 grams fat (72 percent calories from fat), 10 grams saturated fat, 13 grams carbohydrate, 41 milligrams cholesterol, 154 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Make delicious use of leftover chicken breasts in HAWAIIAN SOFT TACOS. Cut leftover chicken into 1/2-inch strips. Heat 2 (16-ounce) cans slightly drained chili beans. Spoon about 1/3 cup beans into middle of 8 (7- to 8-inch) fat-free flour tortillas. Divide and top tortillas with the sliced chicken, diced fresh pineapple (1 cup total) and chopped green onions (1/2 cup total). Fold over and serve them with RICE. Leftover PIE is dessert.

Plan

Prepare enough rice for Wednesday.

Shopping List

canned chili beans, fat-free flour tortillas, fresh pineapple, green onions, rice.

Tuesday: Kids

This CHEESY PASTA AND BEAN BAKE is kid-friendly. Heat oven to 375 degrees. Prepare 1 pound penne pasta according to directions; drain and return to pot. Stir in 1 (14 1/2-ounce) can no-salt-added diced tomatoes, 2 (16-ounce) cans rinsed reduced-sodium kidney beans and 1 (26-ounce) jar of any red pasta sauce. Transfer to a 3-quart baking dish coated with cooking spray and top with 1 cup shredded part-skim mozzarella cheese. Bake 20 minutes or until cheese is melted and golden.

Serve with RED BELL PEPPER STICKS and RANCH DRESSING for dipping. Add SOFT ROLLS. A fun way to eat KIWIFRUIT is to halve it and eat it with a spoon for dessert.

Shopping List

penne pasta, canned no-salt-added diced tomatoes, canned reduced-sodium kidney beans, jar any red pasta sauce, cooking spray, shredded part-skim mozzarella cheese, red bell peppers, ranch dressing, soft rolls, kiwifruit.

Wednesday: Express

You'll impress everyone with your fast and delicious GREEK-STYLE MEATBALL KEBABS. Heat oven to 350 degrees. Alternately thread 1 (16- to 18-ounce) package frozen turkey or beef meatballs with 1 red or green bell pepper (cut into 3/4-inch pieces) on 4 to 6 metal skewers. Bake 20 minutes.

Meanwhile, make a YOGURT SAUCE. Mix 1 cup plain fat-free yogurt, 1/4 cup diced seeded cucumber, 1 large clove minced garlic, and coarse salt and pepper to taste. Serve the sauce with the kebabs and leftover RICE.

Add a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. Fresh NECTARINES are a refreshing dessert.

Tip

You'll impress everyone with your fast and delicious GREEK-STYLE MEATBALL KEBABS. Heat oven to 350 degrees. Alternately thread 1 (16- to 18-ounce) package frozen turkey or beef meatballs with 1 red or green bell pepper (cut into 3/4-inch pieces) on 4 to 6 metal skewers. Bake 20 minutes.

Meanwhile, make a YOGURT SAUCE. Mix 1 cup plain fat-free yogurt, 1/4 cup diced seeded cucumber, 1 large clove minced garlic, and coarse salt and pepper to taste. Serve the sauce with the kebabs and leftover RICE.

Add a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. Fresh NECTARINES are a refreshing dessert.

Shopping List

frozen turkey or beef meatballs, red or green bell pepper, plain fat-free yogurt, cucumber, garlic, coarse salt, pepper, packaged green salad, whole-grain rolls, nectarines.

Thursday: Budget

Save money and calories with BROILED (or grilled) TURKEY-ONION BURGERS on whole-grain hamburger buns. Mix ground turkey with dry onion-mushroom soup mix and form into patties before broiling. Serve with RED CABBAGE SLAW. Toss shredded red cabbage with reduced-fat coleslaw dressing and caraway seeds. Add CORN-ON-THE-COB. For dessert, RED AND GREEN GRAPES are good.

Shopping List

ground turkey, whole-grain hamburger buns, dry onion-mushroom soup mix, shredded red cabbage, reduced-fat coleslaw dressing, caraway seeds, corn-on-the-cob, red and green grapes.

Friday: Meatless

Start your no-meat dinner with an ANTIPASTO PLATTER. Arrange marinated artichokes, drained roasted red peppers, mushrooms and olives from the deli (or jarred) on a lettuce-lined platter. That was easy, and so is your main entree: frozen VEGETABLE LASAGNA. Serve with GARLIC BREAD. For a simple dessert, DRAGON FRUIT passes the test.

Shopping List

marinated artichokes, roasted red peppers, mushrooms and olives (all from the deli or jarred), lettuce, frozen vegetable lasagna, garlic bread, dragon fruit.

Saturday: Easy Entertaining

Invite guests for PORK STIR-FRY. Serve the sweet-hot combo over CELLOPHANE NOODLES (or rice). Add a MIXED GREENS SALAD and CRUSTY BREAD. For dessert, PINEAPPLE BRULEE will impress any guest.

Tip

Invite guests for PORK STIR-FRY. Serve the sweet-hot combo over CELLOPHANE NOODLES (or rice). Add a MIXED GREENS SALAD and CRUSTY BREAD. For dessert, PINEAPPLE BRULEE will impress any guest.

Shopping List

boneless pork loin, chili powder, crushed red pepper flakes, cumin, cornstarch, reduced-sodium soy sauce, canola oil, fresh carrots, bok choy, red bell pepper, walnut pieces, cellophane noodles (or rice), salad greens, crusty bread, fresh pineapple, light brown sugar, any fruit sorbet, fresh mint.

PORK STIR-FRY

Prep time: about 15 minutes

Cook time: less than 10 minutes

  • 12 ounces boneless pork loin, sliced into 1/8-by-2-inch strips
  • 1 teaspoon chili powder
  • 1/2 teaspoon crushed red pepper flakes
  • 1/4 teaspoon cumin
  • 1 tablespoon cornstarch
  • 1/3 cup water
  • 2 teaspoons reduced-sodium soy sauce
  • 1 tablespoon canola oil
  • 1 cup fresh carrots, thinly sliced
  • 3 cups bok choy, coarsely chopped
  • 1 small red bell pepper, cut into 1/2-inch strips
  • 1/4 cup walnut pieces

In a resealable plastic bag, combine pork, chili powder, red pepper flakes and cumin; shake to distribute spices. Mix together cornstarch, water and soy sauce; set aside. Heat oil in a large nonstick skillet over medium-high. Add pork strips and carrots and stir-fry 4 minutes. Add bok choy and red bell pepper to skillet; stir-fry 4 more minutes or until vegetables are softened. Add soy sauce mixture and walnuts; stir-fry 1 minute or until sauce is thickened and bubbly. Serve immediately.

Per serving: 206 calories, 16 grams protein, 12 grams fat (53 percent calories from fat), 1.9 grams saturated fat, 9 grams carbohydrate, 43 milligrams cholesterol, 174 milligrams sodium, 3 grams fiber.

PINEAPPLE BRULEE

Prep time: 10 minutes

Cook time: less than 5 minutes

  • 4 slices fresh pineapple, peeled (1-inch thick)
  • 4 tablespoons light brown sugar, packed
  • 4 scoops (any) fruit sorbet
  • Fresh mint sprigs for garnish

Heat broiler. Line broiler rack with foil. Place pineapple on foil; sprinkle each slice with 1 tablespoon brown sugar. Broil 4 inches from heat for 2 to 3 minutes, until sugar melts and bubbles. Place on serving plates; top with sorbet. Spoon juices from foil around pineapple. Garnish with mint if desired.

Per serving: 147 calories, 1 gram protein, no fat (0 percent calories from fat), no saturated fat, 38 grams carbohydrate, no cholesterol, 9 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for August 31, 2014

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

Sunday: Family

Enjoy family day with CAESAR BEEF KEBABS on the menu. Serve the juicy kebabs with RICE tossed with sliced green onions and chopped red bell pepper.

Add fresh steamed YELLOW SQUASH, a MIXED GREENS SALAD and WHOLE-GRAIN ROLLS to the feast. For dessert, top ANGEL FOOD CAKE with FRESH RASPBERRIES and light whipped cream.

Plan

Prepare 2 extra kebabs and save enough raspberries for Monday.

Shopping List

boneless beef top sirloin, new potatoes, red bell pepper, onion, non-creamy Caesar dressing (such as Ken's or another brand), coarse salt, pepper, rice, green onions, fresh yellow squash, salad greens, whole-grain rolls, angel food cake, fresh raspberries, light whipped cream.

CAESAR BEEF KEBABS

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: for grilling: 10 to 12 minutes; for broiling: 8 to 10 minutes; plus potatoes

  • 1 pound boneless beef top sirloin, 1-inch thick
  • 4 small new potatoes (about 1/2 pound), cut into quarters
  • 1 medium red bell pepper, cut into 1-inch pieces
  • 1 small onion, cut into 1-inch pieces
  • 1/2 cup non-creamy Caesar dressing (such as Ken's)
  • Coarse salt and pepper to taste

Microwave potatoes on high (100 percent power) 2 to 4 minutes or just until tender. Cool slightly. Cut beef into 1 1/2-inch pieces. In a large bowl, combine beef, potatoes, bell pepper and onion. Reserve 2 tablespoons dressing; set aside. Pour remaining dressing over kebab mixture and toss to coat. Alternately thread beef and vegetables onto metal skewers. Grill, uncovered, 10 to 12 minutes for medium-rare to medium; turn occasionally. Season with salt and pepper. Drizzle kebabs with reserved dressing just before serving.

Note: To broil, put kebabs on rack in broiler pan. Broil 3 to 4 inches from heat for 8 to 10 minutes.

Per serving: 249 calories, 23 grams protein, 11 grams fat (39 percent calories from fat), 2.5 grams saturated fat, 15 grams carbohydrate, 60 milligrams cholesterol, 299 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Use Sunday's leftover beef kebabs for SOUTHWESTERN BEEF HASH. In a large nonstick skillet, cook 3 cups frozen O'Brien potatoes for 5 minutes on medium-high. Stir in 1 cup salsa and the leftover diced kebabs. Continue cooking 8 to 10 minutes or until potatoes are lightly browned; stir occasionally. Garnish with sliced green onions and ripe olive slices. Serve with a crisp LETTUCE WEDGE and CORNBREAD (from a mix). Spoon leftover RASPBERRIES over fat-free VANILLA ICE CREAM for dessert.

Plan

Save enough cornbread for Tuesday; save enough ice cream for Saturday.

Shopping List

frozen O'Brien potatoes, salsa, green onions, ripe olives, lettuce, cornbread mix, fat-free vanilla ice cream.

Tuesday: Budget

Beans are a tasty money-saver, as FIESTA BLACK BEAN "PAELLA" proves. Cook 1 (8- to 10-ounce) package yellow rice mix according to directions. To the cooked rice, add 1 (15-ounce) can rinsed reduced-sodium black beans and 1 cup frozen petite green peas (thawed). Let stand, covered, 5 minutes.

Meanwhile, cook 6 to 8 ounces smoked turkey sausage (cut into 1/4-inch slices) on medium until lightly browned; stir in 2 medium chopped plum tomatoes to the sausage. Add to rice mixture; toss lightly and serve.

Add a GREEN SALAD and warm the leftover CORNBREAD. For dessert, enjoy FRESH PINEAPPLE.

Shopping List

packaged yellow rice mix, canned reduced-sodium black beans, frozen petite green peas, smoked turkey sausage, plum tomatoes, salad greens, fresh pineapple.

Wednesday: Express

Before summer escapes, serve an all-time favorite, BACON, LETTUCE AND TOMATO SANDWICHES, on whole-grain toast. Use garden tomatoes and spread a little low-fat mayonnaise on the toast. Add deli POTATO SALAD and DILL PICKLES to the plate. FRESH SLICED PEACHES are about the best dessert ever.

Shopping List

bacon, lettuce, tomatoes, whole-grain bread, low-fat mayonnaise, deli potato salad, dill pickles, fresh peaches.

Thursday: Meatless

Stay cool tonight with TEX-MEX SPUDS. Microwave 4 (6- to 8-ounce) baking potatoes 8 to 12 minutes (or about 6 minutes per pound). Slash the tops and top with guacamole, salsa and reduced-fat sour cream. Serve with a bowl of CORN CHOWDER and add BAKED TORTILLA CHIPS. For dessert, enjoy sliced CANTALOUPE.

Plan

Bake extra potatoes for Friday.

Shopping List

baking potatoes, guacamole, salsa, reduced-fat sour cream, canned corn chowder, baked tortilla chips, cantaloupe.

Friday: Kids

Treat the kids to ooey-gooey CHICKEN CHEDDAR GRILL. Heat oven to 350 degrees. Layer French bread (sliced in half lengthwise) with shredded 50 percent reduced-fat cheddar cheese, sliced deli chicken (or turkey), drained mild salsa and more cheese. Place on a cookie sheet and bake 8 to 10 minutes or until cheese is melted; slice.

Serve with OVEN POTATO WEDGES. Cut leftover baked potatoes into wedges, coat with cooking spray and bake at 425 degrees until hot.

Add deli CARROT SALAD. Slice WATERMELON for dessert.

Shopping List

French bread, 50 percent reduced-fat cheddar cheese, sliced deli chicken or turkey, mild salsa, cooking spray, deli carrot salad, watermelon.

Saturday: Easy Entertaining

Surprise your guests with LEMONY SHRIMP RISOTTO. Serve the easy dish with a BOSTON LETTUCE SALAD and ITALIAN BREAD. For dessert, CHILI CHOCOLATE BROWNIES with leftover fat-free VANILLA ICE CREAM will be another surprise. Garnish with fresh RASPBERRIES if desired.

Shopping List

lemons, fat-free chicken broth, dry white wine, butter, olive oil, shallot, arborio rice, frozen petite green peas, shelled and deveined medium shrimp or packaged frozen medium shrimp, coarse salt, pepper, parmesan cheese, Boston lettuce, Italian bread, package chocolate fudge brownie mix, ancho chili pepper powder, chipotle chili pepper powder, cinnamon, pure vanilla extract, chocolate chips or chunks, cooking spray, fresh raspberries if desired.

LEMONY SHRIMP RISOTTO

Servings: Makes about 8 cups

Prep time: 20 minutes

Cook time: about 25 minutes

  • Juice of 1 large lemon
  • 4 1/2 cups fat-free chicken broth
  • 1/2 cup dry white wine
  • 2 teaspoons butter
  • 2 teaspoons olive oil
  • 1 medium shallot, minced
  • 2 cups arborio rice
  • 2 teaspoons lemon zest (yellow part only)
  • 1 cup frozen petite green peas (thawed)
  • 1 pound medium shrimp (with or without tails), shelled and deveined, or 1 (12-ounce) package cooked frozen medium shrimp, thawed
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon coarsely ground pepper
  • Freshly grated parmesan cheese for garnish

In covered 2-quart pan, heat juice, broth and wine to boiling.

Meanwhile, in a 3-quart baking dish, microwave butter, olive oil and shallot, uncovered, for 2 minutes on high (100 percent power) or until shallot softens. Add rice; stir well to coat. Cook on high 1 minute. Stir hot liquid and lemon zest into rice mixture. Cover and cook on medium (50 percent power) 15 minutes or until most of liquid is absorbed; stir once. Stir in peas, shrimp, salt and pepper. Cover and cook on medium 3 to 4 minutes or just until shrimp turn opaque throughout and rice is tender but still firm; stir once. Garnish with parmesan and serve.

Per cup: 246 calories, 12 grams protein, 3 grams fat (11 percent calories from fat), 0.9 gram saturated fat, 40 grams carbohydrate, 74 milligrams cholesterol, 758 milligrams sodium, 2 grams fiber.

CHILI-CHOCOLATE BROWNIES

Servings: Makes 48 brownies

Prep time: less than 10 minutes

Cook time: 28 to 30 minutes

  • 1 (19.8-ounce, or family size) package chocolate fudge brownie mix
  • 1 1/2 teaspoons ancho chili pepper powder
  • 1/2 teaspoon chipotle chili pepper powder
  • 1/2 teaspoon cinnamon
  • 1 teaspoon pure vanilla extract
  • 1 cup chocolate chips or chunks
  • Fresh raspberries for garnish, if desired

Heat oven to 350 degrees. Prepare brownie mix according to package directions, stirring ancho and chipotle chili powders, cinnamon and vanilla extract into dry mix. Gently stir in chocolate chips. Spread batter into a 9-by-13-inch baking dish coated with cooking spray. Bake 28 to 30 minutes or until a toothpick comes out with fudgy crumbs. Cool in pan. Cut into squares; garnish with raspberries if desired.

Per brownie: 92 calories, 1 gram protein, 5 grams fat (45 percent calories from fat), 1.3 grams saturated fat, 12 grams carbohydrate, 8 milligrams cholesterol, 40 milligrams sodium, 1 gram fiber.

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