health

7 Day Menu Planner for September 21, 2014

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

Sunday: Family

Buy SMOKED TURKEY BREASTS for family day. On the side, add CORN-ON-THE-COB along with MOROCCAN ORANGE BEET SALAD and WHOLE-GRAIN ROLLS. For dessert, slice POUND CAKE and top it with STRAWBERRY SAUCE and light whipped cream.

Plan

Save enough turkey for Monday and Tuesday; save enough cake for Monday.

Shopping List

smoked turkey breasts, corn-on-the-cob, jarred whole pickled beets, canned reduced-sodium chickpeas, orange, olive oil, cumin, coarse salt, black pepper, baby salad greens, reduced-fat feta cheese, pistachios, whole-grain rolls, pound cake, strawberry sauce, light whipped cream.

MOROCCAN ORANGE BEET SALAD

Prep time: 15 minutes

  • 1 (16-ounce) jar whole pickled beets, drained and quartered
  • 1 (15-ounce) can rinsed reduced-sodium chickpeas (garbanzo beans)
  • 1 tablespoon grated orange zest
  • 1/4 cup orange juice
  • 2 tablespoons olive oil
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon coarse salt
  • Freshly ground black pepper to taste
  • 4 cups mixed baby salad greens
  • 1/3 cup crumbled reduced-fat feta cheese
  • 1/4 cup pistachios, chopped

Place beets and chickpeas in medium bowl. In a small bowl, whisk together orange zest, juice, olive oil, cumin, salt and pepper. Pour over beet mixture and toss gently to coat. Arrange greens on 4 individual plates. Spoon beet mixture over greens; sprinkle with cheese and pistachios.

Per serving: 298 calories, 12 grams protein, 13 grams fat (38 percent calories from fat), 2.3 grams saturated fat, 37 grams carbohydrate, 5 milligrams cholesterol, 751 milligrams sodium, 7 grams fiber.

Monday: Heat and Eat

Make TURKEY BLT ROLL-UPS for a quick meal. Spread horseradish-mayonnaise (from a jar) on fat-free flour tortillas. Top with shredded lettuce, thinly sliced tomatoes, leftover turkey slices and crumbled bacon. Roll and serve with deli BROCCOLI SALAD. Top leftover CAKE with fat-free CHOCOLATE ICE CREAM for dessert.

Plan

Save enough broccoli salad for Tuesday; save enough ice cream for Thursday.

Shopping List

horseradish-mayonnaise, fat-free flour tortillas, lettuce, tomatoes, bacon, deli broccoli salad, fat-free chocolate ice cream.

Tuesday: Budget

Since it's low-cost and tasty, you can't have too much of a good thing, especially when it saves money like this OPEN-FACE TURKEY SANDWICH on dense white bread. Place the bread on a plate, top with sliced leftover turkey and heated turkey gravy (or chicken gravy). Make or buy MASHED POTATOES and add the leftover BROCCOLI SALAD. For dessert, SLICED PEACHES go down easily.

Shopping List

dense white bread, jarred or canned turkey gravy (or chicken gravy), mashed potatoes or potatoes to mash, peaches.

Wednesday: Express

With just a few ingredients, you can have MAC 'N' CHEESE WITH SHRIMP. Cook 2 (12-ounce) boxes creamy cheese sauce and shell pasta according to directions. Two minutes before pasta is done, add 1 (12-ounce) package frozen, cooked medium shrimp (peeled and deveined). Cook, stirring often, 2 minutes or until shrimp are opaque. Drain pasta and shrimp; return to pot. Stir in cheese sauce from packets. Pour into serving dish. Top each serving with some salsa.

Serve with a ROMAINE SALAD and GARLIC BREAD. Fresh PINEAPPLE SPEARS are an easy dessert.

Shopping List

boxes of creamy cheese sauce and shell pasta, packaged frozen, cooked medium shrimp (peeled and deveined), salsa, romaine, garlic bread, fresh pineapple spears.

Thursday: Kids

Here come the kids for your BEANY ENCHILADAS. Heat oven to 350 degrees. Spread fat-free flour tortillas with canned vegetarian refried beans. Sprinkle with 50 percent reduced-fat shredded cheddar cheese; roll. Place in baking dish coated with cooking spray. Top with canned enchilada sauce and more shredded cheese. Bake 20 minutes or until heated through.

Serve with SLICED AVOCADO ON LETTUCE. Top leftover ICE CREAM with CHOCOLATE SPRINKLES for dessert.

Shopping List

fat-free flour tortillas, canned vegetarian refried beans, 50 percent reduced-fat cheddar cheese, cooking spray, canned enchilada sauce, avocado, lettuce, chocolate sprinkles.

Friday: Meatless

Skip meat tonight and enjoy TOMATO OLIVE FRITTATA. Add fresh YELLOW SQUASH, a SPINACH SALAD WITH EGG WEDGES and toasted whole-grain ENGLISH MUFFINS. TAPIOCA PUDDING is an easy dessert.

Shopping List

eggs, flour, pepper, reduced-fat cheddar cheese, canned sliced black olives, green onions, tomato, Italian seasoning, cooking spray, fresh yellow squash, spinach, whole-grain English muffins, tapioca pudding.

TOMATO OLIVE FRITTATA

Prep time: 10 minutes

Cook time: 35 to 40 minutes

  • 3 large eggs
  • 2 egg whites
  • 1 tablespoon flour
  • 1/2 teaspoon ground black pepper
  • 2 cups shredded 50 percent reduced-fat cheddar cheese
  • 1 (3.8-ounce) can sliced black olives, drained
  • 1/2 cup green onions, thinly sliced
  • 1 cup tomato, seeded and chopped
  • 1 1/2 teaspoons Italian seasoning

Heat oven to 350 degrees. In medium bowl, whisk 1 whole egg with flour until blended. Whisk in remaining eggs and egg whites and pepper. Stir in cheese, olives, green onions, tomato and Italian seasoning. Spread in a 7-by-11-inch baking dish coated with cooking spray. Bake 35 to 40 minutes or until golden and center is set.

Per serving: 254 calories, 23 grams protein, 16 grams fat (52 percent calories from fat), 7.6 grams saturated fat, 9 grams carbohydrate, 170 milligrams cholesterol, 626 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Our guests came back for seconds of BAKED CHICKEN FLORENTINE. Serve over SPAGHETTI tossed in olive oil and a MIXED GREENS SALAD. Add ITALIAN BREAD. Buy FRUIT TARTS for dessert.

Shopping List

Italian-seasoned or regular fine dry bread crumbs, parmesan cheese, boneless, skinless chicken breast halves, green onions, butter, flour, 1 percent milk, frozen chopped spinach, cooked ham, spaghetti, olive oil, salad greens, Italian bread, fruit tarts.

BAKED CHICKEN FLORENTINE

Prep time: 15 minutes

Cook time: less than 1 hour

  • 1/2 cup Italian-seasoned or regular fine dry bread crumbs
  • 1/4 cup freshly grated parmesan cheese
  • 6 boneless, skinless chicken breast halves (5 to 6 ounces each)
  • 1/2 cup green onions, sliced
  • 1 tablespoon butter
  • 2 tablespoons flour
  • 1 cup 1 percent milk
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
  • 4 ounces diced cooked ham (about 2/3 cup)

Heat oven to 350 degrees. Combine bread crumbs and cheese; coat chicken lightly with mixture. Arrange chicken in a 9-by-13-inch baking dish. Set remaining crumb mixture aside. In a pan, cook onions on medium-high in butter for 3 minutes or until softened. Reduce heat to medium. Stir in flour; then stir in milk all at once. Cook and stir until thickened and bubbly; continue to cook and stir 1 more minute. Stir in spinach and ham. Divide and spoon mixture over each chicken breast, pressing lightly into chicken. Sprinkle with reserved crumb mixture. Bake, uncovered, 40 to 45 minutes or until chicken is 165 degrees.

Per serving: 300 calories, 41 grams protein, 9 grams fat (27 percent calories from fat), 3.2 grams saturated fat, 13 grams carbohydrate, 111 milligrams cholesterol, 779 milligrams sodium, 2 grams fiber.

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.

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