health

7 Day Menu Planner for October 05, 2014

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

Sunday: Family

Enjoy family day with GRILLED MARINATED STEAK. Serve with BAKED POTATOES topped with reduced-fat sour cream. Add steamed FRESH BROCCOLI and WHOLE-GRAIN BREAD. Sweeten the ending with COCONUT CREAM PIE for dessert.

Plan

Save enough steak and pie, and prepare extra potatoes for Monday.

Shopping List

beef top round steak, limes, green onions, canola oil, fresh ginger, garlic, coarse salt, potatoes to bake, reduced-fat sour cream, fresh broccoli, whole-grain bread, coconut cream pie.

GRILLED MARINATED STEAK

Servings: Makes 8 servings

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

Cook time: 25 to 28 minutes; standing time: 5 minutes

  • 2 pounds beef top round steak, cut 1 1/2 inches thick
  • 1/2 cup fresh lime juice
  • 3 tablespoons minced green onions
  • 3 tablespoons water
  • 2 tablespoons canola oil
  • 1 tablespoon minced fresh ginger
  • 3 large cloves crushed garlic
  • 1/4 teaspoon coarse salt

Place beef in resealable plastic bag. Combine juice, onions, water, canola oil, ginger, garlic and salt; mix well. Pour over steak, turning to coat. Marinate in refrigerator 6 hours to overnight; turn occasionally. Remove steak; discard marinade. Grill, covered, 25 to 28 minutes or until beef registers 140 degrees for medium-rare; turn occasionally. Transfer to cutting board. Let stand 5 minutes. Carve steak crosswise into thin slices.

Per serving: 142 calories, 26 grams protein, 3 grams fat (23 percent calories from fat), 1.1 grams saturated fat, no carbohydrate, 58 milligrams cholesterol, 142 milligrams sodium, no fiber.

Monday: Heat and Eat

Make STEAK SALAD by combining salad greens, tomato wedges, red onion rings and sliced cucumbers. Top the combo with thinly sliced leftover steak. Serve with reduced-fat PEPPERCORN RANCH DRESSING. Cut the leftover baked potatoes into wedges, coat with cooking spray, sprinkle with paprika and bake at 425 degrees or until hot. Add CRUSTY ROLLS. For dessert, enjoy leftover PIE.

Plan

Make Tuesday's soup today if time permits.

Shopping List

salad greens, tomatoes, red onion, cucumber, reduced-fat peppercorn ranch dressing, cooking spray, paprika, crusty rolls.

Tuesday: Budget

We're always ready for a tasty and inexpensive bowl of SPLIT PEA SOUP. In a Dutch oven, combine 1 pound dried split peas, 2 cups chopped fresh carrots, 2 cups chopped onions, 1 teaspoon dried thyme, 1/4 teaspoon coarse salt and 2 1/2 quarts water. Bring to boil on medium-high; reduce heat to low and simmer for 1 hour or until vegetables are tender. Stir in 8 ounces sliced, reduced-fat turkey kielbasa; heat through.

Serve with GRILLED CHEESE SANDWICHES and a SPINACH SALAD. FRESH PINEAPPLE is your dessert.

Shopping List

dried split peas, fresh carrots, onions, dried thyme, coarse salt, reduced-fat turkey kielbasa, bread, 50 percent reduced-fat cheddar cheese, fresh spinach, fresh pineapple.

Wednesday: Kids

Make kid-friendly TURKEY ENCHILADA GRANDE and expect to hear the bravos. Add RICE and SLICED AVOCADO to the plate.

Help the kids make SUPER SMOOTHIES for dessert. In a blender, combine 1/4 cup Nutella, 1 cup low-fat vanilla yogurt, 1/2 cup skim milk, 1 cup any mixed frozen fruit and 1 small banana; blend 2 minutes or until smooth. Garnish with light whipped cream.

Shopping List

canola oil, ground turkey breast, canned vegetarian refried beans, canned no-salt-added tomato sauce, packet enchilada sauce mix, cooking spray, corn tortillas, 50 percent reduced-fat cheddar cheese, reduced-fat sour cream, green onions, rice, avocado, Nutella, low-fat vanilla yogurt, skim milk, any mixed frozen fruit, banana, light whipped cream.

TURKEY ENCHILADA GRANDE

Servings: Makes 10 servings

Prep time: 15 minutes

Cook time: about 50 minutes; standing time: 10 minutes

  • 2 teaspoons canola oil
  • 1 pound ground turkey breast
  • 1 (16-ounce) can vegetarian refried beans
  • 2 (8-ounce) cans no-salt-added tomato sauce
  • 3/4 cup water
  • 1 (1 3/8- to 1 5/8-ounce) packet enchilada sauce mix
  • 8 (7- to 8-inch) corn tortillas, divided
  • 1 1/2 cups 50 percent reduced-fat shredded cheddar cheese, divided
  • Reduced-fat sour cream for garnish
  • Sliced green onions for garnish

Heat oven to 350 degrees. In a large nonstick skillet, heat oil on medium. Add ground turkey and cook for 5 minutes or until no longer pink; drain. Stir in beans, tomato sauce, water and enchilada sauce mix. Bring to boil; reduce heat. Simmer, uncovered, 15 minutes; stir occasionally.

Coat a 9-by-13-inch baking dish with cooking spray. Arrange half the tortillas on bottom of dish, trimming and overlapping as necessary to cover. Spoon half of turkey mixture over tortillas in dish. Sprinkle with half of cheese. Repeat with remaining tortillas and turkey mixture. Bake, uncovered, 20 minutes. Sprinkle with remaining cheese. Bake, uncovered, 10 minutes or until heated through. Let stand 10 minutes. Top with sour cream and onions.

Per serving: 219 calories, 20 grams protein, 5 grams fat (21 percent calories from fat), 2 grams saturated fat, 24 grams carbohydrate, 37 milligrams cholesterol, 512 milligrams sodium, 4 grams fiber.

Thursday: Express

Dinner will be on the table in a short time with CHICKEN PANINIS. Slice 4 sub rolls lengthwise; toast open-faced under broiler (or toaster oven) for 1 minute. Spread both sides of rolls with goat cheese (1/4 cup total). Divide and layer with tomato slices (1 large), fresh basil leaves (1 cup), and cooked, sliced chicken breast (from 8- to 10-ounce package). Close rolls. Heat a large nonstick skillet on medium-high and lay one sandwich in pan. Press down with heavyweight 7- or 8-inch pot and grill 3 minutes or until lightly browned. Turn and repeat with other side and the remaining sandwiches.

Serve with BAKED CHIPS and deli COLESLAW. Scoop fat-free STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Friday.

Shopping List

sub rolls, goat cheese, tomato, fresh basil, packaged cooked, sliced chicken breast, baked chips, deli coleslaw, fat-free strawberry ice cream.

Friday: Meatless

Try MARINATED "CUTLETS" WITH SPICY SALSA for a no-meat experience. Pour 1/2 cup vinaigrette into resealable plastic bag. Add 1 (9.7-ounce) package frozen (thawed) meat-free, chicken-style cutlets (such as Quorn or another chicken substitute) to bag; turn to coat. Refrigerate 30 minutes; turn occasionally. Heat oven to 400 degrees.

Meanwhile, combine 3 large chopped peaches, 1 small chopped red bell pepper, 2 tablespoons minced red onion, 1 small seeded and chopped jalapeno pepper, grated lime zest (green part only) and juice of one lime. Cover and refrigerate until ready to use. Remove cutlets and lay them in a shallow baking dish coated with cooking spray and baste each one with marinade. Bake 20 to 25 minutes, turning and basting again. Discard marinade. Serve cutlets with salsa spooned over top.

Add LEMON ZINGER RICE (add butter, fresh lemon juice and grated lemon zest to hot cooked rice), SLICED BEETS and WHOLE-GRAIN BREAD. Leftover ICE CREAM is your dessert.

Tip

Try MARINATED "CUTLETS" WITH SPICY SALSA for a no-meat experience. Pour 1/2 cup vinaigrette into resealable plastic bag. Add 1 (9.7-ounce) package frozen (thawed) meat-free, chicken-style cutlets (such as Quorn or another chicken substitute) to bag; turn to coat. Refrigerate 30 minutes; turn occasionally. Heat oven to 400 degrees.

Meanwhile, combine 3 large chopped peaches, 1 small chopped red bell pepper, 2 tablespoons minced red onion, 1 small seeded and chopped jalapeno pepper, grated lime zest (green part only) and juice of one lime. Cover and refrigerate until ready to use. Remove cutlets and lay them in a shallow baking dish coated with cooking spray and baste each one with marinade. Bake 20 to 25 minutes, turning and basting again. Discard marinade. Serve cutlets with salsa spooned over top.

Add LEMON ZINGER RICE (add butter, fresh lemon juice and grated lemon zest to hot cooked rice), SLICED BEETS and WHOLE-GRAIN BREAD. Leftover ICE CREAM is your dessert.

Shopping List

vinaigrette, frozen meat-free, chicken-style cutlets (such as Quorn or another chicken substitute), peaches, red bell pepper, red onion, jalapeno pepper, lime, cooking spray, butter, lemon, rice, beets, whole-grain bread.

Saturday: Easy Entertaining

Invite some lucky friends to enjoy GRILLED CHICKEN BREASTS. Top the chicken with FIRE-ROASTED CORN AND CHERRY SALSA. Add COUSCOUS, a BOSTON LETTUCE SALAD and CRUSTY ROLLS. For dessert, buy BROWNIES and top them with light WHIPPED CREAM.

Shopping List

boneless, skinless chicken breast halves, dried tart cherries, fresh corn-on-the-cob, red onion, garlic, cilantro, jalapeno peppers, lemon or lime, coarse salt, couscous, Boston lettuce, crusty rolls, brownies, light whipped cream.

health

7 Day Menu Planner for September 28, 2014

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

Sunday: Family

Impress the family with your own recipe for LEG OF LAMB. Accompany your prize with BALSAMIC CHERRY RICE SALAD WITH TOASTED WALNUTS. In a large bowl, combine 3 cups medium-grain cooked rice, 1/2 cup chopped toasted walnuts, 1/2 cup chopped dried cherries, 1/4 cup fresh parsley and 1/4 cup minced green onions. Add 1/3 cup balsamic vinaigrette. Season with coarse salt and pepper to taste and serve.

Add BAGUETTES. End the meal with DOUBLE BLUEBERRY PIE for dessert.

Plan

Save enough lamb and pie for Monday.

Shopping List

ingredients for your leg of lamb, medium-grain rice, walnuts, dried cherries, fresh parsley, green onions, balsamic vinaigrette, coarse salt, pepper, baguettes, jar blueberry all-fruit spread (such as Polaner), cinnamon, fresh blueberries, reduced-fat ready-to-eat graham cracker crust (such as Keebler), light whipped cream.

DOUBLE BLUEBERRY PIE

Prep time: 10 minutes

Cook time: less than 5 minutes; chilling time: 1 to 2 hours

  • 1 (10-ounce) jar blueberry all-fruit spread (such as Polaner)
  • 1/4 teaspoon cinnamon
  • 4 cups fresh blueberries
  • 1 (6-ounce) reduced-fat ready-to-eat graham cracker crust (such as Keebler) (see NOTE)
  • Light whipped cream

In a large bowl, microwave fruit spread and cinnamon on high (100 percent power) 1 to 2 minutes or until melted. Add berries and mix well. Spoon into pie shell. Cover loosely with waxed paper and chill until set, 1 to 2 hours. Slice and serve, garnished with light whipped cream.

NOTE: A frozen or homemade baked pie shell may be used, but the calories and fat will be higher.

Per serving: 227 calories, 2 grams protein, 4 grams fat (15 percent calories from fat), 1 gram saturated fat, 47 grams carbohydrate, no cholesterol, 102 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Use the leftover lamb for LAMB AND MINT-STUFFED PITAS. Heat the chopped lamb; mix with canned drained reduced-sodium chickpeas, some chopped fresh mint and a little plain yogurt to moisten. Spoon into halved whole-wheat pitas. On the side, seed and slice CUCUMBERS and mix with some plain yogurt. Leftover PIE is dessert.

Shopping List

canned reduced-sodium chickpeas, fresh mint, plain yogurt, whole-wheat pitas, cucumbers.

Tuesday: Express

Make it quick tonight with SAUERKRAUT AND KIELBASA SKILLET. Spread some refrigerated, rinsed and drained sauerkraut in a large nonstick skillet. Sprinkle with caraway seeds. Cut low-fat kielbasa in chunks; place on kraut. Add 1 cup beer or apple juice. Cover and cook 20 minutes on medium or until hot.

Serve with RED POTATOES (refrigerated), a packaged GREEN SALAD and RYE BREAD. Sprinkle CHUNKY APPLESAUCE with cinnamon for dessert.

Shopping List

refrigerated sauerkraut, caraway seeds, low-fat kielbasa, beer or apple juice, refrigerated red potatoes, packaged green salad, rye bread, chunky applesauce, cinnamon.

Wednesday: Budget

Save some money with SPICY MUSHROOM AND CHICKEN CHILI, one of the best chilis we've had in a long time. Heat 1 tablespoon canola oil in a Dutch oven on medium. Cook 1 to 2 pounds boneless, skinless well-trimmed chicken thighs (cut into chunks) 5 minutes or until cooked through. Add 2 (14 1/2-ounce) cans fire-roasted diced tomatoes with green chiles (such as Muir Glen or another brand), 1 (15-ounce) can rinsed reduced-sodium pinto beans, 1 pound fresh sliced mushrooms (white or crimini), 1 or 2 cups frozen corn, 1 cup water and 1 to 3 teaspoons chili powder. Bring to boil; reduce heat to low and simmer, covered, 20 minutes or until mixture is hot and chicken is cooked.

Serve with deli COLESLAW and CORNBREAD (from a mix). For dessert, SLICED PEACHES are easy.

Shopping List

canola oil, boneless skinless chicken thighs, canned fire-roasted diced tomatoes with green chiles (such as Muir Glen or another brand), canned reduced-sodium pinto beans, fresh sliced mushrooms (white or crimini), frozen corn, chili powder, deli coleslaw, cornbread mix, peaches.

Thursday: Kids

Kids will come running for COUNTRY-STYLE CUTLETS. Heat oven to 425 degrees. Place 1 (10- to 12-ounce) package refrigerated (cooked and breaded) chicken cutlets on a nonstick, rimmed baking sheet and bake 10 minutes, turning after 5 minutes.

Meanwhile, mix together 1 (10 3/4-ounce) can reduced-fat condensed cream of mushroom soup, 1/2 cup skim milk, 1/2 cup drained sliced canned mushrooms and 2 tablespoons water. Bring to boil; reduce heat and cook 7 minutes or until mixture is smooth and creamy. Place cutlets on plate; spoon sauce over top. Garnish with chopped fresh parsley if desired.

Serve with RICE and frozen petite GREEN PEAS. Add CARROT STICKS and SOFT ROLLS. Dessert is PEARS.

Plan

Prepare enough rice for Saturday.

Shopping List

packaged refrigerated (cooked and breaded) chicken cutlets, canned reduced-fat condensed cream of mushroom soup, skim milk, canned sliced mushrooms, fresh parsley if desired, rice, frozen petite green peas, carrots sticks, soft rolls, pears.

Friday: Meatless

Take a break from meat and enjoy PORTOBELLO FAJITAS. Serve the flavor-packed wraps with canned vegetarian REFRIED BEANS. Enjoy instant BUTTERSCOTCH PUDDING with 1 percent milk for an easy dessert. Add a dollop of light whipped cream.

Shopping List

canola oil, portobello mushrooms, red bell peppers, onion, fajita seasoning, lettuce, fat-free flour tortillas, reduced-fat sour cream, fresh cilantro, canned vegetarian refried beans, instant butterscotch pudding, 1 percent milk, light whipped cream.

PORTOBELLO FAJITAS

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 2 teaspoons canola oil, divided
  • 4 large portobello mushroom caps, sliced
  • 2 medium red bell peppers, sliced
  • 1 medium onion, sliced
  • 1 (1- to 1.12-ounce) packet fajita seasoning (see NOTE)
  • 1/3 cup water
  • 8 lettuce leaves
  • 8 (7- or 8-inch) fat-free flour tortillas
  • Reduced-fat sour cream and chopped fresh cilantro for garnish

Heat 1 teaspoon oil in each of 2 skillets over medium-high heat. To one skillet, add mushrooms; add peppers and onion to other. Cook 6 minutes, turning mushrooms and stirring pepper mixture occasionally, until firm-tender. Remove mushrooms to keep warm. Stir seasoning mix and water into pepper mixture. Cook 1 minute or until saucy. Spoon mushrooms and peppers with onion onto lettuce-lined tortillas. Garnish with sour cream and cilantro. Roll and serve immediately.

NOTE: Reduce the sodium by making your own fajita seasoning mix.

Per serving: 315 calories, 11 grams protein, 5 grams fat (14 percent calories from fat), 0.2 gram saturated fat, 59 grams carbohydrate, no cholesterol, 1,363 milligrams sodium, 5 grams fiber.

Saturday: Easy Entertaining

We gave TILAPIA VERACRUZ a thumbs-up for its delicious flavor and its colorful presentation. Serve it alongside leftover RICE and BUTTERED CARROTS. Add a GREEN SALAD and SOURDOUGH ROLLS. Enjoy CHEESECAKE with fresh STRAWBERRIES for dessert.

Shopping List

cooking spray, tilapia fillets, olive oil, onion, cumin, garlic, fresh cilantro, orange, pitted green olives, lime, capers, no-salt-added tomato paste, canned mild diced tomatoes and green chiles, carrots, butter, salad greens, sourdough rolls, cheesecake, fresh strawberries.

TILAPIA VERACRUZ

Prep time: 15 minutes

Cook time: 25 to 30 minutes

  • 4 (6-ounce) tilapia fillets
  • 1 tablespoon olive oil
  • 2 cups onion, chopped
  • 1 teaspoon cumin
  • 1 garlic clove, minced
  • 1/4 cup water
  • 2 tablespoons chopped fresh cilantro
  • 3 tablespoons fresh orange juice
  • 2 tablespoons chopped pitted green olives
  • 1 tablespoon fresh lime juice
  • 1 tablespoon capers
  • 2 tablespoons no-salt-added tomato paste
  • 1 (10-ounce) can mild diced tomatoes and green chiles, with liquid

Heat oven to 400 degrees. Fold fish to an even thickness; secure with wooden toothpicks if necessary. Place fish in a 9-by-13-inch baking dish coated with cooking spray; set aside. Heat oil in a large nonstick skillet on medium-high. Add onion; cook 3 minutes. Add cumin and garlic; cook 1 1/2 minutes. Add water, cilantro, orange juice, olives, lime juice, capers, tomato paste and tomatoes and green chiles with liquid. Bring to boil; reduce heat and simmer 3 minutes or until slightly thickened. Pour tomato mixture over fish. Bake 15 to 20 minutes or until fish flakes and is opaque throughout. Remove picks if necessary and serve immediately.

Per serving: 259 calories, 36 grams protein, 7 grams fat (25 percent calories from fat), 1.6 gram saturated fat, 14 grams carbohydrate, 85 milligrams cholesterol, 571 milligrams sodium, 3 grams fiber.

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.

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