health

7 Day Menu Planner for November 30, 2014

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

Sunday: Family

For family day, make this simple CREOLE PEPPER STEAK. Combine 2 cloves minced garlic, 1 teaspoon dried thyme, 1 teaspoon paprika, 1/2 teaspoon white pepper, 1/2 teaspoon red pepper and 1/2 teaspoon black ground pepper; mix well. Press evenly onto both sides of 1-pound beef top-round steak (cut 1-inch thick). Grill over medium coals 16 to 18 minutes for medium-rare; turn once. Let stand 5 minutes; carve steak diagonally into thin slices and serve.

Accompany the steak with your ROASTED RED POTATOES and ROASTED CARROTS. Add a LETTUCE WEDGE SALAD and DINNER ROLLS. MERINGUE COOKIES are a melt-in-your-mouth dessert.

Plan

Grill an extra 1-pound steak, prepare extra potatoes and carrots, and save enough rolls and meringue cookies for Monday.

Shopping List

garlic, dried thyme, paprika, white pepper, red pepper, black ground pepper, beef top-round steak, red potatoes, fresh carrots, lettuce, dinner rolls, meringue cookies.

Monday: Heat and Eat

Make STEAK SALAD for a quick meal. Buy a packaged mixed greens salad and combine with leftover sliced beef, leftover chopped potatoes and leftover chopped carrots. Drizzle with a light vinaigrette and toss to coat. Serve with deli BEAN SOUP and leftover ROLLS. Leftover MERINGUE COOKIES are a quick dessert.

Shopping List

packaged mixed greens salad, light vinaigrette, deli bean soup.

Tuesday: Kids

Call the kids for TUNA NUNA DINNER. Cook 3 cups rotini pasta according to directions; drain. Meanwhile, in the pasta pot, mix 1 (6-ounce) can drained chunk white tuna in water, 1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of mushroom soup, 1 soup can water and 1 cup frozen peas and carrots (thawed). Cook 2 minutes on medium; stir in cooked pasta, and heat 1 to 2 minutes more or until heated through. Remove from heat and add 2 cups shredded 50 percent reduced-fat cheddar cheese; stir until melted.

Serve with GREEN BEANS and a CHOPPED LETTUCE SALAD. Make TEDDY GRAHAM PUDDING for dessert. Mix chocolate Teddy Grahams into instant vanilla pudding made with 1 percent milk. Garnish with light whipped cream.

Plan

Save enough Teddy Grahams for Wednesday.

Shopping List

rotini pasta, canned chunk white tuna in water, condensed reduced-fat, reduced-sodium cream of mushroom soup, frozen peas and carrots, 50 percent reduced-fat cheddar cheese, green beans, lettuce, chocolate Teddy Grahams, instant vanilla pudding, 1 percent milk, light whipped cream.

Wednesday: Meatless

BLACK BEANS AND RICE will bring everyone to the table in a hurry. Serve the spicy dish with deli COLESLAW. Stir chopped red bell pepper into the slaw for a flavor boost. CHUNKY APPLESAUCE and leftover TEDDY GRAHAMS make a good dessert.

Plan

Save enough coleslaw for Thursday.

Shopping List

olive oil, onion, fresh jalapeno peppers, garlic, canned black beans in seasoned sauce, tomato, picante sauce, brown rice, deli coleslaw, red bell pepper, chunky applesauce.

BLACK BEANS AND RICE

Servings: Makes 5 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 small fresh jalapeno peppers, seeded and chopped
  • 1 tablespoon minced garlic
  • 2 (15-ounce) cans black beans in seasoned sauce, undrained
  • 1 large tomato, chopped
  • 1/4 cup picante sauce
  • 4 cups hot cooked brown rice

Heat oil in a large nonstick skillet on medium. Add onion, peppers and garlic; cook 5 minutes or until onion is softened. Stir in beans with sauce, tomato and picante sauce. Cover and cook 8 minutes or until heated though. Serve over rice.

Per serving: 352 calories, 13 grams protein, 5 grams fat (13 percent calories from fat), 0.7 gram saturated fat, 64 grams carbohydrate, no cholesterol, 619 milligrams sodium, 11 grams fiber.

Thursday: Express

Stop by the deli for a BARBECUE ROTISSERIE CHICKEN. Add BAKED BEANS and some leftover COLESLAW along with CORNBREAD (from a mix) to the meal. PEACHES are dessert.

Shopping List

deli barcecue rotisserie chicken, baked beans, cornbread mix, peaches.

Friday: Budget

CHICKEN AND WHITE BEANS PROVENCAL offers a different twist: flavor without extra calories. Serve with a SPINACH SALAD and BAGUETTES. For dessert, ORANGE SECTIONS are a refreshing dessert.

Shopping List

canola oil, chicken cutlets, garlic, onion, canned stewed tomatoes, dried oregano, dried basil, coarse salt, pepper, canned reduced-sodium cannellini beans, spinach, baguettes, oranges.

CHICKEN AND WHITE BEANS PROVENCAL

Servings: Makes 5 servings

Prep time: 10 minutes

Cook time: about 25 minutes

  • 1 tablespoon canola oil
  • 1 pound chicken cutlets
  • 2 cloves garlic, minced
  • 1 large onion, chopped
  • 2 (14 1/2-ounce) cans chopped stewed tomatoes with liquid
  • 1 teaspoon dried oregano
  • 3 teaspoons dried basil
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 3 (15-ounce) cans reduced-sodium cannellini beans, rinsed

Heat oil in a large nonstick skillet on medium-high. Add chicken; cook 1 to 2 minutes on each side or until browned. Remove; set aside. In same skillet, reduce heat to medium and add garlic and onion and cook 5 minutes or until softened. Stir in tomatoes, oregano, basil, salt and pepper. Bring to boil; reduce heat and simmer 10 minutes. Add beans and chicken. Cover and simmer 5 minutes or until liquid is slightly reduced. Spoon beans and liquid into a serving bowl and top with chicken.

Per serving: 412 calories, 35 grams protein, 5 grams fat (12 percent calories from fat), 0.7 gram saturated fat, 54 grams carbohydrate, 58 milligrams cholesterol, 564 milligrams sodium, 14 grams fiber.

Saturday: Easy Entertaining

Everyone at the table agreed that BAKED COD WITH CHERRY TOMATOES AND CHICKPEAS should go into the yummy "keepers" file. Serve the colorful fish dish with FRESH BROCCOLI FLORETS and WHOLE-GRAIN ROLLS.

Make BABY BERRY TARTS for dessert. Spoon 1 (8-ounce) package light strawberry cream cheese spread into a pastry bag or large sturdy food bag with a star piping tip. Pipe the cheese into 15 thawed baked mini phyllo dough shells (from a 2.1-ounce frozen package). Slice each of 15 fresh strawberries about 3 times from tip nearly to top. Fan slices; place on filling to garnish.

Shopping List

extra-virgin olive oil, ground coriander, paprika, cayenne pepper, coarse salt, skinless cod fillets, canned reduced-sodium chickpeas, cherry tomatoes, fat-free chicken broth, shallots, garlic, lemon, pepper, cilantro, fresh broccoli, whole-grain rolls, light strawberry cream cheese, frozen baked mini phyllo dough shells, fresh strawberries.

BAKED COD WITH CHERRY TOMATOES AND CHICKPEAS

Servings: Makes 8 servings

Prep time: 20 minutes

Cook time: 20 to 24 minutes

  • 5 tablespoons extra-virgin olive oil, divided
  • 2 teaspoons ground coriander, divided
  • 2 teaspoons paprika, divided
  • 1/8 cayenne pepper
  • 1 teaspoon coarse salt, divided
  • 2 pounds skinless cod fillets, divided into 8 portions (1 to 1 1/2 inches thick)
  • 2 (15-ounce) cans reduced-sodium chickpeas, rinsed
  • 12 ounces cherry tomatoes, halved
  • 1/4 cup fat-free chicken broth
  • 2 shallots, minced
  • 5 cloves garlic, minced
  • 1 tablespoon lemon zest
  • 1 tablespoon lemon juice
  • 1/4 teaspoon pepper
  • Chopped cilantro for garnish

In a small bowl, combine 2 tablespoons oil, 1 teaspoon coriander, 1 teaspoon paprika, cayenne and 3/4 teaspoon salt. Rub cod evenly with mixture. Place cod in resealable plastic bag, seal and toss to coat. Refrigerate 1 hour.

When ready to bake, heat oven to 400 degrees. In a 9-by-13-inch baking dish, combine chickpeas, tomatoes, broth, shallots, garlic, lemon zest, lemon juice, 1 tablespoon oil, remaining coriander, remaining paprika, remaining salt and pepper. Nestle cod into chickpea mixture. Bake 20 to 24 minutes or until fish is opaque throughout. Drizzle with remaining oil and sprinkle with cilantro. Serve. (Adapted from "The Make-Ahead Cook," Editors at America's Test Kitchen; Cook's Illustrated, 2014.)

Per serving: 282 calories, 24 grams protein, 10 grams fat (33 percent calories from fat), 1.3 grams saturated fat, 23 grams carbohydrate, 43 milligrams cholesterol, 358 milligrams sodium, 5 grams fiber.

health

7 Day Menu Planner for November 23, 2014

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

Sunday: Family

Take the family on a culinary trip and enjoy SOUTHWESTERN PORK KEBABS. In a resealable plastic bag, toss together 8 boneless top-loin pork chops (cut into 1-inch cubes), 8 tablespoons reduced-sodium taco seasoning mix, 1 red bell pepper (cut into 1-inch pieces) and 1 large onion (cut into 1-inch pieces) until evenly coated. Alternately thread pork cubes with pepper and onion onto 8 skewers. Grill on medium-high 8 to 10 minutes, turning occasionally, or until pork is browned and reaches 145 degrees.

Serve with MARMALADE SWEET POTATOES. Cook 2 medium, peeled sweet potatoes (cut into bite-size pieces) in water to cover for 15 minutes or until tender; drain. Stir in 2 tablespoons orange marmalade and 1 tablespoon butter and toss to coat.

On the side, add GREEN PEAS (frozen), a MIXED GREENS SALAD and DINNER ROLLS to your meal. For dessert, top GINGERBREAD (from a mix) with light WHIPPED CREAM.

Plan

Prepare enough kebabs and save some gingerbread for Monday.

Shopping List

boneless top-loin pork chops, reduced-sodium taco seasoning mix, red bell pepper, onion, sweet potatoes, orange marmalade, butter, frozen green peas, salad greens, dinner rolls, gingerbread mix, light whipped cream.

Monday: Heat and Eat

STUFFED PITAS will be quick and easy. Heat leftover kebabs; chop and stuff them into whole-grain pitas spread with honey-mustard dressing. Serve with RICE tossed with fresh chopped parsley. Alongside, add SLICED CUCUMBERS in cider vinegar. Warm the leftover GINGERBREAD for dessert.

Shopping List

whole-grain pitas, honey-mustard dressing, rice, fresh parsley, cucumbers, cider vinegar.

Tuesday: Kids

BAKED PASTA has "kids" written all over it with its mild flavor and simple preparation. Serve it with CARROT and CELERY STICKS and SOFT ROLLS. For dessert, make instant CHOCOLATE PUDDING with 1 percent milk and let the kids stir sliced bananas into the pudding.

Shopping List

cooking spray, 95 percent lean ground beef, onion, garlic, coarse salt, pepper, jar no-salt-added or regular red pasta sauce, refrigerated vegetable- or herb-filled tortellini, 50 percent reduced-fat cheddar cheese, fresh parsley, carrot and celery sticks, soft rolls, instant chocolate pudding, 1 percent milk, bananas.

BAKED PASTA

Servings: Makes 4 servings

Prep time: 10 minutes

Cook time: about 45 minutes

  • 1/2 pound 95 percent lean ground beef
  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • Coarse salt and pepper to taste
  • 1 (24- to 26-ounce) jar no-salt-added or regular red pasta sauce
  • 1/2 cup water
  • 1 (9-ounce) package refrigerated vegetable- or herb-filled tortellini
  • 1/2 cup shredded 50 percent reduced-fat cheddar cheese
  • Chopped fresh parsley for garnish

Heat oven to 350 degrees. Coat a 7-by-11-inch baking dish with cooking spray. In a large nonstick skillet, cook beef, onion and garlic on medium for 8 minutes or until beef is no longer pink. Drain well and season with salt and pepper to taste. Stir in pasta sauce and water. Arrange tortellini evenly on bottom of dish. Spoon beef mixture over tortellini; sprinkle cheese over beef mixture. Cover with nonstick foil; bake 30 minutes. Uncover and bake 5 more minutes. Garnish with parsley.

Per serving: 404 calories, 28 grams protein, 11 grams fat (25 percent calories from fat), 4.7 grams saturated fat, 49 grams carbohydrate, 72 milligrams cholesterol, 908 milligrams sodium, 6 grams fiber.

Wednesday: Express

You'll be eating MEATBALL STROGANOFF in no time. Whisk 1 (1.5-ounce) package stroganoff sauce mix into 2 cups water to blend. Pour into a large skillet; add 1 (1 1/2-pound) package fully cooked, frozen turkey meatballs and bring to a boil. Reduce heat, cover and simmer, stirring occasionally, 10 to 15 minutes or until meatballs are hot. Remove from heat; stir in 1 cup reduced-fat sour cream. Serve over no-yolk NOODLES. Sprinkle with chopped fresh parsley, if desired.

Add a packaged GREENS SALAD and CRUSTY ROLLS. Fresh PINEAPPLE is dessert.

Shopping List

packaged stroganoff sauce mix, packaged fully cooked frozen turkey meatballs, reduced-fat sour cream, no-yolk noodles, fresh parsley, packaged greens salad, crusty rolls, fresh pineapple.

Thursday: Meatless

Enjoy a low-cost, no-meat dinner with SPINACH BAKED PENNE. Heat oven to 350 degrees. Cook 10 ounces penne pasta according to directions; drain. In a 2-quart baking dish coated with cooking spray, combine cooked pasta and 1 (14 1/2-ounce) can Italian-style stewed tomatoes; mix well. Top with 1 (16-ounce) package creamed spinach (thawed); sprinkle top with freshly grated parmesan. Cover tightly. Bake 40 minutes.

Add GREEN BEANS and GARLIC TOAST. Munch on RED and GREEN GRAPES for dessert.

Shopping List

penne pasta, cooking spray, canned Italian-style stewed tomatoes, frozen creamed spinach, parmesan, green beans, garlic toast, red and green grapes.

Friday: Budget

CORN CHOWDER is perfect for a chilly fall evening. Serve over BROWN RICE. Add GRILLED HAM AND CHEESE SANDWICHES. Alongside, make dessert easy with KIWIFRUIT.

Shopping List

onion, green pepper, canola oil, frozen corn, canned fat-free chicken broth, potato, flour, coarse salt, black pepper, 1 percent milk, reduced-fat shredded white cheddar cheese, bacon, parsley, brown rice, ham, cheese, bread, kiwifruit.

CORN CHOWDER

Servings: Makes 6 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1 medium onion, chopped
  • 1/2 cup chopped green pepper
  • 1 tablespoon canola oil
  • 3 cups frozen corn
  • 1 (14-ounce) can fat-free chicken broth
  • 1 cup cubed, peeled potato
  • 2 tablespoons flour
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 1 1/2 cups 1 percent milk
  • 1 cup reduced-fat shredded white cheddar cheese
  • 2 slices cooked bacon, crumbled
  • 2 tablespoons chopped parsley for garnish

In a large saucepan, cook onion and pepper in hot canola oil until onion is softened. Stir in corn, broth and potato. Bring to boil; reduce heat to low. Simmer, covered, 10 to 15 minutes or until vegetables are tender; stir occasionally. In a small bowl, combine flour, salt and pepper. Stir milk into flour mixture; add to corn mixture in pan. Cook and stir until slightly thickened and bubbly. Cook and stir 1 more minute. Stir in cheese; heat until melted and smooth. Top each serving with bacon and parsley. (Adapted from "Better Homes and Gardens New Cook Book 16th Edition," Houghton Mifflin Harcourt, 2014.)

Per serving: 231 calories, 13 grams protein, 8 grams fat (28 percent calories from fat), 3.1 grams saturated fat, 33 grams carbohydrate, 16 milligrams cholesterol, 596 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

There was no doubt that our guests enjoyed MOROCCAN CHICKEN -- the proof was in the clean plates. Serve the savory chicken and sauce over COUSCOUS. Add STEAMED FRESH CARROTS to the plate with a SPINACH SALAD on the side. Serve with whole-grain PITA WEDGES. Buy a COCONUT CREAM PIE for dessert.

Shopping List

fresh parsley, garlic, chicken breast tenders or cutlets, cooking spray, canned no-salt-added diced tomatoes, pimiento-stuffed olives, lemon, couscous, fresh carrots, fresh spinach, whole-grain pita bread, coconut cream pie.

MOROCCAN CHICKEN

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: 25 to 30 minutes

  • 3/4 cup chopped fresh parsley
  • 5 cloves garlic, minced
  • 1 to 1 1/4 pounds chicken breast tenders or cutlets
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes with juice
  • 1/2 cup chopped pimiento-stuffed olives
  • 1 tablespoon grated lemon rind (yellow part only)

Heat oven to 400 degrees. Combine parsley and garlic; rub over chicken. Arrange chicken in a 9-by-13-inch baking dish coated with cooking spray. Separately, combine tomatoes with juice, olives and lemon rind; mix well. Spoon over chicken. Cover and bake 25 to 30 minutes or until chicken is no longer pink. Serve chicken and sauce immediately over couscous.

Per serving: 185 calories, 26 grams protein, 5 grams fat (27 percent calories from fat), 1 gram saturated fat, 7 grams carbohydrate, 73 milligrams cholesterol, 590 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for November 16, 2014

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

Sunday: Express

To keep it simple during this busy week, rely on a SPIRAL-SLICED HAM, POTATO SALAD and BAKED BEANS for an easy express meal. Add a LETTUCE WEDGE and PUMPERNICKEL BREAD. Finish the quick meal with COCONUT CAKE.

Plan

Cook Monday's rice today, making enough for Friday. Save enough ham and cake for Tuesday.

Shopping List

spiral-sliced ham, potato salad, baked beans, lettuce, pumpernickel bread, coconut cake.

Monday: Kids

If you can't be a cowboy, at least you can eat COWBOY BEANS AND RICE WITH FRANKS. Heat 1 teaspoon canola oil in a large nonstick skillet over medium until hot. Add 1/2 medium chopped onion and 1/2 medium chopped green bell pepper; cook and stir 3 to 4 minutes or until softened. Add 4 hot dogs (lowest sodium, lowest fat available, cut into 1-inch pieces), 3 cups cooked rice, 2 (15-ounce) cans rinsed reduced-sodium pinto beans and 3/4 cup barbecue sauce; mix well. Reduce heat to low and simmer 6 or 7 minutes or until hot.

For some crunch, dip CELERY STICKS into ranch dressing. Add CORNBREAD MUFFINS (from a mix). PEARS are dessert.

Plan

Save enough muffins for Tuesday. Cook enough rice for Friday.

Shopping List

canola oil, onion, green bell pepper, lowest-sodium, lowest-fat hot dogs, rice, canned reduced-sodium pinto beans, barbecue sauce, celery sticks, ranch dressing, cornbread muffin mix, pears.

Tuesday: Budget

Buy canned LENTIL SOUP and add some chopped (leftover) ham for extra flavor. Serve with a SPINACH SALAD and leftover MUFFINS. Slice leftover CAKE for dessert.

Shopping List

canned lentil soup, fresh spinach.

Wednesday: Meatless

Enjoy the meaty texture of BARBECUE PORTOBELLO MUSHROOM SANDWICHES ON FOCACCIA. Slice focaccia into 6 squares, then slice horizontally and toast. Brush 6 portobello mushrooms with barbecue sauce and broil 3 minutes (gill-side down) or until tender.

To assemble, place 1 mushroom on bottom of focaccia and top with roasted red bell peppers cut into strips, 5 basil leaves and 1 tablespoon goat cheese. Top with remaining focaccia; cut in half and serve.

Serve with BAKED FRIES (frozen). PEACHES make a good dessert.

Shopping List

focaccia, portobello mushrooms, barbecue sauce, roasted red bell peppers, fresh basil, goat cheese, frozen fries, peaches.

Thursday: Family; Thanksgiving

Lots of us like the traditional TURKEY, DRESSING, GRAVY AND CRANBERRIES for Thanksgiving. This year, try this CANDIED SWEET POTATO CASSEROLE for a little change. Go back to tradition and serve PUMPKIN PIE with light whipped cream for dessert.

Plan

Save the leftovers for Friday and any other future feasts.

Shopping List

turkey to roast, dressing, gravy, cranberries, brown sugar, orange juice, pure vanilla extract, pumpkin pie spice, sweet potatoes, cooking spray, butter, flour, pecans, miniature marshmallows, pumpkin pie, light whipped cream for dessert.

CANDIED SWEET POTATO CASSEROLE

Servings: Makes 10 servings

Prep time: 20 minutes

Cook time: about 1 hour

  • 1/2 cup firmly packed brown sugar, divided
  • 2 tablespoons orange juice
  • 2 teaspoons pure vanilla extract
  • 1 1/2 teaspoons pumpkin pie spice, divided
  • 3 pounds sweet potatoes, peeled and cut into 1-inch pieces
  • 3 tablespoons butter, divided
  • 1/4 cup flour
  • 1/2 cup chopped pecans
  • 2 cups miniature marshmallows

Heat oven to 375 degrees. Mix 1/4 cup of the brown sugar, orange juice, vanilla extract and 1 teaspoon of pie spice in a large bowl. Add potatoes; toss to coat. Spoon into a 9-by-13-inch baking dish coated with cooking spray. Dot with 1 tablespoon butter. Cover and bake 45 minutes or until potatoes are slightly tender.

Meanwhile, mix flour, remaining brown sugar and remaining pie spice in medium bowl. Cut in remaining butter with fork until crumbly. Stir in pecans and marshmallows. Remove casserole from oven and stir gently to coat potatoes in syrup. Sprinkle evenly with marshmallow-crumb topping. Uncover and return to oven. Bake 7 to 10 minutes longer or until potatoes are tender and topping is golden brown.

Per serving: 275 calories, 3 grams protein, 8 grams fat (24 percent calories from fat), 2.6 grams saturated fat, 50 grams carbohydrate, 9 milligrams cholesterol, 117 milligrams sodium, 5 grams fiber.

Friday: Heat and Eat

Use the leftover turkey for ASIAN TURKEY WRAPS. Heat the leftover RICE. Leftover PIE is dessert. That was easy.

Shopping List

rice wine vinegar, sugar, sesame seeds, dark sesame oil, coarse salt, celery, radishes, green onions, slivered almonds, fat-free whole-grain tortillas, fresh basil.

ASIAN TURKEY WRAPS

Servings: Makes 4 servings

Prep time: 15 minutes

  • 1/4 cup rice wine vinegar
  • 1 tablespoon sugar
  • 1 tablespoon sesame seeds
  • 1 tablespoon dark sesame oil
  • 1/2 teaspoon coarse salt
  • 2 cups chopped leftover turkey breast (cooked)
  • 3/4 cup sliced celery
  • 6 radishes, sliced
  • 3 green onions, sliced
  • 3 tablespoons toasted slivered almonds
  • 4 (8- to 10-inch) fat-free whole-grain tortillas
  • 1 tablespoon fresh basil

Combine vinegar, sugar, sesame seeds, sesame oil and salt; mix well, then chill. Combine turkey, celery, radishes, onions and almonds. Drizzle chilled dressing over turkey mixture and toss to coat. Spoon evenly onto tortillas, sprinkle with basil and roll. Cut in half and serve immediately.

Per serving: 316 calories, 27 grams protein, 11 grams fat (31 percent calories from fat), 2.2 grams saturated fat, 27 grams carbohydrate, 60 milligrams cholesterol, 622 milligrams sodium, 5 grams fiber.

Saturday: Easy Entertaining

For a change of pace, invite your guests for MEDITERRANEAN SHRIMP. Serve with TOMATO CAPER SALAD. Mix together 2 tablespoons rinsed capers, 2 tablespoons balsamic vinegar, 1 tablespoon olive oil, coarse salt to taste and 1/2 teaspoon pepper. Drizzle over 2 cups halved grape tomatoes; let stand for 15 minutes to 1 hour. Sprinkle with 6 shredded basil leaves. Serve over lettuce.

Add GARLIC BREAD. For dessert, sprinkle toasted coconut over FRESH PINEAPPLE.

Shopping List

orzo pasta, olive oil, red onion, red bell pepper, fresh zucchini, shelled and deveined medium shrimp, fresh dill, pepper, crumbled reduced-fat feta cheese, sliced black olives, capers, balsamic vinegar, coarse salt, grape tomatoes, fresh basil, lettuce, garlic bread, coconut, fresh pineapple.

MEDITERRANEAN SHRIMP

Servings: Makes 4 servings

Prep time: 20 minutes

Cook time: less than 10 minutes, plus pasta

  • 8 ounces orzo pasta
  • 1 tablespoon olive oil
  • 1 medium red onion, thinly sliced
  • 1 medium red bell pepper, thinly sliced
  • 1 medium fresh zucchini, thinly sliced
  • 1 pound medium shrimp, shelled and deveined
  • 1/4 cup chopped fresh dill
  • 1/4 teaspoon freshly ground black pepper
  • 3 ounces crumbled reduced-fat feta cheese
  • 1/4 cup sliced black olives

Cook orzo pasta according to directions.

Meanwhile, heat oil in large skillet over medium. Add onion and bell pepper. Cook 4 minutes or until softened. Stir in zucchini and cook 2 minutes or until almost tender. Stir in shrimp, dill and black pepper. Cover and cook 2 to 3 minutes or until shrimp are opaque. Spoon over orzo, sprinkle with cheese and olives, and serve.

Per serving: 398 calories, 28 grams protein, 9 grams fat (20 percent calories from fat), 2.4 grams saturated fat, 51 grams carbohydrate, 151 milligrams cholesterol, 608 milligrams sodium, 4 grams fiber.

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