health

7 Day Menu Planner for December 07, 2014

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

Sunday: Family

Buy a SMOKED TURKEY BREAST for family day. Everyone will like SCALLOPED POTATOES with the turkey. Serve colorful fresh GREEN BEANS and a RED-TIPPED LETTUCE SALAD on the side. Add DINNER ROLLS. For dessert, APPLE CRISP is always popular.

Plan

Save enough turkey and apple crisp for Monday.

Shopping List

smoked turkey, cooking spray, potatoes, onion, canned condensed reduced-fat, reduced-sodium cream of celery soup, 1 percent milk, fresh green beans, red-tipped lettuce, dinner rolls, apple crisp.

SCALLOPED POTATOES

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: 1 1/2 to 2 hours

  • 4 medium potatoes, peeled and thinly sliced
  • 1 small onion, thinly sliced
  • 1 (10 3/4-ounce) can condensed, reduced-fat, reduced-sodium cream of celery soup
  • 1/2 cup 1 percent milk

Heat oven to 350 degrees. Coat a 1 1/2-quart to 2-quart baking dish with cooking spray. Place potatoes in dish, and then onions. Mix soup and milk together and pour over potatoes and onions. Bake 1 1/2 to 2 hours or until potatoes are tender.

Per serving: 198 calories, 6 grams protein, 2 grams fat (10 percent calories from fat), 0.9 gram saturated fat, 39 grams carbohydrate, 5 milligrams cholesterol, 319 milligrams sodium, 6 grams fiber.

Monday: Heat and Eat

Enjoy the leftover turkey in open-faced SMOKED TURKEY REUBEN SANDWICHES. Toast 4 slices pumpernickel bread. Spread each slice with 1 tablespoon reduced-fat ranch dressing. Top each slice of bread with thin-sliced leftover turkey, some deli coleslaw and thin slices of Swiss cheese. Broil 5 minutes or until lightly browned.

Serve with OVEN FRIES (frozen). Add fresh BABY CARROTS to munch on. Warm and top the leftover CRISP with fat-free VANILLA ICE CREAM.

Plan

Save enough ice cream for Tuesday. Buy enough carrots for Friday.

Shopping List

pumpernickel bread, reduced-fat ranch dressing, deli coleslaw, sliced Swiss cheese, frozen oven fries, fresh baby carrots, fat-free vanilla ice cream.

Tuesday: Meatless

You'll enjoy the fragrance as well as the flavor of VEGETABLE CURRY WITH COUSCOUS. Serve it with sliced CUCUMBERS in cider vinegar and FLATBREAD. Drizzle butterscotch sauce over leftover ICE CREAM for dessert.

Shopping List

canola oil, red bell pepper, unsalted vegetable stock (such as Kitchen Basics or another brand), red curry powder, coarse salt, packaged frozen broccoli, carrots and cauliflower (or another combination), raisins, chutney, couscous, peanuts, cucumbers, cider vinegar, flatbread, butterscotch sauce.

VEGETABLE CURRY WITH COUSCOUS

Servings: Makes 4 servings

Prep time: 10 minutes

Cook time: about 10 minutes, plus couscous

  • 1 tablespoon canola oil
  • 1 medium red bell pepper, cut into thin strips
  • 1/4 cup unsalted vegetable stock (such as Kitchen Basics or another brand)
  • 1 tablespoon red curry powder
  • 1/2 teaspoon coarse salt
  • 1 (16-ounce) package frozen broccoli, carrots and cauliflower (or another combination)
  • 1/2 cup raisins
  • 1/3 cup chutney
  • 2 cups hot cooked couscous
  • 1/4 cup chopped peanuts

In a large nonstick skillet, heat oil on medium-high. Cook bell pepper 5 minutes or until tender. Stir in vegetable stock, curry powder, salt and vegetables. Heat to boiling. Boil about 4 minutes or until vegetables are softened. Stir in raisins and chutney. Serve with couscous, sprinkled with peanuts.

Per serving: 319 calories, 9 grams protein, 9 grams fat (24 percent calories from fat), 1.1 grams saturated fat, 54 grams carbohydrate, no cholesterol, 455 milligrams sodium, 7 grams fiber.

Wednesday: Budget

This CREAMY SLOW COOKER CHICKEN NOODLE SOUP is just what you're looking for on a cold evening. In a 4-quart or larger slow cooker, combine 1 1/2 pounds boneless, skinless chicken breasts cut into bite-size pieces, 1 medium chopped onion, 3 sliced carrots, 2 ribs thinly sliced celery, 1/2 teaspoon coarse salt and 1/2 teaspoon pepper. Add 6 cups unsalted chicken stock.

Cover; cook on low 6 hours. Add 2 to 2 1/2 cups no-yolk noodles. Cover; cook 30 minutes on low. Mix together 1/2 cup flour and 1 cup whole milk until smooth. Pour into slow cooker and cook on high 1 hour more, stirring once or twice. Ladle into bowls and serve. (Adapted from "Seriously Delish," Jessica Merchant; Houghton Mifflin Harcourt, 2014.)

Add a ROMAINE SALAD AND CRACKERS. PEACHES will be your dessert.

Shopping List

boneless, skinless chicken breasts, onion, carrots, celery, coarse salt, pepper, unsalted chicken stock, no-yolk noodles, flour, whole milk, romaine, crackers, peaches.

Thursday: Express

For a quick meal tonight, prepare TORTELLINI WITH PEAS AND HAM. Cook any refrigerated tortellini according to directions; add some frozen green peas to pasta water the last 5 minutes of cooking; drain.

Meanwhile, heat light Alfredo sauce with packaged diced ham. Add the cooked tortellini with peas; toss to mix and serve.

Add packaged GREENS and GARLIC BREAD. Fresh PINEAPPLE makes a good dessert.

Shopping List

any refrigerated tortellini, frozen green peas, light Alfredo sauce, packaged diced ham, packaged greens, garlic bread, fresh pineapple.

Friday: Kids

The kids won't want to miss STOVE-TOP HOT DOG PIZZA CASSEROLE. Cook 2 cups (about 4 ounces) mini lasagna noodles according to directions; drain and set aside.

Meanwhile, in same pot, combine 1 (15-ounce) can pizza sauce and 2/3 cup water; heat over medium until hot. Stir in cooked noodles and 3 hot dogs (lowest-sodium and lowest-fat; cut into 1/2-inch slices); cook until heated through. Stir occasionally.

Serve with leftover BABY CARROTS and SOFT ROLLS. Kids of any age will like OATMEAL COOKIES for dessert.

Shopping List

mini lasagna noodles, pizza sauce, lowest-sodium, lowest-fat hot dogs, soft rolls, oatmeal cookies.

Saturday: Easy Entertaining

Treat your lucky guests to BALSAMIC-MOLASSES CHICKEN. Serve the flavor-packed chicken with RICE tossed with freshly grated parmesan cheese and chopped Italian parsley. Add steamed fresh ZUCCHINI, a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. Buy FRUIT TARTS for dessert.

Shopping List

molasses, balsamic vinegar, coarse salt, pepper, garlic, dried basil, boneless, skinless chicken breasts, rice, parmesan cheese, Italian parsley, fresh zucchini, Bibb lettuce, whole-grain rolls, fruit tarts.

BALSAMIC-MOLASSES CHICKEN

Servings: Makes 4 servings

Prep time: 10 minutes; marinating time: 30 minutes

Cook time: 30 minutes

  • 1/3 cup molasses
  • 1/3 cup balsamic vinegar
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper
  • 2 cloves garlic, crushed
  • 1 teaspoon dried basil
  • 4 (5- to 6-ounce) boneless, skinless chicken breasts

In medium bowl, mix together molasses and vinegar. Add salt, pepper, garlic and basil; stir to mix well. Place chicken in an 8-by-8-inch baking dish and cover with marinade, turning to coat chicken on all sides. Place in refrigerator to marinate 30 minutes, turning to coat after 15 minutes. Heat oven to 350 degrees. Remove chicken from refrigerator, cover dish with foil, and bake 30 minutes or until chicken is no longer pink.

Per serving: 260 calories, 30 grams protein, 4 grams fat (13 percent calories from fat), 0.8 gram saturated fat, 25 grams carbohydrate, 91 milligrams cholesterol, 300 milligrams sodium, no fiber.

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
  • 2 small fresh jalapeno peppers, seeded and chopped
  • 1 medium onion, 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
  • 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.

Next up: More trusted advice from...