health

7 Day Menu Planner for December 14, 2014

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

Sunday: Family

Serve BAKED LAMB SHOULDER CHOPS for a new flavor today. Heat oven to 350 degrees. Sprinkle 4 lamb shoulder chops with coarse salt, pepper and chopped fresh rosemary. Place on a bed of sliced onions in a roasting pan, cover with foil and bake 40 minutes; reduce heat to 300 degrees and bake 30 more minutes.

Serve with PARSLEY BUTTERED POTATOES and ARTICHOKE AND MUSHROOM BAKE. Add a RED-TIPPED LETTUCE SALAD sprinkled with pomegranate arils and CRUSTY ROLLS. ANGEL FOOD CAKE WITH BLUEBERRIES and light WHIPPED CREAM is an easy dessert.

Plan

Save enough angel food cake for Monday.

Shopping List

lamb shoulder chops, coarse salt, pepper, fresh rosemary, onions, fresh Italian parsley, butter, potatoes, cooking spray, canned water-packed quartered artichokes, olive oil, garlic, shallots, sliced crimini mushrooms, Italian seasoning, lemon, Italian seasoned bread crumbs, red-tipped lettuce, pomegranate arils, crusty rolls, angel food cake, blueberries, light whipped cream.

ARTICHOKE AND MUSHROOM BAKE

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: about 35 minutes

  • 1 (14-ounce) can quartered artichokes packed in water, drained
  • 2 tablespoons olive oil
  • 2 teaspoons minced garlic
  • 1/2 cup chopped shallots
  • 8 ounces sliced crimini mushrooms
  • 1 teaspoon Italian seasoning
  • Coarse salt and pepper to taste
  • 1 tablespoon fresh lemon juice
  • 1/4 cup Italian seasoned bread crumbs

Heat oven to 350 degrees. Coat a 1 1/2- or 2-quart baking dish with cooking spray. Spoon artichokes into dish. In a large nonstick skillet, heat oil on medium. Add garlic and shallots and cook 2 to 3 minutes. Add mushrooms, Italian seasoning, salt and pepper to taste, lemon juice and bread crumbs; cook 3 minutes. Spoon mushroom mixture over artichokes; mix well. Bake 25 to 30 minutes or until hot.

Per serving: 94 calories, 3 grams protein, 5 grams fat (45 percent calories from fat), 1 gram saturated fat, 10 grams carbohydrate, no cholesterol, 188 milligrams sodium, 2 grams fiber.

Monday: Meatless

Relax and enjoy flavorful, no-meat PIZZA OLIVADA during this busy week. Serve with a MIXED GREENS SALAD. Add leftover CAKE and serve it with fat-free VANILLA ICE CREAM.

Plan

Save enough ice cream for Friday.

Shopping List

thin pizza crust (such as Boboli or another brand), olive spread or kalamata olives, fresh basil or Italian parsley, plum tomatoes, shredded part-skim mozzarella cheese, dried oregano, crushed red pepper, salad greens, fat-free vanilla ice cream.

PIZZA OLIVADA

Servings: makes 6 slices

Prep time: 15 minutes

Cook time: about 12 minutes

  • 1 (10-ounce, 12-inch) prepared thin pizza crust (such as Boboli or another brand)
  • 3/4 cup any olive spread or chopped kalamata olives
  • 1/4 cup chopped fresh basil or fresh Italian parsley
  • 3 plum tomatoes, thinly sliced with seeds removed
  • 1 1/2 cups shredded part-skim mozzarella cheese
  • 1 teaspoon dried oregano
  • 1/4 to 1/2 teaspoon crushed red pepper

Heat oven to 450 degrees. Place pizza crust on baking sheet. Spread olive spread (or olives) over crust; top with basil (or parsley), tomatoes and mozzarella. Sprinkle with oregano and red pepper. Bake 12 minutes or until crust is golden brown. Cut into 6 slices.

Per slice: 273 calories, 12 grams protein, 14 grams fat (47 percent calories from fat), 3.7 grams saturated fat, 24 grams carbohydrate, 18 milligrams cholesterol, 886 milligrams sodium, 1 gram fiber.

Tuesday: Express

Take it easy tonight and buy prepared LASAGNA. Add a packaged GREEN SALAD and GARLIC BREAD. Top STRAWBERRIES with light whipped cream for dessert.

Shopping List

lasagna, packaged green salad, garlic bread, strawberries, light whipped cream.

Wednesday: Budget

Get ready for the big day and serve your own BAKED HAM WITH CRANBERRY CHUTNEY. In a large saucepan, combine 2 cups fresh cranberries, 1 cup orange juice, 1/2 cup apple cider or apple juice, 1/2 cup white sugar, 1/3 cup packed light brown sugar, 2 tablespoons cider vinegar, 2 cinnamon sticks, 6 fresh mint leaves and 2 teaspoons ground coriander. Cook over medium heat 1 hour or until chutney is reduced to about 1 3/4 cups. Cool. Discard cinnamon sticks. Serve chutney with ham.

Add BAKED SWEET POTATOES, GREEN BEANS and CORNBREAD (from a mix). For dessert, enjoy APPLE CRISP.

Plan

Prepare Thursday's casserole today if desired.

Shopping List

ham to bake, fresh cranberries, orange juice, apple cider or apple juice, white sugar, light brown sugar, cider vinegar, cinnamon sticks, fresh mint, ground coriander, sweet potatoes to bake, green beans, cornbread mix, apple crisp.

Thursday: Family; Christmas Day

Prepare CHEESY BACON AND EGG CASSEROLE for brunch before the big meal. Serve the savory dish with a BOSTON LETTUCE SALAD. AMBROSIA is the perfect accompaniment.

Shopping List

bacon, onion, loaf Italian bread, 50 percent reduced-fat cheddar cheese, part-skim mozzarella cheese, low-fat small curd cottage cheese, eggs, 1 percent milk, ground mustard, pepper, nutmeg, Boston lettuce, ambrosia.

CHEESY BACON AND EGG CASSEROLE

Servings: makes 12 servings

Prep time: 20 minutes

Cook time: less than an hour; standing time: 10 minutes

  • 8 slices bacon
  • 1 medium onion, chopped
  • 1 (8-ounce) loaf Italian bread, cut into 1-inch cubes (5 cups), divided
  • 2 cups shredded 50 percent reduced-fat cheddar cheese, divided
  • 1 cup shredded part-skim mozzarella cheese, divided
  • 1 cup low-fat small curd cottage cheese
  • 5 eggs
  • 1 1/2 cups 1 percent milk (see Note)
  • 2 teaspoons ground mustard
  • 1 teaspoon pepper
  • 1/2 teaspoon nutmeg

Heat oven to 350 degrees. Cook bacon in large skillet until crisp. Drain on paper towels; crumble and set aside. Remove all but 2 tablespoons drippings from skillet. Add onion to skillet; cook and stir 3 minutes or until softened.

Spread half of bread cubes in a 9-by-13-inch baking dish. Layer with half (each) of the onion, bacon, cheddar and mozzarella. Spread cottage cheese over all. Top with remaining bread cubes, onion, bacon, cheddar and mozzarella.

Whisk eggs in a medium bowl. Add milk, mustard, pepper and nutmeg; mix well. Gradually pour into baking dish. Press bread lightly into egg mixture until completely covered. Let stand 10 minutes. Bake 40 to 50 minutes or until center is set and top is golden brown.

Note: To make one day ahead, add 2 more cups milk. Bake as directed.

Per serving (without extra 2 cups milk): 216 calories, 17 grams protein, 10 grams fat (42 percent calories from fat), 5 grams saturated fat, 14 grams carbohydrate, 103 milligrams cholesterol, 489 milligrams sodium, 1 gram fiber.

Friday: Kids

For a change of pace, serve the kids MEXICAN TURKEY BURGERS on whole-grain buns. Top the burgers with canned mild chopped green chilies, salsa, shredded lettuce and reduced-fat sour cream. Alongside, heat canned reduced-sodium PINTO BEANS. Munch on JICAMA STICKS for some crunch. Leftover ICE CREAM is an easy dessert.

Shopping List

turkey burgers, whole-grain buns, canned mild chopped green chilies, salsa, lettuce, reduced-fat sour cream, canned reduced-sodium pinto beans, jicama sticks.

Saturday: Easy Entertaining

Invite friends for a casual dinner of PAN-FRIED TROUT with LEMON WEDGES. Coat trout fillets in flour. Heat a little canola oil in a large nonstick skillet. Add trout and cook 10 minutes or until lightly browned and opaque in center, turning once.

Serve fish with ROASTED POTATOES, deli COLESLAW and SOURDOUGH BREAD. Make dessert light with RASPBERRY SORBET.

Shopping List

trout fillets, lemons, flour, canola oil, potatoes to roast, deli coleslaw, sourdough bread, raspberry sorbet.

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
  • 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.

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