health

7 Day Menu Planner for January 25, 2015

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

Sunday: Family

On a cold winter day, bring the family together for LEMON-HERB BEEF POT ROAST. Serve the combo meal with MIXED GREENS and WHOLE-GRAIN ROLLS.

Make CREAMY COUSCOUS PUDDING for dessert. In a medium saucepan, mix 3 cups 1 percent milk, 1/4 cup golden raisins, 1 teaspoon grated orange peel, 1 teaspoon butter and honey to taste. Bring to a boil. Add 1 cup couscous and 1 teaspoon pure vanilla extract. Remove from heat, cover and let stand 5 minutes. Serve warm with chopped pecans and a sprinkling of cinnamon.

Plan

Save enough beef, vegetables and gravy for Monday.

Shopping List

lemon pepper seasoning, garlic, dried basil, beef chuck pot roast, canola oil, fresh baby carrots, red potatoes, onion, cornstarch, salad greens, whole-grain rolls, 1 percent milk, golden raisins, orange, butter, honey, couscous, pure vanilla extract, pecans and cinnamon.

LEMON-HERB BEEF POT ROAST

Servings: Makes 12 to 14 servings

Prep time: 10 minutes

Cook time: about 2 1/2 to 2 3/4 hours

  • 2 teaspoons lemon pepper seasoning
  • 2 cloves garlic, minced
  • 1 1/2 teaspoons dried basil, divided
  • 1 (3- to 3 1/2-pound) beef chuck pot roast
  • 1 tablespoon canola oil
  • 1 cup water
  • 2 cups fresh baby carrots
  • 1 pound small red potatoes, halved
  • 1 medium onion, cut into 6 wedges
  • 2 tablespoons cornstarch dissolved in 2 tablespoons water

Combine lemon pepper seasoning, garlic and 1 teaspoon dried basil; press onto beef. Heat oil in Dutch oven over medium until hot. Brown roast on all sides; drain well. Add 1 cup water to pan; bring to boil. Reduce heat; cover tightly and simmer 2 hours. Add carrots, potatoes and onion; continue cooking, covered, 30 to 45 minutes or until roast and vegetables are fork-tender. Remove roast and vegetables; keep warm. Skim fat from cooking liquid. Shake the cornstarch mixture and stir it into cooking liquid; add the remaining basil. Cook and stir 1 minute or until sauce is thickened and bubbly. Carve roast; serve with vegetables and sauce.

Per serving (for 12): 190 calories, 23 grams protein, 6 grams fat (28 percent calories from fat), 1.8 grams saturated fat, 11 grams carbohydrate, 44 milligrams cholesterol, 47 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Use your leftovers for OPEN-FACED ROAST BEEF SANDWICHES AND GRAVY. Heat and slice the leftover beef, layer on dense white bread and spoon hot leftover gravy over all. Reheat the leftover VEGETABLES and cook some frozen GREEN BEANS alongside. Dessert is simply PEARS.

Shopping List

dense white bread, frozen green beans, pears.

Tuesday: Meatless

Make SOUTHWESTERN FRITTATA for a no-meat, no-fuss meal. Position broiler rack 4 inches from heat. Heat broiler. Wrap handle (if not heat-proof) of large nonstick skillet with foil. Heat 2 teaspoons canola oil in skillet over medium-high. Add 1 (16-ounce) package frozen broccoli, corn and red peppers and 1/2 teaspoon coarse salt; cook 1 minute on medium-high. Reduce heat to medium. Pour 1 (15-ounce) carton frozen (thawed) Southwestern Style Egg Beaters (or another brand) over vegetables. Cover and cook 8 minutes, lifting edges of frittata occasionally to let liquid run under egg mixture until almost set.

Sprinkle with 4 ounces shredded 50 percent reduced-fat jalapeno cheese. Broil 1 to 2 minutes or until cheese melts. Cut into wedges and serve with salsa.

Serve with deli BEAN SOUP and a ROMAINE SALAD. Add toasted whole-grain ENGLISH MUFFINS. Lowest-calorie CHOCOLATE ICE CREAM is good for dessert.

Plan

Save enough ice cream for Wednesday.

Shopping List

canola oil, packaged frozen broccoli, corn and red peppers, coarse salt, frozen Southwestern Style Egg Beaters (or another brand), 50 percent reduced-fat jalapeno cheese, salsa, deli bean soup, romaine, whole-grain English muffins, lowest-calorie chocolate ice cream.

Wednesday: Kids

Make the kids their favorite STIR-FRY tonight, using a stir-fry mixture and any leftover vegetables, stir-fry sauce and either beef or chicken strips. Serve over RICE and add BREAD STICKS. Spoon marshmallow creme over leftover CHOCOLATE ICE CREAM for a slurpy dessert.

Shopping List

stir-fry mixture, stir-fry sauce, beef or chicken strips, rice, bread sticks, marshmallow creme.

Thursday: Express

We're always in the mood for a simple meal of ROTISSERIE CHICKEN. Serve the bird with frozen HASH BROWNED POTATOES, DELI COLESLAW and CRUSTY BREAD. PEACHES are dessert.

Shopping List

rotisserie chicken, frozen hash browned potatoes, deli coleslaw, crusty bread, peaches.

Friday: Budget

For a change of shape, try MINI MEATLOAVES tonight. Serve the loaves with BAKED POTATOES, STEAMED FRESH CARROTS and WHOLE-GRAIN ROLLS. Finish this simple meal with OATMEAL COOKIES.

Shopping List

cooking spray, ground turkey or chicken, onion, Italian-style bread crumbs, eggs, garlic, 50 percent reduced-fat cheddar cheese, potatoes to bake, fresh carrots, whole-grain rolls, oatmeal cookies.

MINI MEATLOAVES

Servings: Makes 12 meatloaves

Prep time: 10 minutes

Cook time: 25 to 30 minutes

  • 1 1/4 pounds ground turkey or chicken
  • 1/4 cup minced onion
  • 2/3 cup Italian-style bread crumbs
  • 2 eggs
  • 1/2 teaspoon minced garlic
  • 2 ounces shredded 50 percent reduced-fat cheddar cheese

Heat oven to 350 degrees. Coat a 12-cup regular-sized muffin pan with cooking spray. In a large bowl, mix together turkey or chicken, onion, bread crumbs, eggs, garlic and cheese. Fill muffin cups with scant 1/2 cup mixture. Bake 25 to 30 minutes or until no longer pink.

Per meatloaf: 102 calories, 15 grams protein, 2 grams fat (18 percent calories from fat), 0.9 gram saturated fat, 5 grams carbohydrate, 63 milligrams cholesterol, 159 milligrams sodium, no fiber.

Saturday: Easy Entertaining

Invite your favorite friends for THAI SHRIMP CURRY WITH GRAPES AND FRESH BASIL. Serve with BASMATI RICE and a BIBB LETTUCE SALAD and FLATBREAD. Sprinkle VANILLA ICE CREAM with toasted coconut for dessert.

Shopping List

canola oil, onion, ginger, canned unsweetened light coconut milk, unsalted chicken stock, green curry paste, peeled and deveined medium shrimp, fish sauce, red seedless grapes, lime, fresh basil, basmati rice, bibb lettuce, flatbread, vanilla ice cream, coconut.

THAI SHRIMP CURRY WITH GRAPES AND FRESH BASIL

Servings: Makes 6 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 2 tablespoons canola oil
  • 1 medium onion, chopped
  • 1 tablespoon minced fresh ginger
  • 1 (14-ounce) can unsweetened light coconut milk
  • 3/4 cup unsalted chicken stock
  • 1 to 2 tablespoons green curry paste
  • 1 1/2 pounds medium shrimp, peeled and deveined
  • 1 1/2 tablespoons fish sauce
  • 1 1/2 cups red seedless grapes, halved
  • 1 1/2 tablespoons fresh lime juice
  • 1/2 cup chopped fresh basil

Heat oil in a large nonstick skillet on medium. Add onion and ginger; cook 4 minutes or until onion is softened. Add coconut milk and stock, and bring to simmer on low; cook uncovered 4 minutes or until slightly thickened. Whisk in curry paste. Add shrimp and fish sauce; cook 3 minutes or until shrimp are opaque in center. Transfer to serving dish; stir in grapes, lime juice and basil.

TIP: Look for green curry paste and fish sauce in the ethnic foods section of your supermarket.

Per serving: 207 calories, 16 grams protein, 9 grams fat (41 percent calories from fat), 2.7 grams saturated fat, 14 grams carbohydrate, 143 milligrams cholesterol, 626 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for January 18, 2015

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

Sunday: Family

For family day, bring a new taste to an old favorite with BAKED TURKEY BREAST WITH CHERRY SAUCE. Serve it with packaged LONG-GRAIN AND WILD RICE and FRESH BRUSSELS SPROUTS. Add SOURDOUGH BREAD. POUND CAKE drizzled with CHOCOLATE SAUCE is a simple dessert.

Plan

Save enough turkey and cake for Monday.

Shopping List

whole turkey breast, coarse salt, pepper, dried thyme, butter, shallot, canned dark cherries in heavy syrup, unsalted chicken stock, orange juice, Dijon mustard, packaged long-grain and wild rice, fresh brussels sprouts, sourdough bread, pound cake, chocolate sauce.

BAKED TURKEY BREAST WITH CHERRY SAUCE

Servings: Makes 14 (3-ounce cooked) servings

Prep time: 10 minutes

Cook time: about 1 to 1 3/4 hours; standing time: 10 minutes

  • 1 (4- to 7-pound) whole turkey breast
  • Coarse salt and pepper to taste
  • 2 teaspoons dried thyme
  • Water for pan
  • 1 tablespoon butter
  • 1 small shallot, minced
  • 1 (15-ounce) can dark cherries in heavy syrup
  • 1/4 cup unsalted chicken stock
  • 1/4 cup orange juice
  • 2 tablespoons water
  • 2 tablespoons Dijon mustard

Heat oven to 350 degrees. Rinse turkey and pat dry. Season with salt, pepper and thyme. Place turkey in roasting pan filled with 1-inch water, skin-side up. Roast 1 to 1 3/4 hours or until meat thermometer inserted in thickest part of breast registers 165 degrees.

Meanwhile, in a saucepan, melt butter over medium heat; cook shallot 1 minute. Add cherries in syrup, chicken stock, orange juice, water and mustard. Bring to boil; reduce heat to low and simmer 5 minutes. Remove from heat; set aside. Baste turkey with cherry sauce once every 20 minutes. When turkey is done, remove from oven, tent with foil and let stand 10 minutes. Remove skin and slice thinly. Reheat remaining sauce over medium; serve with turkey.

Per turkey serving: 118 calories, 25 grams protein, 1 gram fat (8 percent calories from fat), 0.3 gram saturated fat, no carbohydrate, 72 milligrams cholesterol, 47 milligrams sodium, no fiber.

Carb choices: none.

Per sauce serving: 39 calories, no protein, 1 gram fat (23 percent calories from fat), 0.5 gram saturated fat, 8 grams carbohydrate, 2 milligrams cholesterol, 54 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Make TURKEY POT PIE using leftover turkey. Heat oven to 375 degrees. Mix 2 cups chopped (leftover) turkey with 1 (10 3/4-ounce) can less-sodium, less-fat condensed cream of chicken soup, 1 (16-ounce) package frozen mixed vegetables and 1/2 teaspoon dried thyme. Spoon into a 9-inch pie plate. Cover with a refrigerated piecrust; cut slits in crust to vent. Bake 40 minutes or until crust is golden and turkey mixture is hot.

Serve with a MIXED GREENS SALAD. Slice the leftover CAKE for dessert.

Shopping List

canned less-sodium, less-fat condensed cream of chicken soup, packaged frozen mixed vegetables, dried thyme, refrigerated piecrust, salad greens.

Tuesday: Meatless

SPAGHETTI WITH WALNUT SAUCE was a winner at our house. Serve it with a LETTUCE WEDGE and GARLIC BREAD. Sprinkle PEACHES with a little nutmeg for dessert.

Plan

Save some spaghetti and sauce for Friday.

Shopping List

walnuts, fresh bread crumbs, fresh basil, lemon, part-skim ricotta cheese, spaghetti, walnut or olive oil, dry white wine, arugula, lettuce wedge, garlic bread, peaches, nutmeg.

SPAGHETTI WITH WALNUT SAUCE

Servings: Makes 6 servings

Prep time: 20 minutes

Cook time: 5 to 8 minutes, plus spaghetti

  • 1/2 cup walnut pieces
  • 1/4 cup fresh bread crumbs
  • 4 or 5 fresh basil leaves, sliced
  • 1/2 teaspoon lemon zest
  • 1/4 cup part-skim ricotta cheese
  • 16 ounces spaghetti
  • 1 tablespoon walnut or olive oil
  • 1/4 cup dry white wine
  • Juice of 1 lemon
  • 1 cup arugula

Heat oven to 350 degrees. Combine walnuts and bread crumbs; spread on a rimmed baking sheet. Bake 5 to 8 minutes or until golden. Set aside 6 to 8 walnuts for garnish; transfer remaining mixture to food processor or bowl. Add basil, lemon zest and ricotta cheese; process or mash with fork to make coarse crumble mixture.

Cook pasta according to directions; reserve 1/4 cup pasta water. Drain pasta. Return pasta to pot with reserved water, oil, wine and juice. Add arugula and heat on low until arugula has wilted. Remove from heat; fold in walnut sauce. Transfer to serving bowl; garnish with reserved walnuts.

Per serving: 387 calories, 13 grams protein, 11 grams fat (25 percent calories from fat), 1.5 grams saturated fat, 60 grams carbohydrate, 4 milligrams cholesterol, 30 milligrams sodium, 3 grams fiber.

Wednesday: Budget

Stretch your food dollar with this SAUSAGE-APPLE-KRAUT DINNER. Cook 1 (14-ounce) package reduced-fat kielbasa (sliced 1/2-inch thick) in a large nonstick skillet over medium-high heat for 8 to 10 minutes or until browned; drain. Add 1 (32-ounce) package rinsed and drained refrigerated sauerkraut, 1 cup apple juice, 1 tablespoon firmly packed brown sugar, 1 teaspoon caraway seeds and 2 to 3 medium Rome apples (peeled and sliced). Cover, reduce heat to low and simmer 10 minutes or until apples are tender; stir occasionally.

Add PICKLED BEETS and PUMPERNICKEL BREAD. Scoop STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

packaged reduced-fat kielbasa, packaged refrigerated sauerkraut, apple juice, brown sugar, caraway seeds, Rome apples, pickled beets, pumpernickel bread, strawberry ice cream.

Thursday: Kids

Tell the kids CHICKEN-BARBECUE PUFF PIE is for dinner, and they'll give you a hug. Heat oven to 400 degrees. Coat a 9-inch pie plate with cooking spray. In a medium bowl, stir together 1 cup reduced-fat baking mix (such as Bisquick or another brand) and 3 eggs until well-blended. Spread in pie plate. Spoon 1 cup (add by tablespoons) refrigerated seasoned and shredded chicken in barbecue sauce (such as Lloyd's) onto batter; sprinkle with 1 cup shredded 50 percent reduced-fat cheddar cheese. Bake 20 minutes or until golden.

Serve with deli CARROT SALAD. Leftover ICE CREAM is dessert.

Shopping List

cooking spray, reduced-fat baking mix (such as Bisquick or another brand), eggs, refrigerated seasoned and shredded chicken in barbecue sauce (such as Lloyd's), 50 percent reduced-fat cheddar cheese, deli carrot salad.

Friday: Express

Heat the leftover SPAGHETTI and SAUCE for a quick meal. (Add extra spaghetti tossed with olive oil and toasted walnuts if necessary.) Add deli TOMATO SOUP to your meal. Munch on OATMEAL COOKIES for dessert.

Shopping List

spaghetti, olive oil, walnuts, deli tomato soup, oatmeal cookies.

Saturday: Easy Entertaining

Invite guests for your PORK TENDERLOIN. Try your pressure cooker skills with MUSHROOM RISOTTO; it's a keeper. GREEN PEAS (frozen) make a pretty plate. Add a BOSTON LETTUCE SALAD and ITALIAN BREAD. For dessert, PINEAPPLE SORBET and BUTTER COOKIES are an easy dessert.

Shopping List

pork tenderloin, butter, onion, packaged sliced mushrooms, arborio rice, fat-free chicken broth, parmesan cheese, black pepper, frozen green peas, Boston lettuce, Italian bread, pineapple sorbet, butter cookies.

MUSHROOM RISOTTO

Servings: Makes 6 servings

Prep time: 10 minutes

Cook time: about 20 minutes

  • 3 tablespoons butter
  • 1 small onion, finely chopped
  • 1 (8-ounce) package sliced mushrooms
  • 1 cup arborio rice
  • 2 1/4 cups fat-free chicken broth
  • 1/3 cup freshly grated parmesan cheese
  • Black pepper to taste

Melt butter in pressure cooker over medium-low heat. Add onion and cook 5 minutes or until soft; stir often. Add mushrooms and cook 2 minutes. Add rice and cook another 2 minutes; stir constantly. Stir in broth and mix well. Lock lid in place; cook on high heat to bring to high pressure. Reduce heat just enough to maintain high pressure; cook 7 minutes. Turn off heat. Allow pressure to come down naturally, about 10 minutes. Tip lid away from your face and remove. Stir in parmesan cheese; season with pepper.

Per serving: 194 calories, 4 grams protein, 7 grams fat (34 percent calories from fat), 4.4 grams saturated fat, 27 grams carbohydrate, 19 milligrams cholesterol, 167 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for January 11, 2015

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

Sunday: Family

Enjoy a new flavor with the family today and serve GARLIC-ROASTED HAM. Heat oven to 300 degrees. Cut slits in a 3- to 4-pound center-cut cooked ham and insert 2 to 3 cloves sliced garlic. Stir together 1/3 cup molasses and 2 teaspoons pepper. Spread over ham; wrap it in heavy-duty foil. Place in a shallow roasting pan. Roast 1 1/2 to 2 hours or until the internal temperature is 140 degrees. Slice and serve warm.

Alongside, add MASHED SWEET POTATOES, BROCCOLI SPEARS, COLESLAW and WHOLE-GRAIN ROLLS. For dessert, PINEAPPLE SHERBET is light.

Plan

Save enough ham for Monday and Wednesday and enough sherbet for Monday; save enough coleslaw for Tuesday.

Shopping List

cooked ham, garlic, molasses, pepper, sweet potatoes to mash, broccoli, coleslaw, whole-grain rolls, pineapple sherbet.

Monday: Heat and Eat

For a quick meal, make GREEK ISLE HAM SANDWICHES. In a small bowl, toss together 1 cup chopped leftover ham, 2 tablespoons olive oil, 1 tablespoon fresh lemon juice, 2 cups fresh spinach leaves and 2 teaspoons dried oregano. Divide evenly among 4 whole-grain pita bread halves. Serve with COUSCOUS; stir in some chopped black olives. Scoop the leftover SHERBET for dessert.

Shopping List

olive oil, lemon, fresh spinach, dried oregano, whole-grain pita bread, couscous, black olives.

Tuesday: Meatless

Try a no-meat version of SLOPPY JOES for an easy dinner. Serve them on WHOLE-GRAIN BUNS. Add OVEN FRIES (frozen) and leftover COLESLAW. Enjoy STRAWBERRIES for dessert.

Shopping List

canola oil, onion, green bell pepper, carrots, brown rice, canned chili beans with sauce, hickory-smoked barbecue sauce, whole-grain buns, frozen oven fries, strawberries.

NO-MEAT SLOPPY JOES

Servings: Makes 6 servings

Prep time: 10 minutes

Cook time: less than 20 minutes

  • 1 teaspoon canola oil
  • 1 medium onion, chopped
  • 1 green bell pepper, chopped
  • 1/2 cup shredded carrots
  • 3 cups cooked brown rice
  • 2 (15- to 19-ounce) cans chili beans with sauce, undrained
  • 3/4 cup hickory-smoked barbecue sauce

Heat oil in a large nonstick skillet on medium-high. Add onion, green pepper and carrots; cook 3 to 4 minutes. Add rice, beans and barbecue sauce. Simmer 10 to 15 minutes or until heated through.

Per serving: 321 calories, 10 grams protein, 3 grams fat (8 percent calories from fat), 0.8 gram saturated fat, 61 grams carbohydrate, no cholesterol, 756 milligrams sodium, 9 grams fiber.

Wednesday: Budget

No need to spend a lot of money tonight with PASTA WITH BROCCOLI AND CHEESE on the menu. Cook 13 to 16 ounces whole-grain pasta shells according to directions; add 3 cups fresh broccoli florets during the last 2 minutes of cooking. Drain. In a large bowl, combine pasta and broccoli. (If desired, add some leftover ham.) Add 1/3 cup freshly grated parmesan cheese; toss gently to mix and serve.

Add a SPINACH SALAD and GARLIC BREAD. For dessert, PEACHES are the answer.

Shopping List

whole-grain pasta shells, fresh broccoli, parmesan cheese, fresh spinach, garlic bread, peaches.

Thursday: Kids

What kid could resist CHILI-CHEESEBURGER MAC AND CHEESE? Serve with CARROT STICKS and SOFT ROLLS. For dessert, TANGERINES are just what the kids will want.

Shopping List

package macaroni and cheese, 95 percent lean ground beef, chili powder, cumin, coarse salt, canned reduced-sodium kidney beans, canned diced tomatoes with mild green chilies, fresh parsley, carrot sticks, soft rolls, tangerines.

CHILI-CHEESEBURGER MAC AND CHEESE

Servings: Makes 6 servings

Prep time: 20 minutes

Cook time: less than 20 minutes, plus macaroni and cheese

  • 1 (12-ounce) package macaroni and cheese
  • 1 pound 95 percent lean ground beef
  • 1 teaspoon chili powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon coarse salt
  • 1 (15-ounce) can reduced-sodium kidney beans, rinsed
  • 1 (14.4-ounce) can diced tomatoes with mild green chilies, undrained
  • 1/4 cup water
  • 2 tablespoons chopped fresh parsley

Prepare macaroni and cheese according to directions.

Meanwhile, cook beef in a Dutch oven on medium for 6 minutes or until no longer pink; drain. Return beef to pot; stir in chili powder, cumin and salt. Cook 2 minutes on medium. Add beans, tomatoes and water. Cook 5 to 8 minutes more or until most of liquid has evaporated. Stir prepared macaroni and cheese into beef mixture and sprinkle with parsley. Serve immediately.

Per serving: 348 calories, 27 grams protein, 10 grams fat (25 percent calories from fat), 3.3 grams saturated fat, 39 grams carbohydrate, 52 milligrams cholesterol, 922 milligrams sodium, 6 grams fiber.

Friday: Express

Tonight's TORTELLINI WITH PESTO AND SUN-DRIED TOMATOES is quick and tasty. Prepare 2 (9-ounce) packages refrigerated three-cheese tortellini according to directions; drain. Toss with 1/2 cup refrigerated pesto, 1/2 cup freshly grated parmesan cheese, 1/4 cup drained, chopped sun-dried tomatoes (in oil) and 1/2 cup chopped fresh basil (or 1 tablespoon dried).

Add a packaged GREENS SALAD and ITALIAN BREAD. Dessert is as simple as instant LEMON PUDDING made with 1 percent milk.

Shopping List

refrigerated three-cheese tortellini, refrigerated pesto, parmesan cheese, sun-dried tomatoes in oil, fresh or dried basil, packaged salad greens, Italian bread, instant lemon pudding, 1 percent milk.

Saturday: Easy Entertaining

Serve your guests SEARED BARRAMUNDI WITH ORANGES AND BLACK OLIVES. Add ASPARAGUS, a BOSTON LETTUCE SALAD and BAGUETTES. Buy a CHOCOLATE LAYER CAKE for dessert.

Tip

Serve your guests SEARED BARRAMUNDI WITH ORANGES AND BLACK OLIVES. Add ASPARAGUS, a BOSTON LETTUCE SALAD and BAGUETTES. Buy a CHOCOLATE LAYER CAKE for dessert.

Shopping List

oranges, olive oil, pitted black olives, fennel seeds, fresh cilantro, coarse salt, pepper, frozen barramundi fillets, asparagus, Boston lettuce, baguettes, chocolate layer cake.

SEARED BARRAMUNDI WITH ORANGES AND BLACK OLIVES

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: 4 to 6 minutes

  • 4 oranges, peeled and cut into segments
  • 2 tablespoons fresh orange juice
  • 2 tablespoons olive oil, divided
  • 1/2 cup pitted black olives, halved
  • 1/2 teaspoon toasted fennel seeds
  • 2 tablespoons fresh cilantro leaves
  • 1/2 teaspoon coarse salt
  • Pepper to taste
  • 4 (4- to 6-ounce) frozen barramundi fillets, thawed (see NOTE)

In a large bowl, combine oranges, orange juice, 1 tablespoon olive oil, olives, fennel seeds and cilantro; mix well. Set aside.

Season fish with salt and pepper. Heat a large nonstick skillet on medium-high. When skillet is hot, add remaining olive oil. Sear fish 3 to 4 minutes; turn and sear 1 to 2 more minutes or until fish is opaque throughout. Divide and top fish with sauce.

NOTE: Substitute grouper or snapper if barramundi is not available.

Per serving: 238 calories, 25 grams protein, 10 grams fat (35 percent calories from fat), 1.2 grams saturated fat, 17 grams carbohydrate, 47 milligrams cholesterol, 404 milligrams sodium, 4 grams fiber.

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