health

7 Day Menu Planner for May 03, 2015

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

Sunday: Family

Surprise your mother with RED PEPPER AND CHEDDAR EGG CUPS. Add CANADIAN BACON SLICES and BISCUITS to your brunch.

She'll love your SUGARED STRAWBERRIES for dessert. Rinse and dry 2 pints of strawberries (do not hull). Place strawberries in serving bowl. Place 2/3 cup vanilla yogurt and 2/3 cup loosely packed light brown sugar in separate bowls. Dip strawberries into yogurt and then into sugar for her dessert.

Shopping List

red bell peppers, olive oil, onion, garlic, 50 percent reduced-fat sharp cheddar cheese, Italian parsley, eggs, coarse salt, pepper, Canadian bacon, biscuits, fresh strawberries, vanilla yogurt, light brown sugar.

RED PEPPER AND CHEDDAR EGG CUPS

Servings: Makes 4 servings

Prep time: 20 minutes

Cook time: about 30 minutes

  • 2 large red bell peppers
  • 1 teaspoon olive oil
  • 1/3 cup finely chopped onion
  • 2 small garlic cloves, minced
  • 1 cup shredded 50 percent reduced-fat sharp cheddar cheese, divided
  • 2 tablespoons chopped Italian parsley
  • 4 eggs
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper

Heat oven to 400 degrees. Cut peppers in half lengthwise. Remove seeds and membranes. Place peppers cut-side down in an 8-inch square baking dish. Cover; microwave on high 4 minutes; drain well. Turn peppers cut-side up in same dish; set aside. Heat olive oil in a small skillet on medium. Add onion; cook 4 to 5 minutes, stirring occasionally, until softened. Add garlic; cook 30 seconds or until fragrant. Scrape into a small bowl; cool several minutes, then stir in 3/4 cup cheese and parsley.

Divide onion and cheese mixture among peppers, pressing mixture up sides of peppers to create a hollow for egg in center of each. Break 1 egg into a small bowl and then pour into each pepper. Sprinkle with salt and pepper. Bake 20 minutes or until desired doneness. Sprinkle with remaining cheese; serve immediately. (Adapted from "The Cabot Creamery Cookbook"; Oxmoor House, 2015.)

Per serving: 186 calories, 15 grams protein, 11 grams fat (50 percent calories from fat), 4.8 grams saturated fat, 8 grams carbohydrate, 201 milligrams cholesterol, 486 milligrams sodium, 2 grams fiber.

Monday: Meatless

Make an easy meal of STUFFED BAKED POTATOES with BROCCOLI AU GRATIN (frozen) as the stuffing. Add SALAD GREENS and WHOLE-GRAIN ENGLISH MUFFINS. For dessert, make PISTACHIO PUDDING with 1 percent milk.

Plan

Bake extra potatoes and cook eggs and green beans for Tuesday.

Shopping List

potatoes to bake, frozen broccoli au gratin, salad greens, whole-grain English muffins, pistachio pudding mix, 1 percent milk.

Tuesday: Express

Tonight's TOMATO "SANDWICH" NICOISE is colorful as well as easy. Cut 4 slices from center of 2 large ripe tomatoes. On each of 4 plates, layer a tomato slice, a lettuce leaf, a red onion slice and 1/2 cup deli tuna salad; top with remaining tomato slices. Arrange 1/2 cup chilled cooked fresh green beans and 2 hard-cooked egg wedges on each plate. Drizzle olive oil over all.

Serve with BAKED POTATO WEDGES (cut leftover baked potatoes into wedges, coat with cooking spray and bake at 425 degrees until hot) and BAGUETTES. Fat-free VANILLA ICE CREAM is dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

tomatoes, lettuce, red onion, deli tuna salad, fresh green beans, eggs, olive oil, cooking spray, baguettes, fat-free vanilla ice cream.

Wednesday: Budget

Serving PICADILLO over RICE is an easy way to save some food dollars. Fresh STEAMED CARROTS add color to the plate, and WHOLE-GRAIN BREAD adds fiber. For dessert, PEARS will work just fine.

Plan

Save enough picadillo for Thursday.

Shopping List

olive oil, onion, garlic, chili powder, coarse salt, cinnamon, lean ground beef, ground turkey breast, frozen corn, sliced green olives with pimiento, raisins, tomato paste, rice, fresh carrots, whole-grain bread, pears.

PICADILLO

Servings: Makes 8 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 2 teaspoons olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, crushed
  • 1 tablespoon chili powder
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon cinnamon
  • 1/2 pound lean ground beef
  • 1/2 pound ground turkey breast
  • 1 cup frozen corn
  • 1/2 cup sliced green olives with pimiento
  • 1/4 cup raisins
  • 2 tablespoons tomato paste
  • 1/3 cup water

In a large nonstick skillet, heat olive oil on medium. Add onion and garlic and cook 5 minutes. Stir in chili powder, salt and cinnamon. Cook and stir 30 seconds. Add beef and turkey; cook 5 minutes or until no longer pink; drain well. Add corn, olives, raisins, tomato paste and water; bring to boil. Boil 1 minute to thicken slightly, and serve.

Per serving: 139 calories, 15 grams protein, 5 grams fat (28 percent calories from fat), 0.9 gram saturated fat, 12 grams carbohydrate, 27 milligrams cholesterol, 389 milligrams sodium, 2 grams fiber.

Thursday: Heat and Eat

Make PICADILLO TACOS with the leftovers. Just heat the picadillo and spoon into warmed taco shells. Add deli COLESLAW on the side. Leftover ICE CREAM with BLUEBERRIES makes a good dessert.

Shopping List

taco shells, deli coleslaw, blueberries.

Friday: Kids

Make the kids happy with SLOPPY BEEF AND BEAN BURGERS. Heat a large nonstick skillet on medium and cook 1 pound lean ground beef and 1/2 cup finely chopped carrots 7 minutes or until beef is no longer pink; drain well. Stir in 2 tablespoons sloppy Joe seasoning mix and 1 (19 3/4-ounce) can pork and beans. Cook 2 minutes or until heated through. Serve on whole-grain hamburger buns.

On the side, add steamed FRESH SPINACH and BAKED CHIPS. For dessert, have some fun baking slice-and-bake COOKIES (refrigerated).

Shopping List

lean ground beef, carrots, sloppy Joe seasoning mix, canned pork and beans, whole-grain hamburger buns, fresh spinach, baked chips, refrigerated slice-and-bake cookie dough.

Saturday: Easy Entertaining

Entertain friends by serving them colorful CHICKEN CACCIATORE REVISITED. Serve the chicken-vegetable combo over RICE. Alongside, serve FRESH BROCCOLI SPEARS and an ITALIAN SALAD. LEMON MERINGUE PIE is a festive dessert.

Shopping List

olive oil, boneless, skinless chicken breasts, fresh white mushrooms, green bell pepper, onion, garlic, tomatoes, coarse salt, dried oregano, black pepper, balsamic vinegar, rice, fresh broccoli spears, Italian salad mix, lemon meringue pie.

CHICKEN CACCIATORE REVISITED

Servings: Makes 6 servings

Prep time: 20 minutes

Cook time: about 15 minutes

  • 2 teaspoons olive oil
  • 1 1/4 pounds boneless, skinless chicken breasts, cut into 1-inch pieces
  • 8 ounces fresh white mushrooms, halved or sliced
  • 1 large green bell pepper, cut into 1-inch pieces
  • 1 medium onion, chopped
  • 3 medium cloves garlic, thinly sliced
  • 2 pounds tomatoes, cut into 1-inch chunks
  • 1 teaspoon coarse salt
  • 1 teaspoon dried oregano
  • 1/2 teaspoon black pepper
  • Balsamic vinegar

In a large nonstick skillet, heat olive oil on medium-high. Add chicken; cook and stir 5 minutes or until browned. Add mushrooms, bell pepper, onion and garlic; cook and stir 6 minutes or until mushrooms release liquid. Stir in tomatoes, salt, oregano and black pepper. Cook on low, stirring occasionally, 2 minutes or until tomatoes are heated through. Add a splash of balsamic vinegar and serve.

Per serving: 173 calories, 23 grams protein, 4 grams fat (23 percent calories from fat), 0.8 gram saturated fat, 11 grams carbohydrate, 61 milligrams cholesterol, 441 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for April 26, 2015

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

Sunday: Family

Put a little spice in family day with CHIPOTLE-ROASTED CHICKEN WITH POTATOES. Serve the flavor-enriched chicken with GREEN BEANS. Add a BIBB LETTUCE SALAD and CRUSTY BREAD. Slice ANGEL FOOD CAKE and top it with sliced PEACHES and light WHIPPED CREAM for dessert.

Plan

Save 2 chicken breasts and enough cake for Monday; save enough peaches for Wednesday.

Shopping List

chipotle chili pepper seasoning, paprika, dried oregano, garlic powder, coarse salt, cumin, red potatoes, canola oil, light brown sugar, boneless, skinless chicken breasts, green beans, bibb lettuce, crusty bread, angel food cake, peaches, light whipped cream.

CHIPOTLE-ROASTED CHICKEN WITH POTATOES

Servings: Makes 6 servings of chicken; 4 servings of potatoes

Prep time: 15 minutes

Cook time: About 1 hour

  • 1 1/2 teaspoons chipotle chili pepper seasoning
  • 1 teaspoon paprika
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon cumin
  • 1 1/2 pounds medium red potatoes (quartered)
  • 1 tablespoon canola oil
  • 2 teaspoons packed light brown sugar
  • 6 (5- to 6-ounce) boneless, skinless chicken breasts

Heat oven to 400 degrees. Combine chipotle chili pepper seasoning, paprika, oregano, garlic powder, salt and cumin; mix well. In a large bowl, toss potatoes with oil and 1 teaspoon of spice mixture. Mix brown sugar with remaining spice mixture; set aside. Cover large baking sheet with nonstick foil. Rub spice mixture on both sides of chicken pieces. Arrange chicken on one half of baking sheet. Arrange potatoes in single layer on other half of baking sheet. Loosely cover chicken and potatoes with foil and bake 35 to 40 minutes; remove foil. Turn and rearrange potatoes. Bake, uncovered, 20 minutes, or until chicken is 165 degrees and potatoes are tender.

Per chicken breast (1 serving): 170 calories, 30 grams protein, 4 grams fat (21 percent calories from fat), 0.8 grams saturated fat, 2 grams carbohydrate, 91 milligrams cholesterol, 301 milligrams sodium, no fiber.

Carb choices: 0.

Per potatoes (1 serving): 163 calories, 4 grams protein, 4 grams fat (20 percent calories from fat), 0.3 gram saturated fat, 30 grams carbohydrate, no cholesterol, 61 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Use the leftovers for CHICKEN TACOS. Heat and shred the 2 leftover chicken breasts for the taco filling; spoon into warmed taco shells. Top the filling with salsa verde, shredded lettuce and reduced-fat sour cream. Alongside, add canned reduced-sodium PINTO BEANS. Slice the leftover CAKE for dessert.

Shopping List

taco shells, salsa verde, lettuce, reduced-fat sour cream, canned reduced-sodium pinto beans.

Tuesday: Kids

Treat your buckaroos to BISON CHEESEBURGERS using 2 percent American cheese slices on whole-grain buns. (Or you can use lean ground beef instead.) Of course your cowpokes will want lettuce, tomatoes and low-fat mayonnaise on their burgers. Serve the burgers with OVEN FRIES (frozen). For a fun dessert, ICE CREAM SANDWICHES are perfect.

Shopping List

ground bison or lean ground beef, 2 percent American cheese slices, whole-grain buns, lettuce, tomatoes, low-fat mayonnaise, frozen oven fries, ice cream sandwiches.

Wednesday: Express

Make a quick dinner of CORNED BEEF HASH AND STEAMED EGGS. Spread 2 (15-ounce) cans corned beef hash in a large nonstick skillet and cook 8 to 10 minutes on medium or until hot. Using the back of a large spoon, make 4 indentions into hash. Break 1 egg into a cup and slip into an indention in skillet. Repeat with 3 more eggs. Sprinkle eggs with coarse salt and pepper. Cover and cook 5 to 8 minutes or until eggs are set and cooked to desired doneness.

Serve with PICKLED BEETS, a packaged GREEN SALAD and RYE BREAD. Leftover PEACHES are a simple dessert.

Shopping List

canned corned beef hash, eggs, coarse salt, pepper, pickled beets, packaged salad greens, rye bread.

Thursday: Budget

There's no need to sacrifice flavor for economy, as you'll see in this SOUTHWESTERN CHILI. Serve the low-cost dish with a LETTUCE WEDGE and CORNBREAD MUFFINS (from a mix). How about PLUMS for dessert?

Tip

There's no need to sacrifice flavor for economy, as you'll see in this SOUTHWESTERN CHILI. Serve the low-cost dish with a LETTUCE WEDGE and CORNBREAD MUFFINS (from a mix). How about PLUMS for dessert?

Shopping List

canola oil, chicken tenders, onion, red or green bell pepper, chili powder, cumin, garlic powder, red wine or lower-sodium beef broth, canned no-salt-added diced tomatoes, canned reduced-sodium black beans, canned reduced-sodium Great Northern beans, frozen corn, coarse salt, lettuce, cornbread mix, plums.

SOUTHWESTERN CHILI

Servings: Makes 6 1/2 cups

Prep time: 10 minutes

Cook time: About 30 minutes

  • 1 tablespoon canola oil
  • 1 pound chicken tenders, cut into 1-inch pieces
  • 1 medium onion, chopped
  • 1 medium red or green bell pepper, chopped
  • 4 teaspoons chili powder
  • 2 teaspoons cumin
  • 1 teaspoon garlic powder
  • 1/2 cup dry red wine or lower-sodium beef broth
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes with juice
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 (15-ounce) can reduced-sodium Great Northern beans, with liquid
  • 1 cup frozen corn
  • Coarse salt to taste

In a large saucepan, heat oil on medium-high. Cook chicken, onion and bell pepper 7 to 8 minutes or until liquid evaporates. Add chili powder, cumin and garlic powder. Cook, stirring constantly, 30 seconds or until aromatic. Stir in wine or broth, tomatoes and juice, black beans, Great Northern beans, corn and salt to taste. Bring mixture to boil. Reduce heat and simmer 20 minutes.

Per cup: 278 calories, 23 grams protein, 5 grams fat (16 percent calories from fat), 0.6 gram saturated fat, 34 grams carbohydrate, 45 milligrams cholesterol, 143 milligrams sodium, 9 grams fiber.

Friday: Meatless

For a no-meat meal, COUSCOUS WITH PEPPERS AND OLIVES hit the spot at our house. Serve with a SPINACH SALAD with sliced hard-cooked eggs and FLATBREAD. Enjoy RED AND GREEN GRAPES for dessert.

Shopping List

butternut squash, red bell pepper, onion, garlic, olive oil, coarse salt, pepper, cumin, curry powder, couscous, golden raisins, kalamata olives, fresh spinach, eggs, flatbread, red and green grapes.

COUSCOUS WITH PEPPERS AND OLIVES

Servings: Makes 6 servings

Prep time: 15 minutes

Cook time: 25 minutes, plus couscous

  • 2 pounds butternut squash (peeled, halved, seeded and cut into 1-inch pieces) (see NOTE)
  • 1 red bell pepper, cut into 1-inch pieces
  • 1 medium onion, cut into 12 wedges
  • 6 cloves garlic
  • 1 tablespoon plus 1 teaspoon olive oil, divided
  • 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon pepper
  • 2 1/2 cups water
  • 2 teaspoons cumin
  • 1 teaspoon curry powder
  • 10 ounces couscous (about 1 1/2 cups)
  • 1/2 cup golden raisins
  • 1/2 cup halved kalamata olives

Heat oven to 425 degrees. Put squash, bell pepper, onion, garlic, 1 tablespoon oil, 1/4 teaspoon salt and the pepper in a roasting pan; toss to coat. Spread in a single layer. Roast, turning once, 25 minutes or until vegetables are lightly browned and tender.

Meanwhile, in a large saucepan, bring water, remaining 1 teaspoon oil, cumin, curry powder and remaining salt to boil. Stir in couscous and raisins. Remove from heat, cover and let stand 5 minutes. Fluff couscous with fork; stir in roasted vegetables and olives and serve.

NOTE: Many supermarkets offer butternut squash already peeled and cut.

Per serving: 369 calories, 9 grams protein, 7 grams fat (16 percent calories from fat), 0.9 gram saturated fat, 71 grams carbohydrate, no cholesterol, 371 milligrams sodium, 7 grams fiber.

Saturday: Easy Entertaining

Invite friends for SHRIMP SCAMPI SKILLET. In a large nonstick skillet, heat 2 tablespoons extra-virgin olive oil on medium-high. Add 2 1/2 pounds large shrimp with tails (peeled and deveined). Cook 2 minutes or until shrimp are pink on one side. Turn; add 6 cloves minced garlic; cook, stirring, 2 to 3 minutes more or until shrimp are opaque throughout. Season with coarse salt and pepper to taste; stir, adding 2 thinly sliced greens onions, 2 tablespoons minced parsley, 1/4 cup fresh lemon juice and 1/4 cup dry white wine. Stir together and serve immediately. (Adapted from "Mr. and Mrs. Sunday's Suppers," Lorraine Wallace; Houghton Mifflin Harcourt, 2015.)

Serve the shrimp over ORZO along with CITRUS MARINATED TOMATO SALAD. In a medium bowl, combine 1/4 cup reduced-fat Italian dressing with 1/2 teaspoon lemon zest (yellow part only). Add 1 pound ripe diced tomatoes (about 2 1/2 cups); toss gently and let stand 15 minutes. Add SOURDOUGH BREAD. Buy FRUIT TARTS for dessert.

Shopping List

extra-virgin olive oil, large shrimp, garlic, coarse salt, pepper, green onions, parsley, lemon, dry white wine, orzo, reduced-fat Italian dressing, tomatoes, sourdough bread, fruit tarts.

health

7 Day Menu Planner for April 19, 2015

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

Sunday: Family

Gather the family for delicious MAPLE MUSTARD-GLAZED PORK LOIN. Heat oven to 350 degrees. Combine 3 tablespoons Dijon mustard, 2 tablespoons reduced-sodium soy sauce, 2 tablespoons cider vinegar, 2/3 cup maple-flavored syrup, and coarse salt and pepper to taste; mix well. Spread evenly over 1 (3-pound) boneless pork loin roast. Place in a shallow roasting pan. Surround pork with 1 pound carrots (halved and quartered lengthwise) and 6 medium red potatoes (halved). Bake 45 minutes or until internal temperature of pork reaches 145 degrees and vegetables are tender. Remove pan from oven; tent with foil and let stand 5 minutes.

Slice pork and serve with vegetables. Add a red- and white-sliced ENDIVE SALAD with light vinaigrette and DINNER ROLLS. Slice CHOCOLATE LAYER CAKE and top with fat-free VANILLA ICE CREAM for dessert.

Plan

Save enough pork for Monday; save enough cake for Monday and Thursday. Save enough ice cream for Saturday.

Shopping List

Dijon mustard, reduced-sodium soy sauce, cider vinegar, maple-flavored syrup, coarse salt, pepper, boneless pork loin roast, fresh carrots, red potatoes, red endive, white endive, light vinaigrette, dinner rolls, chocolate layer cake, fat-free vanilla ice cream.

Monday: Heat and Eat

Use the leftovers for BARBECUE PORK SANDWICHES. Chop or shred the leftover pork and mix it with chili sauce and a little ketchup. Heat and spoon on toasted whole-grain hamburger buns. Serve with vegetarian BAKED BEANS and deli COLESLAW. Slice the leftover CAKE for dessert.

Shopping List

chili sauce, ketchup, whole-grain hamburger buns, vegetarian baked beans, deli coleslaw.

Tuesday: Kids

This PIZZA POTPIE will please the kids (and adults, too). Serve the easy entree with deli CARROT SALAD and BREAD STICKS. For dessert, FRESH PINEAPPLE topped with COCONUT is good.

Plan

Save enough carrot salad for Wednesday.

Shopping List

wagon wheel pasta, reduced-fat Italian sausage, jarred no-salt-added marinara sauce, dried minced onion, dried oregano, dried basil, pepper, mozzarella, deli carrot salad, bread sticks, fresh pineapple, coconut.

PIZZA POTPIE

Servings: Makes 6 servings

Prep time: 10 minutes

Cook time: less than 25 minutes, plus pasta

  • 8 ounces wagon wheel pasta
  • 8 ounces reduced-fat Italian sausage
  • 1 (24- to 28-ounce) jar no-salt-added marinara sauce
  • 1 teaspoon dried minced onion
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon pepper
  • 8 ounces thinly sliced mozzarella

Heat oven to 400 degrees. Cook pasta according to directions; drain.

Meanwhile, break apart sausage and cook in a large nonstick skillet on medium for 5 to 7 minutes or until cooked through; drain. In a 2 1/2-quart baking dish, combine cooked sausage, marinara sauce, onion, oregano, basil and pepper; mix well. Add cooked pasta; blend well. Cover top completely with cheese slices. Bake 15 minutes or until cheese is melted and mixture is hot. Serve immediately.

Per serving: 322 calories, 21 grams protein, 9 grams fat (25 percent calories from fat), 4.2 grams saturated fat, 37 grams carbohydrate, 43 milligrams cholesterol, 546 milligrams sodium, 2 grams fiber.

Wednesday: Express

Make CHICKEN QUESADILLAS for a fast meal. Heat oven to 350 degrees. Place 4 fat-free flour tortillas on a baking sheet in 1 layer and bake 5 minutes. Spread 2 tortillas with 1 (4-ounce) can chopped green chilies and top with 1 (8- to 10-ounce) package cooked, carved chicken breast, 1 cup shredded Mexican-blend cheese and then another tortilla. Bake 10 minutes or until cheese melts. Cut into wedges and serve with leftover CARROT SALAD. For dessert, PEARS are sure to please.

Shopping List

fat-free flour tortillas, canned chopped green chilies, packaged cooked, carved chicken breast, shredded Mexican-blend cheese, pears.

Thursday: Budget

CAJUN CHICKEN WITH CHILI CREAM SAUCE is easy on the budget. Serve it with RICE, a MIXED GREENS SALAD and WHOLE-GRAIN ROLLS. Dessert is leftover CAKE.

Shopping List

boneless, skinless chicken breasts, no-salt-added or less-sodium Cajun seasoning, olive oil, less-sodium, less-fat cream of chicken soup, canned chopped green chilies, lime, reduced-fat sour cream, rice, salad greens, whole-grain rolls.

CAJUN CHICKEN WITH CHILI CREAM SAUCE

Servings: Makes 4 servings

Prep time: 10 minutes

Cook time: about 15 minutes

  • 4 (4- to 6-ounce) boneless, skinless chicken breast halves
  • 2 teaspoons no-salt-added or less-sodium Cajun seasoning
  • 1 tablespoon olive oil
  • 1 (10 3/4-ounce) can less-sodium, less-fat cream of chicken soup
  • 1/2 cup water
  • 1 (4-ounce) can chopped green chilies
  • 1 teaspoon fresh lime juice
  • 1/4 cup reduced-fat sour cream

Season chicken with Cajun seasoning. Heat oil in a large nonstick skillet on medium. Add chicken and cook 6 to 8 minutes or until browned, turning once. In a small bowl, combine soup, water, chilies and lime juice; mix well. Add to skillet and bring to boil; reduce heat and cook 5 minutes or until chicken is no longer pink. Stir in sour cream and heat through, but do not boil.

Per serving: 237 calories, 26 grams protein, 10 grams fat (38 percent calories from fat), 2.9 grams saturated fat, 9 grams carbohydrate, 83 milligrams cholesterol, 498 milligrams sodium, 1 gram fiber.

Friday: Meatless

Stuff it tonight! Stuff dinner, that is, with CHICKPEA PITA POCKETS. In a large bowl, combine 1 (15-ounce) can rinsed reduced-sodium chickpeas, 1 cup shredded fresh spinach, 2/3 cup halved seedless grapes, 1/2 cup finely chopped red bell pepper, 1/2 cup finely chopped celery and 1/4 cup finely chopped onion. In a small bowl, mix together 1/4 cup low-fat mayonnaise and 2 tablespoons poppy seed dressing. Add to chickpea mixture; mix to combine. Spoon into 4 whole-grain pita bread rounds (halved). Serve with BAKED CHIPS. For dessert, top FRESH STRAWBERRIES with light whipped cream.

Shopping List

canned reduced-sodium chickpeas, fresh spinach, seedless grapes, red bell pepper, celery, onion, low-fat mayonnaise, poppy seed dressing, whole-grain pita bread rounds, baked chips, fresh strawberries, light whipped cream.

Saturday: Easy Entertaining

Our guests liked TILAPIA WITH SAVORY HERB BUTTER and so will you.

Serve with SAVORY VEGETABLES. Toss medium tomatoes (cut into wedges), 1 medium red onion (thinly sliced) and 2 medium zucchini (halved lengthwise and sliced 1/2-inch thick) in 2 tablespoons olive oil and some Italian seasoning.

Make a SLICED AVOCADO AND MANGO SALAD and drizzle with a dressing of 2 tablespoons olive oil, 2 tablespoons fresh lime juice and 2 tablespoons chopped fresh cilantro. Add CRUSTY ROLLS. Dessert is leftover ICE CREAM WITH CINNAMON-CHOCOLATE SAUCE. Stir 1/2 teaspoon cinnamon into 1 cup reduced-fat fudge sauce and heat until warm; spoon over ice cream.

Shopping List

butter, garlic powder, Italian seasoning, ground mustard, tilapia fillets, coarse salt, pepper, lemon, tomatoes, red onion, zucchini, olive oil, avocado, mango, lime, cilantro, crusty rolls, cinnamon, reduced-fat fudge sauce.

TILAPIA WITH SAVORY HERB BUTTER

Servings: Makes 4 servings

Prep time: 10 minutes

Cook time: 10 minutes

  • 1/2 stick softened butter
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon Italian seasoning
  • 1/2 teaspoon ground mustard
  • 4 (4- to 6-ounce) tilapia fillets
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • Lemon wedges for garnish

Heat oven to 400 degrees. In a medium bowl, mix together butter, garlic powder, Italian seasoning and mustard until well-blended. Place fish on a rimmed, foil-lined baking pan. Sprinkle tilapia with salt and pepper; spread with herb butter mixture. Bake 10 minutes or until tilapia is opaque throughout. Garnish each plate with lemon wedges.

Per serving: 214 calories, 23 grams protein, 14 grams fat (57 percent calories from fat), 8 grams saturated fat, 1 gram carbohydrate, 87 milligrams cholesterol, 301 milligrams sodium, no fiber.

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