health

7 Day Menu Planner for August 16, 2015

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

Sunday: Family

Get ready for TOP SIRLOIN WITH ASPARAGUS AND TOMATO ORZO for family day. Serve the combo with MIXED GREENS and CRUSTY BREAD. For dessert, a CHOCOLATE LAYER CAKE sounds good.

Plan

Save enough beef and cake for Monday.

Shopping List

boneless beef top sirloin steak, pepper, coarse salt, lower-sodium beef broth, dry red wine, plum tomatoes, capers, garlic, orzo pasta, asparagus, mixed greens, crusty bread, chocolate layer cake.

TOP SIRLOIN STEAK WITH ASPARAGUS AND TOMATO ORZO

Prep time: 20 minutes

Cook time: 25 to 30 minutes, plus orzo pasta

  • 1 1/2 to 2 pounds boneless beef top sirloin steak, cut 1-inch thick
  • 1/4 teaspoon pepper
  • Coarse salt to taste
  • 1/3 cup lower-sodium beef broth
  • 1/3 cup dry red wine
  • 1 1/2 cups diced plum tomatoes
  • 2 teaspoons rinsed capers
  • 3 cloves garlic, minced
  • 1 cup uncooked orzo pasta
  • 1/2 pound asparagus, cut into 1-inch pieces

Press pepper evenly onto steak. Heat large nonstick skillet over medium until hot. Place steak in skillet; cook 15 to 18 minutes for medium-rare (145 degrees) to medium (160 degrees) doneness, turning occasionally. Season with salt as desired. Remove from skillet; keep warm.

Add broth and wine to skillet; increase heat to medium-high. Cook and stir 1 to 2 minutes or until brown bits attached to skillet are dissolved. Add tomatoes, capers and garlic; cook and stir 6 to 7 minutes or until thickened.

Meanwhile, cook orzo pasta according to directions. Add asparagus during last 3 minutes of cooking time. Drain. Toss with half of the tomato mixture. Carve steak crosswise into slices. Serve steak over pasta. Spoon remaining tomato mixture over steak.

Per serving: 252 calories, 26 grams protein, 5 grams fat (17 percent calories from fat), 1.6 grams saturated fat, 25 grams carbohydrate, 56 milligrams cholesterol, 82 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Make a STIR-FRY from Sunday's leftover beef. Heat a large nonstick skillet coated with cooking spray on medium-high. Add a 1-pound package of any frozen stir-fry vegetables and cook according to directions. Cut the leftover beef in 1/4-inch strips and add to vegetables, along with 1/2 cup stir-fry sauce. Heat through. Serve over RICE. Add a SPINACH SALAD and SESAME BREAD STICKS. Leftover CAKE is dessert.

Plan

Cook, label and freeze enough rice for Saturday.

Shopping List

cooking spray, any frozen stir-fry vegetables, stir-fry sauce, rice, fresh spinach, sesame bread sticks.

Tuesday: Express

You can have ANGEL HAIR PASTA WITH LEMON AND CHICKEN on the table in no time. Cook 1 (9-ounce) package refrigerated angel hair pasta according to directions; drain and transfer to a serving bowl. Add 1 (8- to 10-ounce) package cooked chopped chicken breast, 2 tablespoons olive oil, 2 tablespoons fresh lemon juice, 2 tablespoons chopped flatleaf parsley, 1/4 teaspoon dried marjoram, 1/2 teaspoon garlic salt; toss to mix.

Serve with packaged SALAD GREENS and GARLIC BREAD. Fresh PEACHES are always a welcome dessert.

Plan

Prepare Wednesday's enchiladas (except for baking) if time permits.

Shopping List

refrigerated angel hair pasta, packaged cooked chopped chicken breast, olive oil, lemon, flatleaf parsley, dried marjoram, garlic salt, packaged salad greens, garlic bread, fresh peaches.

Wednesday: Kids

These CHILI CHICKEN ENCHILADAS are just mild enough for kids. (Adults might like to top theirs with sliced jalapeno peppers.) Serve with extra TORTILLAS if desired. POPSICLES are a cool dessert.

Plan

Save half the enchiladas and buy enough avocados for Thursday.

Shopping List

cooking spray, cooked chicken, Monterey Jack cheese, jar of roasted red peppers or diced pimentos, canned chopped green chilies, reduced-fat sour cream, enchilada sauce, fat-free whole-grain tortillas, 50 percent reduced-fat cheddar cheese, lettuce, tomatoes, avocados, Popsicles.

CHILI CHICKEN ENCHILADAS

Servings: makes 8 enchiladas

Prep time: about 15 minutes

Cook time: 40 to 45 minutes

  • 2 cups chopped cooked chicken (about 12 ounces)
  • 6 ounces shredded Monterey Jack cheese (about 1 1/2 cups)
  • 1/2 cup jarred sliced roasted red peppers or diced pimentos, drained
  • 1 (4-ounce) can chopped green chilies, drained
  • 1 cup reduced-fat sour cream
  • 1 (10-ounce) can enchilada sauce
  • 8 fat-free whole-grain tortillas (7- to 8-inch diameter)
  • 4 ounces shredded 50 percent reduced-fat cheddar cheese (about 1 cup)
  • Chopped lettuce, tomatoes, avocado and additional sour cream, if desired

Heat oven to 350 degrees. Coat a 13-by-9-inch baking dish with cooking spray. In a medium bowl, combine chicken, Monterey Jack cheese, roasted peppers, chilies and sour cream; mix well. Spread about 2 teaspoons enchilada sauce on each tortilla. Top each with about 1/3 cup chicken mixture. Roll; arrange, seam-side down, in baking dish. Top with remaining enchilada sauce. Sprinkle with cheddar cheese. Cover with nonstick foil. Bake 40 to 45 minutes or until thoroughly heated. Remove foil for last 5 minutes of baking time. Serve with lettuce, tomatoes, avocado and additional sour cream, if desired.

Per enchilada: 364 calories, 25 grams protein, 16 grams fat (39 percent calories from fat), 8.1 grams saturated fat, 32 grams carbohydrate, 72 milligrams cholesterol, 832 milligrams sodium, 4 grams fiber.

Thursday: Budget

You'll save some time and money on dinner tonight because you're having leftover ENCHILADAS topped with reduced-fat sour cream and sliced jalapeno peppers. Serve them with REFRIED BEANS and an AVOCADO SALAD. FRESH BLACKBERRIES are a perfect dessert.

Plan

Cook Friday's eggs tonight.

Shopping List

reduced-fat sour cream, jalapenos, refried beans, lettuce for salad, blackberries.

Friday: Meatless

CURRIED EGGS AND GREEN PEAS make a savory no-meat meal. Prepare any curry sauce mix with 1 percent milk according to directions. Stir in frozen (thawed) tiny green peas and quartered, hard-cooked eggs; heat through. Serve over WHOLE-GRAIN TOAST TRIANGLES. Add FRESH BROCCOLI SPEARS. For dessert, KIWIFRUIT will taste good.

Shopping List

curry sauce mix, 1 percent milk, frozen tiny green peas, eggs, whole-grain bread, fresh broccoli, kiwifruit.

Saturday: Easy Entertaining

MUSHROOM AND CHICKEN TERIYAKI is an easy meal for guests. Serve over leftover RICE. Add STEAMED FRESH SQUASH and BAGUETTES. Buy a CHEESECAKE and top with FRESH STRAWBERRIES for a festive dessert.

Shopping List

light or regular teriyaki sauce, cornstarch, ground ginger, canola oil, sliced fresh white mushrooms, fresh shiitake mushrooms, red bell pepper, green onions, garlic, cooked chicken, fresh squash, baguettes, cheesecake, fresh strawberries.

MUSHROOM AND CHICKEN TERIYAKI

Servings: Makes 6 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 1/4 cup light or regular teriyaki sauce
  • 1 teaspoon cornstarch
  • 1 teaspoon ground ginger
  • 1/2 cup water
  • 2 teaspoons canola oil
  • 12 ounces sliced fresh white mushrooms (about 4 1/2 cups)
  • 4 ounces fresh shiitake mushrooms, stems removed and sliced (about 1 1/2 cups)
  • 1 large red bell pepper, sliced
  • 4 green onions, sliced
  • 2 teaspoons sliced garlic
  • 1 1/2 cups cooked chicken, cut into thin strips (about 6 ounces)

In a small bowl, combine teriyaki sauce, cornstarch, ginger and water; set aside. In a large nonstick skillet, heat oil on medium-high. Add both mushrooms; cook and stir 3 minutes or until they release their liquid. Add bell pepper, green onions and garlic; cook and stir 5 minutes or until mushroom liquid evaporates and garlic begins to brown. Add chicken and stir. Add teriyaki mixture; cook and stir 3 minutes or until slightly thickened. Serve immediately.

Per serving: 111 calories, 12 grams protein, 3 grams fat (26 percent calories from fat), 0.5 gram saturated fat, 9 grams carbohydrate, 24 milligrams cholesterol, 324 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for August 09, 2015

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

Sunday: Family

Take it easy and prepare or buy a SMOKED TURKEY BREAST for family day. Alongside, ROASTED BEET AND BABY GREENS SALAD is delicious. Add WHOLE-GRAIN ROLLS.

No one will resist PEACH CRUMBLE for dessert. Heat oven to 350 degrees. Combine 12 (about 3 pounds) fresh peeled and sliced peaches and 1/4 cup sugar; spoon into a 3-quart baking dish coated with cooking spray. Combine 1/2 cup flour, 1/3 cup packed light brown sugar, 1/2 teaspoon nutmeg and 3 tablespoons butter in a medium bowl. With 2 knives, work butter into flour mixture until it resembles coarse bread crumbs; spread over peaches. Bake 40 to 45 minutes or until golden.

Plan

Save enough turkey and Peach Crumble for Monday.

Shopping List

smoked turkey breast, fresh beets, extra-virgin olive oil, coarse salt, packaged mixed baby greens, pecan or walnut pieces, honey, lemon, Dijon mustard, low-fat mayonnaise, pepper, whole-grain rolls, fresh peaches, sugar, cooking spray, flour, light brown sugar, nutmeg, butter.

ROASTED BEET AND BABY GREENS SALAD

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: 35 to 40 minutes

  • For Roasted Beet and Baby Greens Salad:
  • 12 ounces fresh beets (3 to 4 medium-size beets), trimmed
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon coarse salt
  • 1 (5- to 6-ounce) package mixed baby greens
  • 1/2 cup pecan or walnut pieces, coarsely chopped
  • For Creamy Honey-Dijon Dressing:
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons honey
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon Dijon mustard
  • 1 tablespoon low-fat mayonnaise
  • Coarse salt and pepper to taste

Heat oven to 400 degrees. Peel beets with vegetable peeler. Cut into 1/2-inch chunks; place in medium bowl. Drizzle with oil; sprinkle with salt and toss to coat. Spoon into a 9-by-13-inch baking dish lined with parchment paper. Roast 35 to 40 minutes or until tender. Cool to room temperature. Pile greens into large salad bowl; set aside.

In a small bowl, whisk dressing ingredients together. Drizzle greens with enough of the dressing to coat, tossing well. Top with beets and sprinkle with nuts. Serve with extra dressing. (Adapted from "Meatless in Cowtown," Laura Samuel Meyn and Anthony Head; Running Press, 2015.)

Per serving: 221 calories, 3 grams protein, 18 grams fat (70 percent calories from fat), 2.1 grams saturated fat, 15 grams carbohydrate, no cholesterol, 219 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Use the leftover turkey and add sliced tomatoes to GRILLED TURKEY, TOMATO AND SWISS CHEESE SANDWICHES. (Use reduced-fat cheese and sliced whole-grain bread spread with Dijon mustard.) Coat bread with cooking spray and grill in a nonstick skillet until golden and cheese melts. Serve with deli POTATO SALAD. Warm the leftover PEACH CRUMBLE for dessert.

Shopping List

tomatoes, reduced-fat Swiss cheese, whole-grain bread, Dijon mustard, cooking spray, deli potato salad.

Tuesday: Express

Make dinner quick tonight and serve a fully cooked smoked HAM STEAK. Rub Cajun seasoning blend on both sides before heating, if desired. Serve with baked SWEET POTATOES and deli BROCCOLI SALAD. Make CORNBREAD from a mix. A slice of HONEYDEW MELON is dessert.

Shopping List

fully cooked smoked ham steak, Cajun seasoning blend, sweet potatoes to bake, deli broccoli salad, cornbread mix, honeydew melon.

Wednesday: Kids

No kid can resist Mom's favorite PIZZA, whether she makes it or buys it. Add a CHOPPED LETTUCE SALAD and fat-free VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

pizza, lettuce, fat-free vanilla ice cream.

Thursday: Meatless

We enjoyed these BELLA BURGERS for a meatless dinner. Heat grill and coat 4 large portobello mushrooms, 1 large red bell pepper (cut into quarters) and 1 red onion (sliced) on both sides with cooking spray. Grill the vegetables on both sides about 4 to 6 minutes total or until lightly charred and tender.

Meanwhile, whisk together 2 tablespoons reduced-fat Italian dressing and 2 tablespoons low-fat mayonnaise. Spread whole-grain hamburger buns with dressing mixture and layer with lettuce, tomato, mushroom, pepper and onion.

Add DEVILED EGGS to the plate, along with STEAK FRIES (frozen). NECTARINES are dessert.

Shopping List

portobello mushrooms, red bell pepper, red onion, cooking spray, reduced-fat Italian dressing, low-fat mayonnaise, whole-grain hamburger buns, lettuce, tomatoes, deviled eggs, frozen steak fries, nectarines.

Friday: Budget

PASTA SOUP is a delicious low-cost entree. Serve the soup with a crisp LETTUCE WEDGE and CRUSTY BREAD. For dessert, FRESH PLUMS are in season.

Shopping List

unsalted fat-free chicken broth, canned no-salt-added cream-style corn, enchilada sauce, canned chopped green chilies, canned chicken breast, vermicelli or angel hair pasta, cumin, onion powder, dried oregano, onion, shredded Colby-Monterey Jack cheese blend, iceberg lettuce, crusty bread, fresh plums.

PASTA SOUP

Servings: makes about 13 cups

Prep time: 10 minutes

Cook time: less than 20 minutes

  • 3 (14-ounce) cans unsalted fat-free chicken broth
  • 2 (14 3/4-ounce) cans no-salt-added cream-style corn
  • 2 (10-ounce) cans enchilada sauce
  • 1 (4-ounce) can chopped green chilies
  • 1 (10- to 12-ounce) can chicken breast with liquid
  • 5 ounces vermicelli or angel hair pasta, broken into pieces
  • 1 1/2 teaspoons cumin
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon dried oregano
  • 1 medium onion, chopped, for garnish
  • Shredded Colby-Monterey Jack cheese blend for garnish

In a large pot, combine broth, corn, enchilada sauce and chilies; mix well. Bring to a boil over medium-high heat. Add chicken, vermicelli, cumin, onion powder and oregano; mix well. Reduce heat to low; simmer 8 minutes or until vermicelli is tender; stir occasionally. Ladle into bowls and garnish with onions and cheese.

Per cup: 141 calories, 8 grams protein, 1 gram fat (9 percent calories from fat), no saturated fat, 24 grams carbohydrate, 10 milligrams cholesterol, 296 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Entertain your friends with your own LAMB CHOPS. Serve with CREAMED CORN-STUFFED TOMATOES. Add MIXED GREENS and SOURDOUGH ROLLS. For dessert, a wedge of chilled CANTALOUPE with leftover ICE CREAM is refreshing.

Shopping List

ingredients for lamb chops, tomatoes, olive oil, corn-on-the-cob, poblano chile, coarse salt, pepper, Pecorino-Romano cheese, fresh thyme, fresh bread crumbs, salad greens, sourdough rolls, cantaloupe.

CREAMED CORN-STUFFED TOMATOES

Servings: makes 6 servings

Prep time: 25 minutes

Cook time: less than 40 minutes

  • 6 medium tomatoes, tops and cores removed
  • 2 teaspoons olive oil
  • 2 cups corn kernels (about 4 ears corn)
  • 1 poblano chile, cored, seeded and finely chopped
  • Coarse salt and freshly ground black pepper to taste
  • 3 tablespoons freshly grated Pecorino-Romano cheese
  • 1 teaspoon chopped fresh thyme, plus sprigs for garnish
  • 1/4 cup fresh bread crumbs

Heat oven to 350 degrees. Scoop seeds and pulp from tomatoes using a melon baller to create a shell; transfer to a bowl. Using your hands, squish the pulp and seeds until smooth but slightly chunky; set aside. Heat oil in a large nonstick skillet on medium. Add corn and poblano; season with salt and pepper. Cook 8 to 10 minutes or until tender, stirring occasionally. Add reserved tomato mixture and cook 3 minutes or until it's absorbed into corn and skillet is dry; stir occasionally. Add grated cheese and chopped thyme.

Arrange tomato shells, cut-side up, in a casserole dish. Spoon about 1/3 cup corn filling into each shell. Sprinkle with bread crumbs. Bake 20 to 25 minutes or until the filling is heated through, shells are tender and topping is golden. (Adapted from "Lighten Up, Y'all," Virginia Willis; Ten Speed Press, 2015.)

Per serving: 101 calories, 4 grams protein, 3 grams fat (21 percent calories from fat), 0.6 gram saturated fat, 19 grams carbohydrate, 1 milligram cholesterol, 41 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for August 02, 2015

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

Sunday: Family

Plan to relax on family day and buy a SPIRAL-SLICED HAM. Add GERMAN POTATO SALAD and COLESLAW from the deli, along with PICKLED BEETS and RYE BREAD.

Make BLUEBERRY-AND-VANILLA "NAPOLEONS" for dessert. In a large bowl, beat 1 (3.4-ounce) package vanilla instant pudding mix into 1 1/2 cups cold 1 percent milk for 2 minutes or until well-blended; let stand 5 minutes. Add 1/3 cup pudding to a small bowl; cover and refrigerate. Into the remaining pudding, fold 1 cup (of 1 1/3 cups total) fresh blueberries. Reserve remaining blueberries. Cut 1 (11.75-ounce) frozen (thawed) poundcake into 12 thin slices; toast until golden.

Place 1 cake slice on each of 6 dessert plates. Spoon blueberry-pudding mixture onto slices, dividing evenly. Top each piece with another slice of cake. Garnish with reserved pudding and reserved blueberries. Serve immediately.

Plan

Save enough ham and coleslaw and buy enough blueberries for Monday. Save enough ham for Wednesday.

Shopping List

spiral sliced ham, deli German potato salad, deli coleslaw, pickled beets, rye bread, vanilla instant pudding mix, 1 percent milk, fresh blueberries, frozen poundcake.

Monday: Heat and Eat

Use some of the leftover ham for delicious HAM, ASPARAGUS AND SWISS QUICHE. Serve with leftover COLESLAW and CRUSTY ROLLS. Keep dessert light with leftover BLUEBERRIES.

Shopping List

refrigerated piecrust, butter, onion, fresh asparagus, tomatoes, eggs, 1 percent milk, nutmeg, hot sauce, reduced-fat Swiss cheese, crusty rolls.

HAM, ASPARAGUS AND SWISS QUICHE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 50 to 60 minutes

  • 1 refrigerated piecrust (from a 15-ounce package)
  • 1 tablespoon butter
  • 1 medium onion, sliced
  • 8 ounces fresh asparagus, cut into 1-inch pieces
  • 8 ounces leftover ham, cubed
  • 2 medium tomatoes, coarsely chopped
  • 3 whole eggs
  • 1/2 cup 1 percent milk
  • 1/4 teaspoon nutmeg
  • Dash hot sauce
  • 8 ounces shredded reduced-fat Swiss cheese

Heat oven to 375 degrees. Use a 10-inch quiche pan and prepare crust according to package directions for a 1-crust pie. Trim excess dough and refrigerate pan. In a large nonstick skillet, melt butter on medium-low and cook onion and asparagus 5 minutes or until softened. Reduce heat to low. Add ham and heat through. Remove from heat and stir in tomatoes. In a separate bowl, combine eggs, milk, nutmeg and hot sauce. Spoon vegetable-and-ham mixture into prepared piecrust. Add Swiss cheese and pour egg mixture over all. Bake 45 to 55 minutes or until center is set.

Per serving: 428 calories, 27 grams protein, 27 grams fat (54 percent calories from fat), 12 grams saturated fat, 24 grams carbohydrate, 145 milligrams cholesterol, 751 milligrams sodium, 2 grams fiber.

Tuesday: Express

For an easy meal, buy a packaged Mexican DINNER KIT (such as Old El Paso or another brand) and follow the directions. Serve with reduced-sodium rinsed PINTO BEANS and GUACAMOLE. Fresh PINEAPPLE SPEARS are good for dessert.

Shopping List

Mexican Dinner Kit (such as Old El Paso or another brand), reduced-sodium pinto beans, guacamole, fresh pineapple spears.

Wednesday: Kids

Treat the kids and make MACARONI AND CHEESE WITH HAM by stirring cubed leftover ham into your own (or purchased) hot macaroni and cheese. Cover and let stand 5 minutes to heat through. Add BABY CARROTS for some crunch, along with BREAD STICKS. STRAWBERRIES are good for dessert.

Plan

Save enough carrots for Friday.

Shopping List

macaroni and cheese, baby carrots, bread sticks, strawberries.

Thursday: Meatless

SPICY CHEESE AND RICE BAKE has plenty of flavor without any fuss. Serve it with a SPINACH SALAD with thinly sliced red onion and toasted walnuts. Add WHOLE-GRAIN BREAD. How about some juicy FRESH APRICOTS for dessert?

Shopping List

cooking spray, canned diced tomatoes with green chilies, reduced-fat sour cream, rice, 50 percent reduced-fat cheddar cheese, pickled jalapeno peppers, fresh cilantro, fresh spinach, red onion, walnuts, whole-grain bread, fresh apricots.

SPICY CHEESE AND RICE BAKE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 35 to 40 minutes, plus rice

  • 1 (14-ounce) can diced tomatoes with green chilies
  • 6 ounces reduced-fat sour cream
  • 4 cups cooked rice
  • 4 ounces grated 50 percent reduced-fat cheddar cheese
  • 3 tablespoons sliced pickled jalapeno peppers
  • 2 tablespoons chopped fresh cilantro

Heat oven to 350 degrees. Coat a 2-quart baking dish with cooking spray. In a small bowl, combine tomatoes and sour cream. Layer half of rice, half of tomato mixture and half of cheese in the baking dish. Repeat layers. Bake 35 to 40 minutes or until cheese is lightly browned and casserole is bubbly. Garnish with jalapeno peppers and cilantro.

Per serving: 359 calories, 15 grams protein, 10 grams fat (25 percent calories from fat), 6.4 grams saturated fat, 53 grams carbohydrate, 36 milligrams cholesterol, 745 milligrams sodium, 2 grams fiber.

Friday: Budget

There's nothing like a good sandwich such as GRILLED BRIE, BASIL AND TOMATOES ON SOURDOUGH BREAD to ease the food budget. Serve with BAKED CHIPS and leftover BABY CARROTS and add SWEET PICKLES. WATERMELON WEDGES are a messy, fun dessert.

Shopping List

brie, fresh basil, tomatoes, sourdough bread, baked chips, sweet pickles, watermelon.

Saturday: Easy Entertaining

Invite guests for your GRILLED TUNA tonight. Add packaged LONG-GRAIN AND WILD RICE. Enjoy the bounty of summer tomatoes with POMODORO SALAD. Add BAGUETTES. Buy FRUIT TARTS for dessert.

Shopping List

tuna to grill, packaged long-grain and wild rice, tomatoes, coarse salt, red onion, flatleaf parsley, garlic, fresh basil, fresh thyme or fresh oregano (or dried), extra-virgin olive oil, baguettes, fruit tarts.

POMODORO SALAD

Servings: makes 6 servings

Prep time: 15 minutes; chilling time: 30 minutes

  • 4 ripe medium tomatoes
  • 1 teaspoon coarse salt
  • 1 small red onion, sliced thinly, lengthwise
  • 1/4 cup chopped flatleaf parsley
  • 2 cloves garlic, minced
  • 2 tablespoons torn fresh basil leaves
  • 1/2 teaspoon fresh thyme or oregano (or 1/2 teaspoon dried)
  • 3 tablespoons extra-virgin olive oil

Bring a small pot of water to boil; submerge each tomato for 10 seconds then immediately run under cold water. Remove skin. Cut out core, slice into thin wedges and place in medium bowl. Add salt and mix. Add onion, parsley, garlic, basil leaves, thyme or oregano and oil. Stir until well combined. Chill 30 minutes and serve. (Adapted from "Lucinda's Rustic Italian Kitchen," Lucinda Scala Quinn; Houghton Mifflin Harcourt, 2007.)

Per serving: 85 calories, 1 gram protein, 7 grams fat (70 percent calories from fat), 1 gram saturated fat, 6 grams carbohydrate, no cholesterol, 327 milligrams sodium, 2 grams fiber.

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