health

7 Day Menu Planner for August 23, 2015

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

Sunday: Family

Gather the family for HERB-CRUSTED MEDITERRANEAN PORK TENDERLOIN. Place 1 (1-pound) pork tenderloin on large piece of plastic wrap. Rub with olive oil; sprinkle 2 teaspoons dried oregano and 3/4 teaspoon lemon pepper seasoning evenly over surface. Cover tightly in plastic wrap; refrigerate for 2 hours to overnight.

When ready to cook, heat grill to medium. Unwrap pork. Make lengthwise cut through center of, but not through, pork. Open, so pork lies flat. Spread 3 tablespoons mixed olive tapenade on half of pork. Sprinkle with 3 tablespoons crumbled feta cheese. Fold other half of pork over to form original shape. Tie pork with twine at 2-inch intervals. Grill, uncovered, 20 minutes or until internal temperature reaches 145 degrees; turn halfway. Remove pork to cutting board; cover loosely with foil and let cool 5 to 10 minutes. To serve, remove twine and slice.

Serve with ASPARAGUS, ORZO and DINNER ROLLS. Finish with PEACH SHORTCAKE (sliced pound cake topped with fresh peaches and light whipped cream).

Plan

Grill an extra plain pork tenderloin and save enough peaches for Monday.

Shopping List

pork tenderloins, olive oil, dried oregano, lemon pepper seasoning, mixed olive tapenade, crumbled feta cheese, asparagus, orzo, dinner rolls, pound cake, peaches, light whipped cream.

Monday: Heat and Eat

No cooking is necessary when (leftover) PORK-APPLE SUMMER SALAD is on the menu. Just add CRUSTY BREAD on the side. Leftover peaches are a simple dessert.

Shopping List

celery, red onion, red bell pepper, Granny Smith apple, fresh or dried basil, less-sodium seasoned salt, salad greens, walnut halves, apple cider vinegar, reduced-fat sour cream, low-fat mayonnaise, sugar, garlic, coarse salt, pepper, crusty bread.

PORK-APPLE SUMMER SALAD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: to toast the walnuts

  • For the salad:
  • 1 to 1 1/2 pounds cooked (leftover) pork tenderloin, diced
  • 2 ribs celery, chopped
  • 1/2 medium red onion, chopped
  • 1 medium red bell pepper, chopped
  • 1/2 medium Granny Smith apple, diced
  • 2 tablespoons fresh chopped basil or 2 teaspoons dried basil
  • 1 teaspoon less-sodium seasoned salt
  • 6 cups salad greens
  • 1/4 cup toasted walnut halves, for garnish
  • For the dressing:
  • 1 tablespoon apple cider vinegar
  • 1/3 cup reduced-fat sour cream
  • 1/4 cup low-fat mayonnaise
  • 2 teaspoons sugar
  • 1 teaspoon minced garlic
  • Coarse salt and pepper to taste

In a large serving bowl, mix together pork, celery, onion, bell pepper, apple, basil and seasoned salt. In a separate bowl, mix together vinegar, sour cream, mayonnaise, sugar, garlic, and salt and pepper to taste. Pour over pork salad and toss to mix. Arrange greens on 4 individual plates; top with pork salad. Garnish with walnuts and serve.

Per serving: 320 calories, 34 grams protein, 13 grams fat (35 percent calories from fat), 3.5 grams saturated fat, 18 grams carbohydrate, 93 milligrams cholesterol, 496 milligrams sodium, 4 grams fiber.

Tuesday: Kids

The kids won't be late for PIZZA MACARONI -- two of their favorite "food groups." In a large nonstick skillet, cook 1 pound lean ground beef for 6 minutes on medium-high or until no longer pink; drain, wipe pan with paper towel and return meat to pan. Stir in 1 cup pizza sauce, 1/4 teaspoon coarse salt and 1/4 teaspoon pepper, and cook 3 minutes on medium. Add 2 cups hot cooked elbow macaroni; cook 3 minutes or until hot. Sprinkle each serving with 1 tablespoon shredded 50 percent reduced-fat cheddar cheese.

Serve with CHOPPED LETTUCE SALAD and SOFT BREAD STICKS. Fresh PINEAPPLE CHUNKS are good for dessert.

Shopping List

lean ground beef, pizza sauce, coarse salt, pepper, elbow macaroni, 50 percent reduced-fat cheddar cheese, lettuce, soft bread sticks, fresh pineapple chunks.

Wednesday: Express

Here's a new twist on an old favorite of mine, BLT&G (bacon, lettuce, tomato and guacamole). Spread 4 (8-inch) fat-free flour tortillas with 4 ounces reduced-fat cream cheese; top with some salsa and shredded lettuce; spread evenly. Place 2 slices cooked bacon on each tortilla; top each with 2 tablespoons guacamole. Roll and serve immediately. Add BAKED CHIPS, PICKLES and CELERY STICKS. For dessert, LEMON SHERBET is cool.

Plan

Save enough sherbet for Friday.

Shopping List

fat-free flour tortillas, reduced-fat cream cheese, salsa, lettuce, bacon, guacamole, baked chips, pickles, celery, lemon sherbet.

Thursday: Meatless

I confess that I ate almost the entire batch of this VEGETABLE STEW myself! I thinned the few remaining leftovers for soup. In a large nonstick skillet, heat 1 tablespoon canola oil on medium-high. Add 2 cups diced potatoes and 2 cups chopped onions; cook 6 to 8 minutes or until the potatoes are golden and onions are softened. Add 2 cups sliced fresh zucchini, 1 (15-ounce) can no-salt-added diced tomatoes with juice, 1 cup unsalted vegetable broth and 1 teaspoon Italian seasoning. Bring to boil; reduce heat, cover and simmer 10 minutes on low or until zucchini is tender.

Serve with deli EGG SALAD SANDWICHES on whole-grain bread with lettuce. Pop FRESH CHERRIES into your mouth for dessert.

Shopping List

canola oil, potatoes, onions, fresh zucchini, canned no-salt-added diced tomatoes, unsalted vegetable broth, Italian seasoning, deli egg salad sandwiches on whole-grain bread, lettuce, fresh cherries.

Friday: Budget

Canned tuna is a guaranteed cost-cutter, and TUNA AND WHITE BEAN SALAD has guaranteed good flavor. Serve with ITALIAN BREAD. Leftover SHERBET is an easy dessert.

Shopping List

cucumber, fresh flatleaf parsley, red onion, lemons, extra-virgin olive oil, coarse salt, pepper, canned reduced-sodium cannellini beans, water-packed albacore tuna, jar diced pimentos, salad greens, Italian bread.

TUNA AND WHITE BEAN SALAD

Servings: makes 6 servings

Prep time: 15 minutes; standing time: 15 minutes

  • 1 medium cucumber, peeled, seeded and diced
  • 1/2 cup chopped fresh flatleaf parsley
  • 1 medium red onion, thinly sliced
  • Juice of 2 lemons
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 2 (15-ounce) cans reduced-sodium cannellini beans, rinsed
  • 3 (6-ounce) cans water-packed albacore tuna, drained and flaked
  • 1 (2-ounce) jar diced pimentos, drained
  • 8 cups mixed greens

Combine all ingredients (except mixed greens) in a large bowl; toss to coat and let stand 15 minutes to blend flavors (if time permits). Arrange greens on a serving platter, top with tuna mixture and serve.

Per serving: 289 calories, 29 grams protein, 9 grams fat (26 percent calories from fat), 1.3 grams saturated fat, 26 grams carbohydrate, 36 milligrams cholesterol, 709 milligrams sodium, 8 grams fiber.

Saturday: Easy Entertaining

No guest will be able to resist your SHRIMP AND PEPPERS OVER POLENTA. Serve with fresh GREEN BEANS and a BIBB LETTUCE SALAD. Add GARLIC BREAD.

For dessert, TURTLE TERRINE is only slightly decadent. Line a 9-by-5-inch loaf pan with foil; spread with 1 pint softened chocolate-chocolate chip ice cream. Drizzle with 1/4 cup caramel sauce; top with 1 pint softened butter pecan ice cream. Repeat layers once. Freeze until hardened. Remove from freezer, turn upside-down, peel off foil and let stand a few minutes. Slice and top with light whipped cream and toasted pecans.

Shopping List

Canadian bacon, red and green bell peppers, canned no-salt-added or regular diced tomatoes and green chilies, medium shrimp, green onions, refrigerated cheese polenta, fresh green beans, bibb lettuce, garlic bread, chocolate-chocolate chip ice cream, caramel sauce, butter pecan ice cream, light whipped cream, pecans.

SHRIMP AND PEPPERS OVER POLENTA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 20 minutes, plus polenta

  • 1/2 cup chopped Canadian bacon
  • 1 large green bell pepper, cut into strips
  • 1 large red bell pepper, cut into strips
  • 1 (10-ounce) can no-salt-added or regular diced tomatoes and green chilies, drained
  • 1 1/2 pounds medium shrimp, peeled and deveined
  • 1/2 cup sliced green onions
  • 1 (16-ounce) package refrigerated cheese polenta

In a large nonstick skillet, cook bacon on medium heat 3 minutes or until lightly browned; stir frequently. Add both peppers; cook 10 minutes, stirring occasionally. Add tomatoes; cook 5 minutes. Add shrimp; cook 3 minutes or until shrimp are pink and opaque throughout. Stir in onions.

Meanwhile, slice and heat polenta according to package directions. Serve shrimp and peppers over polenta.

Per serving: 242 calories, 26 grams protein, 2 grams fat (9 percent calories from fat), 0.6 gram saturated fat, 26 grams carbohydrate, 188 milligrams cholesterol, 873 milligrams sodium, 3 grams fiber.

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
  • Coarse salt to taste
  • 1/4 teaspoon pepper
  • 1/3 cup dry red wine
  • 1/3 cup lower-sodium beef broth
  • 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.

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