health

7 Day Menu Planner for September 27, 2015

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

Sunday: Family

Gather the family for ROAST TURKEY BREAST (use package directions). Add MASHED POTATOES, FRESH BROCCOLI AU GRATIN, a MIXED GREENS SALAD and DINNER ROLLS. Buy a CHERRY CRISP for dessert.

Plan

Save enough mashed potatoes for Monday; save enough of the crisp for Tuesday.

Shopping List

whole turkey breast, potatoes to mash, fresh broccoli, au gratin sauce, salad greens, dinner rolls, cherry crisp.

Monday: Kids

Kids and adults alike will enjoy MINI MEATLOAVES. Serve with leftover MASHED POTATOES and frozen tiny GREEN PEAS. Add SOFT BREAD STICKS. For dessert, munch on PEANUT BUTTER COOKIES.

Plan

Save 2 meatloaves for Tuesday.

Shopping List

1 percent milk, egg, lean ground beef, Progresso dry bread crumbs, ranch dressing mix, less-sodium Worcestershire sauce, 50 percent reduced-fat cheddar cheese (if desired), frozen tiny green peas, soft bread sticks, peanut butter cookies.

MINI MEATLOAVES

Servings: makes 6 mini meatloaves

Prep time: about 15 minutes

Cook time: 35 to 45 minutes; standing time: 5 minutes

  • 1/4 cup 1 percent milk
  • 1 egg
  • 1 pound lean ground beef
  • 1/4 cup Progresso dry bread crumbs (any flavor)
  • 1 (0.4-ounce) package ranch dressing mix
  • 1 tablespoon less-sodium Worcestershire sauce
  • Shredded 50 percent reduced-fat cheddar cheese, if desired

Heat oven to 350 degrees. Beat milk and egg with fork in large bowl. Mix in beef, bread crumbs and ranch dressing mix (dry). Shape into 6 small loaves. Place in ungreased rimmed baking pan. Brush loaves with Worcestershire sauce. Bake, uncovered, 35 to 45 minutes or until meatloaves register 160 degrees. Let stand 5 minutes. Garnish with cheese, if desired.

Per meatloaf: 213 calories, 17 grams protein, 9 grams fat (48 percent calories from fat), 3.1 grams saturated fat, 5 grams carbohydrate, 75 milligrams cholesterol, 326 milligrams sodium, no fiber.

Tuesday: Heat and Eat

The family will be amazed at how you turned leftover meatloaf into APPLE-RAISIN PIZZA. Crumble the 2 leftover meatloaves over a ready-to-bake large pizza crust. Sprinkle with 1 thinly sliced Granny Smith apple (peeled and cored), golden raisins, some chopped celery and shredded part-skim mozzarella cheese. Bake according to package directions.

Serve with a GREEN SALAD. Warm the leftover CRISP and top with fat-free VANILLA ICE CREAM.

Plan

Save extra ice cream for Friday.

Shopping List

ready-to-bake large pizza crust, Granny Smith apple, golden raisins, celery, shredded part-skim mozzarella cheese, salad greens, fat-free vanilla ice cream.

Wednesday: Meatless

It's easy and delicious, so VIDALIA ONION AND RICE CASSEROLE works for a no-meat entree. Add a SPINACH SALAD with EGG WEDGES and WHOLE-GRAIN ROLLS. For dessert, enjoy BANANA PUDDING made with 1 percent milk.

Shopping List

brown rice, butter, Vidalia or other sweet onions, 1 percent milk, Swiss cheese, cooking spray, fresh spinach, eggs, whole-grain rolls, instant banana pudding.

VIDALIA ONION AND RICE CASSEROLE

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: about 1 hour, plus rice

  • 1 cup uncooked brown rice
  • 2 tablespoons butter
  • 5 medium Vidalia or other sweet onions, chopped
  • 1 1/2 cups 1 percent milk
  • 8 ounces grated Swiss cheese

Heat oven to 350 degrees. Cook rice according to package directions. Heat butter in a Dutch oven; add onions. Cook, stirring occasionally, 12 minutes or until softened. Add cooked rice, milk and cheese. Combine thoroughly. Spoon into a 9-by-13-inch baking dish coated with cooking spray. Bake, uncovered, 50 minutes or until bubbly.

Per serving: 216 calories, 9 grams protein, 10 grams fat (41 percent calories from fat), 6.1 grams saturated fat, 23 grams carbohydrate, 30 milligrams cholesterol, 87 milligrams sodium, 3 grams fiber.

Thursday: Budget

When your food budget needs a little help, TUNA MELTS can come to the rescue. Top both halves of whole-grain English muffins with deli (or your own) tuna salad and a slice of American cheese. Add a slice of tomato if desired. Broil until the cheese melts. Serve with OVEN FRIES (frozen) and BELL PEPPER RINGS. PEACHES are a simple dessert.

Shopping List

whole-grain English muffins, deli or your own tuna salad, sliced American cheese, tomatoes (if desired), frozen oven fries, bell peppers, peaches.

Friday: Express

For a quick meal, PAN-FRIED HAM STEAKS are hard to beat, especially when you accompany the ham with refrigerated POLENTA (follow the package directions). Pick up deli WALDORF SALAD and BISCUITS, and you're almost home. Leftover ICE CREAM makes a cool dessert.

Shopping List

ham steaks, refrigerated polenta, deli Waldorf salad, biscuits.

Saturday: Easy Entertaining

Invite guests for CUMIN-CRUSTED GROUPER. Serve with packaged LONG-GRAIN AND WILD RICE and SUGAR SNAP PEAS. Add a BIBB LETTUCE SALAD and SOURDOUGH BREAD.

These easy FRUIT TARTS will delight your guests. Mash or puree 1 cup fresh strawberries until saucy. In a medium bowl, stir 4 ounces softened, reduced-fat cream cheese until smooth; gradually blend in mashed strawberries. Stir in 1 tablespoon honey. Divide mixture among 6 purchased graham cracker crumb tart shells. Top with 1 1/2 cups assorted fresh fruit (blueberries, kiwifruit, strawberries and/or raspberries). (Adapted from Better Homes and Gardens: "The Ultimate Quick & Healthy Book"; Houghton Mifflin Harcourt, 2014.)

Shopping List

cumin seeds, coarse salt, black pepper, grouper fillets, olive oil, fresh parsley, lemon, packaged long-grain and wild rice, sugar snap peas, Bibb lettuce, sourdough bread, fresh strawberries, reduced-fat cream cheese, honey, graham cracker crumb tart shells, assorted fresh fruit.

CUMIN-CRUSTED GROUPER

Servings: makes 4 servings

Prep time: less than 10 minutes

Cook time: about 10 minutes

  • 1 tablespoon cumin seeds
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon freshly ground black pepper
  • 4 (6-ounce) grouper fillets (about 1-inch thick)
  • 1 tablespoon olive oil
  • 2 tablespoons chopped fresh parsley
  • 4 lemon wedges

Heat oven to 375 degrees. Cook cumin seeds in a large nonstick skillet over medium heat for 2 minutes or until toasted. Place cumin, salt and pepper in a spice or coffee grinder; process until finely ground. Rub cumin mixture over tops and bottoms of grouper fillets. Heat oil in ovenproof skillet over medium-high. Add fillets; cook 2 minutes on each side or until browned. Move from stovetop to oven and bake for 4 minutes or until fish is opaque throughout. Sprinkle with parsley; serve with lemon wedges.

Per serving: 193 calories, 33 grams protein, 6 grams fat (27 percent calories from fat), 0.9 gram saturated fat, 1 gram carbohydrate, 63 milligrams cholesterol, 334 milligrams sodium, no fiber.

health

7 Day Menu Planner for September 20, 2015

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

Sunday: Family

Family day is a good time for GRILLED BALSAMIC PORK CHOPS. Combine 8 boneless pork chops (3/4 inch thick) with 1 1/2 cups balsamic vinaigrette in a resealable plastic bag. Refrigerate 2 to 24 hours. Remove chops, pat dry and discard marinade. Grill on medium 8 to 10 minutes, turning once.

On the side, (packaged) RICE PILAF and frozen GREEN PEAS make a pretty plate. Add WHOLE-GRAIN ROLLS. For dessert, buy a CARROT CAKE and scrape off most of the icing.

Plan

Save enough pork chops for Monday; save enough cake for Tuesday.

Shopping List

boneless pork chops, balsamic vinaigrette, packaged rice pilaf, frozen green peas, whole-grain rolls, carrot cake.

Monday: Heat and Eat

Reinvent those leftover pork chops into GRILLED PORK AND PROVOLONE PANINIS. Spread 1 teaspoon pesto on 8 slices Italian bread. Top 4 slices with thinly sliced cooked (leftover) pork chops and 4 (1-ounce) slices provolone cheese. Top with remaining 4 bread slices. Lightly brush outer surface with olive oil; grill in skillet on medium until toasted on each side.

Serve with deli COLESLAW and BAKED CHIPS. Sprinkle cinnamon on SLICED APPLES for dessert.

Shopping List

pesto, Italian bread, provolone cheese, olive oil, deli coleslaw, baked chips, cinnamon, apples.

Tuesday: Meatless

We liked this BLACK BEAN LASAGNA for a no-meat dinner. Serve it with a crisp LETTUCE WEDGE and GARLIC BREAD. Leftover CAKE is your dessert.

Shopping List

cooking spray, canned reduced-sodium black beans, canned no-salt-added or regular crushed tomatoes with puree, onion, green bell pepper, medium salsa, chili powder, cumin, reduced-fat ricotta cheese, garlic powder, egg, no-cook-style lasagna noodles, reduced-fat cheddar cheese, lettuce, garlic bread.

BLACK BEAN LASAGNA

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 40 to 45 minutes; standing time: 15 minutes

  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 (28-ounce) can no-salt-added or regular crushed tomatoes, with puree
  • 1 medium onion, chopped
  • 1/2 cup chopped green bell pepper
  • 1/2 cup medium salsa
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1 cup reduced-fat ricotta cheese
  • 1/8 teaspoon garlic powder
  • 1 egg
  • 10 no-cook-style lasagna noodles
  • 6 ounces shredded reduced-fat cheddar cheese

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In large bowl, mash beans slightly. Stir in tomatoes, onion, bell pepper, salsa, chili powder and cumin; mix well. In small bowl, combine ricotta, garlic powder and egg; blend well. Spread 1 cup of tomato mixture over bottom of dish. Top with half of noodles, overlapping slightly. Top with half of remaining tomato mixture. Spoon ricotta mixture over top; spread carefully. Top with half of cheddar cheese, then with remaining noodles, tomato mixture and cheddar cheese.

Cover with nonstick foil; bake 40 to 45 minutes or until noodles are tender. Uncover; let stand 15 minutes before serving.

Per serving: 271 calories, 17 grams protein, 6 grams fat (19 percent calories from fat), 3.2 grams saturated fat, 37 grams carbohydrate, 42 milligrams cholesterol, 244 milligrams sodium, 5 grams fiber.

Wednesday: Kids

When I was a kid, no dinner made me happier than grilled FRANKS ON BUNS and BAKED BEANS. Of course you'll want mustard and relish on the hot dogs. It's easy to munch on CELERY STICKS. Then there were the PURPLE COWS to laugh about: Put scoops of fat-free vanilla ice cream into tall glasses; fill with grape soda. Slurp with a straw.

Tip

When I was a kid, no dinner made me happier than grilled FRANKS ON BUNS and BAKED BEANS. Of course you'll want mustard and relish on the hot dogs. It's easy to munch on CELERY STICKS. Then there were the PURPLE COWS to laugh about: Put scoops of fat-free vanilla ice cream into tall glasses; fill with grape soda. Slurp with a straw.

Shopping List

reduced-sodium and reduced-fat frankfurters, buns, canned reduced-sodium baked beans, mustard, relish, celery, fat-free vanilla ice cream, grape soda.

Thursday: Budget

This CHICKEN-CORN CHOWDER is a delicious way to save money. Serve with GRILLED CHEESE SANDWICHES, SWEET PICKLES and deli CARROT SALAD. FRESH BLUEBERRIES are good for dessert.

Shopping List

butter, onion, celery, fresh jalapeno pepper, flour, 2 percent milk, cooked or canned chicken breast, frozen corn, dried thyme, cayenne pepper, coarse salt, canned no-salt-added cream-style corn, ingredients for grilled cheese sandwiches, sweet pickles, deli carrot salad, fresh blueberries.

CHICKEN-CORN CHOWDER

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 1 tablespoon butter
  • 1/2 cup chopped onion
  • 1/4 cup finely chopped celery
  • 1 fresh jalapeno pepper, seeded and minced
  • 2 tablespoons flour
  • 3 cups 2 percent milk
  • 2 cups chopped cooked chicken breast, or 1 (10- to 12-ounce) can chicken breast, drained
  • 1 1/2 cups frozen corn
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon cayenne pepper
  • 1/8 teaspoon coarse salt
  • 1 (14 3/4-ounce) can no-salt-added cream-style corn

Melt butter in a Dutch oven over medium. Add onion, celery and jalapeno pepper; cook 4 minutes or until vegetables are softened, stirring often. Add flour and cook 1 minute, stirring constantly. Stir in milk, chicken, frozen corn, thyme, cayenne pepper, salt and creamed corn. Bring to boil; cook 5 minutes or until thickened.

Per serving: 266 calories, 21 grams protein, 7 grams fat (24 percent calories from fat), 3.4 grams saturated fat, 30 grams carbohydrate, 55 milligrams cholesterol, 162 milligrams sodium, 3 grams fiber.

Friday: Express

You can have CHILI CHEESE PIEROGIES for a quick meal tonight. Heat oven to 400 degrees. Layer 1 package frozen (thawed) Mrs. T's (or another brand) onion pierogies in a 7-by-11-inch baking dish; top with 1 (15-ounce) can vegetarian chili and bake 15 to 20 minutes. Sprinkle with 4 ounces shredded 50 percent reduced-fat cheddar cheese and bake 5 more minutes or until cheese is melted. Garnish with reduced-fat sour cream before serving.

Serve with deli BROCCOLI SALAD and BAKED TORTILLA CHIPS. Fresh TROPICAL FRUITS make a quick dessert.

Shopping List

frozen Mrs. T's (or another brand) onion pierogies, canned vegetarian chili, 50 percent reduced-fat cheddar cheese, reduced-fat sour cream, deli broccoli salad, baked tortilla chips, fresh tropical fruits.

Saturday: Easy Entertaining

Invite friends for GRILLED CHICKEN. Garnish it with any MANGO, BLACK BEAN and CORN SALSA. Add WARM POTATO SALAD WITH LEMON AND MINT. Serve with fresh STEAMED ZUCCHINI and BAGUETTES. Buy a CHEESECAKE for dessert.

Shopping List

chicken to grill, mangoes, canned reduced-sodium black beans and corn for salsa, potatoes, coarse salt, lemons, extra-virgin olive oil, green onions, fresh mint, fresh zucchini, baguettes, cheesecake.

WARM POTATO SALAD WITH LEMON AND MINT

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: less than 15 minutes; cooling time: 10 minutes

  • 3 pounds potatoes, peeled and cut into 1/2-inch pieces
  • 2 teaspoons coarse salt, divided
  • Juice of 3 lemons
  • 1/4 cup extra-virgin olive oil
  • 1 bunch green onions, white and green parts finely sliced
  • 10 fresh mint leaves, cut into chiffonade (see NOTE)
  • Place potatoes in a large pan; cover with 1 inch cold water. Add 1 teaspoon salt. Cover; bring to boil, remove lid and reduce heat to medium. After about 6 minutes, test every minute for doneness (knife will cut into potatoes with resistance; about 12 minutes). Do not overcook or you will have mush. Drain; gently transfer to serving bowl. Season warm potatoes with remaining salt, lemon juice and oil. Stir gently with a metal spoon. Cool 10 minutes; add onions and all but 1 tablespoon mint, stirring gently. Top with remaining mint as garnish. (Adapted from "Rose Water and Orange Blossoms," Maureen Abood; Running Press, 2015.)

NOTE: To cut mint into chiffonade, roll leaves tightly (like a cigarette) and thinly slice.

Per serving: 195 calories, 3 grams protein, 7 grams fat (32 percent calories from fat), 1 gram saturated fat, 31 grams carbohydrate, no cholesterol, 496 milligrams sodium, 5 grams fiber.

health

7 Day Menu Planner for September 13, 2015

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

Sunday: Family

Fire up the grill for economical FLAT IRON STEAKS (also called shoulder top blade steaks). Grill the 6- to 8-ounce steaks on medium 13 to 15 minutes for medium-rare to medium. While you're at it, grill your own fresh ASPARAGUS and POTATOES for some add-ons, along with MIXED GREENS and SOURDOUGH BREAD. Buy or make CHOCOLATE ECLAIRS for dessert.

Plan

Cook an extra pound of steak for Monday and buy enough eclairs for Tuesday.

Shopping List

flat iron steaks (shoulder top blade steaks), fresh asparagus and potatoes to grill, salad greens, sourdough bread, eclairs.

Monday: Express

Make this quick BEEF STEW for an easy meal and let the grilled flavor of the steak perk up the stew. Combine 2 cups water with 2 (0.87-ounce) packages less-sodium brown gravy mix; mix well. Pour mixture into a Dutch oven and add 1 (14.5-ounce) can no-salt-added diced tomatoes, 1 tablespoon Worcestershire sauce and 1 (16-ounce) package frozen vegetables for stew (potatoes, carrots, celery and onion); bring to boil on medium-high. Add leftover chopped steaks; reduce heat to low, cover and simmer 10 minutes or until vegetables are tender. Season to taste with coarse salt and pepper.

For something different, serve the stew in BREAD BOWLS (follow directions on bread dough package), or serve with refrigerated CRUSTY FRENCH LOAF. Add a FRESH SPINACH SALAD. For dessert, RED AND GREEN GRAPES are simple, too.

Shopping List

packaged less-sodium brown gravy mix, canned no-salt-added diced tomatoes, Worcestershire sauce, frozen vegetables for stew (potatoes, carrots, celery, onion), coarse salt, pepper, bread bowls or refrigerated crusty French loaf, fresh spinach, red and green grapes.

Tuesday: Kids

Teach the kids some Spanish tonight with TORTAS DE HUEVOS CON AGUACATE (Egg and Avocado Torta). A torta is a warm and filling sandwich. Heat oven to 350 degrees. In a small bowl, mash 1 peeled avocado with 1 tablespoon fresh lime juice; set aside. In a medium bowl, beat 3 eggs with 1/4 teaspoon coarse salt; fold in 1 (4-ounce) can drained chopped chilies. In medium nonstick skillet, melt 2 teaspoons butter over medium-high heat. Add eggs and chilies; cook, stirring until desired consistency. Spread avocado mixture on inside surfaces of 4 split, soft sandwich rolls. Spoon hot eggs on rolls. Top each with tomato slice and cover with tops of rolls. Place tortas on baking sheet; bake 5 minutes or until rolls begin to toast.

Serve with deli CARROT SALAD. Leftover ECLAIRS for dessert will make the kids even happier.

Shopping List

avocado, lime, eggs, coarse salt, canned chopped chilies, butter, soft sandwich rolls, tomato, deli carrot salad.

Wednesday: Budget

We're always in the mood for a low-cost meal and ITALIAN CHICKEN-LENTIL SOUP fills the bill, especially when the slow cooker does most of the work. Serve it with deli BROCCOLI SALAD and WHOLE-GRAIN ROLLS. Try KIWIFRUIT for dessert.

Plan

Save enough soup for Friday.

Shopping List

onion, zucchini, carrots, dried lentils, no-salt-added chicken broth, coarse salt, pepper, boneless skinless chicken thighs, fresh mushrooms, canned no-salt-added fire-roasted or regular tomatoes, dried basil, shredded parmesan if desired, deli broccoli salad, whole-grain rolls, kiwifruit.

ITALIAN CHICKEN-LENTIL SOUP

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 5 to 6 hours, plus 15 minutes

  • 1 medium onion, chopped
  • 2 medium zucchini, chopped (about 3 cups)
  • 3 cups sliced carrots
  • 12 ounces dried lentils, sorted and rinsed
  • 6 1/4 cups no-salt-added chicken broth
  • 1 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1 1/2 pounds boneless skinless chicken thighs
  • 8 ounces sliced fresh mushrooms
  • 3 (14.5-ounce) cans no-salt-added fire-roasted or regular tomatoes, undrained
  • 5 teaspoons dried basil
  • Shredded parmesan, if desired

In a 4-quart or larger slow cooker, mix onion, zucchini, carrots, lentils, broth, salt and pepper. Top with chicken. Cover; cook on low 5 to 6 hours. Remove chicken from cooker to plate. Shred, using 2 forks; return chicken to cooker. Stir in mushrooms and tomatoes. Cover; cook about 15 minutes longer or until thoroughly heated. Top each serving with basil and parmesan. (Adapted from "Betty Crocker: The Big Book of Chicken," Houghton Mifflin Harcourt, 2015.)

Per serving: 336 calories, 29 grams protein, 5 grams fat (14 percent calories from fat), 1.4 grams saturated fat, 42 grams carbohydrate, 79 milligrams cholesterol, 442 milligrams sodium, 9 grams fiber.

Thursday: Meatless

PENNE WITH OLIVES AND GRAPE TOMATOES offers lots of flavor without meat. Serve it with an ITALIAN GREEN SALAD and GARLIC BREAD. Cool your palate with LIME SHERBET for dessert.

Shopping List

penne pasta, olive oil, garlic, grape tomatoes, dried oregano, crushed red pepper, coarse salt, black pepper, pitted kalamata olives, fresh flatleaf parsley, parmesan cheese, Italian salad greens, garlic bread, lime sherbet.

PENNE WITH OLIVES AND GRAPE TOMATOES

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: about 5 minutes, plus pasta

  • 12 ounces penne pasta
  • 2 tablespoons olive oil
  • 2 cloves garlic, thinly sliced
  • 2 cups halved grape tomatoes
  • 2 teaspoons dried oregano
  • 1/4 teaspoon crushed red pepper
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 1/4 cup pitted and sliced kalamata olives
  • 1/4 cup chopped fresh flatleaf parsley
  • 1/4 cup freshly grated parmesan cheese, plus more for garnish

Cook penne according to directions; drain. Meanwhile, in a large nonstick skillet, heat oil on medium. Add garlic and cook, stirring about 1 minute or until golden. Add tomatoes, oregano, red pepper, salt and black pepper. Reduce heat to low and cook, stirring 3 minutes or until tomato juices run. Add the cooked pasta, olives, parsley and 1/4 cup parmesan to skillet; toss to combine and serve. Garnish with more cheese, if desired.

Per serving: 302 calories, 10 grams protein, 8 grams fat (25 percent calories from fat), 1.6 grams saturated fat, 48 grams carbohydrate, 3 milligrams cholesterol, 320 milligrams sodium, 3 grams fiber.

Friday: Heat and Eat

Heat the leftover SOUP and serve it over BROWN RICE tonight. Munch on CELERY STICKS on the side. Make CORNBREAD (from a mix). Juicy PLUMS are good for dessert.

Shopping List

brown rice, celery sticks, cornbread mix, plums.

Saturday: Easy Entertaining

Your guests will enjoy simple BAKED TILAPIA WITH DILL BUTTER. Heat oven to 350 degrees. Melt 2 tablespoons butter in a 7-by-11-inch baking dish in oven. Place 4 (4- to 6-ounce) tilapia fillets in dish; turn to coat. Sprinkle with 1/2 teaspoon dried dill and coarse salt and pepper to taste. Bake 15 to 20 minutes or until fish is opaque throughout.

Meanwhile, melt 1 1/2 teaspoons butter in small skillet over medium. Add 2 tablespoons unseasoned dry bread crumbs; cook until crumbs are light golden brown, stirring constantly. Sprinkle over fish the last 3 minutes of baking.

Serve with SWEET AND SPICY VEGETABLE COUSCOUS. Add SLICED CUCUMBERS IN SOUR CREAM and FLATBREAD. Dessert is FRESH STRAWBERRIES over fat-free CHOCOLATE ICE CREAM.

Shopping List

butter, tilapia fillets, dried dill, coarse salt, pepper, unseasoned dry bread crumbs, olive oil, red onion, carrot, fat-free chicken broth, canned Mexicorn, frozen tiny green peas, golden raisins or dried cranberries, curry powder, cumin, crushed red pepper, couscous, toasted slivered almonds, cucumbers, sour cream, flatbread, fresh strawberries, fat-free chocolate ice cream.

SWEET AND SPICY VEGETABLE COUSCOUS

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 1 tablespoon olive oil
  • 1/2 cup chopped red onion
  • 1 shredded large carrot
  • 2 1/2 cups fat-free chicken broth
  • 1 (11-ounce) can Mexicorn, rinsed
  • 1 (9-ounce) package frozen tiny green peas
  • 2 tablespoons golden raisins or dried cranberries
  • 1 1/2 teaspoons curry powder
  • 1 teaspoon cumin
  • 1/4 teaspoon crushed red pepper
  • 1 1/2 cups couscous
  • 2 tablespoons toasted slivered almonds

Heat oil in Dutch oven over medium. Add onion and carrot; cook and stir 2 to 3 minutes or until softened. Increase heat to medium-high. Add broth, Mexicorn, peas, raisins, curry powder, cumin and red pepper; mix well. Bring to boil. Stir in couscous. Cover, remove from heat, and let stand 5 to 7 minutes or until liquid is absorbed. Garnish with almonds.

Per serving: 185 calories, 6 grams protein, 3 grams fat (13 percent calories from fat), 0.3 gram saturated fat, 33 grams carbohydrate, no cholesterol, 167 milligrams sodium, 4 grams fiber.

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