health

7 Day Menu Planner for October 04, 2015

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

Sunday: Family

Celebrate family time with CHIPOTLE-MARINATED FLANK STEAK. Alongside, add ROASTED RED POTATOES, ASPARAGUS, MIXED GREENS SALAD and CRUSTY BREAD. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough steak and pie for Monday.

Shopping List

lime, fresh cilantro, brown sugar, chipotle chiles in adobo sauce, garlic, flank steak, coarse salt, red potatoes, asparagus, salad greens, crusty bread, Boston cream pie.

CHIPOTLE-MARINATED FLANK STEAK

Servings: makes 4 (3-ounce) servings, plus 1 steak reserved for later

Prep time: 15 minutes; marinating time: 6 hours to overnight

Cook time: 11 to 21 minutes; standing time: 5 minutes

  • 1/3 cup fresh lime juice
  • 1/4 cup chopped fresh cilantro
  • 1 tablespoon packed brown sugar
  • 2 teaspoons chipotle chiles in adobo sauce
  • 2 tablespoons adobo sauce (from chiles)
  • 2 cloves garlic, minced
  • 1 teaspoon freshly grated lime zest (green part only)
  • 2 (1-pound) flank steaks
  • Coarse salt to taste

Combine lime juice, cilantro, brown sugar, chiles, adobo sauce, garlic and zest in a large resealable bag. Add steaks; turn to coat. Marinate in refrigerator 6 hours to overnight. Remove steaks; discard marinade. Grill on medium heat 11 to 21 minutes for medium-rare to medium doneness (145 to 160 degrees). Turn occasionally. Remove from grill; let stand 5 minutes. Carve across grain into thin slices. Season with salt as desired.

Per serving: 190 calories, 25 grams protein, 9 grams fat (45 percent calories from fat), 3.8 grams saturated fat, no carbohydrate, 53 milligrams cholesterol, 122 milligrams sodium, no fiber.

Monday: Heat and Eat

A delicious way to use the leftover steak is in BEEF, ROTINI AND ARTICHOKE SALAD WITH BALSAMIC VINAIGRETTE. All you need is SOURDOUGH BREAD to go alongside. Slice the leftover PIE for dessert.

Shopping List

tri-colored rotini (corkscrew) pasta, canned quartered water-packed artichokes, red bell pepper, pitted black olives, fresh basil, balsamic vinaigrette, sourdough bread.

BEEF, ROTINI AND ARTICHOKE SALAD WITH BALSAMIC VINAIGRETTE

Servings: makes 8 servings

Prep time: 10 minutes; refrigeration time: 2 hours

Cook time: for the pasta

  • 4 cups (about 12 ounces) tri-colored rotini (corkscrew) pasta
  • 1 cooked (leftover) flank steak, cut into thin 2-inch strips
  • 1 (14-ounce) can quartered, water-packed artichokes, drained
  • 1 large red bell pepper, cut into thin strips
  • 1 cup pitted black olives
  • 2 tablespoons thinly sliced fresh basil
  • 1/2 cup balsamic vinaigrette

Cook pasta according to directions; rinse and drain. In a large bowl, combine steak, cooked pasta, artichokes, bell pepper, olives and basil. Add vinaigrette; toss. Cover and refrigerate 2 hours before serving.

Per serving: 336 calories, 19 grams protein, 11 grams fat (30 percent calories from fat), 2.8 grams saturated fat, 39 grams carbohydrate, 26 milligrams cholesterol, 433 milligrams sodium, 2 grams fiber.

Tuesday: Meatless

Dinner couldn't be easier than using your slow cooker for BLACK BEANS. Serve the beans over BROWN RICE and add CARROT AND CELERY STICKS on the side, along with WHOLE-GRAIN ROLLS. For dessert, enjoy RED AND GREEN GRAPES.

Shopping List

dried black beans, onion, green bell pepper, garlic, bay leaves, canned no-salt-added diced tomatoes, unsalted vegetable broth if desired, olive oil, cumin, fresh jalapeno pepper, coarse salt, red onion, eggs, cilantro, reduced-fat sour cream, brown rice, carrot and celery sticks, whole-grain rolls, red and green grapes.

BLACK BEANS

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: 6 to 8 hours on high

  • 1 pound dried black beans, sorted and rinsed
  • 1 large onion, chopped
  • 1 large green bell pepper, chopped
  • 5 cloves garlic, minced
  • 2 bay leaves
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
  • 5 cups unsalted vegetable broth or water
  • 2 tablespoons olive oil
  • 4 teaspoons cumin
  • 1 tablespoon seeded and finely chopped fresh jalapeno pepper
  • 1 teaspoon coarse salt
  • Chopped red onion, chopped hard-cooked eggs, chopped fresh cilantro and reduced-fat sour cream for garnish

In a 4-quart or larger slow cooker, combine beans, onion, bell pepper, garlic, bay leaves, tomatoes with juice, broth or water, olive oil, cumin, jalapeno pepper and salt. Cover and cook on high 6 to 8 hours or until beans are tender and most of the liquid is absorbed. Remove bay leaves. Garnish as desired.

Per serving: 268 calories, 12 grams protein, 4 grams fat (13 percent calories from fat), 0.5 gram saturated fat, 45 grams carbohydrate, no cholesterol, 374 milligrams sodium, 6 grams fiber.

Wednesday: Express

Try a quick fix, BARBECUE PIZZA, for dinner tonight. Heat oven to 400 degrees. Place a large ready-to-heat pizza crust on a cookie sheet. Sprinkle with 1 cup (2 cups total) shredded 50 percent reduced-fat cheddar cheese. Top with 1 (15-ounce) container refrigerated fully cooked shredded beef with barbecue sauce (such as Lloyd's) and 4 red onion rings. Sprinkle with remaining cheese. Bake 15 to 20 minutes or until hot. Add a packaged GREEN SALAD and KIWIFRUIT, and dinner is prepared.

Shopping List

large ready-to-heat pizza crust, 50 percent reduced-fat cheddar cheese, refrigerated fully cooked shredded beef with barbecue sauce (such as Lloyd's), red onion, packaged green salad, kiwifruit.

Thursday: Budget

Pasta, beans and tuna are all money-savers, and this FETTUCCINE WITH TUNA AND WHITE BEANS adds good flavor to the equation. Cook 12 ounces fettuccine; drain. In a large bowl, combine 2 (6-ounce) cans drained, flaked, water-packed albacore tuna, 1 (15-ounce) can rinsed reduced-sodium cannellini beans and 2 cups marinara sauce. Toss with the fettuccine. Serve with a SPINACH SALAD and ITALIAN BREAD. PLUMS make a simple dessert.

Shopping List

fettuccine, canned water-packed albacore tuna, canned reduced-sodium cannellini beans, marinara sauce, fresh spinach, Italian bread, plums.

Friday: Kids

The kids will be excited for SOFT BEAN TACOS. Spread warmed corn tortillas with heated, canned fat-free refried beans. Top with SALSA, SHREDDED LETTUCE and SHREDDED 50 percent reduced-fat CHEDDAR CHEESE. Serve with canned MEXICORN on the side, along with AVOCADO. For dessert, APPLE SLICES go well with PEANUT BUTTER for dipping.

Shopping List

corn tortillas, canned fat-free refried beans, salsa, lettuce, 50 percent reduced-fat cheddar cheese, canned Mexicorn, avocado, apples, peanut butter.

Saturday: Easy Entertaining

Why not invite friends for PORK MEDALLIONS WITH DIJON-DILL SAUCE? Cut a 1- to 1 1/4-pound pork tenderloin into 8 pieces. Place each piece on flat surface; cover pork pieces with waxed paper and flatten gently with heel of hand to about 1/4-inch thickness. Cook in a nonstick skillet on medium heat in two batches, about 2 to 3 minutes per side. Remove to warm platter; season with garlic salt and black pepper on both sides; cover to keep warm.

Meanwhile, in a small bowl, combine 1/2 cup plain yogurt, 4 teaspoons Dijon mustard, 2 teaspoons fresh dill leaves and 2 teaspoons sugar; mix well. Serve sauce with pork.

On the side, add COUSCOUS, fresh GREEN BEANS, a BOSTON LETTUCE SALAD and BAGUETTES. Buy a DUTCH APPLE PIE for dessert and top with light whipped cream.

Shopping List

pork tenderloin, garlic salt, black pepper, plain yogurt, Dijon mustard, fresh dill, sugar, couscous, fresh green beans, Boston lettuce, baguettes, Dutch apple pie, light whipped cream.

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.

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