health

7 Day Menu Planner for October 11, 2015

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

Sunday: Family

Celebrate family day with your favorite recipe for LEG OF LAMB. Accompany it with colorful BROCCOLI-WALNUT NOODLES.

For more color and flavor, add LEMONY STEWED TOMATOES. With a vegetable peeler, remove a strip of peel from a lemon. Add peel and a squeeze of lemon juice (to taste) to canned stewed tomatoes and heat. Remove peel and serve. Add WHOLE-GRAIN ROLLS. For dessert, make or buy a RED VELVET CAKE.

Plan

Save enough lamb and cake for Monday.

Shopping List

leg of lamb, wide or medium curly no-yolk noodles, fresh broccoli florets, olive oil, walnuts, lemon, orange, coarse salt, pepper, canned stewed tomatoes, whole-grain rolls, red velvet cake.

BROCCOLI-WALNUT NOODLES

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 5 minutes, plus noodles

  • 6 ounces wide or medium curly no-yolk noodles
  • 1 pound fresh bite-size broccoli florets
  • 1 tablespoon olive oil
  • 1/2 cup chopped walnuts
  • Zest and juice of 1/2 lemon
  • Juice of 1/2 orange
  • Coarse salt and pepper to taste

Cook noodles according to directions; drain. Microwave broccoli on high (100 percent power) 4 minutes or until tender. In a small skillet, heat oil on medium-high and add walnuts; cook 1 minute. In a large bowl, combine cooked noodles and cooked broccoli. Add walnut-oil mixture to broccoli mixture; toss to mix. Add lemon zest, lemon juice, orange juice, and salt and pepper to taste; toss again. Serve immediately.

Per serving: 161 calories, 5 grams protein, 7 grams fat (37 percent calories from fat), 0.7 gram saturated fat, 21 grams carbohydrate, no cholesterol, 26 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Make delicious MEDITERRANEAN LAMB STEW with Sunday's leftovers. In a saucepan, combine 1 tablespoon olive oil, 2 cups cooked chopped lamb, 1 (16-ounce) can rinsed reduced-sodium chickpeas, 1 (14 1/2-ounce) can no-salt-added diced tomatoes with juice, 1 (7-ounce) can caponata (eggplant appetizer). Mix well. Heat through and serve.

Add COUSCOUS, CUCUMBER SPEARS and FLATBREAD. Leftover CAKE works for dessert.

Shopping List

olive oil, canned reduced-sodium chickpeas, canned no-salt-added diced tomatoes, canned caponata (eggplant appetizer), couscous, cucumbers, flatbread.

Tuesday: Kids

What kid wouldn't like BEANY ROLL-UPS? Mix 1 (16-ounce) can fat-free refried beans, 1/2 cup mild salsa and 1/4 teaspoon chili powder in a small saucepan. Heat on medium about 5 minutes or until warm. Spread about 1/4 cup mixture along center of 8 (8- to 10-inch) whole-grain flour tortillas. Top with shredded lettuce and 1 tablespoon shredded Monterey Jack cheese. Fold over sides and ends and serve with additional salsa.

Add RICE cooked with shredded carrots. The kids can make CELERY BOATS with cream cheese and dried cranberries or cherries. PEARS make a dandy dessert.

Tip

What kid wouldn't like BEANY ROLL-UPS? Mix 1 (16-ounce) can fat-free refried beans, 1/2 cup mild salsa and 1/4 teaspoon chili powder in a small saucepan. Heat on medium about 5 minutes or until warm. Spread about 1/4 cup mixture along center of 8 (8- to 10-inch) whole-grain flour tortillas. Top with shredded lettuce and 1 tablespoon shredded Monterey Jack cheese. Fold over sides and ends and serve with additional salsa.

Add RICE cooked with shredded carrots. The kids can make CELERY BOATS with cream cheese and dried cranberries or cherries. PEARS make a dandy dessert.

Shopping List

canned fat-free refried beans, mild salsa, chili powder, whole-grain flour tortillas, lettuce, shredded Monterey Jack cheese, rice, shredded carrots, celery, cream cheese, dried cranberries or cherries, pears.

Wednesday: Express

Little time to cook tonight? Here's where canned LENTIL SOUP with GRILLED CHILI-CHEESE SANDWICHES ON WHOLE-GRAIN BREAD come to the rescue. Drain 1 (4-ounce) can whole green chilies. Put 1 chili between 2 slices (any) cheese on whole-grain bread. Coat both sides of bread with cooking spray and grill in skillet until cheese melts. Slice diagonally and serve with PICKLES. For dessert, fat-free STRAWBERRY ICE CREAM is easy.

Plan

Save enough ice cream for Friday.

Shopping List

canned lentil soup, canned whole green chilies, any sliced cheese, whole-grain bread, cooking spray, pickles, fat-free strawberry ice cream.

Thursday: Budget

When the food budget is going down the drain, this HAM AND EGG SCRAMBLE will keep you afloat.

Serve with TOMATO AND SWEET ONION SALAD. Slice 2 pounds ripe, cored tomatoes (any kind) into 1-inch chunks. Tear 20 fresh mint leaves into small pieces. Thinly slice a medium sweet onion. Place tomatoes, mint and onions in a medium bowl. Add juice of one lemon, 2 tablespoons extra-virgin olive oil, 1/2 teaspoon garlic powder, 1 teaspoon coarse salt and some pepper. Combine and gently toss. (Adapted from "Rose Water and Orange Blossoms," Maureen Abood; Running Press, 2015.)

Add TOASTED ENGLISH MUFFINS. PEACHES are an economical dessert.

Shopping List

butter, frozen hash-browned potatoes, green onions, chopped ham, garlic, coarse salt, pepper, eggs, tomatoes, mint, sweet onion, lemon, extra-virgin olive oil, garlic powder, English muffins, peaches.

HAM AND EGG SCRAMBLE

Servings: makes 4 servings

Prep time: less than 15 minutes

Cook time: about 15 minutes

  • 2 tablespoons butter
  • 1 1/2 cups frozen hash-browned potatoes
  • 3/4 cup chopped green onions
  • 1/2 cup chopped ham
  • 1 teaspoon minced garlic
  • 3/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 5 whole eggs
  • 3 egg whites

In a large nonstick skillet, heat butter on medium-high. Add potatoes; cook 2 minutes, stirring frequently. Add onions, ham and garlic. Cook potato mixture 8 minutes or until golden, stirring frequently. In a medium bowl, whisk together salt, pepper and all the eggs. Add eggs to potato mixture; cook 3 minutes or until set.

Per serving: 248 calories, 16 grams protein, 13 grams fat (47 percent calories from fat), 5.9 grams saturated fat, 17 grams carbohydrate, 257 milligrams cholesterol, 776 milligrams sodium, 2 grams fiber.

Friday: Meatless

Skipping meat tonight couldn't be easier with SAVORY BEAN AND PASTA SALAD. Serve with a LETTUCE WEDGE and GARLIC BREAD. Scoop the leftover ICE CREAM for dessert.

Shopping List

medium shells or penne pasta, canned three-bean salad (such as Green Giant or another brand), grape tomatoes, provolone cheese, dried oregano, garlic, pepper, lettuce, garlic bread.

SAVORY BEAN AND PASTA SALAD

Servings: makes 5 servings

Prep time: 10 minutes

Cook time: for the pasta

  • 6 ounces medium shells or penne pasta
  • 2 (15-ounce) cans three-bean salad (such as Green Giant or another brand), lightly drained
  • 1 cup grape tomatoes, halved
  • 3/4 cup provolone cheese, cut into 1/2-inch cubes (about 3 ounces)
  • 1 teaspoon dried oregano
  • 1 teaspoon minced garlic
  • 1/4 teaspoon pepper

Cook pasta according to directions; drain and rinse. In a large bowl, combine cooked pasta and all remaining ingredients; toss to mix. Cover and chill until serving time.

Per serving: 310 calories, 13 grams protein, 6 grams fat (16 percent calories from fat), 2.8 grams saturated fat, 54 grams carbohydrate, 12 milligrams cholesterol, 811 milligrams sodium, 6 grams fiber.

Saturday: Easy Entertaining

Invite friends for PEPPER-LIME CHICKEN. Place 2 pounds boneless, skinless chicken breast halves (flattened to an even thickness) on unheated rack (coated with cooking spray) of broiler pan. Broil 4 to 5 inches from heat about 6 minutes or until lightly browned, turning once.

Meanwhile, mix together 1/2 teaspoon lime zest (green part only), 1 tablespoon canola oil, 2 cloves minced garlic, 1 teaspoon dried thyme, 1/2 teaspoon cracked black pepper and 1/4 teaspoon coarse salt. Brush both sides of chicken with glaze. Broil 5 to 15 minutes more, until chicken is tender or registers 165 degrees, brushing often during the last 5 minutes.

Serve with BROWN RICE tossed with toasted pistachio nuts, FRENCH GREEN BEANS (thin) and SOURDOUGH BREAD. Make dessert light with ORANGE SORBET and CHOCOLATE WAFER COOKIES.

Shopping List

boneless, skinless chicken breast halves, cooking spray, lime, canola oil, garlic, dried thyme, black pepper, coarse salt, brown rice, pistachio nuts, French green beans (thin), sourdough bread, orange sorbet, chocolate wafer cookies.

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.

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