health

7 Day Menu Planner for February 14, 2016

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

Sunday: Family

For family day, serve your own ROASTED TURKEY BREAST and GRAVY along with APPLE CINNAMON RICE and GREEN PEAS (frozen). Add MIXED GREENS SALAD and CRUSTY BREAD. For dessert, ANGEL FOOD CAKE and fat-free CHOCOLATE ICE CREAM are a perfect pair.

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Plan

Save enough turkey and cake for Monday and enough turkey and ice cream for Tuesday.

Shopping List

turkey breast to roast, gravy, butter, cinnamon, apples, walnuts, onion, celery, brown rice, apple juice, coarse salt, frozen green peas, mixed greens, crusty bread, angel food cake, fat-free chocolate ice cream.

APPLE-CINNAMON RICE

Servings: makes 10 servings

Prep time: about 15 minutes

Cook time: less than 15 minutes, plus rice and walnuts

  • 1 tablespoon butter
  • 1 teaspoon cinnamon
  • 2 medium apples, unpeeled, cored and chopped
  • 1 cup toasted walnuts, coarsely chopped
  • 1/2 cup chopped onion
  • 1/2 cup sliced celery
  • 3 cups cooked brown rice (cooked in equal parts water and apple juice)
  • 1/4 cup water
  • 1/2 teaspoon coarse salt

In a large skillet, heat butter and cinnamon on medium-high until butter is melted. Add apples, walnuts, onion and celery; cook 12 minutes or until vegetables are softened. Stir in cooked rice, water and salt. Heat through and serve.

Per serving: 175 calories, 4 grams protein, 9 grams fat (46 percent calories from fat), 1.6 grams saturated fat, 21 grams carbohydrate, 3 milligrams cholesterol, 114 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

TURKEY CORN CHOWDER makes good use of leftover turkey. Mix together and heat (on medium) 2 (10 3/4-ounce) cans condensed cream of potato soup, 2 soup cans 1 percent milk, 1 (11-ounce) can no-salt-added rinsed corn, 1 1/2 cups chopped (cooked leftover) turkey and 1/2 teaspoon dried tarragon. Ladle into bowls.

Add a SPINACH SALAD with red onion rings on the side and SESAME BREAD STICKS. Serve leftover CAKE with SLICED PEACHES for dessert.

Plan

Save enough peaches for Wednesday.

Shopping List

canned condensed cream of potato soup, 1 percent milk, canned no-salt-added corn, dried tarragon, fresh spinach, red onion, sesame bread sticks, sliced peaches.

Tuesday: Express

For a quick meal, BLACK BEANS AND RICE fills the bill. In a large nonstick skillet, heat 1 tablespoon canola oil on medium-high. Add 1 (10-ounce) package refrigerated chopped onions and cook about 4 minutes or until softened. Add 1 cup quick rice with 1 cup water; bring to boil. Cover, remove from heat and let stand 5 minutes. Return to low heat and add 1 (1.31-ounce) package sloppy Joe seasoning mix and 1 (15-ounce) can reduced-sodium black beans (rinsed). Cook until hot. Stir in some leftover chopped turkey and serve.

Add a packaged CAESAR SALAD and warmed CORN TORTILLAS. Leftover ICE CREAM is good for dessert.

Shopping List

canola oil, refrigerated chopped onions, quick rice, sloppy Joe seasoning mix, canned reduced-sodium black beans, packaged Caesar salad, corn tortillas.

Wednesday: Budget

ITALIAN POT ROAST WITH RED WINE SAUCE is easy on the budget and packed with flavor. Serve with MIXED GREENS and WHOLE-GRAIN ROLLS. Leftover PEACHES are a simple dessert.

Shopping List

red potatoes, baby carrots, onion, brown gravy mix, flour, Italian seasoning, celery salt, lean boneless beef chuck roast, dry red wine or unsalted beef broth, dried parsley flakes, salad greens, whole-grain rolls.

ITALIAN POT ROAST WITH RED WINE SAUCE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 8 hours on low

  • 1 1/2 pounds medium red potatoes, cut into 1-inch pieces
  • 1/2 pound baby carrots
  • 1 large onion, thickly sliced, separated into rings, divided
  • 2 (0.87- to 1.2-ounce) packages brown gravy mix
  • 1 1/2 tablespoons flour
  • 2 1/2 teaspoons Italian seasoning
  • 1/2 teaspoon celery salt
  • 2 to 2 1/2 pounds lean boneless beef chuck roast, well-trimmed
  • 1/2 cup water
  • 1/2 cup dry red wine or unsalted beef broth
  • 1 tablespoon dried parsley flakes

In a 4-quart or larger slow cooker, place potatoes, carrots and half the onion slices. Combine gravy mixes, flour, Italian seasoning and celery salt in a small bowl. Sprinkle half of mixture over beef. Turn beef and sprinkle with remaining seasoning mixture; cut beef into 8 to 10 chunks. Place in cooker and top with remaining onion slices. Combine water and wine and pour over all. Cover and cook on low for 8 hours or until beef is no longer pink and vegetables are tender. Add parsley flakes; stir. Remove beef and vegetables to serving platter. Spoon some sauce over all. Serve remaining sauce on the side.

Per serving: 338 calories, 33 grams protein, 7 grams fat (19 percent calories from fat), 2.6 grams saturated fat, 31 grams carbohydrate, 58 milligrams cholesterol, 566 milligrams sodium, 4 grams fiber.

Thursday: Kids

The kids will learn their letters with ALPHABET BEAN SOUP. Add canned reduced-sodium black beans (rinsed) to canned alphabet soup for extra fiber. Prepare according to soup directions. Serve with PEANUT BUTTER SANDWICHES on whole-grain bread. (Don't forget to cut off the crusts!) How about CELERY STICKS with some DIP to munch on? For dessert, enjoy ANIMAL COOKIES, of course!

Shopping List

canned reduced-sodium black beans, canned alphabet soup, peanut butter, whole-grain bread, celery sticks, dip, animal cookies.

Friday: Meatless

Try no-meat but "meaty" MUSHROOM CHILI. Mix together 3 (8-ounce) packages sliced crimini mushrooms, 1 (15-ounce) can reduced-sodium kidney beans (rinsed), 2 (8-ounce) cans no-salt-added tomato sauce, 1 1/2 cups hot water and 1 (1.25-ounce) package less-sodium chili seasoning mix. Bring to boil over medium-high heat. Reduce heat to low and simmer 15 minutes, stirring occasionally, or until mushrooms are tender and flavors are blended.

Serve with a LETTUCE WEDGE with sliced hard-cooked eggs and CORNBREAD (from a mix). Slice KIWIFRUIT for dessert.

Shopping List

sliced crimini mushrooms, canned reduced-sodium kidney beans, no-salt-added tomato sauce, packaged less-sodium chili seasoning mix, lettuce, eggs, cornbread mix, kiwifruit.

Saturday: Easy Entertaining

TARRAGON SHRIMP WITH EASY RISOTTO will delight your guests. Add a ROMAINE SALAD and FRENCH BREAD to round out the meal. Buy FRUIT TARTS for dessert.

Shopping List

large shrimp, lemons, olive oil, garlic, dried tarragon, coarse salt, butter, onion, Arborio rice, canned unsalted chicken broth, frozen peas, parmesan cheese, romaine, French bread, fruit tarts.

TARRAGON SHRIMP WITH EASY RISOTTO

Servings: makes 4 servings

Prep time: 15 minutes; refrigeration time: 15 to 30 minutes

Cook time: about 22 minutes for rice and 3 minutes for shrimp; standing time: 1 minute

  • 1 pound large shrimp, cleaned and deveined, tails on
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon olive oil
  • 3 cloves garlic, minced
  • 1 teaspoon dried tarragon
  • 1/4 teaspoon coarse salt
  • 1 tablespoon butter
  • 1/3 cup chopped onion
  • 2/3 cup uncooked Arborio rice
  • 1 (14-ounce) can unsalted chicken broth
  • 1 cup frozen peas, thawed
  • 1/4 cup freshly grated parmesan cheese
  • Lemon wedges for garnish

Pat shrimp dry with paper towels. Place in resealable plastic bag set in shallow dish. In small bowl, combine juice, oil, garlic, tarragon and salt. Add to bag; seal and turn to coat. Refrigerate 15 to 30 minutes.

Meanwhile, in medium saucepan, melt butter on medium. Add onion; cook about 5 minutes or until softened; stir occasionally. Add rice; cook and stir 2 more minutes. Carefully stir in broth. Bring to boil; reduce heat, simmer uncovered, 15 minutes or until rice is tender but firm and risotto is creamy. Remove from heat. Stir in peas. Let stand 1 minute. Stir in parmesan. Set aside.

Heat a large nonstick skillet on medium. Add shrimp and marinade to skillet. Cook 3 minutes on medium or until shrimp are opaque, stirring frequently. Serve shrimp with risotto; garnish with lemon wedges. (Adapted from "Better Homes and Gardens: Calorie-Smart Meals," Jan Miller, editor; Meredith Corporation, 2015.)

Per serving: 312 calories, 22 grams protein, 9 grams fat (27 percent calories from fat), 3.3 grams saturated fat, 33 grams carbohydrate, 155 milligrams cholesterol, 566 milligrams sodium, 3 grams fiber.

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health

7 Day Menu Planner for February 07, 2016

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

Sunday: Easy Entertaining/Valentine's Day

Prepare something special for your sweetheart on Valentine's Day, such as this HONEY-GINGER GRILLED SALMON. Serve with COUSCOUS, SUGAR SNAP PEAS and BAGUETTES.

End the meal with this divine dessert from Le Creuset, BALSAMIC ROASTED CHERRIES. Heat oven to 450 degrees. Whisk together 1 tablespoon balsamic vinegar, 1 tablespoon sugar, 1/2 teaspoon cornstarch and 1/2 tablespoon canola oil. Toss with 2 cups pitted dark cherries (lightly drained). Spread in a single layer in a roasting pan. Roast 20 to 25 minutes, stirring occasionally, until the cherries start to wrinkle and the juice begins to thicken. Remove from oven and let cool 5 minutes before scooping into individual dessert dishes. Top with fat-free vanilla ice cream and chopped pistachios.

Plan

Save enough ice cream for Monday.

Shopping List

ground ginger, garlic powder, low-sodium soy sauce, orange juice, honey, green onions, salmon fillet, cooking spray, couscous, sugar snap peas, baguettes, balsamic vinegar, sugar, cornstarch, canola oil, pitted dark cherries, fat-free vanilla ice cream, chopped pistachios.

HONEY-GINGER GRILLED SALMON

Servings: makes 2 servings

Prep time: less than 10 minutes

Cook time: 10 to 15 minutes

  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon garlic powder
  • 2 to 3 tablespoons low-sodium soy sauce
  • 2 to 3 tablespoons orange juice
  • 2 tablespoons honey
  • 1/2 cup sliced green onions
  • 3/4 pound salmon fillet with skin (1 inch thick in center), cut into 2 servings

In a large resealable plastic bag, combine ginger, garlic powder, soy sauce, orange juice, honey and green onions; mix well. Add salmon. Refrigerate 15 to 30 minutes (for a stronger flavor). Turn bag occasionally.

Coat grill rack with cooking spray. Heat grill to medium. Remove salmon from marinade; reserve marinade. Pat salmon dry with paper towels and coat salmon with cooking spray. Place salmon on grill, skin-side up. Grill 10 to 12 minutes per inch of thickness or until fish is opaque throughout; turn once. Brush with reserved marinade last 5 minutes of cooking. Discard leftover marinade. Serve immediately.

Per serving: 264 calories, 36 grams protein, 8 grams fat (27 percent calories from fat), 1.4 grams saturated fat, 11 grams carbohydrate, 80 milligrams cholesterol, 326 milligrams sodium, no fiber.

Monday: Family

Thanks to your slow cooker, you'll have an easy meal for the family with CREAMY COUNTRY CHICKEN AND VEGETABLES on the menu. Serve the comfort-food combo with a LETTUCE WEDGE and BISCUITS. Top leftover ice cream with STRAWBERRIES for dessert.

Shopping List

potatoes, baby carrots, onion, bone-in, skinless chicken thighs, chicken gravy mix, dried thyme, poultry seasoning or ground sage, seasoned salt, reduced-fat sour cream, lettuce, biscuits, strawberries.

CREAMY COUNTRY CHICKEN AND VEGETABLES

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 6 hours on low

  • 1 1/2 pounds peeled potatoes, cut into 1-inch pieces
  • 1/2 pound baby carrots
  • 1 medium onion, coarsely chopped
  • 2 to 2 1/2 pounds bone-in, skinless chicken thighs
  • 2 (0.87-ounce) packages less-sodium chicken gravy mix
  • 1 1/2 cups water
  • 1 teaspoon dried thyme
  • 1/4 teaspoon poultry seasoning or ground sage
  • 1/2 teaspoon seasoned salt
  • 1 cup reduced-fat sour cream

In a 4-quart or larger slow cooker, place potatoes, carrots and onion. Top with chicken. In a small bowl, combine gravy packages, water, thyme, poultry seasoning or sage and seasoned salt. Pour mixture over chicken and vegetables. Cover and cook 6 hours on low or until chicken is done and vegetables are tender. Place chicken and vegetables on platter and cover to keep warm. Whisk sour cream into drippings in cooker; pour over chicken and vegetables and serve.

Per serving: 354 calories, 25 grams protein, 13 grams fat (34 percent calories from fat), 5.2 grams saturated fat, 32 grams carbohydrate, 138 milligrams cholesterol, 564 milligrams sodium, 4 grams fiber.

Tuesday: Meatless

Perk up your no-meat dinner with LEAN BEAN BAKE. Serve with GUACAMOLE SALAD ON SHREDDED LETTUCE WITH TOMATO WEDGES. Keep dessert easy and enjoy PEACHES.

Shopping List

onion, green bell pepper, canned diced tomatoes with green chilies, medium picante sauce or salsa, garlic, cumin, canned reduced-sodium black beans, corn tortillas, 50 percent light jalapeno cheese, tomatoes, lettuce, green onions (if desired), black olives (if desired), reduced-fat sour cream, guacamole, peaches.

LEAN BEAN BAKE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 45 minutes

  • 2 cups chopped onion
  • 1 1/2 cups chopped green bell pepper
  • 1 (14 1/2-ounce) can diced tomatoes with green chilies with juice
  • 3/4 cup medium picante sauce or salsa
  • 2 cloves garlic, minced
  • 2 teaspoons cumin
  • 2 (15-ounce) cans reduced-sodium rinsed black beans
  • 12 (6-inch) corn tortillas, divided
  • 8 ounces shredded 50 percent light jalapeno cheese (such as Cabot), divided
  • 2 medium tomatoes, chopped
  • 2 cups shredded lettuce
  • Sliced green onions and black olives, if desired
  • 1/2 cup reduced-fat sour cream

Heat oven to 350 degrees. In a large nonstick skillet, combine onion, bell pepper, tomatoes with juice, picante or salsa, garlic and cumin. Bring to boil; reduce heat. Simmer, uncovered, 10 minutes. Stir in beans.

In a 9-by-13-inch dish, spread one-third of bean mixture over bottom. Top with half the tortillas, overlapping as necessary, and half the cheese. Add another one-third bean mixture, remaining tortillas and remaining bean mixture. Cover and bake 30 to 35 minutes or until heated through. Sprinkle with remaining cheese. Let stand 10 minutes. Top with tomatoes and lettuce. Add green onions and black olives if desired. Cut into squares and serve with sour cream.

Per serving: 278 calories, 17 grams protein, 8 grams fat (25 percent calories from fat), 4.3 grams saturated fat, 36 grams carbohydrate, 23 milligrams cholesterol, 884 milligrams sodium, 9 grams fiber.

Wednesday: Express

You'll have a hearty dinner in a hurry when you prepare SPANISH RICE AND BEEF SOUP. In a Dutch oven, heat 2 tablespoons butter on medium-high until melted. Add 1 pound beef cube steaks (cut into 1-by-1-inch pieces) and 1 clove crushed garlic; stir-fry 2 to 3 minutes or until outside of beef is no longer pink (do not overcook). Remove from pan; season beef with 2 teaspoons seasoning mixture from 1 (6.8-ounce) package Spanish rice mix (such as Rice-A-Roni). In same pan, combine rice mix, the remaining seasoning mixture, 5 cups water and 1 (14 1/2-ounce) can Mexican-style diced tomatoes with juice; bring to boil. Reduce heat to medium-low; cover tightly and simmer 15 to 17 minutes or until rice is tender. Return beef to soup, heat through and stir in chopped fresh cilantro if desired.

Serve immediately with a MIXED GREENS SALAD and WHOLE-GRAIN ROLLS. For dessert, PLUMS are easy.

Shopping List

butter, beef cube steaks, garlic, packaged Spanish rice mix (such as Rice-A-Roni), canned Mexican-style diced tomatoes, fresh cilantro if desired, salad greens, whole-grain rolls, plums.

Thursday: Kids

Pass up high-calorie, high-fat frozen chicken for these BAKED TACO CHICKEN FINGERS. Heat oven to 450 degrees. Blend 1/2 package mild taco seasoning with 1 tablespoon flour and 2 tablespoons cornmeal in a shallow dish. Line a baking sheet with nonstick foil. With water, moisten 1 pound boneless chicken tenders. Coat each tender with seasoning mixture. Place chicken on baking sheet 1 inch apart. Coat chicken with cooking spray. Bake 15 minutes.

Serve with OVEN FRIES (frozen), deli CARROT SALAD and SOFT ROLLS. Make CHOCOLATE SUNDAE CUPCAKES for dessert. Top chocolate cupcakes with 1 teaspoon caramel topping and 1 tablespoon light whipped cream. Garnish with a maraschino cherry. Refrigerate until serving time.

Shopping List

packaged mild taco seasoning, flour, cornmeal, boneless chicken tenders, cooking spray, frozen oven fries, deli carrot salad, soft rolls, chocolate cupcakes, caramel topping, light whipped cream, maraschino cherries.

Friday: Budget

Keep the budget under control with FETTUCCINE WITH WHITE BEANS AND TUNA. Drain 1 (6-ounce) can water-packed albacore tuna and 1 (15-ounce) can reduced-sodium cannellini beans. Combine tuna and beans with 2 cups marinara sauce; heat. Toss with hot cooked fettuccine.

Serve with a GREEN SALAD and GARLIC BREAD. PINEAPPLE SPEARS are an easy dessert.

Shopping List

canned water-packed albacore tuna, canned reduced-sodium cannellini beans, marinara sauce, fettuccine, salad greens, garlic bread, pineapple spears.

Saturday: Easy Entertaining

Invite friends for BROILED HERBED LAMB CHOPS. Heat broiler. With a fork, mash together 1 teaspoon coarse salt, 1 teaspoon minced garlic and 1 teaspoon dried rosemary. Stir in 2 teaspoons olive oil. Spread on 4 (4- to 6-ounce) loin, rib, arm or blade lamb chops. Broil 4 inches from heat source 7 to 11 minutes for medium-rare to medium.

Serve with BAKED POTATO WEDGES sprinkled with freshly grated parmesan cheese, GREEN BEANS, a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. Buy a CHEESECAKE for dessert.

Shopping List

coarse salt, minced garlic, dried rosemary, olive oil, loin, rib, arm or blade lamb chops, baking potatoes, parmesan cheese, green beans, bibb lettuce, whole-grain rolls, cheesecake.

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7 Day Menu Planner for January 31, 2016

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

Sunday: Entertaining

Invite friends for the Super Bowl and start the fun with MEATBALL JALAPENO POPPERS. Pass around a deli VEGETABLE TRAY WITH DIPS. For the halftime entertainment, present your own CHILI, topped with shredded cheddar cheese and sliced green onions. Add baked TORTILLA CHIPS. For an easy dessert, buy BROWNIES.

Plan

Save enough chili and brownies for Monday.

Shopping List

fresh jalapeno peppers, reduced-fat cream cheese, frozen fully cooked meatballs, bacon, deli vegetable tray with dips, ingredients for chili, cheddar cheese, green onions, baked tortilla chips, brownies.

MEATBALL JALAPENO POPPERS

Servings: makes 26 appetizers

Prep time: 15 minutes

Cook time: 25 to 30 minutes

  • 13 medium fresh jalapeno peppers
  • 1 (8-ounce) package reduced-fat cream cheese, softened
  • 13 frozen, fully cooked meatballs (such as Casa Di Bertacchi or another brand), thawed and halved
  • 13 slices uncooked bacon, halved

Heat oven to 375 degrees. Halve each pepper lengthwise, remove seeds, rinse and pat dry with paper towel. Divide and spread cheese in each pepper half. Place each meatball half, cut side down, on cheese. Wrap each pepper with bacon; secure with wooden pick. Place on baking sheet; bake 25 to 30 minutes or until bacon is browned. Serve immediately.

Per appetizer: 66 calories, 4 grams protein, 5 grams fat (72 percent calories from fat), 2.6 grams saturated fat, 1 gram carbohydrate, 14 milligrams cholesterol, 162 milligrams sodium, no fiber.

Monday: Heat and Eat

Serve the leftover CHILI over TOASTED CORN MUFFINS. Buy or make the muffins; split and broil them 1 to 2 minutes or until lightly toasted. Spoon the heated chili over the muffins. On the side, deli COLESLAW goes well. Leftover BROWNIES and SLICED PEACHES make a good dessert.

Plan

Save enough peaches for Tuesday.

Shopping List

corn muffins, deli coleslaw, peaches.

Tuesday: Express

Make SPAGHETTI WITH WHITE CLAM SAUCE for a quick meal. In a saucepan, heat 2 teaspoons olive oil; add 1 teaspoon minced garlic and cook 1 minute. Add 1 (10.5-ounce) can or 1 (12-ounce) jar clam sauce; heat through. Toss sauce with cooked spaghetti. Serve with a packaged GREENS SALAD and GARLIC TOAST. Leftover SLICED PEACHES are an easy dessert.

Shopping List

olive oil, garlic, canned or jarred clam sauce, spaghetti, packaged greens salad, garlic toast.

Wednesday: Budget

Soup is always a good way to stretch the budget, and HAM AND BLACK BEAN SOUP fits the bill. In a saucepan, combine 1 cup cubed cooked ham, 1 cup salsa, 1 (15-ounce) can reduced-sodium black beans (rinsed) and 1 (14-ounce) can unsalted chicken broth. Bring to boil over medium heat; reduce heat to low and cover. Simmer 10 minutes. Ladle into soup bowls and garnish with sliced green onions. Serve with a SPINACH SALAD and CRACKERS. Try SLICED APPLES for dessert.

Shopping List

cubed cooked ham, salsa, canned reduced-sodium black beans, canned unsalted chicken broth, green onions, fresh spinach, crackers, apples.

Thursday: Kids

These HOT DOG SMILEY-FACE SANDWICHES will surely win over the kids. For each serving, cut 1 lowest-fat, lowest-sodium hot dog at 1/2-inch intervals almost completely through (leave 1/4 inch intact). Cook in small nonstick skillet on medium 3 to 4 minutes on each side until browned and hot dog has curled; remove from skillet.

Meanwhile, for each serving, place 1 slice 2-percent cheese on whole-grain bread slice. Place in skillet. Cover and cook 1 to 2 minutes over low or until cheese melts. Remove from skillet. Place hot dog on bread for mouth of "face." To complete the face, use sliced pimiento-stuffed olives for eyes, cherry tomato halves for the nose, small potato chips for ears and finely shredded lettuce for hair. Serve with baked WAFFLE FRIES (frozen). TROPICAL FRUIT is easy for dessert.

Shopping List

lowest-fat, lowest-sodium hot dogs, sliced 2-percent cheese, whole-grain bread, pimiento-stuffed olives, cherry tomatoes, potato chips, lettuce, frozen waffle fries, tropical fruit.

Friday: Meatless

Your no-meat dinner will be delicious tonight with ITALIAN WHITE BEANS. Serve over sliced POLENTA. Add a LETTUCE AND TOMATO SALAD and CRUSTY BREAD. PEARS are a simple dessert.

Tip

Your no-meat dinner will be delicious tonight with ITALIAN WHITE BEANS. Serve over sliced POLENTA. Add a LETTUCE AND TOMATO SALAD and CRUSTY BREAD. PEARS are a simple dessert.

Shopping List

olive oil, onion, crushed red pepper, garlic, bay leaves, canned reduced-sodium cannellini beans, white wine vinegar, coarse salt, black pepper, refrigerated or prepared polenta, lettuce, tomato, crusty bread, pears.

ITALIAN WHITE BEANS

Prep time: 15 minutes

Cook time: about 15 minutes

  • 2 tablespoons olive oil
  • 2 cups finely chopped onion
  • 1/4 teaspoon crushed red pepper
  • 8 cloves garlic, minced
  • 2 bay leaves
  • 2 tablespoons water (see Note)
  • 2 (15-ounce) cans reduced-sodium cannellini beans, rinsed
  • 4 teaspoons white wine vinegar
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper

In a large nonstick skillet, heat oil on medium-high. Add onion; cook 6 minutes. Add red pepper, garlic and bay leaves; cook 4 minutes. Stir in water and beans. Cook 3 minutes or until thoroughly heated. Stir in vinegar, salt and pepper. Discard bay leaves and serve.

Note: If beans become too dry, thin with broth or additional water.

Per serving: 178 calories, 7 grams protein, 6 grams fat (28 percent calories from fat), 0.6 gram saturated fat, 25 grams carbohydrate, no cholesterol, 207 milligrams sodium, 7 grams fiber.

Saturday: Easy Entertaining

Serve guests BROILED FLOUNDER WITH LEMON. Heat broiler. Coat baking rack with cooking spray. Lay fish on rack and brush with olive oil; sprinkle with coarse salt and pepper. Broil 2 to 3 inches from heat, 2 to 4 minutes (depending on thickness), until fish is just cooked through and edges flake with fork. Squeeze fresh lemon juice over fillets and serve immediately.

On the side, CREAMY BLUE CHEESE RICE WITH SPINACH AND WALNUTS is a worthy accompaniment. Add a BOSTON LETTUCE SALAD and BAGUETTES. RASPBERRY SORBET with BUTTER COOKIES is a simple dessert.

Shopping List

flounder, cooking spray, olive oil, coarse salt, pepper, lemons, packaged reduced-fat cream cheese, frozen chopped spinach, crumbled blue cheese, rice, walnuts, Boston lettuce, baguettes, raspberry sorbet, butter cookies.

CREAMY BLUE CHEESE RICE WITH SPINACH AND WALNUTS

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: less than 15 minutes, plus rice and walnuts

  • 1 (8-ounce) package reduced-fat cream cheese, softened
  • 1/4 cup water
  • 1 (10-ounce) package frozen chopped spinach, thawed and undrained
  • 1 (4-ounce) package crumbled blue cheese
  • 1/4 teaspoon black pepper
  • 3 cups cooked rice
  • 1/2 cup toasted chopped walnuts (see Note)

In a large skillet on medium, heat cream cheese and water; cook and stir 3 or 4 minutes or until cheese is melted. Add spinach, blue cheese and pepper; cook 2 minutes. Add rice; cook 3 to 5 minutes or until heated through, Remove from heat. Stir in walnuts and serve.

Note: To toast walnuts, heat oven to 350 degrees, spread on flat baking sheet, and bake 5 to 10 minutes or until golden.

Per serving: 256 calories, 10 grams protein, 15 grams fat (53 percent calories from fat), 7.2 grams saturated fat, 21 grams carbohydrate, 31 milligrams cholesterol, 346 milligrams sodium, 2 grams fiber.

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