health

7 Day Menu Planner for April 10, 2016

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

Sunday: Family

SMOKY CHIPOTLE POT ROAST is just the kind of meal for family day. Serve the delicious entree with FAVA or CANNELLINI BEANS. Add BROCCOLI SPEARS, a ROMAINE SALAD and CORNBREAD (from a mix). PINEAPPLE SHERBET is a light dessert.

Plan

Save enough pot roast and vegetables for Monday; save some sherbet for Tuesday.

Shopping List

chipotle chili powder, boneless shoulder, arm, chuck or blade beef roast, canola oil, canned diced tomatoes with green chilies, fava or cannellini beans, fresh broccoli, romaine, cornbread mix, pineapple sherbet.

SMOKY CHIPOTLE POT ROAST

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 2 to 3 hours

  • 1 to 1 1/2 teaspoons chipotle chili powder
  • 2 1/2 to 4 pounds boneless shoulder, arm, chuck or blade beef roast
  • 1 tablespoon canola oil
  • 1 (14.5-ounce) can diced tomatoes with green chilies, undrained

Press chili powder evenly onto all surfaces of beef. In a Dutch oven, heat oil on medium until hot. Place roast in pan; brown evenly for 4 to 5 minutes on all sides. Pour off drippings. Add tomatoes; bring to boil on medium-high. Reduce heat to low; cover tightly and simmer 2 to 3 hours or until roast is fork-tender. Remove roast; keep warm. Skim fat from liquid; return liquid to pan; bring to boil. Cook 8 to 10 minutes on medium or until sauce is reduced to 2 cups. Carve roast into thin slices; top with sauce. Serve.

Per serving: 191 calories, 27 grams protein, 8 grams fat (39 percent calories from fat), 2.3 grams saturated fat, 3 grams carbohydrate, 81 milligrams cholesterol, 65 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Turn yesterday's meal into tonight's BEEF BARLEY SOUP. For the soup, just chop the beef, toss in leftover vegetables and add lower-sodium beef broth; heat and eat. Add a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Sprinkle cinnamon over CHUNKY APPLESAUCE for dessert.

Shopping List

lower-sodium beef broth, lettuce, whole-grain rolls, cinnamon, chunky applesauce.

Tuesday: Kids

Treat the kids to BROWN SUGAR-BAKED CHICKEN. Heat oven to 450 degrees. Line a baking sheet with foil. Coat a wire rack with cooking spray and place on top of foil. Mix 3 tablespoons light brown sugar, 2 teaspoons chili powder, 2 teaspoons freshly grated orange zest and 1/2 teaspoon coarse salt in a resealable plastic bag. Add 8 skinless, bone-in chicken legs; seal and shake until chicken is coated. Place chicken on rack in lower part of oven and bake 25 to 30 minutes or until 165 degrees.

Serve with OVEN POTATO WEDGES (frozen), GREEN BEANS and SOFT ROLLS. Leftover SHERBET is dessert.

Shopping List

cooking spray, light brown sugar, chili powder, orange, coarse salt, skinless, bone-in chicken legs, frozen oven potato wedges, green beans, soft rolls.

Wednesday: Meatless

Skip meat tonight for LINGUINE WITH BROCCOLI IN ALFREDO SAUCE. Cook linguine according to directions; add frozen broccoli florets to the water 5 minutes before pasta is finished cooking. Drain, return to pot, and stir in reduced-fat or regular Alfredo sauce and a jar of diced pimientos (drained). Heat through and serve with MIXED GREENS and WHOLE-GRAIN ROLLS. PLUMS are perfect for dessert.

Shopping List

linguine, frozen broccoli florets, reduced-fat or regular Alfredo sauce, jar diced pimientos, salad greens, whole-grain rolls, plums.

Thursday: Budget

Keep food costs down with PICADILLO WRAPS. On the side, SLICED CUCUMBERS AND ONIONS marinated in cider vinegar are quick. Try PEARS for dessert.

Shopping List

ground turkey, onions, garlic, canned reduced-sodium black beans, rice, unsalted chicken broth (if desired), cumin, cinnamon, coarse salt, freshly ground pepper, canned no-salt-added tomato sauce, raisins, frozen mixed pepper strips, olives with pimientos, capers, cider vinegar, fat-free flour tortillas, cucumbers, pears.

PICADILLO WRAPS

Servings: makes 8 wraps

Prep time: 20 minutes

Cook time: less than 25 minutes

  • 4 ounces ground turkey
  • 1/2 cup chopped onion
  • 1 1/2 teaspoons minced garlic
  • 3/4 cup canned reduced-sodium black beans, rinsed
  • 1/2 cup uncooked rice
  • 3/4 cup water or unsalted chicken broth
  • 1 teaspoon ground cumin
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1/4 cup raisins
  • 1 (16-ounce) package frozen mixed pepper strips
  • 1/4 cup sliced olives with pimientos
  • 1 tablespoon capers, rinsed
  • 1 tablespoon cider vinegar
  • 8 fat-free flour tortillas

In a large nonstick skillet, cook turkey, onion and garlic for 3 to 4 minutes or until turkey is browned and onion is softened. Stir in beans, rice, water or broth, cumin, cinnamon, salt and pepper. Bring to boil; reduce heat, cover and simmer 10 to 12 minutes or until rice is almost tender. Stir in tomato sauce, raisins and pepper strips. Cover and simmer 6 minutes or until rice is tender. Stir in olives, capers and vinegar; mix well. Divide and spoon mixture into warmed tortillas. Roll and serve.

Per wrap: 249 calories, 10 grams protein, 2 grams fat (8 percent calories from fat), 0.3 gram saturated fat, 46 grams carbohydrate, 8 milligrams cholesterol, 590 milligrams sodium, 5 grams fiber.

Friday: Express

Nothing could be easier for dinner than one of the many choices of frozen LASAGNA. (Look for one low in salt and fat.) Add a packaged GREENS SALAD and GARLIC BREAD. For dessert, KIWIFRUIT SLICES are simple.

Shopping List

any frozen lasagna, packaged salad greens, garlic bread, kiwifruit.

Saturday: Easy Entertaining

Show off and invite friends for PAN-SEARED SALMON WITH SPINACH AND SHALLOTS. Serve with ORZO tossed with freshly grated parmesan cheese, a BIBB LETTUCE SALAD and CRUSTY BREAD. Buy CHEESECAKE for dessert.

Shopping List

salmon fillets, coarse salt, pepper, olive oil, shallot, packaged sliced mushrooms, fresh baby spinach leaves, lemon, orzo, parmesan cheese, Bibb lettuce, crusty bread, cheesecake.

PAN-SEARED SALMON WITH SPINACH AND SHALLOTS

Servings: makes 4 servings

Prep time: less than 15 minutes

Cook time: about 15 minutes

  • 4 (6-ounce) salmon fillets (about 1-inch thick)
  • 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon pepper
  • 1 teaspoon olive oil
  • 1 small shallot, thinly sliced
  • 1 (8-ounce) package sliced mushrooms
  • 2 cups fresh baby spinach leaves
  • 1 teaspoon grated lemon zest
  • 1 teaspoon fresh lemon juice

Heat a large nonstick skillet over medium-high. Sprinkle salmon with 1/4 teaspoon salt and pepper. Add salmon to pan, skin-side down. Cook 3 to 5 minutes on each side (depending on thickness) or until salmon is opaque throughout. Remove from pan, cover and keep warm. Add oil and shallot to pan; cook 1 minute. Add mushrooms in an even layer; cook 2 minutes (do not stir). Cook an additional 3 minutes, stirring frequently. Add spinach; cook and stir 30 seconds or until spinach wilts. Remove from heat; stir in rest of salt, lemon zest and juice. Serve with salmon.

Per serving: 251 calories, 38 grams protein, 9 grams fat (33 percent calories from fat), 1.6 grams saturated fat, 3 grams carbohydrate, 80 milligrams cholesterol, 385 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for April 03, 2016

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

Sunday: Family

Make family day fuss-free with OVEN-FRIED DIJON CHICKEN. Serve with your SCALLOPED POTATOES, SUGAR SNAP PEAS, a SPINACH SALAD and CRUSTY BREAD. Buy a BOSTON CREAM PIE for dessert.

Plan

Prepare enough plain bone-in, skinless chicken thighs for Monday.

Shopping List

bone-in, skinless chicken legs and thighs, Dijon mustard, herb-seasoned stuffing mix, onion powder, cooking spray, coarse salt, scalloped potatoes, sugar snap peas, fresh spinach, crusty bread, Boston cream pie.

OVEN-FRIED DIJON CHICKEN

Servings: makes 4 servings, plus extra

Prep time: 10 minutes; marinating time: 2 hours to overnight

Cook time: 30 to 35 minutes

  • 4 each bone-in, skinless chicken legs and thighs (2 to 2 1/2 pounds)
  • 1/3 cup Dijon mustard
  • 1 1/2 cups crushed herb-seasoned stuffing mix
  • 1 teaspoon onion powder
  • 1/4 teaspoon coarse salt

Coat chicken in mustard. Place in a resealable plastic bag; marinate chicken 2 hours to overnight. Heat oven to 400 degrees. Line a baking sheet with nonstick foil and place a rack on it. In another bag, combine stuffing mix and onion powder. Place 1 or 2 pieces chicken in bag at a time and shake to coat evenly. Arrange coated chicken on rack. Coat with cooking spray; sprinkle with salt. Bake 30 to 35 minutes or until chicken is 165 degrees and coating is browned.

Per leg: 161 calories, 17 grams protein, 6 grams fat (34 percent calories from fat), 1.4 grams saturated fat, 9 grams carbohydrate, 83 milligrams cholesterol, 412 milligrams sodium, 1 gram fiber.

Carb count: 1/2.

Per thigh: 187 calories, 20 grams protein, 7 grams fat (36 percent calories from fat), 1.8 grams saturated fat, 9 grams carbohydrate, 106 milligrams cholesterol, 416 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Use the leftover (cooked) plain chicken thighs for CHICKEN ENCHILADAS with AVOCADO CORN SALAD. Heat oven to 400 degrees. Microwave 8 (6-inch) corn tortillas according to package directions until pliable. Divide shredded cooked chicken thighs among tortillas, then divide 3/4 cup (of 2 cups total) shredded cheddar-jack Mexican-style cheese and top with more chicken. Roll and place seam-side down in a single layer in an 11-by-7-inch baking dish coated with cooking spray. Pour 1 (10-ounce) can enchilada sauce over all; sprinkle with remaining 1 1/4 cups cheese. Bake 8 to 10 minutes or until hot.

Meanwhile, combine 1 diced avocado, 1 pint halved grape tomatoes, 1 (15-ounce) can rinsed no-salt-added corn kernels, 1 tablespoon fresh lime juice, and coarse salt and pepper to taste; toss gently. Serve with enchiladas. Add canned reduced-sodium PINTO BEANS on the side. For dessert, ORANGE SECTIONS are easy.

Shopping List

corn tortillas, shredded cheddar-jack Mexican-style cheese, cooking spray, enchilada sauce, avocado, grape tomatoes, canned no-salt-added corn kernels, lime, coarse salt, pepper, canned reduced-sodium pinto beans, orange sections.

Tuesday: Budget

Pinch a few pennies with GRILLED HAM AND CHEESE SANDWICHES on the menu. Serve with heated STEWED TOMATOES (canned) drizzled with olive oil and a MIXED GREENS SALAD. Enjoy RED AND GREEN GRAPES for dessert.

Shopping List

any bread, deli ham and cheese for sandwiches, canned stewed tomatoes, olive oil, salad greens, red and green grapes.

Wednesday: Express

For a fast meal, try STUFFED PITAS WITH TUNA CAPONATA. Mix drained albacore tuna and caponata (eggplant appetizer in jar or can). Stuff into lettuce-lined whole-wheat pita bread. Serve with fresh VEGETABLE STICKS and deli MINESTRONE SOUP topped with freshly grated parmesan cheese. TROPICAL FRUIT is good for dessert.

Shopping List

albacore tuna, caponata (eggplant appetizer in jar or can), lettuce, whole-wheat pita bread, fresh vegetable sticks, deli minestrone soup, parmesan cheese, tropical fruit.

Thursday: Meatless

BASIL AND GARLIC TORTELLINI is an alternative to meat tonight. Serve with a ROMAINE SALAD and GARLIC BREAD. For a light dessert, PINEAPPLE CHUNKS with toasted coconut is good.

Shopping List

packaged frozen cheese tortellini, canola oil, packaged sliced mushrooms, canned no-salt-added diced tomatoes, basil, garlic salt, pepper, parmesan cheese, romaine, garlic bread, pineapple chunks, coconut.

BASIL AND GARLIC TORTELLINI

Servings: makes 4 servings

Prep time: 5 minutes

Cook time: less than 15 minutes, plus tortellini

  • 1 (8-ounce) package frozen cheese tortellini
  • 1 tablespoon canola oil
  • 1 (8-ounce) package sliced mushrooms
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes, undrained
  • 2 teaspoons basil leaves
  • 1/4 teaspoon garlic salt
  • 1/4 teaspoon pepper
  • 2 tablespoons grated parmesan cheese

Cook tortellini as directed on package. Drain well. Meanwhile, heat oil in large skillet on medium-high. Add mushrooms; cook and stir 5 minutes. Stir in tomatoes, basil, garlic salt and pepper. Bring to boil, stirring occasionally. Reduce heat to low; simmer 5 minutes. Add tortellini and cheese; toss to coat well. Sprinkle with additional cheese, if desired.

Per serving: 253 calories, 11 grams protein, 9 grams fat (32 percent calories from fat), 3.2 grams saturated fat, 32 grams carbohydrate, 27 milligrams cholesterol, 323 milligrams sodium, 3 grams fiber.

Friday: Kids

Kids always welcome BURGER NIGHT when they can choose their favorite kind. Whatever the choice, serve them on whole-grain buns along with LETTUCE AND TOMATO. Add oven-fried POTATO WEDGES (frozen).

Make them "EGGS" ON TOAST for dessert. Toast 4 slices frozen cinnamon French toast according to directions. When cool, place on serving plates. Using an ice cream spade (not a scoop), top each slice with fat-free vanilla ice cream. Make two shallow depressions in ice cream with back of a spoon. Place 2 apricot halves (from 15-ounce can of apricots in light syrup), round-side up, in depressions. Spoon apricot syrup over "eggs" and serve.

Shopping List

any burgers, whole-grain buns, lettuce, tomato, frozen potato wedges, frozen cinnamon French toast, fat-free vanilla ice cream, canned apricots in light syrup.

Saturday: Easy Entertaining

Invite friends for FETTUCCINE AND SPINACH WITH GORGONZOLA SAUCE, a company-friendly pasta. Serve with an ARUGULA SALAD and BAGUETTES. Buy FRUIT TARTS for dessert.

Shopping List

packaged refrigerated fettuccine, butter, flour, canned evaporated low-fat milk, crumbled Gorgonzola cheese, coarse salt, pepper, packaged fresh baby spinach, arugula, baguettes, fruit tarts.

FETTUCCINE AND SPINACH WITH GORGONZOLA SAUCE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 5 minutes, plus fettuccine

  • 1 (9-ounce) package refrigerated fettuccine
  • 1 tablespoon butter
  • 1 tablespoon flour
  • 1 (12-ounce) can evaporated low-fat milk
  • 3/4 cup crumbled Gorgonzola cheese (3 ounces)
  • 3/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1 (5- or 6-ounce) package fresh baby spinach

Cook pasta according to package directions. While pasta cooks, melt butter in a medium saucepan over medium heat. Add flour; cook 1 minute, stirring constantly with a whisk. Gradually add milk, stirring constantly with whisk. Increase heat to medium-high; bring to boil, stirring constantly. Reduce heat to low; simmer 3 minutes or until sauce thickens slightly, stirring frequently. Remove from heat and stir in cheese, salt and pepper. Combine the sauce, pasta and spinach; toss gently to coat and serve.

Per serving: 369 calories, 20 grams protein, 13 grams fat (30 percent calories from fat), 7.1 grams saturated fat, 45 grams carbohydrate, 90 milligrams cholesterol, 856 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for March 27, 2016

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

Sunday: Family

Mark family day with a feast of ORANGE-GLAZED PORK LOIN. Buy MASHED SWEET POTATOES (refrigerated) to go alongside. Delicious FROSTED CAULIFLOWER will convert any non-vegetable eater. Heat oven to 375 degrees. Place 1 medium head cauliflower (trimmed and cored) in an 8-by-8-inch baking dish; cover with waxed paper. Microwave on high (100 percent power) 6 minutes per pound. Let stand 2 minutes; drain well.

Meanwhile, combine 1/3 cup low-fat mayonnaise, 2 teaspoons Dijon mustard and 1/2 cup shredded 50 percent light jalapeno cheddar cheese. Spread over cauliflower; bake 5 minutes until lightly browned. Garnish with chopped fresh dill if desired.

Add a GREENS SALAD and SOURDOUGH BREAD. Buy a COCONUT CAKE for dessert.

Plan

Save enough pork and cake for Monday.

Shopping List

boneless pork loin roast, cooking spray, coarsely ground pepper, coarse salt, orange marmalade, Creole or other spicy mustard, fresh rosemary, flour, unsalted chicken broth, mashed sweet potatoes (refrigerated), fresh head cauliflower, low-fat mayonnaise, Dijon mustard, 50 percent light jalapeno cheddar cheese, fresh dill if desired, salad greens, sourdough bread, coconut cake.

ORANGE-GLAZED PORK LOIN

Servings: makes 12 servings

Prep time: 10 minutes

Cook time: about 1 hour; standing time: 10 minutes

  • 1 (3-pound) boneless pork loin roast
  • 1 1/2 teaspoons coarsely ground pepper
  • 1/2 teaspoon coarse salt
  • 1 cup orange marmalade
  • 2 tablespoons Creole or other spicy mustard
  • 2 teaspoons fresh chopped rosemary
  • 2 tablespoons flour
  • 1 (14-ounce) can unsalted chicken broth
  • Fresh rosemary sprigs for garnish

Heat oven to 375 degrees. Place roast on a rack coated with cooking spray in a foil-lined roaster. Rub roast with pepper and salt. Microwave marmalade for 10 seconds on high (100 percent power) to melt; add mustard and rosemary and stir until blended. Brush mixture over pork. Bake 1 hour or until internal temperature is 145 degrees. Cover with foil and let stand 10 minutes. Remove from pan and slice; cover to keep warm. Sprinkle roasting pan with flour; cook on medium 1 minute, whisking constantly. Add broth and cook 5 more minutes, whisking constantly or until mixture thickens. Serve gravy with pork. Garnish with fresh rosemary sprigs.

Per serving: 240 calories, 23 grams protein, 8 grams fat (29 percent calories from fat), 2.8 grams saturated fat, 19 grams carbohydrate, 64 milligrams cholesterol, 201 milligrams sodium, no fiber.

Monday: Heat and Eat

Use the leftover pork in CAESAR SALAD PITAS. For one pita: Combine 1/2 cup chopped cooked pork, 1 cup torn romaine and 2 tablespoons Caesar salad dressing. Slice 1 inch off top of whole-grain pita bread. Fill with salad mixture. Sprinkle with freshly grated parmesan cheese. Wrap filled pita in foil and serve with deli TOMATO RICE SOUP. Leftover CAKE is your dessert.

Shopping List

romaine, Caesar salad dressing, whole-grain pita bread, parmesan cheese, deli tomato rice soup.

Tuesday: Budget

Budgets and burgers go together like GRILLED TURKEY BURGERS and TANGY-SWEET SAUCE. Combine 3 tablespoons apricot jam, 1/3 cup ketchup and 1/4 teaspoon black pepper. Spread on burgers, top with a Vidalia onion (or other sweet onion) slice, and serve on whole-grain hamburger buns. Add BAKED POTATO WEDGES and a LETTUCE AND TOMATO SALAD. PEACHES are good for dessert.

Shopping List

ground turkey for burgers, apricot jam, ketchup, pepper, Vidalia (or other sweet onion), whole-grain hamburger buns, potatoes for baked wedges, lettuce, tomatoes, peaches.

Wednesday: Meatless

It's delicious and pretty, so try ANGEL HAIR PASTA WITH PINK TOMATO SAUCE tonight. Cook 8 ounces angel hair pasta according to directions.

Meanwhile, place 3 medium cored and quartered plum tomatoes in a food processor or blender and blend 1 minute or until smooth and light pink; set aside. In a large nonstick skillet, heat 1 tablespoon olive oil on medium. Add 2 cloves thinly sliced garlic and 1/8 teaspoon crushed red pepper; cook 1 1/2 minutes. Add 1 cup frozen green peas (thawed), 2/3 cup roasted red peppers (drained and chopped) and 1 teaspoon dried basil. Cook and stir 2 minutes. Add tomatoes and heat just to boiling. Remove from heat. Drain pasta and transfer to skillet. Stir over medium heat until pasta is well-mixed with sauce. Spoon onto 4 plates and sprinkle with 4 tablespoons freshly grated parmesan cheese.

Serve immediately with a SPINACH SALAD and CRUSTY ROLLS. Try PEARS for dessert.

Plan

Cook 1 cup green peas and 4 slices bacon for Thursday.

Shopping List

angel hair pasta, plum tomatoes, olive oil, garlic, crushed red pepper, frozen green peas, jar roasted red peppers, dried basil, parmesan cheese, fresh spinach, crusty rolls, pears.

Thursday: Express

There's no cooking tonight with HAM AND MACARONI SALAD. In a large bowl, toss together 2 pounds deli macaroni salad, 8 ounces diced ham (packaged), 1 cup cooked green peas (frozen), 4 ounces packaged cheddar and mozzarella cheese cubes and 4 slices crumbled cooked bacon; toss to mix. Serve on LETTUCE leaves with CORNBREAD (from a mix) on the side. FRESH TROPICAL FRUIT is a good dessert.

Shopping List

deli macaroni salad, packaged diced ham, frozen green peas, packaged cheddar and mozzarella cheese cubes, bacon, lettuce, cornbread mix, fresh tropical fruit.

Friday: Kids

Kids and adults will like CHICKEN AND PEANUT NOODLES. Serve with BABY CARROTS and SESAME BREAD STICKS. APPLE SLICES are a crunchy dessert.

Shopping List

peanut oil, chicken tenders, garlic, reduced-fat creamy peanut butter, balsamic vinegar, light soy sauce, crushed red pepper, packaged chicken-flavored ramen noodles, frozen mixed pepper strips, green onions, baby carrots, sesame bread sticks, apple slices.

CHICKEN AND PEANUT NOODLES

Servings: makes 7 servings

Prep time: less than 15 minutes

Cook time: less than 15 minutes

  • 1 tablespoon peanut oil
  • 1 pound chicken tenders, cut into 1- to 2-inch pieces
  • 3 cloves garlic, minced
  • 1/2 cup reduced-fat creamy peanut butter
  • 2 cups water
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon light soy sauce
  • 1/2 to 1 teaspoon crushed red pepper
  • 2 (3-ounce) packages chicken-flavored ramen noodles, reserving 1 seasoning packet
  • 1 (16-ounce) package frozen mixed pepper strips
  • 3 green onions, thinly sliced

In a large nonstick skillet, heat oil on medium-high. Add chicken and garlic; stir-fry 3 minutes or just until cooked through. Remove from heat; remove chicken to plate and keep warm. Spoon peanut butter into skillet. Whisk in water, vinegar, soy sauce, crushed red pepper and 1 seasoning packet from the noodles (discard other packet). Bring to boil; add noodles, breaking up slightly. Add chicken; cover and simmer 4 minutes to separate noodles. Place frozen pepper strips on top; cover and simmer 3 minutes. Stir to combine. Sprinkle with onions.

Per serving: 339 calories, 22 grams protein, 15 grams fat (39 percent calories from fat), 4.1 grams saturated fat, 29 grams carbohydrate, 42 milligrams cholesterol, 605 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

Our guests enjoyed flavorful MOROCCAN SHRIMP WITH COUSCOUS. Serve with a BOSTON LETTUCE SALAD and FLATBREAD. LEMON MERINGUE PIE is the grand finale.

Shopping List

paprika, coarse salt, cumin, curry powder, cayenne pepper, cinnamon, golden raisins or other dried fruit bits, unsalted chicken broth, couscous, butter, peeled and deveined large shrimp, plain low-fat yogurt, fresh cilantro if desired, Boston lettuce, flatbread, lemon meringue pie.

MOROCCAN SHRIMP WITH COUSCOUS

Servings: makes 6 servings

Prep time: less than 15 minutes

Cook time: about 10 minutes; standing time: 5 minutes

  • 1 teaspoon paprika
  • 3/4 teaspoon coarse salt
  • 1/2 teaspoon cumin
  • 1/2 teaspoon curry powder
  • 1/8 teaspoon cayenne pepper
  • 1/8 teaspoon cinnamon
  • 1/2 cup golden raisins or other dried fruit bits
  • 1/4 cup water
  • 1 (14-ounce) can unsalted chicken broth
  • 1 cup couscous
  • 1 tablespoon butter
  • 1 1/2 pounds peeled and deveined large shrimp
  • 3/4 cup plain low-fat yogurt
  • Sprigs of fresh cilantro, if desired

Mix together paprika, salt, cumin, curry powder, cayenne pepper and cinnamon. In a medium saucepan, combine 1 1/2 teaspoons spice mixture, raisins or dried fruit, water and broth; bring to a boil. Gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with fork. While couscous stands, melt butter in a large nonstick skillet over medium-high heat. Sprinkle shrimp with remaining spice mixture. Add shrimp to skillet; cook 5 minutes or until opaque throughout. Spoon couscous in center of each plate. Divide and spoon shrimp and yogurt over couscous. Garnish with cilantro, if desired.

Per serving: 292 calories, 29 grams protein, 3 grams fat (10 percent calories from fat), 1.7 grams saturated fat, 36 grams carbohydrate, 190 milligrams cholesterol, 454 milligrams sodium, 2 grams fiber.

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