health

7 Day Menu Planner for April 24, 2016

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

Sunday: Family

Use this simple marinade for BROILED FLANK STEAK. In a resealable plastic bag, combine 1/2 cup dry red wine, 2 teaspoons reduced-sodium soy sauce and 1/4 teaspoon dried thyme. Add 1 (1 1/4- to 1 1/2-pound) flank steak to bag, turn to coat and marinate overnight. Remove steak; discard marinade and pat steak dry. Broil 13 to 18 minutes for medium-rare to medium, 2 to 3 inches from heat. Let stand 5 minutes before slicing crosswise across grain.

Serve with LEMONY LENTIL SALAD WITH FETA, TOMATO WEDGES topped with fresh sliced BASIL and WHOLE-GRAIN BREAD. Buy a CHOCOLATE LAYER CAKE for dessert and skip most of the icing.

Plan

Save leftover steak and tomato wedges and enough lentil salad for Monday. Save enough cake for Tuesday.

Shopping List

dry red wine, reduced-sodium soy sauce, dried thyme, flank steak, lemons, fresh dill, Dijon mustard, coarse salt, pepper, extra-virgin olive oil, brown lentils, crumbled reduced-fat feta cheese, medium red bell pepper, seedless cucumber, red onion, tomatoes, fresh basil, whole-grain bread, chocolate layer cake.

LEMONY LENTIL SALAD WITH FETA

Servings: makes 10 servings

Prep time: 20 minutes

Cook time: for the lentils

  • 1/3 cup fresh lemon juice
  • 1/3 cup chopped fresh dill
  • 2 teaspoons Dijon mustard
  • 1/4 teaspoon coarse salt and pepper (or to taste)
  • 1/3 cup extra-virgin olive oil
  • 3 cups cooked brown lentils
  • 1 cup crumbled reduced-fat feta cheese (4 ounces)
  • 1 medium red bell pepper, seeded and diced (about 1 cup)
  • 1 cup diced seedless cucumber
  • 1/2 cup finely chopped red onion

Whisk lemon juice, dill, mustard, salt and pepper in a large bowl. Gradually whisk in oil. Add cooked lentils, feta, bell pepper, cucumber and onion; toss to coat and serve.

Per serving: 166 calories, 8 grams protein, 9 grams fat (47 percent calories from fat), 1.9 grams saturated fat, 15 grams carbohydrate, 4 milligrams cholesterol, 221 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

There will be no fuss, no muss tonight with leftover LENTIL SALAD. Slice any leftover steak and arrange on top of the salad, along with any leftover tomatoes on the side. Add WHOLE-WHEAT PITA BREAD. For dessert, any type of MELON SLICES are refreshing.

Shopping List

whole-wheat pita bread, any melon.

Tuesday: Budget

Save some pennies tonight and serve BLACK BEAN CHILI. In a large pot, combine 2 (15-ounce) cans reduced-sodium rinsed black beans, 1 (10- to 12-ounce) can drained chicken breast (or 2 cups cooked), 2 cups lightly drained salsa and 2 (4-ounce) cans chopped green chilies. Heat through, ladle into bowls, and offer fresh chopped CILANTRO and reduced-fat SOUR CREAM for garnishes. Serve with MIXED GREENS and CORNBREAD (from a mix). Slice the leftover CAKE for dessert.

Plan

Save enough chili for Wednesday.

Shopping List

canned reduced-sodium black beans, canned chicken breast (or cooked), salsa, canned chopped green chilies, fresh cilantro, reduced-fat sour cream, salad greens, cornbread mix.

Wednesday: Kids

The kids won't be able to resist SOUTHWESTERN PIZZA. Heat oven to 375 degrees. Spoon the leftover chili over a large, thin, ready-to-bake pizza crust. Top with shredded 50 percent light jalapeno cheddar cheese (such as Cabot or other brand). Bake 10 to 12 minutes or until heated through and cheese is melted. Slice and serve with deli CARROT SALAD. For dessert, try RED AND GREEN GRAPES.

Shopping List

thin ready-to-bake pizza crust, 50 percent light jalapeno cheddar cheese (such as Cabot or another brand), deli carrot salad, red and green grapes.

Thursday: Meatless

For a no-meat dinner, try MUSHROOM FETTUCCINE WITH SUN-DRIED TOMATOES. Add a SPINACH SALAD and GARLIC BREAD. FRESH PINEAPPLE SPEARS make a good dessert.

Shopping List

fettuccine, marinated sun-dried tomatoes, olive oil, frozen bell peppers and onions, garlic, mix of fresh shiitake and white button mushrooms, 1 percent milk, flour, coarse salt, pepper, reduced-fat or regular Jarlsberg cheese, fresh spinach, garlic bread, fresh pineapple spears.

MUSHROOM FETTUCCINE WITH SUN-DRIED TOMATOES

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 10 minutes, plus pasta

  • 12 ounces fettuccine
  • 1/2 cup thinly sliced marinated sun-dried tomatoes
  • 1 teaspoon olive oil
  • 1 (16-ounce) bag frozen bell peppers and onions
  • 2 teaspoons minced garlic
  • 12 ounces fresh mushrooms (mix of shiitake and white button, stems discarded and halved)
  • 3 1/2 cups 1 percent milk
  • 3 tablespoons flour
  • Coarse salt and pepper to taste
  • 1 cup shredded reduced-fat or regular Jarlsberg cheese

Cook pasta according to directions. With paper towels, remove excess oil from tomatoes; set aside.

Meanwhile, heat oil in a large nonstick skillet on medium. Add bell peppers and onions; cook 2 minutes or until thawed. Add garlic; cook 30 seconds. Add mushrooms; cook 5 minutes or until tender. In a medium bowl, whisk milk, flour, salt and pepper until blended; add to skillet, along with sun-dried tomatoes. Bring to boil; boil 2 minutes, stirring often. Remove from heat, add cheese and stir until melted. Drain pasta and place in a large bowl; add sauce and toss to mix. Serve immediately.

Per serving: 298 calories, 16 grams protein, 6 grams fat (17 percent calories from fat), 2.4 grams saturated fat, 47 grams carbohydrate, 12 milligrams cholesterol, 91 milligrams sodium, 3 grams fiber.

Friday: Express

For a super-quick meal, try any brand of frozen CRAB CAKES and refrigerated HASH-BROWNED POTOATES. Add deli COLESLAW and WHOLE-GRAIN ROLLS. For dessert, PEARS are simple.

Shopping List

any brand of frozen crab cakes, refrigerated hash-browned potatoes, deli coleslaw, whole-grain rolls, pears.

Saturday: Easy Entertaining

This SESAME-CRUSTED COD WITH GREEN BEANS, with its mild flavor, is guest-friendly. Serve it with a BOSTON LETTUCE SALAD, OVEN-ROASTED POTATOES and BAGUETTES. Buy a LEMON MERINGUE PIE for dessert.

Shopping List

fresh or frozen cod fillets, coarse salt, pepper, butter, sesame seeds, fresh thin green beans, orange, garlic, Boston lettuce, potatoes to roast, baguettes, lemon meringue pie.

SESAME-CRUSTED COD WITH GREEN BEANS

Servings: makes 4 servings

Prep time: about 15 minutes

Cook time: less than 20 minutes

  • 1 pound fresh or frozen (and thawed) cod fillets, 3/4-inch thick
  • Coarse salt and pepper
  • 3 tablespoons butter, melted
  • 2 tablespoons sesame seeds
  • 12 ounces fresh thin green beans
  • 1 medium orange, halved and sliced
  • 3 cloves garlic, thinly sliced

Pat fish dry with paper towels; cut into 4 pieces. Place on unheated broiler pan and sprinkle with salt and pepper to taste. Heat broiler. In a small bowl, mix together butter and seeds. Reserve 1 tablespoon butter mixture. Brush fish with half remaining butter mixture. Broil 5 to 6 inches from heat source for 4 minutes; turn. Brush with other half butter mixture. Broil 5 more minutes or until fish is opaque throughout.

Meanwhile in a large skillet, cook and cover green beans and orange in reserved butter mixture on medium-high for 2 minutes. Add garlic; cook, uncovered, 5 more minutes or until beans are crisp-tender, stirring often. Serve fish on bean mixture. (Adapted from "Better Homes and Gardens: New Cookbook (16th Edition)," Jan Miller, editor; Houghton Mifflin Harcourt, 2014.)

Per serving: 216 calories, 23 grams protein, 9 grams fat (37 percent calories from fat), 4.2 grams saturated fat, 12 grams carbohydrate, 64 milligrams cholesterol, 119 milligrams sodium, 4 grams fiber.

health

7 Day Menu Planner for April 17, 2016

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

Sunday: Family

Make family day special with SPICED PORK LOIN. Heat oven to 350 degrees. Place 1 (2-pound) boneless pork loin roast on a rack in a shallow pan. Bake 20 minutes per pound or until internal temperature reaches 145 degrees.

Meanwhile, mix together 1 tablespoon reduced-sodium soy sauce, 1 teaspoon minced garlic, 2 teaspoons grated fresh ginger, 1 1/2 teaspoons dark (toasted) sesame oil, 1 teaspoon five-spice powder and 1/4 teaspoon cayenne pepper. Spread spice mixture on top of roast the last 15 minutes of baking. Remove from oven, tent with foil, and let stand 5 minutes before slicing.

Serve with RICE tossed with chopped PEANUTS and chopped FRESH CILANTRO. Add SNOW PEAS and WHOLE-GRAIN ROLLS. Buy a BERRY COBBLER for dessert.

Plan

Save enough pork, rice and cobbler for Monday.

Shopping List

boneless pork loin roast, reduced-sodium soy sauce, garlic, fresh ginger, dark (toasted) sesame oil, five-spice powder, cayenne pepper, rice, peanuts, fresh cilantro, snow peas, whole-grain rolls, berry cobbler.

Monday: Heat and Eat

Use the leftover pork for PORK 'N' SLAW-STUFFED PITAS. Chop cooked (leftover) pork; combine with leftover rice and add bagged coleslaw. Moisten with plain yogurt. Spoon into warmed pitas. Serve with COUSCOUS. Heat the leftover COBBLER for dessert.

Shopping List

bagged coleslaw, plain yogurt, pitas, couscous.

Tuesday: Kids

What kid can resist BAKED PENNE PASTA WITH MOZZARELLA? Heat oven to 350 degrees. Cook 12 ounces penne pasta according to directions.

Meanwhile, in a large nonstick skillet, cook 1 pound lean ground beef, 1 small chopped onion and 1/2 cup shredded carrots for 8 minutes or until beef is no longer pink and vegetables are softened; drain. Add 1 (14.5-ounce) can diced tomatoes with basil, garlic and oregano, 1 (6-ounce) can no-salt-added tomato paste and 1/2 cup water; mix well. Coat a 9-by-13-inch baking dish with cooking spray. Drain pasta and combine with meat/tomato mixture and 1 1/2 cups (of 2 total) shredded part-skim mozzarella cheese. Spoon into baking dish. Top with remaining cheese. Bake, uncovered, 20 to 25 minutes, or until heated through and cheese is melted.

Serve with GREEN PEAS (frozen) and SOFT BREAD STICKS. For dessert, PEACHES are easy.

Shopping List

penne pasta, lean ground beef, onion, shredded carrots, canned diced tomatoes with basil, garlic and oregano, no-salt-added tomato paste, cooking spray, part-skim mozzarella cheese, frozen green peas, soft bread sticks, peaches.

Wednesday: Meatless

Skip meat and go for CACIO E PEPE (cheese and pepper) pasta. Serve the ultra-simple pasta with a ROMAINE SALAD and GARLIC BREAD. For dessert, top instant VANILLA PUDDING (made with 1 percent milk) with mini CHOCOLATE CHIPS.

Shopping List

spaghetti, olive oil, coarse ground black pepper, shredded Pecorino Romano cheese, fresh parsley, romaine, garlic bread, instant vanilla pudding, 1 percent milk, mini chocolate chips.

CACIO E PEPE (CHEESE AND PEPPER)

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: less than 5 minutes, plus pasta

  • 1 (16-ounce) package spaghetti
  • 1/4 cup olive oil
  • 2 teaspoons coarse ground black pepper
  • 1 1/2 cups shredded Pecorino Romano cheese
  • Chopped fresh parsley for garnish

Cook spaghetti according to directions, reserving 1 cup cooking water, then drain. In a Dutch oven, heat oil on medium. Add pepper; cook and stir 1 minute to toast pepper. Add 3/4 cup reserved water and heat until simmering. Add pasta; sprinkle pasta with cheese. Toss with tongs to combine until mixture clings to pasta. If too dry, add remaining water. (This pasta dish will not be saucy.) Sprinkle with parsley. Serve with additional cheese if desired. (Adapted from "Betty Crocker: The Big Book of Pasta," Betty Crocker Kitchens; Houghton Mifflin Harcourt, 2016.)

Per serving: 412 calories, 14 grams protein, 13 grams fat (30 percent calories from fat), 3.4 grams saturated fat, 57 grams carbohydrate, 10 milligrams cholesterol, 186 milligrams sodium, 2 grams fiber.

Thursday: Express

Combine a few store-bought ingredients for OVEN BEEF STEW WITH MASHED POTATOES. Heat oven to 400 degrees. Microwave 1 (17-ounce) package refrigerated beef tips with gravy according to directions. Mix with 1 (16-ounce) package frozen broccoli, corn and red peppers (thawed and drained) in a 1 1/2-quart shallow baking dish. Cover tightly with nonstick foil. Bake 15 minutes; stir.

Meanwhile, heat (according to directions) 1 (16-ounce) package refrigerated mashed potatoes in microwave. Spoon potatoes evenly over meat/vegetable mixture. Bake uncovered 15 minutes or until bubbly.

Serve with packaged SALAD GREENS and CRUSTY ROLLS. CHUNKY APPLESAUCE is dessert.

Shopping List

refrigerated beef tips with gravy, frozen broccoli, corn and red peppers, refrigerated mashed potatoes, packaged salad greens, crusty rolls, chunky applesauce.

Friday: Budget

You could call it just "easy," but EASIEST LASAGNA makes for a delicious penny-pinching dinner. Add an ITALIAN SALAD and GARLIC BREAD. Enjoy STRAWBERRY ICE CREAM for dessert.

Shopping List

cooking spray, extra-lean ground beef or ground round, jarred red pasta sauce, canned sliced mushrooms, low-fat cottage cheese, parmesan cheese, precooked lasagna noodles, 50 percent light cheddar cheese, Italian salad, garlic bread, strawberry ice cream.

EASIEST LASAGNA

Servings: makes 9 servings

Prep time: 15 minutes

Cook time: less than 45 minutes; standing time: 10 minutes

  • 1 pound extra-lean ground beef or ground round
  • 1 (24- to 28-ounce) jar red pasta sauce
  • 1 (4-ounce) can sliced mushrooms, drained
  • 1 (16-ounce) container low-fat cottage cheese
  • 2 tablespoons freshly grated parmesan cheese
  • 8 ounces precooked lasagna noodles
  • 4 ounces freshly grated 50 percent light cheddar cheese

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a large nonstick skillet on medium-high, cook beef for 5 minutes or until no longer pink; drain and return meat to skillet. Add sauce; bring to boil. Reduce heat and simmer 5 minutes; stir in mushrooms. Separately, combine cottage and parmesan cheeses; set aside. Spread 1/2 cup meat mixture in baking dish. Arrange 1/3 noodles over meat; top with half of cottage cheese mixture, 1 cup meat mixture and 1/3 cup cheddar cheese. Repeat layers, ending with noodles. Spread remaining meat mixture over noodles. Cover and bake 30 minutes. Uncover; sprinkle with remaining cheddar cheese and bake 5 more minutes or until cheese melts. Let stand 10 minutes before slicing.

Per serving: 278 calories, 26 grams protein, 7 grams fat (24 percent calories from fat), 3 grams saturated fat, 27 grams carbohydrate, 38 milligrams cholesterol, 624 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

We understood why our guests cleaned their plates when we served this CHICKEN CACCIATORE WITH POLENTA. It's that good. Serve with a SPINACH SALAD and WHOLE-GRAIN ROLLS. Buy a COCONUT LAYER CAKE for dessert.

Shopping List

skinless, bone-in chicken thighs, coarse salt, pepper, canola oil, onion, garlic, canned fire-roasted crushed tomatoes, pitted kalamata olives, cornmeal, parmesan cheese, fresh parsley, fresh spinach, whole-grain rolls, coconut layer cake.

CHICKEN CACCIATORE WITH POLENTA

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 6 skinless, bone-in chicken thighs (about 1 1/2 pounds)
  • 1/8 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 1 tablespoon canola oil
  • 1 large onion, chopped
  • 1 teaspoon minced garlic
  • 1 (14 1/2-ounce) can fire-roasted crushed tomatoes
  • 1/2 cup pitted kalamata olives, halved
  • For the polenta:
  • 2 1/2 cups water
  • 1/2 teaspoon coarse salt
  • 3/4 cup cornmeal
  • 1/2 cup freshly grated parmesan cheese
  • Chopped fresh parsley for garnish

Season chicken with salt and pepper. In a large nonstick skillet, heat oil on medium-high. Add chicken; cover and cook 7 to 8 minutes or until golden and almost cooked through; turn once. Remove chicken; cover to keep warm. Add onion to skillet; cook 5 minutes or until golden. Add garlic; cook 30 seconds until fragrant. Add tomatoes, olives and chicken and any accumulated liquid, stirring to scrape brown bits on bottom of skillet. Cover and cook 5 minutes or until chicken is done.

Meanwhile, combine the water and salt; whisk in cornmeal, cover and microwave on high (100 percent power) for 4 minutes; stir. Cover again and cook on high 4 to 5 minutes or until polenta starts to thicken. Stir in cheese. Spoon polenta onto plates. Top with chicken and sauce; sprinkle with parsley.

Per serving: 294 calories, 21 grams protein, 13 grams fat (39 percent calories from fat), 3.3 grams saturated fat, 24 grams carbohydrate, 94 milligrams cholesterol, 724 milligrams sodium, 3 grams fiber.

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.

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