health

7 Day Menu Planner for May 08, 2016

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

Sunday: Family

Your ROAST CHICKEN is always a favorite for family day, as are MASHED POTATOES and GRAVY. Add GREEN BEANS WITH SLICED ALMONDS, MIXED GREENS SALAD and WHOLE-GRAIN ROLLS. For dessert, enjoy ANGEL FOOD CAKE topped with STRAWBERRY ICE CREAM (fat-free) and FRESH SLICED STRAWBERRIES.

Plan

Save enough chicken and strawberries for Monday; save enough ice cream for Tuesday and enough cake for Wednesday.

Shopping List

chicken to roast, mashed potatoes, gravy, green beans, sliced almonds, salad greens, whole-grain rolls, angel food cake, fat-free strawberry ice cream, fresh strawberries.

Monday: Heat and Eat

Turn Sunday's entree into CHICKEN, KALE AND TOMATO GALETTE. Serve with a SPINACH SALAD. Enjoy leftover STRAWBERRIES for dessert.

Shopping List

refrigerated piecrust, jarred sun-dried tomato pesto, olive oil, onion, garlic, fresh kale or spinach or combination, pepper, shredded Italian cheese blend, plum tomato, fresh basil, egg, fresh spinach.

CHICKEN, KALE AND TOMATO GALETTE

Servings: makes 6 slices

Prep time: 15 minutes

Cook time: about 30 to 35 minutes; standing time: 5 minutes

  • 1 refrigerated piecrust (from 15-ounce box)
  • 1/2 cup sun-dried tomato pesto (from 8.5-ounce jar), divided
  • 2 tablespoons olive oil
  • 1/2 cup chopped onion
  • 1 clove garlic, minced
  • 6 cups loosely packed fresh kale or spinach or combination
  • 2 cups shredded leftover cooked chicken
  • 1/4 teaspoon pepper
  • 1/2 cup shredded Italian cheese blend (2 ounces)
  • 1 medium plum tomato, thinly sliced
  • 1 egg, beaten
  • 1 tablespoon chopped fresh basil

Heat oven to 375 degrees. Line a large baking sheet with parchment paper. Unroll piecrust on sheet. Spread 1 tablespoon pesto over crust to within 1 1/4 inches of edge. In a large nonstick skillet on medium, heat oil. Cook onion and garlic 1 to 2 minutes or until tender, stirring often. Stir in kale or spinach, chicken, pepper and remaining pesto. Cook 2 to 3 minutes or until greens are wilted and chicken is heated. Stir often. Spoon chicken mixture over center of crust to cover pesto. Sprinkle with cheese. Fold edge of crust over filling, pleating as necessary. Top with tomato, overlapping slices, if necessary. Brush crust with egg. Bake 20 to 25 minutes or until crust is golden. Sprinkle with basil; let stand 5 minutes before cutting. (Adapted from "Pillsbury: The Big Book of More Baking With Refrigerated Dough," Grace Wells, senior editor; Houghton Mifflin Harcourt, 2016.)

Per slice: 421 calories, 23 grams protein, 25 grams fat (53 percent calories from fat), 7.5 grams saturated fat, 28 grams carbohydrate, 83 milligrams cholesterol, 384 milligrams sodium, 2 grams fiber.

Tuesday: Kids

The kids will like the flavor of LENTIL ALPHABET SOUP and parents will like how easy it is to make. Serve with GRILLED CHEESE SANDWICHES made with whole-grain bread and 2-percent-milk cheese slices. Add SWEET PICKLES. Leftover ICE CREAM makes a popular dessert.

Shopping List

lentils, olive oil, yellow onion, carrots, celery, unsalted vegetable broth, canned no-salt-added tomato sauce, alphabet pasta, whole-grain bread, 2-percent-milk cheese slices, sweet pickles.

LENTIL ALPHABET SOUP

Servings: makes 5 cups

Prep time: 15 minutes

Cook time: about 35 minutes, plus lentils

  • 1/2 cup uncooked lentils
  • 1 tablespoon olive oil
  • 1/2 medium yellow onion, finely chopped
  • 3/4 cup sliced carrots
  • 3/4 cup thinly sliced celery
  • 32 ounces unsalted vegetable broth
  • 1 (15-ounce) can no-salt-added tomato sauce
  • 1/4 cup alphabet pasta

Cook lentils according to directions. Heat oil in a Dutch oven on medium. Add onion, carrots and celery and cook, stirring often, 10 to 12 minutes or until softened. Add broth and tomato sauce. Increase heat to high, cover and bring to boil. Remove cover; stir in pasta, reduce heat to a simmer and cook, stirring often to prevent pasta from sticking to bottom of pot, 20 minutes or until pasta is tender. Stir in lentils; heat through 1 to 2 minutes. (Recipe from Janice Newell Bissex and Liz Weiss, mealmakeovermoms.com.)

Per serving cup: 177 calories, 8 grams protein, 3 grams fat (15 percent calories from fat), no saturated fat, 31 grams carbohydrate, no cholesterol, 182 milligrams sodium, 5 grams fiber.

Wednesday: Budget

Stews are always good budget crunchers, just like this BEEF AND FRENCH ONION STEW. In a 4-quart or larger slow cooker, combine 2 (10 1/2-ounce) cans French onion soup and 2 (10 3/4-ounce) cans condensed less-sodium, less-fat cream of mushroom soup with 2 pounds cubed beef stew meat (well-trimmed). Cover and cook 6 to 8 hours on low or until meat is tender.

Serve over no-yolk NOODLES. Add SALAD GREENS and SOURDOUGH BREAD. Spoon sliced PEACHES over leftover CAKE for dessert.

Shopping List

canned French onion soup, canned condensed less-sodium, less-fat cream of mushroom soup, cubed beef stew meat, no-yolk noodles, salad greens, sourdough bread, peaches.

Thursday: Express

Make dinner fast with frozen VEGGIE BURGERS. Top them with ROASTED RED PEPPERS (from a jar) and CRUMBLED BLUE CHEESE on toasted WHOLE-GRAIN BUNS. Serve with refrigerated RED-SKINNED POTATOES (such as Simply Potatoes or another brand) and add a packaged CAESAR SALAD on the side. PEARS are dessert.

Shopping List

frozen veggie burgers, jarred roasted red peppers, crumbled blue cheese, whole-grain buns, refrigerated red-skinned potatoes (such as Simply Potatoes or another brand), packaged Caesar salad, pears.

Friday: Meatless

Skip meat for BOW-TIE PASTA WITH ZUCCHINI MARINARA SAUCE. Cook bow-tie pasta according to directions. Cut 2 medium zucchini in 3/4-inch chunks. Add to bow-tie pasta cooking water 3 minutes before pasta is done. Drain; toss with heated marinara sauce (from a jar), freshly sliced basil and extra-virgin olive oil. Spoon into bowls and top with freshly grated parmesan cheese.

Serve with MIXED GREENS and GARLIC BREAD. Slice (any) MELON for dessert.

Plan

Cook Saturday's brown rice today.

Shopping List

bow-tie pasta, zucchini, jarred marinara sauce, fresh basil, extra-virgin olive oil, parmesan cheese, salad greens, garlic bread, any melon.

Saturday: Easy Entertaining

Invite guests for your GRILLED TUNA. Serve with FLORENTINE RICE. Add a LETTUCE WEDGE and BAGUETTES. For an easy dessert, serve MINI FUDGE CAKES with CHOCOLATE-CHERRY ICE CREAM. Follow the directions on box of Triple Chocolate Hot Fudge Cake Mix (such as Betty Crocker Complete Desserts).

Shopping List

tuna to grill, olive oil, butter, red bell pepper, green onions, garlic, fresh spinach, dried rosemary, white pepper, brown rice, parmesan cheese, lettuce, baguettes, Triple Chocolate Hot Fudge Cake Mix (such as Betty Crocker Complete Desserts), chocolate-cherry ice cream.

FLORENTINE RICE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 10 minutes

  • 1 teaspoon olive oil
  • 1 teaspoon butter
  • 1 medium red bell pepper, diced
  • 1/3 cup sliced green onions
  • 1 clove garlic, minced
  • 8 ounces fresh spinach leaves, torn into pieces
  • 1/4 teaspoon dried rosemary
  • 1/4 teaspoon white pepper
  • 2 1/2 cups cooked brown rice
  • 2 tablespoons freshly grated parmesan cheese

In a large skillet, heat oil and butter over medium until the butter melts. Add red bell pepper and green onions; cook 3 minutes. Add garlic; cook 30 seconds. Add spinach, rosemary and white pepper and cook until the spinach wilts. Add rice and parmesan cheese; cook and stir 5 minutes or until rice is heated through and cheese has melted. Serve hot.

Per serving: 128 calories, 4 grams protein, 3 grams fat (20 percent calories from fat), 1 gram saturated fat, 22 grams carbohydrate, 3 milligrams cholesterol, 68 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for May 01, 2016

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

Sunday: Family

Show your mother you learned your lessons well and prepare BACON, CHEDDAR AND TOMATO MINI FRITTATAS for her. Accompany the brunch with ORANGE SLICES and STRAWBERRIES. Add toasted whole-grain ENGLISH MUFFINS.

Shopping List

eggs, milk, bacon and chive seasoning, 50 percent light cheddar cheese, cooking spray, plum tomatoes, oranges, strawberries, whole-grain English muffins.

BACON, CHEDDAR AND TOMATO MINI FRITTATAS

Servings: makes 12 mini fritattas

Prep time: 10 minutes

Cook time: 20 minutes; standing time: 5 minutes

  • 8 eggs
  • 1/2 cup milk
  • 1 tablespoon bacon and chive seasoning (such as McCormick)
  • 1 cup 50 percent light shredded cheddar cheese, divided
  • 2 plum tomatoes, seeded and finely chopped

Heat oven to 350 degrees. In a medium bowl, beat eggs, milk and seasoning. Add 1/2 cup cheese; mix well. Coat 12 regular-size muffin cups generously with cooking spray. Spoon about 1/4 cup egg mixture into each cup. Sprinkle with tomatoes and remaining 1/2 cup cheese. Bake 20 minutes or just until eggs are set. Run small knife around each cup to loosen frittatas. Let stand 5 minutes before serving.

Per serving: 77 calories, 7 grams protein, 5 grams fat (55 percent calories from fat), 2.1 grams saturated fat, 2 grams carbohydrate, 130 milligrams cholesterol, 179 milligrams sodium, no fiber.

Monday: Budget

Try budget-friendly TEX-MEX PORK AND MUSHROOM SKILLET tonight. From a 1.25-ounce packet of reduced-sodium taco seasoning mix, remove 1 tablespoon; set aside. Place remaining seasoning in a large resealable plastic bag. Quarter 1 1/2 pounds (1/2-inch-thick) boneless pork chops. Add several pieces of pork to bag; seal and shake until well-coated. Remove and set aside. Repeat with remaining pork.

In a large skillet, heat 1 tablespoon (of 2 tablespoons total) canola oil on medium-high. Add half the pork; cook 4 minutes, turning frequently, until browned. Remove and repeat with 1 tablespoon oil and remaining pork. Add 1 pound thickly sliced fresh white mushrooms and 1 medium chopped onion; cook and stir 5 minutes or until onion is softened. Stir in 1 (28-ounce) can crushed tomatoes in puree, 1 (4-ounce) can chopped green chilies, 1/2 teaspoon sugar and reserved taco seasoning mix; bring to boil. Return pork to skillet. Reduce heat and simmer, uncovered, 10 minutes or until pork is tender.

Serve half the mixture over RICE. Add MIXED GREENS and CORNBREAD MUFFINS (from a mix). For dessert, PEACHES are perfect.

Plan

Save half the Tex-Mex Pork and some muffins for Tuesday.

Shopping List

packet reduced-sodium taco seasoning mix, boneless pork chops, canola oil, fresh white mushrooms, onion, canned crushed tomatoes in puree, canned green chilies, sugar, rice, salad greens, cornbread mix, peaches.

Tuesday: Heat and Eat

Tonight's PORK AND MUSHROOM CHILI is almost ready. From Monday's leftover Tex-Mex Pork, remove the pork and cut it into smaller pieces. Heat a large nonstick skillet on medium; add the chopped pork, the remaining Tex-Mex mixture, 1 (15-ounce) can rinsed reduced-sodium kidney beans, 1 cup salsa and 1/2 cup frozen corn. Cover and bring to simmer and cook 10 minutes or until hot. Garnish with shredded 50 percent light cheddar cheese. Serve with a LETTUCE WEDGE and leftover MUFFINS. Try PLUOTS for dessert.

Tip

Tonight's PORK AND MUSHROOM CHILI is almost ready. From Monday's leftover Tex-Mex Pork, remove the pork and cut it into smaller pieces. Heat a large nonstick skillet on medium; add the chopped pork, the remaining Tex-Mex mixture, 1 (15-ounce) can rinsed reduced-sodium kidney beans, 1 cup salsa and 1/2 cup frozen corn. Cover and bring to simmer and cook 10 minutes or until hot. Garnish with shredded 50 percent light cheddar cheese. Serve with a LETTUCE WEDGE and leftover MUFFINS. Try PLUOTS for dessert.

Shopping List

canned reduced-sodium kidney beans, salsa, frozen corn, 50 percent light cheddar cheese, lettuce, pluots.

Wednesday: Kids

The kids will want seconds of GRILLED HAM AND CHEESE "FRENCH TOAST". Serve the sandwiches with CHERRY TOMATO halves. For a crunchy dessert, try APPLE SLICES.

Shopping List

all-fruit peach jam, whole-grain bread, deli ham, provolone cheese, honey mustard, eggs, 1 percent milk, canola oil, cherry tomatoes, apple slices.

GRILLED HAM AND CHEESE "FRENCH TOAST"

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 4 teaspoons all-fruit peach jam
  • 8 slices whole-grain bread
  • 3 ounces thinly sliced deli ham
  • 3 ounces thinly sliced provolone cheese
  • 4 teaspoons honey mustard
  • 3 eggs
  • 3 tablespoons 1 percent milk
  • 1 tablespoon canola oil, divided

Spread 1 teaspoon jam over each of 4 bread slices. Top each evenly with the ham and cheese. Spread 1 teaspoon mustard over each of the 4 remaining bread slices. Place firmly on the ham and cheese; set aside. Whisk together the eggs and milk in a large bowl. Dip the sandwiches in the egg mixture, turning carefully to coat. Heat half the oil in a large nonstick skillet over medium-high. Add the sandwiches and cook 3 to 4 minutes or until the bottoms are golden brown. Add the remaining oil, flip the sandwiches, and cook 3 to 4 minutes or until the bottoms are golden and cheese melts. Slice and serve warm.

Per serving: 347 calories, 21 grams protein, 15 grams fat (40 percent calories from fat), 5.6 grams saturated fat, 31 grams carbohydrate, 164 milligrams cholesterol, 736 milligrams sodium, 4 grams fiber.

Thursday: Express

Buy a deli LEMON PEPPER (or regular) ROTISSERIE CHICKEN for a quick meal, and accompany it with HASH-BROWNED POTATOES (refrigerated), PEAS AND CARROTS (frozen) and deli COLESLAW. PINEAPPLE SHERBET is an easy dessert.

Plan

Cook Friday's brown rice tonight; save enough sherbet for Friday.

Shopping List

deli lemon pepper (or regular) rotisserie chicken, refrigerated hash-browned potatoes, frozen peas and carrots, deli coleslaw, pineapple sherbet.

Friday: Meatless

You'll enjoy CHICKPEA, BROWN RICE AND TOMATO PILAF for a meat-free meal. In a large bowl, combine 4 cups cooked brown rice, 1 cup diced plum tomatoes, 1 cup thinly sliced green onions, 1/2 cup chopped flatleaf parsley, 1 1/2 teaspoons lemon zest, 1/4 cup fresh lemon juice, 3 tablespoons extra-virgin olive oil, 1/2 teaspoon coarse salt, dash of pepper and 1 (15-ounce) can rinsed reduced-sodium chickpeas; mix well. Cover and chill until serving time.

Serve with SALAD GREENS and PITA BREAD. Leftover SHERBET is dessert.

Shopping List

brown rice, plum tomatoes, green onions, flatleaf parley, lemons, extra-virgin olive oil, coarse salt, pepper, canned reduced-sodium chickpeas, salad greens, pita bread.

Saturday: Easy Entertaining

You won't have leftovers when you serve RISOTTO WITH MOZZARELLA, TOMATOES AND BASIL to your guests. It's a keeper. Serve with a SPINACH SALAD and ITALIAN BREAD. Buy an ICE CREAM PIE for dessert.

Shopping List

unsalted chicken broth, extra-virgin olive oil, leeks, Arborio rice, dry white wine if desired, half-and-half, coarse salt, black pepper, grape tomatoes, fresh basil, part-skim mozzarella cheese, fresh spinach, Italian bread, ice cream pie.

RISOTTO WITH MOZZARELLA, TOMATOES AND BASIL

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 40 minutes

  • 4 1/2 cups unsalted chicken broth
  • 2 tablespoons extra-virgin olive oil, divided
  • 2 cups chopped leeks
  • 1 1/2 cups Arborio rice
  • 1/3 cup dry white wine or unsalted chicken broth
  • 1/4 cup half-and-half
  • 1 teaspoon coarse salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 cup halved grape tomatoes
  • 1/4 cup chopped fresh basil
  • 2 ounces shredded part-skim mozzarella cheese

In a medium pan, bring the broth to a simmer (do not boil); keep warm. Heat 1 tablespoon oil in a large saucepan over medium-high. Add leeks; cook 3 minutes or until tender. Add rice; cook 2 minutes, stirring constantly. Stir in wine and cook 1 minute or until the liquid is nearly absorbed, stirring constantly. Stir in 1 cup broth; cook 5 minutes or until the liquid is nearly absorbed, stirring constantly. Reduce heat to medium. Add remaining broth, 1/2 cup at a time, stirring constantly, until each portion of broth is absorbed before adding the next (about 25 minutes total). Stir in half-and-half, salt and pepper; cook 2 minutes. Remove from heat; stir in tomatoes, basil and cheese. Divide and spoon into shallow bowls; drizzle each serving with remaining oil.

Per serving: 436 calories, 10 grams protein, 11 grams fat (24 percent calories from fat), 3.5 grams saturated fat, 66 grams carbohydrate, 15 milligrams cholesterol, 728 milligrams sodium, 3 grams fiber.

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.

Next up: More trusted advice from...