health

7 Day Menu Planner for June 12, 2016

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

Sunday: Family

Surprise dear old Dad with a big hug and a special meal of GRILLED SHRIMP SKEWERS. Serve the medley over COUSCOUS along with a MIXED GREENS SALAD and SOURDOUGH BREAD. Buy a BANANA CREAM PIE for dessert.

Plan

Save enough pie for Tuesday.

Shopping List

olive oil, Italian seasoning, less-sodium seasoned salt, uncooked peeled and deveined shrimp, cherry tomatoes, zucchini, yellow bell pepper, couscous, salad greens, sourdough bread, banana cream pie.

GRILLED SHRIMP SKEWERS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes

  • 1/4 cup olive oil
  • 2 teaspoons Italian seasoning
  • 2 teaspoons less-sodium seasoned salt
  • 1 pound shrimp, peeled and deveined
  • 1 cup cherry tomatoes
  • 1 medium zucchini, cut into 1-inch chunks
  • 1 small yellow bell pepper, cut into 1-inch chunks

Mix oil, Italian seasoning and seasoned salt in small bowl until well blended. Alternately thread shrimp and vegetables onto skewers. Grill over medium heat 5 to 7 minutes or until shrimp turn pink, turning frequently and brushing generously with oil mixture.

NOTE: If using wooden skewers, soak thoroughly in water for at least 30 minutes before threading with shrimp and vegetables to prevent burning when on the grill.

Per serving: 171 calories, 21 grams protein, 8 grams fat (39 percent calories from fat), 1.1 grams saturated fat, 6 grams carbohydrate, 159 milligrams cholesterol, 368 milligrams sodium, 2 grams fiber.

Monday: Kids

Kids will come running for SLOPPY JOES. Use a mix and follow the directions. Serve on toasted whole-grain hamburger buns. Serve with BAKED OVEN FRIES (frozen) and STEAMED FRESH CARROTS. Enjoy sliced MANGOES for dessert.

TIPS: The adults might like some jalapeno peppers on their entree.

Shopping List

ingredients for sloppy Joe mix, whole-grain hamburger buns, frozen oven fries, fresh carrots, mangoes.

Tuesday: Meatless

Skip meat for LAYERED ENCHILADA CASSEROLE. Heat oven to 375 degrees. In a 1 1/2-quart baking dish, spoon 1/2 cup tomatoes from 1 (28-ounce) can fire-roasted diced tomatoes. Arrange 3 (6-inch, 9 total) corn tortillas over tomatoes, overlapping slightly (tear tortillas to fit dish). Sprinkle with 1/2 cup (2 1/2 cups total) shredded Monterey Jack cheese; top with one-third of 2 (15-ounce) cans reduced-sodium rinsed black beans. Spread 1 cup tomatoes over beans. Repeat layers twice, ending with tomatoes; sprinkle 1 cup cheese on top. Cover loosely with nonstick foil; bake 35 minutes or until bubbly. Serve with a LETTUCE WEDGE. Slice the leftover PIE for dessert.

Shopping List

canned fire-roasted diced tomatoes, corn tortillas, shredded Monterey Jack cheese, canned reduced-sodium black beans, lettuce.

Wednesday: Budget

We're always in the mood for chili, and this WHITE CHILI is especially good. Serve it with a SPINACH SALAD and CORNBREAD (from a mix). Lighten up with FRESH STRAWBERRIES for dessert.

Plan

Save enough chili and cornbread for Thursday.

Shopping List

boneless, skinless chicken breast, flour, garlic, cumin, dried oregano, black pepper, white pepper, crushed red pepper, canned chopped green chilies, fresh jalapeno peppers, dried navy beans, unsalted chicken broth, onion, coarse salt, pepper, fresh cilantro, spinach, cornbread mix, fresh strawberries.

WHITE CHILI

Servings: makes about 8 cups

Prep time: about 15 minutes

Cook time: 8 to 9 hours on low

  • 1 pound boneless, skinless chicken breast, cut into 3/4-inch pieces
  • 1 tablespoon flour
  • 1 tablespoon minced garlic
  • 1 tablespoon cumin
  • 1 tablespoon dried oregano
  • 1 to 2 teaspoons black pepper
  • 1/2 teaspoon white pepper
  • Pinch crushed red pepper
  • 2 (4-ounce) cans chopped green chilies, drained
  • 1/4 cup minced fresh jalapeno peppers
  • 1 pound dried navy beans, rinsed
  • 5 cups hot unsalted chicken broth
  • 3/4 cup chopped onion
  • Coarse salt and pepper to taste
  • 1/2 bunch chopped cilantro leaves, divided

In a 4-quart or larger slow cooker, toss the chicken with the flour until evenly coated. In a small bowl, mix together the garlic, cumin, oregano, black pepper, white pepper and crushed red pepper; add to slow cooker and mix well. Add the green chilies, jalapeno peppers, beans, hot broth and onion. Cover and cook on low 8 to 9 hours or until beans are tender. Add salt and pepper to taste. Stir in half the cilantro. Ladle into bowls and garnish with remaining cilantro.

Per cup: 298 calories, 26 grams protein, 3 grams fat (8 percent calories from fat), 0.5 gram saturated fat, 41 grams carbohydrate, 36 milligrams cholesterol, 261 milligrams sodium, 15 grams fiber.

Thursday: Heat and Eat

Heat the leftover CHILI and serve it over BROWN RICE. Add SALAD GREENS and leftover CORNBREAD. PLUMS are a light dessert.

Plan

Cook enough rice for Saturday.

Shopping List

brown rice, salad greens, plums.

Friday: Express

Enjoy a GRILLED MUFFULETTA for a quick meal. Coat both sides of 8 slices rustic or sourdough bread with cooking spray. Layer 4 slices reduced-fat provolone or mozzarella cheese over four of the slices; top with olive spread or tapenade, thinly sliced deli ham, mortadella and Genoa salami, and another slice of cheese. Top with remaining 4 slices bread. Cook sandwiches in a preheated panini maker about 3 minutes or until golden and cheese is melted. Serve with deli COLESLAW. A slice of PAPAYA is dessert.

Tip

Enjoy a GRILLED MUFFULETTA for a quick meal. Coat both sides of 8 slices rustic or sourdough bread with cooking spray. Layer 4 slices reduced-fat provolone or mozzarella cheese over four of the slices; top with olive spread or tapenade, thinly sliced deli ham, mortadella and Genoa salami, and another slice of cheese. Top with remaining 4 slices bread. Cook sandwiches in a preheated panini maker about 3 minutes or until golden and cheese is melted. Serve with deli COLESLAW. A slice of PAPAYA is dessert.

Shopping List

rustic or sourdough bread, cooking spray, reduced-fat provolone or mozzarella cheese, olive spread or tapenade, deli ham, mortadella, Genoa salami, deli coleslaw, papaya.

Saturday: Easy Entertaining

Serve your lucky guests GRILLED BEEF KEBABS over leftover BROWN RICE for dinner tonight. Add your own GRILLED VEGETABLES, a CAESAR SALAD and CRUSTY BREAD. Buy FRUIT TARTS for dessert.

Shopping List

fresh cilantro, olive oil, pepper sauce, garlic, crushed red pepper if desired, boneless beef top sirloin, red bell pepper, coarse salt, vegetables to grill, Caesar salad, crusty bread, fruit tarts.

GRILLED BEEF KEBABS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 2 tablespoons chopped cilantro
  • 2 tablespoons olive oil
  • 2 teaspoons pepper sauce
  • 1 clove garlic, minced
  • 1/4 to 1/2 teaspoon crushed red pepper (optional)
  • 1 1/2 pounds boneless beef top sirloin (1 1/2 inches thick), cut into 1 1/4-inch pieces
  • 1 large red bell pepper, cut into 1-inch pieces
  • Coarse salt to taste

In a medium bowl, combine cilantro, oil, pepper sauce, garlic and optional crushed red pepper. Add beef; toss to coat. Alternately thread beef and bell pepper pieces onto 6 (10-inch) metal skewers. Grill kebabs on medium, uncovered, 8 to 11 minutes for medium-rare to medium, turning occasionally. Salt to taste.

Per serving: 153 calories, 21 grams protein, 6 grams fat (38 percent calories from fat), 1.8 grams saturated fat, 2 grams carbohydrate, 56 milligrams cholesterol, 50 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for June 05, 2016

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

Sunday:

GRILLED T-BONE STEAK WITH BARBECUE SAUCE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 15 minutes; standing time: 10 minutes

  • 2 tablespoons chili sauce or ketchup
  • 1 tablespoon packed dark brown sugar
  • 1 tablespoon Worcestershire sauce
  • 1 clove garlic, minced
  • 2 teaspoons coarse-grain mustard
  • 1 teaspoon peeled, grated fresh ginger
  • 1 (1-pound) lean T-bone steak, trimmed (about 1 1/2 inches thick)

Coat grill rack with cooking spray. Heat grill to high. For barbecue sauce, in a small bowl, mix together chili sauce, sugar, Worcestershire sauce, garlic, mustard and ginger. Brush some of the sauce on both sides of steak. Place on grill rack; grill, brushing with remaining sauce often, 6 minutes per side or until internal temperature is 145 degrees. Transfer steak to cutting board; let stand 10 minutes before slicing in thin slices across grain. (Adapted from "Weight Watchers Family Meals"; Houghton Mifflin Harcourt, 2016.)

Per serving: 173 calories, 19 grams protein, 7 grams fat (37 percent calories from fat), 2.5 grams saturated fat, 7 grams carbohydrate, 41 milligrams cholesterol, 247 milligrams sodium, no fiber.

Monday: Heat and Eat

Using sliced leftover beef and a packaged salad mix, make STEAK AND CAESAR SALAD for a quick dinner. Keep it cool with SLICED TOMATOES with fresh basil and olive oil alongside. Add WHOLE-GRAIN ROLLS. CHOCOLATE PUDDING with light whipped cream makes a good dessert.

Shopping List

packaged Caesar salad, tomatoes, fresh basil, olive oil, whole-grain rolls, chocolate pudding, light whipped cream.

Tuesday: Meatless

Make this easy MEDITERRANEAN WRAP and forget about meat tonight. For each wrap: Put a 12-inch piece of plastic wrap on a flat surface. Place a fat-free burrito-sized flour tortilla on plastic wrap. In a medium bowl, combine 1 cup salad greens, 1/4 cup halved cherry tomatoes, 1/4 peeled, seeded and chopped cucumber, 2 tablespoons chopped kalamata olives and 1 thinly sliced red onion; mix well and spread on tortilla. Sprinkle with 2 tablespoons crumbled feta cheese and 2 tablespoons light vinaigrette. Bring bottom of tortilla to top. Fold sides over; enclose with plastic wrap for easier handling.

Serve the vegetable combo with deli POTATO SALAD and HARD-COOKED EGG WEDGES. Slice ASIAN PEARS for a crunchy dessert.

Shopping List

fat-free burrito-sized flour tortillas, salad greens, cherry tomatoes, cucumber, kalamata olives, red onion, crumbled feta cheese, light vinaigrette, deli potato salad, eggs, Asian pears.

Wednesday: Kids

Kids can have a spelling bee with CHICKEN ALPHABET SOUP. Serve the fun soup with CELERY STICKS stuffed with reduced-fat PEANUT BUTTER. Add CHEESE TOAST. Slices of seedless BABY WATERMELON make a slurpy dessert.

Shopping List

alphabet or other small pasta, butter, carrots, celery, unsalted chicken broth, cooked chicken, frozen peas, coarse salt, pepper, reduced-fat peanut butter, any cheese and dense white bread for cheese toast, seedless baby watermelon.

CHICKEN ALPHABET SOUP

Servings: makes 6 servings

Prep time: about 10 minutes

Cook time: less than 10 minutes

  • 1 1/2 cups alphabet or other small pasta
  • 1 tablespoon butter
  • 3 medium carrots, finely chopped
  • 2 ribs celery, finely chopped
  • 6 cups unsalted chicken broth
  • 1 1/2 cups cooked chopped chicken
  • 1/2 cup frozen peas, thawed
  • Coarse salt and pepper to taste

Cook pasta according to directions; drain and set aside. Melt butter in a medium pan. Add carrots and celery and cook on medium 7 to 10 minutes or until softened. Stir in broth, chicken, cooked pasta and peas. Bring to boil; season with salt and pepper to taste, and serve.

Per serving: 260 calories, 17 grams protein, 5 grams fat (17 percent calories from fat), 1.9 grams saturated fat, 34 grams carbohydrate, 35 milligrams cholesterol, 216 milligrams sodium, 3 grams fiber.

Thursday: Express

Make a BARBECUE PIZZA for a quick meal. Heat oven to 400 degrees. Spoon refrigerated honey hickory barbecue sauce with shredded pork from a 20-ounce container (such as Lloyd's or another brand) onto a large, ready-to-heat pizza crust. Sprinkle with 1 cup shredded 50 percent light jalapeno cheese and 6 green bell pepper rings. Bake according to pizza crust directions. Serve with a packaged SALAD GREENS and PEACHES.

Plan

Save 1 cup shredded pork for Friday.

Shopping List

refrigerated honey hickory barbecue sauce with shredded pork (such as Lloyd's or another brand), ready-to-heat pizza crust, 50 percent light jalapeno cheese, green bell pepper, packaged salad greens, salad, peaches.

Friday: Budget

Combine and heat 1 cup leftover shredded pork with 1 (15-ounce) can chili beans for PORK-BEAN BURGERS. Spoon onto toasted SESAME SEED BUNS. Top with DILL PICKLE SLICES. Serve with POTATO WEDGES (frozen) and a LETTUCE AND TOMATO SALAD. PLUMS are dessert.

Shopping List

canned chili beans, sesame seed buns, dill pickle slices, frozen potato wedges, lettuce, tomatoes, plums.

Saturday: Easy Entertaining

Invite special friends for SEA SCALLOPS WITH PINEAPPLE SALSA. Heat a large nonstick skillet on medium-high. Coat 1 pound sea scallops with cooking spray and then with coarse salt and pepper. Add half the scallops to skillet; sear 2 minutes on each side or until golden. Remove from skillet and keep warm. Repeat with remaining scallops.

For the salsa: Combine 1 cup diced (small) fresh pineapple, 1/2 cup chopped red bell pepper, 2 tablespoons diced red onion, 1 tablespoon chopped fresh basil, 1 tablespoon minced ginger and 1 tablespoon olive oil; mix well and season with salt and pepper to taste. Chill at least one hour and serve with scallops.

Add LEMON ORZO WITH PEAS AND MINT, a BOSTON LETTUCE SALAD and BAGUETTES to your guests' meal. Buy a COCONUT CAKE for dessert.

Shopping List

sea scallops, cooking spray, coarse salt, pepper, fresh pineapple, red bell pepper, red onion, fresh basil, ginger, olive oil, orzo, coarse salt, frozen tiny green peas, butter, lemon, fresh mint, Boston lettuce, baguettes, coconut cake.

LEMON ORZO WITH PEAS AND MINT

Servings: makes 6 servings

Prep time: less than 15 minutes

Cook time: 15 minutes

  • 1 1/2 cups orzo
  • 1 teaspoon coarse salt
  • 1 cup frozen tiny green peas, thawed
  • 2 tablespoons butter
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons grated lemon zest
  • 1 tablespoon minced fresh mint

In a large saucepan over high heat, bring 3 cups water to boil. Stir in orzo and salt; cover, reduce heat to medium and cook 10 minutes. Add peas and cook 5 more minutes or until water is absorbed and pasta is tender. Add butter, lemon juice and lemon zest; stir to blend. Sprinkle with mint. Serve immediately.

Per serving: 209 calories, 7 grams protein, 5 grams fat (20 percent calories from fat), 2.5 grams saturated fat, 35 grams carbohydrate, 10 milligrams cholesterol, 381 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for May 29, 2016

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

Sunday: Family

Prepare your own large ROAST CHICKEN for the family today. Serve it with ALMOND, FARRO AND BLACK BEAN SALAD WITH CILANTRO for a colorful and delicious side dish. Add MIXED GREENS and BISCUITS. Buy a CHOCOLATE MERINGUE PIE for dessert.

Plan

Save enough chicken for Monday and enough pie for Tuesday.

Shopping List

chicken to roast, slivered almonds, farro, canned reduced-sodium black beans, fresh or frozen shelled edamame, red onion, extra-virgin olive oil, lemon, Dijon coarse-grain mustard, garlic, coarse salt, crushed red pepper, fresh cilantro, salad greens, biscuits, chocolate meringue pie.

ALMOND, FARRO AND BLACK BEAN SALAD WITH CILANTRO

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: less than 20 minutes

  • 2 ounces slivered almonds
  • 1 1/2 cups water
  • 1/3 cup farro
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 cup fresh or frozen (thawed) shelled edamame
  • 1/3 cup diced red onion
  • 1/4 cup extra-virgin olive oil
  • Juice and zest of 1 large lemon
  • 2 teaspoons Dijon coarse-grain mustard
  • 1 clove minced garlic
  • 1/2 teaspoon coarse salt
  • 1/8 teaspoon crushed red pepper
  • 1 cup chopped fresh cilantro leaves

Heat a medium saucepan on medium-high; add almonds and cook 2 minutes or until they begin to lightly brown, stirring often. Remove almonds from pan; set aside. Add water to pan, bring to boil on high heat; stir in farro, reduce heat to medium-low; cover and simmer 15 minutes or until just tender. Drain in a fine mesh sieve and rinse under cold water to cool quickly. Shake off excess liquid.

Meanwhile, in a medium bowl, combine almonds, beans, edamame, onion, oil, juice, zest, mustard, garlic, salt and red pepper. Stir in drained farro and cilantro; toss to mix until blended.

Per serving: 204 calories, 8 grams protein, 11 grams fat (48 percent calories from fat), 1.2 grams saturated fat, 19 grams carbohydrate, no cholesterol, 208 milligrams sodium, 6 grams fiber.

Monday: Heat and Eat

Use Sunday's leftover chicken for COBB SALAD WRAP. For one wrap: Place 1 burrito-sized tortilla on flat surface. Arrange 2 large curly leaf lettuce leaves on tortilla. In rows, arrange 1/4 cup chopped cooked chicken, 1/2 medium chopped tomato, 1/2 medium chopped avocado, 1 chopped hard-cooked egg, 1 slice cooked and crumbled bacon and 1 tablespoon crumbled blue cheese. Drizzle with 2 tablespoons light vinaigrette dressing. Fold bottom up, roll and serve. Enjoy CORN-ON-THE-COB on the side. MANGOS are a juicy dessert.

Plan

Cook enough bacon for Friday.

Shopping List

burrito-sized tortillas, curly leaf lettuce, tomatoes, avocados, eggs, bacon, crumbled blue cheese, light vinaigrette, corn-on-the-cob, mangos.

Tuesday: Meatless

Skip meat for BOW-TIE PASTA WITH ASPARAGUS for an easy meal. Cook bow-tie pasta according to directions. Add a 10-ounce package of frozen cut asparagus and 1/2 cup frozen tiny green peas to cooking water 5 minutes before pasta is done; drain. Toss with heated marinara sauce. Serve with a deli CARROT SALAD and GARLIC BREAD. Slice the leftover PIE for dessert.

Plan

Save enough carrot salad for Wednesday.

Shopping List

bow-tie pasta, frozen cut asparagus, frozen tiny green peas, marinara sauce, deli carrot salad, garlic bread.

Wednesday: Kids

SKILLET TAMALE PIE will be a kid favorite. Serve the easy dish with leftover CARROT SALAD. Keep dessert light with PEARS.

Shopping List

lean ground beef, ground turkey breast, canned no-salt-added tomato sauce, canned reduced-sodium pinto beans, packet reduced-sodium or regular mild taco seasoning mix, cornbread mix, 50 percent light cheddar cheese, green onions, pears.

SKILLET TAMALE PIE

Servings: makes 6 servings

Prep time: less than 15 minutes

Cook time: less than 30 minutes

  • 1/2 pound lean ground beef
  • 1/2 pound ground turkey breast
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1 (15-ounce) can reduced-sodium pinto beans with liquid
  • 1/2 cup water
  • 1 (1.25-ounce) packet reduced-sodium or regular mild taco seasoning mix
  • 1 (8-ounce) package cornbread mix
  • 1 cup shredded 50 percent light cheddar cheese
  • 1/4 cup sliced green onions

Heat a large nonstick skillet on medium-high. Crumble and add the beef and turkey to the skillet. Cook 5 minutes or until no longer pink; drain. Mix in the tomato sauce, beans with liquid, water and taco seasoning mix. Bring to boil; reduce heat, cover and simmer 5 minutes.

Meanwhile, prepare cornbread mix according to package directions for muffins. Drop small spoonfuls of muffin batter over meat mixture in skillet. Reduce heat to medium-low, cover and cook 12 to 15 minutes or until cornbread is done. (Test by sticking a toothpick in center of muffin. If it comes out clean, it's done.) Top with cheese and onions. Reduce heat to low; cover and cook until cheese melts.

Note: Adults might prefer sliced jalapeno peppers instead of onions.

Per serving: 375 calories, 30 grams protein, 10 grams fat (23 percent calories from fat), 3.9 grams saturated fat, 44 grams carbohydrate, 90 milligrams cholesterol, 921 milligrams sodium, 6 grams fiber.

Thursday: Express

For a quick meal, MIXED GREENS WITH CHICKEN is hard to beat. Toss packaged salad greens with shredded cooked chicken (leftover, rotisserie or canned), crumbled feta cheese and sliced red onion. Drizzle with Caesar dressing. Top with packaged croutons. Serve with deli BEAN SOUP and CRUSTY ROLLS. FRESH STRAWBERRIES are good for dessert.

Shopping List

packaged salad greens, cooked chicken (leftover, rotisserie or canned), crumbled feta cheese, red onion, Caesar dressing, packaged croutons, deli bean soup, crusty rolls, fresh strawberries.

Friday: Budget

Sandwiches are always a good way to save a little money, and these OPEN-FACED CHEDDAR, BACON AND TOMATO SANDWICHES are budget-friendly and delicious. Heat oven to 475 degrees. Cut each of 4 (6-inch) sub or hero rolls (or a 24-inch loaf of Italian bread cut into 6-inch pieces) lengthwise to within 1/2 inch of the opposite side. Open and place on baking sheet. Spread cut sides with either 1/2 cup mango chutney or 4 teaspoons Dijon mustard. Divide and top 4 sandwiches with 8 slices leftover cooked bacon, 8 slices tomato and 8 thin slices cheddar cheese. Bake 6 to 8 minutes or until cheese melts.

Serve with BAKED POTATO CHIPS and DILL PICKLES. For dessert, munch on APPLE SLICES.

Shopping List

sub or hero rolls or loaf of Italian bread, mango chutney or Dijon mustard, tomatoes, cheddar cheese, baked potato chips, dill pickles, apple slices.

Saturday: Easy Entertaining

Invite friends for MUSHROOM AND VEGETABLE LASAGNA. Serve with ROMAINE SALAD and ITALIAN BREAD.

For dessert, try HONEY-LIME LYCHEE AND BERRIES. Remove shells and seeds from 12 lychees. Place them in a bowl with 1 pint small fresh strawberries. Top with 4 peeled and sliced kiwifruits. Combine 2 tablespoons honey and 1 tablespoon fresh lime juice. Pour over fruit and toss to coat. Refrigerate at least 2 1/2 hours before serving in pretty stemmed dishes.

Tip

Invite friends for MUSHROOM AND VEGETABLE LASAGNA. Serve with ROMAINE SALAD and ITALIAN BREAD.

For dessert, try HONEY-LIME LYCHEE AND BERRIES. Remove shells and seeds from 12 lychees. Place them in a bowl with 1 pint small fresh strawberries. Top with 4 peeled and sliced kiwifruits. Combine 2 tablespoons honey and 1 tablespoon fresh lime juice. Pour over fruit and toss to coat. Refrigerate at least 2 1/2 hours before serving in pretty stemmed dishes.

Shopping List

fire-roasted or other no-salt-added diced tomatoes, dried basil, dried oregano, garlic, refrigerated light Alfredo sauce, fresh or frozen broccoli florets, canola oil, assorted fresh sliced mushrooms, shredded carrots, no-boil lasagna noodles, shredded part-skim mozzarella cheese, romaine, Italian bread, lychees, fresh strawberries, kiwifruits, honey, lime.

MUSHROOM AND VEGETABLE LASAGNA

Servings: makes 9 servings

Prep time: 20 minutes

Cook time: about 1 1/4 hours; standing time: 10 minutes

  • 1 (28-ounce) can no-salt-added fire-roasted or other diced tomatoes with liquid
  • 3 teaspoons dried basil
  • 1 teaspoon dried oregano
  • 1 clove garlic, minced
  • 1 (10-ounce) container refrigerated light Alfredo sauce, divided
  • 4 cups broccoli florets (fresh or frozen, thawed and drained)
  • 1 tablespoon canola oil
  • 1 1/2 pounds assorted fresh sliced mushrooms
  • 2 cups shredded carrots
  • 9 no-boil lasagna noodles
  • 3 cups shredded part-skim mozzarella cheese (12 ounces)

Heat oven to 350 degrees. In a medium bowl, mix together tomatoes, basil, oregano and garlic. Reserve 1/2 cup Alfredo sauce. Microwave broccoli 3 minutes on high (100 percent power); drain. In another medium bowl, mix together remaining Alfredo sauce and cooked broccoli. In a large nonstick skillet, heat oil on medium-high. Cook mushrooms and carrots 8 minutes, stirring often.

To assemble: Spread reserved 1/2 cup Alfredo sauce in ungreased 9-by-13-inch baking dish. Top with 3 noodles (do not overlap or place near edge of dish). Spread half of broccoli mixture over noodles. Top with 1 cup of tomato mixture, 1 cup of cheese and half the mushroom mixture. Repeat layers, topping with remaining noodles and remaining tomato mixture. (Reserve remaining cup of cheese.) Cover tightly with nonstick foil. Bake 50 to 60 minutes or until hot and bubbly. Remove from oven; uncover dish. Sprinkle with remaining 1 cup cheese; tent with foil. Let stand 10 minutes before serving.

Per serving: 284 calories, 18 grams protein, 12 grams fat (36 percent calories from fat), 5.8 grams saturated fat, 28 grams carbohydrate, 32 milligrams cholesterol, 454 milligrams sodium, 4 grams fiber.

Next up: More trusted advice from...