health

7 Day Menu Planner for September 18, 2016

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

Sunday: Family

Take it easy and serve a SMOKED TURKEY BREAST for family day. OVEN ROASTED RED POTATOES WITH PESTO AND TOMATOES will be one of your favorites to go alongside. Steamed FRESH ZUCCHINI and WHOLE-GRAIN ROLLS are add-ons. For dessert, buy a PEACH PIE.

Plan

Save enough turkey and pie for Monday.

Shopping List

smoked turkey breast, small red potatoes, olive oil, unsalted chicken or vegetable stock, coarse salt, pepper, refrigerated pesto, grape tomatoes, fresh zucchini, whole-grain rolls, peach pie.

OVEN ROASTED RED POTATOES WITH PESTO AND TOMATOES

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 30 to 40 minutes

  • 2 tablespoons olive oil
  • 2 pounds small red potatoes, quartered
  • 1/2 cup unsalted chicken or vegetable stock
  • 1/2 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 1/4 cup refrigerated pesto
  • Grape tomato halves for garnish

Heat oven to 375 degrees. Pour oil into a 9-by-13-inch baking dish. Add potatoes and spread to cover bottom of dish. Add stock. Season with salt and pepper. Bake 30 to 40 minutes or until golden brown. Remove from oven; place in serving dish and toss with pesto. Garnish with tomatoes. (Adapted from "The Young Chef," Mark Ainsworth; Houghton Mifflin Harcourt, 2016.)

Per serving: 204 calories, 4 grams protein, 10 grams fat (43 percent calories from fat), 1.5 grams saturated fat, 25 grams carbohydrate, 3 milligrams cholesterol, 287 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Enjoy the Thai flavors in BANGKOK TURKEY SALAD. In a small bowl, combine 1/4 cup rice wine vinegar, 2 tablespoons canola oil, 1 tablespoon chopped fresh cilantro, 1 teaspoon sugar, 1 teaspoon fresh lime juice, 1 teaspoon soy sauce and 1/8 teaspoon hot sauce.

To serve, divide 6 cups salad greens on four plates. Divide and arrange 1 cup seeded, scored and thinly sliced cucumbers over greens; top with 12 ounces leftover turkey cut into 1/4-by-2-inch strips and 1/4 cup chopped peanuts. Drizzle dressing evenly over each salad before serving.

Add TOMATO RICE SOUP and CRACKERS. Slice the leftover PIE for dessert.

Shopping List

rice wine vinegar, canola oil, fresh cilantro, sugar, lime, soy sauce, hot sauce, salad greens, cucumbers, peanuts, tomato rice soup, crackers.

Tuesday: Meatless

SWEET AND SPICY COUSCOUS makes a delicious no-meat dinner. Prepare 2 cups couscous according to directions. Remove from heat and cool; then fluff with fork. Stir in 1 cup halved seedless grapes, 1/2 cup toasted pine nuts, 1/2 cup sliced dried apricots, 1/2 cup sliced green onions, 1/4 cup fresh chopped parsley, 2 tablespoons chopped fresh mint, 1 teaspoon coarse salt, 1/2 teaspoon black pepper, 1/2 teaspoon cinnamon, 1/4 teaspoon cayenne pepper, 1/2 cup olive oil and 1/2 cup fresh lemon juice. Let stand at room temperature 30 minutes to blend flavors.

Serve with MIXED GREENS and FLATBREAD. Make or buy LEMON PUDDING for dessert.

Shopping List

couscous, seedless grapes, pine nuts, dried apricots, green onions, fresh parsley, fresh mint, coarse salt, black pepper, cinnamon, cayenne pepper, olive oil, lemons, mixed greens, flatbread, lemon pudding.

Wednesday: Express

Make it quick tonight with any frozen SPAGHETTI AND MEATBALLS entree. Top the combo with freshly grated parmesan cheese. Add packaged SALAD GREENS and GARLIC BREAD. For dessert, CANTALOUPE SLICES are always good.

Plan

Make Thursday's ice cream sandwiches tonight.

Shopping List

any frozen spaghetti and meatballs entree, parmesan cheese, packaged salad greens, garlic bread, cantaloupe.

Thursday: Kids

Your buckaroos can help prepare WILD WEST SIZZLIN' TACOS tonight. Heat oven to 400 degrees. In a small bowl, toss 2 cups cooked chicken strips with 1/2 teaspoon cumin and 1/2 teaspoon paprika to coat. In an 8-by-8-inch baking dish, place 4 stand-up taco shells (from a 4.7-ounce box) side by side. Fill each shell with the seasoned chicken. Divide 1 medium red bell pepper (cut into strips) evenly over chicken. Top each shell with 1/4 cup canned barbecue baked beans and 1/4 cup shredded Monterey Jack cheese. Sprinkle with 2 (total) strips crumbled cooked bacon. Bake 8 minutes or until heated. Garnish with mild SALSA if desired.

Munch on CELERY STICKS on the side. Make dessert special with BLACK-AND-WHITE ICE CREAM SANDWICHES.

Plan

Save some ice cream sandwiches for Friday.

Shopping List

cooked chicken strips, cumin, paprika, stand-up taco shells, red bell pepper, canned barbecue baked beans, Monterey Jack cheese, bacon, mild salsa if desired, celery sticks, sugar cookies, vanilla ice cream, chocolate ice cream, marshmallow creme, fat-free fudge sauce.

BLACK-AND-WHITE ICE CREAM SANDWICHES

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: to heat fudge sauce; freezing time: 6 to 24 hours

  • 16 (3 1/4-inch) sugar cookies
  • 2 cups vanilla ice cream
  • 2 cups chocolate ice cream
  • 1/2 cup marshmallow creme
  • 1/3 to 1/2 cup fat-free fudge sauce

On a flat surface, place 8 cookies; place 2 scoops (1/4 cup each) vanilla and chocolate ice creams side by side on cookies. Top with smooth side of remaining cookies, pressing together gently. Wrap individually in plastic wrap and freeze 6 to 24 hours or until firm. To serve, unwrap sandwiches and place on dessert plates. Spread 1 tablespoon marshmallow creme over each cookie. Let stand 5 minutes. Heat fudge sauce according to package directions or until just warm enough to drizzle over sandwiches, dividing evenly.

TIP: Use melon baller or cookie dough scoop for scooping ice cream.

Per serving: 328 calories, 5 grams protein, 13 grams fat (35 percent calories from fat), 5.7 grams saturated fat, 50 grams carbohydrate, 26 milligrams cholesterol, 175 milligrams sodium, 2 grams fiber.

Friday: Budget

Make quick work of MEXICAN CHICKEN AND BEAN STEW using a pressure cooker. Serve the flavorful stew with SALAD GREENS and CORNBREAD (from a mix). Leftover ICE CREAM SANDWICHES are a worthy dessert.

Shopping List

skinless chicken legs, onions, green bell peppers, unsalted chicken broth, canned chopped green chilies, garlic, dried oregano, chili powder, canned whole-kernel corn or hominy, canned reduced-sodium pinto beans, shredded carrots, reduced-fat pepper jack cheese, salad greens, cornbread mix.

MEXICAN CHICKEN AND BEAN STEW

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 30 minutes

  • 8 skinless chicken legs (about 1 3/4 pounds)
  • 2 small onions, finely chopped
  • 2 small green bell peppers, finely chopped
  • 2 (14-ounce) cans unsalted chicken broth
  • 1 (4-ounce) can chopped green chilies
  • 1 tablespoon minced garlic
  • 1 teaspoon dried oregano
  • 1 teaspoon chili powder
  • 1 (16-ounce) can no-salt-added whole-kernel corn or hominy, rinsed
  • 1 (15-ounce) can reduced-sodium pinto beans, rinsed
  • Shredded carrots and reduced-fat pepper jack cheese for garnishes

Place chicken, onions, peppers, broth, chilies, garlic, oregano and chili powder in a 6-quart pressure cooker. Bring to full pressure as directed in owner's manual. Adjust heat to maintain recommended pressure; cook 15 minutes. Remove from heat. Allow pressure to drop gradually. Remove drumsticks from broth with a slotted spoon. Using two forks, shred meat off bones. Return meat to broth; stir in corn or hominy and beans. Reheat as necessary. Garnish with carrots and cheese.

NOTE: To cook in slow cooker: Combine all ingredients and cook on low 6 hours.

Per serving: 402 calories, 35 grams protein, 9 grams fat (19 percent calories from fat), 2.3 grams saturated fat, 46 grams carbohydrate, 137 milligrams cholesterol, 680 milligrams sodium, 10 grams fiber.

Saturday: Easy Entertaining

Prepare your own BROILED LAMB CHOPS for guests. Accompany the chops with MANGO CHUTNEY.

Add delicious BROWN RICE ROYAL. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high; add 1 (8-ounce) package sliced crimini mushrooms and 1/2 cup thinly sliced green onions; cook 10 minutes or until tender. Add 3 cups hot cooked boil-in-bag brown rice; stir to combine.

Serve with FRESH BROCCOLI, MIXED SALAD GREENS and SOURDOUGH BREAD. Buy a COCONUT CAKE for dessert.

Shopping List

lamb chops to broil, mango chutney, canola oil, packaged sliced crimini mushrooms, green onions, boil-in-bag brown rice, fresh broccoli, mixed salad greens, sourdough bread, coconut cake.

health

7 Day Menu Planner for September 11, 2016

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

Sunday: Family

Celebrate family time with GRILLED MARINATED SIRLOIN STEAK. Serve with packaged YELLOW RICE. Add reduced-sodium BLACK BEANS and SLICED AVOCADOS, along with CUBAN BREAD.

MINI FRESH FRUIT CUPS WITH PASTRY TOPPERS are good for dessert. Heat oven to 375 degrees. In a small bowl, mix 1 teaspoon sugar with 1/2 teaspoon cinnamon; set aside. Unroll 1 refrigerated piecrust according to directions. Cut 8 (2- to 3-inch) decorative cutouts using any cookie cutters. Sprinkle with cinnamon/sugar and place on parchment-lined cookie sheet. Bake 10 to 12 minutes or until lightly browned. Top with decorative sprinkles, if desired. Cool.

Meanwhile, in a medium bowl, combine any mixture sliced fresh fruit. Sweeten to taste with honey. Spoon fruit into ramekins. When pastry toppers are cool, stand one in each ramekin and serve.

Tip

Celebrate family time with GRILLED MARINATED SIRLOIN STEAK. Serve with packaged YELLOW RICE. Add reduced-sodium BLACK BEANS and SLICED AVOCADOS, along with CUBAN BREAD.

MINI FRESH FRUIT CUPS WITH PASTRY TOPPERS are good for dessert. Heat oven to 375 degrees. In a small bowl, mix 1 teaspoon sugar with 1/2 teaspoon cinnamon; set aside. Unroll 1 refrigerated piecrust according to directions. Cut 8 (2- to 3-inch) decorative cutouts using any cookie cutters. Sprinkle with cinnamon/sugar and place on parchment-lined cookie sheet. Bake 10 to 12 minutes or until lightly browned. Top with decorative sprinkles, if desired. Cool.

Meanwhile, in a medium bowl, combine any mixture sliced fresh fruit. Sweeten to taste with honey. Spoon fruit into ramekins. When pastry toppers are cool, stand one in each ramekin and serve.

Plan

Save enough steak and fruit cups for Monday.

Shopping List

orange juice, limes, canola oil, steak seasoning (such as McCormick Grill Mates Montreal Steak Seasoning or another brand), dried oregano, cumin, sirloin steak, packaged yellow rice, canned reduced-sodium black beans, avocados, Cuban bread, refrigerated pastry crust, cinnamon, sugar, any fresh fruit, honey.

GRILLED MARINATED SIRLOIN STEAK

Servings: makes 8 servings

Prep time: 5 minutes; marinating time: 30 to 60 minutes

Cook time: 7 to 13 minutes

  • 1/4 cup orange juice
  • 2 tablespoons fresh lime juice
  • 2 tablespoons canola oil
  • 2 tablespoons steak seasoning (such as McCormick Grill Mates Montreal Steak seasoning or another brand)
  • 1 1/2 teaspoons dried oregano
  • 1/2 teaspoon cumin
  • 2 pounds trimmed sirloin steak, 3/4-inch thick

In a small bowl, combine juices, oil, steak seasoning, oregano and cumin; mix well. Place steak in a large resealable plastic bag; pour marinade over and turn to coat. Refrigerate 30 minutes to 1 hour. Remove steak from marinade; reserve marinade. Grill over medium heat 7 to 13 minutes (uncovered) for medium-rare to medium doneness. Brush both sides with reserved marinade after about 5 minutes (discard any remaining marinade). Slice and serve.

Per serving: 135 calories, 25 grams protein, 3 grams fat (20 percent calories from fat), 1.2 grams saturated fat, no carbohydrate, 58 milligrams cholesterol, 450 milligrams sodium, no fiber.

Monday: Heat and Eat

Make STEAK SALAD the easy way. Mix a packaged green salad with canned chickpeas (drained), sliced beets (drained from can or jar) and crumbled blue cheese; toss with a light vinaigrette and top with slices of leftover steak. Add any deli SOUP and WHOLE-GRAIN ROLLS. For dessert, enjoy the leftover FRUIT CUPS.

Shopping List

packaged green salad, canned chickpeas, sliced beets (from can or jar), crumbled blue cheese, light vinaigrette, any deli soup, whole-grain rolls.

Tuesday: Budget

LINGUINE WITH WHITE CLAM SAUCE is a low-cost meal. Cook chopped garlic in a little olive oil; add canned clam sauce and some chopped fresh parsley. Toss with cooked linguine. Serve with a SPINACH SALAD and GARLIC BREAD. For dessert, try GRAPES.

Shopping List

garlic, olive oil, canned clam sauce, fresh parsley, linguine, fresh spinach, garlic bread, grapes.

Wednesday: Kids

Round up the kids for CAMPOUT CASSEROLE. Serve with crunchy CARROT STICKS and CORN TORTILLAS. For dessert, enjoy FUDGSICLES.

Shopping List

lean ground beef, onion, green bell pepper, canned reduced-sodium great northern beans, mild salsa, cooking spray, bacon, 50 percent light cheddar cheese, carrot sticks, corn tortillas, Fudgsicles.

CAMPOUT CASSEROLE

Servings: makes 8 servings

Prep time: less than 10 minutes

Cook time: about 50 minutes

  • 1 pound lean ground beef
  • 1 small onion, chopped
  • 1 small green bell pepper, chopped
  • 2 (15-ounce) cans reduced-sodium great northern beans, rinsed
  • 1 cup mild salsa
  • 4 slices cooked bacon, crumbled and divided
  • 1 cup shredded 50 percent light cheddar cheese, divided

Heat oven to 375 degrees. In a large nonstick skillet, cook beef, onion and bell pepper for 10 minutes or until beef is no longer pink and vegetables are softened; drain well. Stir in beans and salsa. Bring to a boil; reduce heat, cover and simmer 10 minutes or until slightly thickened. Spoon half the mixture into a 2-quart baking dish coated with cooking spray. Sprinkle with half the bacon and half the cheese. Pour remaining bean mixture over cheese. Top with remaining bacon and cheese. Bake, uncovered, 30 minutes or until bubbly.

Per serving: 260 calories, 23 grams protein, 10 grams fat (33 percent calories from fat), 4.1 grams saturated fat, 22 grams carbohydrate, 44 milligrams cholesterol, 417 milligrams sodium, 7 grams fiber.

Thursday: Meatless

Who would miss meat with MUSHROOM AND BOW-TIE PASTA for dinner? Add a HEARTS OF ROMAINE SALAD and ITALIAN BREAD. Serve PEARS for dessert.

Shopping List

bow-tie pasta, olive oil, onion, red bell pepper, garlic, packaged sliced crimini mushrooms, balsamic vinegar, black pepper, coarse salt, packaged fresh baby spinach, hearts of romaine, Italian bread, pears.

MUSHROOM AND BOW-TIE PASTA

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 20 minutes, plus pasta

  • 12 ounces bow-tie pasta
  • 1 tablespoon olive oil
  • 1 large onion, halved and thinly sliced
  • 1 large red bell pepper, thinly sliced
  • 2 cloves garlic, crushed
  • 1 (8-ounce) package sliced crimini mushrooms
  • 1 tablespoon balsamic vinegar
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 teaspoon coarse salt
  • 1 (5- to 6-ounce) package baby spinach

Cook pasta according to directions.

Meanwhile, in a large nonstick skillet, heat oil on medium. Add onion and bell pepper and cook 10 to 12 minutes or until vegetables are tender and golden, stirring often. Add garlic and cook 30 seconds, stirring. Add mushrooms, vinegar, pepper and salt; cook on medium-high about 10 minutes or until mushrooms are tender, stirring often. Drain pasta, reserving 1/2 cup pasta water. Return pasta to pot; stir in mushroom mixture, spinach and reserved cooking water. Mix well and serve.

Per serving: 405 calories, 15 grams protein, 5 grams fat (12 percent calories from fat), 0.7 gram saturated fat, 75 grams carbohydrate, no cholesterol, 281 milligrams sodium, 5 grams fiber.

Friday: Express

No one will know you didn't spend hours preparing KIELBASA WITH SAUERKRAUT. Spread rinsed and drained refrigerated sauerkraut in a large nonstick skillet. Sprinkle with some caraway seeds. Cut low-fat turkey kielbasa into chunks; place on kraut. Add a little beer or apple juice; cover and cook until hot. Add spicy mustard for the sausages. Serve with MIXED SALAD GREENS and RYE BREAD. APPLE SLICES work for dessert.

Shopping List

refrigerated sauerkraut, caraway seeds, low-fat turkey kielbasa, beer or apple juice, spicy mustard, mixed salad greens, rye bread, apple slices.

Saturday: Easy Entertaining

Your GRILLED GROUPER is a perfect meal for guests. Serve the fish with ROASTED RED POTATOES, with CORN AND TOMATO RELISH on the side. Combine 1 (15-ounce) can rinsed no-salt-added corn, 4 chopped plum tomatoes, 1/2 cup sweet pickle relish, 1/2 cup light Italian dressing and 2 to 4 drops hot sauce. Add a BOSTON LETTUCE SALAD and BAGUETTES. SORBET with BUTTER COOKIES is an easy dessert.

Shopping List

grouper to grill, red potatoes to roast, canned no-salt-added corn, plum tomatoes, sweet pickle relish, light Italian dressing, hot sauce, Boston lettuce, baguettes, sorbet, butter cookies.

health

7 Day Menu Planner for September 04, 2016

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

Sunday: Family

Prepare a large (5- to 6-pound) BAKED CHICKEN for the family and serve with GARLIC PEPPER MASHED POTATOES. Cover 2 1/4 pounds baking potatoes with cold water. Bring to boil; reduce heat to low; cover and simmer 10 to 15 minutes or until potatoes are fork tender. Drain and return to pan. Sprinkle with 1 teaspoon garlic powder, 1 teaspoon coarse salt and 1/4 teaspoon pepper. Mash with potato masher, gradually adding 1/2 cup 2 percent milk and 1/2 cup reduced-fat sour cream.

Add FRESH BROCCOLI FLORETS, a LETTUCE WEDGE and DINNER ROLLS. Cool off with LIME SHERBET for dessert.

Plan

Save enough chicken and mashed potatoes for Monday; save enough sherbet for Friday.

Shopping List

large chicken to bake, baking potatoes, garlic powder, coarse salt, pepper, 2 percent milk, reduced-fat sour cream, fresh broccoli, lettuce, dinner rolls, lime sherbet.

Monday: Heat and Eat

PESTO CHICKEN AND RICE SALAD WITH TUSCAN RELISH is simple and delicious. Add leftover POTATOES, MIXED GREENS and WHOLE-GRAIN BREAD. FRESH CHERRIES are a summertime treat.

Shopping List

sun-dried tomatoes, brown or long-grain white rice, basil pesto, provolone cheese, balsamic vinaigrette dressing, coarse salt, pepper, mixed salad greens, whole-grain bread, fresh cherries.

PESTO CHICKEN AND RICE SALAD WITH TUSCAN RELISH

Servings: makes 6 servings

Prep time: 15 minutes, plus 10 minutes standing time

Cook time: for the rice

  • 12 sun-dried tomatoes
  • 2 cups hot water
  • 3 cups cooked brown or long-grain white rice
  • 3 cups cooked leftover shredded chicken (in 2-inch pieces)
  • 1/2 cup basil pesto
  • 1 cup provolone cheese, cut into 1/4-inch pieces
  • 1/4 cup balsamic vinaigrette dressing
  • Coarse salt and pepper to taste

Place tomatoes in a 2-quart saucepan. Pour hot water over tomatoes; let stand 10 minutes or until softened. Drain and coarsely chop. Set aside.

In a large bowl, combine rice, chicken and pesto. In a medium bowl, combine tomatoes, cheese and vinaigrette; add to rice mixture. Toss well. Season to taste with salt and pepper.

Per serving: 451 calories, 32 grams protein, 23 grams fat (46 percent calories from fat), 6.1 grams saturated fat, 29 grams carbohydrate, 78 milligrams cholesterol, 497 milligrams sodium, 3 grams fiber.

Tuesday: Kids

Make MEATBALL TACOS for kid fare tonight. Cook frozen meatballs according to directions. Dice and heat them in canned taco sauce. Spoon into heated taco shells. Top with reduced-fat sour cream and 50 percent light shredded cheddar cheese. Serve with BUTTERED NOODLES (no-yolk) and GREEN BEANS. BANANA PUDDING (instant banana pudding made with 2 percent milk and sliced bananas) is a tasty kids' dessert.

Shopping List

frozen meatballs, canned taco sauce, taco shells, reduced-fat sour cream, 50 percent light shredded cheddar cheese, no-yolk noodles, butter, green beans, instant banana pudding mix, 2 percent milk, bananas.

Wednesday: Express

Buy deli tuna salad and make a TUNA PLATTER on LEAF LETTUCE with TOMATO WEDGES, HARD-COOKED EGG SLICES and PICKLED BEETS surrounding the tuna. Sprinkle all with paprika. Serve with Italian dressing. Add BAKED POTATO CHIPS and WHOLE-WHEAT PITA BREAD. STRAWBERRY ICE CREAM is a good dessert.

Shopping List

deli tuna salad, leaf lettuce, tomatoes, eggs, jar of pickled beets, paprika, Italian dressing, baked potato chips, whole-wheat pita bread, strawberry ice cream.

Thursday: Budget

Catfish is economical and takes to bold seasonings such as in this OVEN-FRIED CATFISH. Serve with O'BRIEN POTATOES (frozen), deli COLESLAW and CORNBREAD (from a mix). You'll love NECTARINES for dessert.

Shopping List

light or nonalcoholic beer, hot sauce, catfish fillets, yellow cornmeal, cornstarch, coarse salt, pepper, cooking spray, frozen O'Brien potatoes, deli coleslaw, cornbread mix, nectarines.

OVEN-FRIED CATFISH

Servings: makes 4 servings

Prep time: 10 minutes; marinating time: 30 minutes

Cook time: 15 minutes

  • 1/2 cup light or nonalcoholic beer
  • 1/2 cup hot sauce (yes, cup!)
  • 4 (6-ounce) catfish fillets
  • 1/2 cup yellow cornmeal
  • 2 tablespoons cornstarch
  • 1/8 teaspoon coarse salt
  • 1/8 teaspoon pepper

Combine the beer, hot sauce and catfish in a large resealable plastic bag; turn to coat. Marinate in the refrigerator for 30 minutes. Remove fish and discard marinade. Heat oven to 450 degrees. In a shallow dish, combine cornmeal, cornstarch, salt and pepper. Coat fish in cornmeal mixture. Lightly coat catfish with cooking spray. Place fillets on baking sheet lined with nonstick foil; bake 15 minutes or until fish is opaque throughout.

Per serving: 229 calories, 29 grams protein, 5 grams fat (20 percent calories from fat), 1.3 grams saturated fat, 16 grams carbohydrate, 99 milligrams cholesterol, 132 milligrams sodium, 1 gram fiber.

Friday: Meatless

Buy a frozen no-meat LASAGNA for dinner. Serve with an ANTIPASTO SALAD. Arrange marinated artichoke hearts, roasted red peppers, olives, sliced celery and cherry tomatoes on lettuce. Serve with Italian dressing. Add GARLIC BREAD. Scoop leftover SHERBET for dessert.

Shopping List

any no-meat frozen lasagna, marinated artichoke hearts, roasted red peppers, olives, celery, cherry tomatoes, lettuce, Italian dressing, garlic bread.

Saturday: Easy Entertaining

Invite guests for delicious CAJUN PECAN PORK CHOPS. Serve with ROASTED SWEET POTATO WEDGES, fresh SNOW PEAS, a SPINACH SALAD and SOURDOUGH BREAD. Buy a CHEESECAKE and top with FRESH BERRIES (any kind) for dessert.

Shopping List

pecan halves, plain dry bread crumbs, coarse salt, paprika, dried oregano, cayenne pepper, flour, buttermilk, lean boneless pork loin chops, cooking spray, sweet potatoes to roast, fresh snow peas, fresh spinach, sourdough bread, cheesecake, any fresh berries.

CAJUN PECAN PORK CHOPS

Servings: makes 6 servings

Prep time: 15 minutes; chilling time: 1 hour

Cook time: about 15 minutes; standing time: 4 minutes

  • 1/2 cup pecan halves, toasted
  • 1/2 cup plain dry bread crumbs
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon paprika
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper
  • 1/4 cup flour
  • 1/2 cup buttermilk
  • 6 (5- to 6-ounce) lean boneless pork loin chops

Heat oven to 425 degrees. Process pecans, bread crumbs, salt, paprika, oregano and cayenne pepper in a blender until pecans are finely chopped. Place flour, buttermilk and pecan mixture into three separate shallow containers. Coat pork chops in flour, dip in buttermilk, then coat in pecan mixture. Chill 1 hour. Arrange pork on a rack coated with cooking spray. Place rack in a 9-by-13-inch baking dish. Coat pork evenly with cooking spray. Bake 10 minutes. Turn; coat pork with cooking spray. Bake 5 more minutes or until chops reach 145 degrees; let stand 4 minutes and serve.

Per serving: 307 calories, 31 grams protein, 15 grams fat (46 percent calories from fat), 4.1 grams saturated fat, 10 grams carbohydrate, 81 milligrams cholesterol, 206 milligrams sodium, 1 gram fiber.

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