health

7 Day Menu Planner for November 27, 2016

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

Sunday: Family

Family day is a perfect time to splurge and serve POMEGRANATE ROASTED LEG OF LAMB. The lamb goes well with ORZO tossed with toasted pine nuts. Serve with BRUSSELS SPROUTS and CRUSTY ROLLS. For dessert, serve STRAWBERRY ICE CREAM in pretty dessert dishes.

Plan

Save enough lamb for Monday; save some ice cream for Thursday.

Shopping List

pomegranate juice, balsamic vinegar, garlic, onion, olive oil, fresh rosemary, coarse salt, pepper, lamb leg, orzo, pine nuts, Brussels sprouts, crusty rolls, strawberry ice cream.

POMEGRANATE ROASTED LEG OF LAMB

Servings: makes 12 servings

Prep time: fewer than 15 minutes

Cook time: 20 minutes per pound; standing time: 10 minutes

  • 1/2 cup pomegranate juice
  • 3 tablespoons balsamic vinegar
  • 3 cloves garlic, minced
  • 2 tablespoons coarse grated onion
  • 1 tablespoon olive oil
  • 2 tablespoons chopped fresh rosemary leaves
  • 1 teaspoon coarse salt
  • 1 teaspoon pepper
  • 4 to 4 1/2 pounds lamb leg, boned, rolled and tied

Heat oven to 350 degrees. In a small bowl, whisk together pomegranate juice, vinegar, garlic, onion, olive oil, rosemary, salt and pepper. Place lamb on roasting rack in roasting pan; spoon marinade over lamb. Roast 20 minutes per pound or until internal temperature of lamb registers 145 to 160 degrees, basting with marinade every 15 minutes. Remove from oven; cover and let stand 10 minutes before serving.

Per serving: 191 calories, 28 grams protein, 8 grams fat (39 percent calories from fat), 2.7 grams saturated fat, 1 gram carbohydrate, 87 milligrams cholesterol, 227 milligrams sodium, no fiber.

Monday: Heat and Eat

Take advantage of the leftover lamb and prepare PITAS for dinner. Spread pita bread with hummus or plain yogurt and layer with lettuce and thin slices of lamb and tomatoes. Serve with deli TABBOULEH. For dessert, APRICOTS go well.

Shopping List

pita bread, hummus or plain yogurt, lettuce, tomatoes, deli tabbouleh, apricots.

Tuesday: Budget

Pay tribute to the colors of the Mexican flag with COLORFUL MEXICAN CHILI. It's a blend of vegetables, beans and chicken you'll enjoy with a LETTUCE WEDGE and CORNBREAD (from a mix). PEARS are your dessert.

Plan

Save enough chili for Wednesday.

Shopping List

jalapeno peppers, white onion, garlic, canned reduced-sodium great northern beans, unsalted chicken broth, boneless, skinless chicken breast, dried basil, cayenne pepper, Roma tomatoes, 50 percent light pepper jack cheese, fresh cilantro, lettuce, cornbread mix, pears.

COLORFUL MEXICAN CHILI

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 6 to 7 hours on low

  • 2 seeded and chopped jalapeno peppers
  • 1 medium chopped white onion
  • 5 cloves minced garlic
  • 2 (15-ounce) cans reduced-sodium great northern beans, rinsed
  • 1 cup unsalted chicken broth
  • 12 ounces boneless, skinless chicken breast
  • 2 tablespoons dried basil
  • 1 teaspoon cayenne pepper
  • 2 chopped Roma tomatoes
  • 1 cup shredded 50 percent light pepper jack cheese
  • Fresh chopped cilantro

Add jalapeno peppers, onion, garlic, beans and broth to a 4-quart or larger slow cooker. Place chicken on top of bean mixture and sprinkle basil and cayenne over the chicken and mixture. Cover and cook on low 6 hours. Fifteen minutes before serving, remove the chicken and shred with 2 forks. Add the shredded chicken, tomatoes and pepper jack cheese to cooker, stirring until well-blended. Cover and let cook on low 10 minutes or until cheese is completely melted. Spoon chili into individual serving bowls and garnish each serving with cilantro.

Per serving: 234 calories, 25 grams protein, 5 grams fat (18 percent calories from fat), 2.3 grams saturated fat, 23 grams carbohydrate, 46 milligrams cholesterol, 343 milligrams sodium, 6 grams fiber.

Wednesday: Kids

Make CHILI TACOS for the kids tonight. Heat the leftover chili and spoon it into taco shells. Top with reduced-fat SOUR CREAM. Add some crunch with BABY CARROTS on the side. The kids can prepare instant CHOCOLATE PUDDING with 1 percent milk. Teach them to swirl strawberry jam through the pudding for extra-good flavor.

Shopping List

taco shells, reduced-fat sour cream, baby carrots, instant chocolate pudding, 1 percent milk, strawberry jam.

Thursday: Express

Make a great meal with one of the new McCormick Oven Bake Sauces (or try another brand and flavor). Our favorite was ITALIAN PARMESAN CHICKEN. You'll need 1 1/2 pounds boneless chicken breasts or thighs, 3 cups zucchini (cut into 1-inch cubes), 1 cup grape tomatoes and the sauce. Serve the chicken with quick-cooking RICE, a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. Scoop leftover ICE CREAM for dessert.

Tip

Make a great meal with one of the new McCormick Oven Bake Sauces (or try another brand and flavor). Our favorite was ITALIAN PARMESAN CHICKEN. You'll need 1 1/2 pounds boneless chicken breasts or thighs, 3 cups zucchini (cut into 1-inch cubes), 1 cup grape tomatoes and the sauce. Serve the chicken with quick-cooking RICE, a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. Scoop leftover ICE CREAM for dessert.

Shopping List

McCormick (or another brand and flavor) Italian Parmesan Chicken Oven Bake Sauce, boneless chicken breasts or thighs, zucchini, grape tomatoes, quick-cooking rice, packaged green salad, whole-grain rolls.

Friday: Meatless

Whether you call them Ranch Eggs or HUEVOS RANCHEROS, you can serve the flavorful dish morning or evening. Heat 4 (6-inch) corn tortillas in two batches in 1 tablespoon hot canola oil in a large nonstick skillet on medium-high for 2 minutes on each side or just until crisp. Drain on paper towels. Arrange tortillas in an even layer on a foil-lined baking sheet.

Break 4 eggs in 1 tablespoon hot canola oil in the same skillet and cook 2 minutes on each side or to desired doneness. Place 1 egg in center of each tortilla; top each egg evenly with 2 tablespoons shredded Monterey Jack cheese with jalapeno peppers. Broil 5 inches from heat 1 minute or until cheese melts. Sprinkle evenly with chopped fresh cilantro. Top with salsa.

Serve with HASH-BROWNED POTATOES (frozen). Buy a COCONUT CAKE for dessert.

Plan

Save enough cake for Saturday.

Shopping List

corn tortillas, canola oil, eggs, Monterey Jack cheese with jalapeno peppers, fresh cilantro, salsa, frozen hash-browned potatoes, coconut cake.

Saturday: Easy Entertaining

Almost any guest would like BROILED GINGER-GLAZED PORK CHOPS. Serve with SWEET CARROTS WITH RICE. Combine 1 1/2 pounds baby carrots and 1 (14-ounce) can unsalted chicken broth in a skillet on medium-high. Bring to a boil; cook, stirring often, 12 to 15 minutes or until carrots are softened and broth is reduced to about 1/4 cup. Stir in 1/3 cup apricot preserves, 2 tablespoons less-sodium soy sauce, 2 teaspoons grated fresh ginger and pepper to taste. Cook, stirring constantly, 10 minutes or until mixture thickens and carrots are glazed. Serve over the rice.

Add a SPINACH SALAD and SOURDOUGH BREAD. Leftover COCONUT CAKE is your dessert.

Shopping List

cooking spray, bone-in pork chops, coarse salt, apricot preserves, garlic, less-sodium soy sauce, fresh ginger, baby carrots, unsalted chicken broth, pepper, rice, fresh spinach, sourdough bread.

BROILED GINGER-GLAZED PORK CHOPS

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: less than 20 minutes; standing time: 5 minutes

  • 6 1/2-inch-thick bone-in pork chops (about 2 1/2 pounds)
  • 1/2 teaspoon coarse salt
  • 1/3 cup apricot preserves
  • 3 minced cloves garlic
  • 1 tablespoon water
  • 1 tablespoon less-sodium soy sauce
  • 1 tablespoon grated fresh ginger

Place chops on a rack coated with cooking spray on a nonstick foil-lined baking sheet. Sprinkle with salt. Combine preserves, garlic, water, soy sauce and ginger; spread over chops. Broil 6 inches from heat for 5 minutes. Reduce oven temperature to 425 degrees; move baking sheet to middle of oven. Bake 8 to 10 minutes or until meat thermometer registers 155 degrees. Remove from oven; cover and let stand 5 minutes before serving.

Per serving: 228 calories, 27 grams protein, 7 grams fat (29 percent calories from fat), 2.1 grams saturated fat, 12 grams carbohydrate, 83 milligrams cholesterol, 312 milligrams sodium, no fiber.

health

7 Day Menu Planner for November 20, 2016

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

Sunday: Family

Make family day special with FETA-STUFFED CHICKEN BREASTS on the menu. Serve with COUSCOUS and tiny GREEN PEAS (frozen). Add any frozen WHOLE-GRAIN ROLLS.

For dessert, make BLUEBERRY PARFAITS. Sprinkle 1 tablespoon crushed lemon cookies in each of 8 parfait glasses. For each serving, spoon 1 1/2 tablespoons (from a 21-ounce can) blueberry pie filling over cookies. Top with 2 tablespoons light whipped topping; repeat layers. Top with crushed cookies.

Plan

Save enough parfaits and cook brown rice for Monday; cook 2 extra plain chicken breasts for Tuesday.

Shopping List

boneless, skinless chicken breasts, reduced-fat crumbled feta cheese with tomato and basil, kalamata olives, green onion, fresh Italian parsley, dried oregano, pepper, egg, extra-virgin olive oil, lemon, coarse salt, couscous, frozen tiny green peas, any frozen whole-grain rolls, lemon cookies, canned blueberry pie filling, light whipped topping.

FETA-STUFFED CHICKEN BREASTS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 40 to 45 minutes

  • 4 (5- to 6-ounce) boneless, skinless chicken breasts
  • 3/4 cup reduced-fat crumbled feta cheese with tomato and basil
  • 2 tablespoons chopped kalamata olives
  • 1 green onion, finely chopped
  • 1 tablespoon chopped fresh Italian parsley
  • 1 tablespoon dried oregano, divided
  • 1/4 teaspoon pepper
  • 1 egg, lightly beaten
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon coarse salt

Heat oven to 350 degrees. Using a sharp knife, cut breasts in half lengthwise (but not all the way through) and open like a book. Pound slightly to flatten; set aside. In a small bowl, mix together feta cheese, olives, green onion and parsley, 2 teaspoons of oregano and the pepper. Stir in egg until combined. Divide mixture and place in center of each breast. Roll and secure with wooden toothpicks.

In another bowl, whisk together olive oil, lemon juice, salt and remaining oregano. Add chicken breasts and turn gently to coat. Let stand 10 minutes. Place chicken on rack over baking sheet covered with nonstick foil. Bake 40 to 45 minutes or until internal temperature of chicken reaches 160 degrees. Remove chicken from oven; tent with foil and let stand 5 minutes. Serve immediately.

Per serving: 295 calories, 36 grams protein, 15 grams fat (46 percent calories from fat), 3.7 grams saturated fat, 3 grams carbohydrate, 145 milligrams cholesterol, 665 milligrams sodium, 1 gram fiber.

Monday: Meatless

With winter just around the corner, CARIBBEAN BLACK BEANS AND RICE sounds extra-good. Serve with a ROMAINE SALAD and BREAD STICKS. Leftover PARFAITS are good for dessert.

Plan

Save enough of the beans and rice combination for Tuesday.

Shopping List

olive oil, onion, carrots, garlic, brown rice, dry sherry, balsamic vinegar, dried thyme, pepper, coarse salt, canned reduced-sodium black beans, bay leaves, romaine, bread sticks.

CARIBBEAN BLACK BEANS AND RICE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 1 1/2 teaspoons olive oil
  • 2 cups chopped onion
  • 1 1/2 cups finely chopped carrot
  • 1 1/2 teaspoons minced garlic
  • 3 cups cooked brown rice
  • 3 tablespoons dry sherry
  • 1 1/2 tablespoons balsamic vinegar
  • 1 1/2 teaspoons dried thyme
  • 3/4 teaspoon pepper
  • 1/2 teaspoon coarse salt
  • 3 (15-ounce) cans reduced-sodium black beans, rinsed
  • 3 bay leaves

Heat oil in a large saucepan over medium. Add onion, carrot and garlic; cook 10 minutes. Add rice, sherry, vinegar, thyme, pepper, salt, beans and bay leaves; cover, reduce heat to low, and simmer 5 minutes or until thoroughly heated and serve.

Per serving: 336 calories, 15 grams protein, 2 grams fat (6 percent calories from fat), 0.4 gram saturated fat, 68 grams carbohydrate, 0 milligrams cholesterol, 404 milligrams sodium, 17 gram fiber.

Tuesday: Heat and Eat

For a quick meal, make CHICKEN BLACK BEAN STEW for dinner. Chop Sunday's leftover chicken and combine with Tuesday's black beans and rice; thin with unsalted chicken broth and heat for a quick meal. Add a SPINACH SALAD and CORNBREAD (from a mix). Dessert is FRESH TROPICAL FRUITS.

Shopping List

unsalted chicken broth, fresh spinach, cornbread mix, fresh tropical fruits.

Wednesday: Budget

Take it easy on the budget tonight with LINGUINE WITH RED SAUCE (using any marinara sauce), garnished with freshly grated parmesan cheese. Serve with MIXED GREENS and GARLIC BREAD. For dessert, PEACHES are easy.

Shopping List

linguine, any jar of marinara sauce, parmesan, mixed salad greens, garlic bread, peaches.

Thursday: Express

ROASTED TOMATO AND TURKEY HEROES are perfect for a last-minute meal. Heat oven to 425 degrees. On a baking sheet, place 1 pound thinly sliced tomatoes in a single layer; roast on lowest rack 10 minutes or until tender and slightly browned.

Meanwhile, spread about 1/4 cup brown mustard on bottom halves of 4 (about 6 inches long) hero or hoagie rolls; top each roll with 3 slices deli turkey and 1 slice reduced-fat Swiss cheese. Arrange tomato slices on top halves of rolls. Place sandwich halves in a single layer on baking sheet; bake 3 minutes or until cheese is melted. Carefully place top halves on bottom halves; cut in half and serve with BAKED CHIPS and deli BROCCOLI SALAD. For dessert, try PEARS.

Shopping List

tomatoes, brown mustard, hero or hoagie rolls, deli turkey, reduced-fat Swiss cheese, baked chips, deli broccoli salad, pears.

Friday: Kids

Make the kids happy and prepare their favorite BURGERS (on WHOLE-GRAIN BUNS) with OVEN FRIES (frozen) and GREEN BEANS on the side. Dress the burgers with LETTUCE, TOMATOES, PICKLES, MUSTARD and KETCHUP or whatever their little hearts desire. Serve FUDGSICLES for a drippy dessert.

Shopping List

burgers, whole-grain buns, frozen oven fries, green beans, lettuce, tomatoes, pickles, mustard, ketchup, Fudgsicles.

Saturday: Easy Entertaining

No matter the season, guests will welcome CREAMY SHRIMP ALFREDO. Add a BIBB LETTUCE SALAD and CRUSTY ROLLS. Make it easy for yourself and buy FRUIT TARTS for dessert.

Shopping List

fettuccine or penne pasta, uncooked shrimp, coarse salt, pepper, paprika, canola oil, butter, onion, garlic, dry white wine, 2 percent milk, heavy whipping cream, parmesan cheese, parsley, basil, bibb lettuce, crusty rolls, fruit tarts.

CREAMY SHRIMP ALFREDO

Servings: makes 6 servings

Prep time: less than 15 minutes

Cook time: less than 5 minutes, plus pasta

  • 12 ounces fettuccine or penne pasta
  • 1 pound uncooked medium or large shrimp, peeled and deveined
  • Coarse salt, pepper and paprika to taste
  • 1 tablespoon canola oil
  • 2 tablespoons butter, divided
  • 1 small finely chopped onion
  • 1 minced clove garlic
  • 1/3 cup dry white wine
  • 1 1/2 cups 2 percent milk
  • 1/4 cup heavy whipping cream
  • 1/3 cup parmesan cheese, plus more for garnish
  • Chopped parsley and basil for garnish

Cook pasta according to directions; drain.

Meanwhile, lightly season shrimp with salt, pepper and paprika. Heat a large nonstick skillet on medium-high; add canola oil. Once oil is hot, add shrimp in a single layer and cook 1 to 2 minutes per side or just until pink and opaque. Remove shrimp to a separate bowl.

In same skillet, over medium-high heat, add 1 tablespoon butter; add onion and cook 5 minutes or until golden. Stir in garlic and cook 30 seconds. Stir in 1/3 cup dry white wine and reduce by one-quarter, scraping the bottom to deglaze the pan. Stir in milk and cream; simmer for 2 minutes on low. Sprinkle the top with the parmesan (or add to taste) and stir until creamy and smooth. Add more paprika and season with salt and pepper to taste. Remove from heat and stir shrimp into the mixture. Add pasta and toss gently. Garnish with parsley, basil, extra parmesan or freshly cracked pepper if desired and serve.

Per serving: 427 calories, 27 grams protein, 14 grams fat (29 percent calories from fat), 6.7 grams saturated fat, 48 grams carbohydrate, 155 milligrams cholesterol, 231 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for November 13, 2016

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

Sunday: Family

There's nothing like a pot roast for family day, and this LEMON-HERB BEEF POT ROAST will be enjoyed by all. Add MIXED GREENS and CRUSTY ROLLS to accompany the meat and vegetables. A light dessert of ANGEL FOOD CAKE and STRAWBERRIES finishes the meal.

Plan

Save enough pot roast for Monday.

Shopping List

lemon pepper seasoning, garlic, dried basil, boneless beef chuck roast, olive oil, baby carrots, red potatoes, onion, cornstarch, mixed greens, crusty rolls, angel food cake, strawberries.

LEMON-HERB BEEF POT ROAST

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 3 hours

  • 2 teaspoons lemon pepper seasoning
  • 2 cloves garlic, minced
  • 1 1/2 teaspoons dried basil, divided
  • 1 (3- to 3 1/2-pound) boneless beef chuck roast, trimmed
  • 1 tablespoon olive oil
  • 1 cup water
  • 2 cups baby carrots
  • 1 pound small red-skinned potatoes, halved
  • 1 medium onion, cut into 6 wedges
  • 2 tablespoons cornstarch dissolved in 2 tablespoons water

Combine lemon pepper, garlic and 1 teaspoon basil; press onto roast. Heat oil in a Dutch oven on medium until hot. Brown roast on all sides; discard drippings. Add water; bring to boil. Reduce heat; cover tightly and simmer 2 hours. Add carrots, potatoes and onion. Continue cooking, covered, 30 to 45 minutes or until beef and vegetables are fork-tender. Remove roast and vegetables; keep warm. Skim fat from cooking liquid. Stir in cornstarch mixture and remaining basil. Cook and stir 1 minute or until thickened and bubbly. Carve roast; serve with vegetables and sauce.

Per serving: 380 calories, 46 grams protein, 11 grams fat (28 percent calories from fat), 3.5 grams saturated fat, 22 grams carbohydrate, 87 milligrams cholesterol, 94 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

What makes an easier meal than a PULLED BEEF WITH HORSERADISH SAUCE PANINI? Combine 1 cup crumbled blue cheese and 2 tablespoons horseradish sauce; spread half of mixture over 4 slices whole-grain bread. Divide and top with 2 cups shredded leftover beef. Top beef with remaining cheese mixture and bread. Coat tops of bread with cooking spray. Grill sandwiches in a preheated panini maker or nonstick skillet (two at a time on medium heat) for 3 minutes or until golden brown and cheese is melted. If using a skillet, press down on sandwiches, turn carefully and brown.

Serve with deli COLESLAW. Make instant BANANA PUDDING with 1 percent milk for dessert.

Plan

Make enough pudding for Tuesday.

Shopping List

crumbled blue cheese, horseradish sauce, whole-grain bread, cooking spray, deli coleslaw, instant banana pudding, 1 percent milk.

Tuesday: Kids

Get the kids home for dinner with HOT DOGS and CHILI (canned vegetarian) on whole-grain hot dog buns. Serve with BAKED CHIPS and CELERY STICKS stuffed with less-fat CREAM CHEESE and topped with RAISINS. Slice a banana into the leftover PUDDING for a sweet finish.

Tip

Get the kids home for dinner with HOT DOGS and CHILI (canned vegetarian) on whole-grain hot dog buns. Serve with BAKED CHIPS and CELERY STICKS stuffed with less-fat CREAM CHEESE and topped with RAISINS. Slice a banana into the leftover PUDDING for a sweet finish.

Shopping List

lowest-sodium/lowest-fat hot dogs, canned vegetarian chili, whole-grain hot dog buns, baked chips, celery, less-fat cream cheese, raisins, banana.

Wednesday: Meatless

For a pretty and delicious no-meat meal, LEMON RICOTTA FETTUCCINE is just what you're looking for. Serve with an ITALIAN SALAD and GARLIC BREAD. For dessert, PLUMS are simple.

Shopping List

butter, shallot, garlic, reduced-fat ricotta cheese, half-and-half, lemon, pepper, coarse salt, packaged refrigerated fettuccine, frozen green peas, green onions, Italian salad, garlic bread, plums.

LEMON RICOTTA FETTUCCINE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus fettuccine

  • 1 tablespoon butter
  • 1 shallot, minced
  • 2 cloves garlic, minced
  • 1 cup reduced-fat ricotta cheese
  • 1/2 cup half-and-half
  • 2 teaspoons lemon zest
  • 1 tablespoon fresh lemon juice
  • 1/4 teaspoon pepper, plus more to taste
  • 1/8 teaspoon coarse salt, plus more to taste
  • 1 (9-ounce) package refrigerated fettuccine
  • 1 1/2 cups frozen green peas
  • 2 tablespoons chopped green onions

In a saucepan, melt butter on medium heat; add shallot and garlic and cook 3 minutes or until softened. Stir in ricotta cheese and half-and-half until combined. Add lemon zest, juice, pepper and salt. Cook, stirring constantly, for 5 minutes or until hot.

Meanwhile, cook fettuccine according to directions; after the water comes to a boil, add the peas and cook 3 minutes. Drain; reserve 1/2 cup pasta water. Return fettuccine and peas to pot. Add ricotta sauce and toss to coat. Add enough cooking water to moisten. Add green onions and toss to mix. Season with salt and pepper and serve.

Per serving: 344 calories, 15 grams protein, 10 grams fat (27 percent calories from fat), 5.5 grams saturated fat, 49 grams carbohydrate, 34 milligrams cholesterol, 263 milligrams sodium, 4 grams fiber.

Thursday: Family

Wish everyone a happy Thanksgiving with a frozen, oven-ready TURKEY BREAST (such as Jennie-O or another brand). Just follow directions on the package, cooking it frozen. Remove from pan. Place it on carving board and cover to keep warm. Let stand 15 minutes.

Add CRANBERRY SAUCE. Mix 1 cup sugar and 1 cup water in medium saucepan. Bring to boil on medium-high heat. Add 1 (12-ounce) package fresh rinsed cranberries, 1/2 teaspoon cinnamon and 1/2 teaspoon grated orange peel; return to boil. Reduce heat to medium-low; simmer 10 minutes or until cranberries burst and sauce begins to thicken, stirring occasionally. Remove from heat. Stir in 1/2 teaspoon pure vanilla extract. Cool to room temperature. Cover. (May be refrigerated up to 1 week.)

Serve with your own DRESSING, MASHED POTATOES, GREEN BEANS and ROLLS. Buy or make PUMPKIN PIE for dessert and garnish it with light whipped cream.

Tip

Wish everyone a happy Thanksgiving with a frozen, oven-ready TURKEY BREAST (such as Jennie-O or another brand). Just follow directions on the package, cooking it frozen. Remove from pan. Place it on carving board and cover to keep warm. Let stand 15 minutes.

Add CRANBERRY SAUCE. Mix 1 cup sugar and 1 cup water in medium saucepan. Bring to boil on medium-high heat. Add 1 (12-ounce) package fresh rinsed cranberries, 1/2 teaspoon cinnamon and 1/2 teaspoon grated orange peel; return to boil. Reduce heat to medium-low; simmer 10 minutes or until cranberries burst and sauce begins to thicken, stirring occasionally. Remove from heat. Stir in 1/2 teaspoon pure vanilla extract. Cool to room temperature. Cover. (May be refrigerated up to 1 week.)

Serve with your own DRESSING, MASHED POTATOES, GREEN BEANS and ROLLS. Buy or make PUMPKIN PIE for dessert and garnish it with light whipped cream.

Plan

Save enough turkey, mashed potatoes and pie for Friday.

Shopping List

frozen oven-ready turkey breast or whole turkey (such as Jennie-O or another brand), sugar, fresh cranberries, cinnamon, orange, pure vanilla extract, ingredients for your dressing, mashed potatoes, green beans, rolls, pumpkin pie, light whipped cream.

Friday: Heat and Eat

Use some of the leftovers for GRILLED TURKEY AND CHEESE SANDWICHES. Round out the meal with POTATO PATTIES and a SPINACH SALAD. Slice the leftover PIE for dessert.

Tip

Use some of the leftovers for GRILLED TURKEY AND CHEESE SANDWICHES. Round out the meal with POTATO PATTIES and a SPINACH SALAD. Slice the leftover PIE for dessert.

Shopping List

cheese and bread for sandwiches, egg, flour and any oil for potato patties, fresh spinach.

Saturday: Easy Entertaining

Put VERACRUZ-STYLE COD in your collection of guest-pleasing recipes. Serve the colorful dish with BROWN RICE, a CAESAR SALAD and WHOLE-GRAIN ROLLS. Make dessert light with RASPBERRY SORBET.

Shopping List

flour, coarse salt, pepper, cod fillets, extra-virgin olive oil, onion, garlic, canned diced tomatoes with green chilies, pimiento-stuffed olives, capers, dried oregano, fresh parsley, brown rice, Caesar salad, whole-grain rolls, raspberry sorbet.

VERACRUZ-STYLE COD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 2 tablespoons flour
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 4 (4- to 6-ounce) cod fillets (3/4 inch thick), fresh or frozen and thawed
  • 1 1/2 tablespoons extra-virgin olive oil, divided
  • 1 onion, thinly sliced
  • 1 teaspoon minced garlic
  • 1 (14 1/2-ounce) can diced tomatoes with green chilies and juice, undrained
  • 1/3 cup halved pimiento-stuffed olives
  • 1 tablespoon capers, rinsed
  • 1/2 teaspoon dried oregano
  • Chopped fresh parsley for garnish

In a flat pan, mix flour, salt and pepper; add fish and turn to coat. In a large nonstick skillet, heat 1 tablespoon olive oil on medium-high. Add cod and cook 5 to 7 minutes or until golden and just cooked through, turning once. Remove to a platter; cover to keep warm. Heat remaining oil in skillet. Add onion and cook on medium-high for 4 minutes or until golden. Add garlic; cook 1 minute or until fragrant. Stir in tomatoes with juice, olives, capers and oregano; bring to boil. Reduce heat and simmer 3 minutes. Spoon sauce over fish and serve. Garnish with parsley.

Per serving: 181 calories, 20 grams protein, 7 grams fat (35 percent calories from fat), 1 gram saturated fat, 10 grams carbohydrate, 43 milligrams cholesterol, 873 milligrams sodium, 2 grams fiber.

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