health

7 Day Menu Planner for January 01, 2017

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

Sunday: Family

It's not your mother's meatloaf, but OLIVE TAPENADE MEATLOAF is just as flavorful and perfect for the family. Serve it with ORZO tossed with fresh chopped parsley and butter. Add GREEN BEANS with CHERRY TOMATO HALVES on the side of the plate to give it some color. Warm up WHOLE-GRAIN ROLLS. STRAWBERRIES with a dab of VANILLA ICE CREAM makes a good dessert.

Plan

Save enough meatloaf, olive tapenade and green beans for Monday.

Shopping List

lean ground beef, eggs, bread for crumbs, jarred or canned olive tapenade (olive spread), onion powder, coarse salt, pepper, orzo, parsley, butter, green beans, cherry tomatoes, whole-grain rolls, strawberries, vanilla ice cream.

OLIVE TAPENADE MEATLOAF

Servings: makes 8 slices

Prep time: 10 minutes

Cook time: about 1 hour; standing time: 10 minutes

  • 1 1/2 pounds lean ground beef
  • 2 lightly beaten eggs
  • 3/4 cup soft bread crumbs (about 1 slice bread)
  • 1/3 cup (jar or can) olive tapenade (olive spread)
  • 1/4 teaspoon onion powder
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper

Heat oven to 350 degrees. Combine beef, eggs, bread crumbs, tapenade, onion powder, salt and pepper in a large bowl; mix lightly but thoroughly. Shape mixture into an 8-by-4-inch loaf; place on rack in broiler pan. Bake about 1 hour or until meatloaf's internal temperature registers 160 degrees. Let stand 10 minutes. Slice and serve with extra tapenade, if desired.

Per slice: 165 calories, 20 grams protein, 8 grams fat (44 percent calories from fat), 2.1 grams saturated fat, 3 grams carbohydrate, 93 milligrams cholesterol, 379 milligrams sodium, no fiber.

Monday: Heat and Eat

Make MEATLOAF SANDWICHES on SOURDOUGH BREAD. Spread one side of the bread with leftover olive tapenade and the other with low-fat mayonnaise; top with leftover meatloaf and romaine. Serve with leftover GREEN BEANS. Fresh TROPICAL FRUIT makes a good dessert.

Shopping List

sourdough bread, low-fat mayonnaise, romaine, fresh tropical fruit.

Tuesday: Meatless

CHICKPEA AND RICE STEW is packed with flavor and fiber. On the side, add SLICED CUCUMBERS IN YOGURT (plain) and WHOLE-WHEAT PITAS. For dessert, try APRICOTS.

Shopping List

extra-virgin olive oil, onions, cumin, ground coriander, orange juice, unsalted vegetable broth, canned reduced-sodium chickpeas, sweet potato, basmati rice, coarse salt, pepper, fresh cilantro, cucumbers, plain yogurt, whole-wheat pitas, apricots

CHICKPEA AND RICE STEW

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 40 minutes

  • 1 tablespoon extra-virgin olive oil
  • 3 medium onions, halved and thinly sliced
  • 2 teaspoons cumin
  • 2 teaspoons ground coriander
  • 3/4 cup orange juice
  • 4 cups unsalted vegetable broth
  • 2 (15-ounce) cans reduced-sodium chickpeas, rinsed
  • 1 medium sweet potato, peeled and diced
  • 2/3 cup basmati rice
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1/2 cup chopped fresh cilantro

In a large pan, heat oil on medium; add onions and cook 10 to 12 minutes or until softened and well-browned, stirring often. Add cumin and coriander and stir 15 seconds. Add orange juice and vegetable broth. Stir in chickpeas, sweet potato, rice and salt. Bring to boil; reduce heat to low and cover. Simmer 25 to 30 minutes or until rice is tender and potatoes are breaking down to thicken the liquid. Stir occasionally. Season with pepper. (The stew will be thick and will continue to thicken upon standing. Add more broth to thin, if desired, or when reheating.) Serve topped with cilantro.

Per serving: 327 calories, 11 grams protein, 4 grams fat (10 percent calories from fat), 0.3 gram saturated fat, 63 grams carbohydrate, no cholesterol, 271 milligrams sodium, 9 grams fiber.

Wednesday: Budget

Boneless pork shoulder roast is an economical cut and makes great PULLED PORK. Try a barbecue-flavor seasoning packet for the slow cooker (such as McCormick's or another brand), and you're on your way to an easy, no-fuss meal. All you do is follow the directions on the packet. Serve with deli COLESLAW and add shredded carrots to the mixture. Make or buy POTATO SALAD and add WHOLE-GRAIN BREAD. PEACHES are a simple dessert.

Tip

Cut the pork into several chunks before adding to the slow cooker; take off as much fat as you can.

Plan

Save enough pork and any carrots for Thursday; save enough peaches for Friday.

Shopping List

boneless pork shoulder roast, barbecue-flavor seasoning packet for slow cooker (such as McCormick's or another brand), deli coleslaw, shredded carrots, homemade or deli potato salad, whole-grain bread, peaches.

Thursday: Kids

Use the leftover pork for BARBECUE PULLED PORK SANDWICHES on whole-grain buns. Serve with deli CARROT SALAD, using any leftover carrots, and add BAKED CHIPS to the plate. How about PEARS for dessert?

Shopping List

whole-grain buns, deli carrot salad, baked chips, pears.

Friday: Express

For a quick meal, look for a frozen SPINACH PIZZA (such as Amy's or another brand). Serve it with packaged SALAD GREENS. Buy CHOCOLATE CAKE for dessert and serve it with leftover PEACHES.

Plan

Save enough cake for Saturday.

Shopping List

frozen spinach pizza (such as Amy's or another brand), packaged salad greens, chocolate cake.

Saturday: Easy Entertaining

It takes a little extra time, but CRUNCHY WALNUT-CRUSTED SALMON FILLETS is a great entree for guests. Serve it with LONG-GRAIN AND WILD RICE (packaged), a BIBB LETTUCE SALAD and BAGUETTES. For dessert, leftover CAKE with RASPBERRY SORBET is festive.

Shopping List

walnuts, dry breadcrumbs, lemon, extra-virgin olive oil, fresh dill, coarse salt, pepper, salmon fillets (skin on), Dijon mustard, packaged long-grain and wild rice, bibb lettuce, baguettes, raspberry sorbet.

CRUNCHY WALNUT-CRUSTED SALMON FILLETS

Servings: makes 6 servings

Cook time: 15 to 20 minutes

  • 1 cup walnuts
  • 3 tablespoons dry breadcrumbs
  • 3 tablespoons lemon rind, finely grated
  • 1 1/2 tablespoons extra-virgin olive oil
  • 1 1/2 tablespoons fresh dill, chopped
  • Coarse salt and pepper to taste
  • 6 (4- or 5-ounce) salmon fillets, skin on
  • Dijon mustard to taste
  • 2 tablespoons fresh lemon juice

Place walnuts in food processor; coarsely chop. Add breadcrumbs, lemon rind, oil and dill; pulse until crumbly. (Mixture should stick together.) Season with salt and pepper; set aside. Arrange salmon skin-side-down on parchment paper-lined rimmed baking sheet. Brush tops with mustard. Spoon 1/3 cup of walnut crumb mixture over each fillet; gently press mixture into the surface of salmon. Cover with plastic wrap; refrigerate for up to 2 hours.

Heat oven to 350 degrees. Bake fillets 15 to 20 minutes or until salmon is opaque throughout. Just before serving, sprinkle each fillet with lemon juice.

Per serving: 304 calories, 27 grams protein, 2 grams fat (57percent calories from fat), 2.5 grams saturated fat, 6 grams carbohydrate, 53 milligrams cholesterol, 114 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for December 25, 2016

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

Sunday: Family

Celebrate the new year with SLICED BAKED HAM and HOPPIN' JOHN, a dish with black-eyed peas that's guaranteed to bring you luck. Serve it with COLLARD GREENS and CORNBREAD MUFFINS (from a mix). For dessert, your AMBROSIA is a good way to end the meal.

Plan

Save enough ham and ambrosia for Monday.

Shopping List

baked ham, dry black-eyed peas, smoked turkey leg, onion, crushed red pepper, coarse salt, pepper, rice, smoked cheddar cheese, collard greens, cornbread mix, ambrosia.

HOPPIN' JOHN

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 1 1/2 to 2 hours

  • 1 1/2 cups dry black-eyed peas
  • 1- to 1 1/2-pound smoked turkey leg
  • 1 onion, chopped
  • 1/2 teaspoon crushed red pepper
  • Coarse salt and pepper to taste
  • Water
  • 1 1/2 cups rice
  • Shredded smoked cheddar cheese for garnish

In a large pot, combine peas, turkey leg, onion, crushed red pepper and salt and pepper. Cover with water and bring to a boil. Reduce heat to low and simmer 1 1/4 to 1 1/2 hours. Remove turkey leg, remove meat from bones, chop meat and return to pot; discard bones. Stir in the rice; cover and cook 20 minutes or until rice is tender. (Add more water if necessary.) Serve immediately, garnished with cheese.

Per serving: 304 calories, 22 grams protein, 4 grams fat (12 percent calories from fat), 1.3 grams saturated fat, 47 grams carbohydrate, 43 milligrams cholesterol, 383 milligrams sodium, 6 grams fiber.

Monday: Heat and Eat

Leftover ham works wonders in FETTUCCINE AND HAM SALAD. Cook 1/2 cup sliced carrots until tender; drain and cool. Cook 8 ounces spinach fettuccine according to package directions; drain. In a large bowl, toss 12 ounces cooked chopped (leftover) ham, carrots, fettuccine and 1 small thinly sliced red onion (separated into rings). In a separate small bowl, mix together 1/4 cup tarragon vinegar, 1 tablespoon olive oil and 1/4 teaspoon dried basil. Pour over pasta mixture; toss to coat. Serve warm or cold.

Add a MIXED GREENS SALAD and WHOLE-GRAIN ROLLS. Leftover AMBROSIA is your dessert.

Shopping List

carrots, spinach fettuccine, red onion, tarragon vinegar, olive oil, dried basil, mixed salad greens, whole-grain rolls.

Tuesday: Express

Make an easy meal of frozen MARYLAND-STYLE CRAB CAKES (such as SeaPak or another brand) and TARTAR SAUCE. Serve with frozen SWEET POTATO FRIES and deli COLELAW. Add PEACHES with a sprinkle of nutmeg for dessert.

Shopping List

frozen Maryland-style crab cakes (such as SeaPak or another brand), tartar sauce, frozen sweet potato fries, deli coleslaw, peaches, nutmeg.

Wednesday: Kids

Keep the kids smiling with PEANUT BUTTER AND BANANA SANDWICHES on RAISIN BREAD. On the side, add CELERY and CARROT STICKS along with their favorite DIP. GRAHAM CRACKERS and SLICED APPLES are great for munching.

Shopping List

peanut butter, bananas, raisin bread, celery and carrot sticks, kids' favorite dip, graham crackers, apples.

Thursday: Meatless

BAKED POTATOES are special when they are topped with AVOCADO MOUSSE. In a food processor, combine 2 ripe Hass avocados (pitted, peeled and sliced), 1 tablespoon lemon juice, 1/2 teaspoon thyme, 1 teaspoon coarse salt and 1/4 teaspoon pepper; process until smooth. Transfer to a small bowl and fold in 1/2 cup reduced-fat sour cream. Serve immediately over potatoes.

Serve with a SPINACH SALAD with hard-cooked EGG WEDGES and WHOLE-GRAIN BREAD. Make LEMON PUDDING with 1 percent milk for dessert.

Shopping List

potatoes to bake, Hass avocados, lemon, dried thyme, coarse salt, pepper, reduced-fat sour cream, fresh spinach, eggs, whole-grain bread, lemon pudding mix, 1 percent milk.

Friday: Budget

When we're down to our last few food dollars, TUNA NOODLE CASSEROLE always comes to the rescue for another good, low-cost meal. Heat oven to 350 degrees. Mix 2 (6-ounce) cans drained light tuna, 1 (10 3/4-ounce) can less-fat/less-sodium cream of celery soup and 12 ounces cooked elbow macaroni. Spoon into a 2-quart baking dish coated with cooking spray. Top with any crushed chips and bake 30 minutes or until heated through and bubbly.

Serve with a ROMAINE SALAD and CRUSTY ROLLS. For dessert, RED AND GREEN GRAPES are easy.

Tip

Add any leftover cooked vegetables to the tuna mixture before baking.

Shopping List

canned light tuna, less-fat/less-sodium cream of celery soup, elbow macaroni, cooking spray, any chips, romaine, crusty rolls, red and green grapes.

Saturday: Easy Entertaining

Invite friends for BROILED LAMB CHOPS WITH YOGURT SAUCE served over COUSCOUS. Add GREEN PEAS (frozen) on the side, along with a BOSTON LETTUCE SALAD and FLATBREAD. Make pretty CRANBERRY PEAR TARTLETS for dessert.

Shopping List

couscous, lamb loin chops, coarse salt, pepper, cooking spray, plain fat-free yogurt, fresh parsley, fresh mint, dried or fresh basil, honey, frozen green peas, Boston lettuce, flatbread, fresh cranberries, allspice, cinnamon, ripe pears, mini phyllo shells, walnuts, orange.

CRANBERRY PEAR TARTLETS

Servings: makes 30 tartlets

Prep time: about 10 minutes

Cook time: 15 minutes

  • 1/2 cup fresh cranberries
  • 1/4 cup honey
  • 1/4 teaspoon allspice
  • 1/8 teaspoon cinnamon
  • 2 ripe pears, peeled, cored and chopped
  • 2 (2.1-ounce) boxes mini phyllo shells, thawed
  • 1/4 cup chopped walnuts
  • Finely grated orange zest

In a small saucepan, combine cranberries, honey, allspice and cinnamon; bring to boil; reduce heat to low and simmer 5 minutes. Stir in pears and simmer 10 minutes or until excess liquid has cooked off. Let cool, then spoon mixture into shells. Divide walnuts and sprinkle over tartlets; lightly grate orange zest over top. Serve.

Per tartlet: 40 calories, no protein, 2 grams fat (36 percent calories from fat), 0.1 gram saturated fat, 7 grams carbohydrate, no cholesterol, 13 milligrams sodium, 1 gram fiber.

BROILED LAMB CHOPS WITH YOGURT SAUCE OVER COUSCOUS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 1 cup water
  • 3/4 cup couscous
  • 8 (4-ounce) lamb loin chops, trimmed
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper, divided
  • 1/3 cup plain fat-free yogurt
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh mint
  • 1/2 teaspoon dried basil or 1 tablespoon chopped fresh basil
  • 1 teaspoon honey

Heat broiler. Boil water; add couscous. Remove from heat; cover and let stand 5 minutes. Fluff with fork.

Meanwhile, sprinkle lamb with salt and 1/8 teaspoon pepper. Place lamb on broiler pan coated with cooking spray; broil 5 minutes on each side or until desired degree of doneness. While lamb cooks, combine remaining pepper, yogurt, parsley, mint, basil and honey; mix well. Serve lamb with sauce over couscous.

Per serving: 327 calories, 31 grams protein, 9 grams fat (25 percent calories from fat), 3.1 grams saturated fat, 29 grams carbohydrate, 83 milligrams cholesterol, 333 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for December 18, 2016

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

Sunday: Family/Christmas

Enjoy a bountiful brunch of BACON AND HASH BROWN EGG BAKE before the big meal later in the day. Serve the savory dish with ORANGE AND GREAPEFRUIT SECTIONS sprinkled with fresh mint. Start the meal with SPICY TOMATO JUICE.

Plan

Prepare the Egg Bake the day before. Save enough of it for Monday.

Shopping List

bacon, red bell pepper, onion, packaged sliced fresh mushrooms, Dijon mustard, coarse salt, pepper, 1 percent milk, eggs, cooking spray, packaged frozen hash-browned potatoes, Swiss, cheddar, Monterey Jack or Colby cheese, orange and grapefruit sections, fresh mint, spicy tomato juice.

BACON AND HASH BROWN EGG BAKE

Servings: makes 12 servings

Prep time: 20 minutes; refrigeration time: 8 to 24 hours

Cook time: about 1 hour to 1 1/4 hours; standing time: 5 minutes

  • 1 pound bacon, cut into 1-inch pieces
  • 1 medium red bell pepper, chopped
  • 1 medium onion, chopped
  • 1 (8-ounce) package sliced fresh mushrooms
  • 2 tablespoons Dijon mustard
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 3/4 cup 1 percent milk
  • 12 eggs
  • 1 (32-ounce) package frozen hash-browned potatoes, thawed
  • 2 cups shredded Swiss, cheddar, Monterey Jack or Colby cheese, divided

In a large nonstick skillet, cook bacon until crisp. Remove from skillet to small bowl lined with paper towels. Cover; refrigerate. Drain skillet, reserving 1 tablespoon drippings. In same skillet, cook bell pepper, onion and mushrooms in drippings on medium for 4 minutes. Stir occasionally. Stir in mustard, salt and pepper; set aside. In a large bowl, beat milk and eggs with whisk; set aside.

Coat a 9-by-13-inch glass baking dish with cooking spray. Spread half the potatoes in dish. Spread pepper and onion mixture over top. Sprinkle with 1 cup of the cheese. Spread remaining potatoes over top. Pour egg mixture over all. Cover and refrigerate 8 to 24 hours.

Heat oven to 325 degrees. Uncover dish and bake 50 to 60 minutes or until thermometer inserted in center reads 160 degrees. Sprinkle with remaining cheese and the bacon. Bake 3 to 5 minutes longer or until knife inserted in center comes out clean, top is puffed and cheese is melted. Let stand 5 minutes before serving. Cut into squares and enjoy. (Adapted from "Betty Crocker: Fresh From the Freezer," Grace Wells and Cathy Swanson, senior editors; Houghton Mifflin Harcourt, 2016.)

Per serving: 296 calories, 19 grams protein, 17 grams fat (50 percent calories from fat), 6.9 grams saturated fat, 18 grams carbohydrate, 218 milligrams cholesterol, 476 milligrams sodium, 2 grams fiber.

Monday: Heat & Eat

Heat the leftover BACON AND HASH BROWN EGG BAKE for an easy meal. Serve it with a LETTUCE WEDGE. For dessert, munch on delicious CHRISTMAS COOKIES.

Shopping List

lettuce, Christmas cookies.

Tuesday: Kids

The kids will like this slightly sweet BARBECUE MEATLOAF with no icky onions and green peppers. Heat oven to 350 degrees. In a large bowl, combine 1/3 cup barbecue sauce, 1 tablespoon Worcestershire sauce, 1 teaspoon coarse salt, 1 1/2 teaspoons onion powder, 1/4 teaspoon garlic powder, 1 egg, 1 tablespoon milk and 1/4 teaspoon ground black pepper; mix together until well-blended. Stir in 1 1/2 cups bran flakes cereal and let stand 5 minutes. Add 1 1/2 pounds lean ground beef; mix well. Shape into a 9-by-5-inch loaf. Place on rack in baking dish lined with foil. Bake 1 hour 15 minutes or until meatloaf reaches an internal temperature of 165 degrees. Brush with additional barbecue sauce; bake 10 more minutes. Let stand 5 minutes; slice and serve.

Add MASHED POTATOES, frozen GREEN PEAS and BREAD STICKS. How about CHOCOLATE ICE CREAM for a dessert the kids will love?

Plan

Save enough ice cream for Friday.

Shopping List

barbecue sauce, Worcestershire sauce, coarse salt, onion powder, garlic powder, egg, milk, black pepper, bran flakes cereal, lean ground beef, potatoes to mash, frozen green peas, bread sticks, chocolate ice cream.

Wednesday: Express

Change the dinner tune tonight with a CURRIED EGG SALAD PLATTER. Season deli egg salad with some curry powder. Serve it on LETTUCE and surround it with GRAPES and CELERY STICKS. Add WHOLE-GRAIN BREAD in case anyone wants to make sandwiches. Enjoy FRESH PINEAPPLE for dessert.

Shopping List

deli egg salad, curry powder, lettuce, grapes, celery sticks, whole-grain bread, fresh pineapple.

Thursday: Meatless

Top refrigerated or frozen CHEESE RAVIOLI with any MARINARA SAUCE for a no-meat dinner. Garnish it with freshly grated PARMESAN CHEESE. Add a SPINACH SALAD and GARLIC BREAD. MANDARIN ORANGE SECTIONS are dessert.

Shopping List

refrigerated or frozen cheese ravioli, any marinara sauce, parmesan cheese, fresh spinach, garlic bread, mandarin orange sections.

Friday: Budget

It's a good time to hold the food budget in check, and WHITE BEAN SOUP WITH PEPPERS AND BACON won't stretch it too far. Serve the soup with MIXED GREENS and CRUSTY BREAD. Leftover ICE CREAM is an easy dessert.

Shopping List

dried white beans, bacon, red bell peppers, onions, carrot, sugar, onion powder, garlic powder, black pepper, cayenne pepper, garlic, unsalted chicken broth, fresh parsley, mixed salad greens, crusty bread.

WHITE BEAN SOUP WITH PEPPERS AND BACON

Servings: makes about 8 cups

Prep time: 20 minutes; standing time: 1 hour

Cook time: about 1 1/4 hours

  • 1 1/2 cups dried white beans
  • 5 slices bacon
  • 2 medium red bell peppers, chopped
  • 2 medium onions, chopped
  • 1 cup chopped carrot
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon cayenne pepper
  • 4 cloves garlic, minced
  • 6 cups unsalted chicken broth
  • 1/2 cup chopped fresh parsley

Sort and wash beans; place in a large pot. Cover with 2 inches water above beans; bring to a boil and cook 2 minutes. Remove from heat and let stand 1 hour; drain. Remove beans from pot and set aside.

Cook the bacon in the same pot on medium until crisp. Remove bacon; crumble and set aside. In same pot, add bell peppers, onions, carrot, sugar, onion powder, garlic powder, black pepper, cayenne pepper and garlic to bacon drippings; cook 10 minutes or until browned. Stir in broth, scraping pan to loosen browned bits. Add beans. Bring to boil; cover, reduce heat and simmer 1 hour or until beans are tender. Blend some of mixture until smooth (use an immersion blender if available). After blending, return pureed mixture to pan. Stir in crumbled bacon and parsley and serve. (Soup may be thick; if necessary, thin soup with water to make 8 cups.)

Per cup: 245 calories, 9 grams protein, 9 grams fat (33 percent calories from fat), 3 grams saturated fat, 31 grams carbohydrate, 10 milligrams cholesterol, 207 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

We recommend SHRIMP PAELLA for your favorite friends and your "yummy" recipe file. All you need alongside is BIBB LETTUCE and SOURDOUGH BREAD. Keep dessert light with a citrus SORBET and BUTTER COOKIES.

Shopping List

extra-virgin olive oil, sweet onions (such as Vidalia), garlic, red bell pepper, rice, unsalted chicken broth, dry white wine, black pepper, saffron or turmeric, uncooked shrimp, frozen peas, coarse salt, fresh parsley, lemons, bibb lettuce, sourdough bread, citrus sorbet, butter cookies.

SHRIMP PAELLA

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 35 minutes

  • 3 tablespoons extra-virgin olive oil
  • 2 medium sweet onions (such as Vidalia), chopped
  • 4 cloves garlic, chopped
  • 1 medium red bell pepper, chopped
  • 1 1/2 cups rice
  • 4 cups unsalted chicken broth, divided
  • 1/2 cup dry white wine
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon crumbled saffron or turmeric
  • 2 pounds uncooked shrimp, peeled and deveined
  • 1 cup frozen peas
  • Coarse salt and pepper to taste
  • Fresh chopped parsley
  • Lemon wedges

Heat olive oil in a large Dutch oven on medium-high. Add onions, garlic and bell pepper; cook and stir 5 minutes or until onions begin to brown. Add rice; cook and stir 5 minutes until rice begins to look translucent and has a slightly nutty aroma. Stir in 3 1/2 cups broth, wine, pepper and saffron. Bring to boil; stir. Cover and reduce heat to low. Simmer 20 minutes or until rice has absorbed most of the liquid. Stir in shrimp, peas and remaining broth. Cover and cook on medium for 5 minutes or until shrimp turn pink and broth is absorbed, stirring occasionally. Stir before serving. Salt and pepper to taste. Garnish each serving with fresh chopped parsley and a lemon wedge.

Per serving: 309 calories, 26 grams protein, 6 grams fat (17 percent calories from fat), 0.8 gram saturated fat, 34 grams carbohydrate, 183 milligrams cholesterol, 218 milligrams sodium, 2 grams fiber.

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