health

7 Day Menu Planner for January 08, 2017

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

Sunday: Family

Take the family on a culinary adventure and enjoy TURKISH CHICKEN THIGHS. Serve the flavor-packed chicken with COUSCOUS and FRESH BROCCOLI SPEARS. Drizzle fresh lemon juice over the broccoli for a blast of flavor. Add FLATBREAD. For dessert, enjoy APPLE TURNOVERS (frozen).

Plan

Save enough chicken and couscous for Monday.

Shopping List

bone-in skinless chicken thighs, lemon, plain fat-free or low-fat yogurt, garlic, fresh ginger, paprika, cayenne pepper, dried mint, coarse salt, couscous, fresh broccoli, flatbread, frozen apple turnovers.

TURKISH CHICKEN THIGHS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 30 minutes; refrigeration time: 1 to 24 hours

  • 3 1/2 pounds bone-in skinless chicken thighs
  • 1 tablespoon fresh lemon juice
  • 1 cup plain fat-free or low-fat yogurt
  • 2 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • 1 1/2 teaspoons paprika
  • 1/2 teaspoon cayenne pepper
  • 1 1/2 teaspoons dried mint
  • 1/2 teaspoon coarse salt

Place chicken thighs in a medium bowl; sprinkle with lemon juice and toss to coat. In a separate bowl, whisk together yogurt, garlic, ginger, paprika, cayenne pepper, mint and salt. Pour mixture over chicken and stir to coat. Cover and refrigerate 1 to 24 hours.

Position rack in upper third of oven; heat broiler. Remove chicken and discard marinade. Place chicken on broiler rack and broil 15 minutes or until brown on top. Reduce oven temperature to 400 degrees and bake 15 more minutes or until chicken registers 165 degrees, and serve.

Per serving: 206 calories, 28 grams protein, 9 grams fat (43 percent calories from fat), 2.6 grams saturated fat, 1 gram carbohydrate, 154 milligrams cholesterol, 250 milligrams sodium, no fiber.

Monday: Heat and Eat

Shred and heat the leftover chicken and couscous together and stuff into PITAS for an easy meal. Serve with SLICED CUCUMBERS in cider vinegar. Bump up your calcium intake with PEACH YOGURT (refrigerated, not frozen) for dessert.

Shopping List

pita bread, cucumbers, cider vinegar, peach yogurt (refrigerated, not frozen).

Tuesday: Express

Buy your favorite deli SOUP for a quick meal tonight. Pair it with GRILLED CHEESE AND TOMATO SANDWICHES and packaged SALAD GREENS. How about PLUMS for dessert?

Shopping List

favorite deli soup, cheese, tomatoes and bread for sandwiches, packaged salad greens, plums.

Wednesday: Kids

Once they try it, the kids' new favorite dish will be RAVIOLI BAKE. Heat oven to 375 degrees. In a large bowl, microwave 8 cups fresh spinach on high (100 percent power) for 2 minutes. Coarsely chop 6 ounces frozen turkey meatballs (defrosted) and add to spinach, along with 1 1/2 cups marinara sauce and 3/4 cup water; mix well. Spoon 1 cup mixture into an 8-by-8-inch baking dish. Arrange half of a 9-ounce package of three-cheese ravioli (refrigerated) over mixture and sprinkle with 2 ounces (of 4 ounces total) shredded mozzarella cheese. Repeat layering. Cover tightly with nonstick foil; bake 35 minutes. Remove foil; bake 5 minutes more. Let stand 10 minutes and serve.

Add a CHOPPED LETTUCE SALAD and BREAD STICKS. For dessert, FRESH PINEAPPLE is good.

Shopping List

fresh spinach, frozen turkey meatballs, marinara sauce, refrigerated three-cheese ravioli, shredded mozzarella cheese, lettuce, bread sticks, fresh pineapple.

Thursday: Budget

It's low-cost comfort food, so TUNA MELTS will warm your heart and your tummy. Toast 4 slices whole-grain bread. Combine 2 (6-ounce) cans drained albacore tuna, 1 minced shallot, 2 tablespoons low-fat mayonnaise, 1 tablespoon fresh lemon juice, 1 tablespoon minced flatleaf parsley and 1/8 teaspoon coarse salt. Add a dash of hot sauce and freshly ground black pepper to taste; mix well. Spread 1/4 tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons shredded sharp cheddar cheese. Place slices on a baking sheet and broil 3 to 5 minutes or until the cheese is bubbling and golden brown.

Serve immediately with O'BRIEN POTATOES (frozen) and MIXED GREENS. Fresh ORANGE SECTIONS sprinkled with shredded coconut are dessert.

Shopping List

whole-grain bread, canned albacore tuna, shallot, low-fat mayonnaise, lemon, flatleaf parsley, coarse salt, hot sauce, black pepper, tomatoes, sharp cheddar cheese, frozen O'Brien potatoes, mixed salad greens fresh orange sections, shredded coconut.

Friday: Meatless

For a delicious no-meat dinner, try BROWN RICE-AND-MUSHROOM-STUFFED PEPPERS. Serve the peppers with PEAS AND CARROTS (frozen) and WHOLE-GRAIN ROLLS. Make or buy BAKED CUSTARD for dessert.

Shopping List

red bell peppers, olive oil, shallots, fresh mushrooms, flatleaf parsley, slivered almonds, dry sherry, ancho chili powder, brown rice, tomato juice, black pepper, garlic powder, coarse salt, parmesan cheese, frozen peas and carrots, whole-grain rolls, baked custard.

BROWN RICE-AND-MUSHROOM-STUFFED PEPPERS

Servings: makes 6 peppers

Prep time: 20 minutes

Cook time: about 30 minutes, plus rice

  • 6 medium red bell peppers
  • 1 teaspoon olive oil
  • 3/4 cup finely chopped shallots
  • 4 cups fresh chopped mushrooms
  • 1 cup chopped fresh flatleaf parsley
  • 1/4 cup toasted slivered almonds
  • 3 tablespoons dry sherry
  • 1 1/2 teaspoons ancho chili powder
  • 2 1/2 cups hot cooked brown rice
  • 1 cup tomato juice
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon coarse salt
  • 1/4 cup freshly grated parmesan cheese

Heat oven to 350 degrees. Cut tops off peppers; discard seeds and membranes. Turn peppers cut-side down and place in a shallow baking dish; cover and microwave on high (100 percent power) for 6 minutes; drain and set aside.

Heat olive oil in a large nonstick skillet on medium-high. Add shallots; cook 3 minutes or until softened. Add mushrooms; cook 4 minutes or until tender. Add parsley, almonds, sherry and chili powder; cook 3 minutes. Add rice, tomato juice, black pepper, garlic powder and salt; cook 3 more minutes. Spoon about 3/4 cup rice mixture into each pepper. Top each with 2 teaspoons parmesan. Place peppers in 9-by-13-inch baking dish; bake 15 minutes or until hot. Serve.

Per pepper: 219 calories, 8 grams protein, 5 grams fat (21 percent calories from fat), 1.1 grams saturated fat, 35 grams carbohydrate, 3 milligrams cholesterol, 304 milligrams sodium, 7 grams fiber.

Saturday: Easy Entertaining

Make dinner special with BACON BARBECUE TOP LOIN PORK CHOPS. Serve with frozen CORN SOUFFLE (such as Stouffer's or another brand), GREEN BEANS and CRUSTY BREAD. Buy LEMON MERINGUE PIE for dessert.

Shopping List

top loin boneless pork chops, maple-flavored or other bacon, barbecue sauce, lager or non-alcoholic beer, corn souffle (such as Stouffer's or another brand), green beans, crusty bread, lemon meringue pie.

BACON BARBECUE TOP LOIN PORK CHOPS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 4 top loin boneless pork chops, about 1-inch thick (6 ounces each)
  • 4 slices maple-flavored bacon (or other bacon)
  • 4 tablespoons barbecue sauce
  • 1/2 cup lager (or non-alcoholic beer)

Wrap bacon around edges of pork; secure with a wooden toothpick. Mix together barbecue sauce and beer. Grill chops over direct medium-high heat 4 to 5 minutes per side or until internal temperature reaches 145 degrees (for medium-rare). Brush chops with sauce in the last 5 minutes of cooking time and serve.

Per serving: 247 calories, 29 grams protein, 9 grams fat (34 percent calories from fat), 3 grams saturated fat, 8 grams carbohydrate, 76 milligrams cholesterol, 285 milligrams sodium, no fiber.

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

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.

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

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.

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.

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.

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.

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