health

7 Day Menu Planner for January 15, 2017

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

Sunday: Family

Surprise the family with CAJUN BAKED TURKEY BREAST. Heat oven to 350 degrees. Loosen skin from breast of a 4-to-7-pound bone-in turkey breast to form a pocket. In a small bowl, combine 4 tablespoons canola oil, 2 tablespoons Worcestershire sauce, 2 cloves minced garlic and 2 tablespoons Cajun seasoning. Rub half the mixture under skin and remaining mixture on outside of breast. Place breast on rack in roasting pan. Roast 1 1/4 to 1 3/4 hours, or until a thermometer inserted in thickest part of breast registers 165 degrees. Remove from oven; loosely tent with foil and let stand 10 minutes before slicing. Discard skin.

Serve with packaged BLACK BEANS AND RICE, COLESLAW and BAGUETTES. Buy a COCONUT CAKE for dessert.

Plan

Save enough turkey and cake for Monday.

Shopping List

bone-in turkey breast, canola oil, Worcestershire sauce, garlic, Cajun seasoning, packaged black beans and rice, coleslaw, baguettes, coconut cake.

Monday: Heat and Eat

Use the turkey leftovers for GRILLED TURKEY AND PROVOLONE CHEESE SANDWICHES ON WHOLE-GRAIN BREAD. Serve with BAKED CHIPS and a LETTUCE WEDGE. Slice the leftover CAKE for dessert.

Shopping List

provolone cheese, whole-grain bread, baked chips, lettuce.

Tuesday: Meatless

It's fast and fragrant, so BAKED CURRIED JASMINE RICE AND LENTIL PILAF OVER SPINACH will please everyone. Add WHOLE-GRAIN ROLLS. For dessert, FRESH GRAPES are easy.

Shopping List

butter, jasmine rice, brown lentils, garlic, cinnamon stick, fresh ginger, red curry paste, coarse salt, fresh baby spinach, green onions, whole-grain rolls, fresh grapes.

BAKED CURRIED JASMINE RICE AND LENTIL PILAF OVER SPINACH

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 1 tablespoon butter
  • 1 cup jasmine rice
  • 4 1/4 cups water
  • 1 cup brown lentils
  • 4 cloves garlic, minced
  • 1 cinnamon stick
  • 4 (1/8-inch-thick) slices fresh ginger, peeled
  • 1 to 2 teaspoons red curry paste (see Note)
  • 1/2 teaspoon coarse salt
  • 8 cups fresh baby spinach leaves
  • 4 green onions, sliced

Place rack in lower third of oven; heat to 350 degrees. Melt butter on medium-high in a large ovenproof Dutch oven; add rice and cook, stirring 2 minutes or until lightly toasted. Add water. Stir in lentils, garlic, cinnamon stick, ginger, curry paste and salt; bring to boil, stirring to dissolve curry paste. Cover the pot tightly with lid or foil. Transfer to oven and bake 20 to 25 minutes or until the rice and lentils are tender and all the water is absorbed. Fluff with fork, removing the cinnamon stick and ginger slices. Serve on a bed of spinach; garnish with green onions.

Note: Red curry paste is a blend of chili peppers, garlic, lemon grass and galangal (a root with a flavor similar to ginger). Look for it in jars or cans, or in the Asian section of your supermarket.

Per serving: 391 calories, 19 grams protein, 3 grams fat (7 percent calories from fat), 1.9 grams saturated fat, 73 grams carbohydrate, 8 milligrams cholesterol, 399 milligrams sodium, 10 grams fiber.

Wednesday: Express

Try frozen VEGGIE BURGERS for a quick meal tonight. Enjoy them on toasted WHOLE-GRAIN BUNS with lettuce, tomatoes, pickles, mayonnaise and mustard. You could top them with blue cheese crumbles (or use another cheese). Serve with OVEN FRIES (frozen). Scoop LIME SHERBET for dessert.

Plan

Save enough sherbet for Saturday.

Shopping List

any frozen veggie burgers, whole-grain buns, lettuce, tomatoes, pickles, mayonnaise, mustard, blue cheese crumbles or another cheese, frozen oven fries, lime sherbet.

Thursday: Kids

The kids will thank you for preparing CHICKEN ORZO tonight. Heat a large nonstick skillet on medium.

Meanwhile, in a medium bowl, combine 1/4 cup reduced-fat mayonnaise and 1 (0.87-ounce) package onion gravy mix. Coat both sides of 1 1/2 pounds chicken breast cutlets in mixture and place in skillet. Add remaining mixture to pan and cook 1 minute on each side until chicken begins to brown. Stir in 1 1/2 cups water, 1 (10-ounce) can mild diced tomatoes and green chilies with liquid and 8 ounces orzo until all ingredients are well-blended. Cover and cook 4 minutes. Reduce heat to medium-low; simmer 4 to 5 minutes, stirring occasionally, until most of liquid is absorbed and orzo is tender. Serve immediately.

Add CELERY STICKS WITH SHREDDED CHEESE and SOFT ROLLS. For dessert, APPLE SLICES are noisy and crispy.

Shopping List

reduced-fat mayonnaise, packaged onion gravy mix, chicken breast cutlets, canned mild diced tomatoes and green chilies, orzo, celery, any shredded cheese, soft rolls, apples.

Friday: Budget

For a low-cost, flavorful dinner, try ORANGE BEEF WITH RICE. Serve it with MIXED GREENS and CRUSTY BREAD. STRAWBERRIES are your dessert.

Shopping List

canola oil, lean ground beef, onion, garlic, sliced fresh mushrooms, shredded carrots, packaged long-grain and wild rice, orange juice, lower-sodium beef broth, mixed salad greens, crusty bread, strawberries.

ORANGE BEEF WITH RICE

Prep time: 10 minutes

Cook time: about 30 minutes

  • 1 tablespoon canola oil
  • 1 pound lean ground beef
  • 1 small onion, chopped
  • 2 cloves garlic, sliced
  • 1 (8-ounce) package sliced fresh mushrooms
  • 1 cup shredded carrots
  • 1 (6-ounce) package long-grain and wild rice
  • 3/4 cup orange juice
  • 1 (14-ounce) can lower-sodium beef broth

In a large pot, heat canola oil on medium-high. Add beef and onion. Cook, stirring frequently, for 5 minutes; drain. Add garlic, mushrooms and carrots. Cook 5 more minutes or until beef is no longer pink and vegetables are softened. Add rice mix and seasoning packet, orange juice and broth; bring to boil. Reduce heat and simmer, covered, 20 minutes or until liquid has been absorbed, and serve.

Per serving: 354 calories, 24 grams protein, 12 grams fat (32 percent calories from fat), 3.5 grams saturated fat, 36 grams carbohydrate, 52 milligrams cholesterol, 524 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Serve your guests PASTA WITH SHRIMP AND ASPARAGUS IN TARRAGON CREAM SAUCE for a special treat. On the side, add an ARUGULA SALAD and SOURDOUGH BREAD. Leftover SHERBET and PIROUETTES (rolled cookies) are good for dessert.

Shopping List

linguine, butter, asparagus, leek, half-and-half, tarragon, lemon, coarse salt, large shrimp, arugula, sourdough bread, pirouettes (rolled cookies).

PASTA WITH SHRIMP AND ASPARAGUS IN TARRAGON CREAM SAUCE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 8 ounces linguine
  • 2 tablespoon butter
  • 1/2 pound asparagus, trimmed and sliced diagonally into 1 1/2-inch pieces (2 cups)
  • 1 medium leek, white and pale green parts only, cleaned and thinly sliced (1 1/2 cups)
  • 1 cup half-and-half
  • 1 tablespoon tarragon
  • 1 teaspoon grated lemon peel
  • 1 tablespoon lemon juice
  • 1 teaspoon coarse salt
  • 1 pound large shrimp, peeled and deveined

Cook linguine as directed on package. Drain, reserving 1/4 cup of the pasta cooking water.

Meanwhile, melt butter in large, deep skillet on medium heat. Add asparagus and leeks; cook and stir 5 minutes or until asparagus is tender-crisp and leeks are softened. Stir in half-and-half, tarragon, lemon peel, lemon juice and salt. Bring to boil. Stir shrimp into skillet. Reduce heat to low; simmer 5 minutes or until just until shrimp turn pink. Add linguine and reserved pasta cooking water; toss to coat well. Serve immediately.

Per serving: 304 calories, 21 grams protein, 10 grams fat (28 percent calories from fat), 5.5 grams saturated fat, 35 grams carbohydrate, 131 milligrams cholesterol, 454 milligrams sodium, 2 grams fiber.

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.

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