health

7 Day Menu Planner for January 29, 2017

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

Sunday: Family

Root for your favorite team with SLOW COOKER CHILI standing by for halftime eating. In a large nonstick skillet, cook 2 pounds lean ground beef on medium for 6 to 8 minutes or until no longer pink. Place cooked beef in a 4-quart or larger slow cooker. Add 1 package any slow cooker chili seasoning mix, 2 (14.5-ounce) cans undrained no-salt-added diced tomatoes, 2 (14.5-ounce) cans rinsed reduced-sodium kidney or pinto beans (or combination) and 1 (8-ounce) can no-salt-added tomato sauce. Cover and cook on low 8 hours or on high 4 hours. Stir before serving. Garnish it with shredded cheddar cheese, sour cream and chopped onions.

Add deli COLESLAW and CORNBREAD (from a mix) to accompany the feast. BROWNIES are dessert.

Plan

Save enough chili for Monday and enough brownies for Tuesday.

Shopping List

lean ground beef, any packaged slow cooker chili seasoning mix, canned no-salt-added diced tomatoes, canned reduced-sodium kidney or pinto beans, canned no-salt-added tomato sauce, cheddar cheese, sour cream, onions, deli coleslaw, cornbread mix, brownies.

Monday: Heat and Eat

Heat the leftover CHILI for tonight and serve it over BROWN RICE to stretch it. Add MIXED SALAD GREENS and CRUSTY BREAD. Serve fresh PINEAPPLE CHUNKS for a light dessert.

Shopping List

brown rice, mixed salad greens, crusty bread, fresh pineapple.

Tuesday: Express

REUBEN WRAPS make a quick meal. Spread 4 (8-inch) whole-wheat tortillas with 1 tablespoon Thousand Island dressing. Top each tortilla with 1 1/2 cups (6 cups total) fresh baby spinach, 2 ounces (8 ounces total) deli sliced honey-roasted smoked or other turkey breast, 1 ounce sliced (4 ounces total) reduced-fat Swiss cheese and 1 cup (4 cups total) bagged coleslaw mix. Roll tightly. Wrap each in plastic wrap; refrigerate 15 minutes. Cut diagonally in halves. Serve with OVEN FRIES (frozen). Leftover BROWNIES are dessert.

Shopping List

whole-wheat tortillas, Thousand Island dressing, fresh baby spinach, deli sliced honey-roasted smoked or other turkey breast, reduced-fat Swiss cheese, bagged coleslaw mix, frozen oven fries.

Wednesday: Kids

Ask the kids what their favorite food groups are, and they'll include spaghetti and pizza, so tonight's SPAGHETTI PIZZA will be a winner.

Heat oven to 425 degrees. Break 8 ounces spaghetti into 2-inch pieces; cook according to package directions; drain. In a large bowl, beat 2 eggs. Gradually add 1/2 cup 1 percent milk, 1 cup shredded part-skim mozzarella and 1/2 teaspoon garlic powder. Stir in spaghetti pieces. Coat a rimmed 10 1/2-by-15 1/2-by-1 1/2-inch baking pan with cooking spray. Spread spaghetti mixture into pan, building up sides slightly. Bake 15 minutes. Remove from oven. Spread 1 (26-ounce) jar red spaghetti sauce over crust. Spread 2 cups cooked broccoli florets and 1 thinly sliced zucchini over sauce. Sprinkle with 1 more cup mozzarella. Bake 35 minutes. Let stand 5 minutes before cutting.

Serve with a CHOPPED LETTUCE SALAD. Add PEACHES for dessert.

Shopping List

spaghetti, eggs, 1 percent milk, part-skim mozzarella, garlic powder, cooking spray, jarred red spaghetti sauce, broccoli, zucchini, lettuce, peaches.

Thursday: Meatless

Enjoy a no-meat dinner with POLENTA GRATIN WITH MUSHROOMS AND CHEESE. Serve it with a SPINACH SALAD with sliced hard-cooked EGGS and FOCACCIA. Scoop STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

cooking spray, tube of sun-dried tomato or regular polenta, packaged sliced crimini mushrooms, garlic, coarse salt, sun-dried tomato Alfredo sauce (such as Classico or another brand), fresh basil, 50 percent light cheddar cheese, fresh spinach, eggs, focaccia, strawberry ice cream.

POLENTA GRATIN WITH MUSHROOMS AND CHEESE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 15 minutes

  • 1 (16-ounce) tube sun-dried tomato or regular polenta, cut into 1/4-inch slices (see Note)
  • 1 (8-ounce) package sliced crimini mushrooms
  • 1 teaspoon minced garlic
  • 1/4 teaspoon coarse salt
  • 1/3 cup sun-dried tomato Alfredo sauce (such as Classico or another brand)
  • 1/4 cup chopped fresh basil
  • 1/4 cup shredded 50 percent light cheddar cheese

Heat oven to 450 degrees. In a 7-by-11-inch baking dish coated with cooking spray, arrange polenta slices, allowing slices to overlap. Heat a large nonstick skillet on medium-high. Add mushrooms; cook 2 minutes, stirring frequently. Stir in garlic and salt. Cover, reduce heat and cook 2 minutes. Stir in Alfredo sauce and basil. Spoon mushroom mixture evenly over polenta. Top with cheese. Bake 9 minutes or until thoroughly heated, and serve.

Note: Polenta can usually be found in the produce or pasta section of your grocery store.

Per serving: 142 calories, 7 grams protein, 4 grams fat (23 percent calories from fat), 2.1 grams saturated fat, 21 grams carbohydrate, 15 milligrams cholesterol, 580 milligrams sodium, 2 grams fiber.

Friday: Budget

You won't care that SKILLET BEEF AND MASHED POTATO PIE is inexpensive because it's comfort food at its best. Serve it with a LETTUCE WEDGE and BREAD STICKS. RED AND GREEN GRAPES are always good for dessert.

Shopping List

meatloaf mix (ground beef, pork and veal), dried Greek seasoning, canned no-salt-added tomato sauce, frozen peas and carrots, refrigerated prepared garlic mashed potatoes or other mashed potatoes, lettuce, bread sticks, red and green grapes.

SKILLET BEEF AND MASHED POTATO PIE

Servings: makes 5 servings

Prep time: 10 minutes

Cook time: about 20 minutes

  • 1 1/2 pounds meatloaf mix (ground beef, pork and veal)
  • 3 teaspoons dried Greek seasoning, divided
  • 2 (8-ounce) cans no-salt-added tomato sauce
  • 1 (10-ounce) package frozen peas and carrots (thawed)
  • 1 (25-ounce) container refrigerated prepared garlic mashed potatoes or other mashed potatoes

Heat a large nonstick ovenproof skillet on medium-high. Add meat mix and cook 8 minutes or until no longer pink; drain. Add 2 teaspoons of the Greek seasoning, tomato sauce, and peas and carrots. Bring to boil. Lower heat to medium and simmer 5 minutes, stirring occasionally.

Meanwhile, heat potatoes in microwave according to directions. Stir the remaining Greek seasoning into potatoes. Heat broiler. Spread heated potatoes over meat mixture. Wrap handle in foil. Place skillet under broiler, 4 inches from heat, 2 to 3 minutes or until potatoes are brown. Serve immediately.

Per serving: 353 calories, 33 grams protein, 11 grams fat (27 percent calories from fat), 3 grams saturated fat, 32 grams carbohydrate, 91 milligrams cholesterol, 571 milligrams sodium, 5 grams fiber.

Saturday: Easy Entertaining

Our neighbors enjoyed ROASTED COD WITH WARM TOMATO-OLIVE-CAPER TAPENADE with us. Serve it with COUSCOUS, a BIBB LETTUCE SALAD and BAGUETTES. Top leftover STRAWBERRY ICE CREAM with HOT FUDGE SAUCE for dessert.

Shopping List

cooking spray, cod fillets, extra-virgin olive oil, pepper, shallot, cherry or grape tomatoes, kalamata olives, capers, fresh or dried oregano, balsamic vinegar, couscous, bibb lettuce, baguettes, hot fudge sauce.

ROASTED COD WITH WARM TOMATO-OLIVE-CAPER TAPENADE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1 pound cod fillets (see Note)
  • 3 teaspoons extra-virgin olive oil, divided
  • 1/4 teaspoon freshly ground pepper
  • 1 tablespoon minced shallot
  • 1 cup halved cherry or grape tomatoes
  • 1/4 cup chopped kalamata olives
  • 1 tablespoon chopped capers, rinsed
  • 1 1/2 teaspoons chopped fresh oregano or 1/2 teaspoon dried oregano
  • 1 teaspoon balsamic vinegar

Heat oven to 375 degrees. Coat a baking sheet with cooking spray. Rub cod fillets with 2 teaspoons olive oil. Sprinkle with pepper. Place on baking sheet. Roast 15 to 20 minutes or until fish is opaque throughout (depending on thickness of fish).

Meanwhile, heat remaining oil in small skillet on medium. Add shallot and cook, stirring about 20 seconds or until it begins to soften. Add tomatoes and cook, stirring, 1 1/2 minutes or until softened. Add olives and capers; cook, stirring, 30 seconds more. Stir in oregano and vinegar; remove from heat. Spoon over cod and serve.

Note: Use frozen cod (as I did) if fresh cod is not available or if it's too expensive. If you use frozen, thaw before cooking.

Per serving: 152 calories, 19 grams protein, 7 grams fat (39 percent calories from fat), 0.9 gram saturated fat, 4 grams carbohydrate, 43 milligrams cholesterol, 264 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for January 22, 2017

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

Sunday: Family

Make family day extra-special with ROASTED LAMB on the menu. Heat oven to 325 degrees. Crush or finely chop 1 tablespoon fennel seeds. Combine seeds with 1 teaspoon minced garlic, 2 teaspoons finely chopped lemon zest (yellow part only), 1 teaspoon coarse salt and 1/2 teaspoon pepper; mix well. Rub mixture on 1 (4- to 5-pound) boneless leg of lamb. Place on rack in roasting pan. Bake 1 1/4 to 1 1/2 hours or until lamb's internal temperature is 145 to 150 degrees. Remove; cover loosely with foil and let stand for 10 minutes. Slice and serve.

Add your ROASTED ROSEMARY POTATOES, GREEN BEANS, MIXED GREENS and WHOLE-GRAIN BREAD. Buy CHOCOLATE ECLAIRS for dessert.

Plan

Save enough lamb for Monday.

Shopping List

fennel seeds, garlic, lemon, coarse salt, pepper, boneless leg of lamb, rosemary, potatoes, green beans, mixed salad greens, whole-grain bread, chocolate eclairs.

Monday: Budget

Be money-wise by using some of the leftover lamb for LAMB CHILI. Top it with tangy plain yogurt. Serve it with a LETTUCE WEDGE and CORNBREAD (from a mix). For dessert, sprinkle PEACHES with cinnamon.

Plan

Save enough chili for Friday.

Shopping List

canola oil, onion, celery, canned reduced-sodium kidney beans, no-salt-added tomato sauce, chili powder, coarse salt, dried oregano, dried basil, sugar, salsa or picante sauce, plain yogurt, lettuce, cornbread mix, peaches, cinnamon.

LAMB CHILI

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 35 minutes

  • 2 teaspoons canola oil
  • 1 medium onion, chopped
  • 1 cup thinly sliced celery
  • 2 cups chopped cooked (leftover) lamb
  • 1 (15-ounce) can reduced-sodium kidney beans with liquid
  • 2 (8-ounce) cans no-salt-added tomato sauce
  • 1 tablespoon chili powder
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon dried basil
  • 2 teaspoons sugar
  • 1 cup salsa or picante sauce

Heat canola oil in a large nonstick skillet on medium-high. Add onion and celery and cook 6 minutes or until softened; drain. Add lamb, beans, tomato sauce, chili powder, salt, oregano, basil, sugar and salsa or picante sauce. Bring to boil; reduce heat to low; simmer 20 to 30 minutes, and serve.

Per serving: 171 calories, 15 grams protein, 5 grams fat (25 percent calories from fat), 1.4 grams saturated fat, 18 grams carbohydrate, 34 milligrams cholesterol, 352 milligrams sodium, 5 grams fiber.

Tuesday: Meatless

Make a delicious no-meat dinner, RAVIOLI WITH PESTO, in no time. Toss hot cheese ravioli (refrigerated or frozen) with pesto and garnish with freshly grated parmesan. Add a SPINACH SALAD and GARLIC BREAD. Enjoy PEARS for dessert.

Shopping List

refrigerated or frozen cheese ravioli, pesto, parmesan, fresh spinach, garlic bread, pears.

Wednesday: Kids

Treat your little heroes to SUPER DOGS WITH AVOCADO RELISH on WHOLE-GRAIN BUNS. Serve with baked TORTILLA CHIPS. Try FRESH ORANGE SECTIONS for dessert.

Shopping List

red bell pepper, onion, cider vinegar, sugar, coarse salt, cayenne pepper, Hass avocado, lowest-sodium, lowest-fat hot dogs, whole-grain hot dog buns, brown mustard if desired, baked tortilla chips, oranges.

SUPER DOGS WITH AVOCADO RELISH

Servings: makes 8 hot dogs with buns

Prep time: 10 minutes

Cook time: 5 minutes

  • 3/4 cup chopped red bell pepper
  • 2 tablespoons finely chopped onion
  • 2 tablespoons cider vinegar
  • 1 tablespoon sugar
  • 1/2 teaspoon coarse salt
  • Dash cayenne pepper if desired
  • 1 ripe diced Hass avocado (about 8 ounces)
  • 8 lowest-sodium, lowest-fat hot dogs
  • 8 whole-grain hot dog buns
  • Brown mustard if desired

For the relish: In a small bowl, combine bell pepper, onion, vinegar, sugar, salt and cayenne pepper; mix well. Gently stir in avocado.

Meanwhile, cook hot dogs according to directions. Spread cut sides of buns with mustard if desired. Place hot dogs in buns; spoon relish on top and serve.

Per hot dog with bun and relish: 277 calories, 9 grams protein, 15 grams fat (46 percent calories from fat), 4.4 grams saturated fat, 29 grams carbohydrate, 20 milligrams cholesterol, 837 milligrams sodium, 5 grams fiber.

Thursday: Express

Make it quick and tasty with New Orleans-style dirty rice (such as Zatarain's or another brand). Serve with deli COLESLAW and BAGUETTES. CHUNKY APPLESAUCE is a light dessert.

Shopping List

New Orleans-style dirty rice (such as Zatarain's or another brand), deli coleslaw, baguettes, chunky applesauce.

Friday: Heat and Eat

Heat the leftover CHILI and serve it over COUSCOUS. (Thin chili with water or broth if too thick.) Add MIXED SALAD GREENS and WHOLE-GRAIN ROLLS. Sliced KIWIFRUIT makes a simple dessert.

Shopping List

couscous, mixed salad greens, whole-grain rolls, kiwifruit.

Saturday: Easy Entertaining

Serve your guests flavorful CHICKEN PICCATA over NOODLES. Add a BIBB LETTUCE SALAD and CRUSTY ROLLS on the side. For dessert, MINT CHOCOLATE COOKIES with CHOCOLATE ICE CREAM is a chocolate lover's dream.

Shopping List

flour, coarse salt, cracked black pepper, chicken cutlets, olive oil, butter, dry white wine, unsalted chicken broth, lemons, baby spinach, capers, parsley, noodles, bibb lettuce, crusty rolls, mint chocolate cookies, chocolate ice cream.

CHICKEN PICCATA

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: less than 10 minutes

  • 3 tablespoons flour
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon cracked black pepper
  • 1 pound chicken cutlets
  • 2 tablespoons olive oil
  • 2 tablespoons butter, divided
  • 1/4 cup dry white wine
  • 1 1/2 cups unsalted chicken broth
  • 4 lemon slices
  • 1 cup baby spinach
  • 1/4 cup rinsed capers
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon chopped parsley

In a shallow container, combine flour, salt and pepper. Lightly coat chicken pieces in mixture; reserve remaining flour mixture. In a large nonstick skillet, heat olive oil and 1 tablespoon butter on medium-high. Cook chicken 2 minutes on each side until browned. Remove to plate and keep warm.

Add wine to skillet; boil 1 minute, scraping any brown bits. Combine reserved flour mixture and broth, stirring until smooth; add to skillet. Bring to boil. Reduce heat to medium-low and add lemon slices and reserved chicken to skillet. Simmer 3 to 4 minutes or until sauce has thickened and chicken is cooked through. Stir in spinach, capers, lemon juice and remaining butter. Cook 1 minute or until spinach is wilted and butter is melted. Sprinkle with parsley and serve.

Per serving: 285 calories, 25 grams protein, 16 grams fat (51 percent calories from fat), 5.3 grams saturated fat, 6 grams carbohydrate, 88 milligrams cholesterol, 590 milligrams sodium, 1 gram fiber.

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.

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