health

7 Day Menu Planner for February 12, 2017

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

Sunday: Family

Family day is always special, so make it extra-special with POMEGRANATE STEAK. Serve the dish with QUINOA. Cook 1 cup quinoa in 2 cups lower-sodium beef broth as directed. Stir in 1 cup chopped fresh baby spinach, 1/2 cup sweetened dried cranberries and 1/4 cup chopped toasted walnuts.

Serve with fresh BROCCOLI SPEARS, a RED-TIPPED LETTUCE SALAD and WHOLE-GRAIN ROLLS. Buy a CARROT CAKE for dessert.

Plan

Prepare 1 extra steak and save any leftover broccoli for Monday. Save enough cake for Tuesday.

Shopping List

pomegranate juice, balsamic vinegar, fresh rosemary, fresh thyme, olive oil, garlic, Dijon mustard, pepper, boneless beef strip steaks, goat cheese, quinoa, lower-sodium beef broth, baby spinach, dried cranberries, toasted walnuts, fresh broccoli, red-tipped lettuce, whole-grain rolls, carrot cake.

POMEGRANATE STEAK

Servings: makes 4 servings

Prep time: 15 minutes; marinating time: 15 minutes to 2 hours

Cook time: sauce: 15 to 20 minutes; steak: 7 to 10 minutes

  • 1 cup pomegranate juice
  • 1/4 cup balsamic vinegar
  • 2 tablespoons minced fresh rosemary
  • 2 tablespoons minced fresh thyme
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon pepper
  • 2 boneless beef strip steaks, cut 3/4 inch thick (about 8 ounces each)
  • 2 ounces crumbled goat cheese

In a medium bowl, combine pomegranate juice, vinegar, rosemary, thyme, olive oil, garlic, mustard and pepper. Reserve 3/4 cup for basting sauce. Place steaks in remaining marinade in resealable plastic bag; turn to coat. Refrigerate 15 minutes to 2 hours.

Meanwhile, pour reserved sauce into small saucepan; bring to boil. Reduce heat; cook 15 to 20 minutes or until reduced by half and slightly thickened; stir occasionally. Set aside. Remove steaks and discard marinade. Grill, covered, 7 to 10 minutes on medium for medium-rare to medium-doneness (135 to 150 degrees), turning occasionally and basting with sauce. Sprinkle with goat cheese.

Note: To cook on grill pan, heat nonstick grill on medium. Grill 7 to 10 minutes for medium-rare to medium, turning occasionally and basting with sauce.

Per serving: 224 calories, 26 grams protein, 11 grams fat (45 percent calories from fat), 5.1 grams saturated fat, 3 grams carbohydrate, 73 milligrams cholesterol, 136 milligrams sodium, no fiber.

Monday: Heat and Eat

Nothing warms us more on a cold day than VEGETABLE BEEF SOUP. In a large pot, combine 6 cups less-sodium multi-vegetable juice (such as V-8), 1 (14-ounce) can lower-sodium beef broth, 1/2 packet dry onion mushroom soup mix, 1 (16-ounce) package frozen mixed vegetables, any leftover broccoli and 3 medium baking potatoes (cubed). Bring to a boil over medium-high heat; reduce heat to low and simmer 20 minutes or until potatoes are tender. Add the leftover chopped steak and heat through.

Serve with a ROMAINE SALAD and SESAME BREAD STICKS. Fresh ORANGE SECTIONS are good for dessert.

Shopping List

less-sodium multi-vegetable juice (such as V-8), lower-sodium beef broth, dry onion mushroom soup mix, frozen mixed vegetables, baking potatoes, romaine, sesame bread sticks, oranges.

Tuesday: Meatless

Tonight's no-meat dinner, CREAMY PASTA WITH TOMATOES, gets to the table in a hurry. Cook 12 ounces linguine according to directions; reserve 1/2 cup cooking water and then drain pasta. Return linguine to pot; add 1 (4-ounce) tub refrigerated light garlic-and-herb spreadable cheese (softened), the reserved water and 1 pint cherry tomatoes (halved); toss until cheese melts and coats pasta and tomatoes. Serve immediately with a SPINACH SALAD and GARLIC BREAD. Slice the leftover CAKE for dessert.

Shopping List

linguine, tub refrigerated light garlic-and-herb spreadable cheese, cherry tomatoes, fresh spinach, garlic bread.

Wednesday: Budget

You won't know you're saving money because the flavor of HUNGARIAN BEEF STEW is so rich. Serve it over NOODLES (no-yolk) along with a LETTUCE WEDGE on the side and CRUSTY BREAD. STRAWBERRIES are a light dessert.

Shopping List

beef stew cubes, fresh carrots, onions, cabbage, dry red wine, no-salt-added tomato paste, dry onion-mushroom soup mix, paprika, caraway seeds, reduced-fat sour cream, no-yolk noodles, lettuce, crusty bread, strawberries.

HUNGARIAN BEEF STEW

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 8 hours on low

  • 1 1/4 pounds beef stew cubes
  • 1 pound fresh carrots, sliced
  • 2 medium onions, thinly sliced
  • 3 cups thinly sliced cabbage
  • 1/2 cup dry red wine
  • 1 1/2 cups water
  • 1 (6-ounce) can no-salt-added tomato paste
  • 1 envelope dry onion-mushroom soup mix (from 1.8-ounce box)
  • 1 tablespoon paprika
  • 1 teaspoon caraway seeds
  • 1 cup reduced-fat sour cream

In a 4-quart or larger slow cooker, combine beef cubes, carrots, onions, cabbage, red wine, water, tomato paste, soup mix, paprika and caraway seeds; mix well. Cover and cook on low 8 hours. Turn off cooker; stir in sour cream and serve.

Per serving: 227 calories, 17 grams protein, 9 grams fat (35 percent calories from fat), 4.3 grams saturated fat, 18 grams carbohydrate, 60 milligrams cholesterol, 332 milligrams sodium, 4 grams fiber.

Thursday: Express

Try any one of the many brands of heat-and-serve noodle bowl dinners (such as Simply Asia or another brand). If you have any leftover vegetables or chopped chicken, add to the noodles. Accompany the bowls with packaged SALAD GREENS and WHOLE-GRAIN ROLLS. Fresh PINEAPPLE is an easy dessert.

Shopping List

any heat-and-serve noodle bowl dinner (such as Simply Asia or another brand), packaged salad greens, whole-grain rolls, fresh pineapple.

Friday: Kids

The kids will think it's their lucky night when you serve them MAC 'N' CHEESE SOUP. Bring 1 1/2 cups water to a boil in medium pan. Add shells from 1 (12-ounce) package of macaroni-and-cheese mix; cook 7 to 10 minutes or until shells are tender; do not drain. Stir in cheese from mix, 2 cups 1 percent milk, 1 cup frozen green peas and 4 thinly sliced reduced-fat and reduced-sodium hot dogs. Cook 5 to 8 minutes or until soup is heated through.

Serve with CELERY STICKS, RED BELL PEPPER STRIPS and the kids' favorite DIP, along with SOFT ROLLS. APPLE SLICES are good for a crunchy dessert.

Shopping List

packaged macaroni-and-cheese mix, 1 percent milk, frozen green peas, reduced-fat and reduced-sodium hot dogs, celery, red bell peppers, kids' favorite dip, soft rolls, apple slices.

Saturday: Easy Entertaining

If you can't take your guests to the South of France for dinner, serve them PAN-ROASTED GROUPER WITH PROVENCAL VEGETABLES instead. Serve the fish with BROWN RICE, SUGAR SNAP PEAS and BAGUETTES. For dessert, PEACH SORBET and CHOCOLATE WAFER COOKIES are just right.

Shopping List

fennel, orange, nicoise olives, canned no-salt-added diced tomatoes, coarse salt, pepper, cooking spray, olive oil, garlic, grouper fillets, brown rice, sugar snap peas, baguettes, peach sorbet, chocolate wafer cookies.

BROILED GROUPER WITH PROVENCAL VEGETABLES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 20 minutes

  • 2 cups thinly sliced fennel bulb (about 1 medium bulb)
  • 2 tablespoons fresh orange juice
  • 12 nicoise olives, chopped
  • 1 (28-ounce) can no-salt-added diced tomatoes, drained
  • 1/2 teaspoon coarse salt, divided
  • 1/2 teaspoon black pepper, divided
  • 2 teaspoons olive oil
  • 1 clove garlic, minced
  • 4 (6-ounce) grouper fillets (about 1 inch thick)

Heat oven to 450 degrees. In a medium bowl, combine fennel, orange juice, olives and tomatoes; add half the salt and pepper; toss to mix. Spoon mixture into bottom of broiler pan coated with cooking spray. Bake 10 minutes; stir once.

Meanwhile, combine remaining salt and pepper, oil and garlic; brush evenly over fish fillets. Remove pan from oven. Place fish on rack in broiler pan over fennel. Bake 10 minutes more or until fish flakes and is opaque throughout. Serve fish with vegetables.

Per serving: 273 calories, 35 grams protein, 7 grams fat (24 percent calories from fat), 1.1 grams saturated fat, 15 grams carbohydrate, 63 milligrams cholesterol, 559 milligrams sodium, 3 grams fiber.

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.

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