health

7 Day Menu Planner for April 02, 2017

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

Sunday: Family

Make family day special with STEAK WITH SPICY BALSAMIC GLAZE for dinner. Serve the tender beef and glaze with BROWN RICE and a SPINACH SALAD, garnished with SLICED PEACHES, and WHOLE-GRAIN ROLLS on the side. Buy a LEMON MERINGUE PIE for dessert.

Plan

Save enough pie for Tuesday.

Shopping List

boneless beef top sirloin steak, apple cider, less-sodium Worcestershire sauce, balsamic vinegar, crushed red pepper, cooking spray, coarse salt, black pepper, honey, brown rice, fresh spinach, peaches, whole-grain rolls, lemon meringue pie.

STEAK WITH SPICY BALSAMIC GLAZE

Servings: makes 4 servings

Prep time: 15 minutes; standing time: 20 minutes

Cook time: about 25 minutes

  • :
  • 1 pound boneless beef top sirloin steak, about 1 inch thick, trimmed of fat
  • 1/2 cup water
  • 1/2 cup apple cider
  • 1/4 cup less-sodium Worcestershire sauce
  • 1/4 cup balsamic vinegar
  • 1/4 teaspoon crushed red pepper
  • 1/4 teaspoon coarse salt
  • Black pepper to taste
  • 1/4 cup honey

Place steak in a resealable plastic bag. Add water, cider, Worcestershire sauce, vinegar and red pepper. Seal bag, turning to coat meat. Let stand 20 minutes; turn to coat again. Heat a large skillet coated with cooking spray on medium. Remove beef from marinade, reserving marinade. Season steak with coarse salt and pepper. Cook 8 to 15 minutes for medium-rare to medium doneness, turning once. Remove steak from skillet; keep warm. Add marinade and honey to skillet; whisk to combine. Bring to boiling; boil gently, uncovered, 7 minutes or until reduced to 1/3 cup. Serve glaze with steak. (Adapted from "Better Homes and Gardens Skillet Meals," Jan Miller, editor; Houghton Mifflin Harcourt, 2016.)

Per serving: 234 calories, 21 grams protein, 4 grams fat (16 percent calories from fat), 1.5 grams saturated fat, 28 grams carbohydrate, 56 milligrams cholesterol, 239 milligrams sodium, no fiber.

Monday: Kids

Calcium-rich PIZZA SQUARES are the star attraction for the kids tonight. Heat oven to 400 degrees. Press 1 (13.5-ounce) can refrigerated pizza dough into a 10-by-15-inch jellyroll pan. Bake 12 minutes; remove from oven and spread with 1 cup reduced-fat ricotta cheese. Top with 2 cups shredded part-skim mozzarella cheese, 2 ounces sliced turkey pepperoni, 2 sliced plum tomatoes, 1 small sliced yellow bell pepper and 1 teaspoon dried oregano. Return to oven and bake 6 more minutes or until cheese melts. Cut into 10 squares and serve.

Add a CARROT SALAD on the side and serve PEARS for dessert.

Shopping List

canned refrigerated pizza dough, reduced-fat ricotta cheese, shredded part-skim mozzarella cheese, turkey pepperoni, plum tomatoes, yellow bell pepper, dried oregano, carrot salad, pears.

Tuesday: Meatless

We didn't miss the meat with all the flavor in these HUEVOS RANCHEROS. In a 10-inch nonstick skillet, mix 2 (15- to 19-ounce) cans rinsed reduced-sodium black beans, 1 1/2 cups mild or medium salsa and 1/3 cup water. Heat to boiling on medium-high, stirring frequently. Break 1 egg into a custard cup and slip into skillet on top of bean mixture; repeat immediately with 3 more eggs. Reduce heat to medium-low; cover and simmer 5 minutes or until eggs are cooked to desired firmness. To serve: Sprinkle bean mixture and eggs with shredded 50 percent light pepper jack cheese and chopped fresh cilantro.

Serve with warm corn TORTILLAS and SLICED AVOCADO on shredded lettuce. Enjoy leftover PIE for dessert.

Shopping List

canned reduced-sodium black beans, mild or medium salsa, eggs, 50 percent light pepper jack cheese, fresh cilantro, corn tortillas, avocado, lettuce.

Wednesday: Express

Make a quick meal tonight of EMPANADAS (frozen) and SPANISH RICE (packaged), along with packaged SALAD GREENS. Keep dessert simple with PLUMS.

Shopping List

frozen empanadas, packaged Spanish rice, packaged salad greens, plums.

Thursday: Budget

Here's another really good TURKEY CHILI to add to your collection of favorites. Serve with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. KIWIFRUIT is good for dessert.

Plan

Save enough chili for Friday.

Shopping List

canola oil, onion, roasted minced garlic, ground turkey breast, 30 percent less-sodium chili seasoning mix or Tex-Mex flavor, canned chili beans, no-salt-added diced tomatoes and green chilies (mild or original), no-salt-added tomato sauce, romaine, whole-grain rolls, kiwifruit.

TURKEY CHILI

Servings: makes 8 cups

Prep time: 10 minutes

Cook time: about 30 minutes

  • :
  • 2 tablespoons canola oil
  • 1 1/2 cups chopped onion
  • 1 tablespoon roasted minced garlic (see Note)
  • 1 1/4 pounds ground turkey breast
  • 1 (1.25-ounce) packet 30 percent less-sodium chili seasoning mix or Tex-Mex flavor
  • 2 (16-ounce) cans chili beans, undrained
  • 1 (10-ounce) can no-salt-added diced tomatoes and green chilies (mild or original), undrained
  • 1 (8-ounce) can no-salt-added tomato sauce

In a Dutch oven, heat oil on medium-high. Add onion and garlic; cook 6 minutes or until browned. Reduce heat to medium; add turkey and cook 5 to 7 minutes or until no longer pink. Mix in chili seasoning mix, beans, tomatoes and green chilies and tomato sauce. Bring to boil; reduce heat to low and simmer 15 to 20 minutes, stirring occasionally. Serve immediately.

Note: In my supermarket, the roasted minced garlic is in produce.

Per cup: 260 calories, 24 grams protein, 5 grams fat (19 percent calories from fat), 0.9 gram saturated fat, 27 grams carbohydrate, 48 milligrams cholesterol, 562 milligrams sodium, 7 grams fiber.

Friday: Heat and Eat

Chili always tastes best to me the next night, so leftover CHILI goes well over split and toasted CORNBREAD MUFFINS (from a mix). Serve with a RED-TIPPED LETTUCE SALAD. Try PEACHES for dessert.

Shopping List

cornbread mix, red-tipped lettuce, peaches.

Saturday: Easy Entertaining

JAMBALAYA is a company-friendly dish. Serve it with MIXED GREENS and a BAGUETTE. For dessert, BREAD PUDDING (buy or make), topped with your own BOURBON SAUCE, will be divine.

Shopping List

olive oil, onion, celery, tomato paste, dried basil, cayenne pepper, garlic, bay leaf, canned no-salt-added stewed tomatoes, Cajun seasoning, andouille sausage, jarred diced pimientos, rice, uncooked medium shrimp, mixed salad greens, baguette, homemade or store-bought bread pudding, bourbon sauce.

JAMBALAYA

Servings: makes 5 servings

Prep time: 25 minutes

Cook time: about 15 minutes, plus rice

  • :
  • 1 teaspoon olive oil
  • 1 medium onion, chopped
  • 1/2 cup chopped celery
  • 1 tablespoon tomato paste
  • 1 teaspoon dried basil
  • Dash cayenne pepper
  • 3 cloves garlic, minced
  • 1 bay leaf
  • 2 (14 1/2-ounce) cans no-salt-added stewed tomatoes (such as Del Monte or another brand), undrained
  • 1 teaspoon Cajun seasoning
  • 6 ounces andouille sausage, cut into 1/4-inch slices
  • 1 (2-ounce) jar diced pimientos, drained
  • 3 cups hot cooked rice
  • 1/2 pound medium shrimp, peeled and deveined

Heat oil in a Dutch oven on medium-high heat. Add onion, celery, tomato paste, basil, cayenne pepper, garlic, bay leaf, tomatoes, Cajun seasoning, sausage and pimentos; cook 7 minutes or until vegetables are tender, stirring frequently. Stir in rice and shrimp; cook 6 minutes or until shrimp are opaque.

Per serving: 334 calories, 18 grams protein, 11 grams fat (29 percent calories from fat), 3.3 grams saturated fat, 41 grams carbohydrate, 94 milligrams cholesterol, 487 milligrams sodium, 4 grams fiber.

health

7 Day Menu Planner for March 26, 2017

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

Sunday: Family

Serve the family your own ROAST CHICKEN with BROWN RICE AND GRAVY today. Alongside, try delicious ZUCCHINI CASSEROLE AU GRATIN, fresh BROCCOLI SPEARS and DINNER ROLLS. For dessert, buy a BLUEBERRY CRISP (frozen).

Plan

Save enough chicken, rice, gravy, zucchini casserole and crisp for Monday.

Shopping List

chicken to roast, brown rice, gravy, cooking spray, eggs, garlic, Dijon mustard, fresh basil, coarse salt, black pepper, reduced-fat cottage cheese, reduced-fat sharp cheddar cheese, zucchini, fresh broccoli spears, dinner rolls, frozen blueberry crisp.

ZUCCHINI CASSEROLE AU GRATIN

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 45 to 50 minutes; standing time: 10 minutes

  • 2 whole eggs or 4 egg whites
  • 1 clove garlic, minced
  • 2 teaspoons Dijon mustard
  • 2 tablespoons fresh chopped basil
  • 3/4 teaspoon coarse salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 cup reduced-fat cottage cheese
  • 1 1/2 cups (6 ounces) shredded reduced-fat sharp cheddar cheese, divided
  • 2 1/2 pounds zucchini, cut into half-moons, 1/3 inch thick

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Whisk eggs, garlic, mustard, basil, salt and pepper. Add cottage cheese and 1/2 cup cheddar cheese. Add zucchini and stir to coat. Transfer to baking dish. Sprinkle with remaining cheese. Bake 45 to 50 minutes or until casserole is bubbly and the cheese is golden. Let stand 10 minutes before serving.

Per serving: 122 calories, 13 grams protein, 6 grams fat (40 percent calories from fat), 3 grams saturated fat, 7 grams carbohydrate, 61 milligrams cholesterol, 456 milligrams sodium, 1 grams fiber.

Monday: Heat and Eat

Make OPEN-FACE CHICKEN SANDWICHES for a quick meal. Place slices of leftover chicken over dense white bread and cover with hot GRAVY. Add the leftover RICE and ZUCCHINI CASSEROLE along with a SPINACH SALAD on the side. The leftover CRISP is dessert.

Shopping List

dense white bread, fresh spinach.

Tuesday: Kids

This BAKED ZITI-BEEF CASSEROLE is just right for the kids. Heat oven to 375 degrees. Coat an 8-by-8-by-2-inch baking dish with cooking spray.

Meanwhile, cook 8 ounces ziti pasta according to directions; drain and set aside. In a large nonstick skillet, cook 1/2 pound lean ground beef and 1 small chopped sweet onion (such as Vidalia or another variety) on medium for 6 minutes or until beef is no longer pink; drain. Add 1 chopped medium zucchini and cook 2 minutes. Stir in 1 (15-ounce) can no-salt-added tomato sauce, 1 (14 1/2-ounce) can no-salt-added diced tomatoes, 3/4 teaspoon dried oregano, and coarse salt and pepper to taste. Heat to boiling. Toss with cooked pasta. Spoon into baking dish; cover with foil and bake 20 minutes. Uncover and sprinkle with 3/4 cup part-skim shredded mozzarella. Bake, uncovered, 5 more minutes or until cheese melts.

Serve with CELERY STICKS and DIP, along with SOFT ROLLS. APPLE SLICES are good for dessert.

Shopping List

cooking spray, ziti pasta, lean ground beef, sweet onion (such as Vidalia or another variety), zucchini, canned no-salt-added tomato sauce, canned no-salt-added diced tomatoes, dried oregano, coarse salt, pepper, part-skim mozzarella, celery sticks, dip, soft rolls, apple slices.

Wednesday: Meatless

Enjoy the Indian spices in CHICKPEA STEW. Serve the aromatic combo over BASMATI RICE. Add a LETTUCE WEDGE and FLATBREAD. For dessert, APRICOTS are easy.

Shopping List

olive oil, onion, canned no-salt-added diced tomatoes, sugar, curry powder, coarse salt, turmeric, cayenne pepper, canned reduced-sodium chickpeas (garbanzo beans), garam masala, fresh cilantro, basmati rice, lettuce, flatbread, apricots.

CHECKPEA STEW

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 25 minutes

  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 1 (28-ounce) can no-salt-added diced tomatoes, drained
  • 1 teaspoon sugar
  • 1 teaspoon curry powder
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon turmeric
  • 1/8 teaspoon cayenne pepper
  • 2 (15 1/2-ounce) can reduced-sodium chickpeas (garbanzo beans), rinsed
  • 1/2 teaspoon garam masala
  • 1/4 cup chopped fresh cilantro

Heat oil on medium in a large saucepan. Add onion and cook 5 minutes or until softened. Stir in tomatoes, sugar, curry powder, salt, turmeric and cayenne pepper. Cook 8 minutes or until thickened, stirring occasionally. Stir in chickpeas and garam masala; cook 5 minutes or until thoroughly heated. Sprinkle each serving with cilantro.

Per serving: 313 calories, 14 grams protein, 5 grams fat (15 percent calories from fat), 0.5 gram saturated fat, 53 grams carbohydrate, no milligrams cholesterol, 316 milligrams sodium, 11 grams fiber.

Thursday: Budget

Pasta is a low-cost meal and easy to prepare, as is this SPAGHETTI WITH PARSLEY AND CHEESE. Cook 8 ounces spaghetti according to directions; drain.

Meanwhile, combine 5 minced garlic cloves and 1/3 cup chopped fresh flatleaf parsley. Heat 1 tablespoon olive oil in a large nonstick skillet on medium-high for 1 minute. Add the parsley-garlic mixture; stir well to combine with the oil and remove skillet from heat. Add cooked pasta to skillet and toss well to coat. Add 1/4 cup freshly grated Romano cheese and coarse salt and pepper to taste. Toss to coat.

Serve with a ROMAINE SALAD and GARLIC BREAD. Fresh PINEAPPLE is a simple dessert.

Shopping List

spaghetti, garlic, fresh flatleaf parsley, olive oil, Romano cheese, coarse salt, pepper, romaine, garlic bread, fresh pineapple.

Friday: Express

Make it quick tonight with SOUTHWESTERN CHICKEN MELTS. In a medium bowl, mix together 1/2 package (8 to 10 ounces) Southwestern-style cooked sliced chicken breast (such as Perdue's or another brand), 1/4 cup salsa and 2 tablespoons low-fat mayonnaise. Spoon mixture onto 4 (6-ounce) corn tortillas; top each with 2 slices tomato and 1/4 cup shredded Monterey Jack cheese. Broil 2 minutes or until cheese is melted.

Serve with canned CHILI BEANS and GUACAMOLE. Make instant BUTTERSCOTCH PUDDING with 1 percent milk for dessert.

Shopping List

packaged Southwestern-style cooked sliced chicken breast (such as Perdue's or another brand), salsa, low-fat mayonnaise, corn tortillas, tomatoes, Monterey Jack cheese, canned chili beans, guacamole, instant butterscotch pudding, 1 percent milk.

Saturday: Easy Entertaining

Tonight, serve your guests HONEY AND SPICE-GLAZED PORK CHOPS, along with MASHED SWEET POTATOES (fresh or refrigerated) and FRESH SNOW PEAS. Add a BIBB LETTUCE SALAD and BAGUETTES. Buy FRUIT TARTS for dessert.

Shopping List

honey, Dijon mustard, ground ginger, cinnamon, ground cloves, cooking spray, boneless center-cut loin pork chops, coarse salt, pepper, sweet potatoes to mash or refrigerated, fresh snow peas, bibb lettuce, baguettes, fruit tarts.

HONEY AND SPICE-GLAZED PORK CHOPS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 1/4 cup honey
  • 2 tablespoons Dijon mustard
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon ground cloves
  • 4 (4-ounce) boneless center-cut loin pork chops (1/2 inch thick)
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon freshly ground black pepper

In a medium bowl, combine honey, mustard, ginger, cinnamon and cloves; mix well and set aside. Heat a large nonstick skillet coated with cooking spray on medium-high. Sprinkle pork with salt and pepper; cook 2 minutes on each side or until browned. Reduce heat to medium-low; add honey mixture. Cook 5 minutes or until pork registers 145 degrees, turning chops once. Serve chops with sauce.

Per serving: 198 calories, 19 grams protein, 6 grams fat (25 percent calories from fat), 1.5 grams saturated fat, 19 grams carbohydrate, 57 milligrams cholesterol, 433 milligrams sodium, no fiber.

health

7 Day Menu Planner for March 19, 2017

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

Sunday: Family

For a special family day, BEEF BURGUNDY will please everyone. Serve it over (no-yolk) NOODLES with GREEN PEAS (frozen), MIXED GREENS and WHOLE-GRAIN BREAD. For dessert, ANGEL FOOD CAKE with a dab of CHOCOLATE ICE CREAM is easy.

Plan

Save enough beef burgundy, any leftover peas and cake for Monday; save enough ice cream for Tuesday.

Shopping List

packaged baby carrots, dried marjoram, black pepper, lean beef stew meat, no-salt-added beef broth, burgundy or other dry red wine, garlic, packaged fresh mushrooms, quick-mixing flour (such as Wondra), no-yolk noodles, frozen green peas, mixed greens, whole-grain bread, angel food cake, chocolate ice cream.

BEEF BURGUNDY

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: about 7 hours on low

  • 1 (8-ounce) package baby carrots
  • 3/4 teaspoon dried marjoram
  • 3/4 teaspoon black pepper
  • 2 pounds lean beef stew meat, cut into 1 1/2-inch pieces
  • 1 cup no-salt-added beef broth
  • 1 cup burgundy or other dry red wine
  • 2 cloves garlic, minced
  • 1(8-ounce) package halved fresh mushrooms
  • 1/4 cup quick-mixing flour, such as Wondra

Place carrots in a 4-quart or larger slow cooker. Sprinkle marjoram and pepper over beef. Add to slow cooker. Add broth, burgundy, garlic and mushrooms. Cover and cook on low 6 hours. Remove about 1/2 cup liquid from cooker; mix with flour. Pour back into cooker and continue cooking on low about 30 more minutes or until thickened and beef and carrots are tender. Ladle into bowls and serve.

Per serving: 216 calories, 24 grams protein, 8 grams fat (34 percent calories from fat), 3 grams saturated fat, 7 grams carbohydrate, 71 milligrams cholesterol, 75 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Thin the leftover beef burgundy with no-salt-added beef broth for BEEF VEGETABLE SOUP; add any leftover peas and other vegetables hiding in your refrigerator to the soup. Add coarse salt and pepper to taste. Serve with a LETTUCE WEDGE and WHOLE-GRAIN CRACKERS. Slice the leftover CAKE and top with any BERRIES for dessert.

Shopping List

no-salt-added beef broth, coarse salt, pepper, lettuce, whole-grain crackers, any berries.

Tuesday: Kids

It's burger night, and the kids will love TURKEY BURGERS topped with PIZZA SAUCE on WHOLE-GRAIN BUNS. Serve them with OVEN FRIES (frozen) and add ORANGE SECTIONS on CHOPPED LETTUCE on the side. Leftover ICE CREAM for dessert will bring on happy faces.

Shopping List

turkey burgers, pizza sauce, whole-grain buns, frozen oven fries, oranges, lettuce.

Wednesday: Meatless

Skip meat tonight for MUSHROOM AND PEPPER FRITTATA. In a large ovenproof skillet, heat 1 tablespoon canola oil on medium. Cook 1 medium chopped onion and 1 medium chopped red bell pepper 3 minutes. Add 8 ounces sliced shiitake mushrooms; cover and cook 1 minute. Stir and cook 2 more minutes. Transfer to a bowl. Heat broiler. In a large bowl, whisk 8 eggs, 1/4 cup water, 3/4 cup shredded Asiago cheese, 1/4 teaspoon coarse salt and 1/4 teaspoon pepper. In same skillet, heat 1 more tablespoon canola oil. Add egg mixture and 1/4 cup freshly sliced basil leaves and cook 1 minute; reduce heat to medium-low. Sprinkle vegetable mixture over eggs. Cover and cook 5 to 6 minutes or until just the edges are puffed. Sprinkle 1/4 cup more Asiago cheese over top; broil 1 minute. Serve with WHOLE-GRAIN TOAST and fresh TROPICAL FRUIT.

Shopping List

canola oil, onion, red bell pepper, shiitake mushrooms, eggs, Asiago cheese, coarse salt, pepper, fresh basil, whole-grain bread for toast, fresh tropical fruit.

Thursday: Express

Make it quick with PALERMO PIZZA tonight. Heat oven to 450 degrees. Top a packaged 12-inch cooked pizza crust with canned eggplant appetizer (caponata), sliced olives, sliced red onion, sliced plum tomatoes and freshly grated parmesan. Sprinkle with dried oregano. Bake 10 to 12 minutes or until hot. Serve with packaged SALAD GREENS. For an easy dessert, try RED AND GREEN GRAPES.

Shopping List

packaged cooked pizza crust, canned eggplant appetizer (caponata), olives, red onion, plum tomatoes, parmesan, dried oregano, packaged salad greens, red and green grapes.

Friday: Budget

Get out the slow cooker again for SOUTHWESTERN CHICKEN SOUP. Serve with SLICED AVOCADO on a LETTUCE SALAD and CRUSTY BREAD. Slice KIWIFRUIT for dessert.

Shopping List

no-salt-added chicken broth, canned no-salt-added diced tomatoes, canned chopped green chilies, canned reduced-sodium pinto beans, packaged frozen shoepeg corn, red and green bell peppers, onion, boneless skinless chicken breasts, garlic pepper, cumin, less-sodium seasoned salt, avocado, lettuce, crusty bread, kiwifruit.

SOUTHWESTERN CHICKEN SOUP

Servings: makes about 15 cups

Prep time: 20 minutes

Cook time: 1 hour on high; 6 to 7 hours on low

  • 4 1/2 cups no-salt-added chicken broth
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes with juice
  • 1 (4-ounce) can chopped green chilies
  • 1 (15-ounce) can reduced-sodium pinto beans, rinsed
  • 1 (10-ounce) package frozen shoepeg corn, partially thawed
  • 1 medium red bell pepper, chopped
  • 1 medium green bell pepper, chopped
  • 1 medium onion, chopped
  • 1 1/2 pounds boneless skinless chicken breasts, cut into thin strips
  • 1/2 teaspoon garlic pepper
  • 2 teaspoons cumin
  • Less-sodium seasoned salt to taste

In a 4-quart or larger slow cooker, mix together the broth, tomatoes with juice, chilies, beans, corn, both bell peppers, onion, chicken and garlic pepper. Cover and cook on high 1 hour. Reduce heat to low and continue cooking 6 to 7 hours or until chicken is cooked through and vegetables are tender. Stir in the cumin and add seasoned salt to taste. Serve immediately.

Per cup: 115 calories, 12 grams protein, 1 gram fat (12 percent calories from fat), 0.3 gram saturated fat, 12 grams carbohydrate, 29 milligrams cholesterol, 142 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Expect extended applause when you serve WHITE FISH PROVENCAL for friends.

Serve with BAKED RISOTTO. Heat oven to 350 degrees. Melt 1 tablespoon butter in a 10-inch ovenproof skillet on medium; add 1 small minced onion and cook 4 minutes or until tender. Add 3/4 cup arborio rice; cook, stirring constantly, 3 minutes. Stir in 1 (14-ounce) can no-salt-added chicken broth; bring to boil. Stir in 1/2 teaspoon dried Italian seasoning, 1/4 teaspoon coarse salt and 1/4 teaspoon pepper. Bake, covered, 30 minutes or until liquid is absorbed.

Add BRUSSELS SPROUTS and DINNER ROLLS. Complete your outstanding meal with ORANGE GINGER CHEESECAKE. Stir a little grated fresh ginger into some orange marmalade and spoon over a cheesecake.

Shopping List

halibut fillets (or other firm white fish), cooking spray, coarse salt, pepper, olive oil, onion, canned no-salt-added diced tomatoes, kalamata olives, dry white wine, dried basil, garlic powder, dried thyme, butter, arborio rice, no-salt-added chicken broth, dried Italian seasoning, brussels sprouts, dinner rolls, fresh ginger, orange marmalade, cheesecake.

WHITE FISH PROVENCAL

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 17 to 20 minutes for fish; 8 minutes for topping

  • 1 1/2 pounds halibut fillets (or other firm white fish) (see NOTE)
  • Coarse salt and pepper to taste
  • 1 tablespoon olive oil
  • 1/2 cup finely chopped onion
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes, drained
  • 1/2 cup kalamata olives, pitted and cut in half lengthwise
  • 2 tablespoons dry white wine
  • 1 teaspoon dried basil
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon dried thyme

Preheat oven to 375 degrees. Place fish in single layer in baking dish coated with cooking spray. Lightly season fish with salt and pepper. Bake 12 minutes. If fish is more than 1-inch thick, increase cooking time to 15 minutes.

Meanwhile, heat olive oil in medium saucepan on medium. Add onion; cook and stir 5 minutes or until softened. Add tomatoes, olives, wine, basil, garlic powder and thyme. Simmer, uncovered, 3 minutes. Remove fish from oven. Spoon sauce over fish. Return to oven; bake 5 minutes longer or until fish is opaque throughout. Serve immediately.

NOTE: Use frozen fish fillets (thawed), if desired.

Per servings: 182 calories, 22 grams protein, 7 grams fat (35 percent calories from fat), 1 gram saturated fat, 6 grams carbohydrate, 56 milligrams cholesterol, 279 milligrams sodium, 1 gram fiber.

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