health

7 Day Menu Planner for May 14, 2017

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

Sunday: Family

Make the family happy and serve them OVEN-FRIED CHICKEN for dinner. Heat oven to 425 degrees. In a shallow dish, mix together 1 1/4 cups Italian bread crumbs and 1/4 cup grated parmesan cheese. In a medium bowl, combine 1/2 cup reduced-fat mayonnaise, 1/2 teaspoon poultry seasoning, 1/2 teaspoon coarse salt and 1/4 teaspoon cayenne pepper. Pat dry 8 (4- to 6-ounce) boneless, skinless chicken breasts; brush both sides with mayonnaise mixture and coat in bread crumb mixture. Place on nonstick foil-lined baking sheet. Bake 20 to 23 minutes or until juices run clear.

Serve with MASHED POTATOES, GRAVY, FRESH ASPARAGUS and BISCUITS. Buy a CHOCOLATE LAYER CAKE for dessert.

Plan

Save enough chicken and cake for Monday.

Shopping List

Italian bread crumbs, parmesan cheese, reduced-fat mayonnaise, poultry seasoning, coarse salt, cayenne pepper, boneless, skinless chicken breasts, mashed potatoes, gravy, fresh asparagus, biscuits, chocolate layer cake.

Monday: Heat and Eat

How about MIXED GREENS tossed with CHICKEN BITES for dinner tonight? Toss leftover chicken (cut into bite-size pieces) with bagged salad greens and a bottled Asian-style salad dressing. Add CRUSTY ROLLS. For dessert, slice the leftover CAKE and top it with fresh STRAWBERRIES.

Plan

Save enough strawberries for Tuesday.

Shopping List

bagged salad greens, bottled Asian-style salad dressing, crusty rolls, fresh strawberries.

Tuesday: Kids

I was skeptical when I tried BAKED ZITI in the slow cooker, but it worked just fine and has a mild flavor that should please the kiddos. Serve it with a deli CARROT SALAD and SOFT ROLLS. Top leftover STRAWBERRIES with light WHIPPED CREAM for dessert.

Shopping List

lean ground beef, onion, Italian seasoning, coarse salt, red pasta sauce, reduced-fat ricotta cheese, part-skim mozzarella cheese, parmesan cheese, ziti pasta, deli carrot salad, soft rolls, light whipped cream.

BAKED ZITI

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 6 to 7 hours on low or 4 to 5 hours on high; standing time: 10 minutes

  • 12 ounces lean ground beef
  • 1 small onion, chopped
  • 2 teaspoons Italian seasoning
  • 1/2 teaspoon coarse salt
  • 4 3/4 cups red pasta sauce
  • 2 cups reduced-fat ricotta cheese
  • 1 1/4 cups part-skim mozzarella cheese, divided
  • 3/4 cup freshly grated parmesan cheese
  • 8 ounces uncooked ziti pasta

Heat a large nonstick skillet on medium-high. Add beef and onion; cook 7 minutes or until beef is no longer pink; drain. Stir in Italian seasoning, salt and pasta sauce. Mix well and set aside.

In a medium bowl, combine the ricotta cheese, 3/4 cup mozzarella and the parmesan. Spoon 2 cups meat sauce into a 4-quart or larger slow cooker; top with 1 1/2 cups ziti. Drop half the cheese mixture, by rounded tablespoons, over ziti; spread to cover ziti using the back of spoon. Layer with 2 cups meat sauce, the remaining ziti and remaining cheese mixture. Top with remaining meat sauce, completely covering all the ziti and cheese mixture. Cover with lid. Cook on low for 6 to 7 hours or on high for 4 to 5 hours, or until ziti is tender. Carefully remove lid to allow steam to escape. Sprinkle with remaining 1/2 cup mozzarella; let stand 10 minutes or until cheese melts.

Per serving: 367 calories, 26 grams protein, 13 grams fat (32 percent calories from fat), 6.2 grams saturated fat, 35 grams carbohydrate, 61 milligrams cholesterol, 544 milligrams sodium, 2 grams fiber.

Wednesday: Express

Make a HAM AND CHEESE SALAD for a quick meal. In a large bowl, combine a (10-ounce) bag of baby spinach leaves, 4 cups bagged coleslaw mix, 10 ounces ham and 4 ounces 50 percent light cheddar cheese (both cut into matchstick-sized pieces) and 1 Gala apple (cut into thin wedges). Add 1/3 to 1/2 cup bottled honey Dijon dressing. Toss to mix and coat. Serve with CRACKERS. Keep it simple and enjoy PEACHES for dessert.

Shopping List

bagged baby spinach, bagged coleslaw mix, ham, 50 percent light cheddar cheese, Gala apple, bottled honey Dijon dressing, crackers, peaches.

Thursday: Meatless

Forget having any leftovers with SMOKY GOUDA AND BROWN RICE CASSEROLE for dinner. Serve it with MIXED GREENS and WHOLE-GRAIN ROLLS. PLUMS are an easy dessert.

Shopping List

canola oil, shallots, fresh crimini or white mushrooms, brown rice, bagged fresh baby spinach leaves, smoked gouda or smoked cheddar cheese, half-and-half, coarse salt, pepper, cooking spray, mixed salad greens, whole-grain rolls, plums.

SMOKY GOUDA AND BROWN RICE CASSEROLE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus rice

  • 1 tablespoon canola oil
  • 1/2 cup finely chopped shallots
  • 2 cups sliced fresh crimini or white mushrooms
  • 3 cups hot cooked brown rice
  • 1 (5- to 7-ounce) bag fresh baby spinach leaves
  • 1 cup shredded smoked gouda or smoked cheddar cheese, divided
  • 1/2 cup half-and-half
  • Coarse salt and pepper to taste

Heat broiler. Heat oil in a large nonstick skillet on medium-high. Add shallots and mushrooms; cook 6 minutes or until tender. Add hot rice, spinach, 2/3 cup cheese, half-and-half, and salt and pepper to taste; stir until cheese melts and mixture is heated through. Spoon into an 8-by-8-inch baking dish coated with cooking spray. Sprinkle remaining cheese over top. Broil 2 minutes or until cheese melts and serve.

Per serving: 364 calories, 14 grams protein, 16 grams fat (40 percent calories from fat), 7.7 grams saturated fat, 41 grams carbohydrate, 43 milligrams cholesterol, 284 milligrams sodium, 4 grams fiber.

Friday: Budget

Saving money is easy with this full-flavored CAPPELLINI WITH SAUSAGE. Heat 2 teaspoons olive oil in a Dutch oven on medium-high; add 3/4 to 1 pound sweet Italian sausage (cut into 1/2-inch slices) and cook 3 to 4 minutes, turning sausage as it browns. Add 1 large chopped onion and 2 cloves minced garlic; cook 2 or 3 minutes or until lightly browned. Add 2 (14-ounce) cans unsalted chicken broth and 1/4 cup water; cover and bring to boil. Add 8 ounces capellini pasta (broken in half) and cook 3 minutes, stirring frequently. Add 1 (10-ounce) bag coarsely chopped fresh spinach and 1/4 teaspoon pepper, stirring into pasta and sauce. Cook 2 or 3 more minutes, or until pasta is al dente and spinach is wilted. Stir in 1/2 cup half-and-half. Serve immediately. Add a LETTUCE WEDGE and GARLIC BREAD. PEARS make a quick dessert.

Shopping List

olive oil, sweet Italian sausage, onion, garlic, unsalted chicken broth, capellini pasta, bagged fresh spinach, pepper, half-and-half, lettuce, garlic bread, pears.

Saturday: Easy Entertaining

Impress your guests with PECAN-CRUSTED FISH FILLETS. Serve it with ROASTED RED POATOES, FRESH BROCCOLI, a BOSTON LETTUCE SALAD and CRUSTY BREAD. For dessert, RASPBERRY SORBET and BUTTER COOKIES are easy.

Shopping List

sole, orange roughy, walleye or other delicate- to medium-textured fish, coarse salt, pepper, pecans, unseasoned panko, lemons, egg, milk, canola oil, red potatoes to roast, fresh broccoli, Boston lettuce, crusty bread, raspberry sorbet, butter cookies.

PECAN-CRUSTED FISH FILLETS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 4 (4- to 6-ounce) pieces sole, orange roughy, walleye or other delicate- to medium-textured fish (about 1/2-inch thick, skin removed)
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1 cup finely chopped pecans
  • 1/4 cup unseasoned panko crumbs
  • 2 teaspoons lemon zest
  • 1 egg
  • 1 tablespoon milk
  • 2 tablespoons canola oil
  • Lemon wedges

Sprinkle both sides of fish with salt and pepper. In shallow dish, mix pecans, bread crumbs and zest. In another shallow dish, beat egg and milk with fork or whisk until blended. Dip fish into egg mixture, then coat well with pecan mixture, pressing lightly into fish. In a large nonstick skillet, heat oil on medium. Add fish; reduce heat to medium-low. Cook 6 to 10 minutes, carefully turning once, until fish is opaque throughout and is browned. Serve with lemon wedges. (Adapted from "Betty Crocker: Fresh From the Freezer," Grace Wells and Cathy Swanson, senior editors; Houghton Mifflin Harcourt, 2016.)

Per serving: 336 calories, 25 grams protein, 24 grams fat (64 percent calories from fat), 2.5 grams saturated fat, 5 grams carbohydrate, 101 milligrams cholesterol, 356 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for May 07, 2017

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

Sunday: Family

BREAKFAST SKILLET HASH is an easy recipe to prepare for Mom. Add BISCUITS to the meal, but start with a glass of chilled TOMATO JUICE. A bowl of BLUEBERRIES, garnished with a mint sprig, is the perfect ending for Mom's special meal.

Shopping List

canola oil, frozen shredded hash browns, bacon and chive seasoning (such as McCormick), eggs, 50 percent light cheddar cheese, green onions, biscuits, tomato juice, blueberries, fresh mint.

BREAKFAST SKILLET HASH

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 20 minutes

  • 2 tablespoons canola oil
  • 4 1/2 cups (3/4 of 30-ounce package) frozen shredded hash browns, partially thawed
  • 1 tablespoon bacon and chive seasoning (such as McCormick)
  • 4 eggs
  • 1/2 cup 50 percent light cheddar cheese, shredded
  • 2 tablespoons thinly sliced green onions

Heat oil in large nonstick skillet on medium. Add potatoes and seasoning; cook and stir 8 to 10 minutes or until potatoes are browned. Spread over bottom of skillet. Make 4 indentions in potatoes with back of large spoon coated with cooking spray. Break 1 egg into each indention. Sprinkle with cheese and onions. Cover. Cook 5 minutes or until eggs are set.

Per serving: 292 calories, 14 grams protein, 14 grams fat (42 percent calories from fat), 3.6 grams saturated fat, 29 grams carbohydrate, 194 milligrams cholesterol, 402 milligrams sodium, 2 grams fiber.

Monday: Express

For a fast meal, serve ROAST BEEF WRAPS WITH HORSERADISH SLAW. For 2 wraps: In a medium bowl, combine 1/4 cup reduced-fat sour cream and 1 tablespoon prepared horseradish. Fold in 1 cup coleslaw mix. Dividing evenly, top 2 (10-inch) fat-free whole-grain flour tortillas with 2 cups baby spinach, 8 ounces deli sliced roast beef, 2 ounces sliced 50 percent light cheddar cheese and the slaw. Roll tightly, folding the sides. Slice on the diagonal and serve.

Add BAKED CHIPS and GRAPE TOMATOES to the plate. Enjoy leftover BLUEBERRIES for dessert.

Shopping List

reduced-fat sour cream, prepared horseradish, coleslaw mix, fat-free whole-grain flour tortillas, baby spinach, deli sliced roast beef, 50 percent light cheddar cheese, baked chips, grape tomatoes.

Tuesday: Meatless

Forget meat tonight for GRILLED CHEESE AND TOMATO PANINIS. Spread sliced Italian bread with pesto; layer with tomato and part-skim mozzarella cheese. Coat outside of bread with cooking spray; brown on medium in a skillet, pressing sandwiches with a spatula until cheese melts.

Add any DELI SOUP. Make the meal special and serve DEVILED EGGS. For dessert, try PLUMS.

Shopping List

Italian bread, pesto, tomatoes, part-skim mozzarella, cooking spray, any deli soup, deviled eggs, plums.

Wednesday: Kids

Serve the kids SWEET AND SOUR MEATBALLS tonight. On medium, heat beef gravy (from a can or jar) with seedless red raspberry jam to taste. Add any prepared frozen meatballs (thawed); heat through. Stir in some reduced-fat sour cream and chopped parsley. Spoon over NOODLES (no-yolk). Add GREEN PEAS (frozen) and SOFT ROLLS. For dessert, how about a big bowl of FRESH STRAWBERRIES?

Shopping List

canned or jarred beef gravy, seedless red raspberry jam, any frozen meatballs, reduced-fat sour cream, fresh parsley, no-yolk noodles, frozen green peas, soft rolls, fresh strawberries.

Thursday: Budget

You'll save money and love the flavor of QUINOA AND BLACK BEAN SALAD. Serve it with CHICKEN NOODLE SOUP and SESAME BREAD STICKS. PEARS are an easy dessert.

Shopping List

quinoa, canned reduced-sodium black beans, red wine vinegar, coarse salt, black pepper, frozen corn, green bell pepper, pickled jalapeno peppers, fresh cilantro, limes, cumin, olive oil, chicken noodle soup, sesame bread sticks, pears.

QUINOA AND BLACK BEAN SALAD

Prep time: 20 minutes

Cook time: about 15 minutes

  • Salad:
  • 1 1/2 cups quinoa
  • 3 cups water
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 1/2 tablespoons red wine vinegar
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 1/2 cups cooked frozen corn
  • 3/4 cup chopped green bell pepper
  • 2 pickled jalapeno peppers, rinsed, seeded and minced
  • 1/4 cup chopped fresh cilantro
  • Dressing:
  • 5 tablespoons fresh lime juice
  • 1/8 teaspoon coarse salt
  • 1 1/4 teaspoons cumin
  • 1/4 cup olive oil

Rinse quinoa thoroughly in a fine mesh strainer, holding under cold water for 2 minutes or until water is clear; drain well. In a 3-quart saucepan bring water to boil. Add quinoa; reduce heat to low. Cover; simmer 10 to 12 minutes or until liquid is absorbed.

Meanwhile, toss beans with vinegar, salt and pepper. Transfer cooked quinoa to a large bowl; cool. Add beans, corn, bell pepper, jalapenos and cilantro. Toss to mix.

For the dressing: In a small bowl, whisk together lime juice, salt and cumin. Add oil, whisking. Drizzle dressing over salt. Toss to mix and serve.

Per cup: 208 calories, 7 grams protein, 7 grams fat (30 percent calories from fat), 1 gram saturated fat, 30 grams carbohydrate, no cholesterol, 114 milligrams sodium, 5 grams fiber.

Friday: Heat and Eat

Dinner is almost ready for CHICKEN with QUINOA AND BLACK BEAN SALAD. Toss carved, refrigerated cooked chicken breast pieces with the leftover salad. Moisten with a little olive oil. Serve with MIXED GREENS and WHOLE-GRAIN BREAD. Sliced KIWIFRUIT for dessert.

Shopping List

refrigerated cooked chicken breast, olive oil, mixed salad greens, whole-grain bread, kiwifruit.

Saturday: Easy Entertaining

Entertain your friends with CHICKEN PAPRIKA. Serve over NOODLES. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Buy a CARROT CAKE for dessert.

Shopping List

boneless, skinless chicken breasts or thighs, paprika, coarse salt, pepper, olive oil, onion, canned no-salt-added or regular fire-roasted diced tomatoes, half-and-half, fresh parsley, noodles, romaine, whole-grain rolls, carrot cake.

CHICKEN PAPRIKA

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1 pound boneless, skinless chicken breasts or thighs, cut into strips
  • 2 1/2 teaspoons paprika, divided
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1 (14.5-ounce) can no-salt-added or regular fire-roasted diced tomatoes, undrained
  • 1/3 cup half-and-half
  • Chopped fresh parsley for garnish, if desired

Season the chicken with 1/2 teaspoon paprika, and the salt and pepper. Heat oil in a large nonstick skillet on medium-high. Add chicken; cook 3 minutes per side or until browned. Remove chicken from skillet. Add onion to skillet; cook and stir 5 minutes or until softened. Stir in tomatoes and remaining paprika. Bring to boil. Return chicken and accumulated liquid to skillet. Reduce heat to low; cover and simmer 8 to 10 minutes or until chicken is cooked through. Stir in half-and-half until well-blended. Sprinkle with parsley, if desired, and serve.

Per serving: 225 calories, 26 grams protein, 9 grams fat (36 percent calories from fat), 2.6 grams saturated fat, 9 grams carbohydrate, 80 milligrams cholesterol, 274 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for April 30, 2017

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

Sunday: Family

Prepare your own BAKED HAM for the family dinner. Add a special dish such as MASHED SWEET POTATOES AND APPLES WITH PECAN STREUSEL TOPPING, along with GREEN PEAS (frozen) and DINNER ROLLS. You'll love how easy RASPBERRY SHORTCAKE can be using sliced poundcake with fresh raspberries and light whipped cream for dessert.

Plan

Save enough ham and raspberries for Monday; save enough cake for Tuesday.

Shopping List

ham to bake, sweet potatoes, Granny Smith apples, butter, pure vanilla extract, ground cardamom, coarse salt, cooking spray, light brown sugar, pecans, frozen green peas, dinner rolls, poundcake, raspberries, light whipped cream.

MASHED SWEET POTATOES AND APPLES WITH PECAN STREUSEL TOPPING

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: less than 1 hour

  • 2 pounds peeled sweet potatoes, cut into 1-inch cubes
  • 2 large peeled Granny Smith apples, cut into 1-inch pieces
  • 2 tablespoons softened butter
  • 2 teaspoons pure vanilla extract
  • 1 1/2 teaspoons ground cardamom, divided
  • 1/4 teaspoon coarse salt
  • For the topping:
  • 1/4 cup packed light brown sugar
  • 2 tablespoons butter
  • 1/4 cup chopped pecans

Heat oven to 350 degrees. In a large saucepan, combine potatoes and apples and cover with 1 inch cold water. Bring to boil on medium-high; reduce heat to medium-low, cover and cook 15 to 20 minutes or until tender. Drain well; return to pan. Add butter, vanilla, 1 teaspoon of the cardamom and salt; mash until potatoes are well-blended and smooth. Spoon into 1 1/2-quart baking dish coated with cooking spray.

For the topping, in a small bowl, mix together brown sugar, butter and remaining 1/2 teaspoon cardamom until coarse crumbs form. Stir in pecans. Sprinkle mixture over sweet potatoes. Bake 30 minutes or until lightly browned and heated through.

Per serving: 216 calories, 2 grams protein, 8 grams fat (34 percent calories from fat), 3.9 grams saturated fat, 34 grams carbohydrate, 15 milligrams cholesterol, 174 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

Use the leftover ham for GRILLED HAM AND SWISS CHEESE SANDWICHES on rye. Serve with TOMATO BASIL SOUP and a LETTUCE WEDGE. Munch on leftover raspberries for dessert.

Shopping List

Swiss cheese and rye bread for sandwiches, tomato basil soup, lettuce.

Tuesday: Kids

The kids will be all over TORTILLA CASSEROLE tonight. Heat oven to 400 degrees. In a 7-by-11-inch baking dish, mix 1 (10- to 13-ounce) package refrigerated cooked carved chicken breasts, 1 (14.75-ounce) can cream-style corn, 1 (15-ounce) can rinsed reduced-sodium black beans, and 2 medium seeded and chopped tomatoes until well blended.

Smooth top. Cover and bake 35 minutes. Uncover and sprinkle top with 1/2 cup coarsely crushed baked tortilla chips and 1/2 cup shredded 50 percent light cheddar cheese. Bake 2 more minutes or until tortilla chips are toasted and cheese is melted.

Serve with a chopped LETTUCE SALAD. Slice the leftover CAKE for dessert and top it with sliced PEACHES.

Shopping List

packaged refrigerated cooked carved chicken breasts, canned cream-style corn, canned reduced-sodium black beans, tomatoes, baked tortilla chips, 50 percent light cheddar cheese, lettuce, peaches.

Wednesday: Meatless

Skip meat for FETTUCCINE WITH NO-COOK TOMATO SAUCE for an easy meal. In a medium bowl, combine 12 chopped, seeded plum tomatoes, 1/4 cup balsamic vinaigrette, 1/4 cup chopped fresh basil and 1 teaspoon minced garlic; mix well. Toss with hot fettuccine and serve.

Add a SPINACH SALAD with hard-cooked EGG WEDGES and GARLIC BREAD. Try FRESH TROPICAL FRUITS for dessert.

Shopping List

plum tomatoes, balsamic vinaigrette, fresh basil, garlic, fettuccine, fresh spinach, eggs, garlic bread, fresh tropical fruits.

Thursday: EXPRESS

LAYERED BEEF SALAD is on the menu tonight. In a glass serving bowl (straight-sided, if available), layer shredded lettuce, sliced tomatoes, sliced cucumbers, canned artichokes (drained), and strips of deli roast beef and (any) cheese (repeat layers once). Top with reduced-fat ranch dressing. To serve, spoon through all layers.

Serve with deli MINESTRONE SOUP and FLATBREAD. Buy TAPIOCA PUDDING for dessert.

Shopping List

lettuce, tomatoes, cucumbers, canned artichokes, deli roast beef, any cheese, reduced-fat ranch dressing, deli minestrone soup, flatbread, tapioca pudding.

Friday: Budget

It's low cost and has lots of flavor, two good reasons to put SANTA FE RICE AND BEANS on the menu tonight. Serve with a SLICED AVOCADO SALAD and CORN TORTILLAS. PLUMS are good for dessert.

Shopping List

canola oil, green bell pepper, onion, garlic, canned unsalted chicken broth, cumin, canned reduced-sodium black beans, canned reduced-sodium pinto beans, canned no-salt-added or regular diced tomatoes with green chilies, frozen shoepeg corn, red wine vinegar, brown rice, reduced-fat sour cream, fresh cilantro, avocado, lettuce, corn tortillas, plums.

SANTA FE RICE AND BEANS

Servings: makes 5 servings

Prep time: 15 minutes

Cook time: about 30 minutes, plus rice

  • 1 tablespoon canola oil
  • 1 medium green bell pepper, diced
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 (14-ounce) can unsalted chicken broth
  • 1 teaspoon cumin
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 (16-ounce) can reduced-sodium pinto beans, rinsed
  • 1 (10-ounce) can no-salt-added or regular diced tomatoes with green chilies, undrained
  • 1 (10-ounce) package frozen shoepeg corn
  • 1 tablespoon red wine vinegar
  • 3 cups cooked brown rice (see NOTE)
  • Reduced-fat sour cream and chopped fresh cilantro for garnish

Heat oil in a large nonstick skillet on medium; add bell pepper, onion and garlic. Cook 6 minutes. Stir in broth and cumin. Bring to a boil; reduce heat, cover and simmer 15 minutes. Add both beans, tomatoes, corn and vinegar. Simmer 10 minutes or until heated through. Serve over rice. Garnish as desired.

Note: I used boil-in-a-bag brown rice; it cooks in 10 minutes in microwave.

Per serving: 334 calories, 14 grams protein, 4 grams fat (10 percent calories from fat), 0.2 gram saturated fat, 62 grams carbohydrate, no cholesterol, 242 milligrams sodium, 12 grams fiber.

Saturday: Easy Entertaining

Invite extra-special friends for the spring flavors in GRILLED LIME-BUTTER SALMON. Add ROASTED POTATOES, GREEN BEANS, a BIBB LETTUCE SALAD and BAGUETTES. For dessert, buy a COCONUT CREAM PIE.

Shopping List

salmon fillets, coarse salt, pepper, zucchini, yellow squash, asparagus, red onion, red bell pepper, butter, limes, parsley, small white potatoes to roast, green beans, bibb lettuce, salad greens, baguettes, coconut cream pie.

GRILLED LIME BUTTER SALMON

Servings: makes 4 servings 

Prep time: 10 minutes

Cook time: about 15 minutes

  • 4 (4- to 6-ounce) salmon fillets
  • Coarse salt and pepper
  • 2 small zucchini, sliced
  • 2 small yellow squash, sliced
  • 1 pound of trimmed asparagus
  • 1 small red onion, cut into chunks
  • 1 red bell pepper, sliced
  • 2 tablespoons of butter, melted
  • 1 tablespoon of lime juice
  • Zest of one lime
  • 1 lime, cut into 4 wedges
  • Fresh parsley for garnish

Heat grill to medium heat. (See Note.) Sprinkle salmon fillets with salt and pepper to taste. Cut 4 heavy-duty foil sheets (each foil square should be double the length of the salmon), large enough to wrap the salmon and veggies. Place salmon in center of aluminum foil and divide the vegetables into each packet. In a small bowl, add melted butter, lime juice and zest of lime and mix. Pour evenly into each packet. Add lime wedge in each packet and bring up 2 sides of foil over salmon so edges meet. Seal edges, making tight 1/2-inch fold; fold again, allowing space for heat circulation and expansion. Fold other sides to seal. Place salmon packets onto grill and grill for 13 to 15 minutes, flipping at about 7 minutes or so.

To serve, carefully open packets away from your face and garnish with parsley.

Note: If using oven, heat to 400 degrees and cook for 15 to 20 minutes.

Per serving: 262 calories, 28 grams protein, 11 grams fat (38 percent calories from fat), 4.7 grams saturated fat, 13 grams carbohydrate, 68 milligrams cholesterol, 148 milligrams sodium, 5 grams fiber.

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