health

7 Day Menu Planner for May 21, 2017

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

Sunday: Family

Try these YELLOW RICE CRAB CAKES for a special family meal. Alongside, make POTATO SALAD and add COLESLAW and HUSH PUPPIES (from a mix). Buy a BOSTON CREAM PIE for dessert.

Plan

Save some crab cakes and coleslaw for Monday and enough pie for Tuesday.

Shopping List

packaged yellow rice (such as Zatarain's or another brand), red bell pepper, onion, eggs, flour, lump crab meat, fresh parsley, butter, potato salad, coleslaw, hush puppy mix, Boston cream pie.

YELLOW RICE CRAB CAKES

Servings: makes 18 crab cakes

Prep time: 15 minutes; refrigeration time: about 1 hour total

Cook time: about 20 minutes

  • 1 (6.9-ounce) package yellow rice (such as Zatarain's or another brand)
  • 1/2 cup finely chopped red bell pepper
  • 1/4 cup finely chopped onion
  • 3 eggs
  • 1/4 cup flour
  • 1 pound lump crab meat
  • 1/4 cup finely chopped parsley
  • 4 tablespoons butter, divided

Prepare rice as directed on package, adding bell pepper and onion with the rice. Cool slightly. Refrigerate 30 minutes or until chilled. Beat eggs in large bowl. Add rice mixture and flour; mix well. Add crab meat and parsley; gently mix until well blended. Refrigerate 30 minutes or until well chilled. Shape into 18 cakes, about 1/3 cup each. In a large nonstick skillet, melt 1 tablespoon butter on medium. Cook cakes, 3 or 4 at a time, about 6 minutes or until golden; turn once. Repeat with remaining butter and cakes.

Per cake: 104 calories, 8 grams protein, 4 grams fat (32 percent calories from fat), 1.9 grams saturated fat, 10 grams carbohydrate, 56 milligrams cholesterol, 269 milligrams sodium, 0 fiber.

Monday: Heat and Eat

Celebrate Memorial Day with leftovers and make CRAB CAKE SANDWICHES ON ENGLISH MUFFINS. Add TARTAR SAUCE, CORN-ON-THE-COB and leftover COLESLAW. How about CHOCOLATE CHIP COOKIES and a dollop of CHOCOLATE ICE CREAM for dessert?

Shopping List

English muffins, tartar sauce, corn-on-the-cob, chocolate chip cookies, chocolate ice cream.

Tuesday: Meatless

CHEESE RAVIOLI WITH MUSHROOMS AND PEAS is a great no-meat dinner. Serve with a ROMAINE SALAD and GARLIC BREAD. Leftover BOSTON CREAM PIE makes a good dessert.

Shopping List

frozen cheese-filled ravioli, olive oil, garlic powder, onion, packaged fresh sliced crimini mushrooms, frozen green peas, sun-dried tomato Alfredo sauce, tomato basil pasta sauce, basil pesto, romaine, garlic bread.

CHEESE RAVIOLI WITH MUSHROOMS AND PEAS

Servings: makes 5 servings

Prep time: 20 minutes

Cook time: about 10 minutes, plus ravioli

  • 1 (24- to 25-ounce) bag frozen cheese-filled ravioli (about 45 pieces)
  • 1 tablespoon olive oil
  • 1/4 teaspoon garlic powder
  • 1/2 cup chopped onion
  • 1 (8-ounce) package fresh sliced crimini mushrooms
  • 1/2 cup frozen green peas
  • 1/2 cup sun-dried tomato Alfredo sauce, or another kind of sauce
  • 1/2 cup tomato basil pasta sauce
  • 2 teaspoons basil pesto

Cook ravioli according to directions.

Meanwhile, heat oil and garlic powder in a large nonstick skillet on medium-high. Add onion, mushrooms and peas. Cook 7 minutes or until onions are softened and mushrooms release their liquid. Stir in Alfredo sauce, pasta sauce and pesto; cook 2 minutes, stirring occasionally, or until hot. Drain ravioli and add to skillet. Toss sauce over ravioli, stirring gently to coat. Heat 2 minutes, if necessary, and serve.

Per serving: 366 calories, 12 grams protein, 11 grams fat (30 percent calories from fat), 4.1 grams saturated fat, 44 grams carbohydrate, 24 milligrams cholesterol, 580 milligrams sodium, 3 grams fiber.

Wednesday: Kids

The kids will be happy you are serving BROILED HONEY-SESAME CHICKEN TENDERS for dinner. Marinate chicken tenders in honey teriyaki marinade (from a jar) for 10 minutes, then roll in sesame seeds before broiling on a nonstick foil-lined baking sheet for 5 minutes or until cooked through.

Serve with RICE, GREEN BEANS and WHOLE-GRAIN ROLLS. For dessert, KIWIFRUIT is all you'll want.

Shopping List

chicken tenders, jarred honey teriyaki marinade, sesame seeds, rice, green beans, whole-grain rolls, kiwifruit.

Thursday: Budget

Go Italian with PANINI CAPRESE for dinner. Cut a 10- to 14-ounce olive oil and herb focaccia loaf (or another flavor) in half horizontally. On bottom half, arrange 8 ounces fresh sliced mozzarella cheese and sliced tomatoes. Sprinkle with 1/2 teaspoon coarse salt and 1/4 teaspoon pepper. Top with fresh basil leaves. Drizzle with 2 tablespoons extra-virgin oil and 2 tablespoons red wine vinegar. Cover with bread top; press down gently. Cut into wedges and serve.

Add BAKED CHIPS. For dessert, FRESH PINEAPPLE is light.

Shopping List

olive oil and herb focaccia (or another flavor), fresh mozzarella cheese, tomatoes, coarse salt, pepper, fresh basil, extra-virgin olive oil, red wine vinegar, baked chips, fresh pineapple.

Friday: Express

One of my favorite fast meals is CHICKEN-STUFFED AVOCADOS. Add deli chicken salad and mix in some chopped walnuts and halved grapes. Spoon the mixture into halved avocados that have been coated with lemon juice. Garnish tops with paprika. Serve on MIXED GREENS and add TOMATO WEDGES to the plates.

Serve with OVEN FRIES (frozen) and CRUSTY BREAD. Enjoy fresh BLUEBERRIES for dessert.

Shopping List

deli chicken salad, walnuts, grapes, avocados, lemons, paprika, mixed salad greens, tomatoes, frozen oven fries, crusty bread, fresh blueberries.

Saturday: Easy Entertaining

Entertain guests with delicious PORK MEDALLIONS WITH BLUE CHEESE-CHIVE STUFFING. Serve with ORZO tossed with a little olive oil and chopped fresh parsley, FRESH ASPARAGUS, a BIBB LETTUCE SALAD and BAGUETTES. For dessert, top STRAWBERRY ICE CREAM with FRESH STRAWBERRIES.

Shopping List

pork tenderloin, pepper, olive oil, crumbled blue cheese, fresh chives, plain bread crumbs, orzo, fresh parsley, fresh asparagus, bibb lettuce, baguettes, strawberry ice cream, fresh strawberries.

PORK MEDALLIONS WITH BLUE CHEESE-CHIVE STUFFING

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 1 pound pork tenderloin
  • 1/8 teaspoon freshly ground black pepper
  • 2 teaspoons olive oil
  • 2 ounces crumbled blue cheese (1/2 cup)
  • 3 tablespoons finely snipped fresh chives
  • 1 tablespoon plain bread crumbs

Heat oven to 425 degrees. Cut tenderloin into 1-inch slices. Flatten to 3/4-inch thickness. Sprinkle with pepper. Heat oil in a large nonstick skillet on medium-high. Add pork and cook 2 to 3 minutes or until brown, turning once. Transfer pork to a baking sheet covered with nonstick foil. In a small bowl, mix together blue cheese, chives and bread crumbs, breaking cheese into fine crumbs. Top pork slices evenly with cheese mixture. Bake 8 to 10 minutes or until internal temperature of pork is 145 degrees. Serve immediately.

Per serving: 201 calories, 27 grams protein, 9 grams fat (41 percent calories from fat), 3.8 grams saturated fat, 2 grams carbohydrate, 84 milligrams cholesterol, 270 milligrams sodium, no fiber.

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.

Next up: More trusted advice from...