health

7 Day Menu Planner for June 04, 2017

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

Sunday: Family

Make family day special and serve ITALIAN ROAST PORK LOIN. Pour 1 cup Italian salad dressing into a resealable plastic bag; add 1 (2- to 3-pound) boneless pork loin. Seal and refrigerate overnight. Remove pork; discard dressing marinade. Pat pork dry and sprinkle it with 1 teaspoon garlic pepper. Place in a shallow pan and roast 1 hour at 350 degrees or until internal temperature reaches 145 degrees. Remove from oven; let stand 5 minutes before slicing.

Serve with ROASTED RED POTATOES, GREEN BEANS, MIXED SALAD GREENS AND SOURDOUGH BREAD. Make or buy a BLUEBERRY COBBLER and top it with a smidge of VANILLA ICE CREAM.

Plan

Save enough pork and cobbler for Monday.

Shopping List

Italian salad dressing, boneless pork loin, garlic pepper, red potatoes, green beans, mixed salad greens, sourdough bread, homemade or store-bought blueberry cobbler, vanilla ice cream.

Monday: Heat and Eat

Use the leftover pork in PORK AND MUSHROOM QUESADILLAS. Serve with a LEAF LETTUCE SALAD. Top the leftover COBBLER with light whipped cream for dessert.

Shopping List

olive oil, fresh sliced crimini mushrooms, green onions, Swiss cheese, large fat-free flour tortillas, leaf lettuce, light whipped cream.

PORK AND MUSHROOM QUESADILLAS

Servings: makes 4 quesadillas

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 12 ounces cooked (leftover) pork, sliced 1/4-inch thick
  • 1 tablespoon plus 2 teaspoons olive oil, divided
  • 6 ounces fresh sliced crimini mushrooms
  • 1/3 cup sliced green onions
  • 4 ounces shredded Swiss cheese
  • 4 (9- to 10-inch) fat-free flour tortillas

Stack pork slices and cut crosswise in half, then cut each stack lengthwise into matchstick-size pieces; set aside. Heat 1 tablespoon oil in a large nonstick skillet on medium-high. Add mushrooms and onions; stir-fry 1 to 2 minutes or until softened. Remove from skillet; add pork and stir-fry 1 minute. Remove pork and wipe skillet with paper towels.

To assemble, sprinkle 2 tablespoons cheese over half of each tortilla. Top each with pork and mushroom mixture. Sprinkle each with another 2 tablespoons cheese. Fold in half, pressing gently. Add 1 teaspoon oil to skillet. Cook quesadillas, 2 at a time, on medium heat for 2 to 4 minutes or until golden and cheese is melted, turning once. Remove quesadillas from skillet; loosely cover with foil to keep warm. Repeat with remaining oil and quesadillas. Cut quesadillas into wedges and serve.

Per quesadilla: 452 calories, 37 grams protein, 17 grams fat (34 percent calories from fat), 6.8 grams saturated fat, 37 grams carbohydrate, 88 milligrams cholesterol, 569 milligrams sodium, 4 grams fiber.

Tuesday: Kids

Let the kids celebrate with (any) BURGER NIGHT. They might want to add cheese along with their favorite trimmings. How about some CORN-ON-THE-COB and BABY CARROTS, too? Make S'MORES in the microwave for dessert.

Shopping List

kids' favorite burgers and trimmings, buns, any cheese, corn-on-the-cob, baby carrots, marshmallows, graham crackers and chocolate bars for s'mores.

Wednesday: Meatless

Make a no-meat night special with PENNE WITH FRESH TOMATO-ARUGULA SAUCE. Add WHOLE-GRAIN BREAD. Sprinkle fresh STRAWBERRIES with powdered sugar for dessert.

Shopping List

penne pasta, tomatoes, arugula, fresh basil, olive oil, balsamic vinegar, garlic, coarse salt, Parmigiano-Reggiano cheese, whole-grain bread, fresh strawberries, powdered sugar.

PENNE WITH FRESH TOMATO-ARUGULA SAUCE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: for the pasta

  • 12 ounces penne pasta
  • 1 pound diced tomatoes (about 2 cups)
  • 3 cups arugula, cut into strips
  • 1/2 cup fresh basil, cut into strips
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1/2 teaspoon minced garlic
  • 1/2 teaspoon coarse salt
  • 1 cup Parmigiano-Reggiano in thin shavings (about 3 ounces) (see Note)

Cook pasta according to directions; drain.

Meanwhile, in a large bowl combine tomatoes, arugula, basil, oil, vinegar, garlic and salt. Add cooked pasta to bowl and toss. Top with cheese shavings and serve.

Note: To make cheese shavings, pull a vegetable peeler across a wedge of cheese.

Per serving: 325 calories, 13 grams protein, 9 grams fat (26 percent calories from fat), 3.1 grams saturated fat, 47 grams carbohydrate, 10 milligrams cholesterol, 398 milligrams sodium, 3 grams fiber.

Thursday: Budget

For a festive dinner, try BAKED BEANS- TUNA CHEF SALAD. Divide among 4 dinner plates: 1 (12-ounce) bunch romaine, torn into 1/2-inch pieces. On top, arrange 2 to 4 hard-cooked eggs (cut into 6 pieces each), 2 (5-ounce) cans drained and flaked albacore tuna, 1 cup halved grape tomatoes, 1 (16-ounce) can reduced-sodium vegetarian baked beans (such as Bush's). Drizzle with 4 tablespoons Italian dressing (or another kind). Serve with CRUSTY BREAD. Sprinkle fresh PEACHES with nutmeg for an easy dessert.

Shopping List

romaine, eggs, canned albacore tuna, grape tomatoes, canned reduced-sodium vegetarian baked beans, Italian dressing (or another kind), crusty bread, fresh peaches, nutmeg.

Friday: Express

Make GARDEN BLTs for a quick meal. Spread 8 slices whole-grain toast with low-fat mayonnaise. For each sandwich, layer 1 slice toast with 2 slices cooked bacon, 2 slices tomatoes, 8 thin slices cucumber, 1 thin slice sweet onion, 1 medium lettuce leaf, and coarse salt and pepper to taste. Top with remaining toast. Cut in half on the diagonal.

Serve with HASH-BROWNED POTATOES (refrigerated). FRESH BLUEBERRIES with light whipped cream satisfy your sweet tooth.

Shopping List

whole-grain bread, low-fat mayonnaise, bacon, tomatoes, cucumber, sweet onion, leaf lettuce, coarse salt, pepper, refrigerated hash-browned potatoes, fresh blueberries, light whipped cream.

Saturday: Easy Entertaining

Extend an invitation to special friends for ARROZ CON POLLO. Serve it with a RED-TIP LETTUCE SALAD and BAGUETTES. A simple dessert of MERINGUE COOKIES and RASPBERRY SORBET is a perfect ending.

Shopping List

coarse salt, paprika, black pepper, bone-in skinless chicken breasts and thighs, canola oil, red bell pepper, onion, rice, garlic, unsalted chicken broth, saffron or turmeric, frozen tiny green peas, Spanish olives with pimentos, red-tip lettuce, baguettes, meringue cookies, raspberry sorbet.

ARROZ CON POLLO

Servings: makes 12 servings

Prep time: 20 minutes

Cook time: less than 45 minutes; standing time: 5 minutes

  • 1 teaspoon coarse salt
  • 1/4 teaspoon paprika
  • 1/4 teaspoon black pepper
  • 2 pounds bone-in skinless chicken breasts
  • 1 1/2 pounds bone-in skinless chicken thighs
  • 1 tablespoon canola oil
  • 1 red bell pepper, cut into 2-inch strips
  • 1 medium onion, coarsely chopped
  • 1 cup rice
  • 2 cloves garlic, minced
  • 1 (14-ounce) can unsalted chicken broth
  • 1/4 teaspoon crushed saffron or turmeric
  • 1 1/2 cups frozen tiny green peas, thawed
  • 1/4 cup sliced Spanish olives with pimientos

Mix salt, paprika and pepper. Sprinkle evenly over chicken. Heat oil in a large skillet on medium. Add chicken; cook 5 to 6 minutes per side or until golden. Remove chicken from skillet. Pour off all but 1 tablespoon fat from skillet. Add bell pepper and onion; cook and stir about 5 minutes or until vegetables are softened. Stir in rice and garlic. Continue to cook about 1 minute. Stir in broth and saffron. Bring to boil. Return chicken to skillet; cover. Reduce heat to low and cook 20 minutes or until chicken is no longer pink and rice is tender. Remove from heat. Stir in peas; cover. Let stand 5 minutes. Garnish with olives and serve.

Per serving: (light meat): 208 calories, 25 grams protein, 4 grams fat (19 percent calories from fat), 0.7 gram saturated fat, 16 grams carbohydrate, 68 milligrams cholesterol, 369 milligrams sodium, 1 gram fiber.

Carb count: 1.

Per serving (dark meat): 222 calories, 20 grams protein, 8 grams fat (32 percent calories from fat), 1.9 grams saturated fat, 16 grams carbohydrate, 102 milligrams cholesterol, 312 milligrams sodium, 1 gram fiber.

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.

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