health

7 Day Menu Planner for September 10, 2017

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

Sunday: Family

Forget the same ol', same ol' for family day and enjoy PORK CHOPS WITH SAUERKRAUT AND APPLES. Heat a large nonstick skillet on medium. Brown 4 well-trimmed pork loin chops (about 1 pound total) on both sides for 4 or 5 minutes. In a medium bowl, mix together 2 cups refrigerated sauerkraut (rinsed and drained), 2 tablespoons finely chopped red onion, 2 teaspoons caraway seeds, 2 chopped Granny Smith apples and 1/4 cup no-salt-added chicken broth. Add to skillet; cover and simmer about 20 minutes or until apples and pork are tender.

Serve with MASHED SWEET POTATOES and RYE ROLLS. CARROT CAKE is for dessert.

Plan

Prepare brown rice for Monday. Save enough cake for Wednesday.

Shopping List

pork loin chops, refrigerated sauerkraut, red onion, caraway seeds, Granny Smith apples, no-salt-added chicken broth, sweet potatoes to mash, rye rolls, carrot cake.

Monday: Budget

SOUTHWESTERN RICE AND BEANS is a great-tasting way to save food dollars. Serve it with SLICED AVOCADOS and BAKED TORTILLA CHIPS. Cool LIME SHERBET is your dessert.

Plan

Save enough rice and beans and sherbet for Tuesday.

Shopping List

brown rice, canned reduced-sodium red kidney beans (or beans to cook), canned reduced-sodium pinto beans or black beans (or beans to cook), frozen green peas, celery, canned no-salt-added diced tomatoes and green chiles, sweet onion (such as Vidalia), parsley, red wine vinegar, canola oil, garlic, coarse salt, pepper, leaf lettuce, avocados, baked tortilla chips, lime sherbet.

SOUTHWESTERN RICE AND BEANS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 20 minutes for rice

  • For the salad:
  • 3 cups cooked brown rice, cooled
  • 1 (15-ounce) can reduced-sodium red kidney beans, rinsed (or 1 1/2 cups cooked)
  • 1 (15-ounce) can reduced-sodium pinto beans or black beans, rinsed (or 1 1/2 cups cooked)
  • 1 1/2 cups frozen green peas, thawed
  • 1 cup sliced celery
  • 1 (10-ounce) can no-salt-added diced tomatoes and green chiles, drained
  • 1/2 cup chopped sweet onion (such as Vidalia)
  • 1/4 cup chopped parsley
  • For the vinaigrette:
  • 1/3 cup red wine vinegar
  • 1/4 cup canola oil
  • 1/4 cup water
  • 1 clove garlic, minced
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper
  • Leaf lettuce

In a large salad bowl, combine the rice, both beans, peas, celery, tomatoes and green chiles, onion and parsley. Set aside.

In a small bowl, whisk together the vinegar, oil, water, garlic, salt and pepper. Pour over the salad and toss to mix. Cover and chill. Serve on leaf lettuce.

Per serving: 355 calories, 13 grams protein, 11 grams fat (27 percent calories from fat), 1 gram saturated fat, 53 grams carbohydrate, no cholesterol, 257 milligrams sodium, 11 grams fiber.

Tuesday: Heat and Eat

There won't be any heat but lots of flavor in STUFFED TOMATOES. Choose medium or large tomatoes and scoop out seeds and pulp. Stuff with the leftover RICE AND BEANS and serve. Add a bowl of BEEF BARLEY SOUP, a SPINACH SALAD and CRUSTY ROLLS. Scoop the leftover SHERBET for dessert.

Shopping List

tomatoes, beef barley soup, fresh spinach, crusty rolls.

Wednesday: Meatless

Skip meat tonight and be bowled over with QUINOA TACO SALAD BOWLS for dinner. Serve it with hard-cooked EGG WEDGES. Slice the leftover CAKE for dessert.

Shopping List

romaine, quinoa, black beans, mango, plum tomatoes, blue corn chips, Hass avocados, salsa, eggs.

QUINOA TACO SALAD BOWLS

Servings: makes 4 bowls

Prep time: 15 minutes

Cook time: for the quinoa

  • 8 cups chopped romaine
  • 1 cup cooked quinoa
  • 1 cup cooked black beans
  • 1 cup chopped mango
  • 4 plum tomatoes, diced
  • 2 cups crushed blue corn chips
  • 2 small diced Hass avocados
  • 1/2 cup fresh salsa

In each serving bowl, layer romaine. Arrange quinoa, beans, mango, tomatoes, corn chips, avocados and salsa in rows. Serve. (Adapted from food blog loveandzest.com, by Kristina LaRue, RD.)

Per bowl: 431 calories, 12 grams protein, 20 grams fat (39 percent calories from fat), 2.4 grams saturated fat, 57 grams carbohydrate, no cholesterol, 82 milligrams sodium, 16 grams fiber.

Thursday: Express

NOT YOUR MOTHER'S STROGANOFF makes good use of convenience products, has a great flavor and is so easy. Serve it with SALAD GREENS and WHOLE-GRAIN ROLLS. Fresh TROPICAL FRUITS make a refreshing dessert.

Shopping List

butter, onion, red bell pepper, sliced crimini mushrooms, extra-wide no-yolk noodles, packaged fully cooked beef pot roast, plain Greek yogurt or reduced-fat sour cream, black pepper, salad greens, whole-grain rolls, fresh tropical fruits.

NOT YOUR MOTHER'S STROGANOFF

Servings: makes 5 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 1 tablespoon butter
  • 1/4 cup chopped onion
  • 1/2 sliced red bell pepper (1/4 inch thick)
  • 8 ounces sliced crimini mushrooms
  • 1 1/2 cups water
  • 6 ounces extra-wide no-yolk noodles
  • 1 (17-ounce) package fully cooked beef pot roast
  • 1/4 cup plain Greek yogurt or reduced-fat sour cream
  • 1/8 teaspoon black pepper

In a Dutch oven or large pot, combine butter, onion, bell pepper, mushrooms, water and noodles. Cover and bring to boil on medium-high. Remove cover when mixture begins to boil. Boil 5 or 6 minutes or until most of the liquid is absorbed.

Meanwhile, remove pot roast from package (reserving gravy) and cut into bite-size pieces. To noodle mixture, stir in pot roast and reserved gravy. Cook, uncovered, 2 to 3 minutes or until hot, stirring often. Remove from heat; stir in yogurt or sour cream and season with pepper. Serve.

Per serving: 307 calories, 28 grams protein, 7 grams fat (20 percent calories from fat), 3.2 grams saturated fat, 32 grams carbohydrate, 61 milligrams cholesterol, 350 milligrams sodium, 2 grams fiber.

Friday: Kids

Let the kids choose their favorite burgers, whether lean beef, turkey or veggie, for BURGER NIGHT. Serve them on WHOLE-GRAIN BUNS and add LETTUCE, TOMATOES, KETCHUP, MUSTARD and whatever accompaniments the kids will love. Add a CARROT SALAD and VEGGIE CHIPS. KIWIFRUIT is a perfect dessert.

Shopping List

kids' favorite lean beef, turkey or veggie burgers, whole-grain buns, lettuce, tomatoes, ketchup, mustard, kids' favorite accompaniments, carrot salad, veggie chips, kiwifruit.

Saturday: Easy Entertaining

Invite guests for simple and tasty HONEY LIME TUNA. In a glass dish, combine 1/4 cup canola oil, 1 tablespoon Old Bay Seasoning, 1 tablespoon fresh lime juice, 1 tablespoon honey and 1 1/2 teaspoons dried basil. Add 1 pound tuna steaks. Cover and refrigerate 20 minutes, turning occasionally. Remove tuna. Grill each side for only 2 to 2 1/2 minutes. Baste with leftover marinade during grilling; discard marinade. Allow to rest for 5 to 10 minutes and serve.

Serve the tuna with BROWN RICE with toasted slivered almonds, GRILLED ZUCCHINI, a BOSTON LETTUCE SALAD and BAGUETTES. CHEESECAKE with FRESH STRAWBERRIES is dessert.

Shopping List

canola oil, Old Bay Seasoning, limes, honey, dried basil, tuna steaks, brown rice, slivered almonds, zucchini, Boston lettuce, baguettes, cheesecake, fresh strawberries.

health

7 Day Menu Planner for September 03, 2017

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

Sunday: Family

Treat the family to ITALIAN MARINATED STEAK. Add ROASTED ROSEMARY RED POTATOES, BELL PEPPERS AND MUSHROOMS. Add MIXED GREENS and CRUSTY BREAD. LEMON PIE is dessert.

Plan

Prepare enough beef and vegetables for Monday; save enough pie for Tuesday.

Shopping List

olive oil, dry white wine, lemon, garlic, coarse salt, pepper, beef top round steak, fresh rosemary, red potatoes, bell peppers, whole mushrooms, mixed salad greens, crusty bread, lemon pie.

ITALIAN MARINATED STEAK

Servings: makes 4 servings

Prep time: 15 minutes; marinating time: 6 hours to overnight

Cook time: 12 to 14 minutes; standing time: 5 minutes

  • 1/4 cup olive oil
  • 1/4 cup dry white wine
  • 1 1/2 teaspoons fresh lemon juice
  • 2 cloves garlic, minced
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 1 beef top round steak, cut 1-inch thick (about 1 1/2 pounds

Combine all ingredients except steak in a small bowl. Place marinade in a resealable plastic bag. Add steak to marinade; turn to coat. Marinate in refrigerator 6 hours to overnight, turning occasionally. Remove steak from marinade; discard marinade. Grill steak on medium 12 to 14 minutes for medium rare (145 degrees), turning occasionally. Remove from grill. Let stand 5 minutes before thinly slicing across grain; serve.

Per serving: 189 calories, 34 grams protein, 5 grams fat (24 percent calories from fat), 1.6 grams saturated fat, no carbohydrate, 85 milligrams cholesterol, 163 milligrams sodium, no fiber.

Monday: Heat and Eat

Use the leftover beef for ROAST BEEF SANDWICHES on BAGUETTES. Spread HORSERADISH SAUCE over split baguettes. Mix 3 tablespoons prepared horseradish, 1/4 cup low-fat sour cream, 1 teaspoon Dijon mustard, 1/4 cup mayonnaise and 1 tablespoon chopped chives or chopped green onion. Top the sliced beef with thin slices of brie cheese. Heat the leftover VEGETABLES and add a LETTUCE WEDGE SALAD. For dessert, FRESH PINEAPPLE is good.

Shopping List

baguettes, prepared horseradish, low-fat sour cream, Dijon mustard, mayonnaise, chives or green onion, brie cheese, lettuce, fresh pineapple.

Tuesday: Budget

Save money with delicious RICE BOWLS WITH FRIED EGGS AND AVOCADO for dinner. Mix 4 thinly sliced green onions with 2 cups cooked brown rice in a small bowl; season with coarse salt and pepper; mix well and divide into 4 individual bowls.

Meanwhile, heat 2 tablespoons canola oil in a large nonstick skillet on medium-high. Crack 4 eggs into a small bowl and pour into skillet; season with salt and pepper and cook until desired doneness. Transfer each egg to the outside edge of each bowl. Divide 1 avocado into slices and place on other side of bowl. (Adapted from Bon Appetit.) Serve with hot sauce at the table.

Add SALAD GREENS and toasted whole-grain ENGLISH MUFFINS. Dessert is leftover PIE.

Shopping List

green onions, brown rice, coarse salt, pepper, canola oil, eggs, avocado, hot sauce, salad greens, whole-grain English muffins.

Wednesday: Express

This LAYERED SALAD is quick and a great meal before fall is with us. Add BAKED CORN CHIPS. Try ASIAN PEARS for dessert.

Shopping List

no-salt-added tomatoes with green chiles (such as Rotel or another brand), reduced-fat sour cream, reduced-fat cream cheese, cumin, garlic, romaine or other lettuce, canned reduced-sodium black beans, fresh or frozen whole kernel corn, Hass avocados, lemon, roasted red pepper, 50 percent light cheddar cheese, canned black olives, green onions, baked corn chips, Asian pears.

LAYERED SALAD

Servings: makes about 12 cups

Prep time: 20 minutes; chilling time: up to 8 hours

  • For the dressing
  • 1 (10-ounce) can no-salt-added tomatoes with green chiles (such as Rotel or another brand)
  • 8 ounces reduced-fat sour cream
  • 3 ounces reduced-fat cream cheese, softened
  • 1 teaspoon cumin
  • 1 clove garlic, minced
  • For the salad:
  • 6 cups chopped romaine (or other lettuce)
  • 1 (15-ounce) can reduced-sodium black beans
  • 1 1/2 cups fresh or frozen (thawed) whole kernel corn
  • 2 diced Hass avocados sprinkled with fresh lemon juice
  • 3/4 cup roasted red pepper strips
  • 1 cup shredded 50 percent light cheddar cheese
  • 1 (6-ounce) can drained, sliced black olives
  • 1/4 cup sliced green onions
  • Reserve some lettuce, cheese, olives and green onions for garnish, if desired

Mix together all dressing ingredients; set aside. In a large straight-sided (or other) salad bowl, layer 4 cups lettuce, black beans, corn, avocados, red pepper, 2 more cups lettuce, cheese, olives and green onions. Cover top with dressing. To garnish, top with some shredded lettuce, cheese, olives and green onions, if desired. Cover; refrigerate up to 8 hours and serve. (Adapted from RecipeGirl, recipegirl.com.)

Per cup: 200 calories, 8 grams protein, 12 grams fat (52 percent calories from fat), 4.4 grams saturated fat, 17 grams carbohydrate, 20 milligrams cholesterol, 411 milligrams sodium, 6 grams fiber.

Thursday: Kids

The kids will love THREE-CHEESE PASTA for dinner. Heat oven to 350 degrees. Coat a 2-quart baking dish with cooking spray. Cook 2 1/2 cups penne or rigatoni pasta according to directions; drain. In a medium bowl, microwave 1 medium chopped orange bell pepper and 2 sliced green onions, plus 3-inch tops, on high (100 percent power) for 3 minutes, covered; drain. Set aside.

Place 3 tablespoons butter in a 2-quart container; microwave on medium (50 percent power) about 1 minute or until melted. Stir in 3 tablespoons flour, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper. With a whisk, mix in 2 cups 1 percent milk. Cover and microwave on high about 5 minutes. Stir after the first 2 minutes and then stir again occasionally until thickened. Mix in 1 cup shredded 50 percent light cheddar cheese, 1/2 cup shredded Swiss cheese and 1/2 cup shredded Monterey Jack cheese until it melts. Add the cooked pasta and vegetables and mix well. Pour into the baking dish; top with panko and bake 30 minutes or until hot and slightly brown on top.

Serve with fresh GREEN BEANS and SOFT ROLLS. Dip SLICED APPLES in a little caramel sauce for dessert.

Shopping List

cooking spray, penne or rigatoni pasta, orange bell pepper, green onions, butter, flour, coarse salt, pepper, 1 percent milk, 50 percent light cheddar cheese, Swiss cheese, Monterey Jack cheese, panko, fresh green beans, soft rolls, apples, caramel sauce.

Friday: Meatless

Keeping up the cool-salad idea, QUINOA KALE RISOTTO WITH PISTACHIOS is dinner tonight. Add WHOLE-GRAIN ROLLS to the meal. Fresh BLUEBERRIES with light whipped cream are good for dessert.

Plan

Prepare enough quinoa for Saturday.

Shopping List

extra-virgin olive oil, onion, red bell pepper, garlic, quinoa, no-salt-added vegetable broth, white wine, rosemary, black pepper, kale, lemon, pistachios, whole-grain rolls, fresh blueberries, light whipped cream.

QUINOA KALE RISOTTO WITH PISTACHIOS

Servings: makes 6 (1 cup) servings

Prep time: 15 minutes

Cook time: about 25 minutes

  • 1 tablespoon extra-virgin olive oil
  • 1/2 medium onion, chopped
  • 1/2 red bell pepper, chopped
  • 1 clove garlic, minced
  • 2 cups uncooked quinoa
  • 3 cups no-salt-added vegetable broth
  • 1/2 cup white wine
  • 1 teaspoon rosemary
  • 1/4 teaspoon black pepper
  • 4 cups chopped fresh kale
  • Zest of 1/2 lemon
  • 1/2 cup pistachios, coarsely chopped

Heat olive oil in large saucepan over medium. Add onion, red bell pepper and garlic and cook for 2 minutes. Add quinoa and cook for an additional minute.

Meanwhile, heat vegetable broth, white wine, rosemary and black pepper together in a small pot until warm. Reduce heat to low. Add broth mixture to saucepan with quinoa mixture, 1/2 cup at a time, stirring until it is absorbed. Repeat this procedure for about 15 minutes, until all liquid is absorbed and quinoa is tender, but not overcooked. Stir in kale, lemon zest and pistachios, and heat for an additional minute until ingredients are heated through but kale remains bright green. Serve immediately.

Per cup: 335 calories, 12 grams protein, 11 grams fat (28 percent calories from fat), 1.3 grams saturated fat, 48 grams carbohydrate, no cholesterol, 121 milligrams sodium, 6 grams fiber.

Saturday: Easy Entertaining

Invite some guests to enjoy GRILLED CHICKEN. Alongside, delicious leftover QUINOA will be even better tonight as the flavors will have had time to blend further. Add SLICED CUCUMBERS AND RED ONION in CIDER VINEGAR along with FLATBREAD to round out your meal. COCONUT MACAROONS are a simple dessert.

Shopping List

chicken to grill, cucumbers, red onion, cider vinegar, flatbread, coconut macaroons.

health

7 Day Menu Planner for August 27, 2017

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

Sunday: Family

Enjoy the island flavors of WARM CARIBBEAN CHICKEN AND RICE SALAD WITH ALMONDS. Serve the filling salad with LEMON POPPY SEED MUFFINS.

Make BLUEBERRY PIE for dessert. Bake a frozen pie shell according to directions; cool. Combine 1 (16-ounce) jar blueberry jam or spread and 1/4 teaspoon ground cinnamon; microwave on high for 1 minute or until mixture liquefies. Stir in 2 cups fresh blueberries. Spoon mixture into shell. Chill; slice and garnish with light whipped cream and serve.

Plan

Make an extra pie for Monday (Labor Day).

Shopping List

slivered almonds, olive oil, chicken breast tenders, packaged yellow rice, cilantro, Vidalia onion (or other sweet onion), jalapeno pepper, jerk seasoning, fresh oranges, arrowroot, coarse salt, fresh baby spinach leaves, lemon poppy seed muffins, frozen pie shells, jarred blueberry jam or spread, ground cinnamon, fresh blueberries, light whipped cream.

WARM CARIBBEAN CHICKEN AND RICE SALAD WITH ALMONDS

Servings: makes 6 servings

Prep time: 25 minutes

Cook time: less than 20 minutes, plus rice

  • 1/2 cup slivered almonds
  • 1 1/2 teaspoons olive oil, divided
  • 12 ounces chicken breast tenders, cut into bite-size pieces
  • 1 (8-ounce) package yellow rice
  • 1/2 cup chopped cilantro leaves, divided
  • 1/2 cup finely chopped Vidalia or other sweet onion
  • 1 jalapeno pepper, seeded and finely chopped
  • 1 teaspoon jerk seasoning
  • 1 1/4 cups fresh orange juice, divided
  • 1 teaspoon arrowroot (see Note)
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon orange zest (orange part only)
  • 1 cup fresh orange sections
  • 4 cups fresh baby spinach leaves

Heat a large skillet on medium-high. Add almonds and cook, stirring, until golden; set aside. In same skillet, heat half the oil and cook chicken 4 minutes, stirring, or until almost cooked through. Remove to a warm plate; cover.

Meanwhile, cook the rice according to directions. Toss hot rice with 1/4 cup chopped cilantro; set aside to keep warm.

For the dressing: Heat the remaining oil in a pan. Add onion, jalapeno pepper and jerk seasoning, and cook 5 minutes or until onions are wilted. Pour in 1 cup of orange juice and boil 5 minutes to reduce. Combine the arrowroot and remaining 1/4 cup orange juice and stir into sauce to thicken. Add the salt and orange zest.

Toss the cooked chicken, orange sections, half the almonds, remaining 1/4 cup cilantro and spinach together. Add the hot rice and the dressing and toss again to mix thoroughly. Top with remaining almonds and serve.

Note: Arrowroot doesn't have a chalky taste when undercooked like cornstarch can.

Per serving: 305 calories, 19 grams protein, 7 grams fat (21 percent calories from fat), 0.9 gram saturated fat, 43 grams carbohydrate, 36 milligrams cholesterol, 656 milligrams sodium, 3 grams fiber.

Monday: Easy Entertaining

Celebrate Labor Day with CEDAR PLANK SALMON.

Serve with IT'S PURPLE! POTATO SALAD. In a medium saucepan, add 2 pounds purple (or mixture of red, gold and purple) potatoes to cold, salted water; bring to boil and cook about 15 minutes or until fork-tender, but not mushy. Drain, rinse in cold water and cut into bite-size pieces. Place warm potatoes in a large bowl; toss with 1 medium diced red onion, 2 chopped celery ribs, 1/4 cup chopped fresh dill and 1/4 cup chopped parsley. In another bowl, stir together 1/2 cup low-fat mayonnaise, 2 tablespoons Dijon mustard, 1 teaspoon celery seed, 1/8 teaspoon cayenne pepper, 1 1/2 teaspoons white vinegar and juice of 1 lemon. Add coarse salt and pepper to taste. Toss gently to mix. (Adapted from Food Network star Tyler Florence.)

Add COLESLAW. Dessert is leftover PIE.

Plan

Save enough salmon and potato salad for Tuesday and enough coleslaw for Thursday.

Shopping List

cedar grilling plank, brown sugar, chili powder, salmon fillet, canola oil, purple potatoes (or mixture of red, gold and purple potatoes), coarse salt, red onion, celery, fresh dill, parsley, low-fat mayonnaise, Dijon mustard, celery seed, cayenne pepper, white vinegar, lemon, pepper, coleslaw.

CEDAR PLANK SALMON

Servings: makes 8 (3-ounce) cooked servings

Prep time: 15 minutes

Cook time: 30 to 40 minutes

  • 1 cedar grilling plank
  • 1/4 cup packed brown sugar
  • 1 tablespoon chili powder
  • 1 (2-pound) salmon fillet, skin on
  • 1 tablespoon canola oil

Soak plank according to manufacturer's directions. Drain and pat dry. Heat grill to medium-high for 15 minutes. Reduce heat to medium-low.

Meanwhile, mix brown sugar and chili powder in small bowl. Brush salmon with oil. Rub seasoning mixture on flesh side of salmon. Place salmon, skin-side down, on plank and place plank on grill. Cover; grill 30 to 40 minutes or until fish is opaque throughout. Serve.

Per serving: 192 calories, 24 grams protein, 7 grams fat (34 percent calories from fat), 1.1 grams saturated fat, 7 grams carbohydrate, 53 milligrams cholesterol, 105 milligrams sodium, no fiber.

Tuesday: Heat and Eat

No one will mind eating leftover COLD SALMON OVER SALAD GREENS tonight. Toss with a dill dressing and add the leftover POTATO SALAD on the side. Top fresh PEACHES with VANILLA ICE CREAM for dessert.

Plan

Save enough peaches for Wednesday.

Shopping List

salad greens, dill dressing, fresh peaches, vanilla ice cream.

Wednesday: Kids

The kids can help prepare your SPAGHETTI AND MEAT SAUCE for dinner. Add a CHOPPED LETTUCE SALAD and SOFT ROLLS. Enjoy the leftover PEACHES for dessert.

Shopping List

spaghetti, meat sauce, lettuce, soft rolls.

Thursday: Express

With the speed of Wonder Woman, you'll have REUBEN WRAPS on the table. Spread burrito-size tortillas with reduced-fat or regular Russian dressing. Top with leftover coleslaw, thinly sliced deli corned beef and Swiss cheese. Roll, halve and eat.

Serve with MIXED SALAD GREENS. Chilled WATERMELON is dessert.

Shopping List

burrito-size tortillas, reduced-fat or regular Russian dressing, deli corned beef, Swiss cheese, mixed salad greens, watermelon.

Friday:

Saturday: Easy Entertaining

This BAKED GROUPER was a hit with our guests. Serve it with CORN-ON-THE-COB and a CAPRESE SALAD. On a large platter, arrange tomato and fresh mozzarella slices and fresh basil leaves, alternating and overlapping them. Drizzle with extra-virgin olive oil and balsamic vinegar. Season with coarse salt and pepper. Add SOURDOUGH BREAD.

For dessert, prepare refreshing FRESH FRUIT PARFAIT with PROSECCO. Cut 1 cantaloupe in half and remove seeds. With a melon baller, scoop melon into small balls and place in a bowl. Add 1 cup each blueberries, raspberries and blackberries and toss gently. To serve, spoon fruit into stemmed dessert dishes. Pour prosecco over fruit. Garnish with mint sprigs; serve immediately.

Shopping List

olive oil, onions, green bell pepper, fresh or canned crushed tomatoes, no-salt-added tomato paste, coarse salt, pepper, skinless grouper fillet, lemon pepper, cayenne pepper, corn-on-the-cob, fresh tomatoes (if using canned tomatoes for grouper), mozzarella, fresh basil, extra-virgin olive oil, balsamic vinegar, sourdough bread, cantaloupe, fresh blueberries, fresh raspberries, fresh blackberries, prosecco, fresh mint.

BAKED GROUPER

Prep time: 15 minutes

Cook time: 40 to 45 minutes

  • 2 tablespoons olive oil
  • 2 small onions, cut into 6 wedges
  • 1 green bell pepper, cut into strips
  • 3/4 cup fresh or canned crushed tomatoes
  • 5 tablespoons no-salt-added tomato paste
  • Water (if needed)
  • Coarse salt and pepper to taste
  • 1 1/2 pounds skinless grouper fillet, cut into 3-inch pieces
  • 1 teaspoon lemon pepper
  • 2 to 3 pinches cayenne pepper

Heat oven to 350 degrees. Heat oil in a large nonstick skillet on medium. Add onions and bell pepper; cook and stir 10 minutes or until softened. Stir in crushed tomatoes and tomato paste; cover, reduce heat to low and simmer 10 minutes, stirring often or until onions are very soft. (If mixture becomes too thick, thin with some water.) Season with salt and pepper to taste.

Put fillets in a 9-by-13-inch baking dish, folding under thin ends. Season with lemon pepper, cayenne pepper and salt to taste. Add tomato sauce and bake 20 to 25 minutes or until fish is opaque throughout. Serve.

Per serving: 177 calories, 23 grams protein, 6 grams fat (30 percent calories from fat), 0.9 gram saturated fat, 8 grams carbohydrate, 42 milligrams cholesterol, 171 milligrams sodium, 2 grams fiber.

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