health

7 Day Menu Planner for November 12, 2017

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

Sunday: Family

Aromatic and delicious, PORK CHOPS WITH FRUITED COUSCOUS will be a family favorite. Serve the combination with FRESH BROCCOLI and WHOLE-GRAIN ROLLS. For dessert, try STRAWBERRY ICE CREAM.

Plan

Save enough ice cream for Tuesday.

Shopping List

cumin, ground coriander, cinnamon, cayenne pepper, boneless pork chops, olive oil, couscous, raisins, dried apricots, pine nuts, fresh broccoli, whole-grain rolls, strawberry ice cream.

PORK CHOPS WITH FRUITED COUSCOUS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 10 minutes, plus couscous

  • 3/4 teaspoon cumin
  • 3/4 teaspoon ground coriander
  • 1/8 teaspoon ground cinnamon
  • 1/8 teaspoon cayenne pepper
  • 4 boneless pork chops, 3/4 inch thick (1 to 1 1/4 pounds)
  • 1 teaspoon olive oil
  • 3 cups water
  • 1 3/4 cups couscous
  • 1/4 cup raisins
  • 1/4 cup chopped dried apricots
  • 2 tablespoons pine nuts

In a small bowl, combine cumin, coriander, cinnamon and cayenne pepper; rub onto both sides of chops. Heat oil in a large nonstick skillet on medium-high; cook chops, turning once, about 7 to 8 minutes. Meanwhile, boil water and prepare couscous according to directions, adding raisins, apricots and pine nuts to water. Serve chops over couscous.

Per serving: 490 calories, 30 grams protein, 9 grams fat (16 percent calories from fat), 2 grams saturated fat, 73 grams carbohydrate, 57 milligrams cholesterol, 54 milligrams sodium, 5 grams fiber.

Monday: Meatless

MANICOTTI WITH SPINACH AND RICOTTA takes a little extra time, but the result is worth it. Serve the no-meat entree with a LETTUCE WEDGE and GARLIC BREAD. FRESH PINEAPPLE is a simple dessert.

Shopping List

manicotti shells, frozen chopped spinach, reduced-fat ricotta cheese, egg, parmesan cheese, garlic powder, cooking spray, canned diced fire-roasted tomatoes with roasted garlic, canned tomato paste with Italian herbs, dried basil, shredded low-fat mozzarella cheese, lettuce, garlic bread, fresh pineapple.

MANICOTTI WITH SPINACH AND RICOTTA

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: 30 minutes, plus manicotti

  • 8 manicotti shells
  • 1 (10-ounce) package chopped frozen spinach
  • 1 (15-ounce) carton reduced-fat ricotta cheese
  • 1 egg
  • 1/2 cup freshly grated parmesan cheese
  • 1/2 teaspoon garlic powder
  • 1 (14-ounce) can diced fire-roasted tomatoes with roasted garlic, undrained (such as Muir Glen)
  • 1 (6-ounce) can tomato paste with Italian herbs
  • 1 teaspoon dried basil
  • 1 cup water
  • 1 cup shredded low-fat mozzarella cheese

Preheat oven to 350 degrees. Cook shells according to directions; drain. In a medium bowl, microwave spinach 1 minute on high (100 percent power) or until thawed; squeeze dry. In a separate bowl, combine spinach, ricotta cheese, egg, parmesan cheese and garlic powder. Spoon into cooked shells; place in a 7-by-11-inch baking dish coated with cooking spray. Combine tomatoes, tomato paste, basil and water; mix well. Pour over shells. Sprinkle with mozzarella cheese. Bake 30 minutes or until heated through.

Per serving: 311 calories, 21 grams protein, 10 grams fat (29 percent calories from fat), 5.1 grams saturated fat, 33 grams carbohydrate, 66 milligrams cholesterol, 743 milligrams sodium, 4 grams fiber.

Tuesday: Kids

Teach the kids how to make their own CHICKEN FINGERS tonight. Serve with OVEN FRIES (frozen) and BABY CARROTS with HUMMUS to dip, rounding out the meal. Leftover ICE CREAM works for dessert.

Shopping List

frozen chicken fingers, frozen oven fries, baby carrots, hummus.

Wednesday: Express

For a fast dinner, enjoy MEDITERRANEAN TUNA SALAD. Combine 2 (8-ounce) packages Mediterranean salad greens (or other lettuce mix) in a large bowl. Add 2 small cucumbers (peeled, sliced and seeded), 1 cup cooked green beans, 1 pint grape tomatoes (halved), 1 (12-ounce) can water-packed light tuna (drained), 1/4 cup Greek salad dressing, some crumbled basil and tomato feta cheese, and 10 sliced kalamata olives. Toss to mix and coat. Serve with any VEGETABLE SOUP and BREAD STICKS. Add FRESH TROPICAL FRUITS for dessert.

Shopping List

Mediterranean salad greens (or other lettuce mix), cucumbers, green beans, grape tomatoes, canned water-packed light tuna, Greek salad dressing, crumbled basil and tomato feta cheese, kalamata olives, vegetable soup, bread sticks, fresh tropical fruits.

Thursday: Family

Celebrate Thanksgiving with the family with the traditional TURKEY, GRAVY, DRESSING and MASHED POTATOES. Introduce POMEGRANATE GLAZED CARROTS, a new twist for a side-dish favorite. Add any CRANBERRY SAUCE to the special occasion. Finish the feast with a small piece of PUMPKIN PIE topped with light whipped cream.

Plan

Save enough turkey for Friday and enough pie for Saturday.

Shopping List

turkey, gravy, dressing, potatoes to mash, pomegranate juice, honey, fresh carrots, olive oil, coarse salt, black pepper, walnut pieces, dried cranberries, fresh thyme, any cranberry sauce, pumpkin pie, light whipped cream.

POMEGRANATE GLAZED CARROTS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 30 minutes

  • 1 cup pomegranate juice
  • 2 tablespoons honey
  • 1 pound carrots, cut into 1-inch diagonal slices
  • 1 tablespoon olive oil
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup walnut pieces
  • 1/4 cup dried cranberries
  • 1 tablespoon fresh chopped thyme leaves

Preheat oven to 400 degrees. Boil juice in a small saucepan on medium-high 15 minutes or until it is reduced to 1/4 cup; stir in honey. Place carrots, oil, salt and pepper on a small baking sheet lined with non-stick foil; stir well to coat. Bake 15 minutes, stirring once or twice. Drizzle pomegranate glaze over carrots and stir to coat. Bake 10 minutes more, stirring once or twice. Stir in walnuts and cranberries and bake 5 minutes more or until carrots are desired tenderness. Transfer to serving dish; sprinkle with thyme.

Per serving: 177 calories, 2 grams protein, 9 grams fat (42 percent calories from fat), 0.9 gram saturated fat, 25 grams carbohydrate, no cholesterol, 138 milligrams sodium, 3 grams fiber.

Friday: Heat and Eat

Use some of the leftover turkey in CASHEW TURKEY PITAS. In a large bowl, combine 2 cups diced leftover turkey, 1/2 cup sliced celery and 1/3 cup chopped cashews. In a small bowl, mix together 1/4 cup low-fat mayonnaise, 1/2 cup plain yogurt, 2 tablespoons mango chutney and 1/2 teaspoon curry powder. Spoon dressing over turkey mixture and toss until well-blended. Halve 2 pieces of pita bread; stuff each half with turkey mixture. Serve with COUSCOUS and CUCUMBER SPEARS. PEACHES sprinkled with NUTMEG are dessert.

Shopping List

celery, cashews, low-fat mayonnaise, plain yogurt, mango chutney, curry powder, pita bread, couscous, cucumbers, peaches, nutmeg.

Saturday: Budget

For a change of pace and an economical entree, HAMBURGER SOUP has a good flavor. Heat a Dutch oven to medium; add 1 pound lean ground beef, 1 medium chopped onion and 2 cloves garlic (minced). Cook 6 minutes or until beef is no longer pink and onions are softened; drain. Add 2 medium Yukon gold potatoes (peeled and diced), 3 1/2 cups unsalted beef broth, 1 (28-ounce) can no-salt-added diced tomatoes with juice, 1 (8-ounce) can no-salt-added tomato sauce, 1 tablespoon Worcestershire sauce, 2 teaspoons Italian seasoning, 1 bay leaf, and coarse salt and pepper to taste. Simmer, covered, 10 minutes. Add 3 cups fresh or frozen mixed vegetables and any leftover vegetables on hand. Simmer 15 more minutes or until potatoes are tender. Serve with MIXED GREENS and WHOLE-GRAIN CRACKERS, and have some leftover PIE for dessert.

Shopping List

lean ground beef, onion, garlic, Yukon gold potatoes, unsalted beef broth, canned no-salt-added diced tomatoes, no-salt-added tomato sauce, Worcestershire sauce, Italian seasoning, bay leaf, coarse salt and pepper, fresh or frozen mixed vegetables, mixed greens, whole-grain crackers.

health

7 Day Menu Planner for November 05, 2017

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

Sunday: Family

Gather the family for BROILED BEEF KEBABS. In a large bowl, combine 2 tablespoons olive oil, 1 tablespoon chopped fresh oregano (or 1 teaspoon dried), 2 cloves minced garlic and 1/2 teaspoon black pepper. Cut 1 pound boneless top sirloin, 1 medium bell pepper (any color) and 1 medium red onion into 1-inch pieces and add to bowl. Add 8 ounces whole crimini mushrooms; toss to coat with oil mixture. Thread beef and vegetables alternately on 8- to 12-inch metal skewers; do not crowd. Place on rack in broiler pan, 3 to 4 inches from heat. Broil 9 to 12 minutes for medium-rare to medium. Turn once. Remove beef and vegetables from skewers.

Serve over BROWN RICE. Add FRESH GREEN BEANS garnished with toasted PISTACHIOS along with DINNER ROLLS. Buy a CARROT CAKE for dessert.

Plan

Save enough beef for Monday and enough cake for Tuesday.

Shopping List

olive oil, fresh or dried oregano, garlic, black pepper, boneless top sirloin, bell pepper (any color), red onion, whole crimini mushrooms, brown rice, fresh green beans, pistachios, dinner rolls, carrot cake.

Monday: Heat and Eat

Use the beef leftovers for hefty ITALIAN BEEF SANDWICHES. Place 4 split hoagie buns on a cookie sheet and brush lightly with Italian salad dressing. Broil 1 to 2 minutes. Coat 8 ounces thinly sliced leftover beef with 3 tablespoons of the dressing; heat 2 minutes. Divide meat mixture among bottoms of buns. Add roasted red pepper strips, sliced artichoke hearts and sliced low-fat mozzarella cheese. Broil 2 to 3 minutes or until cheese is melted; add tops and cut sandwiches in half. Serve with MIXED GREENS. PEARS are dessert.

Shopping List

hoagie buns, Italian salad dressing, roasted red peppers, artichoke hearts, sliced low-fat mozzarella cheese, salad greens, pears.

Tuesday: Meatless

For a meatless meal, try flavor- and fiber-packed MOROCCAN VEGETABLE STEW WITH COUSCOUS. Serve with SLICED CUCUMBERS in plain yogurt. Add FLATBREAD. Leftover CARROT CAKE is waiting for dessert.

Shopping List

canola oil, zucchini, onion, carrot, garlic, unsalted vegetable broth, ground ginger, cumin, coriander, coarse salt, cinnamon, black pepper, canned reduced-sodium chickpeas, canned stewed tomatoes, couscous, cucumbers, plain yogurt, flatbread.

MOROCCAN VEGETABLE STEW WITH COUSCOUS

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: about 15 minutes, plus couscous; standing time: 5 minutes

  • 1 tablespoon canola oil
  • 2 medium zucchini, coarsely chopped
  • 1 medium onion, chopped
  • 1 large carrot, chopped
  • 1 tablespoon minced garlic
  • 1 cup unsalted vegetable broth
  • 1 1/2 teaspoons ground ginger
  • 1 1/2 teaspoons cumin
  • 3/4 teaspoon ground coriander
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon black pepper
  • 2 (15-ounce) cans reduced-sodium chickpeas, rinsed
  • 1 (14 1/2-ounce) can stewed tomatoes with juice
  • 1 1/2 cups water or unsalted vegetable broth
  • 1 cup couscous

Heat oil in a large nonstick skillet over medium-high. Add zucchini, onion, carrot and garlic; cook 5 minutes. Stir in broth, ginger, cumin, coriander, salt, cinnamon, pepper, chickpeas and tomatoes with juice; bring to boil. Cover, reduce heat to low and simmer 8 minutes or until vegetables are softened; stir occasionally.

Meanwhile, bring water or additional broth to boil in medium pot; remove from heat. Add couscous; cover and let stand 5 minutes. Fluff with fork. Serve stew over couscous.

Per serving: 293 calories, 12 grams protein, 5 grams fat (14 percent calories from fat), 0.3 gram saturated fat, 51 grams carbohydrate, no cholesterol, 707 milligrams sodium, 9 grams fiber.

Wednesday: Express

Make it quick tonight with CHILI-CHEESE PIEROGIES. In a 9-by-9-inch baking dish, combine any flavor (16.9-ounce) package frozen pierogies and 1/2 cup water. Cover and microwave on high (100 percent power) 5 minutes; mix well and drain. Spoon 1 (15-ounce) can turkey chili over pierogies; cover and microwave on high 5 minutes or until hot; sprinkle with reduced-fat shredded cheddar cheese and let stand, covered, 3 minutes. Sprinkle with sliced green onions and serve. Add a packaged GREEN SALAD and CRUSTY BREAD. You'll want crunchy APPLE SLICES for dessert.

Plan

To save time, assemble Thursday's Baked Spaghetti tonight.

Shopping List

any frozen pierogies, canned turkey chili, reduced-fat shredded cheddar cheese, green onions, packaged green salad, crusty bread, apples.

Thursday: Kids

BAKED SPAGHETTI's mild flavor is totally kid-friendly. Serve with a chopped LETTUCE SALAD and add CRUSTY BREAD. ORANGE SECTIONS are dessert.

Tip

Adults might want to sprinkle crushed red pepper over their spaghetti.

Shopping List

spaghetti, butter, cooking spray, reduced-fat cottage cheese, Parmesan cheese, jar red pasta sauce with meat, shredded low-fat mozzarella cheese, lettuce, crusty bread, orange sections, crushed red pepper (optional).

BAKED SPAGHETTI

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 45 minutes, plus spaghetti; standing time: 10 minutes

  • 8 ounces spaghetti
  • 1 tablespoon butter
  • 1 (24-ounce) carton reduced-fat cottage cheese
  • 3/4 cup freshly grated Parmesan cheese, divided
  • 3 cups red pasta sauce with meat
  • 1 cup (4 ounces) shredded low-fat mozzarella cheese

Preheat oven to 400 degrees. Cook spaghetti according to directions; drain and mix with butter to coat. Meanwhile, coat a 9-by-13-inch baking dish with cooking spray. Arrange cooked spaghetti in an even layer in dish. Spread cottage cheese over spaghetti. Sprinkle with 1/4 cup Parmesan cheese. Heat pasta sauce until bubbly. Spoon sauce over cheeses. Top with mozzarella cheese and remaining Parmesan cheese. Cover with nonstick foil. Bake 30 minutes. Remove foil and bake 15 more minutes or until cheese is lightly browned. Let stand 10 minutes before serving.

Per serving: 312 calories, 22 grams protein, 11 grams fat (31 percent calories from fat), 4.9 grams saturated fat, 32 grams carbohydrate, 28 milligrams cholesterol, 850 milligrams sodium, 2 grams fiber.

Friday: Budget

CHICKEN AND VEGETABLE UDON SOUP is easy on the budget. Serve with SESAME BREAD STICKS. Add ASIAN PEARS for dessert.

Shopping List

Japanese-style udon noodles (such as Simply Asia), canola oil, garlic, fresh ginger, chicken strips, unsalted chicken stock, carrots, less-sodium soy sauce, coarse salt, fresh snow peas, fresh mushrooms, green onions, sesame bread sticks, Asian pears.

CHICKEN AND VEGETABLE UDON SOUP

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 7 ounces (1/2 package) Japanese-style udon noodles (such as Simply Asia)
  • 1 tablespoon canola oil
  • 1 teaspoon minced garlic
  • 1 teaspoon fresh ginger
  • 8 ounces chicken strips, cut into bite-size pieces
  • 4 cups unsalted chicken stock or broth
  • 1 cup diced carrots
  • 2 tablespoons less-sodium soy sauce
  • 1/4 teaspoon coarse salt
  • 1 1/2 cups julienned fresh snow peas
  • 1/2 cup sliced mushrooms
  • 2 tablespoons thinly sliced green onions

Cook udon noodles as directed. Drain well. Meanwhile, heat oil in large saucepan over medium-high. Add garlic and ginger; cook for 1 minute or until fragrant. Add chicken and cook 3 to 5 minutes or until chicken is no longer pink. Add stock, carrots, soy sauce and salt. Bring to boil. Reduce heat and simmer for 5 minutes or until carrots are tender-crisp. Stir in snow peas and mushrooms and cook for 2 minutes or until snow peas are tender-crisp. Divide noodles into 6 soup bowls. Ladle soup into each bowl and garnish with green onions.

Per serving: 225 calories, 14 grams protein, 4 grams fat (18 percent calories from fat), 0.4 gram saturated fat, 29 grams carbohydrate, 24 milligrams cholesterol, 400 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

Everyone enjoyed this easy FLOUNDER WITH PESTO entree. Heat oven to 400 degrees. Place 4 flounder fillets (4 to 6 ounces each) skin side down on wax paper. Divide 4 teaspoons basil pesto and spread on each fillet; sprinkle with 1/4 teaspoon coarse salt. Starting at narrow end, roll fillets jelly-roll style. Place rollups seam side down in an 8-by-8-inch glass baking dish. Pour 1/4 cup dry white wine (or unsalted chicken broth) over fillets and top with 4 chopped, seeded plum tomatoes. Cover and bake 18 to 20 minutes or until fish is opaque throughout. Sprinkle with chopped fresh parsley and serve with ORZO tossed with additional pesto.

Add STEAMED CARROTS, a BOSTON LETTUCE SALAD and SOURDOUGH BREAD. Dessert is easy when you serve SORBET and BUTTER COOKIES.

Shopping List

flounder fillets, basil pesto, coarse salt, dry white wine or unsalted chicken broth, plum tomatoes, fresh parsley, orzo, carrots, Boston lettuce, sourdough bread, sorbet, butter cookies.

health

7 Day Menu Planner for October 29, 2017

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

Sunday: Family

The whole family will enjoy BRAISED CHICKEN CACCIATORE. Serve it over SPAGHETTI (or other noodles). Add BROCCOLI, a LETTUCE WEDGE and GARLIC BREAD. For dessert, VANILLA ICE CREAM topped with toasted COCONUT is a fine finish.

Plan

Prepare enough chicken and spaghetti and save some coconut for Monday. Save enough ice cream for Thursday.

Shopping List

bone-in skinless chicken thighs, coarse salt, black pepper, flour, canola oil, crimini mushrooms, green bell pepper, onion, no-salt-added chunky red pasta sauce, spaghetti (or other noodles), broccoli, lettuce, garlic bread, vanilla ice cream, coconut.

BRAISED CHICKEN CACCIATORE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 35 minutes

  • 1 1/2 to 2 pounds bone-in skinless chicken thighs
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 1/2 cup flour
  • 3 tablespoons canola oil
  • 8 whole crimini mushrooms, quartered
  • 1 medium green bell pepper, cored and sliced
  • 1 medium onion, sliced
  • 1 (24-ounce) jar no-salt-added chunky red pasta sauce

Season the chicken thighs with salt and pepper. Place flour in a pie plate; coat chicken with flour, shaking off any extra. In a large cast-iron or heavy skillet, heat oil on medium-high. Add chicken to pan and cook 5 minutes on each side or until brown all over. Transfer to a plate; cover to keep warm. In same skillet, cook mushrooms 3 minutes or until all moisture is evaporated. Add pepper and onion; cook 3 minutes. Add sauce and mix well. Add the chicken with any juices to skillet. Simmer on medium-low 20 minutes or until the chicken reaches an internal temperature of 165 degrees. To serve: Transfer chicken to a platter and spoon sauce over the chicken.

Per serving: 434 calories, 30 grams protein, 20 grams fat (42 percent calories from fat), 3.1 grams saturated fat, 35 grams carbohydrate, 132 milligrams cholesterol, 834 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

Dinner will be ready as soon as you heat the leftover CACCIATORE and SPAGHETTI. Serve it with GREEN BEANS. Dessert is APRICOTS topped with leftover TOASTED COCONUT.

Plan

Save some green beans for Thursday.

Shopping List

green beans, apricots.

Tuesday: Meatless

Wrap up a no-meat dinner with CORN AND BLACK BEAN WRAPS. Preheat oven to 350 degrees. In a bowl, mix together 1 (15-ounce) can rinsed reduced-sodium black beans, 1 (11-ounce) can rinsed Mexicorn, 1/2 cup shredded Monterey Jack cheese, 1/4 cup chopped cilantro and 1/4 cup salsa. Spoon one-fourth of bean mixture down center of each (of 4) 8- to 10-inch flour tortillas and wrap like a burrito. Wrap each in foil; place on baking sheet and bake 10 minutes or until thoroughly heated and cheese is melted. Serve with extra salsa and reduced-fat sour cream.

Add sliced AVOCADO on a bed of LETTUCE. For dessert, make BANANA PUDDING with 1 percent milk, and add a sliced banana for a flavor boost.

Shopping List

canned reduced-sodium black beans, canned Mexicorn, shredded Monterey Jack cheese, cilantro, salsa, flour tortillas, reduced-fat sour cream, avocado, lettuce, banana pudding mix, 1 percent milk, bananas.

Wednesday: Express

Try MARGHERITA PIZZA (such as Kashi) for a healthy-as-possible, quick meal. Add packaged MIXED GREENS. Dessert is FRESH PINEAPPLE.

Shopping List

Margherita pizza (such as Kashi), packaged mixed greens, fresh pineapple.

Thursday: Kids

Let the kids help prepare GRILLED CHEESE SANDWICHES tonight. Serve with leftover GREEN BEANS, CHERRY TOMATO HALVES and the kids' favorite DIP. A tiny scoop of leftover VANILLA ICE CREAM with STRAWBERRIES is a cool dessert.

Shopping List

bread and cheese for sandwiches, cherry tomatoes, dip, strawberries.

Friday: Budget

CREAMY PASTA WITH BACON AND PEAS is spot-on for a low-cost meal. Serve with a LETTUCE WEDGE and CRUSTY ROLLS. For dessert, FRESH PEACHES taste good.

Shopping List

mini-shell or other small pasta, lean bacon, olive oil, butter, black pepper, frozen peas, half-and-half, fresh mint leaves, lemon, parmesan cheese, lettuce, crusty rolls, fresh peaches.

CREAMY PASTA WITH BACON AND PEAS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: for the pasta plus about 10 minutes

  • 1 pound mini-shell or other small pasta
  • 2 teaspoons each olive oil
  • 8 slices lean bacon, cut crosswise into thin pieces
  • 2 teaspoons butter
  • Freshly ground black pepper
  • 2 cups frozen peas
  • 2 tablespoons half-and-half
  • 2 tablespoons finely chopped fresh mint leaves
  • Juice of 1 lemon

Cook pasta according to directions; reserve 1 cup pasta water, then drain. Meanwhile, heat a large skillet on medium. Add bacon, oil, butter and some pepper. Cook 4 minutes or until bacon is crisp. Immediately add peas and cook 2 minutes, stirring continuously. Add the half-and-half and mint. Add cooked pasta to skillet; stir to mix. Add lemon juice. Bring to simmer on low; remove from heat. (Mixture should be thickened; add pasta water for desired thickness.) Add parmesan; stir to mix. Serve. (Adapted from "Jamie Oliver's Food Revolution.")

Per serving: 440 calories, 18 grams protein, 19 grams fat (39 percent calories from fat), 7.4 grams saturated fat, 49 grams carbohydrate, 35 milligrams cholesterol, 453 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

For a special meal for guests, BALSAMIC HONEY-GLAZED LAMB CHOPS fits the bill. Serve the chops with your RICE PILAF and GOCHUJANG GREEN BEANS. Preheat oven to 425 degrees. Whisk 2 tablespoons canola oil with 2 tablespoons gochujang sauce, 1 teaspoon ground coriander and 1/2 teaspoon coarse salt. Toss mixture with 1 pound trimmed green beans. Roast on a rimmed, foil-covered baking dish 20 minutes or until tender, shaking twice. Add a BIBB LETTUCE SALAD and SOURDOUGH BREAD. Buy FRUIT TARTS for dessert.

Shopping List

shoulder or rib lamb chops, olive oil, fresh or dried thyme, black pepper, coarse salt, balsamic vinegar, honey, fresh pears, rice pilaf, canola oil, gochujang sauce, ground coriander, fresh green beans, Bibb lettuce, sourdough bread, fruit tarts.

BALSAMIC HONEY-GLAZED LAMB CHOPS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 8 shoulder or rib lamb chops (about 2 pounds)
  • 1 tablespoon olive oil
  • 1 tablespoon fresh thyme leaves (or 1 1/2 teaspoons dried)
  • 1 1/2 teaspoons coarse ground black pepper
  • 1/2 teaspoon coarse salt
  • 1/2 cup balsamic vinegar
  • 1/2 cup honey
  • 4 small fresh pears, cored and cut into 10 slices each

Brush chops with oil and sprinkle with thyme, pepper and salt. Heat a large nonstick skillet on medium-high. Cook chops 10 minutes, turning once. In another large skillet, combine vinegar and honey; bring to a boil. Add pears to simmering vinegar mixture, turning to coat. Cook 3 minutes or until pears are glazed and just tender; remove fruit from skillet. Place browned chops into mixture. Turn chops every minute to glaze with sauce. Cook to desired doneness. Serve chops with glazed fruit and drizzle with sauce.

Per serving: 272 calories, 19 grams protein, 8 grams fat (26 percent calories from fat), 2.6 grams saturated fat, 32 grams carbohydrate, 62 milligrams cholesterol, 181 milligrams sodium, 3 grams fiber.

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