health

7 Day Menu Planner for April 29, 2018

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

Sunday: Family

Make a family-friendly POT ROAST for today's gathering. Accompany the flavorful combination with MASHED RED-SKINNED POTATOES, STEAMED SLICED ZUCCHINI, a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. For dessert, scoop LEMON SHERBET.

Plan

Save enough beef, vegetables, mashed potatoes and sherbet for Monday.

Shopping List

onions, garlic, beef chuck roast, packaged Italian dressing mix, red bell peppers, unsalted beef broth, coarse salt, black pepper, red-skinned potatoes, fresh zucchini, salad greens, whole-grain rolls, lemon sherbet.

POT ROAST

Servings: makes 10 servings

Prep time: less than 15 minutes

Cook time: 8 hours on low, or 5 hours on high

  • 2 large onions, cut into 8 wedges
  • 2 cloves garlic, peeled
  • 1 (3- to 3 1/2-pound) beef chuck roast
  • 1 (0.7-ounce) package Italian dressing mix
  • 2 red bell peppers, cut into 1 1/2-inch pieces
  • 1/2 cup unsalted beef broth
  • Coarse salt and black pepper to taste

Place onions and garlic in a 4-quart or larger slow cooker. Rub roast evenly with salad dressing mix; place on top of onions. Add bell peppers and broth. Cover and cook on low 8 hours or high 5 hours. Remove roast and vegetables. Strain cooking liquid; skim fat. Heat defatted broth in microwave on high (100 percent power) 1 minute per cup of broth or until hot. Let roast stand 5 minutes. Slice roast across grain, salt and pepper to taste, and serve with vegetables and heated broth.

Per serving: 188 calories, 27 grams protein, 5 grams fat (26 percent calories from fat), 2 grams saturated fat, 6 grams carbohydrate, 52 milligrams cholesterol, 368 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Slice and heat the leftover beef and vegetables and make OPEN-FACE BEEF SANDWICHES. Pile the heated leftover peppers and onions, along with the broth and sliced beef, over whole-grain bread.

Make POTATO PATTIES with the leftover potatoes: Mix them with a lightly beaten egg, dust with flour and pan-fry in a nonstick skillet until heated through and browned on both sides. Add a SPINACH SALAD. Leftover SHERBET is your dessert.

Shopping List

whole-grain bread, eggs, flour, fresh spinach.

Tuesday: Wild Card

Sometimes you want Breakfast for Dinner, so HASH BROWN EGG CUPS are fun for a change. Serve them with crisp BACON SLICES and a GREEN SALAD. STRAWBERRIES over ANGEL FOOD CAKE are a terrific dessert.

Shopping List

unsalted butter, yellow onion, frozen sweet potato tots, frozen potato tots, cooking spray, eggs, coarse salt and pepper, bacon, salad greens, strawberries, angel food cake.

HASH BROWN EGG CUPS

Servings: makes 8 egg cups

Prep time: 20 minutes

Cook time: about 45 minutes

  • 1/4 cup unsalted butter
  • 1 small yellow onion, finely diced
  • 4 cups frozen sweet potato tots, thawed
  • 2 cups frozen potato tots, thawed
  • 8 eggs
  • 1 teaspoon coarse salt
  • 1 teaspoon pepper

Heat oven to 400 degrees. Melt butter in a medium nonstick skillet on medium-high heat. Add onion; cook, stirring often, 5 or 6 minutes or until softened. Add all potato tots and cook, using a wooden spoon to stir and break up potatoes, 10 minutes or until potatoes resemble hash browns. Remove from heat. Line a large colander with several paper towels; add hash brown mixture. Cover with paper towels and squeeze out as much moisture as possible. Transfer mixture to large bowl. Coat 8 medium muffin tins with cooking spray. Divide hash brown mixture evenly among cups (a few tablespoons each). Press down mixture into bottom and up sides of cups, creating a tight nest. Spray again. Bake 20 minutes. Remove from oven; crack 1 egg into each cup. Sprinkle with salt and pepper. Return to oven; bake 6 to 8 minutes or until whites are set and yolks are desired degree of doneness; serve warm. (Adapted from "Siriously Delicious" by Siri Daly, Oxmoor House. Reprinted with permission from Time Inc. Books, a division of Meredith Corporation, New York, NY. All rights reserved.)

Per egg cup: 272 calories, 9 grams protein, 17 grams fat (56 percent calories from fat), 6.5 grams saturated fat, 21 grams carbohydrate, 201 milligrams cholesterol, 602 milligrams sodium, 2 grams fiber.

Wednesday: Meatless

Make TEX-MEX STUFFED POTATOES for dinner and skip the meat. Bake four large potatoes, slash the tops, squeeze ends and top the potatoes with a heated mixture of 1 cup drained salsa, 1 (15-ounce) can rinsed reduced-sodium black beans and 1 (11-ounce) can rinsed corn with peppers. Add a dollop of plain yogurt. Serve with a packaged CAESAR SALAD and WHOLE-GRAIN ROLLS. Dessert is FRESH PINEAPPLE garnished with SHREDDED COCONUT.

Shopping List

potatoes to bake, salsa, canned reduced-sodium black beans, canned corn with peppers, plain yogurt, packaged Caesar salad, whole-grain rolls, fresh pineapple, shredded coconut.

Thursday: Express

Make it quick tonight with this TURKEY REUBEN LOAF. Heat oven to 425 degrees. Spread bottom half of a split loaf of Italian bread with reduced-fat Russian dressing. Top with rinsed and drained refrigerated sauerkraut, deli sliced turkey and Swiss cheese. Replace top, wrap in foil and bake 30 minutes. Cut into serving-size portions and serve with deli GERMAN POTATO SALAD and PICKLED BEETS. APPLESAUCE is a light dessert.

Shopping List

Italian bread loaf, reduced-fat Russian dressing, refrigerated sauerkraut, deli sliced turkey, sliced Swiss cheese, deli German potato salad, pickled beets, applesauce.

Friday: Kids

Surprise the kids with PASTA SUNDAES tonight. Cook 8 ounces spaghetti according to directions; drain. Fill 4 ice cream sundae glasses half full with the spaghetti. Divide and pour 2 cups heated marinara sauce over the spaghetti. Top with 1 or 2 meatballs (from frozen) and some freshly grated parmesan cheese. Add a CHOPPED LETTUCE SALAD on the side. For dessert, make instant CHOCOLATE PUDDING with 1 PERCENT MILK. Stir in some sliced BANANAS for a different flavor.

Shopping List

spaghetti, marinara sauce, frozen meatballs, parmesan cheese, lettuce, instant chocolate pudding, 1 percent milk, bananas.

Saturday: Easy Entertaining

"Yum, yum!" will be what your guests say when you serve them ALMOND-CHIVE SALMON. Serve with RICE PILAF (from mix), FRESH CARROTS, a RED-TIPPED LETTUCE SALAD and BAGUETTES. Buy FRUIT TARTS for dessert.

Shopping List

sliced almonds, chives, fresh parsley, lemon, whole-grain or white bread, coarse salt, salmon fillets, black pepper, rice pilaf mix, fresh carrots, red-tipped lettuce, baguettes, fruit tarts.

ALMOND-CHIVE SALMON

Servings: makes 4 servings

Prep time: less than 15 minutes

Cook time: about 10 to 15 minutes

  • 1/4 cup sliced almonds
  • 2 tablespoons chopped fresh chives
  • 1 tablespoon chopped fresh parsley
  • 1/2 teaspoon lemon zest (yellow part only)
  • 2 (1-ounce) slices whole-grain or white bread, without crust and torn
  • 1/2 teaspoon coarse salt, divided
  • 4 (6-ounce) salmon fillets, about 1 inch thick
  • 1/4 teaspoon freshly ground black pepper
  • 4 lemon wedges

Heat oven to 400 degrees. Combine almonds, chives, parsley, lemon zest and bread in a food processor with 1/4 teaspoon salt. Process until finely chopped. Sprinkle salmon with pepper and remaining salt. Top fillets evenly with bread-crumb mixture; press gently to adhere. Place salmon on baking sheet lined with nonstick foil. Bake 10 to 15 minutes or until fish flakes easily with a fork or desired doneness. Serve with lemon wedges.

Per serving: 295 calories, 38 grams protein, 11 grams fat (35 percent calories from fat), 1.6 grams saturated fat, 9 grams carbohydrate, 80 milligrams cholesterol, 420 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for April 22, 2018

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

Sunday: Family

The family will give their approval for your BAKED WALNUT-COATED CHICKEN. Heat oven to 350 degrees. Coat 4 chicken cutlets in a mixture of 3 tablespoons flour, 1/2 teaspoon coarse salt and 1/2 teaspoon pepper; then dip into 2 beaten egg whites. Next, roll chicken in 1 cup finely chopped walnuts. Bake on a nonstick foil-lined baking sheet for 10 to 15 minutes or until internal temperature reaches 165 degrees. Serve with BAKED SWEET POTATOES sprinkled with CINNAMON and add FRESH GREEN BEANS. CRUSTY ROLLS round out the feast. Buy a BERRY COBBLER for dessert.

Plan

Save enough cobbler for Monday.

Shopping List

chicken cutlets, flour, coarse salt, pepper, eggs, walnuts, sweet potatoes, cinnamon, fresh green beans, crusty rolls, berry cobbler.

Monday: Wild Card

Everyone at our house liked the sloppy-Joe vibe of BARBECUE TURKEY AND BEANS for Slow Cooker Night. Place 2 pounds bone-in skinless turkey thighs in a 4-quart or larger slow cooker. Separately, combine 1 (28-ounce) can baked beans, 1 1/2 cups chopped onion, 1 cup barbecue sauce, 1 tablespoon spicy brown or other mustard, 1 teaspoon cumin and 1 teaspoon coarse salt; mix well. Pour over turkey. Cook 8 hours on low or 5 to 6 hours on high. Remove turkey and shred with 2 forks. Discard bones. Return meat to cooker and mix well. Serve open-faced over toasted WHOLE-GRAIN BUNS. Add SWEET POTATO FRIES (from frozen) and CELERY STICKS. Leftover COBBLER topped with VANILLA ICE CREAM makes a good dessert.

TIPS: Most turkey thighs are sold with skin on, but it's easy to remove with a slight tug. Adults might want to add sliced JALAPENO PEPPERS to their sandwiches.

Plan

Save enough ice cream for Friday.

Shopping List

bone-in turkey thighs, canned baked beans, onions, barbecue sauce, spicy brown or other mustard, cumin, coarse salt, whole-grain buns, frozen sweet potato fries, celery, vanilla ice cream, jalapeno peppers (optional).

Tuesday: Express

Buy and heat BRATWURST for a fast meal. Smear it with spicy brown mustard. Serve with roasted or steamed RED POTATO WEDGES and rinsed SAUERKRAUT tossed with CARAWAY SEEDS (refrigerated). Add PUMPERNICKEL BREAD. How about PEARS for dessert?

Plan

If time permits, assemble tomorrow's lasagna tonight; cover and refrigerate.

Shopping List

bratwurst, spicy brown mustard, red potatoes, sauerkraut, caraway seeds, pumpernickel bread, pears.

Wednesday: Meatless

This LAZY LASAGNA is an easy entree. Serve with a MIXED GREEN SALAD and ITALIAN BREAD. Have some PEACHES for dessert.

Tip

This LAZY LASAGNA is an easy entree. Serve with a MIXED GREEN SALAD and ITALIAN BREAD. Have some PEACHES for dessert.

Plan

Save half the lasagna for Thursday night.

Shopping List

reduced-fat ricotta cheese, eggs, part-skim shredded mozzarella cheese, parmesan cheese, red pasta sauce, lasagna noodles, mixed greens, Italian bread, peaches.

LAZY LASAGNA

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: 1 hour 10 minutes; standing time: 10 minutes

  • 2 (15-ounce) containers reduced-fat ricotta cheese
  • 4 beaten egg whites
  • 2 cups part-skim shredded mozzarella cheese, divided
  • 1/2 cup freshly grated parmesan cheese, divided
  • 4 cups red pasta sauce, divided
  • 12 cooked lasagna noodles, divided

Heat oven to 375 degrees. Combine ricotta cheese, egg whites, 1 cup mozzarella cheese and 1/4 cup parmesan cheese; mix well. In a 9-by-13-inch baking dish, spread 1 cup pasta sauce. Layer 4 noodles, 1 cup pasta sauce and half the ricotta mixture. Repeat layers, ending with remaining 4 noodles and 1 cup sauce. Cover with foil; bake 1 hour. Uncover and sprinkle with remaining 1 cup mozzarella and remaining 1/4 cup parmesan. Bake 10 more minutes; let stand 10 minutes. Cut into squares and serve.

Per serving: 357 calories, 20 grams protein, 11 grams fat (29 percent calories from fat), 5.6 grams saturated fat, 41 grams carbohydrate, 39 milligrams cholesterol, 786 milligrams sodium, 3 grams fiber.

Thursday: Heat and Eat

You've done the work, now relax and reheat the leftover LASAGNA for an easy dinner. Serve with a bagged ITALIAN SALAD and GARLIC BREAD. Add refreshing LEMON SHERBET for dessert.

Shopping List

Italian salad, garlic bread, lemon sherbet.

Friday: Budget

It's easy and inexpensive, so naturally 10-MINUTE TUSCAN SOUP was on my "to-make" list. In a blender or food processor, combine 1 (24- to 26-ounce) jar red pasta sauce, 1 (16-ounce) can rinsed reduced-sodium cannellini beans, 1 (7-ounce) jar drained roasted red peppers, 2 tablespoons extra-virgin olive oil and 1 clove garlic; process until smooth. Pour into medium saucepan along with 1 3/4 cups unsalted chicken broth. Stirring often, bring to a simmer on medium-high. Remove from heat; stir in 1/4 cup fresh basil leaves, cut into thin strips. Ladle into bowls and top with freshly ground pepper to taste. We like the soup with TUNA SALAD SANDWICHES on WHOLE-GRAIN BREAD and your choice of PICKLES on the side. Make HOT FUDGE SUNDAES by spooning warmed low-fat hot fudge sauce over leftover ICE CREAM.

Shopping List

jar red pasta sauce, canned reduced-sodium cannellini beans, jar roasted red peppers, extra-virgin olive oil, garlic, unsalted chicken broth, fresh basil, pepper, tuna salad, whole-grain bread, pickles, low-fat hot fudge sauce.

Saturday: Easy Entertaining

For your lucky guests, prepare LAMB LOIN CHOPS WITH MADEIRA AND CHERRIES. Serve the delicious chops with CONSOMME RICE WITH MUSHROOMS, ROASTED ASPARAGUS SPEARS, a BOSTON LETTUCE SALAD and SOURDOUGH BREAD. For dessert, accompany PEACH SORBET with CHOCOLATE WAFER COOKIES.

Shopping List

lemon, olive oil, dried tarragon, garlic, coarse salt, pepper, lamb loin chops, Madeira wine (or dry port, Marsala or sherry) or red grape juice, dried cherries, unsalted chicken broth, unsalted butter, white rice, yellow onion, button mushrooms, beef consomme, soy sauce, flatleaf parsley, fresh asparagus spears, Boston lettuce, sourdough bread, peach sorbet, chocolate wafer cookies.

LAMB LOIN CHOPS WITH MADEIRA AND CHERRIES

Servings: makes 4 servings

Prep time: 15 minutes; marinating time: 2 hours

Cook time: about 15 minutes; standing time: 10 minutes

  • 3 tablespoons fresh lemon juice
  • 2 tablespoons olive oil, divided
  • 2 1/2 teaspoons dried tarragon, divided
  • 1 clove garlic, minced
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 4 lamb loin chops, cut 1 1/4 inches thick, trimmed (about 1 pound)
  • 2/3 cup Madeira (or dry port, Marsala or sherry) or red grape juice
  • 2/3 cup finely chopped dried cherries
  • 1 cup unsalted chicken broth
  • 2 tablespoons lemon zest (yellow part only), plus extra for garnish
  • 2 tablespoons unsalted butter, halved

In a small bowl, whisk together lemon juice, 1 tablespoon oil, 1 1/2 teaspoons tarragon, garlic, salt and pepper. Place chops in resealable plastic bag and pour in marinade; turn to coat. Remove chops and discard marinade. Pat chops dry with paper towels. In a large nonstick skillet with cover, heat remaining oil on medium-high. Brown chops for 2 minutes on each side. Cover and reduce heat to low. Cook 2 to 6 minutes, turning twice or until desired doneness. Remove from pan, cover and let stand for 10 minutes; pour off liquid from skillet. Add Madeira and cherries to skillet; stir and cook 3 to 4 minutes, scraping browned bits from skillet, until liquid is almost absorbed. Stir in broth, remaining 1 teaspoon tarragon and lemon zest; cook another 2 minutes. Mix in butter and stir until sauce looks shiny. Spoon sauce onto plates and top each plate with a chop. Garnish with grated lemon zest.

Per serving: 306 calories, 14 grams protein, 13 grams fat (41 percent calories from fat), 5.6 grams saturated fat, 22 grams carbohydrate, 56 milligrams cholesterol, 411 milligrams sodium, 2 grams fiber.

CONSOMME RICE WITH MUSHROOMS

Servings: makes 8 servings

Prep time: less than 15 minutes

Cook time: about 1 hour and 15 minutes

  • 1 cup uncooked white rice
  • 2 ounces (1/4 cup) unsalted butter
  • 1 cup finely chopped yellow onion
  • 1 1/2 cups chopped button mushrooms
  • 2 (10-ounce) cans beef consomme
  • 2 teaspoons soy sauce
  • 1/3 cup chopped flatleaf parsley

Heat oven to 350 degrees. Rinse rice under cold running water; drain. Melt butter in a medium skillet on medium heat. Add onion; cook, stirring occasionally, 5 minutes or until softened. Add mushrooms; cook, stirring occasionally, 5 minutes or until tender. Add rice and cook, stirring constantly, 2 minutes. Stir in the consomme and soy sauce. Transfer to a 2-quart casserole dish; cover and bake about 1 hour or until rice is tender and liquid is absorbed. Sprinkle with parsley before serving. (Adapted from "What Can I Bring?" by Elizabeth Heiskell, Time Inc. Books.)

Per serving: 165 calories, 5 grams protein, 6 grams fat (33 percent calories from fat), 3.7 grams saturated fat, 23 grams carbohydrate, 15 milligrams cholesterol, 529 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for April 15, 2018

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

Sunday: Family

BEEF CUBES AND GRAVY will become a favorite at your house just like it is at ours. Serve it over NO-YOLK EGG NOODLES and garnish with chopped FRESH PARSLEY. Add FRESH ASPARAGUS and WHOLE-GRAIN ROLLS. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough pie for Monday.

Shopping List

beef stew meat, onions, sliced cremini or other fresh mushrooms, packaged beefy onion soup mix, cornstarch, coarse salt, pepper, dry red wine, no-yolk egg noodles, fresh parsley, fresh asparagus, whole-grain rolls, Boston cream pie.

BEEF CUBES AND GRAVY

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: 8 to 10 hours on low, or 4 to 5 hours on high

  • 1 1/2 pounds well-trimmed beef stew meat, cut into 1-inch cubes
  • 2 medium onions cut into 1/2-inch wedges
  • 1 (8-ounce) package sliced cremini or other fresh mushrooms
  • 1 (1.1-ounce) package beefy onion soup mix
  • 3 tablespoons cornstarch
  • Coarse salt and pepper to taste
  • 1 1/2 cups dry red wine

Place beef, onions and mushrooms in a 4-quart or larger slow cooker. Add dry soup mix. Sprinkle with cornstarch, salt and pepper. Pour wine over all. Cover and cook on low 8 to 10 hours, or on high 4 to 5 hours. Stir well before serving.

Per serving: 251 calories, 24 grams protein, 8 grams fat (30 percent calories from fat), 3.1 grams saturated fat, 13 grams carbohydrate, 71 milligrams cholesterol, 446 milligrams sodium, 2 grams fiber.

Monday: Kids

Try kid-friendly FIESTA CHICKEN AND RICE for dinner. Heat oven to 375 degrees. In a large bowl, mix together 4 cups cooked rice, 2 cups sliced fresh mushrooms, 3 cups salsa, 1 (10 3/4-ounce) can condensed reduced-fat cream of chicken soup, 8 ounces reduced-fat sour cream, 1/2 cup unsalted chicken broth or water and 1 1/2 pounds cooked boneless skinless chicken breasts (cut into 1-inch pieces). Spoon into a 9-by-13-inch baking dish coated with cooking spray. Cover and bake 40 to 45 minutes. Uncover and bake 10 more minutes or until bubbly. Serve with CARROT STICKS, CORN TORTILLAS and leftover PIE.

Plan

Save enough Fiesta Chicken for Tuesday.

Shopping List

rice, fresh mushrooms, salsa, canned condensed reduced-fat cream of chicken soup, reduced-fat sour cream, unsalted chicken broth, boneless skinless chicken breasts, cooking spray, carrots, corn tortillas.

Tuesday: Express

Make CHICKEN-AND-RICE ROLL-UPS for a quick meal. Separately, heat Monday's chicken and rice and some flour tortillas. Spoon the chicken mixture onto the tortillas and top with reduced-fat sour cream and some shredded 50 percent light jalapeno cheddar cheese. Roll and eat. Enjoy SLICED AVOCADOS on the side. PLUMS are dessert.

Shopping List

flour tortillas, reduced-fat sour cream, shredded 50 percent light jalapeno cheddar cheese, avocados, plums.

Wednesday: Budget

WHITE BEAN CHILI is economical, plus we love the flavor. Serve it with a CARROT SALAD and CORNBREAD (from mix). PEARS make a good dessert.

Plan

Save enough chili for Thursday.

Shopping List

canola oil, onion, chili powder, garlic, cumin, dried oregano, canned Great Northern beans, canned unsalted chicken broth, cooked turkey or chicken breast, plum tomatoes, fresh cilantro, limes, coarse salt, pepper, carrot salad, cornbread mix, pears.

WHITE BEAN CHILI

Servings: makes about 8 cups

Prep time: 15 minutes

Cook time: less than 40 minutes

  • 1 tablespoon canola oil
  • 2 cups chopped onion
  • 1 1/2 tablespoons chili powder
  • 1 tablespoon minced garlic
  • 1 1/2 teaspoons cumin
  • 1 teaspoon dried oregano
  • 3 (15-ounce) cans Great Northern beans, rinsed
  • 2 (14-ounce) cans unsalted chicken broth
  • 2 cups water
  • 3 cups chopped cooked turkey or chicken breast
  • 1/2 cup chopped seeded plum tomatoes
  • 1/3 cup chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon freshly ground pepper
  • 8 lime wedges, if desired

Heat oil in a large Dutch oven on medium-high. Add onion and cook 10 minutes or until softened and golden. Add chili powder, garlic and cumin. Cook 2 minutes. Add oregano and beans; cook 30 seconds. Add broth and water; bring to a simmer. Cook 20 minutes. Place 2 cups bean mixture in blender or food processor and process until smooth. Return pureed mixture to pan. Add turkey or chicken; cook 5 minutes or until heated through. Remove from heat. Add tomatoes, cilantro, lime juice, salt and pepper; mix well. Garnish with limes wedges if desired.

Per cup: 256 calories, 26 grams protein, 4 grams fat (13 percent calories from fat), 0.4 gram saturated fat, 29 grams carbohydrate, 45 milligrams cholesterol, 986 milligrams sodium, 10 grams fiber.

Thursday: Heat and Eat

You'll like the leftover CHILI just as well tonight, now that the flavors have blended even more. This go-around, serve it over BROWN RICE, along with a SPINACH SALAD and WHOLE-GRAIN ROLLS. For dessert, scoop VANILLA ICE CREAM.

Plan

Save enough ice cream for Saturday.

Shopping List

brown rice, fresh spinach, whole-grain rolls, vanilla ice cream.

Friday: Meatless

EGG SALAD SANDWICHES nourished me through my college days and have always been one of my favorite sandwiches, especially when they are on whole-grain toast with lettuce and tomato. Make your own or buy the egg salad. Add a PICKLE or two and OLIVES on the side. Serve with BAKED SWEET POTATO CHIPS. RED AND GREEN GRAPES are an easy dessert.

Shopping List

egg salad, whole-grain bread, lettuce, tomatoes, pickles, olives, baked sweet potato chips, red and green grapes.

Saturday: Easy Entertaining

Present WALNUT AND PANKO CRISPY COD to your guests tonight. Add ORZO tossed with freshly grated PARMESAN CHEESE; serve with MIXED GREENS and SOURDOUGH BREAD. For dessert, have some leftover ICE CREAM with CARAMEL TOPPING sprinkled with toasted coconut.

Shopping List

cooking spray, walnuts, panko bread crumbs, garlic powder, dried dill, eggs, flour, cod fillets, plain Greek yogurt (or reduced-fat sour cream), lemons, garlic salt, orzo, parmesan cheese, mixed greens, sourdough bread, caramel topping.

WALNUT AND PANKO CRISPY COD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 15 to 20 minutes

  • 3/4 cup walnuts, finely chopped
  • 3/4 cup panko bread crumbs
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried dill
  • 2 eggs, beaten
  • 1/2 cup flour
  • 1 pound cod fillets, cut into 3-inch long pieces
  • LEMON DILL TOPPING:
  • 1/4 cup plain Greek yogurt or reduced-fat sour cream
  • 1 teaspoon lemon juice
  • 1/4 teaspoon garlic salt
  • 1/8 teaspoon dried dill
  • Lemon wedges for garnish

Heat oven to 400 degrees. Line a baking sheet with foil; coat foil with cooking spray. Stir together walnuts, bread crumbs, garlic powder and dill in a shallow dish. Beat eggs in a second shallow dish. Place flour in a third shallow dish. Roll fish pieces in flour (shake off extra), then egg mixture, then walnut mixture, pressing down gently, and place on baking sheet. Cook for 15 to 20 minutes or until fish flakes easily with a fork.

Meanwhile, in a small bowl, stir together lemon dill topping. Serve fish with lemon wedges and the topping.

Per serving: 318 calories, 27 grams protein, 15 grams fat (43 percent calories from fat), 2 grams saturated fat, 19 grams carbohydrate, 114 milligrams cholesterol, 109 milligrams sodium, 2 grams fiber.

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