health

7 Day Menu Planner for May 06, 2018

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

Sunday: Family

Impress Mother with your cooking skills and prepare NOT YOUR MOM'S EGG CASSEROLE. Start with a glass of TOMATO JUICE and add a GREEN SALAD on the side. AMBROSIA always goes well as a sweet, along with a sweet mom-hug.

Shopping List

turkey breakfast sausage, kale, crusty bread (sourdough, baguette or ciabatta), 50 percent light cheddar cheese, 1 percent milk, eggs, coarse salt, cracked pepper, tomato juice, salad greens, ambrosia.

NOT YOUR MOM'S EGG CASSEROLE

Servings: makes 6 servings

Prep time: 15 minutes; refrigeration time: overnight

Cook time: about 40 minutes

  • 1 pound turkey breakfast sausage
  • 4 cups chopped kale
  • 4 cups cubed or torn crusty bread, such as sourdough, baguette or ciabatta
  • 1 cup shredded 50 percent light cheddar cheese
  • 2 cups 1 percent milk
  • 6 eggs
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon cracked pepper

In a large iron skillet on medium, cook sausage, stirring until browned. Stir in kale and cook 2 minutes more. Spoon mixture into a 9-by-13-inch baking dish. Add bread and cheese to dish. Toss to combine. Set aside. In a medium bowl, whisk together the milk, eggs, salt and pepper until combined. Pour egg mixture evenly over sausage mixture. Cover and refrigerate overnight. When ready to bake, heat oven to 350 degrees. Bake 35 to 40 minutes or until eggs are set. Garnish with a sprig of fresh thyme, if desired. (Adapted from "The Minimalist Kitchen," Melissa Coleman, Oxmoor House.)

Per serving: 424 calories, 30 grams protein, 24 grams fat (50 percent calories from fat), 7.2 grams saturated fat, 24 grams carbohydrate, 321 milligrams cholesterol, 1024 milligrams sodium, 2 grams fiber.

Monday: Express

Deli TUNA SALAD is a quick entree. Spread it on WHOLE-GRAIN BREAD and top with LETTUCE AND TOMATOES for a simple dinner. Serve with BAKED SWEET POTATO CHIPS, your favorite PICKLES and CARROT STICKS. Dessert is STRAWBERRY ICE CREAM.

Plan

Save enough ice cream for Tuesday.

Shopping List

deli tuna salad, whole-grain bread, lettuce, tomatoes, baked sweet potato chips, pickles, carrots, strawberry ice cream.

Tuesday: Kids

Remember your scouting days and treats like CAMPFIRE HOT DOGS? Heat canned baked beans and add a little browned lean ground beef along with some ketchup and mustard if you like. Meanwhile, cook 8 low-fat low-sodium hot dogs and arrange them in whole-grain hot dog buns. Spoon the bean-beef mixture over the hot dogs and garnish with light shredded cheddar cheese. Serve with CELERY BOATS stuffed with NEUFCHATEL CHEESE. Leftover ICE CREAM is good for dessert.

Shopping List

canned baked beans, lean ground beef, ketchup and mustard (optional), low-fat low-sodium hot dogs, whole-grain hot dog buns, light shredded cheddar cheese, celery, Neufchatel cheese.

Wednesday: Meatless

You certainly won't miss meat with this delicious FETTUCCINE ALFREDO. Accompany it with a ROMAINE SALAD and ITALIAN BREAD. FRESH TROPICAL FRUIT is good for dessert.

Shopping List

fettuccine or linguine, butter, garlic, flour, 1 percent milk, parmesan cheese, reduced-fat cream cheese, coarse salt, flatleaf parsley, cracked black pepper, romaine, Italian bread, fresh tropical fruit.

FETTUCCINE ALFREDO

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 8 ounces fettuccine or linguine
  • 1 tablespoon butter
  • 2 cloves garlic, minced
  • 1 tablespoon flour
  • 1 1/3 cups 1 percent milk
  • 1 1/4 cups freshly grated parmesan cheese, divided
  • 2 tablespoons reduced-fat cream cheese
  • 1/4 teaspoon coarse salt
  • 2 teaspoons chopped fresh flatleaf parsley
  • Cracked black pepper to taste

Cook pasta according to directions; drain, reserving 2 tablespoons cooking water. Return water and pasta to pot. Meanwhile, in a medium saucepan, melt butter on medium heat. Add garlic; cook 1 minute, stirring frequently. Stir in flour. Gradually add milk, stirring with a whisk. Cook 6 minutes or until mixture thickens, stirring constantly. Add 1 cup parmesan, cream cheese and salt, stirring with a whisk until cheeses melt. Toss sauce with hot pasta. Sprinkle with remaining parmesan. Garnish with parsley and pepper.

Per serving: 407 calories, 21 grams protein, 13 grams fat (30 percent calories from fat), 7.8 grams saturated fat, 50 grams carbohydrate, 40 milligrams cholesterol, 628 milligrams sodium, 2 grams fiber.

Thursday: Wild Card

Even though my mother did not use a microwave and slow cooker like I do, I keep trying to duplicate her VEGETABLE AND BEEF SOUP. This one is the closest I've gotten. Serve it with a PIMENTO CHEESE TOAST: Toast any bread and spread with a lower-fat pimento cheese mixture. Enjoy PEACHES for dessert.

Plan

Save enough soup for Friday.

Shopping List

frozen lima beans, frozen mixed vegetables, baking potatoes, crinkle-cut carrots, celery, onion, canned no-salt-added diced tomatoes, dried marjoram, dried thyme, bay leaves, large beef bouillon cubes, beef stew meat, any bread, lower-fat pimento cheese mixture, peaches.

VEGETABLE AND BEEF SOUP

Servings: makes about 14 cups

Prep time: 15 minutes

Cook time: 8 hours on low

  • 1 cup frozen lima beans (thawed)
  • 1 (16-ounce) package frozen mixed vegetables, thawed
  • 2 medium baking potatoes, cubed
  • 1 cup crinkle-cut carrots
  • 3/4 cup sliced celery
  • 1 medium onion, chopped
  • 1 (28-ounce) can no-salt-added diced tomatoes, undrained
  • 1 teaspoon dried marjoram
  • 1 teaspoon dried thyme
  • 2 bay leaves
  • 1 large beef bouillon cube, crushed
  • 1 cup water
  • 1 pound beef stew meat, cut into 3/4-inch cubes

Microwave lima beans and mixed vegetables 5 minutes on high (100 percent power); drain. In a 4-quart or larger slow cooker, combine vegetables, potatoes, carrots, celery, onion, tomatoes, marjoram, thyme, bay leaves, bouillon and water. Mix well. Add meat. Cook on low 8 hours. Remove bay leaves and ladle into bowls.

Note: Thin with extra broth or water if desired.

Per cup: 115 calories, 9 grams protein, 2 grams fat (19 percent calories from fat), 0.9 gram saturated fat, 15 grams carbohydrate, 20 milligrams cholesterol, 120 milligrams sodium, 3 grams fiber.

Friday: Heat and Eat

Leftover SOUP always tastes better the next day. Add a packaged CAESAR SALAD and CRACKERS. Buy an APPLE PIE for dessert.

Plan

Save enough pie for Saturday.

Shopping List

packaged Caesar salad, crackers, apple pie.

Saturday: Easy Entertaining

Serve guests SAVORY HERB PORK CHOPS. Rub any savory pork seasoning mixture on 4 pork chops. Heat 1 tablespoon canola oil in a large nonstick skillet on medium. Cook chops 3 to 4 minutes per side or until desired doneness. Serve with ROASTED RED POTATOES, CARROTS and ONIONS. Add GREEN BEANS, a SPINACH SALAD and WHOLE-GRAIN ROLLS. For dessert, warm the leftover PIE and top with a dab of VANILLA ICE CREAM.

Shopping List

any savory herb pork seasoning mixture, pork chops, canola oil, red potatoes, carrots, onions, green beans, fresh spinach, whole-grain rolls, vanilla ice cream.

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.

Next up: More trusted advice from...