health

7 Day Menu Planner for August 26, 2018

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

Sunday: Family

The family will be surprised at the wonderful flavor of MEXICAN CHICKEN SALAD, a cool, refreshing, main-dish salad. Serve it with CORN-ON-THE-COB and CRUSTY BREAD. Buy a CHOCOLATE LAYER CAKE and top it with STRAWBERRY ICE CREAM for dessert.

Plan

Save enough cake for Monday. Cook enough chicken for Tuesday.

Shopping List

avocado, reduced-fat sour cream, limes, garlic, coarse salt, black pepper, cooked chicken breast, jicama, green onions, fresh cilantro, serrano chilies, mixed greens, corn-on-the-cob, crusty bread, chocolate layer cake, strawberry ice cream.

MEXICAN CHICKEN SALAD

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: none

  • FOR THE DRESSING:
  • 1/2 avocado, halved
  • 1/2 cup reduced-fat sour cream
  • 2 tablespoons fresh lime juice
  • 1/2 teaspoon minced garlic
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon black pepper
  • FOR THE SALAD:
  • 2 cups coarsely shredded cooked chicken breast
  • 1/2 pound jicama, peeled and cut into matchstick pieces
  • 2 finely chopped green onions
  • 1/4 cup chopped fresh cilantro
  • 1/2 teaspoon finely chopped and seeded serrano chilies
  • 6 cups mixed greens

For the dressing: In a blender, combine dressing ingredients. Blend until smooth.

For the salad: In a large bowl, combine chicken, jicama, onions, cilantro and chilies; toss to mix. Add dressing and toss to coat. Divide greens among 4 plates; top with salad mixture and serve.

Per serving: 252 calories, 25 grams protein, 11 grams fat (39 percent calories from fat), 3.8 grams saturated fat, 14 grams carbohydrate, 75 milligrams cholesterol, 220 milligrams sodium, 7 grams fiber.

Monday: Budget

I love a Labor Day with very little labor. That's why BACON BARBECUE NEW YORK PORK CHOPS are on the menu. Serve them with BAKED BEANS, COLESLAW, PICKLES and DEVILED EGGS. For dessert, slice some WATERMELON and serve with leftover CAKE.

Plan

Prepare 2 extra pork chops for Wednesday.

Shopping List

maple-flavored or other bacon slices, New York pork chops (top loin, 1 inch thick), barbecue sauce, lager or non-alcoholic beer, baked beans, coleslaw, pickles, deviled eggs, watermelon.

BACON BARBECUE NEW YORK PORK CHOPS

Servings: makes 4 servings

Prep time: about 10 minutes

Cook time: less than 15 minutes; standing time: 3 minutes

  • 4 maple-flavored or other bacon slices
  • 4 New York pork chops (top loin, 1 inch thick, 6 ounces each)
  • 4 tablespoons barbecue sauce
  • 1/2 cup lager or non-alcoholic beer

Wrap bacon around edges of chops; secure with wooden picks. Mix together sauce and beer. Heat grill to medium-high (about 450 degrees). Grill chops over direct heat 4 to 5 minutes per side, or until internal temperature is 145 degrees. Brush chops with sauce the last 5 minutes of cooking. Remove chops from grill; let stand 3 minutes.

Per serving: 320 calories, 37 grams protein, 15 grams fat (43 percent calories from fat), 5.3 grams saturated fat, 6 grams carbohydrate, 105 milligrams cholesterol, 285 milligrams sodium, no fiber.

Tuesday: Heat and Eat

Tonight's CHICKEN RIGATONI AND PESTO will be quick. Shred leftover cooked chicken and toss with pesto sauce, halved cherry tomatoes and cooked rigatoni. Add a ROMAINE SALAD and WHOLE-GRAIN BREAD. FRESH PLUMS are your dessert.

Shopping List

pesto sauce, cherry tomatoes, rigatoni, romaine, whole-grain bread, fresh plums.

Wednesday: Kids

The kids can help prepare BARBECUE WRAPS. Chop and heat the 2 leftover pork chops. Heat large flour tortillas. Spoon the pork into the center of each tortilla; top with mild salsa, shredded Mexican-blend cheese and shredded lettuce, then roll. Serve with BAKED VEGGIE CHIPS. For dessert, SLICED MANGOES are a favorite.

Shopping List

flour tortillas, mild salsa, shredded Mexican-blend cheese, lettuce, baked veggie chips, mangoes.

Thursday: Express

For a quick and pretty meal, make SHRIMP, BEET AND FETA SALAD. In a large bowl, combine 8 ounces baby spinach leaves and 1 (16-ounce) jar drained sliced pickled beets. Mix 1/2 teaspoon dried tarragon into 1/3 cup light Italian dressing; toss with salad to coat. Divide mixture among 4 serving plates and top with 1 pound cooked cleaned medium shrimp, 1 cup crumbled reduced-fat feta cheese and 1/4 cup toasted pine nuts. Serve with BREAD STICKS. Make BUTTERSCOTCH PUDDING with 1 PERCENT MILK for dessert.

Shopping List

baby spinach leaves, jarred sliced pickled beets, dried tarragon, light Italian dressing, cooked cleaned medium shrimp, crumbled reduced-fat feta cheese, pine nuts, bread sticks, butterscotch pudding mix, 1 percent milk.

Friday: Meatless

LINGUINE WITH CHARD AND ALMONDS is a great no-meat dinner. Over medium-high heat, add 1 clove chopped garlic to 1 tablespoon olive oil; add 1 cup unsalted vegetable broth, chopped stems and leaves of 12 ounces fresh chard, 1/4 cup raisins, and coarse salt and pepper to taste. Cook until tender and liquid is slightly reduced. Meanwhile, cook 8 ounces linguine; toss with chard mixture and 1 tablespoon toasted slivered almonds. Serve with SLICED TOMATOES and GARLIC BREAD. For dessert, FRESH RASPBERRIES topped with LIGHT WHIPPED CREAM taste great.

Shopping List

garlic, olive oil, unsalted vegetable broth, fresh chard, raisins, coarse salt, pepper, linguine, slivered almonds, tomatoes, garlic bread, fresh raspberries, light whipped cream.

Saturday: Easy Entertaining

You will certainly impress your dinner guests with GRILLED PORTERHOUSE STEAKS WITH GARLIC-HERB PEPPERCORN CRUST. Serve with GRILLED VEGETABLES, ROSEMARY ROASTED RED POTATOES, MIXED GREENS and SOURDOUGH BREAD. Top off the special meal with BANANA CREAM PIE.

Shopping List

fresh parsley, fresh thyme, garlic, mixed peppercorns, porterhouse or T-bone steaks, coarse salt, vegetables to grill, fresh rosemary, red potatoes, mixed greens, sourdough bread, banana cream pie.

GRILLED PORTERHOUSE STEAKS WITH GARLIC-HERB PEPPERCORN CRUST

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: 14 to 16 minutes

  • FOR THE SEASONING:
  • 2 teaspoons chopped fresh parsley
  • 2 tablespoons chopped fresh thyme
  • 5 cloves minced garlic
  • 2 teaspoons coarsely ground mixed peppercorns (black, white, green and pink) (see Notes)
  • FOR THE STEAKS:
  • 2 porterhouse or T-bone steaks, cut 1 inch thick (about 1 pound each)
  • 1 teaspoon coarsely ground mixed peppercorns
  • Coarse salt to taste

In a small bowl, combine seasoning mixture; press evenly onto steaks. Grill, uncovered, 14 to 16 minutes for medium-rare to medium doneness, turning occasionally. Remove bones and fat from steaks; carve into slices. Season with 1 teaspoon peppercorns and salt to taste; serve.

Notes: To easily grind whole peppercorns, use a pepper mill or coffee grinder (be sure to clean after using for coffee). A porterhouse is two steaks in one: a top loin (strip) and a tenderloin, separated by a bone.

Per serving: 193 calories, 17 grams protein, 13 grams fat (63 percent calories from fat), 5 grams saturated fat, 1 gram carbohydrate, 46 milligrams cholesterol, 45 milligrams sodium, no fiber.

health

7 Day Menu Planner for August 19, 2018

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

Sunday: Family

Always a family favorite, a SPIRAL-SLICED HAM is the star of today's feast. Use your microwave and serve the simple entree with summer's best SQUASH CASSEROLE. Add a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. Buy a KEY LIME PIE for dessert.

Plan

Save enough ham and casserole for Monday; save some pie for Tuesday.

Shopping List

spiral-sliced ham, onion, zucchini squash, brown rice, low-fat sour cream, shredded 50 percent light cheddar cheese, parmesan cheese, Italian-seasoned bread crumbs, coarse salt, pepper, eggs, bibb lettuce, whole-grain rolls, key lime pie.

SQUASH CASSEROLE

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: 24 to 30 minutes

  • 1 medium onion, chopped
  • 8 cups sliced zucchini squash (about 2 1/2 pounds)
  • 2 cups cooked brown rice
  • 1 cup low-fat sour cream
  • 1 cup shredded 50 percent light cheddar cheese
  • 1/4 cup freshly grated parmesan cheese, divided
  • 1/4 cup Italian-seasoned bread crumbs
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 2 eggs, lightly beaten

In a large bowl, microwave onion on high (100 percent power) 3 minutes. Add squash and microwave 10 to 12 minutes or until softened. Drain; partially mash with potato masher. Combine zucchini mixture, cooked rice, sour cream, cheddar cheese, 2 tablespoons parmesan cheese, bread crumbs, salt, pepper and eggs in a large bowl; mix well. Spoon mixture into a 9-by-13-inch baking dish. Microwave on high 10 to 12 minutes or until bubbly. Heat broiler. Sprinkle casserole with remaining parmesan cheese. Broil 1 to 3 minutes or until lightly browned.

Per serving: 153 calories, 10 grams protein, 4 grams fat (24 percent calories from fat), 2.1 grams saturated fat, 20 grams carbohydrate, 49 milligrams cholesterol, 287 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Leftover ham is perfect for GRILLED HAM AND CHEESE SANDWICHES ON RYE. Coat the bread with cooking spray, then grill the sandwiches on both sides in a nonstick skillet. Serve with the leftover CASSEROLE and a LETTUCE SALAD. Bite into a NECTARINE for dessert.

Shopping List

cheese of your choice, rye bread, cooking spray, lettuce, nectarines.

Tuesday: Budget

Save some pennies and enjoy the flavor of FOUR-PEPPER MEATLOAF. Add MASHED POTATOES, fresh GREEN BEANS, MIXED GREENS and CRUSTY BREAD. Slice the leftover PIE for dessert.

Shopping List

canned no-salt-added tomato sauce, light brown sugar, dry mustard, 95 percent lean ground beef, soft whole-grain bread crumbs, egg, onion, red or green bell pepper, reduced-sodium Worcestershire sauce, dried or fresh thyme, coarse salt, garlic powder, cayenne pepper, white pepper, cooking spray, potatoes to mash, fresh green beans, mixed greens, crusty bread.

FOUR-PEPPER MEATLOAF

Servings: makes 6 servings

Prep time: about 15 minutes

Cook time: 1 hour; standing time: 10 minutes

  • 1 (8-ounce) can no-salt-added tomato sauce, divided
  • 1 tablespoon packed light brown sugar
  • 1 teaspoon dry mustard
  • 1 1/2 pounds 95 percent lean ground beef
  • 1 cup soft whole-grain bread crumbs (about 1 1/2 slices bread)
  • 1 egg
  • 1 small onion, finely chopped
  • 1/3 cup finely chopped red or green bell pepper
  • 1 tablespoon reduced-sodium Worcestershire sauce
  • 1 teaspoon dried thyme or 1 tablespoon fresh thyme leaves
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon white pepper

Heat oven to 350 degrees. For the topping: In a small bowl, mix 1/4 cup tomato sauce with brown sugar and dry mustard; set aside.

In a large bowl, combine remaining tomato sauce with remaining ingredients, mixing thoroughly but lightly. Shape mixture into an 8-by-4 1/2-inch loaf on a rack coated with cooking spray and place in a broiler pan. If desired, spread topping over loaf. Bake 1 hour or until internal temperature registers 165 degrees. Let stand 10 minutes before slicing. Serve with any unused topping on the side.

Per serving: 216 calories, 27 grams protein, 7 grams fat (29 percent calories from fat), 2.6 grams saturated fat, 12 grams carbohydrate, 93 milligrams cholesterol, 312 milligrams sodium, 2 grams fiber.

Wednesday:

Thursday: Meatless

You won't miss meat with ROTINI AND SUMMER'S BEST TOMATO SAUCE. Mix together 4 chopped medium ripe tomatoes, 1/4 cup chopped fresh basil, 2 tablespoons olive oil, 2 tablespoons fresh lime juice, 2 teaspoons minced garlic and coarse salt and pepper to taste. Toss with cooked rotini. Serve with a CAESAR SALAD and GARLIC BREAD. Fresh PEACHES are my all-time favorite summer dessert.

Plan

Save enough peaches for Saturday.

Shopping List

tomatoes, fresh basil, olive oil, limes, garlic, coarse salt, pepper, rotini, Caesar salad, garlic bread, fresh peaches.

Friday: Kids

CHICKEN AND SALSA SKILLET will be the kids' favorite. In a large nonstick skillet, cook 1 pound ground chicken (or turkey) 5 minutes or until no longer pink. Stir in 2 cups mild salsa, 1 (15-ounce) can undrained reduced-sodium kidney beans, 1 cup frozen corn (thawed), 1 (8-ounce) can no-salt-added tomato sauce and 1 teaspoon chili powder. Heat to boiling; reduce heat to low. Cook, uncovered, 10 minutes. Cover; cook 4 minutes longer. Sprinkle with 2 cups broken tortilla chips (baked or regular) and 1/2 cup 50 percent light cheddar cheese. Cover; cook 1 or 2 minutes or until cheese is melted. Serve with CARROT SALAD. Slices of WATERMELON are dessert.

Shopping List

ground chicken or turkey, mild salsa, canned reduced-sodium kidney beans, frozen corn, canned no-salt-added tomato sauce, chili powder, baked or regular tortilla chips, 50 percent light cheddar cheese, carrot salad, watermelon.

Saturday:

SHEET PAN NEW ORLEANS BARBECUE SHRIMP

Servings: makes 6 servings

Prep time: 15 minutes; marinating time: 15 minutes

Cook time: 9 to 12 minutes

  • 2 tablespoons olive oil
  • 2 tablespoons melted butter
  • 2 tablespoons Worcestershire sauce
  • 1 tablespoon Creole seasoning
  • 2 teaspoons minced garlic
  • 2 lemons, divided
  • 1 teaspoon minced fresh rosemary leaves
  • 2 pounds large shrimp, peeled and deveined
  • Coarse salt and pepper to taste

In a glass measuring cup, whisk together oil, butter, Worcestershire sauce, Creole seasoning, garlic, juice from 1 lemon and rosemary. Place shrimp in a large resealable plastic bag; pour marinade over shrimp. Seal, toss to coat and marinate 15 minutes. Heat oven to 425 degrees. Coat a foil-lined sheet pan with cooking spray. Pour shrimp and marinade onto baking sheet; spread into a single layer. Sprinkle with coarse salt and pepper; roast 9 to 12 minutes or just until pink. (Keep an eye on the shrimp so it doesn’t overcook.) Cut the other lemon into wedges and serve with shrimp.

Per serving: 211 calories, 31 grams protein, 9 grams fat (39 percent calories from fat), 3.2 grams saturated fat, 2 grams carbohydrate, 254 milligrams cholesterol, 237 milligrams sodium, no fiber.

health

7 Day Menu Planner for August 12, 2018

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

Sunday: Family

The family will want seconds of the SPICED PORK TENDERLOIN you prepare today. Combine 1 tablespoon packed dark brown sugar, 1 teaspoon coarse salt, 1 teaspoon five-spice powder and 3/4 teaspoon freshly ground pepper. Sprinkle rub over 2 (1-pound) pork tenderloins and gently press it into pork. Grill 15 to 20 minutes or until internal temperature reaches 145 degrees. Turn once. Remove from grill; cover with foil and let stand 5 minutes before slicing. Serve the juicy pork with BEANS AND PEAS WITH BUTTERMILK RANCH. Add COLESLAW and SOURDOUGH BREAD. Buy a LEMON MERINGUE PIE for dessert.

Plan

Save enough pork and pie for Monday.

Shopping List

dark brown sugar, coarse salt, five-spice powder, pepper, pork tenderloins, green beans, sugar snap peas, fresh or frozen green peas, Boston lettuce, buttermilk, low-fat mayonnaise, chives, fresh dill, garlic powder, onion powder, coleslaw, sourdough bread, lemon meringue pie.

BEANS AND PEAS WITH BUTTERMILK RANCH

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes

  • 4 cups water
  • 1 teaspoon coarse salt
  • 1/2 pound thin green beans
  • 1/2 pound sugar snap peas, strings removed
  • 1 cup fresh or frozen green peas, thawed
  • 1 small head Boston lettuce, cored and leaves torn
  • DRESSING
  • 1/2 cup buttermilk
  • 1/2 cup low-fat mayonnaise
  • 1/2 cup snipped fresh chives, plus 1 tablespoon minced
  • 1 tablespoon minced fresh dill
  • 3/4 teaspoon garlic powder
  • 3/4 teaspoon onion powder
  • Freshly ground pepper and coarse salt to taste

Bring water to a boil in medium saucepan on high; add salt. Fill a bowl with additional ice water. Add green beans to boiling water and cook 2 to 3 minutes or until crisp-tender and bright green. Using a slotted spoon, transfer beans to ice water bath to cool. Add snap peas and green peas to boiling water and cook 1 to 2 minutes. Drain well; transfer to ice bath to cool. Drain beans and peas well and pat dry with paper towels.

For the dressing: In a medium bowl, whisk together buttermilk, mayonnaise, minced chives, dill, garlic powder and onion powder. Season with salt and pepper.

In a large serving bowl, toss the beans and peas with the lettuce, snipped chives and half the dressing. Serve immediately, passing additional dressing at the table. (Adapted from "Just Cook it!" by Justin Chapple, Houghton Mifflin Harcourt.)

Per serving: 143 calories, 6 grams protein, 3 grams fat (16 percent calories from fat), 0.2 gram saturated fat, 25 grams carbohydrate, 1 milligram cholesterol, 841 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

Use Monday's leftovers for PORK SANDWICHES. Make an APRICOT SPREAD for the bread: Combine 1/3 cup apricot preserves, 2 tablespoons seasoned rice vinegar and a dash of soy sauce in a small pan. Bring to a boil; remove from heat. Cool to room temperature.

Spread on whole-grain bread, top bread with sliced leftover pork and a lettuce leaf. Serve with a SPINACH SALAD. Slice the leftover PIE for dessert.

Shopping List

apricot preserves, seasoned rice vinegar, soy sauce, whole-grain bread, leaf lettuce, fresh spinach.

Tuesday: Express

Take it easy tonight and buy a BARBECUE ROTISSERIE CHICKEN for dinner. You'll want traditional sides from the deli, including POTATO SALAD and COLESLAW, plus WHOLE-GRAIN ROLLS. For dessert, fresh BLUEBERRIES are welcome.

Plan

Save any leftover chicken, potato salad, coleslaw and blueberries for Wednesday.

Shopping List

barbecue rotisserie chicken, deli potato salad, deli coleslaw, whole-grain rolls, fresh blueberries.

Wednesday: Budget

Make a low-cost B.C.L.T. SANDWICH tonight (bacon, leftover chicken, lettuce and tomato) on whole-grain toast. Serve the summer favorite with BAKED CHIPS and leftover POTATO SALAD and SLAW. Top VANILLA ICE CREAM with leftover BLUEBERRIES for dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

bacon, lettuce, tomato, whole-grain bread, baked chips, vanilla ice cream.

Thursday: Kids

Call it messy and the kids will love it, so STICKY DRUMSTICKS are all about making your little angels happy. Brush chicken legs with orange marmalade and season with a little chili powder. Bake at 350 degrees on a foil-lined baking sheet for about 45 minutes or until internal temperature is 165 degrees. As long as the fingers are sticky, CORN-ON-THE-COB will be perfect alongside. Add CARROT AND CELERY STICKS. For dessert, top leftover ICE CREAM with CHOCOLATE SPRINKLES.

Shopping List

chicken legs, orange marmalade, chili powder, corn-on-the-cob, carrots, celery, chocolate sprinkles.

Friday: Meatless

Try not to eat the whole batch of TOMATO STEW WITH CHICKPEAS yourself even though you might want to. Serve the stew with deli EGG SALAD on toasted WHOLE-WHEAT ENGLISH MUFFIN halves. Add a LETTUCE WEDGE. Dessert is CANTALOUPE SLICES.

Shopping List

olive oil, onion, garlic, canned no-salt-added diced tomatoes, canned reduced-sodium chickpeas, unsalted vegetable broth, tomato paste, dried rosemary, dried oregano, Greek seasoning, coarse salt, pepper, fresh baby spinach, parsley, crumbled reduced-fat feta cheese, deli egg salad, whole-wheat English muffins, lettuce, cantaloupe.

TOMATO STEW WITH CHICKPEAS

Servings: makes about 7 1/2 cups

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 (28-ounce) can no-salt-added diced tomatoes
  • 1 (15-ounce) can reduced-sodium chickpeas, rinsed
  • 1 (14-ounce) can unsalted vegetable broth
  • 2 tablespoons tomato paste
  • 1/2 teaspoon dried rosemary
  • 2 teaspoons dried oregano
  • 1 teaspoon Greek seasoning
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 6 ounces fresh baby spinach leaves
  • 2 tablespoons chopped parsley
  • Crumbled reduced-fat feta cheese for garnish

Heat oil in a Dutch oven at medium-high. Add onion and cook 5 to 7 minutes or until softened. Add garlic and cook 1 minute. Stir in tomatoes, chickpeas, broth, tomato paste, rosemary, oregano, Greek seasoning, salt and pepper. Bring to a boil; reduce heat to low and simmer 15 minutes, stirring occasionally. Stir in spinach and parsley; cook 5 minutes. Garnish with cheese and serve immediately.

Per cup: 100 calories, 5 grams protein, 2 grams fat (16 percent calories from fat), 0.3 gram saturated fat, 18 grams carbohydrate, no cholesterol, 262 milligrams sodium, 5 grams fiber.

Saturday: Easy Entertaining

For a guest-worthy meal, try CHICKEN WITH ASPARAGUS, MUSHROOMS AND THYME. Serve with BROWN RICE, MIXED GREENS and BAGUETTES. PEACH SORBET is the perfect dessert.

Shopping List

reduced-sodium seasoned salt, boneless skinless chicken breasts, olive oil, asparagus, sliced crimini mushrooms, onion, cornstarch, dried thyme, unsalted chicken broth, dry white wine, half-and-half, brown rice, mixed greens, baguettes, peach sorbet.

CHICKEN WITH ASPARAGUS, MUSHROOMS AND THYME

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1 teaspoon reduced-sodium seasoned salt
  • 4 (5- or 6-ounce) boneless skinless chicken breasts
  • 2 tablespoons olive oil, divided
  • 8 ounces asparagus, cut diagonally into 1 1/2-inch pieces
  • 1 cup sliced crimini mushrooms
  • 1/2 cup chopped onion
  • 1 tablespoon cornstarch
  • 1 teaspoon dried thyme
  • 3/4 cup unsalted chicken broth
  • 1/4 cup dry white wine
  • 1/2 cup half-and-half

Sprinkle seasoned salt on chicken. Heat 1 tablespoon oil in a large nonstick skillet on medium. Add chicken; cook 5 minutes per side or until internal temperature reaches 165 degrees. Remove from skillet; cover and keep warm. Heat remaining oil. Add asparagus, mushrooms and onion; cook and stir 5 minutes. Meanwhile, mix cornstarch and thyme in a small bowl. Stir in broth and wine. Add to skillet and cook, stirring constantly, 2 to 3 minutes or until slightly thickened. Stir in half-and-half. Cook until heated through. Serve over chicken.

Per serving: 289 calories, 34 grams protein, 11 grams fat (33 percent calories from fat), 1.8 grams saturated fat, 12 grams carbohydrate, 91 milligrams cholesterol, 221 milligrams sodium, 2 grams fiber.

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