health

7 Day Menu Planner for September 23, 2018

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

Sunday: Family

The family always welcomes a BEEF ROAST for dinner. Heat oven to 325 degrees. Combine 3 cloves minced garlic and 1/2 teaspoon cracked pepper; press onto a 4-pound round tip beef roast. Place roast on rack in shallow roasting pan. Roast 2 to 2 1/2 hours for medium-rare to medium doneness (145 degrees to 160 degrees internal temperature). Let stand 10 minutes and slice.

Serve it with OVEN-BROWNED POTATOES. Alongside, add GLAZED CARROTS (toss cooked carrots with peach preserves), a SPINACH SALAD and DINNER ROLLS. For dessert, buy a BERRY COBBLER and top it with VANILLA ICE CREAM.

Plan

Save enough roast and cobbler for Monday. Save enough ice cream for Tuesday.

Shopping List

garlic, pepper, round tip beef roast, potatoes, fresh carrots, peach preserves, fresh spinach, dinner rolls, berry cobbler, vanilla ice cream.

Monday: Heat and Eat

Use the beef leftovers for a CHEF'S SALAD. Cut beef and 50 percent light cheddar cheese into thin strips. Arrange beef and cheese on lettuce-lined plates along with tomato wedges, rinsed canned reduced-sodium chickpeas, hard-cooked egg slices and pickled beets from a jar. Top with your favorite light salad dressing. Add WHOLE-GRAIN ROLLS. For dessert, enjoy the leftover COBBLER with light whipped cream.

Shopping List

50 percent light cheddar cheese, lettuce, tomatoes, canned reduced-sodium chickpeas, eggs, jarred pickled beets, any light salad dressing, whole-grain rolls, light whipped cream.

Tuesday: Kids

Watch the kids smile when you serve them HONEY-BRUSHED CHICKEN. In a large bowl, combine 2 teaspoons garlic powder, 1/2 teaspoon coarse salt, 1 teaspoon cumin and 1 teaspoon paprika. Add 8 boneless skinless chicken thighs; toss to coat. Place chicken on broiler pan coated with cooking spray. Brown chicken 5 minutes on each side. Combine 6 tablespoons honey and 2 teaspoons cider vinegar in a small bowl; mix well. Remove chicken from oven; brush with 1/4 cup honey mixture. Broil 1 minute. Remove chicken from oven and turn; brush with remaining mixture. Broil 1 more minute or until internal temperature is 165 degrees. Serve with MASHED POTATOES, MIXED VEGETABLES (from frozen) and SOFT ROLLS. Top leftover ICE CREAM with CHOCOLATE SPRINKLES for dessert.

Shopping List

garlic powder, coarse salt, cumin, paprika, boneless skinless chicken thighs, cooking spray, honey, cider vinegar, potatoes to mash, frozen mixed vegetables, soft rolls, chocolate sprinkles.

Wednesday: Meatless

GREEK SALAD PITAS are a great no-meat meal. Serve the pitas with BAKED SWEET POTATO CHIPS. For dessert, PEACHES are simple.

Shopping List

olive oil, lemon, dried oregano, sugar, coarse salt, cucumber, green bell pepper, kalamata olives, red onion, tomatoes, pitas, hummus, Boston lettuce, reduced-fat crumbled feta cheese, baked sweet potato chips, peaches.

GREEK SALAD PITAS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: none

  • 3 tablespoons olive oil
  • 1 1/2 tablespoons fresh lemon juice
  • 1/2 teaspoon dried oregano
  • 1 teaspoon sugar
  • 2/3 cup chopped, peeled cucumber
  • 1/4 cup rinsed, roughly chopped kalamata olives
  • 2 tablespoons chopped red onion
  • 4 (6-inch) warmed pitas, halved
  • 1 (8-ounce) container hummus
  • 4 leaves Boston lettuce, halved
  • 2 large ripe tomatoes (about 1 pound total), each cut into 8 slices
  • 2 ounces (about 1/2 cup) reduced-fat crumbled feta cheese

In a medium bowl, whisk the oil with juice, oregano, sugar and salt. Stir in cucumber, bell pepper, olives and onion to make a salad. Spread the inside of each pita with hummus. Top with lettuce leaf, 2 tomato slices and about 1/4 of the cucumber salad; sprinkle with feta.

Per serving: 439 calories, 15 grams protein, 21 grams fat (42 percent calories from fat), 4.1 grams saturated fat, 50 grams carbohydrate, 8 milligrams cholesterol, 940 milligrams sodium (the pita and feta add about 300 milligrams sodium each; the olives, about 115 milligrams; the hummus, about 215 milligrams), 7 grams fiber.

Thursday: Express

For a quick meal tonight, THREE-CHEESE NO-BAKE ZITI is hard to beat. Cook 12 ounces ziti pasta according to directions; drain and return to pot. Add 2 cups marinara sauce; cook over low heat until hot. Spoon into serving bowls; top with dollops of ricotta, shredded mozzarella and freshly grated parmesan. Serve immediately or microwave briefly to melt cheeses. Serve with a packaged GREEN SALAD and BREAD STICKS. TAPIOCA PUDDING is dessert.

Shopping List

ziti pasta, jarred marinara sauce, ricotta, mozzarella, parmesan, packaged green salad, bread sticks, tapioca pudding.

Friday: Budget

POOR MAN'S BEEF STROGANOFF says it all when it comes to budgeting. Serve it over NO-YOLK EGG NOODLES. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. RED AND GREEN GRAPES are an easy dessert.

Shopping List

butter, onion, garlic, 95 percent lean ground beef, sliced crimini mushrooms, coarse salt, pepper, flour, unsalted beef broth, reduced-fat sour cream, no-yolk egg noodles, romaine, whole-grain rolls, red and green grapes.

POOR MAN’S BEEF STROGANOFF

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 20 minutes

  • 1 tablespoon butter
  • 1 small onion, chopped
  • 1 tablespoon minced garlic
  • 1 pound 95 percent lean ground beef
  • 4 ounces sliced crimini mushrooms
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 1/4 cup flour
  • 1 1/4 cups unsalted beef broth
  • 1 cup reduced-fat sour cream

In a large nonstick skillet, melt butter over medium-high heat. Stir in onion and garlic; cook 1 minute, stirring occasionally. Add beef, mushrooms, salt and pepper. Cook 6 minutes or until beef is no longer pink. Stir in flour; cook 2 minutes, stirring often. Slowly stir broth into beef mixture; stir in sour cream. Reduce heat to low and simmer 7 to 8 minutes or until thickened, stirring occasionally; serve warm.

Per serving: 316 calories, 30 grams protein, 16 grams fat (46 percent calories from fat), 8.8 grams saturated fat, 13 grams carbohydrate, 101 milligrams cholesterol, 308 milligrams sodium, 1 gram fiber.

Saturday: Easy Entertaining

Any guest will appreciate the flavors of HONEY-SOY GLAZED SALMON WITH VEGGIES AND ORANGES. Serve it with BROWN RICE tossed with TOASTED CHOPPED WALNUTS, fresh BROCCOLI, a BIBB LETTUCE SALAD and BAGUETTES. For dessert, FRUIT SORBET and BUTTER COOKIES go well together.

Shopping List

honey, soy sauce, Dijon mustard, seasoned rice wine vinegar, cayenne pepper, fresh asparagus, fresh green beans, orange, olive oil, coarse salt, black pepper, skinless salmon fillets, sesame seeds (optional), brown rice, chopped walnuts, fresh broccoli, bibb lettuce, baguettes, fruit sorbet, butter cookies.

HONEY-SOY GLAZED SALMON WITH VEGGIES AND ORANGES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 10 minutes

  • 4 tablespoons honey
  • 1 tablespoon soy sauce
  • 1 tablespoon Dijon mustard
  • 1 teaspoon seasoned rice wine vinegar
  • 1/4 teaspoon cayenne pepper
  • 1 pound fresh asparagus
  • 8 ounces fresh green beans, trimmed
  • 1 small orange, cut into 1/2-inch slices
  • 1 tablespoon olive oil
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon freshly ground black pepper
  • 4 (5- to 6-ounce) skinless salmon fillets
  • Toasted sesame seeds, if desired

Heat broiler with oven rack 6 inches from the heat. Whisk together honey, soy sauce, mustard, vinegar and cayenne pepper in a small bowl. Discard tough ends of asparagus. In a large bowl, combine asparagus, green beans, orange slices, oil, salt and black pepper; toss to coat. Place salmon on a heavy-duty foil-lined baking sheet; brush with about 2 tablespoons of honey mixture. Spread asparagus mixture around salmon. Broil 4 minutes. Remove from oven and brush salmon with 2 more tablespoons honey mixture. Return to oven; broil 4 minutes. Remove from oven; brush salmon with remaining honey mixture. Return to oven; broil 2 more minutes. Garnish with sesame seeds, if desired, and serve. (Adapted from "One Sheet Eats," Oxmoor House.)

Per serving: 286 calories, 34 grams protein, 10 grams fat (31 percent calories from fat), 1.7 grams saturated fat, 16 grams carbohydrate, 66 milligrams cholesterol, 396 milligrams sodium, 5 grams fiber.

health

7 Day Menu Planner for September 16, 2018

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

Sunday: Family

Enjoy family day with your own ROAST CHICKEN (5 to 7 pounds), MASHED POTATOES, GRAVY, PEAS WITH PEARL ONIONS (from frozen) and MIXED GREENS. For dessert, drizzle CREME FRAICHE or HALF-AND-HALF over BREAD PUDDING.

Tip

Look for creme fraiche in the dairy section.

Plan

Save enough chicken for Monday; save enough pudding for Tuesday.

Shopping List

roasting chicken, potatoes to mash, gravy, frozen peas with pearl onions, mixed greens, creme fraiche or half-and-half, bread pudding.

Monday: Heat and Eat

Take it easy and enjoy Sunday's leftover chicken in your CHICKEN AND HAM ROLL-UPS. Add some OVEN FRIES (from frozen) on the side. For dessert, how about PEARS?

Shopping List

garlic-and-herb cheese spread (such as Boursin), roasted red bell peppers, flour tortillas, fresh baby spinach, sliced deli ham, frozen oven fries, pears.

CHICKEN AND HAM ROLL-UPS

Servings: makes 6 roll-ups

Prep time: 15 minutes

Cook time: none

  • 1 cup garlic-and-herb cheese spread (such as Boursin)
  • 1/2 cup chopped roasted red bell peppers
  • 6 (8-inch) flour tortillas
  • 3 cups baby spinach leaves, firmly packed
  • 12 ounces sliced deli ham (see NOTE)
  • 12 ounces leftover sliced chicken or turkey breast
  • In a small bowl, mix together the cheese spread and peppers until smooth. Spread the mixture evenly over each tortilla. Place 1/2 cup spinach on each tortilla. Top evenly with ham and chicken or turkey. Roll, jelly-roll fashion, and cut in half on the diagonal. Secure each half with a wooden pick. (Adapted from "Quick-Fix Dinners," Oxmoor House.)

NOTE: To lower sodium, use all chicken and no ham.

Per roll-up: 540 calories, 54 grams protein, 16 grams fat (27 percent calories from fat), 7 grams saturated fat, 44 grams carbohydrate, 159 milligrams cholesterol, 1,611 milligrams sodium (the ham contributes 900 mg; the tortillas, 500 mg), 4 grams fiber.

Tuesday: Budget

For a low-cost meal, try RUSTIC LENTIL MINESTRONE. In a 4-quart pan, cook 3 slices chopped bacon on medium until browned and crispy. Remove and set aside. Drain all but 1 to 2 tablespoons bacon drippings. Add 1 cup thinly sliced carrots, 1 cup thinly sliced celery, 1/2 cup chopped onion and 3 cloves minced garlic to pan. Reduce heat to low and cook 5 minutes or until onion is softened, stirring occasionally. Add 4 cups unsalted chicken broth, 2 cups water, 1 (14 1/2-ounce) can diced tomatoes with basil, garlic and oregano, and 1 package lentil pilaf mix (such as Near East), including seasoning packet. Bring mixture to a boil. Reduce heat, cover pan and simmer 30 minutes. Stir in 2 tablespoons dry red wine, if desired, reserved bacon and 1/4 cup minced fresh parsley. Serve with a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. For dessert, warm the leftover BREAD PUDDING.

Shopping List

bacon, carrots, celery, onion, garlic, unsalted chicken broth, canned diced tomatoes with basil, garlic and oregano, lentil pilaf mix, dry red wine (optional), parsley, lettuce, whole-grain rolls.

Wednesday: Kids

The kids will come quickly for TAMALE PIE. Heat oven to 425 degrees. Coat a 7-by-11-inch baking dish with cooking spray. Heat a large nonstick skillet on medium and cook 1 pound lean ground beef for 5 minutes or until no longer pink; drain. In a large bowl, combine beef, 1 cup shredded 50 percent light cheddar cheese, 1 (8 1/2-ounce) package cornbread mix, 2 eggs, 1 cup frozen corn (thawed), 2 cups water and 1/2 teaspoon chili powder; mix until well-blended. Spoon mixture into baking dish. Bake 20 minutes; sprinkle with 1/2 cup more cheese. Bake 5 more minutes or until cheese is melted. Let stand 10 minutes. Serve with CARROT STICKS. For dessert, tempt the kids with BLUE FLOATS. Blend any fruit juice with frozen or fresh blueberries until smooth. Pour into tall glasses and add a little club soda; top with a scoop of frozen yogurt. Slurp away!

Shopping List

cooking spray, lean ground beef, 50 percent light cheddar cheese, cornbread mix, eggs, frozen corn, chili powder, carrot sticks, any fruit juice, frozen or fresh blueberries, club soda, frozen yogurt.

Thursday: Meatless

For a perfect no-meat dinner, prepare PEANUT SESAME NOODLES. Serve with a SPINACH SALAD and CRUSTY ROLLS. Enjoy COCONUT PUDDING for dessert.

Shopping List

linguine, smooth peanut butter, unsalted vegetable broth, unseasoned rice vinegar, reduced-sodium soy sauce, sugar, dark sesame oil, fresh ginger, garlic powder, crushed red pepper, sesame seeds, green onions, fresh spinach, crusty rolls, coconut pudding.

PEANUT SESAME NOODLES

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 15 minutes, plus noodles

  • 1 pound linguine
  • 3/4 cup smooth peanut butter
  • 1/3 cup unsalted vegetable broth
  • 1/3 cup water
  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons sugar
  • 2 teaspoons dark sesame oil
  • 2 teaspoons peeled, finely chopped fresh ginger
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon crushed red pepper
  • 3 tablespoons sesame seeds
  • 2 green onions, trimmed and sliced on the diagonal

Cook linguine according to directions; drain and plunge into ice water; set aside. Meanwhile, in a medium pan, whisk together peanut butter, broth, water, rice vinegar, soy sauce, sugar, sesame oil, ginger, garlic powder and red pepper. Cook on medium-high heat about 10 minutes or until thickened. Remove from heat. While sauce simmers, toast seeds over medium heat for 5 minutes, shaking pan to keep from burning. Rinse and drain noodles again. Toss with half the dressing and allow to soak for a few minutes. Add remaining dressing and sesame seeds; toss until well-combined. Top with sliced green onions and serve cold.

Per serving: 404 calories, 14 grams protein, 16 grams fat (35 percent calories from fat), 2.9 grams saturated fat, 53 grams carbohydrate, no cholesterol, 226 milligrams sodium, 4 grams fiber.

Friday: Express

GLAZED HAM STEAKS make a quick meal. Heat a large nonstick skillet to medium-high. Add a ham steak; cook 3 minutes or until lightly browned on both sides. Brush with 2 tablespoons honey mustard. Turn and cook 30 seconds until glazed. Divide ham into individual portions and serve with O'BRIEN POTATOES (from frozen), fresh BROCCOLI and BISCUITS. CHUNKY APPLESAUCE is good for dessert.

Shopping List

ham steak, honey mustard, frozen O'Brien potatoes, fresh broccoli, biscuits, chunky applesauce.

Saturday: Easy Entertaining

For a festive fall meal, serve GRILLED PORK TENDERLOIN CHIMICHURRI. On the side, add ROASTED SWEET POTATO WEDGES, GREEN BEANS and SOURDOUGH BREAD. Buy a CARROT CAKE for dessert.

Shopping List

flatleaf parsley, garlic, coarse salt, pepper, white vinegar, extra-virgin olive oil, pork tenderloins, sweet potatoes, green beans, sourdough bread, carrot cake.

GRILLED PORK TENDERLOIN CHIMICHURRI

Servings: makes 8 servings

Prep time: 15 minutes; marinating time: 30 to 60 minutes

Cook time: 15 to 25 minutes; standing time: 3 minutes

  • 1 cup flatleaf parsley leaves, lightly packed
  • 4 cloves garlic, coarsely chopped
  • 1/4 teaspoon coarse salt
  • Freshly ground pepper to taste
  • 1/3 cup white vinegar
  • 2/3 cup extra-virgin olive oil
  • 1/3 cup water
  • 2 pork tenderloins (1 1/2 to 2 pounds total)

Place parsley, garlic, salt and pepper in food processor and process until finely chopped. Add vinegar and process to combine. Slowly add oil and water in a thin stream with machine running. Place pork in a large resealable plastic bag. Pour half of sauce over pork; close and turn to coat pork. Refrigerate 30 to 60 minutes, turning bag occasionally. Transfer remaining sauce to serving bowl and refrigerate. Remove pork and discard marinade. Place tenderloins diagonally on grill rack. Grill, uncovered, on direct heat for 15 to 25 minutes or until internal temperature reaches 145 degrees, turning every 3 or 4 minutes with tongs. Transfer pork to cutting board; tent with foil and let stand 3 minutes. Cut pork into thin slices and arrange on dinner plates. Serve with reserved sauce.

Per serving (pork): 112 calories, 18 grams protein, 4 grams fat (32 percent calories from fat), 1.3 grams saturated fat, no carbohydrate, 56 milligrams cholesterol, 53 milligrams sodium, no fiber.

Carb count: 0.

Per serving (sauce): 85 calories, no protein, 9 grams fat (97 percent calories from fat), 1.3 grams saturated fat, no carbohydrate, no cholesterol, 33 milligrams sodium, no fiber.

health

7 Day Menu Planner for September 09, 2018

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

Sunday: Family

Surprise the family with GRILLED TERIYAKI FLANK STEAK. In a small bowl, combine 2 tablespoons Mrs. Dash (or another brand) spicy teriyaki marinade, 1 tablespoon canola oil, 1/2 teaspoon coarse salt, 1 teaspoon freshly ground pepper and 3 cloves minced garlic. Spread mixture evenly on both sides of a 1 1/2-pound flank steak. Cover and refrigerate 3 to 4 hours. Remove steak and discard marinade. Grill over medium-high heat 9 minutes per side or until internal temperature reaches 145 degrees and desired doneness. (Caution: Don't overcook, or it will be tough.) Remove from grill; cover and let stand 10 minutes. Slice steak diagonally across grain into thin strips and serve.

Alongside, add DILL RICE. In a large bowl, combine 2 1/2 cups hot cooked brown rice, 1 (14-ounce) can drained quartered artichokes, 1/2 cup sliced green onions, 3 tablespoons chopped fresh dill, 1 1/2 teaspoons lime zest, 3 tablespoons fresh lime juice, 2 tablespoons olive oil, and coarse salt and pepper to taste. Toss to mix. Serve with STEAMED SUGAR SNAP PEAS and WHOLE-GRAIN ROLLS. Buy CHOCOLATE MERINGUE PIE for dessert.

Plan

Save enough pie for Monday.

Shopping List

Mrs. Dash (or another brand) spicy teriyaki marinade, canola oil, coarse salt, pepper, garlic, flank steak, brown rice, canned quartered artichokes, green onions, fresh dill, limes, olive oil, fresh sugar snap peas, whole-grain rolls, chocolate meringue pie.

Monday: Express

Try Amy's (or another brand) frozen ROASTED VEGETABLE PIZZA for a quick meal. Serve the tasty, healthful pizza with a packaged CAESAR SALAD. Slice the leftover PIE for dessert.

Shopping List

frozen roasted vegetable pizza, packaged Caesar salad.

Tuesday: Budget

Save some money with HAM AND LENTIL STEW for an easy dinner. Add a LETTUCE WEDGE and CRUSTY BREAD. RED AND GREEN GRAPES are a simple dessert.

Plan

Save enough stew for Wednesday.

Shopping List

diced ham, dried lentils, carrots, celery, onion, garlic, unsalted chicken broth, dried oregano, pepper, frozen leaf spinach, lemons, lettuce, crusty bread, red and green grapes.

HAM AND LENTIL STEW

Servings: makes about 12 1/2 cups

Prep time: 15 minutes

Cook time: 4 to 5 hours on high; 7 to 9 hours on low

  • 1 cup diced ham
  • 2 cups dried lentils
  • 2 cups sliced carrots
  • 2 cups thinly sliced celery
  • 1 cup chopped onion
  • 3 cups water
  • 2 (14-ounce) cans unsalted chicken broth
  • 1 teaspoon dried oregano
  • 1/4 teaspoon pepper
  • 1 (16-ounce) package frozen leaf spinach, thawed
  • 2 tablespoons fresh lemon juice

In a 4-quart or larger slow cooker, combine ham, lentils, carrots, celery, onion, garlic, water, broth, oregano and pepper. Cook on high 4 to 5 hours, or on low 7 to 9 hours, or until lentils are tender. Stir in spinach; cover and cook 10 minutes on high or until tender. Thin with more water if necessary. Stir in lemon juice and serve.

Per cup: 164 calories, 13 grams protein, 1 gram fat (5 percent calories from fat), 0.2 gram saturated fat, 27 grams carbohydrate, 6 milligrams cholesterol, 225 milligrams sodium, 6 grams fiber.

Wednesday: Heat and Eat

Serve leftover HAM AND LENTIL STEW over CORNBREAD (from a mix) tonight. Add a ROMAINE SALAD. For dessert, FRESH TROPICAL FRUIT is good.

Shopping List

cornbread mix, romaine, fresh tropical fruit.

Thursday: Meatless

Who needs meat when you have FETTUCCINE AND BUTTERY FRESH BASIL TOMATO SAUCE on the menu tonight? Serve the delicious pasta combo with a SPINACH SALAD and ITALIAN BREAD. For dessert, CHOCOLATE ICE CREAM should please everyone.

Plan

Save enough ice cream for Friday.

Shopping List

fettuccine, butter, sweet onion (such as Vidalia), garlic, coarse salt, peppercorns, cherry tomatoes, dry white wine, fresh basil, fresh spinach, Italian bread, chocolate ice cream.

FETTUCCINE AND BUTTERY FRESH BASIL TOMATO SAUCE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 15 minutes, plus pasta

  • 8 ounces fettuccine
  • 1 cup chopped sweet onion (such as Vidalia)
  • 3 tablespoons butter, divided
  • 2 cloves garlic, minced
  • 1/4 teaspoon cracked pepper
  • 1 pint cherry tomatoes, halved lengthwise
  • 1/4 cup dry white wine
  • 1/2 cup sliced fresh basil leaves

Cook pasta according to directions. Drain, reserving 1/2 cup pasta water. In a large nonstick skillet, melt half the butter on medium-high heat; cook onion, garlic, salt and pepper about 5 minutes or just until tender. Add tomatoes and cook 3 minutes or until tomatoes begin to wilt. Add wine; cook 2 minutes. Stir in reserved pasta water and remaining butter and cook until a sauce forms. Stir in basil and cooked pasta, tossing until evenly coated. Heat through, about 1 minute, and serve. (Adapted from a recipe by Gwynn Galvin, www.swirlsofflavor.com.)

Per serving: 338 calories, 9 grams protein, 10 grams fat (26 percent calories from fat), 5.7 grams saturated fat, 52 grams carbohydrate, 23 milligrams cholesterol, 333 milligrams sodium, 3 grams fiber.

Friday: Kids

What could be more fun for the kids than a GREEN MONSTER for dinner? Make the "monsters" by spreading refrigerated guacamole over split bagels (spread gently over the holes). Add eyes and a nose with sliced black olives, a crunchy mane with Chinese noodles, poppy seed freckles and a crown from sliced red bell peppers. Create other "monsters" with grated carrots for hair, cherry tomato halves for cheeks and alfalfa sprouts for hair. Add a glass of TOMATO JUICE or SOUP on the side. For dessert, try leftover ICE CREAM with MARSHMALLOW TOPPING.

Shopping List

refrigerated guacamole, bagels, sliced black olives, Chinese noodles, poppy seeds, red bell peppers, grated carrots, cherry tomatoes, alfalfa sprouts, tomato juice or soup, marshmallow topping.

Saturday: Easy Entertaining

Our guests wanted seconds of PAN-SEARED TROUT WITH ITALIAN-STYLE SALSA, and so will yours. Serve the fish with PARSLEY BUTTERED ORZO, fresh ASPARAGUS, a RED-TIPPED LETTUCE SALAD and BAGUETTES. Buy a BERRY COBBLER for dessert.

Shopping List

plum tomatoes, red onion, kalamata olives, garlic, fresh parsley, balsamic vinegar, olive oil, capers, coarse salt, pepper, crumbled reduced-fat feta cheese with basil and tomatoes, trout fillets, lemons, parsley, butter, orzo, fresh asparagus, red-tipped lettuce, baguettes, berry cobbler.

PAN-SEARED TROUT WITH ITALIAN-STYLE SALSA

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • FOR THE ITALIAN-STYLE SALSA:
  • 4 plum tomatoes
  • 1/2 small red onion, chopped
  • 12 pitted kalamata olives, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • 2 teaspoons capers
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper
  • 1/4 cup crumbled reduced-fat feta cheese with basil and tomatoes
  • FOR THE TROUT:
  • 6 (6-ounce) trout fillets
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon freshly ground pepper
  • 2 tablespoons olive oil, divided
  • Lemon slices for garnish

For the salsa: In a medium bowl, mix together all ingredients. Cover and chill until ready to serve.

For the trout: Sprinkle fillets with salt and pepper. Heat half the oil in a large nonstick skillet on medium-high. Add 3 fillets, skin side up, and cook 1 to 2 minutes. Peel off skin and turn; cook 1 to 2 minutes, or until fish is opaque and flakes with a fork. Repeat with remaining oil and fillets. Top fillets with salsa. Garnish with lemon slices and serve immediately.

Per serving: 311 calories, 37 grams protein, 16 grams fat (46 percent calories from fat), 2.8 grams saturated fat, 5 grams carbohydrate, 102 milligrams cholesterol, 524 milligrams sodium, 1 gram fiber.

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