health

7 Day Menu Planner for October 14, 2018

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

Sunday: Family

Family day will be special (and easy) with MOROCCAN CHICKEN, especially since you will use your slow cooker. Serve it over COUSCOUS and add SLICED CUCUMBERS IN VINEGAR and FLATBREAD on the side. Buy a LEMON MERINGUE PIE for a good finishing touch.

Plan

Save enough chicken, couscous and pie for Monday.

Shopping List

carrots, onion, golden raisins, pimento-stuffed green olives, boneless skinless chicken thighs, canned no-salt-added diced tomatoes, flour, garlic, cinnamon, ground cumin, coarse salt, sliced almonds, fresh parsley, couscous, cucumbers, cider vinegar, flatbread, lemon meringue pie.

MOROCCAN CHICKEN

Servings: makes 8 cups

Prep time: 15 minutes

Cook time: 6 to 7 hours on low

  • 4 carrots, peeled and cut 1 inch thick (about 2 cups)
  • 1 medium onion, chopped
  • 1 cup golden raisins
  • 1/2 cup pimento-stuffed green olives
  • 1 1/2 pounds boneless skinless chicken thighs, cut into 2-inch pieces
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
  • 2 tablespoons flour
  • 1 clove garlic, minced
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon coarse salt
  • 1/3 cup toasted sliced almonds
  • 2 tablespoons chopped fresh parsley

Arrange carrots, onion, raisins and olives in a 4-quart or larger slow cooker. Top with chicken. In a medium bowl, combine tomatoes, flour, garlic, cinnamon, cumin and salt until blended. Pour over chicken and vegetables. Cook 6 to 7 hours on low. Stir until blended. Ladle into serving bowl; garnish with almonds and parsley. (Adapted from Gwynn Galvin's Swirls of Flavor, www.swirlsofflavor.com.)

Per cup: 248 calories, 17 grams protein, 9 grams fat (32 percent calories from fat), 1.8 grams saturated fat, 27 grams carbohydrate, 79 milligrams cholesterol, 572 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Dinner is ready when you reheat and enjoy last night's CHICKEN and COUSCOUS again. Serve with MIXED GREENS and WHOLE-GRAIN ROLLS. Finish off Sunday's PIE for dessert.

Shopping List

mixed greens, whole-grain rolls.

Tuesday: Kids

Treat the kids to BEANY ENCHILADAS for dinner. Heat oven to 350 degrees. Spread whole-wheat tortillas with vegetarian refried beans; sprinkle with shredded jack cheese and roll. Arrange in a baking dish coated with cooking spray; top with enchilada sauce and more cheese. Bake about 25 minutes or until hot and bubbly. Serve with a CARROT SALAD. For dessert, munch on OATMEAL COOKIES.

Shopping List

whole-wheat tortillas, vegetarian refried beans, jack cheese, cooking spray, enchilada sauce, carrot salad, oatmeal cookies.

Wednesday: Meatless

FETTUCCINE WITH CANNELLINI BEANS is an easy meal. Toss a rinsed can of reduced-sodium cannellini beans, 1/4 cup sliced roasted red peppers (from a jar), 2 tablespoons fresh lemon juice and 2 tablespoons olive oil with hot fettuccine and serve. Add a SPINACH SALAD and GARLIC BREAD. Fresh TROPICAL FRUITS are a simple dessert.

Shopping List

canned reduced-sodium cannellini beans, jarred roasted red peppers, lemons, olive oil, fettuccine, fresh spinach, garlic bread, fresh tropical fruits.

Thursday: Express

Stop by the deli for CORNED BEEF AND SWISS SANDWICHES. Pick up some GERMAN POTATO SALAD and PICKLED BEETS to serve on the side. For dessert, CHUNKY APPLESAUCE is all you'll need.

Shopping List

deli corned beef and Swiss sandwiches, deli German potato salad, pickled beets, chunky applesauce.

Friday: Budget

A good bowl of chili is always a terrific low-cost meal, and when it's as good as QUICK CHILI, it's even better. Serve with a LETTUCE WEDGE and CORNBREAD (from a mix). For dessert, PEARS are economical.

Shopping List

95 percent lean ground beef, garlic, chile powder, chipotle chile powder, ground cumin, chunky salsa, frozen corn, unsalted beef broth, canned reduced-sodium pinto beans, lettuce, cornbread mix, pears.

QUICK CHILI

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: about 20 minutes

  • 2 pounds 95 percent lean ground beef
  • 1 teaspoon minced garlic
  • 1 tablespoon chile powder
  • 1 teaspoon chipotle chile powder
  • 1 teaspoon ground cumin
  • 1 (6-ounce) jar chunky salsa
  • 1 cup frozen corn
  • 2 (14-ounce) cans unsalted beef broth
  • 1 (15-ounce) can reduced-sodium pinto beans, rinsed

In a Dutch oven, cook beef and garlic 6 minutes on medium or until beef is no longer pink. Add chile powder, chipotle chile powder, cumin, salsa, corn, broth and beans. Bring to a boil; reduce heat and simmer 15 minutes before serving.

Per serving: 247 calories, 30 grams protein, 7 grams fat (24 percent calories from fat), 2.3 grams saturated fat, 18 grams carbohydrate, 62 milligrams cholesterol, 353 milligrams sodium, 1 gram fiber.

Saturday: Easy Entertaining

No doubt guests will be asking for the recipe for GRILLED PORK CHOPS WITH APPLE-ALMOND SALSA. Serve the combo over BROWN RICE. Add GREEN BEANS, a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS on the side. Top VANILLA ICE CREAM with STRAWBERRIES for a grand finale.

Shopping List

slivered almonds, green apples, red apples, red onion, garlic-flavored olive oil, fresh cilantro, lime, white wine vinegar, boneless center-cut pork chops, coarse salt, pepper, canola oil, brown rice, green beans, bibb lettuce, whole-grain rolls, vanilla ice cream, strawberries.

GRILLED PORK CHOPS WITH APPLE-ALMOND SALSA

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: less than 20 minutes

  • FOR THE SALSA:
  • 1/3 cup toasted slivered almonds
  • 1 cup diced unpeeled green apples
  • 1 cup diced unpeeled red apples
  • 1/2 cup minced red onion
  • 2 tablespoons garlic-flavored olive oil
  • 1 tablespoon minced fresh cilantro
  • 2 teaspoons fresh lime juice
  • 1 teaspoon white wine vinegar
  • FOR THE CHOPS:
  • 8 (4-ounce) boneless center-cut pork chops
  • Coarse salt and pepper to taste
  • 2 tablespoons canola oil, divided

Combine all ingredients for the salsa in a medium bowl; stir gently. Refrigerate until serving time.

Season chops with salt and pepper. Heat half the canola oil in a large nonstick skillet on medium-high for 1 minute. Add half the chops and cook 3 or 4 minutes per side, or until browned. Repeat with remaining oil and pork. Remove chops to serving plates. To serve, top chops with reserved salsa.

Per serving: 229 calories, 19 grams protein, 14 grams fat (55 percent calories from fat), 2.6 grams saturated fat, 6 grams carbohydrate, 57 milligrams cholesterol, 39 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for October 07, 2018

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

Sunday: Family

Bake your own TURKEY BREAST for family day. Use your secret weapon, the microwave, to prepare RISOTTO WITH PEAS AND MUSHROOMS. Add a ROMAINE SALAD and WHOLE-GRAIN BREAD. For dessert, buy or make a CHOCOLATE LAYER CAKE.

Plan

Save enough turkey, risotto and cake for Monday.

Shopping List

turkey breast, butter, olive oil, arborio rice, onion, unsalted chicken broth, fresh mushrooms, frozen green peas, parmesan cheese, black pepper, romaine, whole-grain bread, chocolate layer cake.

RISOTTO WITH PEAS AND MUSHROOMS

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: less than 25 minutes; standing time: 5 minutes

  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 1 cup arborio rice
  • 1/2 cup chopped onion
  • 3 cups unsalted chicken broth
  • 8 ounces sliced fresh mushrooms
  • 1 cup frozen green peas
  • 1/2 cup freshly grated parmesan cheese
  • 1/4 teaspoon freshly ground black pepper

In a 3-quart baking dish, microwave butter and oil on high (100 percent power) 45 seconds to 1 minute or until melted; mix in rice and onion. Microwave on high for 4 minutes; stir after 2 minutes. Stir in chicken broth; microwave on high 10 minutes, stirring every 3 minutes. Add mushrooms and microwave on high 8 minutes, stirring every 3 minutes. Stir in peas; microwave on high 2 minutes. Cover and let stand 5 minutes. Sprinkle with cheese and pepper. Serve immediately.

Per serving: 161 calories, 5 grams protein, 5 grams fat (27 percent calories from fat), 2 grams saturated fat, 23 grams carbohydrate, 8 milligrams cholesterol, 155 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

These TURKEY ROLL-UPS make good use of leftover turkey. Mix together 1/3 cup low-fat mayonnaise, 1 tablespoon Dijon mustard and 3 tablespoons any chutney. Spread evenly over 8 (8-inch) whole-grain flour tortillas. Top with sliced turkey, thin slices of red onion and fresh spinach leaves. Roll tightly, cut in half and serve with the leftover RISOTTO. Slice the leftover CAKE and top it with VANILLA ICE CREAM.

Plan

Save enough ice cream for Thursday.

Shopping List

low-fat mayonnaise, Dijon mustard, any chutney, whole-grain flour tortillas, red onion, fresh spinach, vanilla ice cream.

Tuesday: Budget

We've put PICADILLO WITH RICE AND BLACK BEANS into our favorites collection because of its flavor and low cost. Serve it with a MIXED GREEN SALAD and WHOLE-GRAIN PITA BREAD. For dessert, FRESH PINEAPPLE CHUNKS are easy.

Shopping List

lean ground beef, mild or medium chunky salsa, canned reduced-sodium black beans, quick brown rice, apple, stuffed Spanish olives, cinnamon, raisins, slivered almonds, mixed greens, whole-grain pita bread, fresh pineapple chunks.

PICADILLO WITH RICE AND BLACK BEANS

Servings: makes 6 servings

Prep time: less than 15 minutes

Cook time: less than 25 minutes

  • 1 pound lean ground beef
  • 1 1/4 cups water
  • 2 1/2 cups mild or medium chunky salsa, divided
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 cup quick brown rice
  • 1 apple, cored, peeled and diced (1/2-inch cubes)
  • 12 stuffed Spanish olives, sliced
  • 1/4 teaspoon cinnamon
  • 1/4 cup raisins
  • 1/4 cup toasted slivered almonds

Cook beef on medium in a large nonstick skillet for 5 minutes or until no longer pink; drain well. Meanwhile, combine water, 1 cup salsa and beans in a 3-quart pan. Bring to a boil over medium-high heat. Add rice. Stir, cover and reduce heat to low. Cook 10 minutes, then remove from heat. To cooked meat, add remaining 1 1/2 cups salsa, apple, olives, cinnamon and raisins. Cover and cook 7 minutes or until apples are softened and mixture is heated through. Garnish with almonds and serve with rice.

Per serving: 351 calories, 21 grams protein, 12 grams fat (29 percent calories from fat), 3 grams saturated fat, 41 grams carbohydrate, 43 milligrams cholesterol, 680 milligrams sodium, 7 grams fiber.

Wednesday: Express

For a quick meal, buy any refrigerated BEEF STEW. Thaw 1 (10-ounce) package frozen peas and carrots in the microwave. Prepare the stew as the package directs, but first add the thawed peas and carrots to the stew mixture to boost the vegetable content. Add a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. Serve LEMON PUDDING for dessert.

Shopping List

any refrigerated beef stew, frozen peas and carrots, bibb lettuce, whole-grain rolls, lemon pudding.

Thursday: Meatless

LENTIL SOUP WITH TOMATOES AND PEPPERS is easy and nutritious. Heat 1 tablespoon canola oil in a Dutch oven on medium-low. Add 1 1/2 cups chopped onion, 1 1/2 cups diced red bell pepper, 2 teaspoons minced garlic and 1 teaspoon dried thyme. Cover and cook 8 minutes or until vegetables are soft but not browned. Add 4 cups unsalted vegetable broth or water, 1 cup rinsed, sorted lentils, 2 small bay leaves, 1/2 teaspoon coarse salt and 1/4 teaspoon black pepper. Bring to a boil, then reduce heat to low and simmer 30 minutes or until lentils are tender. Mix in 1 (28-ounce) can no-salt-added crushed tomatoes. Simmer 5 to 10 minutes to blend flavors. Remove bay leaves and serve.

Accompany the soup with a SPINACH SALAD and CHEESE TOAST (any shredded cheese on any dense bread, broiled until the cheese melts). Leftover ICE CREAM with BUTTERSCOTCH SAUCE is dessert.

Plan

Save enough butterscotch sauce for Friday.

Shopping List

canola oil, onion, red bell pepper, garlic, dried thyme, unsalted vegetable broth (optional), lentils, bay leaves, coarse salt, black pepper, canned no-salt-added crushed tomatoes, fresh spinach, any shredded cheese, any dense bread, butterscotch sauce.

Friday: Kids

The kids can prepare their own BEANY BURRITOS. Heat canned vegetarian refried beans and spread on whole-grain burrito-size tortillas. Cover beans with drained mild salsa, shredded lettuce and any shredded cheese. Roll, cut in half and serve with BROWN RICE. Munch on CARROT STICKS on the side.

Finish with ROCKY ROAD PARFAITS, a kid's ooey-gooey dream. Layer instant chocolate pudding with leftover butterscotch sauce, marshmallow cream and a few pecans and raisins; repeat layers and serve.

Shopping List

canned vegetarian refried beans, whole-grain burrito-sized tortillas, mild salsa, lettuce, any shredded cheese, brown rice, carrots, instant chocolate pudding, marshmallow cream, pecans, raisins.

Saturday: Easy Entertaining

Invite friends for TUSCAN ROASTED TOMATO CHICKEN WITH CAPERS. Serve with OVEN-ROASTED FINGERLING POTATOES. Add a MIXED GREEN SALAD and CRUSTY BREAD. For dessert, buy FRUIT TARTS.

Shopping List

olive oil, unsalted butter, red onions, garlic, red bell peppers, canned diced no-salt-added fire-roasted tomatoes, boneless skinless chicken thighs, coarse salt, black pepper, dry red wine, unsalted chicken stock, capers, fresh basil, fresh parsley, fresh thyme or oregano, fingerling potatoes, mixed greens, crusty bread, fruit tarts.

TUSCAN ROASTED TOMATO CHICKEN WITH CAPERS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 70 minutes

  • 3 tablespoons olive oil, divided
  • 2 tablespoons unsalted butter, divided
  • 6 cups chopped red onion
  • 6 cloves garlic, grated
  • 4 red bell peppers, thinly sliced
  • 3 (14.5-ounce) cans diced no-salt-added fire-roasted tomatoes
  • 2 pounds boneless skinless chicken thighs
  • Coarse salt and freshly ground pepper to taste
  • 1/2 cup dry red wine
  • 1/2 cup unsalted chicken stock
  • 1/2 cup capers, rinsed
  • 2 tablespoons chopped fresh basil
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons chopped fresh thyme or oregano

In a Dutch oven on medium, heat 1 tablespoon oil and 1 tablespoon butter. Add onions; cook 5 minutes or until golden. Add garlic; cook 1 minute or until fragrant, stirring often. Add peppers and tomatoes; reduce heat to low and simmer 30 minutes. Meanwhile, in a nonstick skillet, melt remaining oil and butter on medium-high. Sprinkle chicken with salt and pepper. Cook 3 minutes on each side or until browned; remove from skillet. Add chicken to sauce and stir. Add wine and stock. Cover and simmer 30 minutes or until internal temperature of chicken reaches 165 degrees. Stir in capers and herbs, and serve. (Adapted from "Taste and Savor Life," Nancy Waldeck.)

Per serving: 331 calories, 22 grams protein, 15 grams fat (41 percent calories from fat), 4.4 grams saturated fat, 24 grams carbohydrate, 113 milligrams cholesterol, 337 milligrams sodium, 5 grams fiber.

health

7 Day Menu Planner for September 30, 2018

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

Sunday: Family

Invite Grandmother and all the family for COMPANY'S COMING PORK ROAST. Alongside, serve BAKED SWEET POTATOES (slash the centers and sprinkle with cinnamon). Add FRESH GREEN BEANS and BISCUITS. Top CHERRY CRISP with VANILLA ICE CREAM for a family-pleasing dessert.

Plan

Save enough pork, green beans and crisp and bake enough sweet potatoes for Monday. Save enough ice cream for Tuesday and Friday.

Shopping List

boneless pork roast, honey mustard, prepared horseradish, brown sugar, canned light peach halves, cinnamon, butter, sweet potatoes to bake, fresh green beans, biscuits, cherry crisp, vanilla ice cream.

COMPANY’S COMING PORK ROAST

Servings: makes 8 to 12 servings (3 ounces cooked weight)

Prep time: 10 minutes

Cook time: about 1 hour; standing time: 5 minutes

  • 1 (2- to 3-pound) boneless pork roast
  • FOR THE GLAZE:
  • 1/2 cup honey mustard
  • 3 tablespoons prepared horseradish
  • 2 tablespoons brown sugar
  • FOR THE GARNISH:
  • 2 (16-ounce) cans light peach halves, drained
  • 2 tablespoons brown sugar
  • 1 teaspoon cinnamon
  • 2 tablespoons butter

Heat oven to 350 degrees. Place roast in a shallow roasting pan and roast 45 minutes. Meanwhile, in a small bowl, mix together honey mustard, horseradish and brown sugar; set aside.

For the garnish: Place peach halves in shallow baking dish, cut side up. Combine brown sugar and cinnamon, and sprinkle over peaches; dot with butter.

Spread glaze over surface of roast and continue to roast 20 to 30 more minutes or until internal temperature reaches 145 degrees. Place peaches in oven for last 15 minutes to heat through. Remove roast and let stand 5 minutes. Slice roast and serve surrounded by peaches.

Per serving: 259 calories, 22 grams protein, 9 grams fat (32 percent calories from fat), 4.1 grams saturated fat, 21 grams carbohydrate, 64 milligrams cholesterol, 134 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Make PORK WRAPS for an easy meal. Warm leftover pork slices in a little barbecue sauce. Top heated whole-grain flour tortillas with pork, shredded lettuce, chopped onion and chunky salsa. Wrap and eat.

Serve with SWEET POTATO WEDGES. Cut leftover potatoes into wedges. Coat with cooking spray and a little cumin, then bake at 450 degrees for 15 minutes. Add leftover GREEN BEANS. Leftover CRISP is your dessert.

Shopping List

barbecue sauce, whole-grain flour tortillas, lettuce, onion, chunky salsa, cooking spray, cumin.

Tuesday: Meatless

Skip meat and enjoy TORTILLA SOUP tonight. Add a RED-TIPPED LETTUCE SALAD on the side. Dessert is leftover ICE CREAM and OATMEAL COOKIES.

Shopping List

canola oil, frozen peppers with onion for stir-fry, garlic, cumin, canned no-salt-added crushed tomatoes, canned chopped jalapeno peppers, unsalted vegetable broth, canned Mexican-style corn, baked tortilla chips, 50 percent light cheddar cheese, avocados, red-tipped lettuce, oatmeal cookies.

TORTILLA SOUP

Servings: makes about 11 1/2 cups

Prep time: 15 minutes

Cook time: 35 minutes

  • 1 tablespoon canola oil
  • 1 (16-ounce) package frozen peppers with onion for stir-fry
  • 2 cloves garlic, minced
  • 2 tablespoons cumin
  • 1 (28-ounce) can no-salt-added crushed tomatoes
  • 2 to 3 teaspoons canned chopped jalapeno peppers
  • 3 (14-ounce) cans unsalted vegetable broth
  • 1 (11-ounce) can Mexican-style corn, rinsed
  • 6 ounces baked tortilla chips, broken
  • 1/2 cup shredded 50 percent light cheddar cheese
  • 1 avocado, diced

Heat oil in a Dutch oven on medium. Add stir-fry mix, garlic and cumin; cook 5 minutes or until vegetables are softened. Stir in the tomatoes, peppers, broth and corn. Bring to a boil; reduce heat and simmer 30 minutes. Ladle into bowls over chips and garnish with cheese and avocado.

Per cup: 194 calories, 6 grams protein, 7 grams fat (33 percent calories from fat), 1.4 grams saturated fat, 27 grams carbohydrate, 3 milligrams cholesterol, 355 milligrams sodium, 4 grams fiber.

Wednesday: Budget

JERK BARBECUE CHICKEN is low in cost and has great flavor, so it's a winner all around. Rub 8 skinless chicken legs with 3 to 4 teaspoons jerk seasoning. Place in a 4-quart or larger slow-cooker. Pour 3/4 cup barbecue sauce and 1 tablespoon dark rum (optional) over chicken. Turn chicken to coat. Cover and cook on low 6 to 7 hours or until chicken is tender. Place chicken and sauce on a platter. Sprinkle with 1/4 cup sliced green onions. Serve with canned reduced-sodium BLACK BEANS, DELI COLESLAW and CORNBREAD (from mix). For dessert, try PLUMS.

Shopping List

skinless chicken legs, jerk seasoning, barbecue sauce, dark rum (optional), green onions, canned reduced-sodium black beans, deli coleslaw, cornbread mix, plums.

Thursday: Kids

We call it finger food, but for kids, CHICKEN STICKS is a better name. Toss chicken tenders with lemon juice and coarse salt and coat in a little flour before pan-frying. Serve them with the kids' favorite DIPPING SAUCE, OVEN FRIES (from frozen), BUTTERED CARROTS and SOFT ROLLS. To keep up the sticky fun, how about drippy CHOCOLATE FREEZER POPS for dessert?

Shopping List

chicken tenders, lemon, coarse salt, flour, kids' favorite dipping sauce, frozen oven fries, butter, carrots, soft rolls, chocolate freezer pops.

Friday: Express

For the easiest meal ever, buy cooked SHRIMP (or boil from frozen) and sprinkle with seafood seasoning, such as Old Bay. Not only is it quick, but it also has a good flavor. Serve it with CORN-ON-THE-COB, a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. Top leftover ICE CREAM with BUTTERSCOTCH SAUCE for dessert.

Shopping List

cooked shrimp, seafood seasoning (such as Old Bay), corn-on-the-cob, packaged green salad, whole-grain rolls, butterscotch sauce.

Saturday: Easy Entertaining

Treat your guests to a company-worthy meal: SCALLOPS WITH CAPERS AND TOMATOES. Serve it over ANGEL HAIR PASTA, and add a SPINACH SALAD and WHOLE-GRAIN ROLLS. Buy a CHEESECAKE for dessert.

Shopping List

sea scallops, garlic, dry white wine, tomato, capers, fresh basil, coarse salt, extra-virgin olive oil, angel hair pasta, fresh spinach, whole-grain rolls, cheesecake.

SCALLOPS WITH CAPERS AND TOMATOES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes

  • 1 1/2 pounds large sea scallops (about 12)
  • 1 large clove garlic, minced
  • 1/2 cup dry white wine
  • 1 large tomato (about 8 ounces), seeded and diced
  • 3 tablespoons drained capers
  • 2 tablespoons chopped fresh basil
  • 1/4 teaspoon coarse salt
  • 1 tablespoon extra-virgin olive oil

Pat scallops dry with paper towels. Heat a large nonstick skillet on medium-high. Add scallops to pan; cook 3 minutes on each side or until opaque throughout. Return scallops to plate and keep warm. Add garlic to pan; cook 15 seconds. Add the wine, tomato, capers, basil and salt to pan and stir together. Spoon mixture over scallops; drizzle evenly with oil just before serving. (Adapted from "Quick-Fix Dinners," Oxmoor House.)

Per serving: 175 calories, 21 grams protein, 4 grams fat (23 percent calories from fat), 0.7 gram saturated fat, 8 grams carbohydrate, 41 milligrams cholesterol, 982 milligrams sodium, 1 gram fiber.

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