health

7 Day Menu Planner for October 21, 2018

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

Sunday: Family

Tickle the family taste buds with NORTH WOODS HEARTY POT ROAST. Serve a MIXED GREEN SALAD and DINNER ROLLS. For dessert, top ANGEL FOOD CAKE slices with a dab of CHOCOLATE ICE CREAM.

Plan

Save enough beef, potatoes and cake for Monday. Save enough ice cream for Thursday and Saturday.

Shopping List

seasoned pepper blend or garlic pepper seasoning, garlic, boneless beef shoulder roast, canola oil, coarse salt, unsalted beef broth, red-skinned potatoes, carrots, parsnips, leek, cornstarch, mixed greens, dinner rolls, angel food cake, chocolate ice cream.

NORTH WOODS HEARTY POT ROAST

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: 2 1/2 to 2 3/4 hours

  • 2 teaspoons seasoned pepper blend or garlic-pepper seasoning
  • 1 tablespoon minced garlic
  • 1 boneless beef shoulder roast (2 to 2 1/2 pounds)
  • 1 tablespoon canola oil
  • 1/2 teaspoon coarse salt
  • 1 cup unsalted beef broth
  • 1 pound small red-skinned potatoes, halved or quartered
  • 8 ounces baby carrots 
  • 2 medium parsnips, cut into 2 1/2-by-1/2-inch pieces
  • 1 small leek (white and pale green parts only), cut in half lengthwise then crosswise into 1 1/2-inch pieces
  • 4 tablespoons water
  • 2 tablespoons cornstarch

Combine seasoning and garlic; press evenly onto all surfaces of beef roast. Heat oil in Dutch oven on medium. Brown roast on all sides. Pour off drippings and season beef with salt. Add broth; bring to a boil. Reduce heat; cover tightly and simmer 2 hours. Add vegetables; continue cooking, covered, 30 to 45 minutes or until roast and vegetables are fork-tender. Remove roast and vegetables; keep warm. Strain cooking liquid; skim fat, if necessary. Measure 2 cups cooking liquid (add beef broth or water to yield 2 cups, if necessary); return to Dutch oven. Combine water and cornstarch; stir into cooking liquid. Bring to a boil, stirring constantly; cook and stir 1 to 2 minutes or until mixture is thickened. Carve roast into thin slices. Season with salt, as desired. Serve with vegetables and gravy.

Per serving: 318 calories, 31 grams protein, 10 grams fat, (27 percent calories from fat), 2.5 grams saturated fat, 28 grams carbohydrate, 87 milligrams cholesterol, 259 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

Slice the leftover beef and make OPEN-FACED HOT ROAST BEEF SANDWICHES WITH GRAVY (from a jar) for an easy meal. Add the leftover POTATOES and a RED-TIPPED LETTUCE SALAD. Spoon STRAWBERRY SAUCE over the leftover cake for dessert.

Shopping List

dense white bread (for sandwiches), jar of gravy, red-tipped lettuce, strawberry sauce.

Tuesday: Budget

For a low-cost, good-tasting meal, try PENNE WITH SAUSAGE AND PEPPERS. Serve it with a SPINACH SALAD and ITALIAN BREAD. FRESH PINEAPPLE is your dessert.

Shopping List

penne pasta, mild or hot Italian turkey sausage, olive oil, green bell peppers, onion, garlic, canned crushed tomatoes with basil, coarse salt, black pepper, fresh spinach, Italian bread, fresh pineapple.

PENNE WITH SAUSAGE AND PEPPERS

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 20 minutes, plus pasta

  • 1 pound penne pasta
  • 12 ounces mild or hot Italian turkey sausage (remove casing)
  • 1 teaspoon olive oil
  • 3 green bell peppers, thinly sliced
  • 1 medium onion, thinly sliced
  • 2 teaspoons minced garlic
  • 1 (28-ounce) can crushed tomatoes with basil
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon freshly ground black pepper

Cook pasta according to directions. Meanwhile, cook sausage in a large nonstick skillet on medium for 5 minutes or until browned and crumbly. Remove to a plate. Add oil, peppers and onion to skillet. Cook, stirring occasionally, 5 minutes or until lightly browned. Push vegetables aside in skillet; add garlic and cook 1 minute until fragrant. Add sausage, tomatoes, salt and pepper; stir to combine. Bring to a boil, reduce heat, cover and simmer 10 minutes. Drain pasta; transfer to a large serving bowl and add sauce. Toss to mix and serve.

Per serving: 338 calories, 15 grams protein, 6 grams fat (15 percent calories from fat), 1.4 grams saturated fat, 54 grams carbohydrate, 36 milligrams cholesterol, 778 milligrams sodium, 3 grams fiber.

Wednesday: Kids

Make it a spooky Halloween dinner with GROSS INTESTINES topped with ICKY RED SAUCE (spaghetti and red pasta sauce). Add chopped LETTUCE and BEWITCHING BREAD STICKS. Prepare 1 (11-ounce) can refrigerated bread sticks according to directions. Dip sliced almonds into red food coloring. Press an almond into one end of each bread stick to resemble a fingernail. Sprinkle with grated parmesan cheese. Bake as directed and scare everyone! Finish with ghoulish HALLOWEEN CUPCAKES. Boo!

Shopping List

spaghetti, red pasta sauce, lettuce, refrigerated bread sticks, sliced almonds, red food coloring, parmesan cheese, Halloween cupcakes.

Thursday: Express

For a quick meal, CHICKEN AND SUCCOTASH CHOWDER works just fine. Mix 2 cans condensed golden mushroom or corn soup, 2 soup cans 1 percent milk, 1 cup frozen baby lima beans, 1/4 cup sliced green onions and 1 1/2 cups cooked shredded chicken. Simmer until lima beans are tender. Serve with a packaged CAESAR SALAD and CHEESE TOAST. Spoon MARSHMALLOW TOPPING over leftover ICE CREAM for dessert.

Tip

For a quick meal, CHICKEN AND SUCCOTASH CHOWDER works just fine. Mix 2 cans condensed golden mushroom or corn soup, 2 soup cans 1 percent milk, 1 cup frozen baby lima beans, 1/4 cup sliced green onions and 1 1/2 cups cooked shredded chicken. Simmer until lima beans are tender. Serve with a packaged CAESAR SALAD and CHEESE TOAST. Spoon MARSHMALLOW TOPPING over leftover ICE CREAM for dessert.

Shopping List

canned condensed golden mushroom or corn soup, 1 percent milk, frozen baby lima beans, green onions, cooked chicken, packaged Caesar salad, cheese, bread, marshmallow topping.

Friday: Meatless

Enjoy a no-meat dinner of ROTINI PASTA WITH CHICKPEAS AND ZUCCHINI. Cook 12 ounces rotini pasta according to directions. Meanwhile, whisk 1 (14-ounce) can unsalted chicken broth and 2 tablespoons flour in a large pan until blended. Bring to a boil, whisk again, then add 2 medium zucchini (halved lengthwise and cut into 1/2-inch pieces) and 1 teaspoon minced garlic. Reduce heat to medium; cover and simmer 3 minutes or until zucchini is softened and broth is slightly thickened. Stir in 1 (15-ounce) can reduced-sodium chickpeas (rinsed), and 1/4 cup chopped kalamata olives; heat through. Drain pasta; return to pot. Add sauce and 4 ounces crumbled reduced-fat feta cheese; toss to mix. Serve immediately with a ROMAINE SALAD and GARLIC BREAD. Dessert is simply RED AND GREEN GRAPES.

Shopping List

rotini pasta, unsalted chicken broth, flour, zucchini, garlic, canned reduced-sodium chickpeas, kalamata olives, crumbled reduced-fat feta cheese, romaine, garlic bread, red and green grapes.

Saturday: Easy Entertaining

Invite friends for aromatic TANDOORI CHICKEN. Serve the flavorful chicken with BASMATI RICE and FRESH GREEN BEANS. Add a BOSTON LETTUCE SALAD and FLATBREAD. Present TRIPLE CHOCOLATE THREAT for dessert: Top brownies with leftover chocolate ice cream and drizzle with chocolate sauce.

Shopping List

plain fat-free yogurt, coarse salt, pepper, ground cloves, fresh ginger, garlic, paprika, cumin, cinnamon, coriander, bone-in skinless chicken thighs, cooking spray, , basmati rice, fresh green beans, Boston lettuce, flatbread, brownies, chocolate sauce.

TANDOORI CHICKEN

Servings: makes 8 servings

Prep time: 10 minutes; marinating time: 12 to 24 hours

Cook time: about 1 hour

  • 1 (8-ounce) container plain fat-free yogurt
  • 1 teaspoon coarse salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon ground cloves
  • 1 tablespoon freshly grated ginger
  • 1 1/2 teaspoons minced garlic
  • 2 teaspoons paprika
  • 1 teaspoon cumin
  • 1 teaspoon cinnamon
  • 1 teaspoon coriander
  • 8 bone-in skinless chicken thighs (about 2 3/4 pounds)

In a medium bowl, mix together all ingredients except chicken. Place chicken in a large resealable plastic bag. Pour yogurt mixture over chicken. Turn to coat. Refrigerate 12 to 24 hours, turning occasionally. Heat oven to 350 degrees. Remove chicken; discard marinade. Place chicken on rack of broiler pan coated with cooking spray. Bake 50 to 55 minutes (or until internal temperature of chicken reaches 180 degrees). Broil 5 minutes, then serve.

Per serving: 165 calories, 22 grams protein, 8 grams fat (42 percent calories from fat), 2.1 grams saturated fat, 1 gram carbohydrate, 121 milligrams cholesterol, 204 milligrams sodium, no fiber.

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.

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