health

7 Day Menu Planner for November 04, 2018

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

Sunday: Family

With a name like WILD MUSHROOM BEEF STEW, you won't need any other words to describe the family meal besides "delicious." Serve the beef and vegetable dish with MIXED GREENS and CRUSTY BREAD. Buy a PEACH COBBLER for dessert and top it with light WHIPPED CREAM.

Plan

Save enough stew and cobbler for Monday.

Shopping List

beef stew meat, flour, coarse salt, dried thyme, pepper, unsalted beef broth, tomato paste, dry red wine, garlic, baby red potatoes, assorted mushrooms (such as shiitake, cremini and oyster), baby carrots, parsley, mixed greens, crusty bread, peach cobbler, light whipped cream.

WILD MUSHROOM BEEF STEW

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 8 to 9 hours on low (or 4 to 5 hours on high)

  • 2 pounds beef stew meat, cut into 1-inch pieces
  • 1/4 cup flour
  • 1 teaspoon coarse salt
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon pepper
  • 3/4 cup unsalted beef broth
  • 1/4 cup tomato paste
  • 1/4 cup dry red wine
  • 2 teaspoons minced garlic
  • 1 pound baby red potatoes, halved or quartered
  • 8 ounces assorted mushrooms, such as shiitake, cremini and oyster, cut into quarters
  • 1 cup baby carrots
  • Chopped fresh parsley for garnish

In a large bowl, combine meat, flour, salt, thyme and pepper; toss to coat. Place in a 4-quart or larger slow cooker. In a small bowl, combine broth, tomato paste, wine and garlic; mix well and add to slow cooker. Add potatoes, mushrooms and carrots. Cover and cook on low 8 to 9 hours (or on high 4 to 5 hours) or until the beef and vegetables are tender. Stir well and garnish with parsley before serving.

Per serving: 251 calories, 25 grams protein, 8 grams fat (30 percent calories from fat), 3 grams saturated fat, 18 grams carbohydrate, 71 milligrams cholesterol, 335 milligrams sodium, 3 grams fiber.

SOUTHWESTERN FISH

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 35 minutes

  • 1 1/2 pounds fish fillets (trout, snapper, tilapia or other mild fish)
  • 2 tablespoons fresh lime juice
  • 1 teaspoon minced garlic
  • 1 medium onion, chopped
  • 1 (4-ounce) can chopped green chiles, drained
  • 1/2 teaspoon cumin
  • 2 teaspoons chile powder
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 cup frozen corn, thawed
  • 1 cup chopped fresh plum tomatoes
  • 3 tablespoons chopped fresh cilantro
  • 1 avocado, diced

Heat oven to 350 degrees. Arrange the fish in a 9-by-13-inch baking dish coated with cooking spray. Drizzle with lime juice. In a large nonstick skillet, cook the garlic and onion on medium for 5 minutes or until softened. Add green chiles, cumin, chile powder, black beans, corn and tomatoes; cook 5 minutes or until hot, stirring occasionally. Remove from heat. Add the cilantro and spoon sauce over fish. Bake, covered, 20 to 25 minutes or until fish flakes easily with a fork and is opaque throughout. Remove from oven. Garnish with avocado and serve.

Per serving: 223 calories, 18 grams protein, 8 grams fat (30 percent calories from fat), 1.6 grams saturated fat, 24 grams carbohydrate, 66 milligrams cholesterol, 282 milligrams sodium, 8 grams fiber.

Monday: Heat and Eat

Use the stew leftovers for STUFFED BAKED POTATOES. Spoon some of the heated leftover chopped beef, vegetables and gravy over split baked potatoes. Serve your simple meal with a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Warm the leftover COBBLER for dessert and serve it with VANILLA ICE CREAM.

Plan

Save some ice cream for Tuesday.

Shopping List

potatoes to bake, lettuce, whole-grain rolls, vanilla ice cream.

Tuesday: Meatless

Try TOMATO AND BEAN SOUP PROVENCAL for a delicious no-meat meal. Heat 2 teaspoons olive oil in a Dutch oven on medium; add 2 cloves minced garlic and cook 2 minutes. Add 1 (14.5-ounce) can undrained diced tomatoes with basil, garlic and oregano, 1 1/4 cups water, 1 (14-ounce) can unsalted vegetable broth and 1/4 teaspoon crushed red pepper; bring to a boil. Reduce heat; simmer, uncovered, 10 minutes. Stir in 1 (16-ounce) can butter beans (rinsed) and heat through. Stir in 1 (5- or 6-ounce) package coarsely chopped baby spinach leaves until wilted. Ladle into shallow bowls; garnish with chopped fresh basil or flatleaf parsley and freshly grated parmesan cheese. Alongside, add EGG SALAD SANDWICHES ON WHOLE-GRAIN TOAST with LETTUCE AND TOMATOES. Leftover ICE CREAM with CHOCOLATE SAUCE is your dessert.

Shopping List

olive oil, garlic, canned diced tomatoes with basil, garlic and oregano, unsalted vegetable broth, crushed red pepper, canned butter beans, packaged baby spinach leaves, fresh basil or flatleaf parsley, parmesan cheese, egg salad, whole-grain bread, lettuce, tomatoes, chocolate sauce.

Wednesday: Express

Serve SPANISH-STYLE EGGS for a quick meal. Cook 1/2 cup chopped onion and 1/2 cup chopped red bell pepper until softened. Add 1 cup chopped tomato and 6 eggs. Stir over low heat until eggs are set. Add HASH BROWNS (from frozen), a packaged GREEN SALAD and toasted WHOLE-WHEAT ENGLISH MUFFINS to round out the meal. For dessert, FRESH PINEAPPLE CHUNKS are perfect.

Shopping List

onion, red bell pepper, tomato, eggs, frozen hash browns, packaged green salad, whole-wheat English muffins, fresh pineapple.

Thursday: Kids

Call the kids for PITA BURGERS. Stuff whole-wheat pitas with hot veggie burgers (from frozen, cut to fit), chopped lettuce and tomatoes. Add REDUCED-FAT SOUR CREAM and GUACAMOLE. SLICED APPLES make a crunchy dessert.

Shopping List

whole-wheat pitas, frozen veggie burgers, lettuce, tomatoes, reduced-fat sour cream, guacamole, apples.

Friday: Budget

Be frugal and serve PASTA WITH MUSHROOMS AND PEAS tonight. Add a CAESAR SALAD and WHOLE-GRAIN BREAD. For dessert, PEARS are easy.

Shopping List

fettuccine, olive oil, onion, packaged sliced mushrooms, half-and-half, frozen green peas, lemon, coarse salt, pepper, parmesan cheese, bacon, packaged Caesar salad, whole-grain bread, pears.

PASTA WITH MUSHROOMS AND PEAS

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: about 10 minutes, plus pasta

  • 12 ounces fettuccine
  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 1 (8-ounce) package sliced mushrooms
  • 2/3 cup half-and-half
  • 1 (10-ounce) package frozen green peas, thawed
  • 1 tablespoon fresh lemon juice
  • Coarse salt and pepper to taste
  • 1/2 cup freshly grated parmesan cheese
  • 4 strips bacon, cooked and crumbled for garnish

Cook pasta according to directions; return to pot after draining. Meanwhile, make the sauce. In a large nonstick skillet, heat oil on medium; add onion and mushrooms and cook 5 minutes or until onion is softened and moisture in mushrooms has evaporated. Add half-and-half and peas. Bring to a gentle simmer and cook 3 or 4 minutes or until peas are heated through and sauce is slightly thickened. Stir in lemon juice. Season with salt and pepper to taste. Spoon pasta into a large serving dish; pour sauce over pasta. Garnish with cheese and bacon. Serve immediately.

Per serving: 379 calories, 17 grams protein, 11 grams fat (25 percent calories from fat), 4.3 grams saturated fat, 54 grams carbohydrate, 22 milligrams cholesterol, 212 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

Our guests requested the recipe for SOUTHWESTERN FISH, and yours will, too. Serve the pretty, flavor-packed entree with BROWN RICE, a ROMAINE SALAD and SOURDOUGH BREAD. Buy a COCONUT CREAM PIE for dessert.

Shopping List

fish fillets (trout, snapper, tilapia or other mild fish), cooking spray, limes, garlic, onion, canned chopped green chiles, cumin, chile powder, canned reduced-sodium black beans, frozen corn, plum tomatoes, fresh cilantro, avocado, brown rice, romaine, sourdough bread, coconut cream pie.

health

7 Day Menu Planner for October 28, 2018

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

Sunday: Family

Make it easy today with HONEY-GLAZED PORK TENDERLOIN at the center of the plate. Accompany it with a delicious dish, GREEN BEANS AND POTATOES WITH ROSEMARY AND LEMON ZEST. Alongside, add TOMATO WEDGES and DEVILED EGGS. Dessert will be light with ORANGE SECTIONS WITH TOASTED COCONUT.

Plan

Save enough pork and orange sections for Monday.

Shopping List

pork tenderloins, olive oil, cumin, coarse salt, black pepper, apple pie spice, honey, butter, red potatoes, garlic, fresh rosemary, lemon, crushed red pepper, fresh green beans, tomatoes, deviled eggs, orange sections, coconut.

HONEY-GLAZED PORK TENDERLOIN

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: about 15 minutes; standing time: 5 minutes

  • 2 (1-pound) pork tenderloins
  • 3 tablespoons olive oil
  • 2 1/2 teaspoons cumin
  • 1 teaspoon coarse salt
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon apple pie spice
  • 3 tablespoons honey
  • 1 1/2 tablespoons butter, melted

Heat oven to 425 degrees. Brush all sides of pork with oil. Stir together the cumin, salt, pepper and apple pie spice; rub all over pork. Place pork in roasting pan. Bake 12 minutes. Whisk together the honey and melted butter; brush half the mixture over pork, bake 1 minute. Turn pork and brush with remaining mixture. Bake 2 more minutes or until internal temperature reaches 145 degrees. Remove from oven; let stand 5 minutes before slicing. (Adapted from "$10 Dinners" by Julie Grimes, Oxmoor House.)

Per serving: 196 calories, 22 grams protein, 9 grams fat (41 percent calories from fat), 2.1 grams saturated fat, 7 grams carbohydrate, 62 milligrams cholesterol, 294 milligrams sodium, no fiber.

GREEN BEANS AND POTATOES WITH ROSEMARY AND LEMON ZEST

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 10 minutes

  • 1 1/2 pounds red potatoes, cooked
  • 2 tablespoons olive oil
  • 1 tablespoon minced garlic
  • 1 1/2 tablespoons finely chopped fresh rosemary
  • 1 teaspoon lemon zest (yellow part only)
  • 1/4 teaspoon crushed red pepper
  • 1 pound fresh green beans, trimmed and blanched (see NOTE)
  • 2 teaspoons fresh lemon juice
  • Coarse salt to taste

Quarter cooked potatoes lengthwise; set aside. In a large nonstick skillet, heat oil on medium; add garlic and cook 30 seconds. Add rosemary, lemon zest and crushed red pepper; cook 1 minute or until fragrant. Add potatoes and green beans; cook vegetables 4 minutes or until hot and coated with seasoning. Sprinkle with lemon juice. Season with salt. Serve warm.

NOTE: To blanch green beans, cook in boiling water for 2 minutes, then immediately plunge into ice water.

Per serving: 154 calories, 4 grams protein, 5 grams fat (27 percent calories from fat), 0.7 gram saturated fat, 25 grams carbohydrate, no cholesterol, 12 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

Make SLICED PORK AND BRIE SANDWICHES for an easy meal. Spread pesto on Italian bread; top with the leftover pork, brie cheese slices and arugula. Serve with BAKED KALE CHIPS. Enjoy the leftover ORANGE SECTIONS for dessert.

Shopping List

pesto, Italian bread, brie cheese, arugula, baked kale chips.

Tuesday: Express

You can have TOMATO SOUP WITH SPINACH AND CORN on the table in no time. Prepare 2 (10-ounce) cans condensed tomato soup according to directions, using 1 percent milk. Add 1 (10-ounce) thawed package frozen chopped spinach and 1 cup thawed frozen corn. Heat through. Serve with a LETTUCE WEDGE and CHEESE TOAST. Enjoy PEARS for dessert.

Shopping List

canned condensed tomato soup, 1 percent milk, frozen chopped spinach, frozen corn, lettuce, any bread and any cheese for cheese toast, pears.

Wednesday: Meatless

ZITI WITH RED PEPPERS AND ALMONDS makes a great no-meat meal. Serve the pasta with a MIXED GREEN SALAD and GARLIC BREAD. For a light dessert, RASPBERRY SORBET is perfect.

Plan

Save enough sorbet for Saturday.

Shopping List

ziti pasta, panko, slivered almonds, roasted red bell peppers (in a jar), olive oil, Italian seasoning, parmesan cheese, fresh basil, mixed greens, garlic bread, raspberry sorbet.

ZITI WITH RED PEPPERS AND ALMONDS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: for the pasta

  • 1 pound ziti pasta
  • 1 cup panko
  • 1/4 cup toasted slivered almonds, chopped
  • 1 cup julienned roasted red bell peppers
  • 3 tablespoons olive oil
  • 1 teaspoon Italian seasoning
  • 3/4 cup freshly grated parmesan cheese
  • 1/2 cup chopped fresh basil

Cook pasta according to directions; drain and place in a large bowl. Add panko, almonds, peppers, oil and Italian seasoning; toss to mix. Divide among 6 serving bowls; garnish with cheese and basil.

Per serving: 446 calories, 16 grams protein, 13 grams fat (27 percent calories from fat), 3 grams saturated fat, 66 grams carbohydrate, 9 milligrams cholesterol, 194 milligrams sodium, 3 grams fiber.

Thursday: Budget

It's fun to save money, especially when the results are as good as CRUNCHY CATFISH. Heat oven to 425 degrees. Dip catfish fillets in cornmeal seasoned with garlic powder, coarse salt and pepper. Bake 10 to 12 minutes or until browned and opaque throughout. Serve with OVEN FRIES (from frozen) and TOMATO WEDGES. Make CORNBREAD from a mix. For dessert, KIWIFRUIT is easy.

Shopping List

catfish fillets, cornmeal, garlic powder, coarse salt, pepper, frozen oven fries, tomatoes, cornbread mix, kiwifruit.

Friday: Kids

Throw BURGER DOGS into a whole-grain hot dog bun, and the kids will love them. Season ground turkey with a little chile powder, cumin, coarse salt and pepper to taste. Form into hot dog shapes. Broil or pan-fry until no longer pink, then place into buns. Top with salsa and reduced-fat sour cream. Serve with BAKED BEANS and CELERY STICKS stuffed with LIGHT CREAM CHEESE SPREAD and RAISINS. Munch on OATMEAL COOKIES for dessert.

Shopping List

whole-grain hot dog buns, ground turkey, chile powder, cumin, coarse salt, pepper, salsa, reduced-fat sour cream, baked beans, celery, light cream cheese spread (such as Laughing Cow), raisins, oatmeal cookies.

Saturday: Easy Entertaining

DILL-INFUSED SHRIMP SCAMPI will be a favorite with your guests. Heat 1/4 cup avocado or olive oil in a large skillet on medium. Add 2 cloves minced garlic. Cook and stir 30 seconds or until fragrant; do not brown. Stir in 1 pound peeled and deveined jumbo shrimp, 1 tablespoon fresh dill (or 1/2 teaspoon dried) and 1/2 teaspoon pepper. Stirring frequently, cook 3 to 4 minutes or just until shrimp turn pink. Stir in 1 tablespoon fresh lemon juice. Serve this winner over cooked LINGUINE. Add a SPINACH SALAD and BAGUETTES. For dessert, top CHOCOLATE CAKE with leftover SORBET.

Shopping List

avocado or olive oil, garlic, jumbo shrimp, fresh or dried dill, pepper, lemon, linguine, fresh spinach, baguettes, chocolate cake.

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

Use canned chicken breast, if desired.

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.

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