health

7 Day Menu Planner for December 09, 2018

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

Sunday: Family

Enjoy a family gathering with a special meal of CHICKEN THIGHS WITH YOGURT SAUCE AND COUSCOUS. Add a ROMAINE SALAD and FLATBREAD. For dessert, ORANGE SHERBET and BUTTER COOKIES will taste good.

Plan

Save enough sherbet for Monday.

Shopping List

couscous, cumin, coriander, turmeric, ginger, cayenne pepper, coarse salt, canola oil, boneless skinless chicken thighs, cooking spray, fresh cilantro, garlic, plain fat-free yogurt, romaine, flatbread, orange sherbet, butter cookies.

CHICKEN THIGHS WITH YOGURT SAUCE AND COUSCOUS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 1 cup couscous
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 1 teaspoon turmeric
  • 1/4 teaspoon ginger
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon coarse salt
  • 1 teaspoon canola oil
  • 8 boneless skinless chicken thighs, well-trimmed (1 1/2 to 2 pounds total)
  • 1/4 cup chopped fresh cilantro
  • 1 teaspoon minced garlic
  • 1 (6-ounce) container plain fat-free yogurt
  • Cilantro sprigs for garnish

Cook couscous according to directions; set aside. In a small bowl, combine cumin, coriander, turmeric, ginger and pepper; stir in salt. Sprinkle on both sides of chicken. Coat a large nonstick skillet with cooking spray and heat oil on medium. Add chicken; cook 6 to 7 minutes on each side or until cooked through.

Meanwhile, combine cilantro, garlic and yogurt in a bowl; mix well. Serve with chicken and couscous. Garnish with cilantro sprigs.

Per serving: 406 calories, 41 grams protein, 9 grams fat (20 percent calories from fat), 1.9 grams saturated fat, 38 grams carbohydrate, 162 milligrams cholesterol, 310 milligrams sodium, 3 grams fiber.

Monday: Express

For a super-quick meal, make TEX-MEX MAC AND CHEESE. Add a pound of cooked lean ground beef, 1 cup salsa and some chopped fresh cilantro to cooked macaroni and cheese. Serve the easy entree with a packaged CAESAR SALAD and BREADSTICKS. Scoop the leftover SHERBET for dessert.

Shopping List

lean ground beef, salsa, fresh cilantro, macaroni and cheese, packaged Caesar salad, breadsticks.

Tuesday: Budget

The holidays are around the corner, so save some bucks with economical CREAMY RED BEANS AND RICE WITH CARAMELIZED ONIONS. Add a fresh SPINACH SALAD and WHOLE-GRAIN BREAD. For dessert, PEACHES are easy.

Plan

Save enough red beans and rice for Wednesday.

Shopping List

butter, onion, rice, canned reduced-sodium red kidney beans, sour cream, Asiago, pepper, fresh spinach, whole-grain bread, peaches.

CREAMY RED BEANS AND RICE WITH CARAMELIZED ONIONS

Servings: makes 6 servings

Prep time: less than 15 minutes

Cook time: about 10 minutes

  • 1 tablespoon butter
  • 1 large onion, sliced
  • 3 cups hot cooked rice
  • 1 (16-ounce) can reduced-sodium red kidney beans, rinsed
  • 1/2 cup sour cream
  • 1/2 cup shredded Asiago
  • 1/4 teaspoon pepper

Melt butter in a large nonstick skillet on medium heat. Add onion; cook 8 minutes or until it begins to brown. Add rice, beans, sour cream, cheese and pepper. Stir until blended and cheese is melted.

Per serving: 268 calories, 8 grams protein, 9 grams fat (30 percent calories from fat), 5.3 grams saturated fat, 37 grams carbohydrate, 27 milligrams cholesterol, 260 milligrams sodium, 4 grams fiber.

Wednesday: Heat and Eat

Make BEANS AND RICE WRAPS with the heated leftovers, topped with shredded cheddar cheese and wrapped in warm flour tortillas. Serve with a LETTUCE AND TOMATO SALAD. Enjoy PEARS for dessert.

Shopping List

shredded cheddar cheese, flour tortillas, lettuce, tomatoes, pears.

Thursday: Meatless

Skip meat tonight and enjoy RED LENTIL AND VEGETABLE SOUP. In a Dutch oven on medium, heat 1 tablespoon olive oil. Add 4 medium chopped carrots, 1 medium chopped onion. Cook 6 to 8 minutes or until lightly browned and tender. Stir in 1 teaspoon cumin; cook 1 minute. Add 1 (14.5-ounce) can undrained no-salt-added diced tomatoes, 1 (14-ounce) can unsalted vegetable broth, 1 cup dried red lentils, 2 cups water, 1/2 teaspoon coarse salt and 1/8 teaspoon pepper; cover and heat to boiling on high. Reduce heat to low; simmer, covered, 8 to 10 minutes or until lentils are tender. Stir in 1 (5-ounce) package baby spinach leaves. On the side, add MIXED GREENS and WHOLE-GRAIN BREAD. Buy a COCONUT CAKE for dessert.

Plan

Save enough cake for Saturday.

Shopping List

olive oil, carrots, onion, cumin, canned no-salt-added diced tomatoes, canned unsalted vegetable broth, dried red lentils, coarse salt, pepper, packaged baby spinach leaves, mixed greens, whole-grain bread, coconut cake.

Friday: Kids

The kids will love BARBECUE SLOPPY JOES. Heat some canola oil in a large nonstick skillet on medium-high. Add a chopped onion and cook until softened. Add 1 pound ground chicken and cook 4 minutes or until no longer pink. Stir in 3/4 cup any barbecue sauce and heat through. Spoon onto toasted WHOLE-GRAIN BUNS. Add BAKED BEANS and ZUCCHINI STICKS and a kid-favorite DIP. Sprinkle APPLE SLICES with CINNAMON for dessert.

Shopping List

canola oil, onion, ground chicken, any barbecue sauce, whole-grain buns, baked beans, zucchini, dip, apples, cinnamon.

Saturday: Easy Entertaining

SALMON WITH ASIAN WALNUT SLAW is fit for a king or any honored guest. Serve the delicious salmon with BASMATI RICE and STEAMED BROCCOLI. Add SOURDOUGH BREAD. Slice the leftover CAKE for dessert.

Shopping List

sweet chile sauce, teriyaki sauce, unseasoned rice vinegar, salmon fillets, purple cabbage, carrots, green onions, coarsely chopped walnuts, fresh cilantro, basmati rice, broccoli, sourdough bread.

SALMON WITH ASIAN WALNUT SLAW

Servings: makes 4 servings

Prep time: 15 minutes; marinating time: 30 minutes

Cook time: less than 10 minutes

  • 3 tablespoons sweet chile sauce
  • 3 tablespoons teriyaki sauce
  • 1 1/2 tablespoons unseasoned rice vinegar
  • 4 salmon fillets (4 to 6 ounces each)
  • 1 cup shredded purple cabbage
  • 1 cup coarsely shredded carrots
  • 2 medium green onions, sliced
  • 3/4 cup coarsely chopped and toasted walnuts, divided
  • Fresh cilantro leaves, torn

In a shallow dish, stir together chile sauce, teriyaki sauce and vinegar; set aside 2 tablespoons mixture. Place salmon in dish with marinade, skin side up. Marinate 30 minutes. In medium bowl, toss together cabbage, carrots, onions, half the walnuts and reserved marinade; refrigerate. On medium-high heat, grill salmon 3 to 5 minutes on each side until cooked through. Transfer to a platter; top with cabbage mixture. Sprinkle with remaining walnuts and cilantro.

Per serving: 332 calories, 28 grams protein, 20 grams fat (53 percent calories from fat), 2.3 grams saturated fat, 12 grams carbohydrate, 53 milligrams cholesterol, 464 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for December 02, 2018

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

Sunday: Family

Prepare your ROASTED PORK TENDERLOINS and serve with ROASTED ROOT VEGETABLES WITH PECANS. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough pork and pie for Monday.

Shopping List

pork tenderloins, carrots, parsnips, golden beets, baby purple potatoes, olive or pecan oil, coarse salt, pepper, pecan pieces, parsley, romaine, whole-grain rolls, Boston cream pie.

ROASTED ROOT VEGETABLES WITH PECANS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 30 to 35 minutes

  • 3 medium carrots, peeled
  • 3 medium parsnips, peeled
  • 2 large golden beets, peeled
  • 8 ounces baby purple potatoes
  • 3 tablespoons olive or pecan oil
  • 1 1/2 teaspoons coarse salt
  • 1/2 teaspoon pepper
  • 1/2 cup pecan pieces
  • 1/4 cup chopped parsley

Heat oven to 425 degrees. Line a large rimmed baking sheet with parchment paper or nonstick foil. Remove stems and ends from carrots, parsnips and beets and chop into 1 1/2-inch pieces. Halve or quarter potatoes according to size. Spread vegetables onto baking sheet. Drizzle with oil, sprinkle with salt and pepper; toss to coat. Roast 30 to 35 minutes or until tender and golden on edges. Sprinkle with pecans and parsley before serving.

Per serving: 184 calories, 2 grams protein, 12 grams fat (56 percent calories from fat), 1.4 grams saturated fat, 19 grams carbohydrate, no cholesterol, 406 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

Heat Sunday's leftovers and make PORK SANDWICHES with SWISS CHEESE on RYE BREAD spread with HONEY MUSTARD. Serve with VEGETABLE SOUP on the side. Slice the leftover PIE for dessert.

Shopping List

Swiss cheese, rye bread, honey mustard, vegetable soup.

Tuesday: Budget

Prepare budget-wise CHICKEN SAUSAGE, PEPPER AND ONIONS for dinner. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Arrange 2 packages (about 14 ounces) chicken sausages on one side of skillet; cover and cook 6 minutes. Cut 2 green bell peppers into strips and add to other side of skillet; cook 2 minutes. Meanwhile, cut 1 medium onion in half lengthwise, then lengthwise again into thin strips; add to peppers. Turn sausages. Cook 6 minutes, stirring occasionally, until sausages are lightly charred and cooked through and vegetables are lightly browned and softened. Serve with HASH-BROWNED POTATOES (from frozen) and WHOLE-GRAIN BREAD. Try KIWIFRUIT for dessert.

Plan

Save enough sausages and vegetables for Wednesday.

Shopping List

canola oil, packaged chicken sausages, green bell peppers, onion, frozen hash-browned potatoes, whole-grain bread, kiwifruit.

Wednesday: Kids

Split the leftover sausages and heat them along with the vegetables. Top sliced, toasted HOAGIES with the mixture, and you'll have a kid-friendly meal. Serve with OVEN FRIES (from frozen), CELERY STICKS, CHERRY TOMATO HALVES and VEGETABLE DIP. For dessert, PINEAPPLE SPEARS are fun.

Shopping List

hoagies, frozen oven fries, celery, cherry tomatoes, vegetable dip, pineapple spears.

Thursday: Express

CHEESE TORTELLINI WITH TOMATO PESTO SAUCE makes a quick meal. Mix sun-dried tomato pesto with canned diced tomatoes. Heat, then toss with cooked cheese tortellini (from frozen or refrigerated). Serve with MIXED GREENS and GARLIC BREAD. ORANGE SLICES are good for dessert.

Tip

Look for sun-dried tomato pesto in the pasta sauce aisle.

Shopping List

sun-dried tomato pesto, canned diced tomatoes, frozen or refrigerated cheese tortellini, mixed greens, garlic bread, oranges.

Friday: Meatless

This EDAMAME LO MEIN is nothing like the sometimes-greasy takeout version. Serve it with a SPINACH SALAD and BREADSTICKS. Enjoy FRESH TROPICAL FRUITS for a refreshing dessert.

Shopping List

spaghetti, frozen edamame or baby lima beans, green onions, vegetarian "oyster" sauce or regular oyster sauce, unseasoned rice-wine vinegar, reduced-sodium soy sauce, sugar, toasted (dark) sesame oil, crushed red pepper, canola oil, shredded carrots, red bell peppers, fresh spinach, breadsticks, fresh tropical fruits.

EDAMAME LO MEIN

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: less than 20 minutes

  • 8 ounces spaghetti
  • 2 cups frozen edamame or baby lima beans
  • 4 green onions, thinly sliced
  • 1/4 cup vegetarian "oyster" sauce or regular oyster sauce
  • 1/4 cup unseasoned rice-wine vinegar
  • 3 tablespoons reduced-sodium soy sauce
  • 2 teaspoons sugar
  • 2 teaspoons toasted (dark) sesame oil
  • 1/4 teaspoon crushed red pepper
  • 1 tablespoon canola oil
  • 1 cup shredded carrots
  • 2 small red bell peppers, cut into matchsticks

Cook spaghetti and edamame in boiling water according to directions or for 8 to 10 minutes; drain. Meanwhile, in a small bowl, whisk together green onions, oyster sauce, vinegar, soy sauce, sugar, sesame oil and crushed red pepper until sugar is dissolved. Heat canola oil in a large nonstick skillet on medium-high. Add carrots and bell peppers and cook, stirring often, until slightly softened, 3 to 4 minutes. Add the pasta and edamame. Cook 2 to 3 minutes, stirring occasionally, until the pasta is crispy in spots. Add sauce, stir to combine, and serve.

Per serving: 415 calories, 21 grams protein, 10 grams fat (22 percent calories from fat), 0.7 gram saturated fat, 62 grams carbohydrate, no cholesterol, 1,139 milligrams sodium, 13 grams fiber.

Saturday: Easy Entertaining

Any guest will enjoy PEACH-SPICED LAMB CHOPS. Serve with BROWN RICE tossed with TOASTED ALMONDS, GREEN BEANS, a ROMAINE SALAD and FLATBREAD. Buy FRUIT TARTS for dessert.

Shopping List

brown sugar, coarse salt, onion powder, chile powder, paprika, dried oregano, ground ginger, allspice, black pepper, cooking spray, bone-in lamb loin chops, peach preserves, brown rice, almonds, greens beans, romaine, flatbread, fruit tarts.

PEACH-SPICED LAMB CHOPS

Servings: makes 4 servings

Prep time: about 10 minutes

Cook time: less than 10 minutes

  • 1 tablespoon brown sugar
  • 1/4 teaspoon coarse salt
  • 1 teaspoon onion powder
  • 1 teaspoon chile powder
  • 1 teaspoon paprika
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon allspice
  • 1/4 teaspoon black pepper

In a small bowl, combine brown sugar, salt, onion powder, chile powder, paprika, oregano, ginger, allspice and black pepper; mix well. Rub mixture evenly over lamb chops. Coat a grill pan with cooking spray; heat to medium-high. Add chops; cook 3 1/2 minutes on each side. Brush each chop with about 1 teaspoon preserves. Turn; cook 1 minute. Brush with remaining preserves. Remove from heat and serve.

Per serving: 274 calories, 26 grams protein, 9 grams fat (29 percent calories from fat), 3 grams saturated fat, 22 grams carbohydrate, 82 milligrams cholesterol, 206 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for November 25, 2018

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

Sunday: Family

CHICKEN, BELL PEPPERS AND POLENTA is a great meal for family time. Add SPINACH SALAD and FLATBREAD to round out the meal. For dessert, buy a CARROT CAKE.

Plan

Save enough chicken and vegetables for Monday and enough cake for Tuesday.

Shopping List

olive oil, boneless skinless chicken thighs, no-salt-added tomato sauce, frozen sliced bell peppers and onions, black olives, refrigerated polenta, fresh spinach, flatbread, carrot cake.

CHICKEN, BELL PEPPERS AND POLENTA

Servings: makes 5 servings

Prep time: 15 minutes

Cook time: about 45 minutes

  • 1 tablespoon olive oil
  • 10 boneless skinless chicken thighs
  • 2 1/4 cups no-salt-added tomato sauce
  • 1 (16-ounce) package frozen sliced bell peppers and onions
  • 1/2 cup chopped black olives
  • 1/2 cup water
  • 1 (14- to 17-ounce) tube refrigerated polenta (see Note)

Heat oil in a large deep skillet on medium-high. Add chicken and cook 5 minutes and turn; cook 5 more minutes or until brown. Add tomato sauce, peppers and onions, olives and water. Bring to a simmer; reduce heat to low. Cover and cook 15 to 18 minutes or until internal temperature of chicken reaches 165 degrees. Meanwhile, slice the polenta into 1/2-inch-thick rounds. Heat a large nonstick skillet or griddle to medium. Place polenta slices on it; cook 7 minutes on each side or until browned. To serve, place polenta slices on serving dish. Top with chicken; spoon sauce on top.

Note: Look for polenta in the produce aisle or near the refrigerated pasta.

Per serving: 315 calories, 30 grams protein, 10 grams fat (29 percent calories from fat), 2 grams saturated fat, 25 grams carbohydrate, 131 milligrams cholesterol, 445 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

For a quick meal, heat and chop the leftover chicken and vegetables, add a little plain yogurt and chopped cucumber, and stuff into whole-wheat pitas for CHICKEN-STUFFED PITAS. Serve with CORN-ON-THE-COB and DELI CARROT SALAD. Try PLUMS for dessert.

Shopping List

plain yogurt, cucumber, whole-wheat pitas, corn-on-the-cob, deli carrot salad, plums.

Tuesday: Meatless

It's full of flavor and an easy no-meat dinner, which makes RAVIOLI FLORENTINE a great meal. Cook 1 (20- to 24-ounce) package frozen cheese or mushroom ravioli according to directions. Meanwhile, heat 2 teaspoons olive oil in a large nonstick skillet on medium. Add 4 cloves minced garlic and cook 30 seconds or until fragrant. Add 1/4 teaspoon coarse salt, 1/4 teaspoon crushed red pepper, 1 (16-ounce) bag frozen chopped spinach and 1/2 cup water. Cook 5 to 7 minutes or until the spinach is thawed, most moisture is evaporated and mixture is heated through. Divide among 4 bowls; top with ravioli and drizzle 1 teaspoon oil over each portion. Serve immediately with a sprinkle of freshly grated parmesan cheese. Add a LETTUCE WEDGE and GARLIC BREAD. Slice the leftover CAKE for dessert.

Shopping List

frozen cheese or mushroom ravioli, olive oil, garlic, coarse salt, crushed red pepper, frozen chopped spinach, parmesan cheese, lettuce, garlic bread.

Wednesday: Wild Card

For a treat and plenty of leftovers, use your microwave to make PULLED PORK for dinner. Spoon it onto WHOLE-GRAIN BUNS and serve with BAKED BEANS and COLESLAW. PEARS are just the right dessert.

Plan

Save enough pork and beans for Thursday.

Shopping List

boneless pork loin, onion, paprika, pepper, coarse salt, barbecue sauce, garlic, whole-grain buns, baked beans, coleslaw, pears.

PULLED PORK

Servings: makes 18 (3-ounce cooked) servings

Prep time: 10 minutes

Cook time: 7 to 8 hours on low

  • 2 to 2 1/2 pounds boneless pork loin
  • 1/2 medium sliced onion
  • 1 tablespoons paprika
  • 1 teaspoon pepper
  • 2 teaspoons coarse salt
  • 1 cup barbecue sauce
  • 2 cloves garlic, minced
  • 1/2 cup water

Trim excess fat from pork. Add all ingredients to a 4-quart or larger slow cooker. Cook on low 7 to 8 hours. Shred pork before serving with additional sauce.

Per serving: 208 calories, 25 grams protein, 9 grams fat (38 percent calories from fat), 3.1 grams saturated fat, 5 grams carbohydrate, 71 milligrams cholesterol, 339 milligrams sodium, no fiber.

Thursday: Kids

The leftover barbecue will be even better the day after, so heat some of it and make BARBECUE WRAPS using warm corn tortillas and the leftover beans. On the side, add CELERY STICKS with DIP, a favorite for the kids. For dessert, make instant BANANA PUDDING with 1 percent milk and stir in sliced bananas for extra flavor.

Shopping List

corn tortillas, celery, dip, instant banana pudding, 1 percent milk, bananas.

Friday: Express

Healthy Choice figured out a long time ago what a microwave does best: steam! Tonight, try the Cafe Steamers or another brand of frozen steam-cooked dinners. Stir in your own STEAMED SLICED ZUCCHINI or STEAMED BROCCOLI FLORETS after cooking the bowls. Add a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. For dessert, top STRAWBERRY ICE CREAM with fresh STRAWBERRIES.

Shopping List

Healthy Choice Cafe Steamers (or another brand), fresh zucchini or fresh broccoli, packaged green salad, whole-grain rolls, strawberry ice cream, fresh strawberries.

Saturday: Easy Entertaining

Serve guests BEEF SIRLOIN KEBABS WITH ROASTED RED PEPPER DIPPING SAUCE.

Add ROASTED CAULIFLOWER: Heat oven to 450 degrees. Place 8 cups (about 1 head or 2 pounds) bite-size sliced cauliflower florets in a large bowl with 2 tablespoons olive oil and salt and pepper to taste. Toss to coat. Spread on a nonstick foil-lined baking sheet. Roast 25 to 30 minutes, stirring once, until browned in spots.

Round out the meal with a ROMAINE SALAD and a BAGUETTE.

Make PEACH SHORTCAKES for dessert: Halve and toast 2 biscuits. Place biscuit half, cut side up, on each of 4 plates. In a bowl, toss 1 cup sliced peaches with 1/2 cup all-fruit peach preserves. Top each biscuit half with 1/4 cup peach mixture. Top with vanilla ice cream and light whipped cream.

Shopping List

olive oil, onion, garlic, roasted red peppers (in jars), dry white wine, tomato paste, dried or fresh thyme, unsalted beef broth, cornstarch, boneless beef top sirloin steak, black pepper, coarse salt, sweet paprika, fresh cauliflower, romaine, baguette, biscuits, peaches, all-fruit peach preserves, vanilla ice cream, light whipped cream.

BEEF SIRLOIN KEBABS WITH ROASTED RED PEPPER DIPPING SAUCE

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: 17 to 24

  • DIPPING SAUCE:
  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 1 tablespoon minced garlic
  • 2 (7-ounce) jars roasted red peppers, rinsed, drained and finely chopped
  • 1/2 cup dry white wine
  • 2 tablespoons tomato paste
  • 3/4 teaspoon dried thyme leaves, crushed, or 2 teaspoons fresh, minced
  • 1 cup unsalted beef broth
  • 2 teaspoons cornstarch
  • 1 boneless beef top sirloin steak, about 1 1/2 pounds, cut 1 inch thick
  • 2 teaspoons coarsely ground black pepper
  • 3/4 teaspoon coarse salt
  • 3/4 teaspoon ground sweet paprika
  • 2 teaspoons minced garlic

Heat oil in large skillet on medium. Add onion and 1 tablespoon garlic; cook and stir 2 to 3 minutes or until onion is tender. Add red peppers, wine, tomato paste and thyme, stirring until tomato paste is blended. Combine broth and cornstarch in small bowl, mixing until smooth. Stir into pepper mixture; bring to a boil. Reduce heat to medium-low; simmer 10 to 12 minutes or until slightly thickened, stirring occasionally. Keep warm.

Meanwhile, cut beef into 1 1/4- by 1 1/4- by 1-inch pieces. Combine black pepper, salt, paprika and 2 teaspoons garlic in large bowl. Add beef; toss to coat. Thread beef pieces evenly onto 6 (12-inch) metal skewers, leaving small space between pieces. Place kebabs on grid over medium, ash-covered coals. Grill, covered, 5 to 7 minutes for medium-rare to medium doneness, turning occasionally (7 to 9 minutes over medium heat on preheated gas grill). Serve with dipping sauce.

Per serving: 208 calories, 23 grams protein, 7 grams fat (30 percent calories from fat), 2 grams saturated fat, 10 grams carbohydrate, 59 milligrams cholesterol, 433 milligrams sodium, 1 gram fiber.

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