health

7 Day Menu Planner for January 06, 2019

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

Sunday: Family

Enjoy the family gathering and put BRAISED BEEF WITH MUSHROOMS AND BARLEY on the menu. Serve with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Enjoy CHOCOLATE LAYER CAKE for dessert.

Plan

Save enough beef and cake for Monday.

Shopping List

canola oil, boneless beef chuck roast (arm, blade or shoulder), coarse salt, pepper, cremini or white mushrooms, onion, garlic, unsalted beef broth, bay leaf, pearl barley, frozen green peas, romaine, whole-grain rolls, chocolate layer cake.

BRAISED BEEF WITH MUSHROOMS AND BARLEY

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 2 1/2 to 2 3/4 hours

  • 1 tablespoon canola oil
  • 1 (3-pound) boneless beef chuck roast (arm, blade or shoulder), trimmed
  • 1 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 8 ounces medium halved cremini or white mushrooms
  • 1 medium onion, chopped
  • 3 large garlic cloves, crushed
  • 1 1/4 cups unsalted beef broth
  • 1 bay leaf
  • 1/2 cup medium pearl barley (see Note)
  • 1 cup frozen green peas, thawed

Heat oil on medium in a Dutch oven. Add beef; brown evenly; remove from pan. Season with salt and pepper. In same pan, add mushrooms, onion and garlic. Cook and stir 6 to 8 minutes or until lightly browned. Add beef, broth and bay leaf. Bring to a boil; reduce heat to low. Cover and simmer 1 1/2 hours. Add barley. Cover and continue simmering 45 to 60 minutes or until beef and barley are tender. Remove beef to cutting board; keep warm. Discard bay leaf. Add peas to barley mixture. Cook and stir 3 minutes or until heated through. Cut beef into thin slices; serve with barley mixture.

Per serving: 285 calories, 36 grams protein, 9 grams fat (28 percent calories from fat), 2.7 grams saturated fat, 15 grams carbohydrate, 65 milligrams cholesterol, 333 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Make good use of leftovers and prepare BEEF-AND-ONION SOUP. In a large nonstick skillet, melt 2 tablespoons butter and cook 1 large chopped onion 4 minutes; sprinkle with 2 tablespoons flour, mix well and continue cooking 5 more minutes or until onions are softened. In another pan, heat 3 (14-ounce) cans unsalted beef broth. Add onions and 2 cups chopped cooked (leftover) beef to broth. Heat through. When ready to serve, ladle soup into bowls and sprinkle shredded Swiss cheese into each bowl. Serve with MIXED GREENS and CRUSTY BREAD. Bring out the leftover CAKE for dessert.

Shopping List

butter, onion, flour, unsalted beef broth, shredded Swiss cheese, mixed greens, crusty bread.

Tuesday: Kids

These CHICKEN TACOS are just the incentive the kids need to get their homework done before dinner. Serve with canned vegetarian REFRIED BEANS. Encourage your angels to dip CARROT STICKS into RANCH DRESSING for some crunch and vitamin A. Serve PINEAPPLE CHUNKS for dessert.

Shopping List

boneless skinless chicken breasts, mild barbecue sauce, no-salt-added canned corn, coarse salt, corn tortillas, lettuce, shredded reduced-fat Mexican-blend cheese, canned vegetarian refried beans, carrots, ranch dressing, pineapple chunks.

CHICKEN TACOS

Servings: makes 12 tacos

Prep time: 10 minutes

Cook time: about 10 minutes

  • 1 1/2 pounds boneless skinless chicken breasts
  • 3/4 cup mild barbecue sauce, divided
  • 1 (11-ounce) can no-salt-added corn, rinsed
  • 1/4 teaspoon coarse salt
  • 12 (6-inch) corn tortillas
  • 1 small head lettuce, shredded
  • 4 ounces shredded reduced-fat Mexican-blend cheese

Heat broiler. Brush chicken with 1/2 cup barbecue sauce. Broil chicken for 4 to 5 minutes on each side. Meanwhile, heat corn according to directions. Cut chicken into 1/2-inch-thick slices. In a medium bowl, mix chicken with remaining 1/4 cup barbecue sauce, corn and salt; keep warm. Warm tortillas according to directions. Top tortillas with lettuce and chicken mixture; garnish with cheese. Fold and serve.

Per taco: 164 calories, 16 grams protein, 4 grams fat (21 percent calories from fat), 1.6 grams saturated fat, 15 grams carbohydrate, 41 milligrams cholesterol, 254 milligrams sodium, 1 gram fiber.

Wednesday: Budget

Tonight's PIZZA WITH BEEF AND MUSHROOMS is a great way to save a little dough. Heat broiler; line broiler pan with foil. In a large nonstick skillet, cook 1/2 pound lean ground beef and 1/2 cup thinly sliced green onions over medium-high heat about 5 minutes; drain. Slice a 1-pound loaf French bread in half lengthwise and place, cut side up, on broiler pan. Spread 1 (6-ounce) can tomato paste evenly over the two halves. Sprinkle with 1/2 teaspoon dried oregano. Top with beef-onion mixture and 1 cup fresh sliced mushrooms. Drizzle with 1/4 cup reduced-fat Italian dressing, an additional 1/2 teaspoon dried oregano and 1/2 cup reduced-fat mozzarella cheese. Broil 6 inches from heat 2 minutes or until cheese is melted. Cut into slices and serve. Add an ITALIAN SALAD. Make instant BUTTERSCOTCH PUDDING with 1 PERCENT MILK for dessert.

Shopping List

lean ground beef, green onions, French bread, tomato paste, dried oregano, fresh sliced mushrooms, reduced-fat Italian dressing, reduced-fat mozzarella cheese, Italian salad, instant butterscotch pudding, 1 percent milk.

Thursday: Express

Make it quick tonight with TURKEY NOODLE DINNER. Cook 12 ounces no-yolk noodles according to directions; drain. In a large saucepan, combine cooked noodles with 1 (15-ounce) can turkey stew (such as Dinty Moore or another brand), 1 (10-ounce) package thawed and drained frozen chopped broccoli, 1/2 cup 1 percent milk, 1 (4-ounce) can drained mushrooms, 1/4 cup grated parmesan cheese and 1/4 teaspoon lemon juice. Heat thoroughly and serve. Add a packaged CAESAR SALAD and SOURDOUGH BREAD. Buy RUGELACH for dessert.

Shopping List

no-yolk noodles, canned turkey stew (such as Dinty Moore or another brand), frozen chopped broccoli, 1 percent milk, canned mushrooms, parmesan cheese, lemon, packaged Caesar salad, sourdough bread, rugelach.

Friday: Meatless

Enjoy the chewy texture of FETA-SPINACH RICE BAKE. Serve with MIXED GREENS and WHOLE-GRAIN ROLLS. Serve PEACHES for dessert.

Shopping List

unsalted vegetable broth, brown rice, cooking spray, onion, red bell pepper, frozen chopped spinach, feta cheese, 1 percent milk, eggs, parmesan cheese, mixed greens, whole-grain rolls, peaches.

FETA-SPINACH RICE BAKE

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: about 70 minutes (includes time for rice)

  • 2 cups unsalted vegetable broth
  • 1 cup brown rice
  • 1 medium onion, chopped
  • 1 medium red bell pepper, chopped
  • 2 (10-ounce) packages frozen chopped spinach, thawed and squeezed dry
  • 4 ounces feta cheese, finely chopped
  • 1 cup 1 percent milk
  • 3 slightly beaten egg whites
  • 1/4 cup freshly grated parmesan cheese (1 ounce)

In a medium saucepan, bring broth to a boil over high heat. Stir in rice; reduce heat to medium-low, cover and simmer 35 minutes or until tender and broth is absorbed. Remove from heat and fluff with fork. Heat oven to 375 degrees. Coat a 2 1/2-quart shallow baking dish with cooking spray. Heat a large nonstick skillet to medium. Add onion and pepper and cook, stirring, for 5 minutes or until softened. Remove from heat. Stir in spinach, feta and cooked rice. Spoon into prepared baking dish and spread evenly. In a medium bowl, mix milk and eggs. Pour evenly over spinach mixture. Sprinkle with parmesan cheese. Cover with foil and bake 30 minutes or until set and bubbling around edges.

Per serving: 389 calories, 21 grams protein, 11 grams fat (25 percent calories from fat), 6.2 grams saturated fat, 54 grams carbohydrate, 35 milligrams cholesterol, 707 milligrams sodium, 8 grams fiber.

Saturday: Easy Entertaining

Invite guests for ASIAN-STYLE BAKED FLOUNDER tonight. Heat oven to 425 degrees. Arrange 4 (6-ounce) flounder fillets in centers of 4 (15-by-12-inch) pieces of foil. In a small bowl, combine 2 tablespoons soy sauce and 2 tablespoons seasoned or regular rice vinegar; divide and spoon over flounder along with 2 large sliced green onions (white part only). Fold foil into packets. Place on baking sheet and bake 8 minutes. Place each packet on a dinner plate; open packets (away from your face) and garnish with sliced green onions (green part). Serve with JASMINE RICE and fresh BROCCOLINI. Add CRUSTY BREAD. Buy FRUIT TARTS for dessert.

Shopping List

flounder fillets, soy sauce, seasoned or regular rice vinegar, green onions, jasmine rice, broccolini, crusty bread, fruit tarts.

health

7 Day Menu Planner for December 30, 2018

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

Sunday: Family

Treat the family like royalty and serve them MUSTARD-CRUSTED PORK ROAST. Heat oven to 400 degrees. Season 1 (2-pound) boneless pork loin roast with coarse salt and pepper; place in a shallow pan on a rack and roast 20 minutes. Meanwhile, place 1 cup garlic croutons in a plastic bag and crush. Remove roast from oven; spread surface of pork with 2 tablespoons spicy mustard and sprinkle with crouton crumbs. Return to oven and continue to roast 10 to 15 minutes longer or until internal temperature reaches 145 degrees. Remove from oven, tent with foil and let stand 5 minutes before slicing. Serve the juicy pork with BAKED SWEET POTATOES, FRESH GREEN BEANS, MIXED GREENS and a BAGUETTE. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough pork and pie for Monday.

Shopping List

boneless pork loin roast, coarse salt, pepper, garlic croutons, spicy mustard, sweet potatoes to bake, fresh green beans, mixed greens, baguette, Boston cream pie.

Monday: Heat and Eat

Make PORK AND SWISS SANDWICHES with the leftover pork. Spread whole-grain bread with honey mustard and layer with sliced pork and Swiss cheese. Add BAKED CHIPS and an ARUGULA SALAD. Enjoy the leftover PIE for dessert.

Shopping List

whole-grain bread, honey mustard, Swiss cheese, baked chips, arugula.

Tuesday: Express

It's quick and tasty -- that's why EASY ONE-PAN RED CURRY WITH SPINACH AND CARROTS will be on the menu tonight. Serve it with a packaged CAESAR SALAD and FLATBREAD. Try VANILLA PUDDING for dessert.

Shopping List

carrots, fresh ginger, canned reduced-sodium chickpeas, canned full-fat coconut milk, red curry paste, coarse salt, coconut (or other) sugar, fresh spinach, lime, cashews and crushed red pepper for garnish (if desired), packaged Caesar salad, flatbread, vanilla pudding.

EASY ONE-PAN RED CURRY WITH SPINACH AND CARROTS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 15 minutes

  • 3 medium carrots, cut into 1/4-inch rounds
  • 1 (2-inch) knob fresh ginger, peeled and grated
  • 1/2 cup water
  • 2 (15-ounce) can reduced-sodium chickpeas, rinsed
  • 1 (13.5-ounce) can full-fat coconut milk
  • 1/4 cup red curry paste
  • 1/2 teaspoon coarse salt, plus more to taste
  • 1 tablespoon coconut (or other) sugar
  • 3 cups packed fresh spinach leaves
  • 1 tablespoon fresh lime juice, plus more to taste
  • Cashews and crushed red pepper for garnish, if desired

In a Dutch oven on medium-low heat, add carrots, ginger and water. Cook 5 to 8 minutes or until carrots are almost tender. Add more water, 1 tablespoon at a time, to keep carrots cooking. Add chickpeas, milk, curry paste, salt and sugar and stir well. Increase heat to medium-high; bring to a boil. Once boiling, cover; reduce heat to low and simmer about 5 minutes or until chickpeas and carrots are tender and sauce has slightly thickened. Stir in spinach and lime juice. Remove from heat, stirring until spinach is wilted. Add extra lime juice and salt to taste. Garnish as desired and serve. (Adapted from "The Vegan 8" by Brandi Doming, Oxmoor House.)

Per serving: 366 calories, 13 grams protein, 18 grams fat (44 percent calories from fat), 15.2 grams saturated fat, 39 grams carbohydrate, no cholesterol, 1,103 milligrams sodium, 9 grams fiber.

Wednesday: Budget

Here's a variation of the ubiquitous CHICKEN LOAF. We liked it with MASHED POTATOES and fresh steamed BROCCOLI. Add a RED-TIPPED LETTUCE SALAD and WHOLE-GRAIN BREAD. For a light dessert, try ORANGE SECTIONS.

Plan

Save enough chicken loaf for Thursday.

Shopping List

ground chicken, saltine crackers with unsalted tops, onion, green bell pepper, ketchup, Dijon mustard, prepared horseradish, paprika, black pepper, cooking spray, potatoes to mash, fresh broccoli, red-tipped lettuce, whole-grain bread, oranges.

CHICKEN LOAF

Servings: makes 12 slices

Prep time: 10 minutes

Cook time: 45 minutes; standing time: 5 minutes

  • 1 pound ground chicken
  • 1 cup (about 24) crushed saltine crackers with unsalted tops (see Note)
  • 1/2 cup minced onion
  • 2 tablespoons minced green bell pepper
  • 2 tablespoons ketchup
  • 1 tablespoon Dijon mustard
  • 1 teaspoon prepared horseradish
  • 1/2 teaspoon paprika
  • 1/4 teaspoon black pepper

Heat oven to 350 degrees. In a large bowl, combine all ingredients; mix well (don't overmix). Pack mixture into an 8-by-4-inch loaf pan coated with cooking spray. Bake 45 minutes or until internal temperature is 165 degrees. Remove from oven; let stand 5 minutes. Slice and serve.

Note: Buy crackers with unsalted tops to reduce sodium.

Per slice: 77 calories, 8 grams protein, 2 grams fat (27 percent calories from fat), 0.6 gram saturated fat, 6 grams carbohydrate, 36 milligrams cholesterol, 127 milligrams sodium, 1 gram fiber.

Thursday: Kids

Tacos are always a kids' favorite, and tonight's CHICKEN TACOS will be no different. Crumble and heat the leftover chicken loaf. Spoon into taco shells and top with SALSA, SHREDDED CHEESE and SOUR CREAM. Toss some sliced CARROTS with a little PEACH PRESERVES and heat. RED and GREEN GRAPES are dessert.

Shopping List

taco shells, salsa, shredded cheese, sour cream, carrots, peach preserves, red and green grapes.

Friday: Meatless

RED BEANS AND RICE is a standard no-meat meal for some. Cook 1/2 cup chopped onion, 1/2 cup chopped celery and 1 clove minced garlic in 2 teaspoons olive oil for 5 minutes or until softened. Add 1 (16-ounce) can rinsed red beans, 2 cups cooked brown rice, 1 tablespoon chopped fresh parsley and 1/4 teaspoon pepper. Simmer 5 minutes or until hot.

Add a LEAF LETTUCE SALAD WITH EGG WEDGES and CORNBREAD from a mix. For an easy dessert, try PEARS.

Shopping List

onion, celery, garlic, olive oil, canned red beans, brown rice, fresh parsley, pepper, leaf lettuce, eggs, cornbread mix, pears.

Saturday: Easy Entertaining

Invite guests for LEMON-BASIL SHRIMP AND PASTA. Alongside, add a BIBB LETTUCE SALAD and ITALIAN BREAD. For dessert, buy a CHEESECAKE and garnish it with CHERRY TOPPING.

Shopping List

spaghetti, uncooked large shrimp, fresh basil, capers, extra-virgin olive oil, lemon, coarse salt, fresh baby spinach, bibb lettuce, Italian bread, cheesecake, cherry topping.

LEMON BASIL SHRIMP AND PASTA

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 15 minutes, plus pasta

  • 8 ounces spaghetti
  • 1 pound uncooked large shrimp, peeled and deveined
  • 1/4 cup chopped fresh basil
  • 2 tablespoons drained capers
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon coarse salt
  • 4 cups fresh baby spinach

Cook pasta according to directions; add shrimp the last 3 minutes of cooking. Drain; place mixture in a large bowl. Stir in basil, capers, olive oil, lemon juice, salt and spinach. Mix well and serve.

Per serving: 377 calories, 31 grams protein, 8 grams fat (20 percent calories from fat), 1.2 grams saturated fat, 44 grams carbohydrate, 183 milligrams cholesterol, 410 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for December 23, 2018

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

Sunday: Family

Prepare APPLE-GLAZED LAMB CHOPS for family day. Trim fat from 4 (6-ounce) lean lamb rib chops; set aside. Combine 1/4 cup unsweetened apple juice, 3 tablespoons packed light brown sugar and 1/8 teaspoon dry mustard in a large resealable plastic bag. Add chops and marinate in refrigerator for 2 hours; turn bag occasionally. Heat broiler. Remove chops from bag; reserve marinade. Place chops on broiler rack coated with cooking spray and then place rack in broiler pan. Broil 5 to 6 inches from heat for 9 minutes per side or to desired doneness, basting frequently with marinade. Serve the chops with BROWN RICE and STEAMED GREEN BEANS. Add DINNER ROLLS. For dessert, top ANGEL FOOD CAKE with STRAWBERRIES.

Shopping List

lean lamb rib chops, unsweetened apple juice, light brown sugar, dry mustard, cooking spray, brown rice, green beans, dinner rolls, angel food cake, strawberries.

Monday: Easy Entertaining

For a spectacular NEW YEAR'S EVE dinner, serve your guests HERBED TENDERLOIN STEAKS AND GOAT CHEESE TOPPING WITH SAUTEED ARUGULA AND TOMATOES. Alongside, add OVEN-ROASTED POTATO WEDGES, MIXED GREENS and WHOLE-GRAIN ROLLS. Ring in the New Year with a toast and some CHOCOLATE CAKE and VANILLA ICE CREAM topped with HOT FUDGE SAUCE to end a great year.

Plan

Save some cake for Tuesday, ice cream for Thursday and fudge sauce for Saturday.

Shopping List

goat cheese, fresh basil, fresh thyme, garlic, beef tenderloin steaks, olive oil, arugula, tomatoes, potatoes to roast, mixed greens, whole-grain rolls, chocolate cake, vanilla ice cream, hot fudge sauce.

HERBED TENDERLOIN STEAKS AND GOAT CHEESE TOPPING WITH SAUTEED ARUGULA AND TOMATOES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 1/4 cup goat cheese
  • 1 tablespoon chopped fresh basil
  • 1 teaspoon chopped fresh thyme
  • 2 cloves garlic, minced and divided
  • 4 beef tenderloin steaks, cut 1 inch thick (about 5 ounces each)
  • 1 tablespoon olive oil
  • 5 cups arugula
  • 1/2 cup diced tomatoes

Combine goat cheese and basil in a small bowl; set aside. Press thyme and 1 clove garlic evenly onto steaks. Heat a nonstick skillet on medium. Cook steaks 10 to 13 minutes for medium-rare to medium doneness, turning occasionally. Remove steak from skillet; immediately top with cheese mixture. Keep warm. Heat oil in a nonstick skillet on medium. Add arugula and remaining garlic; cook 1 to 2 minutes or until wilted, stirring constantly. Remove from heat. Stir in tomatoes. Serve with steak.

Per serving: 300 calories, 33 grams protein, 17 grams fat (52 percent calories from fat), 6.7 grams saturated fat, 3 grams carbohydrate, 83 milligrams cholesterol, 131 milligrams sodium, 1 gram fiber.

Tuesday: Budget

Make New Year's Day fun and economical with lots of good luck thrown in while you enjoy SMOKED SAUSAGE CREOLE WITH BLACK-EYED PEAS. Add COLLARD GREENS. Serve with CORNBREAD MUFFINS (from mix). Slice the leftover CAKE for dessert.

Plan

Save enough muffins for Wednesday; save enough Sausage Creole for Thursday.

Shopping List

canola oil, onion, red bell pepper, reduced-fat or regular smoked turkey sausage, carrot, Old Bay seasoning, garlic powder, crushed red pepper, bay leaf, unsalted chicken broth, tomato paste, orzo pasta, canned black-eyed peas, zucchini, collard greens, cornbread mix.

SMOKED SAUSAGE CREOLE WITH BLACK-EYED PEAS

Servings: makes about 10 cups

Prep time: 15 minutes

Cook time: about 20 minutes

  • 2 tablespoons canola oil
  • 1 medium onion, cut into 1-inch pieces
  • 1 medium red bell pepper, cut into 1-inch pieces
  • 1 pound reduced-fat or regular smoked turkey sausage, cut into 1/2-inch slices
  • 1 large carrot, cut into 1/2-inch slices
  • 1 tablespoon Old Bay seasoning
  • 1/2 teaspoon garlic powder
  • 1/8 teaspoon crushed red pepper
  • 1 bay leaf
  • 2 (14-ounce) cans unsalted chicken broth
  • 3/4 cup water
  • 3 tablespoons tomato paste
  • 1 cup orzo pasta
  • 2 (15-ounce) cans black-eyed peas, rinsed
  • 1 large zucchini, quartered lengthwise and sliced 1/2 inch thick

Heat oil in a Dutch oven on medium-high. Add onion and bell pepper; cook and stir 4 minutes. Add sausage and carrot; cook and stir 5 minutes or until sausage is browned. Stir in Old Bay seasoning, garlic powder, red pepper, bay leaf, broth, water and tomato paste. Bring to a boil, stirring frequently. Add orzo and peas and stir. Reduce heat to medium; simmer 5 minutes. Add zucchini; cook 5 more minutes or until orzo and zucchini are tender, stirring frequently. Remove bay leaf before serving.

Per cup: 228 calories, 11 grams protein, 5 grams fat (19 percent calories from fat), 0.8 gram saturated fat, 35 grams carbohydrate, 10 milligrams cholesterol, 555 milligrams sodium, 5 grams fiber.

Wednesday: Express

It's time to take it easy, so use your slow cooker for CHILI, using one of the reduced-sodium dry chili mixes. Serve the chili with a packaged ROMAINE SALAD and leftover MUFFINS. Keep dessert light with ORANGE SLICES.

NOTE: If romaine is not available in your area, substitute any safe lettuce.

Shopping List

any dry reduced-sodium slow-cooker chili mix and necessary ingredients, packaged romaine salad, oranges.

Thursday: Heat and Eat

Dinner will be ready as soon as you warm the leftover SAUSAGE CREOLE. Add a SPINACH SALAD and CRUSTY ROLLS on the side. Leftover ICE CREAM is dessert.

Shopping List

fresh spinach, crusty rolls.

Friday: Meatless

Serve this simple ITALIAN WHITE BEAN SOUP for an easy and healthy meal. Combine 1 (19-ounce) can rinsed reduced-sodium or regular cannellini beans with 2 cups unsalted vegetable broth and puree in a blender (or use an immersion blender) until smooth. Transfer to a large saucepan. Add another can of rinsed beans, 2 more cups broth, 1/2 cup chopped onion, 3 cloves minced garlic, 6 seeded and diced plum tomatoes, 2 teaspoons dried basil, 1 1/4 teaspoons dried thyme and 1/8 teaspoon pepper. Bring to a boil on medium-high. Reduce heat and simmer, covered, 10 to 15 minutes or until desired doneness. Serve with GRILLED CHEESE SANDWICHES and a RED-TIPPED LETTUCE SALAD. Try fresh PINEAPPLE SPEARS for dessert.

Shopping List

canned reduced-sodium or regular cannellini beans, unsalted vegetable broth, onion, garlic, plum tomatoes, dried basil, dried thyme, pepper, bread and cheese for sandwiches, red-tipped lettuce, fresh pineapple.

Saturday: Easy Entertaining

Serve your guests PAN-ROASTED SCALLOPS WITH SESAME SAUCE with JASMINE RICE and SNOW PEAS on the side. Add SOURDOUGH BREAD. For dessert, top PEPPERMINT ICE CREAM with leftover FUDGE SAUCE.

Shopping List

sea scallops, green onion, garlic, reduced-sodium soy sauce, unseasoned rice vinegar, sugar, cornstarch, dark (toasted) sesame oil, crushed red pepper, canola oil, black pepper, jasmine rice, snow peas, sourdough bread, peppermint ice cream.

PAN-ROASTED SCALLOPS WITH SESAME SAUCE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 16 medium or 12 large sea scallops (about 1 1/4 pounds)
  • 1 sliced green onion (white and green sections reserved separately)
  • 2 cloves garlic, minced
  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon unseasoned rice vinegar
  • 3 teaspoons sugar
  • 1/2 teaspoon cornstarch
  • 1 tablespoon dark (toasted) sesame oil
  • 1/8 teaspoon crushed red pepper
  • 1 teaspoon canola oil
  • 1/8 teaspoon black pepper

Bring scallops to room temperature (about 10 minutes). In a small bowl, whisk together white pieces of onion, garlic, soy sauce, rice vinegar, sugar, cornstarch, sesame oil and crushed red pepper; set aside. Heat canola oil in a large nonstick skillet on medium. Add scallops; sprinkle with black pepper. Cook 3 minutes per side or until golden brown. Transfer to a plate; keep warm. Whisk sauce and add to skillet. Cook 45 seconds or until sauce boils and thickens slightly; remove pan from heat. Divide scallops among four dinner plates and drizzle some sauce over each portion. Garnish with a sprinkle of green onion pieces and serve.

Per serving: 162 calories, 18 grams protein, 5 grams fat (30 percent calories from fat), 0.8 gram saturated fat, 10 grams carbohydrate, 34 milligrams cholesterol, 752 milligrams sodium, no fiber.

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