health

7 Day Menu Planner for March 17, 2019

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

Sunday: Family

BALSAMIC ONION MOCHA FLANK STEAK is just what the family ordered for today. Prepare your own GREEN BEANS to go with the roast. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For a special dessert, slice COCONUT CAKE.

Plan

Save enough steak for Monday. Save enough cake for Tuesday.

Shopping List

light balsamic vinaigrette dressing, unsweetened cocoa powder, ground espresso coffee, pepper, flank steak, onion, fresh green beans, romaine, whole-grain rolls, coconut cake.

BALSAMIC ONION MOCHA FLANK STEAK

Servings: makes 6 servings

Prep time: 15 minutes; marinating time: 6 hours to overnight

Cook time: 13 to 18 minutes

  • 1 cup light balsamic vinaigrette dressing, divided
  • 1 tablespoon ground espresso coffee
  • 1 tablespoon unsweetened cocoa powder
  • 1/2 teaspoon pepper
  • 1 flank steak (1 1/2 to 2 pounds)
  • 1 medium onion, chopped

Combine 1/3 cup vinaigrette, cocoa, coffee and pepper in a small bowl; mix well. Place steak and marinade in resealable plastic bag; seal bag. Turn to coat and marinate in refrigerator 6 hours to overnight. Remove steak; discard marinade. Place steak on rack of broiler pan 2 to 3 inches from heat. Broil 13 to 18 minutes for medium-rare to medium doneness, turning once. Meanwhile, cook onion and remaining 2/3 cup vinaigrette in medium pan on medium heat, uncovered, 8 to 10 minutes or until onion is tender. Remove from heat. Carve steak diagonally across grain into thin slices. Top with onion mixture and serve.

Per serving: 186 calories, 23 grams protein, 8 grams fat (37 percent calories from fat), 3 grams saturated fat, 8 grams carbohydrate, 65 milligrams cholesterol, 413 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Make STEAK TACOS tonight. For the sauce: In a small bowl, combine 1 cup reduced-fat sour cream, 2 tablespoons chopped cilantro and 2 teaspoons adobo sauce from canned chipotle peppers; mix well, cover and refrigerate. For filling: Cut leftover steak into thin slices and then into strips. Stir-fry 1 medium red bell pepper and 1 onion, each thinly sliced, about 4 minutes. Add steak; stir-fry 1 minute or until hot. Warm 4 burrito-size flour tortillas and spoon meat and vegetables into them. Top with sauce, roll and eat. Serve with reduced-sodium PINTO BEANS. TROPICAL FRUIT is dessert.

Shopping List

reduced-fat sour cream, cilantro, canned chipotle peppers in adobo sauce, red bell pepper, onion, burrito-size flour tortillas, reduced-sodium pinto beans, tropical fruit.

Tuesday: Meatless

Skip meat tonight and try this POTATO-VEGETABLE FRITTATA. Serve with a SPINACH SALAD and toasted ENGLISH MUFFINS. For dessert, enjoy leftover CAKE.

Shopping List

olive oil, red onion, zucchini, eggs, parmesan cheese, shredded part-skim mozzarella cheese, parsley, potatoes, salsa, fresh spinach, English muffins.

POTATO-VEGETABLE FRITTATA

Servings: makes 4 servings

Prep time: about 15 minutes

Cook time: less than 20 minutes

  • 2 teaspoons olive oil
  • 1 medium red onion, sliced
  • 1 medium zucchini, sliced
  • 3 whole eggs
  • 6 egg whites
  • 1/2 cup freshly grated parmesan cheese
  • 1/2 cup shredded part-skim mozzarella cheese
  • 2 tablespoons chopped parsley
  • 1 cup chopped cooked potatoes
  • Salsa for garnish

In a large nonstick skillet, heat oil on medium. Add onion and zucchini; cook 5 minutes until almost softened. Meanwhile, in a medium bowl, whisk together eggs, egg whites, cheeses and parsley. Stir potatoes into skillet mixture, then pour egg mixture over top. Cover and cook on low 8 to 10 minutes or until bottom is golden and top is set. Cut into 4 wedges and serve with salsa.

Per serving: 238 calories, 19 grams protein, 11 grams fat (42 percent calories from fat), 4.7 grams saturated fat, 15 grams carbohydrate, 157 milligrams cholesterol, 385 milligrams sodium, 2 grams fiber.

Wednesday: Budget

CHILI WITH BEANS is always an economical meal. Spoon it over CORNBREAD (from a mix) cut into squares. Top the chili with reduced-fat sour cream. Serve with MIXED GREENS. Fresh PINEAPPLE CHUNKS are good for dessert.

Shopping List

onion, lean ground beef, canned reduced-sodium kidney beans, unsalted tomato juice, canned condensed reduced-sodium tomato soup, chili powder, coarse salt, pepper, shredded reduced-fat cheddar cheese, green onions, cornbread mix, reduced-fat sour cream, mixed greens, fresh pineapple chunks.

CHILI WITH BEANS

Servings: makes 8 cups

Prep time: 10 minutes

Cook time: 6 minutes, plus 5 hours on high

  • 1 large white onion, chopped
  • 2 pounds lean ground beef
  • 1 1/2 cups unsalted tomato juice
  • 2 (15-ounce) cans rinsed reduced-sodium kidney beans
  • 1 (10 3/4-ounce) can condensed reduced-sodium tomato soup
  • 1 tablespoon chili powder
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • Shredded reduced-fat cheddar cheese for garnish
  • Chopped green onions for garnish

Microwave white onion on high (100 percent power) for 6 minutes or until softened; drain. Place cooked onion, beef, beans, juice, soup, chili powder, salt and pepper in 4-quart or larger slow cooker. Cook on high 5 hours. Mix well. Ladle into bowls, garnish with cheese and green onions, and serve.

Per cup: 263 calories, 31 grams protein, 6 grams fat (20 percent calories from fat), 2.5 grams saturated fat, 25 grams carbohydrate, 62 milligrams cholesterol, 534 milligrams sodium, 7 grams fiber.

Thursday: Kids

Treat the kids to CHIX STIX. Heat oven to 400 degrees. Brush all sides of 1 pound of chicken tenders with low-fat mayonnaise and then dip and coat all sides in 1 cup panko (use seasoned crumbs, if you prefer). Place on a foil-lined baking sheet; bake 15 minutes or until golden. Make a DIP from 1 part low-fat mayonnaise and 1 part honey mustard sauce. Serve with POTATO NUGGETS (such as Tater Tots) and TINY GREEN PEAS (from frozen). Add SOFT ROLLS. For dessert, munch on PEANUT BUTTER COOKIES.

Shopping List

chicken tenders, low-fat mayonnaise, panko, honey mustard sauce, potato nuggets (such as Tater Tots), frozen tiny green peas, soft rolls, peanut butter cookies.

Friday: Express

Choose your favorite frozen VEGETABLE LASAGNA and add MIXED GREENS for tonight’s dinner. GARLIC BREAD goes well on the side. Buy TAPIOCA PUDDING for dessert.

Shopping List

frozen vegetable lasagna, mixed greens, garlic bread, tapioca pudding.

Saturday: Easy Entertaining

Invite guests for MAPLE-GLAZED SALMON. Heat broiler. Sprinkle 6 (5- to 6-ounce) salmon fillets evenly with coarse salt. In a large nonstick skillet, melt 1 tablespoon butter on medium. Add salmon, skin side up; cook 2 minutes. Place salmon, skin side down, on broiler rack coated with cooking spray; place rack in broiler pan lined with foil and brush salmon with 2 tablespoons maple syrup. Broil 5 inches from heat, 5 to 7 minutes or until syrup caramelizes. Brush with 2 more tablespoons syrup; sprinkle with 1 tablespoon chopped fresh chives. Serve with JASMINE RICE and SUGAR SNAP PEAS. Add a BOSTON LETTUCE SALAD and BAGUETTES. For dessert, buy a KEY LIME PIE.

Shopping List

salmon fillets, coarse salt, butter, cooking spray, maple syrup, fresh chives, jasmine rice, sugar snap peas, Boston lettuce, baguettes, key lime pie.

health

7 Day Menu Planner for March 10, 2019

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

Sunday: Family

Enjoy the applause from the family when you present SOUTHWESTERN CHICKEN AND CORN DINNER. Heat oven to 450 degrees. Sprinkle 1 tablespoon flour inside a large foil cooking bag. Sprinkle each of 4 breasts and 4 thighs bone-in skinless chicken with 2 teaspoons Mexican seasoning blend. Arrange chicken and 3 ears fresh or frozen corn-on-the-cob (cut in pieces), 1 red and 1 green medium bell pepper cut into 1-inch pieces, and 1 medium onion cut into eighths in an even layer inside bag. Sprinkle 2 more teaspoons seasoning blend over vegetables. Double-fold end and place in 1-inch-deep pan. Bake 50 to 55 minutes. Open away from your face to allow steam to escape. Serve with MIXED GREENS and CORNBREAD (from mix). FLAN is dessert.

Plan

Save enough chicken for Monday.

Shopping List

flour, bone-in skinless chicken breasts and thighs, Mexican seasoning blend, fresh or frozen corn-on-the-cob, red and green bell peppers, onion, mixed greens, cornbread mix, flan.

Monday: Kids

Use those leftovers in this BAKED CHICKEN AND SPAGHETTI. It's just mild enough for children, and there's a bonus: one casserole for tonight and another for the freezer for another night. Serve with a LETTUCE SALAD and WHOLE-GRAIN ROLLS. SLICED PEACHES are an easy dessert.

Shopping List

spaghetti, green and red bell peppers, onion, canned reduced-sodium and -fat cream of mushroom soup, shredded sharp cheddar cheese, reduced-sodium seasoned salt, cayenne pepper, unsalted chicken broth, coarse salt, black pepper, cooking spray, lettuce, whole-grain rolls, peaches.

BAKED CHICKEN AND SPAGHETTI

Servings: makes 8 servings (2 8-by-8-inch casseroles)

Prep time: 20 minutes

Cook time: about 40 minutes, plus spaghetti

  • 16 ounces spaghetti
  • 1/4 cup chopped green bell pepper
  • 1/2 cup chopped red bell pepper
  • 1 medium onion, chopped
  • 2 to 3 cups cooked leftover chicken, shredded
  • 1 (10 3/4-ounce) can reduced-sodium and -fat cream of mushroom soup
  • 2 1/2 cups shredded sharp cheddar cheese, divided
  • 1 teaspoon reduced-sodium seasoned salt
  • 1/4 teaspoon cayenne pepper
  • 1 to 2 cups unsalted chicken broth
  • Coarse salt to taste
  • Black pepper to taste

Heat oven to 350 degrees. Cook spaghetti according to directions; drain. Combine peppers and onion; cover and microwave on high (100 percent power) 4 minutes or until softened; drain. In a large bowl, combine spaghetti, cooked vegetables, chicken, soup, 1 1/2 cups cheese, seasoned salt and cayenne. Stir in 1 cup broth and add more as needed. Season with salt and pepper. Divide into two 8-by-8-inch baking dishes coated with cooking spray. Top with remaining cheese. Cover one casserole and freeze for up to 6 months. Cover second casserole with foil; bake 35 minutes or until bubbly.

Per serving: 463 calories, 29 grams protein, 16 grams fat (32 percent calories from fat), 8.7 grams saturated fat, 48 grams carbohydrate, 86 milligrams cholesterol, 545 milligrams sodium, 2 grams fiber.

Tuesday: Budget

Being a penny pincher, I'm always looking for the perfect VEGETABLE BEEF SOUP. Until I find one, try this. Serve with a ROMAINE SALAD and BREAD STICKS. Warmed BREAD PUDDING is good for dessert.

Tip

Like any vegetable soup, you can add or subtract ingredients to meet your family's taste preferences.

Plan

Save enough soup and bread pudding for Wednesday.

Shopping List

beef stew meat, garlic salt, Worcestershire sauce, baking potato, carrot, packaged angel hair coleslaw mix, onion, zucchini or yellow squash, frozen cut green beans, frozen corn, no-salt-added tomato sauce, unsalted beef broth, dried oregano, pepper, romaine, bread sticks, bread pudding.

VEGETABLE BEEF SOUP

Servings: makes about 14 cups

Prep time: 20 minutes

Cook time: 8 to 10 hours on low

  • 1 pound well-trimmed beef stew meat, cut into bite-size pieces
  • 1/2 teaspoon garlic salt
  • 4 shakes Worcestershire sauce
  • 1 medium baking potato, peeled and cubed
  • 1 cup thinly sliced fresh carrots
  • 1 cup packaged angel hair coleslaw mix
  • 1 medium onion, chopped
  • 1 medium zucchini or 2 yellow squash, chopped
  • 1 (10-ounce) package frozen cut green beans, thawed
  • 1 cup frozen corn, thawed
  • 1 (16-ounce) can no-salt-added tomato sauce
  • 1 (14-ounce) can unsalted beef broth
  • 1 teaspoon dried oregano
  • 1/2 teaspoon pepper
  • Water

Place beef in a 4-quart or larger slow cooker. Sprinkle garlic salt on beef, then shake on Worcestershire sauce. Add potato, carrots, coleslaw mix, onion, squash, green beans, corn, tomato sauce, broth, oregano and pepper. Press down ingredients with the back of a large spoon. Add water to just cover vegetables. Cook on low 8 to 10 hours. Mix well, adjust seasonings and serve immediately.

Per cup: 94 calories, 8 grams protein, 2.5 grams fat (23 percent calories from fat), 0.9 gram saturated fat, 10 grams carbohydrate, 20 milligrams cholesterol, 98 milligrams sodium, 2 grams fiber.

Wednesday: Heat and Eat

Leftover SOUP is always better the next day. Serve with an AVOCADO-GRAPEFRUIT GREEN SALAD. (Add chopped avocado and fresh grapefruit sections to salad greens. Drizzle with poppy seed dressing and toss.) Serve with WHOLE-GRAIN ROLLS. Enjoy leftover BREAD PUDDING for dessert.

Shopping List

avocado, fresh grapefruit, salad greens, poppy seed dressing, whole-grain rolls.

Thursday: Express

Tonight's FRENCH DIP SANDWICHES are quick. Heat slices of deli roast beef in au jus gravy. Serve on toasted split French bread with bowls of gravy for dipping. Add OVEN FRIES (from frozen) and a BIBB LETTUCE SALAD. CHOCOLATE ICE CREAM is a welcome dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

deli roast beef, au jus gravy, French bread, frozen oven fries, bibb lettuce, chocolate ice cream.

Friday: Meatless

Keep it simple tonight with RAVIOLI WITH PEAS AND PESTO. Cook 1 pound refrigerated cheese ravioli according to directions. Meanwhile, combine 1 (14 1/2-ounce) can drained diced tomatoes with Italian seasonings and 1/2 cup loosely packed chopped fresh basil leaves. Place 2 cups frozen green peas in a colander. Drain ravioli over peas. Transfer mixture to a large serving bowl and toss with 1/4 cup refrigerated basil pesto; top with tomato mixture. Season with coarse salt and pepper to taste. Serve with MIXED GREENS and CRUSTY ROLLS. Buy deli BROWNIES for dessert.

Plan

Buy enough brownies for Saturday.

Shopping List

refrigerated cheese ravioli, canned diced tomatoes with Italian seasonings, fresh basil, frozen green peas, refrigerated basil pesto, coarse salt, pepper, mixed greens, crusty rolls, deli brownies.

Saturday: Easy Entertaining

Invite friends for PORK CHOPS WITH HERB MUSTARD BUTTER. Add BAKED SWEET POTATOES, a RED-TIPPED LETTUCE SALAD and SOURDOUGH BREAD to your meal. Make a TRIPLE CHOCOLATE SUNDAE for dessert. Warm leftover brownies, top with leftover chocolate ice cream and drizzle with chocolate syrup. Add a dollop of light whipped cream.

Shopping List

thick bone-in pork loin chops, coarse salt, pepper, butter, flatleaf parsley, honey mustard, fresh sage, sweet potatoes to bake, red-tipped lettuce, sourdough bread, chocolate syrup, light whipped cream.

PORK CHOPS WITH HERB MUSTARD BUTTER

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 4 1/2-inch-thick bone-in pork loin chops
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon freshly ground pepper
  • 1/4 cup (2 ounces) butter, softened
  • 1/4 cup chopped flatleaf parsley, plus more for garnish
  • 2 tablespoons honey mustard
  • 1 teaspoon chopped fresh sage

Heat broiler with oven rack 5 inches from heat. Sprinkle chops evenly with salt and pepper and place on wire rack in a foil-lined broiler pan. Mix together butter, parsley, honey mustard and sage in a small bowl until blended. Top each chop with 1 round tablespoon of the butter mixture. Broil 8 to 10 minutes or until internal temperature reaches 145 degrees. Garnish with additional parsley. (Adapted from "Quick-Fix Dinners," editors of Southern Living, Time Inc. Books.)

Per serving: 284 calories, 23 grams protein, 19 grams fat (62 percent calories from fat), 10.1 grams saturated fat, 4 grams carbohydrate, 95 milligrams cholesterol, 397 milligrams sodium, no fiber.

health

7 Day Menu Planner for March 03, 2019

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

Sunday: Family

The family will never know how easy YANKEE POT ROAST is to prepare. Add CAULIFLOWER AU GRATIN (garnished with CHOPPED PARSLEY) and WHOLE-GRAIN ROLLS to the meal. For dessert, buy a CHERRY PIE.

Plan

Save enough pot roast, gravy and pie for Monday.

Shopping List

all-purpose flour, coarse salt, pepper, boneless beef chuck pot roast (arm, shoulder or blade), canola oil, canned unsalted beef broth, dry red wine, dried thyme leaves, frozen vegetable stew mixture (such as potatoes, carrots, celery and onions), cauliflower au gratin, fresh parsley, whole-grain rolls, cherry pie.

YANKEE POT ROAST

Servings: makes 8 servings (each 3 ounces cooked)

Prep time: 20 minutes

Cook time: about 2 3/4 hours

  • 1/3 cup all-purpose flour
  • 3/4 teaspoon coarse salt
  • 3/4 teaspoon pepper
  • 1 boneless beef chuck pot roast (arm, shoulder or blade), about 2 1/2 pounds
  • 1 tablespoon canola oil
  • 1 (14-ounce) can unsalted beef broth
  • 1/2 cup dry red wine
  • 1 1/2 teaspoons dried thyme leaves
  • 2 (16-ounce) packages frozen vegetable stew mixture (such as potatoes, carrots, celery and onions)

Combine flour, salt and pepper. Lightly coat beef in 2 tablespoons of the flour mixture. Heat oil in large stockpot on medium. Place beef in stockpot; brown evenly. Pour off drippings. Combine beef broth, red wine, thyme and remaining flour mixture; add to pot and bring to a boil. Reduce heat; cover tightly and simmer 2 hours. Add vegetables to stockpot; continue simmering 30 to 45 minutes or until roast and vegetables are fork-tender. Remove roast; keep vegetables warm. Skim fat from cooking liquid, if necessary. Carve roast into thin slices. Serve with vegetables and gravy.

Per serving: 275 calories, 29 grams protein, 7 grams fat (25 percent calories from fat), 2.2 grams saturated fat, 19 grams carbohydrate, 54 milligrams cholesterol, 315 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Tonight's BEEF 'N' BISCUITS takes little time. Chop leftover beef and stir in gravy. Heat and spoon over hot BISCUITS. Serve with any RICE and PEAS AND CARROTS (frozen). Add a MIXED GREEN SALAD. Leftover PIE is your dessert.

Shopping List

biscuits, rice, frozen peas and carrots, mixed greens.

Tuesday: Budget

Always popular, easy and so economical, PULLED PORK goes a long way. In a 4-quart or larger slow cooker, place 2 to 2 1/2 pounds well-trimmed pork loin. In a medium bowl, combine 1/2 medium sliced onion, 1 tablespoon smoked paprika, 1 teaspoon pepper, 1/2 teaspoon coarse salt, 8 ounces barbecue sauce and 1/2 cup water; mix well. Spoon over pork. Cook on low 8 to 9 hours. Shred pork with a fork and serve on toasted POPPY SEED BUNS. Add COLESLAW and PINTO BEANS. PEARS are dessert.

Plan

Save enough pulled pork and coleslaw for Wednesday.

Shopping List

pork loin, onion, smoked paprika, pepper, coarse salt, barbecue sauce, poppy seed buns, coleslaw, canned pinto beans, pears.

Wednesday: Express

Tuesday’s PORK will be even better tonight served over split toasted CORNBREAD squares (from mix). Garnish with shredded CHEDDAR CHEESE. Alongside, add leftover COLESLAW. Enjoy PLUMS for dessert.

Shopping List

cornbread mix, shredded cheddar cheese, plums.

Thursday: Kids

Let the kids make their own PIZZA TOAST. Heat the oven to 350 degrees; line a rimmed baking pan with parchment paper. Place 6 slices bread on pan; divide and spread with 1 cup pizza sauce. Divide 2 cups shredded mozzarella and 1/2 cup mini pepperoni slices and top bread. Place pan in oven. Bake until cheese melts and pepperoni is slightly crisped. Garnish with shredded parmesan and chopped parsley. Serve with CARROT STICKS.

FROSTED GRAPES are dessert: Wash and pat dry 1 1/2 pounds red or green seedless grapes. Freeze for 45 minutes and let stand 2 minutes before serving.

Shopping List

sliced bread, pizza sauce, shredded mozzarella, mini pepperoni slices, parmesan, fresh parsley, carrots, red or green seedless grapes.

Friday: Meatless

Enjoy the mild flavor of PASTA WITH CREAMY VEGETABLES for a no-meat meal. Serve with a SPINACH SALAD. Add canned Mandarin orange sections to the salad and some red onion rings, too. Serve with GARLIC BREAD. For dessert, fresh PINEAPPLE is good.

Shopping List

penne pasta, carrots, frozen green peas, garlic, reduced-fat cream cheese or Neufchatel cheese, green onions, coarse salt, pepper, fresh spinach, canned Mandarin oranges, red onion, garlic bread, fresh pineapple.

PASTA WITH CREAMY VEGETABLES

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus pasta

  • 8 ounces penne pasta
  • 2 tablespoons water
  • 2 cups shredded carrots
  • 1 1/2 cups frozen green peas
  • 4 cloves garlic, minced
  • 3 ounces reduced-fat cream cheese or Neufchatel cheese, cubed
  • 1/2 cup sliced green onions
  • Coarse salt and pepper to taste

Cook pasta according to directions, but without salt; drain and return to pot. Meanwhile, microwave water and carrots on high (100 percent power) 5 minutes. Add peas and garlic and microwave on high 4 minutes; drain. Add cheese and green onions to pasta and mix well. Spoon vegetables over pasta; stir until cheese melts. Toss to coat. Salt and pepper to taste. Serve immediately.

Per serving: 168 calories, 6 grams protein, 3 grams fat (16 percent calories from fat), 1.5 grams saturated fat, 29 grams carbohydrate, 8 milligrams cholesterol, 87 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

Invite guests for SCALLOPS WITH LEMON BUTTER SAUCE. Serve over RICE.

For a delicious side dish, make BAKED SPINACH AND ARTICHOKES: Heat oven to 350 degrees. Microwave 2 (10-ounce) packages frozen chopped spinach according to package directions; squeeze dry. Meanwhile, melt 2 tablespoons butter in a large nonstick skillet on medium. Add 1/2 cup chopped green onions and tops and cook 3 minutes or until softened. Add 1 (10-ounce) can drained water-packed quartered artichokes, halved, 1 cup reduced-fat sour cream, 1/2 cup freshly grated parmesan cheese and the cooked spinach; mix well. Spoon into a 1 1/2-quart baking dish coated with cooking spray. Top with additional parmesan. Bake 20 to 30 minutes or until bubbly; serve.

Add DINNER ROLLS to the meal. For dessert, buy FRUIT TARTS.

Shopping List

sea scallops, flour, coarse salt, pepper, olive oil, butter, lemon, parsley, rice, frozen chopped spinach, green onion, canned water-packed quartered artichokes, reduced-fat sour cream, parmesan cheese, cooking spray, dinner rolls, fruit tarts.

SCALLOPS WITH LEMON BUTTER SAUCE

Servings: makes 4 servings

Prep time: about 15 minutes

Cook time: less than 5 minutes

  • 1 pound sea scallops
  • 2 tablespoons flour
  • 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon pepper, divided
  • 1 tablespoon olive oil
  • 2 tablespoons butter, divided
  • 1 tablespoon fresh lemon juice
  • 2 tablespoons finely chopped parsley

Coat scallops in flour. Season with 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. Cook scallops in olive oil and 1 tablespoon of the butter in large skillet over medium-high heat for 2 minutes on each side. Remove scallops. Add remaining butter, lemon juice, parsley, and remaining salt and pepper; mix well. Gently heat and serve sauce with scallops.

Per serving: 175 calories, 14 grams protein, 10 grams fat (51 percent calories from fat), 4.3 grams saturated fat, 7 grams carbohydrate, 43 milligrams cholesterol, 736 milligrams sodium, no fiber.

Next up: More trusted advice from...