health

7 Day Menu Planner for March 24, 2019

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

Sunday: Family

The family will give their approval to CHICKEN BRAISED IN SUN-DRIED TOMATO CREAM SAUCE. Serve it over MASHED POTATOES. Add STEAMED ZUCCHINI and CRUSTY BREAD. Enjoy BLUEBERRY COBBLER for dessert.

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Plan

Prepare enough mashed potatoes and save enough cobbler for Monday.

Shopping List

chicken breast cutlets, coarse salt, pepper, sliced sun-dried tomatoes in oil, garlic, dry white wine, heavy cream, fresh basil, potatoes to mash, zucchini, crusty bread, blueberry cobbler.

CHICKEN BRAISED IN SUN-DRIED TOMATO CREAM SAUCE

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: about 20 minutes

  • 6 chicken breast cutlets
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1/3 cup thinly sliced sun-dried tomatoes in oil, plus 1 tablespoon oil from jar
  • 3 cloves garlic, thinly sliced
  • 2/3 cup dry white wine
  • 2/3 cup heavy cream
  • 1/4 cup thinly sliced basil leaves
  • Basil sprigs for garnish

Pat chicken dry. Season with salt and pepper. Heat 1 tablespoon oil from tomato jar in a large nonstick skillet on medium-high. Cook chicken 1 minute on each side or just until golden. Remove chicken to plate. Add garlic to skillet; cook 40 seconds. Add wine, cream and tomatoes, stirring to scrape brown bits from bottom of skillet. Cook on medium-high until the mixture comes to a boil. Add chicken and any accumulated juices, and reduce heat to medium-low. Cover; cook 5 minutes or just until chicken is done. Transfer to serving platter; add sliced basil to sauce. Season sauce with salt and pepper to taste and spoon over chicken. Garnish with basil sprigs if desired, and serve. (Adapted from "Martina’s Kitchen Mix," Martina McBride, Oxmoor House.)

Per serving: 271 calories, 25 grams protein, 16 grams fat (54 percent calories from fat), 7.2 grams saturated fat, 3 grams carbohydrate, 109 milligrams cholesterol, 320 milligrams sodium, 1 gram fiber.

Monday: Heat & Eat

Buy and heat BRATWURST for a fast meal. Smear it with spicy brown mustard. Serve with leftover MASHED POTATOES and RED CABBAGE (from jar). Add RYE BREAD. Heat the leftover COBBLER for dessert.

Shopping List

bratwurst, spicy brown mustard, jar red cabbage, rye bread.

Tuesday: Budget

Many of us learned from our mothers how to stretch a dollar and save time, too, as in this old-fashioned BEEF AND NOODLES dish. Add a SPINACH SALAD and CRUSTY BREAD. For dessert, enjoy PEACHES.

Shopping List

lean ground beef, onion, green bell pepper, reduced-sodium tomato juice, coarse salt, black pepper, curry powder, thin no-yolk egg noodles, parmesan cheese, fresh spinach, crusty bread, peaches.

BEEF AND NOODLES

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1 pound lean ground beef
  • 1 medium onion, finely chopped
  • 1 medium green bell pepper, finely chopped
  • 4 cups reduced-sodium tomato juice
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon curry powder
  • 1 (6-ounce) package thin no-yolk egg noodles
  • Freshly grated parmesan cheese for garnish

In a Dutch oven, combine beef, onion and bell pepper and cook 8 to 10 minutes on medium or until beef is no longer pink and vegetables are softened. Add tomato juice, salt, black pepper and curry powder; bring to a boil. Reduce heat to low and add noodles, making sure to cover them with liquid. Mix well. Cook, stirring often, 10 minutes or until noodles are tender and most of liquid is absorbed. Serve, garnishing each serving with cheese.

Per serving: 253 calories, 21 grams protein, 4 grams fat (16 percent calories from fat), 1.6 grams saturated fat, 32 grams carbohydrate, 42 milligrams cholesterol, 346 milligrams sodium, 3 grams fiber.

Wednesday: Meatless

Feast on VEGETABLE CURRY tonight. In a 4-quart or larger slow cooker, combine 4 medium peeled, diced potatoes, 1 large chopped onion, 1 chopped red bell pepper, 2 chopped carrots, 2 chopped large plum tomatoes, 1 (6-ounce) can tomato paste, 3/4 cup water, 2 tablespoons curry powder, 2 teaspoons cumin seeds, 1/2 teaspoon garlic powder and 1/2 teaspoon coarse salt; mix well. Place florets from 1 medium head cauliflower on top. Cook on low 7 to 8 hours. Gently stir in 1 (10-ounce) package frozen green peas; increase heat to high and cook 15 more minutes. Serve the curry over BASMATI RICE and pass CHUTNEY at the table. Slice CUCUMBERS in plain yogurt as an accompaniment. Add WHOLE-GRAIN PITA BREAD. Make instant LEMON PUDDING with 1 percent milk for dessert.

Shopping List

potatoes, onion, red bell pepper, carrots, plum tomatoes, tomato paste, curry powder, cumin seeds, garlic powder, coarse salt, fresh cauliflower, frozen green peas, basmati rice, chutney, cucumbers, plain yogurt, whole-grain pita bread, instant lemon pudding, 1 percent milk.

Thursday: Express

Buy one of the prepared PORK BARBECUES and serve it on toasted WHOLE-GRAIN BUNS. Add vegetarian BAKED BEANS and deli COLESLAW. Scoop STRAWBERRY ICE CREAM for dessert.

Plan

Save enough barbecue for Friday.

Shopping List

pork barbecue, whole-grain buns, vegetarian baked beans, deli coleslaw, strawberry ice cream.

Friday: Kids

Kids are always in a hurry to eat, so HURRY-UP TACOS are right up their alley. Heat whole-grain tortillas, fill with leftover barbecue and top with sliced avocados. Serve with CARROT STICKS and BAKED CHIPS. For dessert, slurp on FROZEN JUICE BARS.

Shopping List

whole-grain tortillas, avocados, carrots, baked chips, frozen juice bars.

Saturday: Easy Entertaining

Our guests enjoyed this CHICKEN MUSHROOM STROGANOFF. Serve it over medium no-yolk NOODLES with a RED-TIPPED LETTUCE SALAD on the side. Add SOURDOUGH BREAD. For dessert, make RASPBERRY PARFAITS by layering vanilla pudding with frozen raspberries (thawed) in stemmed glasses. Top with light whipped cream.

Shopping List

boneless chicken breast halves, unsalted chicken broth, onion, Dijon mustard, dried thyme, white pepper, garlic, fresh mushrooms, low-fat sour cream, medium no-yolk egg noodles, red-tipped lettuce, sourdough bread, vanilla pudding, frozen raspberries, light whipped cream.

CHICKEN MUSHROOM STROGANOFF

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 30 minutes

  • 4 (4- or 5-ounce) boneless chicken breast halves
  • 1 (14-ounce) can unsalted chicken broth
  • 1/2 cup chopped onion
  • 2 tablespoons Dijon mustard
  • 1 teaspoon dried thyme
  • 1/8 teaspoon white pepper
  • 1 clove garlic, minced
  • 1 (8-ounce) package fresh mushrooms, sliced
  • 2/3 cup low-fat sour cream

Flatten chicken between two pieces of plastic wrap to an even thickness. Combine broth, onion, mustard, thyme, pepper, garlic and mushrooms in a large skillet and bring to a boil. Cover, reduce heat and simmer 5 minutes. (Mixture will appear curdled.) Lay chicken in mixture. Cover and simmer (poach) 15 minutes; do not boil. Remove chicken and cover; set aside and keep warm. Bring poaching liquid to a boil and cook, uncovered, 8 minutes or until reduced to about 3/4 cup. Remove from heat; let cool slightly. Stir in sour cream. Return chicken and any collected juices to skillet, turning chicken to coat. Serve chicken with sauce.

Per serving: 219 calories, 28 grams protein, 6 grams fat (28 percent calories from fat), 2 grams saturated fat, 10 grams carbohydrate, 79 milligrams cholesterol, 376 milligrams sodium, 1 gram fiber.

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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 unsweetened cocoa powder
  • 1 tablespoon ground espresso coffee
  • 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
  • 2 (15-ounce) cans rinsed reduced-sodium kidney beans
  • 1 1/2 cups unsalted tomato juice
  • 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.

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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

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.

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.

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