health

7 Day Menu Planner for April 14, 2019

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

Sunday: Family

Gather the family for an Easter celebration and serve a spiral-sliced HAM. To accompany the ham, make RED POTATO SALAD and add BROCCOLI SALAD from the deli for an easy meal. Add MIXED GREENS and BISCUITS. For dessert, APPLE TARTS are perfect.

Plan

Save enough ham, broccoli salad and tarts for Monday.

Shopping List

spiral-sliced ham, small red potatoes, low-fat mayonnaise, whole milk, prepared horseradish, lemons, coarse salt, black pepper, green onions, broccoli salad, mixed greens, biscuits, apple tarts.

RED POTATO SALAD

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 2 1/2 pounds small red potatoes, cut into 3/4-inch cubes
  • 1/3 cup low-fat mayonnaise
  • 1/4 cup whole milk
  • 3 tablespoons prepared horseradish
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon coarse salt
  • 1/2 teaspoon coarsely ground black pepper
  • 2 green onions, thinly sliced on the diagonal and divided

Cook potatoes in a large pot with enough water to cover them; bring to a boil on medium-high heat. Reduce heat and simmer, covered, 10 to 12 minutes or until fork-tender. Meanwhile, in a large bowl with a wire whisk, mix mayonnaise, milk, horseradish, lemon juice, salt and pepper until blended. Reserve 1 tablespoon onions and stir the rest into dressing. Drain potatoes. Add hot potatoes to dressing bowl, gently stirring with rubber spatula to combine. Serve, or cover and refrigerate. Sprinkle with reserved onions when ready to serve.

Per serving: 109 calories, 3 grams protein, 1 gram fat (7 percent calories from fat), 0.1 gram saturated fat, 23 grams carbohydrate, 1 milligram cholesterol, 298 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Make HAM SANDWICHES ON RYE tonight. Spread the bread with coarse-grain mustard and add Swiss cheese. Grill the sandwiches if you like. Follow the directions on the package and prepare SLICED POLENTA for a side dish. Add the leftover BROCCOLI SALAD. Warm the leftover TARTS for dessert.

Shopping List

rye bread, coarse-grain mustard, Swiss cheese, polenta.

Tuesday: Kids

Help the kids make EDUCATION SOUP for a learning supper. Add 1 (10-ounce) package frozen chopped spinach (thawed) to canned alphabet soup, along with unsalted chicken broth and any vegetables lingering in the refrigerator. Heat the soup and serve it with TOASTED CHEESE SANDWICHES. Munch on CELERY STICKS stuffed with reduced-fat CREAM CHEESE alongside. For dessert, halve some KIWIS and scoop the fruit with a spoon.

Shopping List

frozen chopped spinach, canned alphabet soup, unsalted chicken broth, ingredients for toasted cheese sandwiches, celery, reduced-fat cream cheese, kiwis.

Wednesday: Budget

BEEF WITH MUSHROOMS AND RED WINE GRAVY will become a favorite at your house just as it is at ours. Serve it over no-yolk EGG NOODLES and garnish with chopped fresh PARSLEY. Add FRESH BROCCOLI and WHOLE-GRAIN ROLLS. PEARS are good for dessert.

Plan

Save some beef and mushrooms for Thursday.

Shopping List

well-trimmed beef stew meat, onions, sliced fresh cremini (or other) mushrooms, packaged beefy onion soup mix, cornstarch, coarse salt, pepper, dry red wine, no-yolk egg noodles, fresh parsley, fresh broccoli, whole-grain rolls, pears.

BEEF WITH MUSHROOMS AND RED WINE GRAVY

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: 8 to 9 hours on low; 4 to 5 hours on high

  • 1 1/2 pounds well-trimmed beef stew meat, cut into 1-inch cubes
  • 2 medium onions, cut into 1/2-inch wedges
  • 1 (8-ounce) package fresh cremini (or other) mushrooms, sliced
  • 1 (1.1-ounce) packet beefy onion soup mix
  • 3 tablespoons cornstarch
  • Coarse salt to taste
  • Pepper to taste
  • 1 1/2 cups dry red wine

Place beef, onions and mushrooms in a 4-quart or larger slow cooker. Add dry soup mix. Sprinkle with cornstarch, salt and pepper. Pour wine over all. Cover and cook on low 8 to 9 hours or high 4 to 5 hours. Stir well before serving.

Per serving: 232 calories, 23 grams protein, 8 grams fat (32 percent calories from fat), 3.1 grams saturated fat, 12 grams carbohydrate, 71 milligrams cholesterol, 367 milligrams sodium, 1 gram fiber.

Thursday:

Friday: Meatless

EGG SALAD SANDWICHES have always been one of my favorites, especially when they are on whole-grain toast with lettuce and tomatoes. Make your own or buy the egg salad. Add a PICKLE or two and OLIVES on the side. Serve with BAKED CHIPS. CHOCOLATE PUDDING made with 1 PERCENT MILK and topped with LIGHT WHIPPED CREAM is a good dessert.

Shopping List

egg salad, whole-grain bread, lettuce, tomatoes, pickles, olives, baked chips, chocolate pudding mix, 1 percent milk, light whipped cream.

Saturday: Easy Entertaining

SALMON IN FOIL PACKETS WITH MANGOES, CARROTS AND PEAS is company-worthy. Serve with ORZO and a BIBB LETTUCE SALAD. Top the leftover VANILLA ICE CREAM with BLUEBERRIES.

Shopping List

salmon fillets, coarse salt, pepper, mango, carrots, sugar snap peas, soy sauce, butter, orzo, bibb lettuce, blueberries.

SALMON IN FOIL PACKETS WITH MANGOES, CARROTS AND PEAS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 15 to 20 minutes

  • 4 (6-ounce) salmon fillets, skin removed
  • Coarse salt to taste
  • Pepper to taste
  • 1 (1-pound) mango, peeled, pitted and diced
  • 1 cup (about 4 ounces) matchstick cut carrots
  • 1 cup (about 4 ounces) sugar snap peas, stems and strings removed
  • 1 tablespoon soy sauce
  • 1 tablespoon butter, cut into 4 pieces

Preheat oven to 450 degrees. Cut 8 (12-inch) squares of heavy-duty foil. Pat salmon dry and season with salt and pepper. Place 1 piece of salmon on 1 piece of cut foil. Divide and top each with diced mango, carrots and peas. Pour soy sauce, divided, on top of salmon and veggies; top each with 1 piece of butter. Place second piece of foil over salmon and veggies. Fold foil pieces together around all four sides, creating approximately a 7-inch square. Place on rimmed baking sheet and bake for 15 to 20 minutes, depending on desired doneness of salmon.

Per serving: 321 calories, 38 grams protein, 11 grams fat (30 percent calories from fat), 3.3 grams saturated fat, 17 grams carbohydrate, 87 milligrams cholesterol, 275 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for April 07, 2019

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

Sunday: Family

Impress the family with ROASTED CHICKEN WITH ORANGE JUICE AND CANDIED CARROTS. Serve the chicken with SCALLOPED POTATOES and FLATBREAD. Enjoy KEY LIME PIE for dessert.

Plan

Save enough chicken for Monday.

Shopping List

oranges, chicken-flavored bouillon cubes, roasting chicken, coarse salt, pepper, fresh baby carrots, sugar, canola oil, lemon, scalloped potatoes, flatbread, key lime pie.

ROASTED CHICKEN WITH ORANGE JUICE AND CANDIED CARROTS

Servings: makes 8 servings chicken; 8 servings carrots

Prep time: 20 minutes

Cook time: 2 to 2 1/4 hours for chicken; 1 1/2 to 1 3/4 hours for carrots

  • For the chicken:
  • 2 cups freshly squeezed orange juice
  • 2 chicken-flavored bouillon cubes, crumbled
  • 1 (4-pound) roasting chicken
  • Coarse salt
  • Freshly ground pepper
  • For the carrots:
  • 2 pounds fresh baby carrots, peeled
  • 1/4 cup plus 2 tablespoons sugar
  • 3 tablespoons canola oil
  • Juice of 1/2 lemon
  • Heat oven to 325 degrees. Whisk orange juice with bouillon to dissolve cubes. Place chicken in roasting pan and season the cavity with salt and pepper. Spoon half the juice mixture over the chicken and into the cavity. Roast, basting occasionally with remaining juice mixture, 2 to 2 1/4 hours or until internal temperature of thigh is 165 degrees. Let chicken stand 5 minutes before carving; serve the chicken hot with pan juices on the side.
  • For the carrots: Cook the carrots in boiling water 12 to 15 minutes; drain and return to pan. Add sugar, oil and lemon juice. Partially cover and cook over low heat, stirring gently once or twice so as not to damage carrots, until evenly glazed, 1 1/4 to 1 1/2 hours. Serve hot. (Adapted from "The Scent of Orange Blossoms," Kitty Morse and Danielle Mamane; Ten Speed Press.)

Per serving, light and dark chicken without skin: 159 calories, 24 grams protein, 3 grams fat (19 percent calories from fat), 0.8 gram saturated fat, 7 grams carbohydrate, 75 milligrams cholesterol, 375 milligrams sodium, no fiber.

Carb count: 0.5.

Per serving, carrots: 127 calories, 1 gram protein, 6 grams fat (40 percent calories from fat), 0.5 gram saturated fat, 19 grams carbohydrate, no cholesterol, 40 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Transform the leftover chicken into CHICKEN JAMBALAYA (from mix). Follow the directions for any jambalaya mix and add 4 ounces diced ham. Then stir in 1 (10-ounce) package frozen sliced okra (thawed) and simmer 10 more minutes. Add 2 cups diced leftover chicken; mix well. Remove from heat and let stand, covered, 5 minutes. Serve with a MIXED GREEN SALAD and a BAGUETTE. PEACHES are for dessert.

Shopping List

jambalaya mix, diced ham, frozen sliced okra, salad greens, baguette, peaches.

Tuesday: Kids

Buy frozen BLACK BEAN BURGERS for kids' night. Serve on toasted whole-grain buns and top with their favorites, such as shredded lettuce, chopped green chilies, salsa and Mexican-blend shredded cheese. Serve with OVEN FRIES (from frozen). For dessert, RED AND GREEN GRAPES are fun.

Shopping List

frozen black bean burgers, whole-grain hamburger buns, lettuce, chopped green chilies, salsa, Mexican-blend shredded cheese, frozen oven fries, red and green grapes.

Wednesday: Express

We lapped up this super-easy SHEPHERD'S PIE. Serve it with a LETTUCE WEDGE and WHOLE-GRAIN BREAD. For dessert, try ICE CREAM SANDWICHES.

Shopping List

lean ground beef, frozen peas and carrots, frozen chopped onions, canned mushroom gravy, cooking spray, frozen mashed potatoes, lettuce, whole-grain bread, ice cream sandwiches

SHEPHERD'S PIE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 35 minutes

  • 1 pound 95 percent lean ground beef
  • 1 (16-ounce) package frozen peas and carrots
  • 1 cup frozen chopped onions
  • 2 tablespoons water
  • 1 (10.5-ounce) can or jar mushroom gravy
  • 1 (8-ounce) package any frozen mashed potatoes, defrosted

Heat oven to 350 degrees. In a large nonstick skillet, cook beef 6 minutes or until no longer pink. Meanwhile, microwave peas and carrots, onions and water 10 minutes on high (100 percent power); drain. Add gravy and cooked beef; mix well and microwave 3 minutes on high. Spoon into a 2 1/2-quart baking dish coated with cooking spray. Spread potatoes evenly over mixture. Bake 20 to 25 minutes or until potatoes are browned and mixture is bubbly.

Per serving: 322 calories, 29 grams protein, 9 grams fat (25 percent calories from fat), 3.3 grams saturated fat, 32 grams carbohydrate, 68 milligrams cholesterol, 665 milligrams sodium, 5 grams fiber.

Thursday: Budget

Keep the slow cooker busy today with SAUSAGE AND SAUERKRAUT WITH POTATOES. In a 4-quart or larger slow cooker, place 1 (12- to 14-ounce) package reduced-fat kielbasa (cut into chunks), 2 (14.5-ounce) cans rinsed and drained sauerkraut, 1 teaspoon caraway seeds, 4 medium halved red potatoes, 1 medium sliced onion and 2/3 cup water. Stir, cover and cook on low for 8 hours. Alongside, add PICKLED BEETS. Serve with PUMPERNICKEL BREAD. Add CHUNKY APPLESAUCE for dessert.

Shopping List

reduced-fat kielbasa, canned sauerkraut, caraway seeds, red potatoes, onion, pickled beets, pumpernickel bread, chunky applesauce.

Friday: Meatless

Forget meat tonight and enjoy FETTUCCINE WITH BLUE CHEESE. Cook 12 ounces fettuccine according to directions; add 1 (10-ounce) package frozen green peas (thawed) the last 3 minutes of cooking. Drain. To empty pot, add 1/4 cup half-and-half, 1 cup 1 percent milk, 2 tablespoons chopped green onions and coarse salt and pepper to taste. Simmer 1 minute. Return fettuccine and peas to pot. Sprinkle with 1/4 cup crumbled blue cheese; toss to coat. Serve immediately. Add a ROMAINE SALAD and GARLIC BREAD. RASPBERRY SORBET is dessert.

Plan

Save enough sorbet for Saturday.

Shopping List

fettuccine, frozen green peas, half-and-half, 1 percent milk, green onions, coarse salt, pepper, crumbled blue cheese, romaine, garlic bread, raspberry sorbet.

Saturday: Easy Entertaining

Entertain your guests and put ITALIAN PORK ROAST WITH ROASTED POTATO WEDGES on the menu. Heat oven to 350 degrees. Rub 3 tablespoons Italian seasoning over 1 (2-pound) boneless pork loin roast. Place roast in a shallow pan and roast 25 minutes. Place 4 medium unpeeled potatoes (cut into wedges) and 1/4 cup bottled Italian dressing in a resealable plastic bag; toss to coat. Discard marinade; arrange potatoes around pork roast and return to oven for 20 to 30 minutes or until internal temperature of roast reaches 145 degrees and potatoes are tender. Remove from oven and let pork stand 5 minutes before slicing. Serve with ROASTED ASPARAGUS WITH LEMON, PARMESAN AND GARLIC. Add CRUSTY BREAD. For dessert, leftover RASPBERRY SORBET with BUTTER COOKIES is light.

Shopping List

Italian seasoning, boneless pork loin roast, potatoes, bottled Italian dressing, fresh asparagus, olive oil, coarse salt, pepper, garlic, parmesan cheese, lemons, crusty bread, butter cookies.

ROASTED ASPARAGUS WITH LEMON, PARMESAN AND GARLIC

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 8 minutes

  • 1 pound fresh asparagus, trimmed
  • 2 tablespoons olive oil
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 2 cloves garlic, pressed
  • 3 tablespoons grated parmesan cheese
  • 2 tablespoons fresh lemon juice
  • Lemon wedges for garnish

Heat oven to 400 degrees. In a large bowl, toss asparagus with oil, salt, pepper and garlic. On a lightly oiled large rimmed baking sheet, arrange asparagus in a single layer. Roast 8 minutes or until asparagus is tender-crisp. Return to bowl. Add parmesan and juice; toss to coat. Garnish with lemon wedges; serve immediately. (Adapted from "Martina’s Kitchen Mix," Martina McBride, Oxmoor House.)

Per serving: 101 calories, 4 grams protein, 8 grams fat (66 percent calories from fat), 1.6 grams saturated fat, 5 grams carbohydrate, 3 milligrams cholesterol, 300 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for March 31, 2019

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

Sunday: Family

Prepare your own LEG OF LAMB and serve it with HERB ROASTED DIJON POTATOES. Heat oven to 425 degrees. Mix together 5 tablespoons Dijon mustard, 2 tablespoons olive oil, 1 clove minced garlic and 1/2 teaspoon Italian seasoning. Add 2 pounds cubed red potatoes; toss to coat. Spoon into a rimmed baking sheet coated with cooking spray. Bake 25 to 30 minutes, or until fork-tender; stir occasionally. Make a GRAPE TOMATO AND BROCCOLI FLORET SALAD (halve the tomatoes) tossed with a light vinaigrette and add DINNER ROLLS. For dessert, top slices of ANGEL FOOD CAKE with STRAWBERRIES.

Plan

Save enough lamb, tomato-broccoli salad and cake for Monday. Save enough strawberries for Tuesday.

Shopping List

leg of lamb, Dijon mustard, olive oil, garlic, Italian seasoning, red potatoes, cooking spray, grape tomatoes, fresh broccoli, light vinaigrette, dinner rolls, angel food cake, strawberries.

Monday: Heat and Eat

Make LAMB SANDWICHES ON ROSEMARY BREAD. Brush the bread with olive oil and layer it with leftover lamb slices, roasted red peppers, goat cheese and arugula. Serve with leftover TOMATO-BROCCOLI SALAD. Drizzle CHOCOLATE SYRUP over the leftover CAKE for dessert.

Shopping List

rosemary or other bread for sandwiches, olive oil, roasted red peppers, goat cheese, arugula, chocolate syrup.

Tuesday: Meatless

CHEDDAR AND PEAR PANINI is a great no-meat sandwich. For 2 sandwiches: Heat panini press or stovetop grill to medium. Mix 2 tablespoons mango chutney and 1 tablespoon low-fat mayonnaise in a small bowl. Spread mixture over 4 slices whole-grain bread. Top with 3 ounces sharp light cheddar cheese (thinly sliced and divided). Divide and top with 1/4 of a pear (or apple), thinly sliced, and remaining cheese and bread slices, chutney side down. Coat outside of slices with cooking spray. Place on panini press or grill, coated side down; cook 4 to 8 minutes or until cheese has melted. Cut in half; serve with deli COLESLAW. Add OVEN FRIES (from frozen). For dessert, scoop some VANILLA ICE CREAM and top it with leftover STRAWBERRIES.

Plan

Save leftover ice cream for Friday.

Shopping List

mango chutney, low-fat mayonnaise, whole-grain bread, sharp light cheddar cheese, pears or apples, cooking spray, deli coleslaw, frozen oven fries, vanilla ice cream.

Wednesday: Budget

The REALLY GOOD TUNA CASSEROLE went over big-time at our house. Serve this update of a family favorite with a SPINACH SALAD and CRUSTY BREAD. TROPICAL FRUIT is good for dessert.

Shopping List

cooking spray, no-yolk medium noodles, butter, red bell pepper, onion, fresh mushrooms, flour, 1 percent milk, shredded 50 percent light sharp cheddar cheese, canned water-packed albacore tuna, coarse salt, black pepper, panko crumbs, fresh spinach, crusty bread, tropical fruit.

REALLY GOOD TUNA NOODLE CASSEROLE

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: about 35 minutes

  • 6 ounces no-yolk medium noodles
  • 2 teaspoons butter, divided
  • 1 small red bell pepper, chopped
  • 1/2 medium onion, chopped
  • 1 cup sliced fresh mushrooms
  • 2 tablespoons flour
  • 1 1/4 cups 1 percent milk
  • 1/2 cup shredded 50 percent light sharp cheddar cheese
  • 2 (5-ounce) cans water-packed albacore tuna, drained and flaked
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon black pepper
  • 1/3 cup dried panko crumbs

Heat oven to 350 degrees. Coat a 2-quart baking dish with cooking spray; set aside. Cook noodles according to package directions; drain. Meanwhile, combine 1 teaspoon butter, bell pepper, onion and mushrooms in a large container and microwave on high (100 percent power) for 30 seconds; drain. Whisk together flour and milk until smooth. Stir into vegetable mixture; cover and microwave on high for 2 minutes. Stir, re-cover and cook for 1 minute. Stir and continue cooking in 30-second increments until thickened. Remove from microwave, add cheese and stir until melted. Stir in tuna, cooked noodles, salt and pepper, and spoon into baking dish. Bake, covered, 25 minutes. Mix together panko crumbs and the 1 teaspoon remaining butter (melted); sprinkle over casserole and bake 5 more minutes or until bubbly. Serve immediately.

Per serving: 365 calories, 30 grams protein, 7 grams fat (17 percent calories from fat), 3.2 grams saturated fat, 46 grams carbohydrate, 48 milligrams cholesterol, 521 milligrams sodium, 3 grams fiber.

Thursday: Express

Pick up a ROTISSERIE CHICKEN and serve it with BAKED POTATOES topped with BROCCOLI AND CHEESE SAUCE (from frozen). Add WHOLE-GRAIN ROLLS. Stop by the bakery for BROWNIES for something sweet.

Plan

Save 2 cups chopped chicken and enough brownies for Friday.

Shopping List

rotisserie chicken, potatoes to bake, frozen broccoli and cheese sauce, whole-grain rolls, brownies.

Friday: Kids

Let the kids help prepare TEX-MEX CHICKEN POT PIE with the leftover chicken. The whole family will enjoy it with CELERY STICKS and DIP. Everyone will line up for warmed leftover BROWNIES topped with leftover ICE CREAM and CHOCOLATE SPRINKLES.

Shopping List

burrito-sized flour tortillas, canned condensed cream of mushroom soup, canned chicken breast (if needed), packaged frozen vegetables for soup, canned chopped mild green chilies, cilantro, cooking spray, celery, dip, chocolate sprinkles.

TEX-MEX CHICKEN POT PIE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 45 minutes

  • 2 burrito-sized flour tortillas (see NOTE)
  • 1 (10 3/4-ounce) can condensed cream of mushroom soup
  • 2 cups cooked chicken or 1 (12-ounce) can chicken breast (see NOTE)
  • 1 (16-ounce) package frozen vegetables for soup, thawed and drained
  • 1 (4 1/2-ounce) can mild chopped green chilies
  • 1/3 cup chopped cilantro

Heat oven to 375 degrees. Line the bottom of a 9-inch pie plate with 1 warmed (see note) tortilla. In a large bowl, mix soup, chicken, vegetables, chilies and cilantro. Spoon into lined pie plate. Top with the other warmed tortilla. Coat with cooking spray. Cover with foil and bake 20 minutes. Uncover and bake 25 more minutes or until top is golden and filling is hot. Cut into 6 wedges and serve immediately.

NOTES: To warm tortillas: Roll in damp white paper towels and microwave on high (100 percent power) 20 seconds or until heated. Use canned chicken if needed.

Per serving: 201 calories, 17 grams protein, 5 grams fat (22 percent calories from fat), 1.3 grams saturated fat, 23 grams carbohydrate, 39 milligrams cholesterol, 623 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

Our guests enjoyed THAI SHRIMP WITH ANGEL HAIR PASTA. Add a BIBB LETTUCE SALAD and BAGUETTE. For dessert, FRUIT TARTS are easy.

Shopping List

dried lemongrass stalks, dry white wine, coarse salt, garlic powder, Szechwan seasoning, cornstarch, fresh or frozen large shrimp, angel hair pasta, fresh spinach, salted nuts (such as cashews or almonds), bibb lettuce, baguette, fruit tarts.

THAI SHRIMP WITH ANGEL HAIR PASTA

Servings: makes 4 servings

Prep time: about 25 minutes

Cook time: about 10 minutes, plus pasta

  • 3 dried lemongrass stalks
  • 3 cups hot water
  • 1/2 cup dry white wine
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon garlic powder
  • 2 teaspoons Szechwan seasoning
  • 2 tablespoons cornstarch
  • 2 tablespoons tepid water
  • 1 pound fresh or frozen large shrimp, thawed, peeled, deveined and tails removed
  • 6 ounces angel hair pasta
  • 5 cups torn fresh spinach leaves
  • 1/4 cup salted nuts (such as cashews or almonds)
  • Place lemongrass and hot water in a 1-quart glass measure; cover and microwave on high (100 percent power) 5 minutes; cool. Remove lemongrass to cutting board. Reserve water. Slice lemongrass lengthwise, then finely chop. In a large nonstick skillet, combine lemongrass, reserved water, wine, salt, garlic powder and Szechwan seasoning; bring to a boil. Mix cornstarch with tepid water and stir into lemongrass mixture; cook and stir 1 to 2 minutes or until mixture thickens slightly. Add shrimp and cook 3 to 4 minutes or until it turns pink. (If using frozen shrimp, cook 2 minutes.)

Meanwhile, cook pasta according to directions; drain and rinse. Return to cooking pan. Add spinach and shrimp mixture to pasta; toss. Garnish with nuts.

Per serving: 325 calories, 28 grams protein, 5 grams fat (15 percent calories from fat), 1 gram saturated fat, 40 grams carbohydrate, 159 milligrams cholesterol, 451 milligrams sodium, 2 grams fiber.

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