health

7 Day Menu Planner for April 21, 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 MEDITERRANEAN BEEF POT ROAST. Serve with STEAMED MIXED VEGETABLES. Add a ROMAINE SALAD and CRUSTY BREAD. Enjoy CHERRY COBBLER for dessert.

Plan

Save enough cobbler for Monday.

Shopping List

boneless beef shoulder roast, flour, olive oil, balsamic vinegar, onions, shallots, dates, coarse salt, pepper, mixed vegetables to steam, romaine, crusty bread, cherry cobbler.

MEDITERRANEAN BEEF POT ROAST

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 2 1/2 to 3 1/4 hours

  • 1 (2 1/2- to 3-pound) boneless beef shoulder roast
  • 1/4 cup flour
  • 2 tablespoons olive oil
  • 1 1/2 cups water
  • 1/4 cup balsamic vinegar
  • 2 small onions, halved and sliced
  • 4 medium shallots, sliced
  • 1/4 cup chopped dates
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper

Heat oven to 325 degrees. Lightly coat roast with flour. Heat oil in Dutch oven over medium heat. Brown roast evenly on both sides (6 to 8 minutes total); remove. Add water and vinegar to pan; cook and stir until brown bits are dissolved. Return roast to pan. Add onions, shallots, dates, salt and pepper; bring to a boil. Cover tightly. Bake 2 1/2 to 3 1/4 hours or until roast is fork-tender. Remove roast; keep warm. Cook liquid and vegetables on medium-high to desired consistency for sauce. Carve roast across grain. Serve with sauce.

Per serving: 246 calories, 27 grams protein, 10 grams fat (36 percent calories from fat), 2.6 grams saturated fat, 13 grams carbohydrate, 81 milligrams cholesterol, 176 milligrams sodium, 1 gram fiber.

Monday: Express

Buy and heat BRATWURST for a fast meal. Smear it with spicy brown mustard. Serve with quartered RED POTATOES tossed with a little butter and chopped fresh dill and some deli COLESLAW. Add RYE BREAD. Heat the leftover COBBLER for dessert.

Shopping List

bratwurst, spicy brown mustard, red potatoes, butter, fresh dill, deli coleslaw, rye bread.

Tuesday: Kids

Everyone at our house liked the sloppy Joe-style BARBECUE TURKEY AND BEANS. We served it open-face over toasted whole-grain buns. Add OVEN FRIES (from frozen) and deli CARROT SALAD. PEARS make a good dessert.

Tip

Everyone at our house liked the sloppy Joe-style BARBECUE TURKEY AND BEANS. We served it open-face over toasted whole-grain buns. Add OVEN FRIES (from frozen) and deli CARROT SALAD. PEARS make a good dessert.

Plan

If time permits, assemble tomorrow's lasagna tonight, cover and refrigerate.

Shopping List

bone-in skinless turkey thighs, canned baked beans, onions, barbecue sauce, spicy brown or other mustard, cumin, coarse salt, whole-grain buns, frozen oven fries, deli carrot salad, pears, jalapeno peppers (if desired).

BARBECUE TURKEY AND BEANS

Servings: makes 12 servings

Prep time: 15 minutes

Cook time: 8 hours on low, or 4 hours on high

  • 2 pounds bone-in skinless turkey thighs
  • 1 (28-ounce) can baked beans
  • 1 1/2 cups chopped onions
  • 1 cup barbecue sauce
  • 1 tablespoon spicy brown or other mustard
  • 1 teaspoon cumin
  • 1 teaspoon coarse salt

Place turkey in a 4-quart or larger slow cooker. Separately, combine beans, onions, barbecue sauce, mustard, cumin and salt; mix well. Pour over turkey. Cook 8 hours on low or 4 hours on high. Remove turkey and shred with 2 forks. Discard bones. Return meat to cooker, mix well and serve.

Per serving: 174 calories, 12 grams protein, 2 grams fat (12 percent calories from fat), 0.6 gram saturated fat, 23 grams carbohydrate, 43 milligrams cholesterol, 662 milligrams sodium, 3 grams fiber.

Wednesday: Meatless

LAZY LASAGNA works for me! Heat oven to 375 degrees. Combine 2 (15-ounce) containers reduced-fat ricotta cheese, 4 beaten egg whites, 2 cups shredded part-skim mozzarella cheese and 1/2 cup freshly grated parmesan cheese; mix well. In a 9-by-13-inch baking dish, spread 1 cup (of 4 cups) red pasta sauce. Layer 4 (of 12 total) pre-cooked lasagna noodles, 1 cup pasta sauce, and half the cheese mixture. Repeat layers (noodles, sauce, cheese), then add the last 4 noodles and 1 more cup sauce. Cover with non-stick foil; bake 1 hour. Uncover and sprinkle with 1 cup mozzarella and 1/4 cup Parmesan cheese. Bake 10 more minutes; let stand 10 minutes. Serve with a packaged ITALIAN SALAD and GARLIC BREAD. How about TAPIOCA PUDDING for dessert?

Tip

LAZY LASAGNA works for me! Heat oven to 375 degrees. Combine 2 (15-ounce) containers reduced-fat ricotta cheese, 4 beaten egg whites, 2 cups shredded part-skim mozzarella cheese and 1/2 cup freshly grated parmesan cheese; mix well. In a 9-by-13-inch baking dish, spread 1 cup (of 4 cups) red pasta sauce. Layer 4 (of 12 total) pre-cooked lasagna noodles, 1 cup pasta sauce, and half the cheese mixture. Repeat layers (noodles, sauce, cheese), then add the last 4 noodles and 1 more cup sauce. Cover with non-stick foil; bake 1 hour. Uncover and sprinkle with 1 cup mozzarella and 1/4 cup Parmesan cheese. Bake 10 more minutes; let stand 10 minutes. Serve with a packaged ITALIAN SALAD and GARLIC BREAD. How about TAPIOCA PUDDING for dessert?

Plan

Save half the lasagna for Thursday night.

Shopping List

reduced-fat ricotta cheese, eggs, shredded part-skim mozzarella cheese, parmesan cheese, red pasta sauce, pre-cooked lasagna noodles, packaged Italian salad, garlic bread, tapioca pudding.

Thursday: Heat and Eat

You've done the work -- now relax and reheat the leftover LASAGNA for an easy dinner. Serve with a MIXED GREEN SALAD and ITALIAN BREAD. Add refreshing LEMON SHERBET for dessert.

Shopping List

mixed greens, Italian bread, lemon sherbet.

Friday: Budget

Buy one of the canned reduced-sodium tomato soups and add cooked rice for your own TOMATO RICE SOUP. We liked the soup with GRILLED CHEESE SANDWICHES and PICKLES on the side. Make SUNDAES by spooning fresh STRAWBERRIES over CHOCOLATE ICE CREAM.

Shopping List

canned reduced-sodium tomato soup, rice, bread and cheese for sandwiches, your favorite pickles, fresh strawberries, chocolate ice cream.

Saturday: Easy Entertaining

Prepare ROSEMARY MARINATED LAMB CHOPS and serve with WHITE BEAN SALAD WITH MINT AND RED ONION. In a medium bowl, mix 1/2 cup chopped red onion and 3 tablespoons sherry vinegar; let sit for 15 minutes. Add 1 (15-ounce) can rinsed reduced-sodium white beans, 1/2 cup coarsely chopped fresh spearmint or other mint leaves, 1/2 cup chopped red bell pepper, 2 tablespoons rinsed capers, 2 tablespoons extra-virgin olive oil and coarse salt and black pepper to taste. Toss to mix. Alongside, add steamed sliced fresh ZUCCHINI and WHOLE-GRAIN ROLLS. Buy CHEESECAKE and spoon leftover STRAWBERRIES over it for dessert.

Shopping List

dried crushed rosemary, dried thyme, black pepper, garlic powder, coarse salt, onion, orange juice, dry white wine, extra-virgin olive oil, loin lamb chops, red onion, sherry vinegar, canned reduced-sodium white beans, fresh spearmint or other mint, red bell pepper, capers, fresh zucchini, whole-grain rolls, cheesecake.

ROSEMARY MARINATED LAMB CHOPS

Servings: makes 8 lamb chops

Prep time: 10 minutes; marinating time: 30 to 60 minutes

Cook time: about 10 minutes

  • 2 teaspoons dried crushed rosemary
  • 1 teaspoon dried thyme
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1/2 teaspoon coarse salt
  • 1 cup finely chopped onion
  • 1/2 cup orange juice
  • 1/4 cup dry white wine
  • 3 tablespoons extra-virgin olive oil, divided
  • 8 loin lamb chops, cut 1 to 1 1/4 inches thick

Combine rosemary, thyme, pepper, garlic powder and salt; mix well. Add onion, orange juice, wine and 2 tablespoons of the oil. Whisk together and reserve 1/2 cup for later. Place lamb in resealable plastic bag; add marinade. Turn to coat. Refrigerate 30 to 60 minutes. Remove lamb (do not remove onion pieces from chops), blot with paper towel and discard marinade. Heat remaining oil in a heavy skillet on medium-high. Sear lamb 4 minutes on one side or until well-browned. Turn and cook 4 more minutes or until desired doneness. Add reserved marinade and simmer 2 minutes. Remove lamb to serving platter. Pour marinade over lamb. Serve immediately.

Per chop: 171 calories, 19 grams protein, 9 grams fat (50 percent calories from fat), 2.6 grams saturated fat, 2 grams carbohydrate, 58 milligrams cholesterol, 172 milligrams sodium, no fiber.

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.

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