health

7 Day Menu Planner for September 08, 2019

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

Sunday: Family

Treat the family to BAKED LAMB CHOPS. Serve the savory chops with COUSCOUS.

Alongside, add CUCUMBERS WITH MINT SAUCE: Peel, halve, seed and slice the cucumbers. Combine 2 cups fat-free plain yogurt, 1/4 cup chopped fresh mint, and coarse salt and pepper to taste. Drizzle sauce over cucumbers and serve.

Add FLATBREAD. For dessert, make a simple CHOCOLATE PIE by spooning instant chocolate pudding (made with 1% milk) into a ready-to-serve graham cracker pie crust. Top with any whipped topping. Refrigerate until ready to serve.

Plan

Save enough pie for Monday.

Shopping List

flour, coarse salt, black pepper, lamb rib chops, onion soup mix, red bell pepper, sliced fresh mushrooms, mild salsa, Worcestershire sauce, couscous, cucumbers, fat-free plain yogurt, fresh mint, flatbread, instant chocolate pudding mix, 1% milk, ready-to-serve graham cracker pie crust, whipped topping.

BAKED LAMB CHOPS

Servings: makes 9 servings

Prep time: 15 minutes

Cook time: 45 minutes

  • 1 tablespoon flour
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 18 (2- to 3-ounce) lamb rib chops
  • 1 (1-ounce) package onion soup mix
  • 1 medium red bell pepper, cut into strips
  • 8 ounces sliced fresh mushrooms
  • 1 cup mild salsa
  • 1 tablespoon Worcestershire sauce

Heat oven to 375 degrees. Combine flour, salt and pepper. Tear a 28-by-18-inch piece of heavy-duty foil and place in a 9-by-13-inch baking dish. Place chops in dish in a single layer and sprinkle evenly with flour mixture. Top with soup mix, bell pepper, mushrooms, salsa and Worcestershire sauce. Double-fold top and ends of foil, leaving enough room for air circulation. Bake 45 minutes. Open packet away from your face. Serve immediately.

Per serving: 163 calories, 20 grams protein, 6 grams fat (36 percent calories from fat), 2.3 grams saturated fat, 6 grams carbohydrate, 58 milligrams cholesterol, 472 milligrams sodium, 1 gram fiber.

Monday: Express

How about steak tonight? CUBE STEAKS, that is. Whisk together 1 egg and 3 tablespoons milk. Dip steaks into egg mixture and then into dry bread crumbs to coat. In a nonstick skillet, cook on medium in 2 teaspoons hot canola oil 3 minutes per side or until browned. Drain on paper towels. Serve with CURLY FRIES (from frozen), GREEN BEANS and WHOLE-GRAIN ROLLS. Slice the leftover PIE for dessert.

Shopping List

eggs, milk, cube steaks, dry bread crumbs, canola oil, frozen curly fries, green beans, whole-grain rolls.

Tuesday: Budget

Save some pennies with CHICKEN-CORN CHOWDER OLE. Serve the hearty soup with a BABY SPINACH SALAD garnished with thinly sliced red onion rings. Add SESAME BREAD STICKS. CHUNKY APPLESAUCE is an easy dessert.

Plan

Save enough chowder for Wednesday.

Shopping List

butter, onion, red potatoes, garlic, 2% milk, shredded Monterey jack cheese, canned chicken breast, cream-style corn, canned chopped green chilies, hot sauce, coarse salt, cumin, cilantro, fresh baby spinach, red onion, sesame bread sticks, chunky applesauce.

CHICKEN-CORN CHOWDER OLE

Servings: makes about 9 1/2 cups

Prep time: 15 minutes

Cook time: less than 25 minutes

  • 1 teaspoon butter
  • 1 small onion, chopped
  • 2 pounds red potatoes, cut into 1/2-inch cubes
  • 2 cloves garlic, minced
  • 2 cups 2% milk
  • 1 cup shredded Monterey jack cheese
  • 2 (10- to 12-ounce) cans chicken breast with liquid
  • 2 (14 3/4-ounce) cans cream-style corn
  • 1 (4-ounce) can chopped green chilies with liquid
  • 1/2 teaspoon hot sauce
  • 1/4 teaspoon coarse salt
  • 1 teaspoon cumin
  • 2 tablespoons chopped fresh cilantro

Combine butter, onion, potatoes and garlic; cover and microwave on high (100% power) 6 minutes or until softened. Spoon into a Dutch oven and add milk, cheese, chicken with liquid, corn, chilies with liquid, hot sauce, salt and cumin; cook on low, stirring often, 15 minutes. Stir in cilantro and serve immediately.

Per cup: 274 calories, 21 grams protein, 7 grams fat (22 percent calories from fat), 3 grams saturated fat, 34 grams carbohydrate, 42 milligrams cholesterol, 513 milligrams sodium, 4 grams fiber.

Wednesday: Heat and Eat

Heat and thicken the leftover CHOWDER by mixing together a little water and arrowroot and stirring it into the chowder. Serve it over BROWN RICE for an easy meal. Add a ROMAINE SALAD and SOURDOUGH ROLLS. For dessert, TROPICAL FRUIT is good.

Shopping List

arrowroot, brown rice, romaine, sourdough rolls, tropical fruit.

Thursday: Meatless

Forget about meat and enjoy BLACK BEANS SUPREME tonight. Heat 1 tablespoon canola oil in a Dutch oven on medium-high. Add 1 medium chopped onion and cook 8 minutes or until softened. Add 1 cup rice and 2 cups water and bring to a boil. Reduce heat and simmer 20 minutes. Add 1 (1.3-ounce) package sloppy Joe seasoning mix, 1 (15-ounce) can rinsed reduced-sodium black beans and 1 (14 1/2-ounce) can no-salt-added diced tomatoes; mix well. Cook on medium 5 minutes or until heated through. Garnish with reduced-fat sour cream and chopped cilantro. Serve with a RED-TIPPED LETTUCE SALAD and CORNBREAD (from mix). Buy ICE CREAM SANDWICHES for dessert.

Shopping List

canola oil, onion, rice, package sloppy Joe seasoning mix, canned reduced-sodium black beans, canned no-salt-added diced tomatoes, reduced-fat sour cream, cilantro, red-tipped lettuce, cornbread mix, ice cream sandwiches.

Friday: Kids

Impress the kids with TACO CASSEROLE tonight. Heat oven to 400 degrees. Heat a large nonstick skillet on medium. Add 1 pound lean ground beef or ground turkey breast and cook 6 minutes or until no longer pink; drain. Stir in 1 (1 1/2-ounce) package lower-sodium taco seasoning mix, 2 (16-ounce) cans rinsed reduced-sodium pinto beans, 2 (8-ounce) cans no-salt-added tomato sauce, and 1 (11-ounce) can rinsed no-salt-added whole kernel corn. Bring to a boil. Reduce heat and simmer 5 minutes. Spoon into a 2-quart baking dish. Sprinkle with 1 cup 50% reduced-fat shredded cheddar cheese and 1 cup crushed tortilla chips. Bake 5 to 10 minutes or until hot and cheese is melted. Garnish with reduced-fat sour cream, shredded lettuce and chopped tomatoes. For dessert, PEANUT BUTTER COOKIES are kid-approved.

Shopping List

lean ground beef or ground turkey breast, lower-sodium taco seasoning mix, canned reduced-sodium pinto beans, canned no-salt-added tomato sauce, canned no-salt-added whole kernel corn, 50% reduced-fat shredded cheddar cheese, tortilla chips, reduced-fat sour cream, lettuce, tomatoes, peanut butter cookies.

Saturday: Easy Entertaining

Our guests wanted seconds of the GREEK SHRIMP WITH FETA, and so did we. Add a BOSTON LETTUCE SALAD and CRUSTY BREAD. CHEESECAKE topped with any BERRIES is a stress-free dessert.

Shopping List

cooking spray, baking potatoes, extra-virgin olive oil, coarse salt, black pepper, broccoli florets, peeled and deveined shrimp, garlic, lemon, dried oregano, crumbled feta cheese, Boston lettuce, crusty bread, cheesecake, any berries.

GREEK SHRIMP WITH FETA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 1 pound baking potatoes cut into 1 1/2-inch chunks
  • 3 tablespoons extra-virgin olive oil, divided
  • 3/4 teaspoon coarse salt, divided
  • 1/2 teaspoon ground black pepper, divided
  • 5 cups broccoli florets (about 1 pound)
  • 1 1/2 pounds peeled and deveined shrimp (24 to 30 individual shrimp)
  • 1 clove garlic, grated
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon dried oregano
  • 1/4 cup crumbled feta cheese

Heat oven to 450 degrees. Coat a sheet pan with cooking spray. In a large bowl, combine potatoes with 1 tablespoon of oil. Toss with 1/4 teaspoon salt and 1/4 teaspoon pepper. Spread potatoes on sheet pan in a single layer; roast 15 minutes. Meanwhile, combine broccoli and 1 tablespoon oil in same bowl. Toss with 1/4 teaspoon salt and 1/8 teaspoon pepper. Remove pan from oven, turn potatoes and slide to one side of pan. Add broccoli and roast 15 minutes. While vegetables cook, combine shrimp, remaining oil, garlic, lemon juice, oregano and remaining salt and pepper. Slide broccoli to side of pan; add shrimp. Roast 5 to 7 minutes or until shrimp are pink and cooked through. Remove from oven; sprinkle with feta cheese and serve. (Adapted from "Hero Dinners" by Marge Perry and David Bonom; William Morrow.)

Per serving: 389 calories, 41 grams protein, 14 grams fat (30 percent calories from fat), 3.1 grams saturated fat, 29 grams carbohydrate, 282 milligrams cholesterol, 712 milligrams sodium, 6 grams fiber.

health

7 Day Menu Planner for September 01, 2019

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

Sunday: Family

Fire up the grill for FLAT IRON STEAKS (or top blade steaks), and offer HORSERADISH SAUCE on the side. Serve the steaks with HASSELBACK ROASTED POTATOES. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For dessert, top ANGEL FOOD CAKE with STRAWBERRY ICE CREAM.

Tip

Fire up the grill for FLAT IRON STEAKS (or top blade steaks), and offer HORSERADISH SAUCE on the side. Serve the steaks with HASSELBACK ROASTED POTATOES. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For dessert, top ANGEL FOOD CAKE with STRAWBERRY ICE CREAM.

Plan

Cook enough steak, bake 1 extra plain potato and save enough cake for Monday. Save enough ice cream for Tuesday.

Shopping List

flat iron (or top blade) steaks for grilling, horseradish sauce, yellow potatoes, lemon, prosciutto, garlic, coarse salt, pepper, olive oil, chives, romaine, whole-grain rolls, angel food cake, strawberry ice cream.

HASSELBACK ROASTED POTATOES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 1 hour

  • 4 medium yellow potatoes
  • 1 lemon, halved and thinly sliced
  • 2 to 3 ounces prosciutto
  • 4 cloves garlic, thinly sliced
  • Coarse salt and pepper to taste
  • Olive oil
  • Chopped chives for garnish

Heat oven to 400 degrees. Cut each potato across its width into thin slices, stopping 1/2 inch before the bottom so the slices are still joined at the base. Insert one lemon slice, one strip prosciutto and one garlic slice into each cut. Place potatoes in roasting pan; season with salt and pepper and drizzle with oil. Roast 1 hour or until golden and tender. Garnish with chives.

Per serving: 258 calories, 9 grams protein, 2 grams fat (8 percent calories from fat), 0.8 gram saturated fat, 51 grams carbohydrate, 12 milligrams cholesterol, 271 milligrams sodium, 6 grams fiber.

Monday: Heat and Eat

Make STEAK SALAD for dinner. Buy any packaged green salad and any salad dressing; toss with diced leftover baked potato and halved cherry tomatoes. Layer slices of leftover steak over top of salad. Sprinkle with crumbled gorgonzola cheese.

Serve with BREAD STICKS. For dessert, spoon SLICED PEACHES over leftover CAKE.

Tip

Make STEAK SALAD for dinner. Buy any packaged green salad and any salad dressing; toss with diced leftover baked potato and halved cherry tomatoes. Layer slices of leftover steak over top of salad. Sprinkle with crumbled gorgonzola cheese.

Serve with BREAD STICKS. For dessert, spoon SLICED PEACHES over leftover CAKE.

Shopping List

any packaged green salad, any salad dressing, cherry tomatoes, gorgonzola cheese, bread sticks, peaches.

Tuesday:

Wednesday: Express

Make it fast tonight with FISH WRAPS. Prepare any packaged frozen breaded fish according to directions. Meanwhile, heat whole-grain tortillas. Place fish in tortillas, top with deli coleslaw and wrap. Serve with HASH-BROWNED POTATOES (from frozen) and PETITE GREEN PEAS (from frozen). Bite into NECTARINES for dessert.

Shopping List

packaged frozen breaded fish, whole-grain tortillas, deli coleslaw, frozen hash-browned potatoes, frozen petite green peas, nectarines.

Thursday: Kids

The kids can help prepare SOUTHWESTERN LAYERED SALAD. In a large nonstick skillet, cook 1 pound lean ground beef 6 minutes or until no longer pink; drain. Add 1 (11-ounce) can Southwestern-style corn with the liquid. Sprinkle with 2 tablespoons (1 ounce) less-sodium taco seasoning. Cook on medium 2 or 3 minutes, stirring constantly, until blended and thoroughly heated. Meanwhile, on a large platter, arrange 6 cups torn romaine. Arrange beef mixture over lettuce. Sprinkle with 1/2 cup Mexican cheese blend. Drizzle with 1/2 cup ranch dressing; top with 1 cup corn chips. Garnish with salsa.

Serve with CARROT AND CELERY STICKS. Add FRESH CHERRIES for dessert.

Shopping List

lean ground beef, Southwestern-style canned corn, less-sodium taco seasoning, romaine, Mexican cheese blend, ranch dressing, corn chips, salsa, carrots, celery, fresh cherries.

Friday: Budget

This economical SPICY CHICKEN STEW goes into our "favorites" file. Add a GREEN SALAD on the side and CRUSTY ROLLS. KIWI SLICES are an easy dessert.

Shopping List

brown rice, olive oil, onion, garlic, boneless skinless chicken breasts, curry powder, Caribbean jerk seasoning, black pepper, dry red wine or unsalted chicken broth, capers, canned reduced-sodium black beans, canned Italian-style diced tomatoes, salad greens, crusty rolls, kiwis.

SPICY CHICKEN STEW

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 20 minutes, plus rice

  • 1 cup uncooked brown rice
  • 2 teaspoons olive oil
  • 1 cup onion, chopped
  • 1 1/2 teaspoons minced garlic
  • 1 pound boneless skinless chicken breasts, cut into bite-size pieces
  • 1 teaspoon curry powder
  • 2 teaspoons Caribbean jerk seasoning
  • 1/2 teaspoon cracked pepper
  • 1/4 cup dry red wine or unsalted chicken broth
  • 2 tablespoons drained capers
  • 1 (16-ounce) can reduced-sodium black beans, rinsed
  • 1 (14.5-ounce) can Italian-style diced tomatoes with juice

Cook rice according to directions. Meanwhile, heat oil in a large nonstick skillet over medium-high. Add onion and garlic; cook 5 minutes or until tender. In a medium bowl, combine chicken, curry, jerk seasoning and pepper. Add chicken mixture to skillet; cook 4 minutes. Stir in wine, capers, beans and tomatoes. Cover, reduce heat to low and simmer 10 minutes or until tender. Serve over rice.

Per serving: 309 calories, 24 grams protein, 5 grams fat (13 percent calories from fat), 0.9 gram saturated fat, 43 grams carbohydrate, 48 milligrams cholesterol, 387 milligrams sodium, 8 grams fiber.

Saturday: Easy Entertaining

Treat your guests to TANDOORI TURKEY WITH GRILLED ONIONS. Serve with BASMATI RICE, FRESH GREEN BEANS and NAAN. For dessert, buy FRUIT TARTS.

Shopping List

plain fat-free yogurt, canola oil, garlic, curry powder, cinnamon, turkey cutlets, coarse salt, pepper, white onions, cooking spray, basmati rice, fresh green beans, naan, fruit tarts.

TANDOORI TURKEY WITH GRILLED ONIONS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 15 minutes

  • 1 (16-ounce) container plain fat-free yogurt
  • 2 tablespoons canola oil
  • 3 cloves garlic, minced
  • 3 tablespoons curry powder
  • 2 teaspoons cinnamon
  • 1 1/4 pounds turkey cutlets
  • Coarse salt and pepper to taste
  • 2 small white onions

Whisk together yogurt, oil, garlic, curry powder and cinnamon. Pour marinade into a large resealable plastic bag. Season turkey with salt and pepper and add to bag. Seal and turn to coat. Refrigerate 30 minutes to 24 hours (see NOTE). When ready to cook, heat grill or broiler. Peel and cut onions into quarters. Remove turkey cutlets and place on grill or broiler. Brush with marinade if desired. Coat onions with cooking spray and place on grill or broiler. Grill turkey 4 to 5 minutes total, turning once and basting with marinade. Discard remaining marinade. Grill onions 5 minutes; turn and grill 5 to 7 minutes more or until soft.

NOTE: The longer the marinating time, the spicier the flavor.

Per serving: 227 calories, 37 grams protein, 4 grams fat (16 percent calories from fat), 0.7 gram saturated fat, 10 grams carbohydrate, 97 milligrams cholesterol, 93 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for August 25, 2019

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

Sunday: Family

No need to go to the islands for CARIBBEAN CHICKEN AND RICE SALAD. Serve the entree salad with LEMON POPPY SEED MUFFINS (from a mix).

Make this easy BLUEBERRY PIE for dessert: Bake a frozen piecrust according to directions; cool. Combine 1 (16-ounce) jar blueberry jam or spread and 1/4 teaspoon ground cinnamon; microwave on high 1 minute or until mixture liquefies. Stir in 2 cups fresh blueberries. Spoon mixture into shell. Chill; slice and garnish with light whipped cream and serve.

Plan

Make an extra pie for Monday (Labor Day).

Shopping List

slivered almonds, olive oil, chicken breast tenders, packaged yellow rice, cilantro, sweet onion (such as Vidalia), fresh jalapeno pepper, jerk seasoning, oranges, arrowroot, coarse salt, fresh baby spinach leaves, lemon poppy seed muffin mix, frozen piecrusts, blueberry jam or spread, cinnamon, fresh blueberries, light whipped cream.

CARIBBEAN CHICKEN AND RICE SALAD

Servings: makes 6 servings

Prep time: 25 minutes

Cook time: less than 20 minutes, plus rice

  • 1/2 cup slivered almonds, divided
  • 1 1/2 teaspoons olive oil, divided
  • 12 ounces chicken breast tenders, cut into bite-size pieces
  • 1 (8-ounce) package yellow rice (discard seasoning packet)
  • 1/2 cup chopped cilantro, divided
  • 1/2 cup finely chopped sweet onion (such as Vidalia)
  • 1 fresh jalapeno pepper, seeded and finely chopped
  • 1 teaspoon jerk seasoning
  • 1 1/4 cups fresh orange juice, divided
  • 1 teaspoon arrowroot (see NOTE)
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon orange zest (orange part only)
  • 1 cup orange sections
  • 4 cups fresh baby spinach leaves

Heat a large skillet on medium-high. Add almonds and cook, stirring, until golden; set aside. In same skillet, heat half the oil and cook chicken 4 minutes, stirring, or until almost cooked through. Remove to a warm plate and cover to finish cooking. Meanwhile, cook the rice according to directions. Toss hot rice with 1/4 cup cilantro; set aside to keep warm. For the dressing: Heat the remaining oil in a pan. Add onion, jalapeno pepper and jerk seasoning; cook 5 minutes or until onions are softened. Add 1 cup of orange juice and boil 5 minutes to reduce. Combine the arrowroot and remaining 1/4 cup orange juice and stir into sauce to thicken. Add the salt and orange zest. Toss the cooked chicken, orange sections, half the almonds, remaining 1/4 cup cilantro and spinach together. Add the hot rice and the dressing and toss again to mix thoroughly. Serve topped with remaining almonds.

NOTE: Arrowroot is a flavorless thickening agent. Look for it on the spice aisle or near the flour.

Per serving: 305 calories, 19 grams protein, 7 grams fat (21 percent calories from fat), 0.9 gram saturated fat, 43 grams carbohydrate, 36 milligrams cholesterol, 166 milligrams sodium, 3 grams fiber.

Monday: Budget

Use your slow cooker and celebrate Labor Day with BLACK CHERRY GARLIC SHREDDED CHICKEN on whole-grain toasted buns. Serve with POTATO SALAD and COLESLAW. For dessert, slice the leftover PIE and top it with VANILLA ICE CREAM.

Plan

Save enough pulled chicken, buns and potato salad for Tuesday. Save enough ice cream for Tuesday and Saturday. Save some coleslaw for Thursday.

Shopping List

boneless skinless chicken breasts, brown sugar, black cherry cola soda, balsamic vinegar, less-sodium soy sauce, cornstarch, garlic, crushed red pepper, cilantro, whole-grain buns, potato salad, coleslaw, vanilla ice cream.

BLACK CHERRY GARLIC SHREDDED CHICKEN

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: 7 to 8 hours

  • 2 pounds boneless skinless chicken breasts
  • 1/2 cup packed brown sugar
  • 1/2 cup black cherry cola soda
  • 1/4 cup balsamic vinegar
  • 2 tablespoons less-sodium soy sauce
  • 2 tablespoons cornstarch
  • 6 large cloves garlic, minced
  • 1/4 teaspoon crushed red pepper
  • 2 tablespoons chopped cilantro

Arrange chicken in a 4-quart or larger slow cooker. In a medium bowl, combine sugar, soda, vinegar, soy sauce, cornstarch, garlic and red pepper; stir until blended and pour over chicken. Cover; cook 7 to 8 hours on low. Shred chicken; garnish with cilantro as you serve. (Adapted from www.Swirlsofflavor.com by Gwynn Galvin.)

Per serving: 219 calories, 22 grams protein, 3 grams fat (11 percent calories from fat), 0.6 gram saturated fat, 27 grams carbohydrate, 63 milligrams cholesterol, 254 milligrams sodium, no fiber.

Tuesday: Heat and Eat

No one will mind eating leftover PULLED CHICKEN ON BUNS for dinner. Add the leftover POTATO SALAD along with PICKLES, OLIVES AND CARROT STICKS to munch on. Top the leftover ICE CREAM with FRESH PEACHES.

Shopping List

pickles, olives, carrots, fresh peaches.

Wednesday: Kids

No kid can resist SPAGHETTI AND MEAT SAUCE. Make it super-easy: Buy a jar of their favorite meat sauce and spoon it over cooked spaghetti. Top with a little freshly grated parmesan, and dinner is ready. Add a CHOPPED LETTUCE SALAD and WHOLE-GRAIN ROLLS, and serve PINEAPPLE CHUNKS for dessert.

Shopping List

meat sauce, spaghetti, parmesan cheese, lettuce, whole-grain rolls, pineapple.

Thursday: Express

With the swiftness of a superhero, you'll have REUBEN WRAPS on the table. Spread burrito-size flour tortillas with reduced-fat Russian dressing. Top with leftover coleslaw, thinly sliced deli corned beef and reduced-fat Swiss cheese. Roll, halve and eat. Serve with deli THREE-BEAN SALAD. NECTARINES are dessert.

Shopping List

burrito-size flour tortillas, reduced-fat Russian dressing, deli corned beef, reduced-fat Swiss cheese, deli three-bean salad, nectarines.

Friday: Meatless

With its good flavor and simplicity, you can't go wrong serving MACARONI SOUP WITH BEANS AND CABBAGE. Cook 1 1/2 cups elbow macaroni according to directions; drain. Meanwhile, in a Dutch oven, heat 1 tablespoon canola oil on medium-high. Add 1 medium thinly sliced onion, 1 pound thinly sliced Savoy cabbage, 1 teaspoon minced garlic and 1/4 teaspoon pepper; cook 6 to 8 minutes or until cabbage begins to wilt, stirring often. Add 4 (14-ounce) cans unsalted vegetable broth, 2 (16-ounce) cans rinsed reduced-sodium cannellini beans and 1 1/2 cups water; heat to boiling. Add macaroni; heat through and serve. Cut a LETTUCE WEDGE and top it with sliced hard-cooked eggs and tomato wedges. Serve with CRUSTY BREAD. For dessert, try FRESH PLUMS.

Shopping List

elbow macaroni, canola oil, onion, Savoy cabbage, garlic, pepper, canned unsalted vegetable broth, canned reduced-sodium cannellini beans, lettuce, eggs, tomatoes, crusty bread, fresh plums.

Saturday: Easy Entertaining

This BAKED GROUPER was a hit with our guests. Serve it with RICE tossed with petite GREEN PEAS (from frozen). Add a BIBB LETTUCE SALAD and SOURDOUGH BREAD. For dessert, a dab of leftover ICE CREAM over BROWNIES and drizzled with CHOCOLATE SAUCE will cap off a fine meal.

Shopping List

olive oil, onions, green bell pepper, canned crushed tomatoes, tomato paste, coarse salt, black pepper, skinless grouper filet, lemon pepper seasoning, cayenne pepper, rice, frozen petite green peas, Bibb lettuce, sourdough bread, brownies, chocolate sauce.

BAKED GROUPER

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 40 to 45 minutes

  • 2 tablespoons olive oil
  • 2 small onions, each cut into 6 wedges
  • 1 green bell pepper, cut into strips
  • 3/4 cup canned crushed tomatoes
  • 5 tablespoons tomato paste (see NOTE)
  • Water (if needed)
  • 1/2 teaspoon coarse salt to taste
  • 1/4 teaspoon black pepper to taste
  • 1 1/2 pounds skinless grouper filet, cut into 3-inch pieces
  • 1 teaspoon lemon pepper seasoning
  • 2 to 3 pinches cayenne pepper

Heat oven to 350 degrees. Heat oil in a large nonstick skillet on medium. Add onions and bell pepper; cook and stir 10 minutes or until softened. Stir in crushed tomatoes and tomato paste; cover. Reduce heat to low and simmer. Cook 10 minutes, stirring often, or until onions are soft. (If mixture becomes too thick, thin with some water.) Season with salt and pepper to taste. Put filets in a 9-by-13-inch baking dish, folding under thin ends. Season with lemon pepper seasoning and cayenne pepper. Add sauce and bake 20 to 25 minutes or until fish is opaque throughout.

NOTE: For convenience, look for tomato paste in a tube.

Per serving: 186 calories, 23 grams protein, 6 grams fat (28 percent calories from fat), 0.9 gram saturated fat, 10 grams carbohydrate, 42 milligrams cholesterol, 367 milligrams sodium, 3 grams fiber.

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