health

7 Day Menu Planner for September 29, 2019

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

Sunday: Family

Think tropical as the family enjoys BACON-WRAPPED PORK WITH MANGO-BASIL RELISH. Alongside, serve BROWN RICE tossed with toasted cashews. Add STEAMED FRESH ASPARAGUS and SOURDOUGH BREAD. Slice a CHOCOLATE CAKE for dessert.

Plan

Grill 2 extra plain pork chops and save enough cake for Monday. If time permits, make Monday's soup today. Cook extra brown rice and freeze for Wednesday.

Shopping List

bacon, boneless pork chops, less-sodium soy sauce, limes, cayenne pepper, garlic, mango, fresh basil, brown rice, cashews, fresh asparagus, sourdough bread, chocolate cake.

Monday: Heat and Eat

Make SPLIT-PEA SOUP WITH PORK for an easy meal. In a Dutch oven, combine 12 cups water, 1 (16-ounce) package split peas (picked over and rinsed), 3 chicken bouillon cubes and 2 cups chopped onion; bring to a boil on medium-high. Reduce heat and simmer, uncovered, 1 hour or until peas are almost tender; stir occasionally. Add 1 1/2 cups thinly sliced fresh carrots; simmer 20 minutes or until carrots are almost tender. Stir in 1 to 2 cups diced leftover pork and simmer 10 more minutes. Ladle into bowls and garnish with croutons and reduced-fat sour cream. Add a SPINACH SALAD and CRUSTY BREAD. Leftover CAKE is your dessert.

Shopping List

packaged split peas, chicken bouillon cubes, onions, fresh carrots, croutons, reduced-fat sour cream, fresh spinach, crusty bread.

Tuesday: Meatless

COUSCOUS WITH ROASTED VEGETABLES makes a fine no-meat dinner. Add a MIXED GREEN SALAD and PITA BREAD. For dessert, make instant BUTTERSCOTCH PUDDING with 1% milk, topped with light whipped cream.

Plan

Thaw rice for Wednesday.

Shopping List

couscous, red bell pepper, orange bell pepper, yellow squash, zucchini, coarse salt, black pepper, garlic, Italian seasoning, olive oil, balsamic vinegar, crumbled Greek feta cheese (basil-and-tomato flavored, if available), mixed greens, pita bread, instant butterscotch pudding, 1% milk, light whipped cream.

COUSCOUS WITH ROASTED VEGETABLES

Servings: makes 4 servings

Prep time: less than 15 minutes

Cook time: 12 to 14 minutes, plus couscous

  • 1 cup couscous
  • 1 large red bell pepper, cut into 1/2-inch strips
  • 1 large orange bell pepper, cut into 1/2-inch strips
  • 1 medium yellow squash, cut into 1/4-inch diagonal slices
  • 1 medium zucchini, cut into 1/4-inch diagonal slices
  • 1 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 3/4 teaspoon minced garlic
  • 3/4 teaspoon Italian seasoning
  • 2 tablespoons olive oil
  • 3 tablespoons balsamic vinegar
  • 4 ounces crumbled Greek feta cheese (basil-and-tomato flavored, if available)

Heat oven to 425 degrees. Prepare couscous according to package directions; set aside. In a large bowl, mix together bell peppers, yellow squash and zucchini. Separately, mix together salt, black pepper, garlic, Italian seasoning, olive oil and vinegar. Pour over vegetables and toss to coat. Spread vegetables evenly over large baking sheet covered with foil, reserving marinade. Roast 12 to 14 minutes or until vegetables are softened. Cool vegetables; toss with reserved marinade, couscous and cheese.

Per serving: 326 calories, 13 grams protein, 11 grams fat (29 percent calories from fat), 3.1 grams saturated fat, 45 grams carbohydrate, 10 milligrams cholesterol, 870 milligrams sodium, 5 grams fiber.

Wednesday: Budget

Saving money is easy with economical ACROSS THE BORDER CHICKEN. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 1 pound boneless skinless chicken thighs, cut into strips, and cook 5 minutes, stirring often. Stir in 1 (8-ounce) can no-salt-added tomato sauce, 1 (14.5-ounce) can rinsed no-salt-added corn, 1 (4-ounce) can chopped green chilies, 1 1/2 teaspoons chili powder and 1 teaspoon onion powder. Bring to a boil; reduce heat to medium-low and cook 10 minutes, stirring occasionally. Serve it over warmed leftover RICE. Add a ROMAINE SALAD and make CORNBREAD from a mix. A bowl of PEACHES sounds good for dessert.

Shopping List

canola oil, boneless skinless chicken thighs, canned no-salt-added tomato sauce, canned no-salt-added corn, canned chopped green chilies, chili powder, onion powder, romaine, cornbread mix, peaches.

Thursday: Kids

Expect the kids to love helping you make TACO MONSTER MOUTHS. Serve them with CARROT STICKS. For dessert, halved KIWIS, scooped with a spoon, are fun.

Shopping List

pimento-stuffed green olives, American cheese, taco shells, 95% lean ground beef, less-sodium taco seasoning mix, lettuce, tomatoes, carrots, kiwis.

TACO MONSTER MOUTHS

Servings: makes 6 tacos

Prep time: 15 minutes

Cook time: about 15 minutes

  • 12 large pimento-stuffed green olives
  • 3 slices American cheese
  • 6 flat-bottom taco shells
  • 1 pound 95% lean ground beef
  • 2 tablespoons less-sodium taco seasoning mix
  • 1/3 cup water
  • Shredded lettuce
  • 2 plum tomatoes, cut lengthwise into thirds and pulp removed

Heat oven to 350 degrees. Cut a slit into 1 side of each olive. Cut each of the cheese slices in half vertically with a zigzag line to look like teeth. Arrange taco shells on ungreased cookie sheet. Bake 5 to 7 minutes or until hot. Meanwhile, in a large nonstick skillet, cook beef on medium high 5 to 7 minutes, stirring frequently, until no longer pink; drain. Stir in taco seasoning mix and water. Reduce heat to medium; cook 5 minutes or until water has evaporated.

To assemble, add lettuce to taco shells to look like hair that's sticking out. Divide beef and fill shells. Place each taco on its side on serving plate; insert 1 tomato slice into meat filling to look like the tongue. Place 1 cheese slice with zigzag edge toward meat along top side of taco between the shell and filling for teeth. Press 2 olives onto shell to look like eyes on top.

Per serving: 236 calories, 20 grams protein, 12 grams fat (47 percent calories from fat), 4.8 grams saturated fat, 11 grams carbohydrate, 51 milligrams cholesterol, 838 milligrams sodium, 1 gram fiber.

Friday: Express

Who can resist GRILLED BURGERS (turkey or lean beef on whole-grain buns) with any or all of the trimmings: lettuce, tomato, low-fat mayonnaise, mustard, ketchup, onions and pickles? Accompany the all-American favorite with deli BROCCOLI SALAD and BAKED CHIPS. Scoop RASPBERRY SORBET for dessert.

Plan

Save enough sorbet for Saturday.

Shopping List

ground turkey or lean beef for burgers, whole-grain buns, lettuce, tomatoes, low-fat mayonnaise, mustard, ketchup, onions, pickles, deli broccoli salad, baked chips, raspberry sorbet.

Saturday: Easy Entertaining

Serve your guests DIJON CHICKEN: Heat oven to 375 degrees. Combine 1/2 cup dry bread crumbs, 2 tablespoons freshly grated parmesan cheese, 1/2 teaspoon dried thyme and 1/4 teaspoon pepper; mix well and set aside. Brush 3 tablespoons creamy mustard-mayonnaise blend on 4 (5- to 6-ounce) boneless chicken breasts. Coat in bread crumb mixture; shake off excess. Arrange on a rack coated with cooking spray and place rack in shallow baking dish. Bake 45 minutes or until interal temperature is 165 degrees.

Serve with RICE PILAF. Squeeze fresh lemon juice over steamed fresh GREEN BEANS. Add a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. For a festive dessert, serve leftover SORBET in stemmed glasses and add BUTTER COOKIES alongside.

Shopping List

dry bread crumbs, parmesan cheese, dried thyme, pepper, creamy mustard-mayonnaise blend, boneless chicken breasts, cooking spray, rice pilaf, lemon, fresh green beans, bibb lettuce, whole-grain rolls, butter cookies.

health

7 Day Menu Planner for September 22, 2019

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

Sunday: Family

Take it easy today with a packaged POT ROAST (fully cooked roast with gravy). Serve it with MASHED POTATOES and mix in some fresh snipped chives. Alongside, add BUTTERY GREEN BEANS WITH GLAZED PECANS and CRUSTY ROLLS. For dessert, buy a BOSTON CREAM PIE.

Plan

Save enough roast, gravy, potatoes and pie for Monday.

Shopping List

packaged fully cooked roast beef with gravy, potatoes to mash, fresh chives, olive oil, red onion, garlic, dried marjoram, coarse salt, pepper, dry white wine or unsalted chicken broth, fresh green beans, butter, glazed pecans, crusty rolls, Boston cream pie.

BUTTERY GREEN BEANS WITH GLAZED PECANS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 1 tablespoon olive oil
  • 1/2 cup chopped red onion
  • 2 cloves garlic, minced
  • 1 teaspoon dried marjoram
  • 3/4 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1/3 cup dry white wine or unsalted chicken broth
  • 2 pounds fresh green beans, trimmed
  • 2 tablespoons butter
  • 1/2 cup glazed pecans

Heat oil in a large nonstick skillet on medium high. Cook onion, garlic, marjoram, salt and pepper 2 minutes or until onion is just beginning to soften. Add wine; cook 1 minute. Stir in green beans; cook 8 minutes or until softened, stirring occasionally. Add butter and stir until melted and beans are evenly coated. Transfer to a serving dish; top with pecans and serve. (Adapted from a recipe by Gwynn Galvin, www.SwirlsOfFlavor.com.)

Per serving: 120 calories, 3 grams protein, 8 grams fat (52 percent calories from fat), 2.4 grams saturated fat, 12 grams carbohydrate, 8 milligrams cholesterol, 244 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Make OPEN-FACED HOT ROAST BEEF SANDWICHES for dinner. Place the heated, sliced leftover beef on dense white bread and spoon hot leftover gravy over it all. Heat the leftover POTATOES to accompany the easy meal. Add a LETTUCE WEDGE for some crunch. Slice the leftover BOSTON CREAM PIE for dessert.

Shopping List

dense white bread, lettuce.

Tuesday: Express

Dinner will be on the table in no time with refrigerated TORTELLINI. Spoon MARINARA SAUCE over the heated pasta and garnish with freshly grated parmesan cheese. Serve with MIXED GREENS and GARLIC BREAD. Fresh PINEAPPLE CHUNKS work for dessert.

Shopping List

refrigerated tortellini, marinara sauce, parmesan cheese, mixed greens, garlic bread, fresh pineapple.

Wednesday: Meatless

You'll want PORTOBELLO MUSHROOM STEW in your permanent collection of favorites. Serve the flavor-loaded stew over no-yolk NOODLES. Add a ROMAINE SALAD and TOASTED CHEESE ITALIAN BREAD (place any shredded cheese on sliced Italian bread; broil until cheese melts). Instant BUTTERSCOTCH PUDDING made with 1% milk is dessert.

Shopping List

cooking spray, onion, fresh or dried rosemary, olive oil, portobello mushrooms, whole white mushrooms, canned no-salt-added diced tomatoes, no-salt-added tomato paste, garlic, dry sherry or white wine vinegar, coarse salt, black pepper, crushed red pepper, no-yolk noodles, romaine, any shredded cheese, Italian bread, instant butterscotch pudding, 1% milk.

PORTOBELLO MUSHROOM STEW

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: less than 40 minutes

  • 1 large onion, chopped
  • 1 tablespoon chopped fresh rosemary, or 1 teaspoon dried
  • 2 tablespoons olive oil, divided
  • 2 (6-ounce) packages portobello mushrooms, stems removed, cut into 1/2-inch slices
  • 1 pound whole white mushrooms, stems removed, cut into 1/4-inch slices
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes, with liquid
  • 3 tablespoons no-salt-added tomato paste
  • 2 cloves garlic, minced
  • 1 cup water
  • 1 tablespoon dry sherry or white wine vinegar
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon crushed red pepper

Heat a large nonstick skillet coated with cooking spray on medium. Add onion and rosemary; cook 12 minutes or until onion is lightly browned. Remove to a medium bowl. Return skillet to stove, add 1 tablespoon olive oil and allow to heat. Add portobello mushrooms and cook 7 minutes or until browned. Add portobellos to onion mixture. Repeat cooking procedure with white mushrooms and remaining 1 tablespoon oil. Return onion mixture to skillet and add tomatoes, tomato paste, garlic, water and sherry; mix well. Bring to a boil; reduce heat and simmer 15 minutes. Season with salt, black pepper and crushed red pepper.

Per serving: 162 calories, 7 grams protein, 8 grams fat (38 percent calories from fat), 1.1 grams saturated fat, 20 grams carbohydrate, no cholesterol, 277 milligrams sodium, 5 grams fiber.

Thursday: Kids

The kids will have their hands and faces washed early for SPAGHETTI PIE. Serve with ANTS ON A LOG (celery sticks stuffed with cream cheese and topped with raisins) and SOFT ROLLS. APRICOTS are for dessert.

Shopping List

spaghetti, cooking spray, lean ground beef, ground turkey breast, coarse salt, pepper, no-salt-added tomato sauce, reduced-fat sour cream, green onions, reduced-fat cream cheese, shredded 50% light sharp cheddar cheese, celery sticks, raisins, soft rolls, apricots.

SPAGHETTI PIE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 60 minutes, plus spaghetti

  • 8 ounces spaghetti
  • 1/2 pound lean ground beef
  • 1/2 pound ground turkey breast
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 2 (8-ounce) cans no-salt-added tomato sauce
  • 1 1/2 cups reduced-fat sour cream
  • 1/2 cup green onions, chopped
  • 1/4 cup reduced-fat cream cheese
  • 1 cup shredded 50% light sharp cheddar cheese

Heat oven to 350 degrees. Cook spaghetti according to directions; drain and place in a 2-quart casserole dish coated with cooking spray.

Meanwhile, cook beef and turkey in a large nonstick skillet over medium heat 6 minutes or until no longer pink; drain and return to skillet. Stir in salt, pepper and tomato sauce. Bring to a boil, reduce heat and simmer 20 minutes. Combine sour cream, green onions and cream cheese in a small bowl. Spread over cooked spaghetti. Top with meat mixture. Sprinkle with cheddar cheese. Cover and bake 25 minutes. Uncover and bake 5 more minutes or until cheese is bubbly.

Per serving: 316 calories, 24 grams protein, 12 grams fat (33 percent calories from fat), 6.7 grams saturated fat, 29 grams carbohydrate, 69 milligrams cholesterol, 309 milligrams sodium, 2 grams fiber.

Friday: Budget

Saving money is even better when the result is as good as TEX-MEX CHICKEN. In a Dutch oven over medium heat, combine 2 cups cooked chicken or 1 (12-ounce) can chicken breast, 1 (15-ounce) can rinsed reduced-sodium pinto beans, 1 (11-ounce) can drained Mexican-style corn, 2 cups salsa and 1 (14-ounce) can unsalted chicken broth. Heat through and ladle into bowls; garnish each with a lime wedge. Serve with a SLICED AVOCADO SALAD and BAKED TORTILLA CHIPS. Nibble on SUGAR COOKIES for dessert.

Shopping List

cooked chicken or canned chicken breast, canned reduced-sodium pinto beans, canned Mexican-style corn, salsa, unsalted chicken broth, limes, avocados, lettuce (for salad), baked tortilla chips, sugar cookies.

Saturday: Easy Entertaining

Serve your own GRILLED SHRIMP to your guests with HERBED POLENTA on the side: Bring 3 cups unsalted chicken broth and 1 tablespoon olive oil to a boil over medium-high heat. Gradually whisk in 1 cup yellow cornmeal, stirring constantly. Reduce heat and simmer, whisking often, 10 minutes or until polenta is thick. Remove from heat and stir in 2 tablespoons freshly grated parmesan cheese, 1 tablespoon finely chopped fresh flatleaf parsley and 1 tablespoon fresh basil. Serve immediately.

Add a SPINACH SALAD and a BAGUETTE. For dessert, make a RAINBOW PARFAIT by layering orange, lime and raspberry sorbets.

Shopping List

shrimp to grill, unsalted chicken broth, olive oil, yellow cornmeal, parmesan cheese, fresh flatleaf parsley, fresh basil, fresh spinach, baguette, orange, lime and raspberry sorbets.

health

7 Day Menu Planner for September 15, 2019

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

Sunday: Family

Enjoy family day with grilled GARLIC-LIME MARINATED CHICKEN. In a resealable plastic bag, combine 1/2 cup fresh lime juice, 1/3 cup canola oil, 1/4 cup tequila or unsalted chicken broth, 1 teaspoon garlic powder, 2 teaspoons chopped fresh cilantro, 1/2 teaspoon cayenne pepper, 1/2 teaspoon cumin and 1/2 teaspoon coarse salt; mix well. Add 8 (5- to 6-ounce) boneless skinless chicken breasts; turn to coat. Refrigerate 1 hour. Heat grill. Remove chicken; discard marinade. Grill or broil 5 to 7 minutes per side.

Serve with one of our favorites, MEDITERRANEAN SAVORY POTATO SALAD. Add SLICED TOMATOES drizzled with olive oil and topped with slivers of fresh basil leaves, and CRUSTY ROLLS. For dessert, slice POUND CAKE and top with sliced fresh PEACHES.

Plan

Save enough chicken, potato salad and cake for Monday.

Shopping List

limes, canola oil, tequila or unsalted chicken broth, garlic powder, fresh cilantro, cayenne pepper, cumin, coarse salt, boneless skinless chicken breasts, russet potatoes, sun-dried tomatoes in oil, Greek feta, fresh spinach, balsamic vinegar, olive oil, black pepper, fresh tomatoes, fresh basil, crusty rolls, pound cake, fresh peaches.

MEDITERRANEAN SAVORY POTATO SALAD

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 20 minutes

  • 3 pounds russet potatoes
  • 4 sun-dried tomatoes in oil, drained and chopped
  • 1/4 cup Greek feta
  • 5 cups fresh spinach
  • 2 tablespoons balsamic vinegar
  • 1/4 cup olive oil
  • 1 teaspoon coarse salt
  • Pepper to taste

Place potatoes in saucepan and cover with water 2 inches over potatoes; bring to a boil on medium-high heat. Reduce heat to simmer 20 minutes or until tender; drain. Refrigerate until cool. Cut poatotes into quarters. Place in large bowl; add tomatoes, feta and spinach. In a small bowl, combine vinegar, oil and salt and pepper; mix well and pour over potato mixture. Toss to coat with dressing.

Per serving: 218 calories, 5 grams protein, 9 grams fat (34 percent calories from fat), 1.8 grams saturated fat, 32 grams carbohydrate, 4 milligrams cholesterol, 328 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Take it easy and enjoy Sunday's CHICKEN and POTATO SALAD leftovers. Add some deli COLESLAW on the side, along with WHOLE-GRAIN ROLLS. For dessert, leftover CAKE goes well with CHOCOLATE ICE CREAM.

Plan

Save enough ice cream for Thursday.

Shopping List

deli coleslaw, whole-grain rolls, chocolate ice cream.

Tuesday: Budget

Slow cookers, simplicity and budgets go together, and ITALIAN BEEF STEW is all of the above. In a 4-quart or larger slow cooker, layer 2 pounds well-trimmed beef cubes for stew, 2 medium onions cut into wedges and 1 large red bell pepper cut into 1-inch pieces. Pour 2 cups spaghetti sauce (from a jar) over all. Cover and cook on low 7 to 8 hours. Add 1 1/2 pounds yellow summer squash cut into 3/4-inch chunks; cook 15 minutes on high or until squash is tender; mix well. Season with coarse salt and black pepper to taste. Serve over FETTUCCINE, along with a MIXED GREEN SALAD. Add GARLIC BREAD. PEARS are dessert.

Shopping List

beef cubes for stew, onions, red bell pepper, jar spaghetti sauce, yellow summer squash, coarse salt, black pepper, fettuccine, mixed greens, garlic bread, pears.

Wednesday: Kids

The kids will laugh when you tell them that DOGS WITH DOGGONE GOOD SALSA are on the menu tonight. Combine 1 tablespoon Dijon mustard, 1 cup mild salsa and 1/2 medium chopped yellow bell pepper; mix well. Spoon over grilled lowest-sodium, lowest-fat HOT DOGS in whole-grain hot dog buns. Add OVEN FRIES (from frozen) and RAW BABY CARROTS with a RANCH DRESSING DIP. Let the kids make instant BANANA PUDDING with 1% milk for dessert. Have them slice some BANANAS to stir into the pudding.

Shopping List

Dijon mustard, mild salsa, yellow bell pepper, lowest-sodium, lowest-fat hot dogs, whole-grain hot dog buns, frozen oven fries, raw baby carrots, ranch dressing dip, instant banana pudding, 1% milk, bananas.

Thursday: Meatless

You won't miss meat when you serve GREEN BEAN, RED RICE AND ALMOND SALAD. Serve with DEVILED EGGS and a BAGUETTE. Leftover CHOCOLATE ICE CREAM is dessert.

Shopping List

French green beans, unsweetened almond butter, extra-virgin olive oil, orange, cider vinegar, coarse salt, red or brown rice, whole almonds, flatleaf parsley, freshly ground pepper, deviled eggs, baguette.

GREEN BEAN, RED RICE AND ALMOND SALAD

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 2 pounds French green beans
  • 3 tablespoons unsweetened almond butter
  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons fresh orange juice
  • 1 tablespoon cider vinegar
  • 1 1/2 teaspoons coarse salt
  • 3 cups cooked red or brown rice (1 cup uncooked)
  • 2/3 cup whole almonds, toasted and coarsely chopped
  • 1 cup flatleaf parsley
  • Freshly ground pepper to taste

Steam green beans 7 to 8 minutes until just cooked through (but not limp); cool. In a large serving bowl, whisk together almond butter, olive oil, orange juice, cider vinegar and salt. Add beans and turn gently to coat. Stir in rice. Just before serving, add chopped almonds and parsley; sprinkle with pepper and toss to combine.

Per serving: 362 calories, 11 grams protein, 20 grams fat (46 percent calories from fat), 1.9 grams saturated fat, 41 grams carbohydrate, no cholesterol, 523 milligrams sodium, 8 grams fiber.

Friday: Express

Try a packaged JAMBALAYA mix for a quick meal tonight. Serve with a ROMAINE SALAD. Continue the New Orleans tradition and serve warm BREAD PUDDING from the bakery for dessert. Let the good times roll!

Plan

Save enough bread pudding for Saturday.

Shopping List

packaged jambalaya mix, romaine, bakery bread pudding.

Saturday: Easy Entertaining

Serve your lucky friends CHILI-CUMIN PORK TENDERLOIN and wait for the compliments.

Accompany the spicy pork with BLACK BEAN SALAD: In a medium bowl, combine 1 (16-ounce) can rinsed reduced-sodium black beans, 4 thinly sliced green onions with half the tops, 1 cup salsa, 2 tablespoons chopped fresh cilantro and 1/2 squeezed lime; mix well. Let stand 30 minutes to 1 hour at room temperature before serving.

Warm the leftover BREAD PUDDING and top with BOURBON SAUCE: In a small bowl, microwave 1/2 stick (1/4 cup) unsalted butter on high 45 seconds (covered) or until melted. Stir in 1/2 cup sifted powdered sugar, 1 lightly beaten egg and 2 tablespoons bourbon (or 1 1/2 teaspoons pure vanilla extract); microwave on medium (50 percent power) 1 to 2 minutes, stirring several times. (For a smoother sauce, process a few seconds in a blender or food processor.)

Shopping List

chili powder, cumin, garlic powder, dried oregano, black pepper, cinnamon, coarse salt, cayenne pepper, pork tenderloins, canned reduced-sodium black beans, green onions, salsa, fresh cilantro, lime, unsalted butter, powdered sugar, egg, bourbon or pure vanilla extract.

CHILI-CUMIN PORK TENDERLOIN

Servings: makes 8 servings

Prep time: less than 10 minutes

Cook time: 18 to 22 minutes; standing time: 5 minutes

  • 1 tablespoon chili powder
  • 1 1/2 teaspoons cumin
  • 1 1/2 teaspoons garlic powder
  • 1 1/2 teaspoons dried oregano
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon cayenne pepper
  • 1 3/4 to 2 pounds pork tenderloins

Heat oven to 425 degrees. Combine chili powder, cumin, garlic powder, oregano, black pepper, cinnamon, salt and cayenne pepper; mix well. Rub spice mixture into all sides of pork tenderloin. Place meat on rack of shallow roasting pan. Bake 16 to 20 minutes, turning once. Set oven to broil; broil 2 minutes, turning once. Remove from oven. Cover with foil and let stand 5 minutes or until internal temperature is 145 degrees. If necessary, roast 2 more minutes or until desired temperature is reached. Slice and serve.

Per serving: 110 calories, 19 grams protein, 3 grams fat (23 percent calories from fat), 0.9 gram saturated fat, 1 gram carbohydrate, 52 milligrams cholesterol, 118 milligrams sodium, no fiber.

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