health

7 Day Menu Planner for May 03, 2020

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

Sunday: Family

EGGS IN BACON-POTATO NESTS will thrill Mom on Mother's Day. Garnish the plate with ORANGE WEDGES and add BISCUITS and JAM to your meal.

Mom 'll love your SUGARED STRAWBERRIES for dessert. Rinse and dry 2 pints of strawberries; do not hull. Place strawberries in serving bowl. Place 2/3 cup vanilla yogurt and 2/3 cup loosely packed light brown sugar in separate bowls. Each person can dip strawberries into yogurt and then into sugar for dessert (no double-dipping, says Mom!).

Shopping List

cooking spray, precooked bacon, frozen shredded potatoes, fresh chives, coarse salt, pepper, shredded sharp cheddar cheese, eggs, oranges, biscuits, jam, fresh strawberries, vanilla yogurt, light brown sugar.

EGGS IN BACON-POTATO NESTS

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: 12 to 15 minutes; standing time: 5 minutes

  • 8 slices precooked bacon
  • 2 tablespoons chopped fresh chives, plus more for garnish
  • 2 cups frozen shredded potatoes
  • 1/4 teaspoon coarse salt
  • 4 ounces shredded sharp cheddar cheese
  • 4 large eggs

Place rack in lower third of oven and heat oven to 400 degrees. Coat four (6-ounce) oven-safe custard cups or similar ramekins with cooking spray. Arrange two strips bacon in an X pattern in each cup (ends may stick above cup). Place potatoes in medium bowl and microwave just until thawed, about 1 1/2 minutes. Add chives, salt and pepper and toss to combine. Press one-fourth of potato mixture over bottom and up sides of each bacon-lined cup. Add about 2 tablespoons of cheese to each cup. Break one egg into each cup and top with about 2 more tablespoons cheese. Bake 12 to 15 minutes or until egg whites are nearly set (eggs will continue to cook while standing). Remove from oven and let stand for about 5 minutes; run knife around outside of each cup and slip eggs nests onto plates. Sprinkle with additional chives and serve.

Per serving: 305 calories, 18 grams protein, 17 grams fat (51% calories from fat), 8.6 grams saturated fat, 19 grams carbohydrate, 224 milligrams cholesterol, 561 milligrams sodium, 2 grams fiber.

Monday: Meatless

Make an easy meal of STUFFED BAKED POTATOES with BROCCOLI AU GRATIN (from frozen) as the stuffing. Add SALAD GREENS and WHOLE-GRAIN ENGLISH MUFFINS. For dessert, make PISTACHIO PUDDING with 1% milk.

Plan

Bake extra potatoes and cook eggs and green beans for Tuesday.

Shopping List

potatoes to bake, frozen broccoli au gratin, salad greens, whole-grain English muffins, pistachio pudding mix, 1% milk.

Tuesday: Express

Tonight's TOMATO "SANDWICH" NICOISE is as colorful as it is easy. Cut 4 slices from each center of 2 large ripe tomatoes. On each of 4 plates, layer a tomato slice, a lettuce leaf, a red onion slice and 1/2 cup deli tuna salad; top with remaining tomato slices. Arrange 1/2 cup chilled cooked fresh green beans and 2 hard-cooked egg wedges on each plate. Drizzle olive oil over all. Serve with BAKED POTATO WEDGES (cut leftover baked potatoes into wedges, coat with cooking spray and bake at 425 degrees until hot) and add a BAGUETTE. VANILLA ICE CREAM is dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

tomatoes, lettuce, red onion, deli tuna salad, fresh green beans, eggs, olive oil, cooking spray, baguette, vanilla ice cream.

Wednesday: Budget

Serving PICADILLO over BROWN RICE is an easy way to save some food dollars. STEAMED FRESH CARROTS add color to the plate, and WHOLE-GRAIN BREAD adds fiber. For dessert, PEARS will work just fine.

Plan

Save enough picadillo for Thursday; cook enough rice for Saturday.

Shopping List

olive oil, onion, garlic, chili powder, coarse salt, cinnamon, lean ground beef, ground turkey breast, frozen corn, sliced green olives with pimento, raisins, tomato paste, brown rice, fresh carrots, whole-grain bread, pears.

PICADILLO

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 2 teaspoons olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, crushed
  • 1 tablespoon chili powder
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon cinnamon
  • 1/2 pound lean ground beef
  • 1/2 pound ground turkey breast
  • 1 cup frozen corn
  • 1/2 cup sliced green olives with pimento
  • 1/4 cup raisins
  • 2 tablespoons tomato paste
  • 1/3 cup water

In a large nonstick skillet, heat olive oil on medium. Add onion and garlic and cook 5 minutes. Stir in chili powder, salt and cinnamon. Cook and stir 30 seconds. Add beef and turkey; cook 5 minutes or until no longer pink; drain well. Add corn, olives, raisins, tomato paste and water; bring to a boil. Boil 1 minute to thicken slightly and serve.

Per serving: 139 calories, 15 grams protein, 5 grams fat (28% calories from fat), 0.9 gram saturated fat, 12 grams carbohydrate, 27 milligrams cholesterol, 389 milligrams sodium, 2 grams fiber.

Thursday: Heat and Eat

Make PICADILLO TACOS with the leftovers. Just heat the picadillo and spoon into warmed taco shells. Add deli COLESLAW on the side. Leftover ICE CREAM with BLUEBERRIES makes a good dessert.

Shopping List

taco shells, deli coleslaw, blueberries.

Friday: Kids

Make the kids happy with SLOPPY BEEF AND BEANS. Heat a large nonstick skillet on medium and cook 1 pound lean ground beef and 1/2 cup finely chopped carrots 7 minutes or until beef is no longer pink; drain well. Stir in 2 tablespoons sloppy Joe seasoning mix and 1 (20-ounce) can pork and beans. Cook 2 minutes or until heated through. Serve on whole-grain hamburger buns. On the side, add steamed FRESH SPINACH and BAKED CHIPS. For dessert, have some fun baking slice-and-bake COOKIES (refrigerated).

Shopping List

lean ground beef, carrots, sloppy Joe seasoning mix, canned pork and beans, whole-grain hamburger buns, fresh spinach, baked chips, refrigerated slice-and-bake cookie dough.

Saturday: Entertain the Family

Dazzle your crew by serving them colorful CHICKEN CACCIATORE REVISITED. Serve the chicken-vegetable combo over leftover RICE. Alongside, serve FRESH BROCCOLI SPEARS, an ITALIAN SALAD and CRUSTY BREAD. LEMON MERINGUE PIE is a festive dessert.

Shopping List

olive oil, boneless skinless chicken breasts, fresh white mushrooms, green bell pepper, onion, garlic, tomatoes, coarse salt, dried oregano, black pepper, balsamic vinegar, fresh broccoli, Italian salad mix, crusty bread, lemon meringue pie.

CHICKEN CACCIATORE REVISITED

Servings: Makes 6 servings

Prep time: 20 minutes

Cook time: about 15 minutes

  • 2 teaspoons olive oil
  • 1 1/4 pounds boneless skinless chicken breasts, cut into 1-inch pieces
  • 8 ounces fresh white mushrooms, halved or sliced
  • 1 large green bell pepper, cut into 1-inch pieces
  • 1 medium onion, chopped
  • 3 medium cloves garlic, thinly sliced
  • 2 pounds tomatoes, cut into 1-inch chunks
  • 1 teaspoon coarse salt
  • 1 teaspoon dried oregano
  • 1/2 teaspoon black pepper
  • Balsamic vinegar to taste

In a large nonstick skillet, heat olive oil on medium-high. Add chicken; cook and stir 5 minutes or until browned. Add mushrooms, bell pepper, onion and garlic; cook and stir 6 minutes or until mushrooms release liquid. Stir in tomatoes, salt, oregano and black pepper. Cook on low, stirring occasionally, 2 minutes or until tomatoes are heated through. Add a splash of balsamic vinegar and serve.

Per serving: 173 calories, 23 grams protein, 4 grams fat (23% calories from fat), 0.8 gram saturated fat, 11 grams carbohydrate, 61 milligrams cholesterol, 441 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for April 26, 2020

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

Sunday: Family

Put a little spice into family day with CHIPOTLE-ROASTED CHICKEN WITH POTATOES. Serve the flavor-rich chicken with GREEN BEANS. Add a BIBB LETTUCE SALAD and CRUSTY BREAD. Slice ANGEL FOOD CAKE and top it with sliced PEACHES and LIGHT WHIPPED CREAM for dessert.

Plan

Save 2 chicken breasts and enough cake for Monday; save enough peaches for Wednesday.

Shopping List

chipotle chili pepper seasoning, paprika, dried oregano, garlic powder, coarse salt, cumin, red potatoes, canola oil, light brown sugar, boneless skinless chicken breasts, green beans, Bibb lettuce, crusty bread, angel food cake, peaches, light whipped cream.

CHIPOTLE-ROASTED CHICKEN WITH POTATOES

Servings: makes 6 servings of chicken; 4 servings of potatoes

Prep time: 15 minutes

Cook time: About 1 hour

  • 1 1/2 teaspoons chipotle chili pepper seasoning
  • 1 teaspoon paprika
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon cumin
  • 1 1/2 pounds medium red potatoes (quartered)
  • 1 tablespoon canola oil
  • 2 teaspoons packed light brown sugar
  • 6 (5- to 6-ounce) boneless skinless chicken breasts

Heat oven to 400 degrees. Combine chipotle chili pepper seasoning, paprika, oregano, garlic powder, salt and cumin; mix well. In a large bowl, toss potatoes with oil and 1 teaspoon of spice mixture. Mix brown sugar with remaining spice mixture; set aside. Cover large baking sheet with nonstick foil. Rub spice mixture on both sides of chicken pieces. Arrange chicken on one half of baking sheet. Arrange potatoes in a single layer on other half of baking sheet. Loosely cover chicken and potatoes with foil and bake 35 to 40 minutes; remove foil. Turn and rearrange potatoes. Bake, uncovered, 20 minutes or until internal temperature of chicken is 165 degrees and potatoes are tender.

Per serving (chicken breast): 168 calories, 30 grams protein, 4 grams fat (21% calories from fat), 0.8 gram saturated fat, 2 grams carbohydrate, 91 milligrams cholesterol, 295 milligrams sodium, no fiber.

Carb choices: 0.

Per serving (potatoes): 163 calories, 4 grams protein, 4 grams fat (20% calories from fat), 0.3 gram saturated fat, 30 grams carbohydrate, no cholesterol, 61 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Use the leftovers for CHICKEN TACOS. Heat and shred the 2 leftover chicken breasts for the taco filling; spoon into warmed taco shells. Top the filling with salsa verde, shredded lettuce and reduced-fat sour cream. Alongside, add canned reduced-sodium PINTO BEANS. Slice the leftover CAKE for dessert.

Shopping List

taco shells, salsa verde, lettuce, reduced-fat sour cream, canned reduced-sodium pinto beans.

Tuesday: Kids

Treat your buckaroos to BISON CHEESEBURGERS using 2% American cheese slices on whole-grain buns. (You can use lean ground beef instead of bison.) Of course, your cowpokes will want lettuce, tomatoes and low-fat mayonnaise on their burgers. Serve the burgers with OVEN FRIES (from frozen). For a fun dessert, ICE CREAM SANDWICHES are perfect.

Shopping List

ground bison or lean ground beef, 2% American cheese slices, whole-grain buns, lettuce, tomatoes, low-fat mayonnaise, frozen oven fries, ice cream sandwiches.

Wednesday: Express

Make a quick dinner of CORNED BEEF HASH AND STEAMED EGGS. Spread 2 (15-ounce) cans corned beef hash in a large nonstick skillet and cook 8 to 10 minutes on medium or until hot. Using the back of a large spoon, make 4 indentations into hash. Break 1 egg into a cup and slip into an indentation. Repeat with 3 more eggs. Sprinkle eggs with coarse salt and pepper. Cover and cook 5 to 8 minutes or until eggs are set and cooked to desired doneness. Serve with PICKLED BEETS, a packaged GREEN SALAD and RYE BREAD. Leftover PEACHES are a simple dessert.

Shopping List

canned corned beef hash, eggs, coarse salt, pepper, pickled beets, packaged salad greens, rye bread.

Thursday: Budget

Sometimes when we want CHILI, I buy a premixed seasoning packet (with less sodium when available) and use either ground chicken or turkey breast instead of ground beef for a different flavor and to reduce saturated fat. You can choose your favorite beans to suit your family's taste. I often add an extra can of beans to stretch it. Serve the low-cost dish with COLESLAW and CORN MUFFINS (from a mix). How about PLUMS for dessert?

Tip

Thin the leftover chili with broth for a delicious soup.

Shopping List

packet chili mix, chili ingredients according to packet label, coleslaw, corn muffin mix, plums.

Friday: Meatless

For a no-meat meal, COUSCOUS WITH PEPPERS AND OLIVES hits the spot at our house. Serve with a SPINACH SALAD with sliced hard-cooked eggs and FLATBREAD. Enjoy RED AND GREEN GRAPES for dessert.

Shopping List

butternut squash, red bell pepper, onion, garlic, olive oil, coarse salt, pepper, cumin, curry powder, couscous, golden raisins, kalamata olives, fresh spinach, eggs, flatbread, red and green grapes.

COUSCOUS WITH PEPPERS AND OLIVES

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 25 minutes, plus couscous

  • 2 pounds butternut squash (peeled, halved, seeded and cut into 1-inch pieces) (see NOTE)
  • 1 red bell pepper, cut into 1-inch pieces
  • 1 medium onion, cut into 12 wedges
  • 6 cloves garlic
  • 1 tablespoon plus 1 teaspoon olive oil, divided
  • 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon pepper
  • 2 1/2 cups water
  • 1 teaspoon curry powder
  • 2 teaspoons cumin
  • 1/2 cup golden raisins
  • 1/2 cup halved kalamata olives

Heat oven to 425 degrees. Put squash, bell pepper, onion, garlic, 1 tablespoon oil, 1/4 teaspoon salt and the pepper in a roasting pan; toss to coat. Spread in a single layer. Roast, turning once, 25 minutes or until vegetables are lightly browned and tender. Meanwhile, in a large saucepan, bring water, remaining 1 teaspoon oil, cumin, curry powder and remaining salt to a boil. Stir in couscous and raisins. Remove from heat, cover and let stand 5 minutes. Fluff couscous with fork; stir in roasted vegetables and olives and serve.

NOTE: Many supermarkets offer butternut squash already peeled and cut.

Per serving: 369 calories, 9 grams protein, 7 grams fat (16% calories from fat), 0.9 gram saturated fat, 71 grams carbohydrate, no cholesterol, 371 milligrams sodium, 7 grams fiber.

Saturday: Entertain the Family

Our family enjoyed CHIPOTLE HONEY-GLAZED SALMON WITH PISTACHIO BUTTER served with BROWN RICE and ASPARAGUS. Add a BOSTON LETTUCE SALAD and a BAGUETTE. For dessert, buy an APPLE TART and serve it with VANILLA ICE CREAM.

Shopping List

butter, shelled pistachios, orange, honey, salmon fillets, coarse salt, chipotle chili pepper, garlic powder, green onion, brown rice, asparagus, Boston lettuce, baguette, apple tart, vanilla ice cream.

CHIPOTLE HONEY-GLAZED SALMON WITH PISTACHIO BUTTER

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 12 to 15 minutes

  • 4 tablespoons butter, room temperature
  • 2 tablespoons finely chopped shelled pistachios
  • 1 tablespoon orange zest
  • 2 tablespoons honey
  • 1 tablespoons fresh squeezed orange juice
  • 4 (5- to 6-ounce) salmon fillets
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon chipotle chili pepper
  • 1/4 teaspoon garlic powder
  • 1 green onion, sliced on diagonal

Heat grill for direct heat, or heat oven to 425 degrees. In a small bowl, combine butter, pistachios and orange zest. Chill until ready to serve.

Combine honey and orange juice. Set aside. Season salmon with salt, chipotle pepper and garlic powder. Grill salmon until opaque, firm and salmon flakes with a fork, turning once and brushing with honey glaze during last 2 to 3 minutes of grill. (For oven, bake 12 to 15 minutes on a foil-lined, rimmed baking sheet.) Transfer salmon to serving platter. Sprinkle with green onion and serve with pistachio butter. (Adapted from www.SwirlsOfFlavor.com.)

Per serving: 347 calories, 31 grams protein, 20 grams fat (51% calories from fat), 8.7 grams saturated fat, 11 grams carbohydrate, 97 milligrams cholesterol, 455 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for April 19, 2020

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

Sunday: Family

Gather the family for delicious MAPLE MUSTARD-GLAZED PORK LOIN. Heat oven to 350 degrees. Combine 3 tablespoons Dijon mustard, 2 tablespoons lower-sodium soy sauce, 2 tablespoons cider vinegar, 2/3 cup maple syrup and coarse salt and pepper to taste; mix well. Spread evenly over 1 (3-pound) boneless pork loin roast. Place in a shallow roasting pan. Surround pork with 1 pound baby carrots and 6 medium red potatoes (halved). Bake 45 minutes or until internal temperature of pork reaches 145 degrees and vegetables are tender. Remove pan from oven; tent with foil and let stand 5 minutes. Slice pork and serve with vegetables.

Add a red and white sliced ENDIVE SALAD with light vinaigrette and DINNER ROLLS. Slice CHOCOLATE LAYER CAKE and top with VANILLA ICE CREAM for dessert.

Plan

Save enough pork for Monday; save enough cake for Monday and Thursday. Save enough ice cream for Saturday.

Shopping List

Dijon mustard, lower-sodium soy sauce, cider vinegar, maple syrup, coarse salt, pepper, boneless pork loin roast, fresh baby carrots, red potatoes, red endive, white endive, light vinaigrette, dinner rolls, chocolate layer cake, vanilla ice cream.

Monday: Heat and Eat

Use the Sunday leftovers for BARBECUE PORK SANDWICHES. Chop or shred the leftovers and mix with chili sauce and a little ketchup. Heat and spoon onto toasted whole-grain hamburger buns. Serve with vegetarian BAKED BEANS and deli COLESLAW. Slice the leftover CAKE for dessert.

Shopping List

chili sauce, ketchup, whole-grain hamburger buns, vegetarian baked beans, deli coleslaw.

Tuesday: Kids

This PIZZA CASSEROLE will please the kids (and adults, too). Serve the easy entree with deli CARROT SALAD and BREAD STICKS. For dessert, FRESH PINEAPPLE topped with SHREDDED COCONUT is good.

Plan

Save enough carrot salad for Wednesday.

Shopping List

wagon wheel pasta (or another shape), reduced-fat Italian sausage, jar no-salt-added marinara sauce, dried minced onion, dried oregano, dried basil, pepper, mozzarella, deli carrot salad, bread sticks, fresh pineapple, shredded coconut.

PIZZA CASSEROLE

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: less than 25 minutes, plus pasta

  • 8 ounces wagon wheel pasta (or another shape)
  • 8 ounces reduced-fat Italian sausage
  • 1 (24- to 28-ounce) jar no-salt-added marinara sauce
  • 1 teaspoon dried minced onion
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon pepper
  • 8 ounces thinly sliced mozzarella cheese

Heat oven to 400 degrees. Cook pasta according to directions; drain. Meanwhile, break apart sausage and cook in a large nonstick skillet on medium for 5 to 7 minutes or until cooked through; drain. In a 2 1/2-quart baking dish, combine cooked sausage, marinara sauce, onion, oregano, basil and pepper; mix well. Add cooked pasta; blend well. Cover top completely with cheese slices. Bake 15 minutes or until cheese is melted and mixture is hot. Serve immediately.

Per serving: 322 calories, 21 grams protein, 9 grams fat (25% calories from fat), 4.2 grams saturated fat, 37 grams carbohydrate, 43 milligrams cholesterol, 546 milligrams sodium, 2 grams fiber.

Wednesday: Express

Make CHICKEN QUESADILLAS for a fast meal. Heat oven to 350 degrees. Place 4 whole-grain flour tortillas on a baking sheet in 1 layer and bake 5 minutes. Spread 2 tortillas with 1 (4-ounce) can chopped green chilies and top with 1 (8- to 10-ounce) package cooked carved chicken breast, 1 cup shredded Mexican-blend cheese and then another tortilla. Bake 10 minutes or until cheese melts. Cut into wedges and serve with leftover CARROT SALAD. For dessert, PEARS are sure to please.

Shopping List

whole-grain flour tortillas, canned chopped green chilies, packaged cooked carved chicken breast, shredded Mexican-blend cheese, pears.

Thursday: Budget

CAJUN CHICKEN WITH CHILI CREAM SAUCE is easy on the budget. Serve it with RICE, a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. Dessert is leftover CAKE.

Shopping List

boneless skinless chicken breasts, no-salt-added or less-sodium Cajun seasoning, olive oil, less-sodium less-fat cream of chicken soup, canned chopped green chilies, lime, reduced-fat sour cream, rice, mixed greens, whole-grain rolls.

CAJUN CHICKEN WITH CHILI CREAM SAUCE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 15 minutes

  • 4 (5- to 6-ounce) boneless skinless chicken breast halves
  • 2 teaspoons no-salt-added or less-sodium Cajun seasoning
  • 1 tablespoon olive oil
  • 1 (10 3/4-ounce) can less-sodium less-fat cream of chicken soup
  • 1/2 cup water
  • 1 (4-ounce) can chopped green chilies
  • 1 teaspoon fresh lime juice
  • 1/4 cup reduced-fat sour cream

Season chicken with Cajun seasoning. Heat oil in a large nonstick skillet on medium. Add chicken and cook 6 to 8 minutes or until browned, turning once. In a small bowl, combine soup, water, chilies and lime juice; mix well. Add to skillet and bring to a boil; reduce heat and cook 5 minutes or until chicken is no longer pink. Stir in sour cream and heat through, but do not boil.

Per serving: 237 calories, 26 grams protein, 10 grams fat (38% calories from fat), 2.9 grams saturated fat, 10 grams carbohydrate, 83 milligrams cholesterol, 498 milligrams sodium, 1 gram fiber.

Friday: Meatless

Stuff dinner tonight! That is, with CHICKPEA PITA POCKETS. In a large bowl, combine 1 (15-ounce) can rinsed reduced-sodium chickpeas, 1 cup shredded fresh spinach, 2/3 cup halved seedless grapes, 1/2 cup finely chopped red bell pepper, 1/2 cup finely chopped celery and 1/4 cup finely chopped onion. In a small bowl, mix 1/4 cup low-fat mayonnaise and 2 tablespoons poppy seed dressing. Add to chickpea mixture; stir to combine. Spoon into 4 whole-grain pita rounds (halved).

Serve with BAKED CHIPS. For dessert, top FRESH STRAWBERRIES with light whipped cream.

Shopping List

canned reduced-sodium chickpeas, fresh spinach, seedless grapes, red bell pepper, celery, onion, low-fat mayonnaise, poppy seed dressing, whole-grain pita rounds, baked chips, fresh strawberries, light whipped cream.

Saturday: Entertain the Family

Our family liked LEMON DIJON COD SAUTE and so will you. Serve with ANGEL HAIR PASTA tossed with a little olive oil. Add MIXED GREENS and CRUSTY ROLLS.

Dessert is leftover ICE CREAM with CINNAMON-CHOCOLATE SAUCE: Stir 1/2 teaspoon cinnamon into 1 cup reduced-fat fudge sauce and heat until warm; spoon over ice cream.

Shopping List

olive oil, lemons, shallots, green olives with pimentos, country-style Dijon mustard, dry white wine or unsalted chicken broth, cod fillets, dried thyme, coarse salt and pepper, angel hair pasta, mixed greens, crusty rolls, cinnamon, reduced-fat fudge sauce.

LEMON DIJON COD SAUTE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes

  • 1 tablespoon olive oil
  • 3 lemons, thinly sliced
  • 2 shallots, thinly sliced
  • 1/3 cup chopped green olives with pimentos
  • 2 tablespoons country-style Dijon mustard
  • 1/2 cup dry white wine or unsalted chicken broth
  • 1 pound cod fillets, cut into 4 pieces
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper

Heat oil in a large nonstick skillet on medium high heat. Add lemon slices and cook until golden around edges, turning once. Remove from skillet; set aside. In same skillet, cook shallots and olives about 3 minutes or until shallots are just tender. Stir in mustard and wine; cook 1 minute. Season cod with thyme, salt and pepper and add to skillet. Arrange lemon slices on top of cod. Cook, covered, 5 minutes or until fish is opaque throughout and flakes with a fork. Transfer cod to serving dish and drizzle with sauce. Add extra olive oil if desired. Adapted from www.swirlsofflavor.com.

Per serving: 151 calories, 19 grams protein, 6 grams fat (36% calories from fat), 0.8 gram saturated fat, 3 grams carbohydrate, 43 milligrams cholesterol, 593 milligrams sodium, 1 gram fiber.

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