health

7 Day Menu Planner for May 10, 2020

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

Sunday: Family

Let your slow cooker do the work and prepare BARBECUE EYE OF ROUND for the family today. In a 4-quart or larger slow cooker, place a 3- to 5-pound eye of round (halved). Mix together 2 cups barbecue sauce, 2 cups water and 2 large, thinly sliced sweet onions; pour over meat. Cook on low 7 hours; remove roast. Cool slightly, slice and serve with barbecue sauce.

TEXAS TWO-STEP BLACK-EYED PEA SALAD slides right onto the plate alongside. Add a MIXED GREEN SALAD and CRUSTY BREAD.

RASPBERRY-CHOCOLATE CREAM is a luscious dessert. Divide half of 1 (8-ounce) thawed container frozen whipped topping among 4 dessert dishes. Layer each with 1 tablespoon chocolate syrup and 1/4 cup fresh raspberries; repeat layers once more and serve.

Tip

Let your slow cooker do the work and prepare BARBECUE EYE OF ROUND for the family today. In a 4-quart or larger slow cooker, place a 3- to 5-pound eye of round (halved). Mix together 2 cups barbecue sauce, 2 cups water and 2 large, thinly sliced sweet onions; pour over meat. Cook on low 7 hours; remove roast. Cool slightly, slice and serve with barbecue sauce.

TEXAS TWO-STEP BLACK-EYED PEA SALAD slides right onto the plate alongside. Add a MIXED GREEN SALAD and CRUSTY BREAD.

RASPBERRY-CHOCOLATE CREAM is a luscious dessert. Divide half of 1 (8-ounce) thawed container frozen whipped topping among 4 dessert dishes. Layer each with 1 tablespoon chocolate syrup and 1/4 cup fresh raspberries; repeat layers once more and serve.

Plan

Save enough barbecue beef, black-eyed pea salad, raspberries and whipped topping for Monday.

Shopping List

eye of round, barbecue sauce, sweet onions, brown rice, canned reduced-sodium black-eyed peas, canned no-salt-added corn, avocado, salsa, fresh cilantro, red onion, limes, coarse salt, pepper, mixed greens, crusty bread, frozen whipped topping, chocolate syrup, fresh raspberries.

TEXAS TWO-STEP BLACK-EYED PEA SALAD

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: for the rice; standing time: 15 minutes

  • 3 cups cooked brown rice
  • 1 (15-ounce) can reduced-sodium black-eyed peas, rinsed
  • 1 (11-ounce) can no-salt-added corn, rinsed
  • 1 avocado, peeled, pitted and diced
  • 1 cup salsa
  • 1/2 cup chopped fresh cilantro leaves
  • 1/4 cup sliced red onion
  • 2 tablespoons fresh lime juice
  • Coarse salt and pepper to taste

In a large bowl, mix together rice, black-eyed peas, corn, avocado, salsa, cilantro, red onion, lime juice, salt and pepper. Let stand 15 minutes and serve.

Per serving: 156 calories, 4 grams protein, 4 grams fat (22% calories from fat), 0.6 gram saturated fat, 27 grams carbohydrate, no cholesterol, 198 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Dinner is almost ready because you're having leftover BARBECUE BEEF on toasted whole-grain hamburger buns and leftover BLACK-EYED PEA SALAD. For dessert, leftover RASPBERRIES with whipped topping are waiting for you.

Shopping List

whole-grain hamburger buns.

Tuesday: Budget

Make an easy, low-cost dinner tonight with ITALIAN CHICKEN. Heat 1 tablespoon canola oil in a large nonstick skillet on medium until hot; cook 1 pound chicken tenders 2 minutes per side or until browned. Mix together 1 (10 3/4-ounce) can less-sodium less-fat cream of mushroom soup, 1/3 cup water, 1 tablespoon chopped fresh parsley, 1 teaspoon dried basil and 2 chopped plum tomatoes; add to skillet. Cover and simmer 3 minutes or until heated through. Serve over cooked SPAGHETTI.

Add GREEN BEANS and WHOLE-GRAIN ROLLS. Scoop STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

canola oil, chicken tenders, canned less-sodium less-fat cream of mushroom soup, fresh parsley, dried basil, plum tomatoes, spaghetti, green beans, whole-grain rolls, strawberry ice cream.

Wednesday: Express

Get your grass skirt ready for HULA HAM SANDWICHES. Drain 1 (20-ounce) can sliced pineapple. Slice 5 kaiser rolls in half and spread 1 teaspoon Dijon mustard on each bottom half. Layer each with: 1 lettuce leaf, 2 slices reduced-fat Swiss cheese, 2 ounces deli sliced smoked ham and 1 drained pineapple slice; cover with top of roll.

Serve with OVEN FRIES (from frozen) and a LETTUCE WEDGE SALAD. PEANUT BUTTER COOKIES are your dessert.

Shopping List

canned sliced pineapple, kaiser rolls, Dijon mustard, lettuce, reduced-fat Swiss cheese, deli sliced smoked ham, frozen oven fries, peanut butter cookies.

Thursday: Kids

It's time to teach the kids how to cook RAVIOLI CASSEROLE. Crumble 1/2 pound lean ground beef and 1/2 cup finely chopped carrots into a 2-quart baking dish. Cover and microwave on high (100% power) 4 to 6 minutes or until beef is no longer pink and carrots are tender; drain. Stir in 2 (15-ounce) cans beef ravioli. Cover and microwave 5 to 7 minutes or until hot, stirring after 3 minutes. Sprinkle with 1 cup 50% light cheddar cheese. Cover and let stand until cheese is melted. Serve with CELERY STICKS and ITALIAN BREAD. Spoon marshmallow topping over leftover ICE CREAM for dessert.

Shopping List

lean ground beef, carrots, canned beef ravioli, 50% light cheddar cheese, celery, Italian bread, marshmallow topping.

Friday: Meatless

Skip the meat and enjoy CHUNKY VEGETABLE CHILI. Serve with MIXED GREENS and CORNBREAD (from mix). PEACHES make dessert easy.

Shopping List

carrots, potatoes, onion, yellow bell pepper, chili powder, cumin, canned no-salt-added diced tomatoes, unsalted vegetable broth, canned reduced-sodium garbanzo beans, canned reduced-sodium black beans, canned no-salt-added tomato sauce, coarse salt, black pepper, zucchini, mixed greens, cornbread mix, peaches.

CHUNKY VEGETABLE CHILI

Servings: makes about 14 cups

Prep time: 15 minutes

Cook time: About 35 minutes

  • 5 medium carrots, chopped
  • 2 medium potatoes, diced
  • 1 medium onion, chopped
  • 1 small yellow bell pepper, chopped
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 (28-ounce) can no-salt-added diced tomatoes with liquid
  • 1 (14-ounce) can unsalted vegetable broth
  • 1 (15-ounce) can reduced-sodium garbanzo beans, rinsed
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 (8-ounce) can no-salt-added tomato sauce
  • Salt and black pepper to taste
  • 1 medium zucchini, cubed

Microwave the carrots, potatoes, onion and bell pepper 8 minutes on high (100% power); drain. Add microwaved vegetables to a Dutch oven along with the chili powder, cumin, tomatoes, vegetable broth, garbanzo beans, black beans, tomato sauce, salt and pepper. Cover; bring to boil on medium-high. Reduce heat to low and simmer 25 minutes. Add zucchini; cover and simmer 5 minutes or until zucchini is tender.

Per cup: 105 calories, 5 grams protein, no fat (no calories from fat), no saturated fat, 23 grams carbohydrate, no cholesterol, 124 milligrams sodium, 6 grams fiber.

Saturday: Entertain the Family

Your family will enjoy WALNUT-CRUSTED PESTO SALMON.

Serve the salmon over ORZO along with CITRUS MARINATED TOMATO SALAD: In a medium bowl, combine 1/4 cup Italian dressing with 1/2 teaspoon lemon zest (yellow part only). Add 1 pound ripe diced tomatoes (about 2 1/2 cups); toss gently and let stand 15 minutes.

Add SOURDOUGH BREAD, and buy a CHEESECAKE for dessert.

Shopping List

boneless salmon fillets, coarse salt, pepper, walnuts, canola oil, pesto, orzo, Italian dressing, lemon, tomatoes, sourdough bread, cheesecake.

WALNUT-CRUSTED PESTO SALMON

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: fewer than 15 minutes

  • 4 (6-ounce) boneless salmon fillets
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1/2 cup walnuts
  • 4 teaspoons canola oil
  • 1/4 cup pesto

Heat oven to 425 degrees; line a rimmed baking sheet with foil. Sprinkle both sides of salmon with salt and pepper; set aside. Pulse walnuts in food processor until they resemble fine crumbs. Place them in a pie plate. Press salmon into walnut crumbs to coat on all sides. Place fillets on baking sheet; drizzle with oil. Bake 10 minutes. Broil on high 3 minutes or until tops of salmon are golden. Remove from oven; top each salmon with pesto. Let stand 3 minutes. (Adapted from keviniscooking.com.)

Per serving: 439 calories, 40 grams protein, 30 grams fat (61% calories from fat), 3.9 grams saturated fat, 3 grams carbohydrate, 83 milligrams cholesterol, 383 milligrams sodium, 1 gram fiber.

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 cups frozen shredded potatoes
  • 2 tablespoons chopped fresh chives, plus more for garnish
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 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

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?

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
  • 2 teaspoons cumin
  • 1 teaspoon curry powder
  • 10 ounces couscous (about 1 1/2 cups)
  • 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.

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