health

7 Day Menu Planner for October 04, 2020

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

Sunday: Family

Celebrate family time with CAJUN BEEF PEPPER STEAK WITH RICE. Alongside, add MIXED GREENS and CRUSTY BREAD. Buy a BOSTON CREAM PIE for dessert.

Plan

Prepare enough steak and save some pie for Monday.

Shopping List

Cajun or Creole seasoning blend, boneless sirloin steaks, green or red bell peppers, canola oil, packaged Cajun or Creole rice mix with seasonings, mixed greens, crusty bread, Boston cream pie.

CAJUN BEEF PEPPER STEAK WITH RICE

Servings: makes 4 servings (save half of beef for later)

Prep time: 15 minutes

Cook time: 7 to 13 minutes

  • 2 teaspoons Cajun or Creole seasoning blend, divided
  • 2 medium green or red bell peppers, cut into quarters
  • 2 (1-pound) boneless sirloin steaks, 3/4 inch thick
  • 2 teaspoons canola oil
  • 1 (5.5- to 8-ounce) package Cajun or Creole rice mix with seasonings

Press 1 1/2 teaspoons seasoning blend evenly into steaks. Toss peppers with oil and remaining seasoning blend. Place steak in center of grid over medium, ash-covered coals; arrange peppers around steak. Grill, covered, 7 to 11 minutes for medium-rare to medium doneness (on preheated gas grill: medium heat, 8 to 13 minutes) and until peppers are tender, turning occasionally. Meanwhile, prepare rice blend according to directions, omitting oil or margarine. Carve steak into slices. Serve with peppers and rice.

Per serving: 294 calories, 26 grams protein, 6 grams fat (20% calories from fat), 1.7 grams saturated fat, 33 grams carbohydrate, 56 milligrams cholesterol, 504 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

A delicious way to use the leftover steak is in BEEF, ROTINI AND ARTICHOKE SALAD WITH BALSAMIC VINAIGRETTE. All you need is SOURDOUGH BREAD to go alongside. Slice the leftover PIE for dessert.

Shopping List

tri-colored rotini (corkscrew) pasta, canned quartered water-packed artichokes, red bell pepper, pitted black olives, fresh basil, balsamic vinaigrette, sourdough bread.

BEEF, ROTINI AND ARTICHOKE SALAD WITH BALSAMIC VINAIGRETTE

Servings: makes 8 servings

Prep time: 10 minutes; refrigeration time: 2 hours

Cook time: for the pasta

  • 4 cups (about 12 ounces) tri-colored rotini (corkscrew) pasta
  • 1 (14-ounce) can quartered water-packed artichokes, drained
  • 1 pound boneless cooked sirloin steak, cut into thin 2-inch strips
  • 1 large red bell pepper, cut into thin strips
  • 1 cup pitted black olives
  • 2 tablespoons thinly sliced fresh basil
  • 1/2 cup balsamic vinaigrette

Cook pasta according to directions; rinse and drain. In a large bowl, combine steak, cooked pasta, artichokes, bell pepper, olives and basil. Add vinaigrette; toss. Cover and refrigerate 2 hours before serving.

Per serving: 356 calories, 22 grams protein, 12 grams fat (31% calories from fat), 3.2 grams saturated fat, 38 grams carbohydrate, 33 milligrams cholesterol, 410 milligrams sodium, 2 grams fiber.

Tuesday: Meatless

Dinner couldn't be easier than using your slow cooker for SEASONED BLACK BEANS. Serve the beans over BROWN RICE and add CARROT AND CELERY STICKS on the side, along with WHOLE-GRAIN ROLLS. For dessert, enjoy RED AND GREEN GRAPES.

Shopping List

dried black beans, onion, green bell pepper, garlic, bay leaves, canned no-salt-added diced tomatoes, unsalted vegetable broth if desired, olive oil, cumin, fresh jalapeno pepper, coarse salt, red onion, eggs, cilantro, reduced-fat sour cream, brown rice, carrots, celery, whole-grain rolls, red and green grapes.

SEASONED BLACK BEANS

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: 6 to 8 hours on high

  • 1 pound dried black beans, sorted and rinsed
  • 1 large onion, chopped
  • 5 cloves garlic, minced
  • 1 large green bell pepper, chopped
  • 2 bay leaves
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, with liquid
  • 5 cups unsalted vegetable broth or water
  • 2 tablespoons olive oil
  • 4 teaspoons cumin
  • 1 tablespoon seeded and finely chopped fresh jalapeno pepper
  • 1 teaspoon coarse salt
  • Chopped red onion, chopped hard-cooked eggs, chopped cilantro and reduced-fat sour cream for garnish

In a 4-quart or larger slow cooker, combine beans, onion, bell pepper, garlic, bay leaves, tomatoes, broth or water, olive oil, cumin, jalapeno pepper and salt. Cover and cook on high 6 to 8 hours or until beans are tender and most of the liquid is absorbed. Remove bay leaves. Garnish as desired and serve.

Per serving: 268 calories, 12 grams protein, 4 grams fat (13% calories from fat), 0.5 gram saturated fat, 45 grams carbohydrate, no cholesterol, 374 milligrams sodium, 6 grams fiber.

Wednesday: Express

Fix a quick BARBECUE PIZZA for dinner tonight: Heat oven to 400 degrees. Place a large ready-to-heat pizza crust on a cookie sheet. Sprinkle with 1 cup (of 2 cups total) shredded 50% light cheddar cheese. Top with 1 (15-ounce) container refrigerated fully cooked shredded beef with barbecue sauce and 4 red onion rings. Sprinkle with remaining cheese. Bake 15 to 20 minutes or until hot.

Add a packaged GREEN SALAD and SLICED KIWIS, and dinner is prepared.

Shopping List

large ready-to-heat pizza crust, shredded 50% light cheddar cheese, refrigerated fully cooked shredded beef with barbecue sauce, red onion, packaged green salad, kiwis.

Thursday: Budget

Pasta, beans and tuna are all money-savers, and this FETTUCCINE WITH TUNA AND WHITE BEANS adds good flavor to the equation. Cook 12 ounces fettuccine; drain. In a large bowl, combine 2 (6-ounce) cans drained, flaked, water-packed albacore tuna, 1 (15-ounce) can rinsed reduced-sodium cannellini beans and 2 cups marinara sauce. Toss with the fettuccine.

Serve with a SPINACH SALAD and ITALIAN BREAD. PLUMS make a simple dessert.

Shopping List

fettuccine, canned water-packed albacore tuna, canned reduced-sodium cannellini beans, marinara sauce, fresh spinach, Italian bread, plums.

Friday: Kids

The kids will be excited for SOFT BEAN TACOS. Spread warmed corn tortillas with heated canned fat-free refried beans. Top with salsa, shredded lettuce and shredded 50% light cheddar cheese. Serve with canned MEXICAN-STYLE CORN on the side, along with SLICED AVOCADOS. For dessert, APPLE SLICES go well with PEANUT BUTTER for dipping.

Shopping List

corn tortillas, canned fat-free refried beans, salsa, lettuce, shredded 50% light cheddar cheese, canned Mexican-style corn, avocados, apples, peanut butter.

Saturday: Entertain the Family

PORK MEDALLIONS WITH DIJON-DILL SAUCE make a family meal special. Cut a 1- to 1 1/4-pound pork tenderloin into 8 pieces. Place each piece on flat surface; cover pork pieces with waxed paper and flatten gently with heel of hand to about 1/4-inch thickness. Cook in a nonstick skillet on medium heat in two batches, about 2 to 3 minutes per side. Remove to warm platter; season with garlic salt and black pepper on both sides; cover to keep warm. Meanwhile, in a small bowl, combine 1/2 cup plain yogurt, 4 teaspoons Dijon mustard, 2 teaspoons fresh dill leaves and 2 teaspoons sugar; mix well. Serve sauce with pork.

On the side, add COUSCOUS, fresh GREEN BEANS, a BOSTON LETTUCE SALAD and a BAGUETTE. Buy an APPLE PIE for dessert and top with light whipped cream.

Shopping List

pork tenderloin, garlic salt, black pepper, plain yogurt, Dijon mustard, fresh dill, sugar, couscous, fresh green beans, Boston lettuce, baguette, apple pie, light whipped cream.

health

7 Day Menu Planner for September 27, 2020

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

Sunday: Family

Gather the family for a ROAST TURKEY BREAST (use package directions). Add MASHED POTATOES, FRESH BROCCOLI AU GRATIN, a MIXED GREENS SALAD and DINNER ROLLS. Buy a CHERRY CRISP for dessert.

Plan

Save enough mashed potatoes for Monday; save enough crisp for Tuesday.

Shopping List

whole turkey breast, potatoes to mash, fresh broccoli, au gratin sauce, salad greens, dinner rolls, cherry crisp.

Monday: Kids

Kids and adults alike will enjoy MINI MEATLOAVES. Serve with leftover MASHED POTATOES and frozen tiny GREEN PEAS. Add SOFT BREADSTICKS. For dessert, munch on PEANUT BUTTER COOKIES.

Plan

Save 2 meatloaves for Tuesday.

Shopping List

1% milk, egg, lean ground beef, dry bread crumbs, ranch dressing mix, less-sodium Worcestershire sauce, 50% light cheddar cheese (if desired), frozen tiny green peas, soft breadsticks, peanut butter cookies.

MINI MEATLOAVES

Servings: makes 6 mini meatloaves

Prep time: about 15 minutes

Cook time: 35 to 45 minutes; standing time: 5 minutes

  • 1/4 cup 1% milk
  • 1 egg
  • 1 pound lean ground beef
  • 1/4 cup dry bread crumbs (any flavor)
  • 1 (0.4-ounce) package ranch dressing mix
  • 1 tablespoon less-sodium Worcestershire sauce
  • Shredded 50% light cheddar cheese, if desired

Heat oven to 350 degrees. Beat milk and egg with fork in large bowl. Mix in beef, bread crumbs and ranch dressing mix (dry). Shape into 6 small loaves. Place in ungreased rimmed baking pan. Brush loaves with Worcestershire sauce. Bake, uncovered, 35 to 45 minutes or until meatloaves register 160 degrees. Let stand 5 minutes. Garnish with cheese, if desired.

Per meatloaf: 213 calories, 17 grams protein, 9 grams fat (48% calories from fat), 3.1 grams saturated fat, 5 grams carbohydrate, 75 milligrams cholesterol, 326 milligrams sodium, no fiber. Carb count: 1/2

Tuesday: Heat and Eat

The family will be amazed at how you turned leftover meatloaf into APPLE-RAISIN PIZZA. Crumble the 2 leftover meatloaves over a ready-to-bake large pizza crust. Sprinkle with 1 thinly sliced Granny Smith apple (peeled and cored), golden raisins, some chopped celery and shredded part-skim mozzarella cheese. Bake according to package directions. Serve with a GREEN SALAD. Warm the leftover CRISP and top with VANILLA ICE CREAM.

Plan

Save extra ice cream for Friday.

Shopping List

ready-to-bake large pizza crust, Granny Smith apple, golden raisins, celery, shredded part-skim mozzarella cheese, salad greens, vanilla ice cream.

Wednesday: Meatless

It's easy and delicious, so VIDALIA ONION AND RICE CASSEROLE works for a no-meat entree. Add a SPINACH SALAD with EGG WEDGES and WHOLE-GRAIN ROLLS. For dessert, enjoy BANANA PUDDING made with 1% milk.

Shopping List

brown rice, butter, Vidalia or other sweet onions, 1% milk, Swiss cheese, cooking spray, fresh spinach, eggs, whole-grain rolls, instant banana pudding.

VIDALIA ONION AND RICE CASSEROLE

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: about 1 hour, plus rice

  • 1 cup uncooked brown rice
  • 2 tablespoons butter
  • 5 medium Vidalia or other sweet onions, chopped
  • 1 1/2 cups 1% milk
  • 8 ounces grated Swiss cheese

Heat oven to 350 degrees. Cook rice according to package directions. Heat butter in a Dutch oven; add onions. Cook, stirring occasionally, 12 minutes or until softened. Add cooked rice, milk and cheese. Combine thoroughly. Spoon into a 9-by-13-inch baking dish coated with cooking spray. Bake, uncovered, 50 minutes or until bubbly.

Per serving: 216 calories, 9 grams protein, 10 grams fat (40% calories from fat), 6.1 grams saturated fat, 23 grams carbohydrate, 30 milligrams cholesterol, 87 milligrams sodium, 3 grams fiber. Carb count: 1 1/2

Thursday: Budget

When your food budget needs a little help, TUNA MELTS can come to the rescue. Top both halves of whole-grain English muffins with deli (or your own) tuna salad and a slice of American cheese. Add a slice of tomato if desired. Broil until the cheese melts. Serve with OVEN FRIES (frozen) and BELL PEPPER RINGS. PEACHES are a simple dessert.

Shopping List

whole-grain English muffins, deli or your own tuna salad, sliced American cheese, tomatoes (if desired), frozen oven fries, bell peppers, peaches.

Friday: Express

For a quick meal, PAN-FRIED HAM STEAKS are hard to beat, especially when you accompany the ham with refrigerated POLENTA (follow the package directions). Pick up deli WALDORF SALAD and BISCUITS, and you're almost home. Leftover ICE CREAM makes a cool dessert.

Shopping List

ham steaks, refrigerated polenta, deli Waldorf salad, biscuits.

Saturday: Entertain the Family

ROASTED SALMON FILLETS will be a treat for the family. Serve with packaged LONG-GRAIN AND WILD RICE and SUGAR SNAP PEAS. Add a MIXED LETTUCE SALAD and SOURDOUGH BREAD.

The family will love these easy FRUIT TARTS. Mash or puree 1 cup fresh strawberries until saucy. In a medium bowl, stir 4 ounces softened, reduced-fat cream cheese until smooth; gradually blend in mashed strawberries. Stir in 1 tablespoon honey. Divide mixture among 6 purchased graham cracker crumb tart shells. Top with 1 1/2 cups assorted fresh fruit (blueberries, kiwifruit, strawberries and/or raspberries).

Shopping List

skin-on salmon fillets, canola oil, coarse salt, pepper, packaged long-grain and wild rice, sugar snap peas, mixed lettuce, sourdough bread, fresh strawberries, reduced-fat cream cheese, honey, graham cracker crumb tart shells, assorted fresh fruit.

ROASTED SALMON FILLETS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 8 to 12 minutes

  • 4 (6- to 8-ounce) skin-on salmon fillets
  • 2 teaspoons canola oil
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper

Adjust oven rack to lowest position and place foil-lined rimmed baking sheet on rack. Heat to 500 degrees. On salmon skin, make 4 or 5 shallow slashes, about 1 inch apart on each fillet (be careful not to cut into flesh). Pat dry with paper towels, rub with oil and sprinkle with salt and pepper. Reduce temperature to 275; use oven mitts to remove pan from oven. Carefully place salmon skin side down on hot sheet. Return to oven and roast until center is translucent when checked with tip of paring knife and registers 125 degrees (8 to 12 minutes for medium rare). Transfer salmon to platter and serve.

(Adapted from “Foolproof Fish,” America’s Test Kitchen Staff; ATK, $35.)

Per serving: 242 calories, 36 grams protein, 10 grams fat (39% calories from fat), 1.6 grams saturated fat, no carbohydrate, 80 milligrams cholesterol, 370 milligrams sodium, no fiber. Carb count: 0

health

7 Day Menu Planner for September 20, 2020

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

Sunday: Family

Family day is a good time for GRILLED BALSAMIC PORK CHOPS. Combine 8 boneless pork chops (3/4 inch thick) with 1 1/2 cups balsamic vinaigrette in a resealable plastic bag. Refrigerate 2 to 24 hours. Remove chops, pat dry and discard marinade. Grill over medium heat 8 to 10 minutes, turning once.

On the side, (packaged) RICE PILAF and GREEN PEAS (from frozen) make a pretty plate. Add WHOLE-GRAIN ROLLS. For dessert, buy a CARROT CAKE and lose most of the frosting.

Plan

Save enough pork chops for Monday; save enough cake for Tuesday.

Shopping List

boneless pork chops, balsamic vinaigrette, packaged rice pilaf, frozen green peas, whole-grain rolls, carrot cake.

Monday: Heat and Eat

Reinvent those leftover pork chops as GRILLED PORK AND PROVOLONE PANINIS: Spread 1 teaspoon pesto on each of 8 slices Italian bread. Top 4 slices with thinly sliced cooked pork and 4 (1-ounce) slices provolone cheese. Top with remaining 4 bread slices. Lightly brush outer surface with olive oil; grill in skillet on medium until toasted on each side.

Serve with deli COLESLAW and BAKED CHIPS. Sprinkle cinnamon on SLICED APPLES for dessert.

Shopping List

pesto, Italian bread, provolone cheese, olive oil, deli coleslaw, baked chips, cinnamon, apples.

Tuesday: Meatless

We liked this BLACK BEAN LASAGNA for a no-meat dinner. Serve it with a crisp LETTUCE WEDGE and GARLIC BREAD. Leftover CAKE is your dessert.

Shopping List

cooking spray, canned reduced-sodium black beans, canned no-salt-added or regular crushed tomatoes with puree, onion, green bell pepper, medium salsa, chili powder, cumin, reduced-fat ricotta cheese, garlic powder, eggs, no-cook-style lasagna noodles, reduced-fat cheddar cheese, lettuce, garlic bread.

BLACK BEAN LASAGNA

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 40 to 45 minutes; standing time: 15 minutes

  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 (28-ounce) can no-salt-added or regular crushed tomatoes, with puree
  • 1 medium onion, chopped
  • 1/2 cup chopped green bell pepper
  • 1/2 cup medium salsa
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1 cup reduced-fat ricotta cheese
  • 1/8 teaspoon garlic powder
  • 1 egg
  • 10 no-cook-style lasagna noodles
  • 6 ounces shredded reduced-fat cheddar cheese

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In large bowl, mash beans slightly. Stir in tomatoes, onion, bell pepper, salsa, chili powder and cumin; mix well. In small bowl, combine ricotta, garlic powder and egg; blend well. Spread 1 cup of tomato mixture over bottom of dish. Top with half of noodles, overlapping slightly. Top with half of remaining tomato mixture. Spoon ricotta mixture over top; spread carefully. Top with half of cheddar cheese, then with remaining noodles, tomato mixture and cheddar cheese. Cover with nonstick foil; bake 40 to 45 minutes or until noodles are tender. Uncover; let stand 15 minutes before serving.

Per serving: 271 calories, 17 grams protein, 6 grams fat (19% calories from fat), 3.2 grams saturated fat, 37 grams carbohydrate, 42 milligrams cholesterol, 244 milligrams sodium, 5 grams fiber.

Wednesday: Kids

When I was a kid, no dinner made me happier than grilled FRANKS ON BUNS and BAKED BEANS. Of course, you'll want mustard and relish on the hot dogs. It's easy to munch on CELERY STICKS.

For dessert, there were the PURPLE COWS to laugh about: Put scoops of vanilla ice cream into tall glasses; fill with grape soda. Slurp with a straw.

Tip

Buy the lowest-sodium and lowest-fat frankfurters you can find, and look for reduced-sodium baked beans, too.

Shopping List

reduced-sodium and reduced-fat frankfurters, buns, canned reduced-sodium baked beans, mustard, relish, celery, vanilla ice cream, grape soda.

Thursday: Budget

This CHICKEN-CORN CHOWDER is a delicious way to save money. Serve with GRILLED CHEESE SANDWICHES, SWEET PICKLES and deli CARROT SALAD. FRESH BLUEBERRIES are good for dessert.

Shopping List

butter, onion, celery, fresh jalapeno pepper, flour, 2% milk, cooked or canned chicken breast, frozen corn, dried thyme, cayenne pepper, coarse salt, canned no-salt-added cream-style corn, bread and cheese for grilled cheese sandwiches, sweet pickles, deli carrot salad, fresh blueberries.

CHICKEN-CORN CHOWDER

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 1 tablespoon butter
  • 1/2 cup chopped onion
  • 1/4 cup finely chopped celery
  • 1 fresh jalapeno pepper, seeded and minced
  • 2 tablespoons flour
  • 3 cups 2% milk
  • 2 cups chopped cooked chicken breast, or 1 (10- to 12-ounce) can chicken breast, drained
  • 1 1/2 cups frozen corn
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon cayenne pepper
  • 1/8 teaspoon coarse salt
  • 1 (14 3/4-ounce) can no-salt-added cream-style corn

Melt butter in a Dutch oven over medium heat. Add onion, celery and jalapeno pepper; cook 4 minutes or until vegetables are softened, stirring often. Add flour and cook 1 minute, stirring constantly. Stir in milk, chicken, frozen corn, thyme, cayenne pepper, salt and creamed corn. Bring to a boil; cook 5 minutes or until thickened.

Per serving: 266 calories, 21 grams protein, 7 grams fat (24% calories from fat), 3.4 grams saturated fat, 30 grams carbohydrate, 55 milligrams cholesterol, 162 milligrams sodium, 3 grams fiber.

Friday: Express

You can have CHILI CHEESE PIEROGIES for a quick meal tonight. Heat oven to 400 degrees. Layer 1 package (thawed) frozen onion pierogies in a 7-by-11-inch baking dish; top with 1 (15-ounce) can vegetarian chili and bake 15 to 20 minutes. Sprinkle with 4 ounces shredded 50% light cheddar cheese and bake 5 more minutes or until cheese is melted. Garnish with reduced-fat sour cream before serving.

Serve with deli BROCCOLI SALAD and BAKED TORTILLA CHIPS. Fresh TROPICAL FRUITS make a quick dessert.

Shopping List

frozen onion pierogies, canned vegetarian chili, shredded 50% light cheddar cheese, reduced-fat sour cream, deli broccoli salad, baked tortilla chips, fresh tropical fruits.

Saturday: Entertain the Family

The family always enjoys GRILLED CHICKEN. Garnish it with MANGO, BLACK BEAN AND CORN SALSA. Add LEMON AND HERB RED POTATO SALAD. Serve with fresh STEAMED ZUCCHINI and a BAGUETTE. Buy a CHEESECAKE for dessert.

Shopping List

chicken to grill, mangoes, canned reduced-sodium black beans and corn for salsa, red potatoes, white vinegar, coarse salt, lemons, pepper, extra-virgin olive oil, green onions, fresh tarragon, fresh parsley, fresh chives, capers, fresh zucchini, baguette, cheesecake.

LEMON AND HERB RED POTATO SALAD

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 10 to 15 minutes; cooling time: 30 minutes

  • 3 pounds red potatoes, unpeeled, cut into 1-inch pieces
  • 2 tablespoons white vinegar
  • 1/2 teaspoon coarse salt, plus salt for cooking potatoes
  • 2 teaspoons lemon zest plus 3 tablespoons juice
  • 1/2 teaspoon pepper
  • 1/3 cup extra-virgin olive oil
  • 1/2 cup finely chopped green onion, rinsed
  • 3 tablespoons minced fresh tarragon
  • 3 tablespoons minced fresh parsley
  • 3 tablespoons minced fresh chives
  • 2 tablespoons capers, minced

Combine potatoes, 8 cups water, vinegar and 1 teaspoon salt in Dutch oven; bring to a boil over high heat. Reduce heat to medium and cook 10 to 15 minutes at a strong simmer until potatoes are just tender. Meanwhile, whisk lemon zest and juice, pepper and 1/2 teaspoon salt together in large bowl. Slowly whisk in oil until emulsified; set aside. Drain potatoes thoroughly, then transfer to rimmed baking sheet. Drizzle 2 tablespoons dressing over hot potatoes and gently toss until evenly coated. Let potatoes cool about 30 minutes, stirring once hallway though cooling. Whisk dressing to recombine; stir in onions, tarragon, parsley, chives and capers. Add cooled potatoes to remaining dressing and gently stir to combine. Season with additional salt and pepper to taste. Serve warm or at room temperature. (Adapted from "The Complete Summer Cookbook," America's Test Kitchen.)

Per serving: 209 calories, 4 grams protein, 10 grams fat (40% calories from fat), 1.3 grams saturated fat, 29 grams carbohydrate, no cholesterol, 232 milligrams sodium, 3 grams fiber.

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