health

7 Day Menu Planner for January 31, 2021

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

Sunday: Family

Gather the family for the Super Bowl and start the fun by passing around a deli VEGETABLE TRAY WITH DIPS. At halftime, serve BEST-EVER CHILI. Add CORNBREAD (from mix). For an easy dessert, buy BROWNIES.

Plan

Save enough chili and brownies and make enough cornbread for Monday.

Shopping List

vegetable tray with dips, lean ground beef, onion, garlic, cumin, chili powder, coarse salt, canned reduced-sodium red kidney beans, jar salsa, canned chopped green chilies, tomato paste, reduced-fat sour cream, cilantro, green onions, shredded 50% light cheddar cheese, jalapenos, cornbread mix, brownies.

BEST-EVER CHILI

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 35 minutes

  • 1 1/2 pounds lean ground beef
  • 1 cup chopped onion
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 tablespoon chili powder
  • 1/2 teaspoon coarse salt
  • 1 (28-ounce) can rinsed reduced-sodium red kidney beans
  • 1 (15.5-ounce) jar salsa
  • 1 (4.5-ounce) can chopped green chilies
  • 1/4 cup tomato paste
  • Reduced-fat sour cream, cilantro leaves, sliced green onion, shredded 50% light cheddar cheese and jalapeno slices for garnish

In a Dutch oven, cook beef, onion, garlic, cumin, chili powder and salt on medium high 8 minutes or until beef is no longer pink and onions are softened. Stir in beans, salsa, green chilies and tomato paste; bring to a boil. Reduce heat; simmer, uncovered, 25 minutes, stirring occasionally. Serve with garnishes.

Per serving: 310 calories, 32 grams protein, 6 grams fat (17% calories from fat), 2.3 grams saturated fat, 34 grams carbohydrate, 62 milligrams cholesterol, 796 milligrams sodium, 10 grams fiber.

Monday: Heat and Eat

Serve the leftover CHILI over leftover TOASTED CORNBREAD. Split and broil the cornbread 1 to 2 minutes or until lightly toasted. Spoon the heated leftover CHILI over the cornbread. On the side, deli COLESLAW goes well. Leftover BROWNIES and SLICED PEACHES make a good dessert.

Plan

Save enough peaches for Tuesday.

Shopping List

deli coleslaw, peaches.

Tuesday: Express

Make SPAGHETTI WITH WHITE CLAM SAUCE for a quick meal. In a saucepan, heat 2 teaspoons olive oil; add 1 teaspoon minced garlic and cook 1 minute. Add 1 (10.5- or 12-ounce) can or jar clam sauce; heat through. Toss sauce with cooked spaghetti. Serve with a packaged GREEN SALAD and GARLIC TOAST. Leftover SLICED PEACHES are an easy dessert.

Shopping List

olive oil, garlic, canned or jar clam sauce, spaghetti, packaged green salad, garlic toast.

Wednesday: Budget

Soup is always a good way to stretch the budget, and HAM AND BLACK BEAN SOUP fits the bill: In a saucepan, combine 1 cup cubed cooked ham, 1 cup salsa, 2 (15-ounce) cans reduced-sodium black beans (rinsed) and 1 (14-ounce) can unsalted chicken broth. Bring to a boil over medium heat. Reduce heat to low and cover; simmer 10 minutes. Ladle into soup bowls and garnish with sliced green onions.

Serve with a SPINACH SALAD and CRACKERS. Try SLICED APPLES for dessert.

Shopping List

cubed cooked ham, salsa, canned reduced-sodium black beans, canned unsalted chicken broth, green onions, fresh spinach, crackers, apples.

Thursday: Kids

These HOT DOG SMILEY-FACE SANDWICHES will surely win the kids over. For each serving, cut 1 lowest-fat lowest-sodium hot dog at 1/2-inch intervals almost completely through (leave 1/4 inch intact). Cook in small nonstick skillet on medium 3 to 4 minutes on each side until browned and hot dog has curled; remove from skillet. Meanwhile, for each serving, place 1 slice 2% cheese on a slice of whole-grain bread. Place in skillet. Cover and cook 1 to 2 minutes over low or until cheese melts. Remove from skillet. Place hot dog on bread for mouth of "face." To complete the face, use sliced pimiento-stuffed olives for eyes, cherry tomato halves for the nose, small potato chips for ears and finely shredded lettuce for hair.

Serve with baked WAFFLE FRIES (from frozen). TROPICAL FRUIT is easy for dessert.

Shopping List

lowest-fat lowest-sodium hot dogs, sliced 2% cheese, whole-grain bread, pimiento-stuffed olives, cherry tomatoes, potato chips, lettuce, frozen waffle fries, tropical fruit.

Friday: Meatless

Your no-meat dinner will be delicious tonight with ITALIAN WHITE BEANS. Serve over sliced POLENTA. Add a LETTUCE AND TOMATO SALAD and CRUSTY BREAD. PEARS are a simple dessert.

Tip

Your no-meat dinner will be delicious tonight with ITALIAN WHITE BEANS. Serve over sliced POLENTA. Add a LETTUCE AND TOMATO SALAD and CRUSTY BREAD. PEARS are a simple dessert.

Shopping List

olive oil, onion, crushed red pepper, garlic, bay leaves, canned reduced-sodium cannellini beans, white wine vinegar, coarse salt, black pepper, refrigerated or other polenta, lettuce, tomato, crusty bread, pears.

ITALIAN WHITE BEANS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 2 tablespoons olive oil
  • 2 cups finely chopped onion
  • 1/4 teaspoon crushed red pepper
  • 8 cloves garlic, minced
  • 2 bay leaves
  • 2 tablespoons water (see Note)
  • 2 (15-ounce) cans rinsed reduced-sodium cannellini beans
  • 4 teaspoons white wine vinegar
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper

In a large nonstick skillet, heat oil on medium-high. Add onion; cook 6 minutes. Add red pepper, garlic and bay leaves; cook 4 minutes. Stir in water and beans. Cook 3 minutes or until thoroughly heated. Stir in vinegar, salt and pepper. Discard bay leaves and serve.

Note: If beans become too dry, thin with additional water.

Per serving: 178 calories, 7 grams protein, 6 grams fat (28% calories from fat), 0.6 gram saturated fat, 25 grams carbohydrate, no cholesterol, 207 milligrams sodium, 7 grams fiber.

Saturday: Entertain the Family

Serve the family BROILED FLOUNDER WITH LEMON: Heat broiler. Coat baking rack with cooking spray. Lay fish on rack and brush with olive oil; sprinkle with coarse salt and pepper. Broil 2 to 3 inches from heat, 2 to 4 minutes (depending on thickness), until fish is just cooked through and edges flake with fork. Squeeze fresh lemon juice over fillets and serve immediately.

On the side, CREAMY BLUE CHEESE RICE WITH SPINACH AND WALNUTS is a worthy accompaniment. Add a BOSTON LETTUCE SALAD and a BAGUETTE. RASPBERRY SORBET with BUTTER COOKIES is a simple dessert.

Shopping List

cooking spray, flounder, olive oil, coarse salt, pepper, lemons, reduced-fat cream cheese, frozen chopped spinach, crumbled blue cheese, rice, walnuts, Boston lettuce, baguette, raspberry sorbet, butter cookies.

CREAMY BLUE CHEESE RICE WITH SPINACH AND WALNUTS

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: less than 15 minutes, plus rice and walnuts

  • 1 (8-ounce) package reduced-fat cream cheese, softened
  • 1/4 cup water
  • 1 (10-ounce) package frozen chopped spinach, thawed and undrained
  • 1 (4-ounce) package crumbled blue cheese
  • 1/4 teaspoon pepper
  • 3 cups cooked rice
  • 1/2 cup toasted chopped walnuts (see Note)

In a large skillet on medium, heat cream cheese and water; cook and stir 3 or 4 minutes or until cheese is melted. Add spinach, blue cheese and pepper; cook 2 minutes. Add rice; cook 3 to 5 minutes or until heated through, Remove from heat. Stir in walnuts and serve.

Note: To toast walnuts, heat oven to 350 degrees, spread on flat baking sheet and bake 5 to 10 minutes or until golden.

Per serving: 256 calories, 10 grams protein, 15 grams fat (53% calories from fat), 7.2 grams saturated fat, 21 grams carbohydrate, 31 milligrams cholesterol, 346 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for January 24, 2021

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

Sunday: Family

Prepare your own ROAST CHICKEN today with a 5- to 7-pound oven-roaster. On the side, make CORNBREAD STUFFING (from mix). Add GRAVY, MASHED POTATOES and PARSLEY-BUTTERED CARROTS. Buy a BLUEBERRY COBBLER for dessert.

Plan

Save enough chicken for Monday; save enough cobbler for Tuesday.

Shopping List

oven-roaster chicken, cornbread stuffing mix, gravy, potatoes to mash, parsley, butter, carrots, blueberry cobbler.

Monday: Heat and Eat

Use some of the leftover chicken in CHICKEN-VEGETABLE PITA POCKETS. Add deli BEAN SOUP on the side, along with some CELERY STICKS. For dessert, TROPICAL FRUIT is simple.

Shopping List

plain yogurt, low-fat mayonnaise, Dijon mustard, cumin, cayenne pepper, cucumber, green onions, fresh spinach, whole-grain pita pockets, deli bean soup, celery, tropical fruit.

CHICKEN-VEGETABLE PITA POCKETS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 5 minutes

  • 1/2 cup plain yogurt
  • 2 tablespoons low-fat mayonnaise
  • 1 tablespoon Dijon mustard
  • 1/4 teaspoon cumin
  • 1/8 teaspoon cayenne pepper
  • 2 cups chopped cooked chicken breast
  • 1/2 cup chopped seeded cucumber
  • 2 green onions, sliced
  • 2 cups shredded fresh spinach
  • 4 whole-grain pita pockets, halved

Heat oven to 250 degrees. In a large bowl, whisk together yogurt, mayonnaise, mustard, cumin and cayenne pepper. Add chicken, cucumber, onions and spinach; toss to coat. Meanwhile, bake pita halves 3 to 4 minutes (do not toast). Divide and spoon filling into pita halves and serve.

Per serving: 326 calories, 30 grams protein, 6 grams fat (15% calories from fat), 1.2 grams saturated fat, 40 grams carbohydrate, 60 milligrams cholesterol, 558 milligrams sodium, 5 grams fiber.

Tuesday: Meatless

This ITALIAN VEGETABLE STEW makes a no-meat night extra-special. In a Dutch oven, heat 1 tablespoon olive oil on medium. Add 3 cups diced potatoes, 2 cups diced onions and 1 teaspoon minced garlic; cook 10 minutes or until potatoes are lightly browned and onions are softened. Add 2 cups sliced zucchini, 1 (14.5-ounce) can undrained diced tomatoes with basil, garlic and oregano, 1 cup unsalted vegetable broth and 1 teaspoon dried basil. Cover and simmer 10 minutes; add coarse salt and pepper to taste. Serve with (deli) EGG SALAD SANDWICHES on WHOLE-GRAIN BREAD with LETTUCE. Warm the leftover COBBLER for dessert and top with light whipped cream.

Plan

If time permits, assemble Wednesday's entree tonight and refrigerate. Increase tomorrow's baking time by about 10 minutes.

Shopping List

olive oil, potatoes, onions, garlic, zucchini, canned diced tomatoes with basil, garlic and oregano, unsalted vegetable broth, dried basil, coarse salt, pepper, deli egg salad, whole-grain bread, lettuce, light whipped cream.

Wednesday: Kids

MEXICAN MEAT-AND-CHEESE BAKE has all the kids' favorite ingredients. Serve the layered dish with BABY CARROTS and HUMMUS. For dessert, make FLAN from a mix.

Shopping List

cooking spray, onion, lean ground beef, ground turkey breast, canned condensed less-sodium less-fat cream of mushroom soup, canned condensed less-sodium less-fat cream of chicken soup, canned chopped green chilies, corn tortillas, 50% light jalapeno or cheddar cheese, lettuce, tomatoes, reduced-fat sour cream, baby carrots, hummus, flan mix.

MEXICAN MEAT-AND-CHEESE BAKE

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 45 minutes

  • 1 medium onion, chopped
  • 1 pound lean ground beef
  • 1 pound ground turkey breast
  • 1 (10 3/4-ounce) can condensed less-sodium less-fat cream of mushroom soup
  • 1 (10 3/4-ounce) can condensed less-sodium less-fat cream of chicken soup
  • 5 ounces water
  • 1 (4-ounce) can chopped green chilies
  • 8 (6-inch) corn tortillas
  • 2 cups shredded 50% light jalapeno or cheddar cheese
  • Shredded lettuce, chopped tomatoes and reduced-fat sour cream

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Heat a large nonstick skillet on medium; add onion and cook 3 minutes. Add beef and turkey and cook 7 minutes or until meat is no longer pink and onion is softened; drain. Add both soups, water and chilies; mix well. Line bottom of dish with 4 tortillas, torn into pieces. Cover tortillas with half the meat mixture and half the cheese. Repeat layers. Bake 25 to 35 minutes or until hot and bubbly. Serve with lettuce, tomatoes and sour cream.

Per serving: 316 calories, 35 grams protein, 13 grams fat (37% calories from fat), 5.7 grams saturated fat, 16 grams carbohydrate, 73 milligrams cholesterol, 726 milligrams sodium, 2 grams fiber.

Thursday: Budget

BARBECUE PULLED CHICKEN is certainly budget- and flavor-friendly. In a 4-quart or larger slow cooker, combine 1 (14.5-ounce) can drained no-salt-added diced tomatoes, 1/4 cup apple cider vinegar, 2 tablespoons honey, 1 tablespoon smoked paprika, 1 tablespoon soy sauce, 1 tablespoon Dijon mustard and 1/4 teaspoon crushed red pepper; mix well. Add 2 pounds boneless skinless chicken breasts. Season with coarse salt and freshly ground black pepper. Cover and cook on low 4 hours or until chicken is falling apart. Remove from cooker; shred with forks and serve on WHOLE-GRAIN HAMBURGER BUNS.

Add BAKED POTATO CHIPS and COLESLAW on the side. Sprinkle PEACHES with cinnamon for dessert.

Plan

Cook rice and save enough coleslaw for Friday.

Shopping List

canned no-salt-added diced tomatoes, apple cider vinegar, honey, smoked paprika, soy sauce, Dijon mustard, crushed red pepper, boneless skinless chicken breasts, coarse salt, black pepper, whole-grain hamburger buns, baked potato chips, coleslaw, peaches, cinnamon.

Friday: Express

Make MANHATTAN SEAFOOD CHOWDER in no time. Prepare 2 (10 1/2-ounce) cans vegetarian vegetable soup according to directions. Add 12 ounces imitation crabmeat and 2 cups cooked rice. Heat on medium-low and serve with a MIXED GREEN SALAD and CHEESE TOAST. For dessert, stir sliced BANANAS into CHOCOLATE PUDDING.

Shopping List

canned vegetarian vegetable soup, imitation crabmeat, rice, mixed greens, any cheese and bread for cheese toast, bananas, chocolate pudding.

Saturday: Entertain the Family

Serve your family delicious PROSCIUTTO-WRAPPED PORK WITH WALNUTS. Add your MASHED SWEET POTATOES on the side. Brighten the plate with fresh BROCCOLI FLORETS with a squeeze of fresh lemon juice over them.

Add a MIXED GREEN SALAD and ITALIAN BREAD. Buy or make an old-fashioned PINEAPPLE UPSIDE-DOWN CAKE for dessert.

Shopping List

pork tenderloin, garlic powder, coarse salt, prosciutto, butter, mango chutney, white wine, unsalted chicken stock, walnuts, baby arugula, red onion, sweet potatoes to mash, fresh broccoli, lemon, mixed greens, Italian bread, pineapple upside-down cake.

PROSCIUTTO-WRAPPED PORK WITH WALNUTS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 1 1/2 pounds pork tenderloin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon coarse salt
  • 3 ounces thinly sliced prosciutto
  • 2 tablespoons butter
  • 2/3 cup mango chutney
  • 1/4 cup white wine
  • 1/4 cup unsalted chicken stock
  • Baby arugula and small red onion wedges
  • 3/4 cup coarsely chopped toasted walnuts

Season pork with garlic powder and salt and wrap in prosciutto, securing the ends with wooden picks. In a very large skillet, melt butter on medium-high heat. Add pork and cook until brown on all sides, about 5 minutes, turning occasionally. Reduce heat to low and stir in chutney, wine and stock. Cover and cook 20 minutes or until internal temperature of pork reaches 145 degrees. Remove cover and cook until sauce thickens. Remove from skillet to cutting board; tent with foil for 5 minutes. Slice and place on a platter lined with arugula and red onion. Pour sauce over and top and sprinkle with walnuts.

Per serving: 500 calories, 41 grams protein, 28 grams fat (49% calories from fat), 7.6 grams saturated fat, 22 grams carbohydrate, 123 milligrams cholesterol, 759 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for January 17, 2021

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

Sunday: Family

Make family time special with BEEF TOP SIRLOIN AND POTATO KEBABS. Serve SNOW PEAS on the side, along with SOURDOUGH BREAD. Buy a BOSTON CREAM PIE for dessert.

Plan

Prepare 2 extra kebabs and save some snow peas and pie for Monday.

Shopping List

red-skinned potatoes, steak sauce, garlic, yellow or zucchini squash, boneless beef top sirloin steak, snow peas, sourdough bread, Boston cream pie.

BEEF TOP SIRLOIN AND POTATO KEBABS

Servings: makes 4 kebabs

Prep time: 20 minutes

Cook time: 11 to 16 minutes, plus potatoes

  • 1 pound red-skinned potatoes
  • 3/4 cup steak sauce
  • 2 teaspoons minced garlic
  • 2 medium yellow or zucchini squash
  • 1 pound boneless beef top sirloin steak

Cut potatoes into 1 1/2-inch pieces. Cover and microwave on high (100% power) 5 to 6 minutes or until just tender, stirring once. Cool slightly. Combine steak sauce and garlic in a 1-cup glass measure. Microwave on high 1 1/2 minutes, stirring once. Cut squash in half lengthwise. Cut beef and squash into 1 1/4 pieces. Combine beef, squash, potatoes and 1/3 cup sauce in large bowl; toss. Alternately thread beef and vegetables onto metal skewers. Place kebabs on grill over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (or 13 to 16 minutes over medium heat on preheated gas grill) for medium-rare to medium doneness, turning once and brushing with remaining sauce during last 5 minutes.

Per serving: 251 calories, 25 grams protein, 5 grams fat (16% calories from fat), 1.6 grams saturated fat, 29 grams carbohydrate, 56 milligrams cholesterol, 754 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

You're in for a treat with this BEEF AND RED PEPPER STIR-FRY using Sunday's leftovers. Slice the cooked beef into 1/2-inch pieces. In a large nonstick skillet or wok, heat 2 teaspoons sesame oil (or another oil) on medium-high; stir-fry 1 large red bell pepper (cut into thin strips) and 2 cups fresh broccoli florets for 5 minutes. Add leftover snow peas, 1 (8-ounce) can drained pineapple tidbits, leftover beef and any stir-fry sauce. Cook and stir until heated through.

Serve over RICE and garnish with sliced green onions, if desired. Add a MIXED GREEN SALAD and a BAGUETTE. Slice the leftover PIE for dessert.

Shopping List

sesame oil (or another oil), red bell pepper, fresh broccoli, canned pineapple tidbits, any stir-fry sauce, rice, green onions (if desired), mixed greens, baguette.

Tuesday: Budget

Save some food dollars with MEXICAN TURKEY BURGERS on WHOLE-GRAIN HAMBURGER BUNS. Top the burgers with canned green chilies (drained), salsa, shredded lettuce and reduced-fat sour cream.

Add CORN AND BEAN SALAD on the side: Combine canned no-salt-added diced tomatoes (drained), canned reduced-sodium black beans (rinsed), canned no-salt-added corn (rinsed) and some chopped red onion. Toss with Italian dressing and serve.

Scoop STRAWBERRY ICE CREAM for dessert.

Shopping List

any turkey burgers, whole-grain hamburger buns, canned green chilies, salsa, lettuce, reduced-fat sour cream, canned no-salt-added diced tomatoes, canned reduced-sodium black beans, canned no-salt-added corn, red onion, Italian dressing, strawberry ice cream.

Wednesday: Meatless

Skip meat tonight in favor of STUFFED BAKED POTATOES. Slash the tops of baked potatoes and spoon hot canned vegetarian chili over them. Garnish with reduced-fat sour cream, shredded cheddar cheese and chopped green onions. On the side, add a LETTUCE WEDGE with crumbled blue cheese and hard-cooked egg wedges, plus CRUSTY BREAD. For dessert, PEACHES are light.

Shopping List

baking potatoes, canned vegetarian chili, reduced-fat sour cream, shredded cheddar cheese, green onions, lettuce, crumbled blue cheese, eggs, crusty bread, peaches.

Thursday: Kids

Expect a big hug when you feed the kids these OVEN-FRIED CHICKEN TENDERS. Heat oven to 450 degrees. Coat chicken tenders with cooking spray and then dredge them in mashed potato flakes (not granules). Sprinkle with seasoned salt. Bake 15 minutes, turning once. The kids' favorite, TATER TOTS (from frozen), can go alongside. Add a deli CARROT SALAD and SOFT BREAD STICKS. Let's have PEARS for dessert.

Shopping List

chicken tenders, cooking spray, mashed potato flakes, seasoned salt, frozen tater tots, deli carrot salad, soft bread sticks, pears.

Friday: Express

It's potpie kind of weather, so look for a family-size CHICKEN POTPIE in the frozen food case. Serve MIXED VEGETABLES on the side, along with a packaged GREEN SALAD. Buy TAPIOCA PUDDING for dessert.

Shopping List

frozen chicken potpie, mixed vegetables, packaged green salad, tapioca pudding.

Saturday: Family Entertaining

Treat the family to your own GRILLED GROUPER. Serve it with ROASTED ROOT VEGETABLES, a ROMAINE SALAD and CRUSTY ROLLS. LEMON MERINGUE TARTS are perfect for dessert.

Shopping List

grouper, fresh whole white mushrooms, shiitake mushrooms, mixed root vegetables (such as sweet potatoes, parsnips and carrots), onions, garlic, canola oil, dried rosemary, coarse salt, pepper, romaine, crusty rolls, frozen puff pastry shells, lemon pudding mix, 1% milk, lemon, eggs, sugar.

ROASTED ROOT VEGETABLES

Servings: makes 6 servings

Prep time: about 20 minutes

Cook time: about 30 minutes

  • 12 ounces fresh whole white mushrooms (without stems)
  • 4 ounces shiitake mushrooms (without stems)
  • 2 pounds mixed root vegetables (such as sweet potatoes, parsnips and carrots), cut into 1-inch pieces
  • 2 medium onions, cut into 1-inch wedges
  • 12 cloves garlic, peeled and halved
  • 3 tablespoons canola oil
  • 1 1/2 teaspoons dried rosemary
  • 1 teaspoon coarse salt
  • 1/2 teaspoon freshly ground pepper

Heat oven to 425 degrees. In two shallow roasting pans, arrange vegetables in a single layer. Combine oil, rosemary, salt and pepper. Drizzle over vegetables; turn to coat. Roast for 15 minutes, then stir. Exchange pans between shelves (for even cooking) and roast 15 more minutes or until tender.

Per serving: 213 calories, 5 grams protein, 8 grams fat (30% calories from fat), 0.6 gram saturated fat, 35 grams carbohydrate, no cholesterol, 398 milligrams sodium, 7 grams fiber.

LEMON MERINGUE TARTS

Servings: makes 6 servings

Prep time: 15 minutes, plus pudding

Cook time: 12 minutes, plus pastry shells

  • 1 (10-ounce) package frozen puff pastry shells
  • 1 (3-ounce) package lemon pudding mix
  • 1% milk for pudding mix (per package directions)
  • 1 teaspoon lemon zest (yellow part only)
  • 2 egg whites
  • 1/4 cup sugar

Bake pastry shells according to directions. Cook pudding mix according to directions for pie filling, using 1% milk. Stir in lemon zest. Cool to room temperature. Spoon about 1/3 cup pudding into each pastry shell. Heat oven to 325 degrees. Beat egg whites until frothy, using an electric mixer at high speed. Add sugar gradually, beating until soft peaks form. Spoon evenly over pudding in each shell and spread to edges. Place on baking sheet. Bake 12 minutes or until lightly browned. Cool and serve.

Per serving: 315 calories, 8 grams protein, 14 grams fat (39% calories from fat), 4 grams saturated fat, 42 grams carbohydrate, 4 milligrams cholesterol, 357 milligrams sodium, 1 gram fiber.

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