health

7 Day Menu Planner for March 07, 2021

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

Sunday: Family

Enjoy ONE-POT CHICKEN PARMESAN PASTA that’s bursting with flavor. Serve it with GREEN BEANS and MULTIGRAIN ROLLS. For dessert, make it a light one with a scoop of LEMON SHERBET.

Plan

Save enough sherbet for Monday.

Shopping List

olive oil, boneless skinless chicken breasts, parmesan cheese, dried Italian seasoning, garlic powder, coarse salt, canned tomato sauce, canned diced tomatoes with basil and oregano, mini penne pasta, dry red wine, sliced fresh mozzarella cheese, fresh basil, green beans, multigrain rolls, lemon sherbet.

ONE-POT CHICKEN PARMESAN PASTA

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: 20 minutes

  • 2 tablespoons olive oil
  • 4 boneless skinless chicken breasts, about 1 1/4 pounds
  • 2 tablespoons shredded parmesan
  • 1 teaspoon dried Italian seasoning
  • 1/2 teaspoon each garlic powder and coarse salt
  • 1 (15-ounce) can tomato sauce
  • 1 (14.5-ounce) can diced tomatoes with basil and oregano
  • 1 3/4 cups water
  • 8 ounces uncooked mini penne pasta (2 cups)
  • 1/4 cup dry red wine
  • 4 slices fresh mozzarella
  • 1/4 cup each shredded parmesan and torn fresh basil for garnish

Heat oil in a large nonstick skillet on medium high heat. Season chicken with parmesan, Italian seasoning, garlic powder and salt. Cook chicken 6 minutes or until browned on both sides, turning once. Add tomato sauce, diced tomatoes with juices, water, pasta and red wine and bring to a boil. Cook 10 minutes or until chicken is cooked through and pasta is al dente. Top chicken with mozzarella slices. Reduce heat to low and cook, covered, until mozzarella is melted, about 2 minutes. Sprinkle with additional parmesan and top with basil. (Recipe adapted from SwirlsOfFlavor.com.)

Per serving: 401 calories, 32 grams protein, 11 grams fat (26% calories from fat), 3.6 grams saturated fat, 39 grams carbohydrate, 73 milligrams cholesterol, 738 milligrams sodium, 3 grams fiber.

Monday: Meatless

Skip meat tonight and enjoy SOUTHWESTERN BEAN SKILLET. Serve the easy one-dish meal with a ROMAINE SALAD and WHOLE-WHEAT ROLLS. Leftover SHERBET makes a perfect dessert.

Shopping List

frozen corn, fresh cilantro, coarse salt, green bell pepper, onion, canned chili beans, reduced-sodium canned black beans, 50% reduced-fat cheddar cheese, tomatoes, Romaine, whole-wheat rolls.

SOUTHWESTERN BEAN SKILLET

Servings: makes 4 servings

Prep time: about 10 minutes

Cook time: 10 to 15 minutes

  • 1 cup frozen corn (thawed)
  • 2 tablespoons chopped fresh cilantro
  • 1/4 teaspoon coarse salt
  • 1/2 cup chopped green bell pepper
  • 1/4 cup chopped onion
  • 1 (15-ounce) can undrained chili beans
  • 1 (15-ounce) can rinsed reduced-sodium black beans
  • 1 cup shredded 50% reduced-fat cheddar cheese
  • 1 1/2 cup chopped tomatoes

In a large nonstick skillet, combine corn, cilantro, salt, bell pepper, onion, chili beans and black beans. Heat to boiling; reduce heat. Cover and cook 5 minutes. Uncover, simmer 5 to 10 minutes or until vegetables are tender; stir occasionally. Stir in cheese and tomatoes until cheese is melted.

Per serving: 310 calories, 20 grams protein, 6 grams fat (18 percent calories from fat), 3.5 grams saturated fat, 45 grams carbohydrate, 15 milligrams cholesterol, 569 milligrams sodium, 12 grams fiber.

Tuesday: Kids

BEEF ROTINI has kid-delicious written all over it. Cook 3/4 pound 95% lean ground beef in a large nonstick skillet on medium-high 4 minutes or until browned, stirring often. Stir in 1 3/4 cup low-sodium beef broth, 1 tablespoon Worcestershire sauce, 1/2 teaspoon dried oregano, 1/2 teaspoon garlic powder and 1 cup canned diced tomatoes. Stir in 1 1/2 cups rotini (corkscrew) pasta. Reduce heat to low. Cover and cook 10 minutes, stirring often. Uncover; cook 5 more minutes or until pasta is tender. Serve with CARROT SALAD and SOFT ROLLS. For a light dessert, try PEARS.

Shopping List

lean ground beef, low-sodium beef broth, Worcestershire sauce, dried oregano, garlic powder, canned diced tomatoes, rotini pasta, carrot salad, soft rolls, pears.

Wednesday: Family

Whether you’re Irish or not, anyone can enjoy CORNED BEEF AND CABBAGE. In a 4-quart or larger slow cooker, place 1 (3- to 4-pound) beef brisket. Sprinkle with 3 tablespoons brown sugar. Cover with water. Add 6 cloves garlic, 2 bay leaves, 12 whole allspice, 1/2 teaspoon pepper, 5 halved red potatoes, 1 cup baby carrots and 2 onions, cut into wedges. Cover and cook on low 8 hours. Uncover, add 1/2 medium cabbage, cut into wedges. Cover; cook on high 30 minutes or until cabbage is tender. Serve with PICKLED BEETS and RYE BREAD. For dessert, CHUNKY APPLESAUCE is all you need.

Plan

Save enough cooked brisket, rye bread and pickled beets for Friday.

Shopping List

beef brisket, brown sugar, garlic, bay leaves, whole allspice, pepper, red potatoes, baby carrots, onions, cabbage, pickled beets, rye bread, chunky applesauce.

Thursday: Budget

SAUSAGE WITH POLENTA is a budget-friendly dish. Slice a 16- or 17-ounce tube of polenta (look in the produce section) into 12 (1/2-inch) slices. Coat both sides with cooking spray. Heat a large nonstick skillet. Cook 2 minutes on each side until slightly browned and hot. Meanwhile, heat 1 tablespoon olive oil in a large nonstick skillet on medium-high heat. Add 1 pound sweet Italian sausage (casings removed) and 1 small chopped onion. Cook 3 minutes, breaking up sausage with a spoon, until no longer pink. Stir in 1 (15-ounce) can rinsed cannellini beans, 1 (14.5-ounce) can no-salt-added diced tomatoes and 2 teaspoons dried basil; cook 2 minutes or until sausage is cooked and mixture is hot. For each serving, spoon one quarter of the sausage mixture over 3 slices polenta. (Adapted from Woman’s Day magazine.) Serve with COLESLAW and ITALIAN BREAD. Enjoy PINEAPPLE CHUNKS for dessert.

Shopping List

tube of polenta, cooking spray, olive oil, sweet Italian sausage, onion, canned cannellini beans, canned no-salt-added diced tomatoes, dried basil, coleslaw, Italian bread, pineapple chunks.

Friday: Heat and Eat

Use those brisket leftovers for CORNED BEEF SANDWICHES on rye bread. Slather grainy MUSTARD on the bread, layer with the corned beef and top with prepared HORSERADISH SAUCE. Serve with leftover PICKLED BEETS and deli GERMAN POTATO SALAD. How about sliced KIWIFRUIT for dessert?

Shopping List

grainy mustard, prepared horseradish sauce, deli German potato salad, kiwifruit.

Saturday: Entertaining the Family

Draw the family near for a casual (and economical) meal of LINGUINE AND SPINACH WITH GORGONZOLA SAUCE. Serve with a packaged CAESAR SALAD and CRUSTY BREAD. Spoon fresh BLUEBERRIES (or frozen and thawed) over CHEESECAKE for dessert.

Shopping List

refrigerated fettuccine, butter, flour, canned evaporated skim milk, crumbled gorgonzola cheese, coarse salt, pepper, fresh baby spinach, packaged Caesar salad, crusty bread, fresh or frozen blueberries, cheesecake.

LINGUINE AND SPINACH WITH GORGONZOLA SAUCE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 5 minutes, plus fettuccine

  • 1 (9-ounce) package refrigerated fettuccine
  • 1 tablespoon butter
  • 1 tablespoon flour
  • 1 (12-ounce) can evaporated skim milk
  • 3/4 cup crumbled gorgonzola cheese (3 ounces)
  • 1/8 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1 (5- or 6-ounce) package fresh baby spinach

Cook pasta according to package directions. While pasta cooks, melt butter in a medium saucepan over medium heat. Add flour; cook 1 minute, stirring constantly with a whisk. Gradually add milk, stirring constantly with whisk. Increase heat to medium-high; bring to boil, stirring constantly. Reduce heat to low; simmer 3 minutes or until sauce thickens slightly, stirring frequently. Remove from heat and stir in cheese, salt and pepper. Combine the sauce, pasta and spinach; toss gently to coat.

Per serving: 384 calories, 21 grams protein, 11 grams fat (26 percent calories from fat), 7.2 grams saturated fat, 50 grams carbohydrate, 80 milligrams cholesterol, 601 milligrams sodium, 4 grams fiber.

health

7 Day Menu Planner for February 28, 2021

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

Sunday: Family

Your family likes your own POT ROAST WITH POTATOES, CARROTS AND CELERY best, so make them happy and serve it for family day. Add a SPINACH SALAD and WHOLE-GRAIN ROLLS. Buy a CHERRY COBBLER for dessert and top it with a little VANILLA ICE CREAM.

Tip

Your family likes your own POT ROAST WITH POTATOES, CARROTS AND CELERY best, so make them happy and serve it for family day. Add a SPINACH SALAD and WHOLE-GRAIN ROLLS. Buy a CHERRY COBBLER for dessert and top it with a little VANILLA ICE CREAM.

Plan

Save enough beef, vegetables and cobbler for Monday; save enough ice cream for Saturday.

Shopping List

pot roast, potatoes, carrots, celery, fresh spinach, whole-grain rolls, cherry cobbler, vanilla ice cream.

Monday: Heat and Eat

Slice and heat the leftover beef and layer it on dense white bread. Top with beef gravy for OPEN-FACED BEEF SANDWICHES. Serve the leftover VEGETABLES on the side along with a MIXED GREEN SALAD. Warm the leftover COBBLER for dessert.

Shopping List

dense white bread, beef gravy, mixed greens.

Tuesday: Meatless

Full-flavored and meatless, MUSHROOM RISOTTO WITH PEAS is a delicious dinner. Add a ROMAINE SALAD and GARLIC BREAD on the side. Slice KIWIS for dessert.

Shopping List

butter, assorted sliced fresh mushrooms (such as button, cremini, shiitake), onions or shallots, garlic, Arborio rice, unsalted vegetable broth, dry white wine, cracked black pepper, frozen peas, Asiago cheese, Italian parsley, romaine, garlic bread, kiwis.

MUSHROOM RISOTTO WITH PEAS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 3 hours on low or 1 1/2 hours on high

  • 3 tablespoons butter
  • 3 cups (about 8 ounces) assorted sliced fresh mushrooms (such as button, cremini, shiitake)
  • 1/3 cup sliced onions or shallots
  • 2 cloves garlic, minced
  • 1 3/4 cups Arborio rice
  • 4 cups unsalted vegetable broth
  • 3/4 cup dry white wine
  • 1/2 teaspoon cracked black pepper
  • 2/3 cup frozen peas, thawed
  • Asiago cheese shards and fresh Italian parsley leaves for garnish

In a large nonstick skillet, melt butter on medium. Add mushrooms, onions and garlic; cook 5 to 7 minutes or until mushrooms are lightly browned and liquid is evaporated, stirring occasionally. Stir in rice; cook and stir 1 more minute. Transfer mixture to a 3 1/2- or 4-quart slow cooker. Stir in broth, wine and pepper. Cover and cook on low 2 3/4 hours or high 1 1/4 hours or until rice is tender. If possible, carefully remove crockery liner; stir in peas. Garnish each serving with cheese and parsley.

Per serving: 297 calories, 6 grams protein, 6 grams fat (18% calories from fat), 3.7 grams saturated fat, 50 grams carbohydrate, 15 milligrams cholesterol, 203 milligrams sodium, 2 grams fiber.

Wednesday: Kids

Make the kids happy with SLOPPY JOES. Serve with RED POTATO WEDGES, buttered and roasted. Halved RED AND GREEN GRAPES are good for dessert.

Shopping List

sweet onion, ground beef (93% lean or leaner), green bell pepper, unsalted tomato sauce, barbecue sauce, ketchup, Worcestershire sauce, brown sugar, dry mustard, coarse salt, whole-grain hamburger buns, dill pickle slices, coleslaw, sliced American or cheddar cheese (if desired), red potatoes, butter, red and green grapes.

SLOPPY JOES

Servings: makes 4 sandwiches

Prep time: 15 minutes

Cook time: 16 to 25 minutes

  • 1 cup minced sweet onion
  • 1 pound ground beef (93% lean or leaner)
  • 1 cup minced green bell pepper
  • 1 (14 1/2-ounce) can unsalted tomato sauce
  • 1/4 cup barbecue sauce
  • 1/4 cup ketchup
  • 1 tablespoon Worcestershire sauce
  • 2 teaspoons packed brown sugar
  • 1 teaspoon dry mustard
  • Coarse salt to taste
  • 4 whole-grain hamburger buns
  • Dill pickle slices, coleslaw, American or cheddar cheese slices (if desired)

Heat large nonstick skillet over medium heat. Add onion; cook 3 to 5 minutes until golden brown. Add ground beef and bell pepper; cook 8 to 10 minutes, breaking beef into 1/2-inch crumbles and stirring occasionally. Stir in tomato sauce, barbecue sauce, ketchup, Worcestershire sauce, brown sugar and mustard; increase heat to medium-high. Bring to a boil; cook 5 to 10 minutes or until sauce is thickened, stirring occasionally. Season with salt to taste. Divide mixture among buns. Garnish with dill pickles, coleslaw and cheese, if desired; serve.

Per serving: 264 calories, 27 grams protein, 6 grams fat (21% calories from fat), 2.3 grams saturated fat, 26 grams carbohydrate, 62 milligrams cholesterol, 412 milligrams sodium, 3 grams fiber.

Thursday: Express

Perk up ordinary chicken breasts and turn them into SANTA FE CHICKEN. Heat oven to 400 degrees. Place 1 pound of boneless skinless chicken breasts in a baking dish coated with cooking spray. In a small bowl, mix together 1 tablespoon melted butter, 1 tablespoon Southwestern seasoning and 1 teaspoon lemon juice. Brush mixture on both sides of chicken and bake 20 minutes or until internal temperature reaches 165 degrees.

Serve with canned reduced-sodium BLACK BEANS, YELLOW RICE (from mix) and SOURDOUGH BREAD. PEACHES are good for dessert.

Shopping List

boneless skinless chicken breasts, cooking spray, butter, Southwestern seasoning, lemon, canned reduced-sodium black beans, yellow rice mix, sourdough bread, peaches.

Friday: Budget

Buy or make EGG SALAD for SANDWICHES and spread on whole-grain toast. Add a little dill to the egg salad for a flavor boost. Garnish the sandwich with LEAF LETTUCE. Accompany the sandwiches with deli (or canned) TOMATO RICE SOUP. (If you have any leftover rice from Thursday, add it to the soup.) Finish with PLUMS.

Shopping List

egg salad, whole-grain bread, dill, leaf lettuce, deli (or canned) tomato rice soup, plums.

Saturday: Entertain the Family

Invite friends for ITALIAN-STYLE HALIBUT WITH TOMATOES AND WHITE BEANS. Serve with steamed fresh BROCCOLI SPEARS, SALAD GREENS and a BAGUETTE. Top leftover ICE CREAM with HOT FUDGE SAUCE for dessert.

Shopping List

olive oil, green onions, garlic, canned diced tomatoes with basil, onions and oregano, canned reduced-sodium Great Northern or cannellini beans, red wine vinegar, fresh or dried basil, halibut or cod fillets, coarse salt, pepper, cooking spray, fresh broccoli, salad greens, baguette, hot fudge sauce.

ITALIAN-STYLE HALIBUT WITH TOMATOES AND WHITE BEANS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 2 tablespoons olive oil
  • 1/2 cup sliced green onions
  • 2 cloves garlic, minced
  • 2 (14 1/2-ounce) cans diced tomatoes with basil, onions and oregano, lightly drained
  • 1 (15-ounce) can reduced-sodium rinsed Great Northern or cannellini beans
  • 2 teaspoons red wine vinegar
  • 1/4 cup sliced fresh basil leaves or 1 tablespoon dried basil
  • 4 (4- to 6-ounce) halibut or cod fillets
  • Coarse salt and pepper to taste

In a medium pan, heat oil on medium. Add onions and garlic; cook, stirring occasionally, 3 minutes or until vegetables are softened but not browned. Add tomatoes and bring to a boil. Cook 4 minutes, stirring occasionally. Add beans, vinegar and basil. Bring to a boil; simmer 2 minutes. Remove tomato-bean mixture from heat.

For the fish: Season fillets with salt and pepper and coat with cooking spray. Place on rack of broiler pan coated with cooking spray and lined with foil. Broil 5 to 7 minutes, turning once, or until opaque throughout. Serve fish over tomato and bean mixture.

Per serving: 315 calories, 29 grams protein, 8 grams fat (24% calories from fat), 1.3 grams saturated fat, 29 grams carbohydrate, 56 milligrams cholesterol, 915 milligrams sodium, 5 grams fiber. Carb count: 2.

health

7 Day Menu Planner for February 21, 2021

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

Sunday: Family

Make family day special with sweet-spicy ROAST PORK TENDERLOINS WITH GINGER PEACH GLAZE. Heat oven to 375 degrees. Dry 2 (1-pound) pork tenderloins with paper towels. Combine 1 1/2 teaspoons seasoned salt and 1 teaspoon dried thyme. Rub pork with seasoning mixture. Roast, uncovered, on a rack 20 to 25 minutes or until internal temperature is 145 degrees. Meanwhile, combine 1 cup peach preserves, 1 tablespoon Worcestershire sauce and 1 1/4 teaspoons ground ginger. Spoon half of mixture on pork the last 10 minutes of cooking. Let pork stand 5 minutes before slicing. Heat remaining preserves mixture and serve with pork.

Add BAKED SWEET POTATOES, roasted fresh BRUSSELS SPROUTS and DINNER ROLLS. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough pork, sweet potatoes and pie for Monday.

Shopping List

pork tenderloins, seasoned salt, dried thyme, peach preserves, Worcestershire sauce, ground ginger, sweet potatoes to bake, fresh Brussels sprouts, dinner rolls, Boston cream pie.

Monday: Heat and Eat

Slice the leftover pork and make PORK SANDWICHES. Spread whole-grain bread with honey-mustard sauce. Top with lettuce and the pork. Heat oven to 425 degrees. Cut leftover sweet potatoes into wedges, coat with cooking spray, and bake 10 to 15 minutes or until hot. Serve with MIXED GREENS. Leftover PIE is a quick dessert.

Shopping List

whole-grain bread, honey-mustard sauce, lettuce, cooking spray, mixed greens.

Tuesday: Budget

Soup is a money-saver, and BEEF BARLEY SOUP is a quick way to see savings. Serve with a SPINACH SALAD WITH ORANGE SECTIONS and add CRACKERS on the side. LIME SHERBET is a cool dessert.

Plan

Save enough sherbet for Thursday.

Shopping List

canola oil, onion, garlic, dried thyme, unsalted beef broth, baby carrots, sliced cremini mushrooms, red bell pepper, quick-cooking barley, beef top sirloin steak or shoulder top blade (flatiron) steak, coarse salt, black pepper, frozen peas, fresh spinach, oranges, crackers, lime sherbet.

BEEF BARLEY SOUP

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: about 25 minutes

  • 4 teaspoons canola oil, divided
  • 3/4 cup finely chopped onion
  • 2 tablespoons minced garlic, divided
  • 1/2 teaspoon dried thyme
  • 2 (14-ounce) cans unsalted beef broth
  • 2 cups water
  • 8 ounces baby carrots (about 1 3/4 cups)
  • 8 ounces sliced cremini mushrooms
  • 1 cup diced red bell pepper
  • 3/4 cup quick-cooking barley
  • 1 pound beef top sirloin steak or shoulder top blade (flatiron) steak
  • Coarse salt and black pepper
  • 1 cup frozen peas

Heat 2 teaspoons oil in 4-quart stockpot or saucepan on medium. Add onion, 1 tablespoon garlic and thyme; cook and stir 3 to 5 minutes or until onion is tender. Add broth, water, carrots, mushrooms, bell pepper and barley; bring to a boil. Reduce heat; cover and simmer 10 minutes or until barley and vegetables are tender. Meanwhile, cut steak lengthwise in half, then crosswise into 3/4-inch-thick strips. Toss with remaining 1 tablespoon garlic. Heat 1 teaspoon oil in large nonstick skillet over medium-high. Add half the beef; stir-fry 3 to 4 minutes for medium-rare to medium. Remove from skillet. Repeat with remaining oil and beef. Season with salt and black pepper as desired. Add beef and frozen peas to barley-vegetable mixture; cook, uncovered, 2 minutes or until peas are tender. Serve warm.

Per serving: 360 calories, 32 grams protein, 9 grams fat (23% calories from fat), 1.7 grams saturated fat, 38 grams carbohydrate, 57 milligrams cholesterol, 195 milligrams sodium, 7 grams fiber.

Wednesday: Kids

The kids will love these CARIBBEAN CHICKEN FINGERS, just like we did. In a small bowl, combine 1 tablespoon light brown sugar, 1 teaspoon seasoned salt, 1 teaspoon dried minced onion, 1/2 teaspoon cinnamon and 1/8 teaspoon cayenne pepper; mix well. Coat 1 pound chicken tenders with seasonings. Broil on a pan coated with cooking spray 3 minutes per side or until cooked through.

Serve with OVEN FRIES (from frozen), PEAS AND CARROTS (from frozen) and BREAD STICKS. For dessert, TROPICAL FRUIT carries on the island theme.

Plan

Save enough peas and carrots for Thursday.

Shopping List

light brown sugar, seasoned salt, dried minced onion, cinnamon, cayenne pepper, chicken tenders, cooking spray, frozen oven fries, frozen peas and carrots, bread sticks, tropical fruit.

Thursday: Express

Make it quick tonight with TUNA PITAS. Combine 2 cups deli tuna salad with 1/2 cup chopped walnuts and a handful of halved seedless grapes. Line whole-wheat pitas with lettuce and fill with tuna mixture.

Serve with BAKED POTATO CHIPS and leftover PEAS AND CARROTS. Dessert is leftover SHERBET and SUGAR COOKIES.

Shopping List

deli tuna salad, walnuts, seedless grapes, whole-wheat pitas, lettuce, baked potato chips, sugar cookies.

Friday: Meatless

Make CHICKPEA STEW for a quick, hearty meal. Serve with RICE, a LETTUCE WEDGE and FLATBREAD. For dessert, FRESH PINEAPPLE SPEARS are always welcome.

Shopping List

canola oil, cumin seeds, red onion, garlic, coriander seeds, red potatoes, canned reduced-sodium chickpeas, coarse salt, pepper, fresh cilantro, tomato, rice, lettuce, flatbread, fresh pineapple spears.

CHICKPEA STEW

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 30 minutes

  • 1 tablespoon canola oil
  • 1 teaspoon cumin seeds
  • 1 medium red onion, chopped
  • 5 cloves garlic, minced
  • 1 tablespoon coriander seeds
  • 1 cup water
  • 1 pound medium red potatoes, cut into 1-inch cubes
  • 1 (15-ounce) can reduced-sodium chickpeas, drained and rinsed
  • Coarse salt to taste
  • 1/2 teaspoon coarsely ground pepper
  • 2 tablespoons chopped fresh cilantro, divided
  • 1 medium tomato, cut into 1-inch cubes

Heat oil in a Dutch oven on medium-high; cook cumin seeds 10 seconds. Add onion and garlic; cook, stirring, 5 to 8 minutes or until dark brown. Add coriander seeds; cook, stirring, 20 seconds. Stir in water, potatoes, chickpeas, salt, pepper and 1 tablespoon cilantro. Bring to a boil. Reduce heat to low; cover and simmer 20 minutes or until the potatoes are tender. Add tomato; increase heat to medium and simmer, uncovered, 1 to 2 minutes. Sprinkle with remaining cilantro and serve.

Per serving: 254 calories, 9 grams protein, 5 grams fat (17% calories from fat), 0.3 gram saturated fat, 45 grams carbohydrate, no cholesterol, 38 milligrams sodium, 9 grams fiber.

Saturday: Family Entertaining

Relax with the family as this ITALIAN CHICKEN is cooking. Rub 3 pounds bone-in skinless chicken parts (such as legs, breasts and thighs) with 1 teaspoon garlic powder, 1 teaspoon seasoned salt and 1 teaspoon pepper. Heat 1 tablespoon canola oil in large nonstick skillet on medium-high. Add chicken and cook 2 minutes, browning on all sides. Place chicken, 1 1/2 teaspoons Italian seasoning, 1 (0.62- to 1.25-ounce) package Italian-style spaghetti sauce mix and 1 cup dry white wine in a 4- to 6-quart slow cooker. Cover; cook on low 6 to 7 hours or on high 3 to 4 hours. Add 4 cups sliced zucchini (1/2 inch thick) and 8 ounces sliced cremini mushrooms during last hour of cooking.

Serve the chicken-vegetable mixture over LINGUINE. Add MIXED GREENS and FOCACCIA. A BLUEBERRY TART is melt-in-your-mouth delicious for dessert.

Shopping List

bone-in skinless chicken parts (such as legs, breasts and thighs), garlic powder, seasoned salt, pepper, canola oil, Italian seasoning, Italian-style spaghetti sauce mix, dry white wine, zucchini, sliced cremini mushrooms, linguine, salad greens, focaccia, pecan pieces, sugar, flour, bag frozen unsweetened blueberries (small wild, if available), frozen pie shell, sour cream.

BLUEBERRY TART

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 50 to 60 minutes

  • 3/4 cup pecan pieces
  • 3/4 cup sugar
  • 3 tablespoons flour
  • 1 (1-pound) bag frozen unsweetened blueberries (small wild, if available)
  • 1 (9-inch) frozen pie shell
  • 1/2 cup sour cream for garnish

Heat oven to 400 degrees. Place the pecans, sugar and flour in a food processor; process to a powder. Combine with the frozen berries in a bowl and pour into the frozen pie shell. Place the tart on a cookie sheet and bake 50 to 60 minutes, until the dough is well-cooked and the filling is lightly browned on top. Cool for at least 1 hour before serving. To serve: Cut into 6 pieces and garnish with sour cream. (Adapted from "Jacques Pepin Quick and Simple," Jacques Pepin, HMH.)

Per serving: 395 calories, 4 grams protein, 19 grams fat (43% calories from fat), 5.1 grams saturated fat, 52 grams carbohydrate, 13 milligrams cholesterol, 102 milligrams sodium, 4 grams fiber.

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