health

7 Day Menu Planner for May 02, 2021

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

Sunday: Family

Show Mother you learned your lessons well and prepare her favorite -- FRENCH TOAST (see TIP). Add this delicious STRAWBERRY BABY GREENS SALAD WITH BUTTERY SPICED PECANS AND STRAWBERRY BASIL BALSAMIC VINAIGRETTE alongside. Serve with CANADIAN BACON. End the celebration with MOTHER'S DAY CUPCAKES.

Shopping List

ingredients for your French toast (or frozen), butter, cinnamon, cumin, coarse salt, chipotle chili pepper, pecans, olive oil, strawberry preserves, white balsamic vinegar, fresh basil, black pepper, baby greens, strawberries, red onion, Canadian bacon, Mother's Day cupcakes.

STRAWBERRY BABY GREENS SALAD WITH BUTTERY SPICED PECANS AND STRAWBERRY BASIL BALSAMIC VINAIGRETTE

Servings: makes 10 cups

Prep time: 15 minutes

Cook time: about 3 minutes

  • 1 tablespoon butter
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon cumin
  • 1/2 teaspoon coarse salt, divided
  • 1/8 teaspoon chipotle chili pepper
  • 1 cup pecans
  • 1/4 cup olive oil
  • 3 tablespoons strawberry preserves
  • 2 tablespoons white balsamic vinegar
  • 2 tablespoons chopped fresh basil
  • 1/4 teaspoon black pepper
  • 8 cups baby greens
  • 8 strawberries, trimmed and quartered, about 1 cup
  • 1/4 cup thinly sliced red onion

In medium nonstick skillet over medium heat, melt butter. Add cinnamon, cumin, 1/4 teaspoon salt and chipotle pepper. Stir in pecans. Cook until pecans are fragrant and lightly toasted, stirring occasionally, about 3 minutes. Transfer to waxed paper; cool. In serving bowl, combine olive oil, strawberry preserves, vinegar, basil, black pepper and remaining 1/4 teaspoon salt. Whisk until blended. Add greens, strawberries, onion and pecans. Toss until evenly coated.

Per cup: 158 calories, 2 grams protein, 14 grams fat (73% calories from fat), 2.1 grams saturated fat, 9 grams carbohydrate, 3 milligrams cholesterol, 136 milligrams sodium, 2 grams fiber.

Monday: Budget

Try budget-friendly TUNA NOODLE CASSEROLE tonight. Serve the comfort food star with STEAMED FRESH BROCCOLI and WHOLE-GRAIN ROLLS. Enjoy crunchy SLICED APPLES for dessert.

Plan

Save enough of the casserole for Tuesday.

Shopping List

no-yolk egg noodles, olive oil, onion, flour, 1% milk, reduced-fat cream cheese, Dijon mustard, pepper, frozen peas, sliced almonds, canned albacore tuna in water, cooking spray, fresh broccoli, whole-grain rolls, apples.

TUNA NOODLE CASSEROLE

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: less than 20 minutes, plus pasta; standing time: 5 minutes

  • 8 ounces no-yolk egg noodles
  • 2 tablespoons olive oil
  • 1/2 cup chopped onion
  • 2 tablespoons flour
  • 2 3/4 cups 1% milk
  • 4 ounces softened reduced-fat cream cheese
  • 2 tablespoons Dijon mustard
  • 1/2 teaspoon freshly ground pepper
  • 1 cup frozen peas, thawed
  • 1/2 cup sliced almonds
  • 2 (5-ounce) cans albacore tuna in water, drained and flaked

Heat broiler. Cook noodles according to directions; drain. Heat a large nonstick skillet on medium; add oil to coat pan. Add onion; cook 4 minutes or until almost tender, stirring occasionally. Sprinkle with flour; cook 1 minute, stirring constantly. Gradually stir in milk; cook 7 minutes, stirring constantly with a whisk, until slightly thick. Stir in cream cheese, mustard and pepper. Cook 2 more minutes, stirring constantly. Remove from heat. Stir in noodles, peas, almonds and tuna. Spoon mixture into a broiler-safe 2-quart baking dish coated with cooking spray. Broil 3 minutes or until golden and bubbly. Let stand 5 minutes before serving.

Per serving: 297 calories, 18 grams protein, 11 grams fat (34% calories from fat), 3.2 grams saturated fat, 32 grams carbohydrate, 27 milligrams cholesterol, 269 milligrams sodium, 3 grams fiber.

Tuesday: Heat and Eat

Your leftover TUNA NOODLE CASSEROLE is ready to heat and eat. Serve it with a SPINACH SALAD and BREAD STICKS. Have leftover CUPCAKES for dessert.

Shopping List

fresh spinach, bread sticks.

Wednesday: Kids

The kids will want seconds of PASTA PIZZA PIE. Serve with CARROT STICKS. For dessert, sliced PEACHES are easy.

Shopping List

rotini pasta, canola oil, onion, sliced mushrooms, cooking spray, egg, 1% milk, shredded part-skim mozzarella cheese, no-salt-added or regular marinara sauce, carrots, peaches.

PASTA PIZZA PIE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 45 minutes, plus pasta; standing time: 5 minutes

  • 2 cups rotini pasta
  • 1 tablespoon canola oil
  • 1/2 cup minced onion
  • 1 cup sliced mushrooms
  • 1 beaten egg
  • 1/4 cup 1% milk
  • 4 ounces shredded part-skim mozzarella cheese, divided
  • 1 1/2 cups no-salt-added or regular marinara sauce

Heat oven to 350 degrees. Cook pasta according to package directions. Heat oil in a large nonstick skillet on medium. Add onion and mushrooms and cook 5 minutes or until the onion is softened and the mushrooms have lost most of their liquid. Remove from heat; set aside. Coat a 12-inch pizza pan with cooking spray. In a medium bowl, mix the egg, milk, cooked pasta and 1/2 cup of the cheese. Spread the pasta mixture evenly on the pizza pan. Bake 20 minutes. Spread the marinara sauce over pasta "crust." Top with onion mixture. Sprinkle with the remaining cheese. Bake 18 minutes or until cheese is melted and sauce is hot and bubbling. Let stand 5 minutes.

Per serving: 327 calories, 16 grams protein, 11 grams fat (30% calories from fat), 3.7 grams saturated fat, 41 grams carbohydrate, 65 milligrams cholesterol, 280 milligrams sodium, 2 grams fiber.

Thursday: Express

For a super-quick meal, CHICKEN SALAD-STUFFED AVOCADOS are as easy as can be. Halve ripe avocados; sprinkle with lemon juice and fill with deli chicken salad. Place on a bed of red-tipped lettuce and serve with hard-cooked egg and tomato wedges.

Add CRUSTY ROLLS. Munch on OATMEAL COOKIES for dessert.

Shopping List

avocados, lemon, deli chicken salad, red-tipped lettuce, eggs, tomatoes, crusty rolls, oatmeal cookies.

Friday: Meatless

You'll enjoy CURRIED LENTILS for a meat-free meal: Cook 2 cups lentils according to directions. Meanwhile, in a Dutch oven, heat 2 tablespoons canola oil on medium. Add 2 medium chopped onions, 1 teaspoon ground ginger, 1 teaspoon dried coriander, 1 teaspoon cumin, 1 teaspoon turmeric, 1 teaspoon minced garlic, 1/2 teaspoon coarse salt, 3 whole cloves, 1/2 teaspoon cinnamon and 1/4 teaspoon crushed red pepper; cook 10 minutes or until onions are softened, stirring frequently. Add 1 cup diced fresh or drained canned tomatoes and the drained lentils; simmer on low 3 minutes. Discard cloves. Stir in 1/3 cup sliced green onions and tops and 1/4 cup chopped fresh coriander, if desired.

Serve immediately with a CAESAR SALAD and FLATBREAD. How about instant VANILLA PUDDING for dessert?

Shopping List

lentils, canola oil, onions, ground ginger, dried coriander, cumin, turmeric, garlic, coarse salt, whole cloves, cinnamon, crushed red pepper, fresh or canned tomatoes, green onions, fresh coriander if desired, Caesar salad, flatbread, instant vanilla pudding.

Saturday: Easy Entertaining

Your guests will enjoy the flavor of these GRILLED LAMB CHOPS: Rub both sides of 12 lamb loin chops with olive oil, 2 mashed cloves garlic, chopped leaves from 2 sprigs fresh rosemary, some lemon juice and coarsely ground black pepper to taste. Cover and refrigerate 4 hours. Season with coarse salt and additional pepper; grill 4 to 5 minutes per side or until desired doneness.

Serve with POTATOES AU GRATIN, GREEN BEANS, a SPINACH SALAD and SOURDOUGH BREAD. LEMON MERINGUE PIE is the perfect ending to a delicious meal.

Shopping List

lamb loin chops, olive oil, garlic, fresh rosemary, lemon, pepper, coarse salt, potatoes au gratin, green beans, fresh spinach, sourdough bread, lemon meringue pie.

health

7 Day Menu Planner for April 25, 2021

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

Sunday: Family

Use this simple marinade for GRILLED FLANK STEAK. In a resealable plastic bag, combine 1/2 cup dry red wine, 2 teaspoons lower-sodium soy sauce and 1/4 teaspoon dried thyme. Add 1 (1 1/4- to 1 1/2-pound) flank steak to bag, turn to coat and marinate overnight. Remove steak and discard marinade; pat steak dry. Grill 17 to 21 minutes for medium-rare to medium doneness.

Serve with BALSAMIC ROASTED ONIONS: Heat oven to 300 degrees. In a shallow roasting pan coated with cooking spray, combine 2 large red onions cut into wedges, 2 tablespoons balsamic vinegar, 1/4 cup olive oil, 1/4 teaspoon coarse salt, 2 tablespoons lower-sodium soy sauce and 2 tablespoons sugar. Toss to coat. Bake, stirring often, 40 minutes or until onions are softened and lightly browned.

Add MACARONI AND CHEESE, a MIXED GREEN SALAD and APPLE TURNOVERS to complete your meal.

Plan

Grill an extra (unmarinated) flank steak and save enough macaroni for Monday.

Shopping List

dry red wine, lower-sodium soy sauce, dried thyme, flank steaks, cooking spray, red onions, balsamic vinegar, olive oil, coarse salt, sugar, macaroni and cheese, mixed greens, apple turnovers.

Monday: Heat and Eat

There will be no fuss, no muss tonight with leftover FLANK STEAK, sliced thin and heated. Serve with leftover MACARONI AND CHEESE sprinkled with a little paprika. Add FRESH BROCCOLI and WHOLE-GRAIN BREAD. For dessert, FRESH PINEAPPLE is refreshing.

Shopping List

paprika, fresh broccoli, whole-grain bread, fresh pineapple.

Tuesday: Budget

Save some pennies tonight and serve CURRIED LEEK VEGETABLE SOUP. Serve the savory combination with a LETTUCE WEDGE and warm WHOLE-GRAIN ROLLS on the side. KIWIS are good for dessert.

Shopping List

reduced-sodium chicken broth, garlic, no-salt-added tomato sauce, leek, carrots, celery, zucchini, curry powder, crushed red pepper, cilantro, canned chicken breast, coarse salt, lettuce, whole-grain rolls, kiwis.

CURRIED LEEK VEGETABLE SOUP

Servings: makes about 9 cups

Prep time: 15 minutes

Cook time: about 40 minutes

  • 4 cups reduced-sodium chicken broth
  • 1 clove garlic, minced
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1 medium leek (green and white parts), chopped
  • 1 medium carrot, sliced
  • 2 ribs celery, sliced
  • 2 medium zucchini, sliced
  • 2 teaspoons curry powder
  • 1/4 teaspoon crushed red pepper
  • 2 tablespoons chopped cilantro
  • Pinch coarse salt
  • 1 (10- or 12-ounce) can chicken breast, drained

In a Dutch oven, combine broth, garlic, tomato sauce, leek, carrot, celery, zucchini, curry powder, crushed red pepper, cilantro and salt. Stir well; cover and bring to a simmer. Cook 40 minutes or until vegetables are tender. Stir in chicken; heat through and serve.

Per serving: 70 calories, 7 grams protein, 1 gram fat (12% calories from fat), 0.3 gram saturated fat, 7 grams carbohydrate, 13 milligrams cholesterol, 199 milligrams sodium, 2 grams fiber.

Wednesday: Kids

The kids can't resist SLOPPY CHICKEN PIZZA JOES. Serve the kid favorite on toasted whole-grain sesame rolls and add a slice of provolone cheese to the bottom half of the bun. Add BAKED CHIPS and CHERRY TOMATOES alongside. For dessert, try PLUMS.

Shopping List

canola oil, ground chicken or turkey breast, pizza sauce, frozen sweet pepper and onion stir-fry vegetables, canned diced tomatoes, whole-grain sesame rolls, provolone cheese, baked chips, cherry tomatoes, plums.

SLOPPY CHICKEN PIZZA JOES

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 6 to 8 hours on low

  • 2 tablespoons canola oil
  • 2 to 2 1/2 pounds ground chicken or turkey breast
  • 2 (14-ounce) jars pizza sauce
  • 2 cups frozen sweet pepper and onion stir-fry vegetables (or other combination), thawed, drained and chopped
  • 1 (14.5-ounce) can diced tomatoes with liquid

Heat oil in a large nonstick skillet; add chicken or turkey and cook 5 minutes or until browned. Drain, if necessary. Spoon into a 4-quart or larger slow cooker. Add pizza sauce, stir-fry vegetables and tomatoes. Cover and cook on low 6 to 8 hours. Serve warm on buns.

Per serving: 211 calories, 26 grams protein, 6 grams fat (28% calories from fat), 0.9 gram saturated fat, 11 grams carbohydrate, 73 milligrams cholesterol, 414 milligrams sodium, 2 grams fiber.

Thursday: Meatless

For a no-meat dinner, try PENNE WITH TOMATOES, KALAMATA OLIVES AND FETA. Serve with a SPINACH SALAD and GARLIC BREAD. VANILLA ICE CREAM topped with fresh STRAWBERRIES makes a good dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

penne or other pasta, olive oil, garlic, canned no-salt-added diced tomatoes, Kalamata olives, Greek feta cheese, fresh parsley, dried or fresh basil, parmesan cheese, fresh spinach, garlic bread, vanilla ice cream, fresh strawberries.

PENNE WITH TOMATOES, KALAMATA OLIVES AND FETA

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: less than 5 minutes, plus pasta

  • 1 (13.25-ounce) box penne or other pasta
  • 1 tablespoon olive oil
  • 1 teaspoon minced garlic
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, drained
  • 1/3 cup halved Kalamata olives
  • 1/2 cup crumbled Greek feta cheese
  • 2 teaspoons dried basil (or 2 tablespoons chopped fresh)
  • 1/4 cup freshly grated parmesan cheese

Cook pasta according to directions; drain and return to pot. Meanwhile, heat oil on medium in a large nonstick skillet. Add garlic and tomatoes and cook 3 minutes or until heated through. Stir occasionally. Add mixture to pasta along with the olives, feta, parsley and basil. Gently toss to mix. Sprinkle each serving with parmesan.

Per serving: 254 calories, 9 grams protein, 7 grams fat (24% calories from fat), 2.3 grams saturated fat, 39 grams carbohydrate, 11 milligrams cholesterol, 241 milligrams sodium, 2 grams fiber.

Friday: Express

For a super-quick meal, buy a ROTISSERIE CHICKEN. Serve it with CORN ON THE COB (sprinkle the corn with fresh lime juice to perk up the flavor) and add a packaged GREEN SALAD. GRAPES are a simple dessert.

Shopping List

any rotisserie chicken, corn on the cob, lime (if desired), packaged green salad, grapes.

Saturday: Entertain the Family

SESAME GRILLED TUNA is a family favorite. In a large resealable plastic bag, combine 1/4 cup lower-sodium soy sauce, 2 tablespoons finely chopped green onions, 2 teaspoons toasted sesame seeds, 2 teaspoons sesame oil (dark, if you have it) and 1 teaspoon chili oil. Add 4 (6-ounce) tuna steaks (about 3/4 inch thick). Toss to coat steaks; marinate at room temperature 10 minutes. Remove tuna; discard marinade. Grill on medium-high 2 to 4 minutes or until desired doneness, turning once.

Serve the tuna with BROWN RICE, ASPARAGUS, MIXED GREENS and CRUSTY ROLLS. Top leftover ICE CREAM with BUTTERSCOTCH SAUCE for dessert.

Shopping List

lower-sodium soy sauce, green onions, toasted sesame seeds, dark or regular sesame oil, chili oil, tuna steaks, brown rice, asparagus, mixed greens, crusty rolls, butterscotch sauce.

health

7 Day Menu Planner for April 18, 2021

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

Sunday: Family

Make family day special with GINGER PORK LOIN. Serve it topped with MANGO SALSA: In a small bowl, combine 1 peeled and finely chopped mango, 1/2 cup finely chopped red onion, 1/2 finely chopped cucumber, 2 tablespoons fresh lime juice, 1/2 teaspoon lime zest and 1/4 teaspoon cumin. Cover and let stand at least 1 hour or up to 4 hours before serving.

Add BROWN RICE, SNOW PEAS and WHOLE-GRAIN ROLLS to round out the meal. Buy a CARROT CAKE for dessert.

Plan

Save enough pork, rice and cake for Monday.

Shopping List

orange marmalade, lemon, fresh gingerroot, garlic, Dijon mustard, less-sodium soy sauce, sesame oil, boneless pork loin, mango, red onion, cucumber, lime, cumin, brown rice, snow peas, whole-grain rolls, carrot cake.

GINGER PORK LOIN

Servings: makes 12 servings

Prep time: 15 minutes; marinating time: 4 hours to overnight

Cook time: 20 minutes per pound; standing time: 10 minutes

  • 2 tablespoons orange marmalade
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons minced fresh gingerroot
  • 2 teaspoons minced garlic
  • 2 teaspoons Dijon mustard
  • 2 teaspoons less-sodium soy sauce
  • 2 teaspoons sesame oil
  • 1 teaspoon lemon zest
  • 1 (3- to 4-pound) boneless pork loin, well-trimmed

In a small bowl, combine all ingredients except pork; mix well. Place pork in a large resealable plastic bag; pour marinade over pork and turn to coat. Refrigerate 4 hours to overnight, turning occasionally. Heat oven to 350 degrees. Remove roast; discard marinade. Place pork on a rack in roasting pan. Bake 20 minutes per pound or until internal temperature reaches 150 degrees. Remove from oven, tent with foil and let stand 10 minutes before slicing.

Per serving: 175 calories, 23 grams protein, 8 grams fat (43% calories from fat), 2.9 grams saturated fat, 1 gram carbohydrate, 66 milligrams cholesterol, 58 milligrams sodium, no fiber.

Monday: Heat and Eat

Use the leftover pork for PORK AND BROCCOLI STIR-FRY. In a small bowl, mix together 1 tablespoon cornstarch, 1 tablespoon less-sodium soy sauce and 1 tablespoon dry sherry; add to 3/4 pound cooked leftover pork (cut into strips); stir to coat. In a large nonstick skillet or wok, heat 2 tablespoons canola oil on medium-high heat. Add pork mixture and stir-fry 2 minutes. Stir in 2 cloves minced garlic, 2 tablespoons minced gingerroot and 3 cups broccoli florets; stir-fry 2 minutes. Add 1/4 cup water; cover and steam 2 minutes or until broccoli is softened. Stir in 2 tablespoons hoisin sauce if desired. Serve over hot leftover RICE and add BREAD STICKS on the side. For dessert, slice the leftover CAKE.

Shopping List

cornstarch, less-sodium soy sauce, dry sherry, canola oil, garlic, fresh gingerroot, broccoli florets, hoisin sauce if desired, bread sticks.

Tuesday: Kids

Treat the kids to the ULTIMATE CHICKEN FINGERS: Heat oven to 450 degrees. Line a rimmed baking sheet with nonstick foil. In a resealable plastic bag, combine 2/3 cup reduced-fat baking mix (such as Bisquick), 1/2 cup freshly grated parmesan cheese, 1/4 teaspoon coarse salt and 1/2 teaspoon paprika. Dip 1 pound chicken tenders (several tenders at a time) into 2 lightly beaten egg whites and then toss in bag. Shake off excess coating mixture and place tenders on baking sheet coated with cooking spray. Bake 12 to 14 minutes, turning after 6 minutes.

Serve with OVEN FRIES (from frozen) and GREEN BEANS. PEACHES are your dessert.

Plan

Soak Wednesday’s black beans overnight.

Shopping List

reduced-fat baking mix (such as Bisquick), parmesan cheese, coarse salt, paprika, chicken tenders, eggs, cooking spray, frozen oven fries, green beans, peaches.

Wednesday: Meatless

BLACK BEAN CORN CHILI makes an excellent no-meat meal. Serve with a RED-TIPPED LETTUCE SALAD and WHOLE-GRAIN ROLLS. Enjoy PEARS for dessert.

Shopping List

dried black beans, unsalted vegetable broth, frozen sweet corn, yellow onion, canned tomato paste, garlic, agave nectar, barbecue sauce, crushed red pepper, chili powder, turmeric, cumin, red-tipped lettuce, whole-grain rolls, pears.

BLACK BEAN CORN CHILI

Servings: makes 8 servings

Prep time: 10 minutes, plus overnight soak of beans

Cook time: about 1 hour

  • 1 pound dried black beans
  • 4 cups water
  • 2 cups unsalted vegetable broth
  • 2 cups frozen sweet corn
  • 1 yellow onion, diced
  • 1 (6-ounce) can tomato paste
  • 3 cloves garlic, minced
  • 1/2 tablespoon agave nectar
  • 1 tablespoon barbecue sauce
  • 1/2 teaspoon crushed red pepper
  • 1 teaspoon chili powder
  • 1/2 teaspoon turmeric
  • 1 teaspoon cumin

Soak black beans overnight in a pot filled with water. Discard water. Place drained, soaked beans in a large pot. Add remaining ingredients. Bring to a simmer and then reduce heat to medium. Cook for about 60 to 70 minutes, until chili is thick and beans are tender. Serve warm.

Per serving: 263 calories, 13 grams protein, 1 gram fat (2% calories from fat), no saturated fat, 50 grams carbohydrate, no cholesterol, 139 milligrams sodium, 7 grams fiber.

Thursday: Express

FETTUCCINE WITH CHERRY TOMATOES will be on the table in no time. Cook a 9-ounce package refrigerated fettuccine according to directions; drain and return it to pot. To pot, add 1/2 cup freshly grated parmesan cheese, 2 tablespoons olive oil and 1 (6- to 10-ounce) package refrigerated cooked chicken breast strips. Return pot to low heat; toss to coat and heat through. Remove from heat. Stir in 1 pint cherry tomatoes (halved) and 1/2 cup pitted ripe olives (halved). Season with coarse salt and pepper to taste; toss again and serve.

Add a packaged GREEN SALAD and GARLIC BREAD. Fresh TROPICAL FRUIT is a light dessert.

Shopping List

refrigerated fettuccine, parmesan cheese, olive oil, refrigerated cooked chicken breast strips, cherry tomatoes, pitted ripe olives, coarse salt, pepper, packaged green salad, garlic bread, fresh tropical fruit.

Friday: Budget

For a low-cost meal, try this upscale tuna salad and make TUNA PANINIS: In a medium bowl, combine 3 tablespoons minced red onion, 3 tablespoons low-fat mayonnaise, 1 teaspoon lemon zest, 1/4 teaspoon crushed fennel seeds, 1/4 teaspoon pepper, 3 slices cooked and crumbled bacon and 2 (5-ounce) cans albacore tuna in water, drained and flaked. Mix well and spread on 4 slices sourdough bread. Top tuna with 1 slice provolone cheese and another slice of bread. Heat a large skillet on medium high; lightly coat each sandwich with cooking spray. Grill sandwiches until lightly browned, pressing flat with another heavy skillet throughout cooking time (see TIP). Halve sandwiches and serve.

Add BAKED CHIPS and APPLE SLICES. Enjoy a SUGAR COOKIE for dessert.

Shopping List

red onion, low-fat mayonnaise, lemon, fennel seeds, pepper, bacon, canned albacore tuna in water, sourdough bread, provolone cheese, cooking spray, baked chips, apples, sugar cookies.

Saturday: Entertain the Family

DIJON CHICKEN has a great flavor for special guests. Serve it with MASHED POTATOES to catch the sauce and add SUGAR SNAP PEAS, a ROMAINE SALAD and a BAGUETTE on the side. For a special dessert, enjoy KEY LIME PIE.

Shopping List

boneless skinless chicken cutlets, coarse salt, black pepper, olive oil, red bell pepper, sweet onion, low-sodium chicken broth, flour, Dijon mustard, potatoes to mash, sugar snap peas, romaine, baguette, key lime pie.

DIJON CHICKEN

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 20 minutes

  • 6 boneless skinless chicken cutlets (about 1 1/2 pounds)
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oil
  • 1 medium red bell pepper, cut into thin strips
  • 1 medium sweet onion, chopped
  • 1 3/4 cups low-sodium chicken broth
  • 3 tablespoons flour
  • 3 tablespoons Dijon mustard

Sprinkle chicken with salt and pepper. Heat oil in a large nonstick skillet on medium. Add chicken and cook 2 to 3 minutes on each side or until lightly browned. Remove chicken to plate; cover to keep warm. Add bell pepper to skillet along with onion; cook 5 to 6 minutes or until softened. Return chicken and accumulated liquid to skillet. Whisk together broth, flour and mustard; pour over chicken. Cover, reduce heat to low and simmer 10 minutes or until chicken is cooked through; serve.

Per serving: 190 calories, 26 grams protein, 6 grams fat (28% calories from fat), 1 gram saturated fat, 7 grams carbohydrate, 73 milligrams cholesterol, 401 milligrams sodium, 1 gram fiber.

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