health

7 Day Menu Planner for July 17, 2022

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

Sunday: Family

Gather the family for HERBED PORK TENDERLOIN. Slice and serve it over MIXED GREENS. Add ROASTED RED POTATOES and CRUSTY ROLLS on the side. For dessert, spoon fresh RASPBERRIES over slices of ANGEL FOOD CAKE and top with light whipped cream.

Plan

Prepare an extra (plain) pork tenderloin and save some raspberries for Monday.

Shopping List

flatleaf parsley, fresh rosemary, Dijon mustard, olive oil, pork tenderloins, mixed greens, red potatoes, crusty rolls, fresh raspberries, angel food cake, light whipped cream.

HERBED PORK TENDERLOIN

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 20 minutes; standing time: 5 minutes

  • 1/2 cup chopped flatleaf parsley
  • 1 tablespoon chopped fresh rosemary
  • 2 teaspoons Dijon mustard
  • 4 teaspoons olive oil
  • 1 (1- to 1 1/4-pound) pork tenderloin

Heat oven to 425 degrees. In a small bowl, combine parsley, rosemary, mustard and oil. Rub over all sides of pork. Place on a rimmed baking sheet, foil-lined and coated with cooking spray. Bake 20 minutes or until internal temperature reaches 145 degrees. Remove from oven and let stand 5 minutes. Slice into medallions to serve.

Per serving: 196 calories, 25 grams protein, 10 grams fat (46% calories from fat), 2.4 grams saturated fat, 1 gram carbohydrate, 75 milligrams cholesterol, 108 milligrams sodium, no fiber.

Monday: Heat and Eat

Everyone line up for PORK PANINIS! Heat a ridged grill pan or large nonstick skillet on medium. Lay 8 (1/2-inch-thick) slices from a loaf of round country white bread on a cutting board; coat with cooking spray. Turn 4 slices; spread other side with 1 tablespoon bottled mango chutney. Turn and top each of remaining 4 slices with 2 slices cooked leftover pork, sliced red onion, roasted red peppers (from a 12-ounce jar, drained on paper towels) and 1 slice Jarlsberg or other cheese. Top with other slices of bread, chutney side down. Grill 4 to 5 minutes, turning once, until cheese melts. Remove to cutting board and halve.

Serve with BAKED CHIPS and a SPINACH SALAD. VANILLA ICE CREAM topped with leftover RASPBERRIES is a perfect dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

round country white bread, cooking spray, bottled mango chutney, red onion, jar roasted red peppers, Jarlsberg or other cheese, baked chips, fresh spinach, vanilla ice cream.

Tuesday: Meatless

Serve breakfast for dinner and enjoy no-meat HUEVOS RANCHEROS. Heat oven to 400 degrees. In a bowl, combine 1 (15-ounce) can rinsed reduced-sodium black beans, 1 tablespoon olive oil, 1 tablespoon lime juice and 1/2 teaspoon cumin; mix well. Brush 4 corn tortillas with more olive oil; bake tortillas 8 to 10 minutes or until crisp. In a large nonstick skillet, fry 4 large eggs in olive oil until whites and yolks are set. Serve eggs on the tortillas along with the bean mixture, salsa, crumbled Greek feta cheese, diced avocado and cilantro.

Add HASH BROWNS (from frozen). Juicy NECTARINES are your dessert.

Shopping List

canned reduced-sodium black beans, olive oil, limes, cumin, corn tortillas, eggs, salsa, crumbled Greek feta cheese, avocado, cilantro, frozen hash browns, nectarines.

Wednesday: Kids

Call it PIZZA BAKED POTATOES when you call the kids. Bake 4 medium potatoes. Meanwhile, heat 1 1/2 cups chunky spaghetti sauce. Spoon sauce over slashed hot baked potatoes. Divide 1 cup shredded part-skim mozzarella cheese and sprinkle on top. Garnish with the kids' favorite pizza toppings. Serve with deli CARROT SALAD. For dessert, fresh APRICOTS are quick.

Shopping List

baking potatoes, chunky spaghetti sauce, shredded part-skim mozzarella cheese, kids' favorite pizza toppings, deli carrot salad, fresh apricots.

Thursday: Budget

Try CHICKEN MARBELLA for a low-cost meal. Serve it with BROWN RICE, a LETTUCE WEDGE and WHOLE-GRAIN BREAD. Fresh PEACHES are dessert.

Shopping List

dry white wine, brown sugar, dried oregano, red wine vinegar, coarse salt, pepper, garlic, capers, prunes, pitted green olives, skinless chicken legs, skinless bone-in chicken thighs, fresh flatleaf parsley, brown rice, lettuce, whole-grain bread, fresh peaches.

CHICKEN MARBELLA

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: 5 to 6 hours on low

  • 1/3 cup dry white wine
  • 2 tablespoons brown sugar
  • 1 1/2 teaspoons dried oregano
  • 3 tablespoons red wine vinegar, divided
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 6 cloves garlic, smashed
  • 1 tablespoon capers, rinsed
  • 1/2 cup prunes
  • 1/3 cup pitted green olives
  • 1 1/2 pounds skinless chicken legs
  • 2 pounds skinless bone-in chicken thighs
  • 1/2 cup fresh flatleaf parsley

In a 4-quart or larger slow cooker, whisk together wine, brown sugar, oregano, 2 tablespoons vinegar and the salt and pepper. Add garlic, capers, prunes and olives; stir to combine. Add the chicken, nestling it in among the olives and prunes. Gently stir in remaining vinegar and the parsley. Cover and cook on low 5 to 6 hours; serve.

Per serving: 202 calories, 22 grams protein, 8 grams fat (35% calories from fat), 2.1 grams saturated fat, 9 grams carbohydrate, 116 milligrams cholesterol, 307 milligrams sodium, 1 gram fiber.

Friday: Express

Make it quick and cool tonight with ROAST BEEF SANDWICHES WITH TARRAGON COLESLAW. In a large bowl, combine 2 cups packaged angel hair coleslaw mixture, 1/3 cup thinly sliced green onions, 2 teaspoons dried (or 2 tablespoons fresh) chopped tarragon, 3 tablespoons low-fat mayonnaise and 1/4 teaspoon pepper. Cut 1 (16-inch) baguette in half lengthwise. Spread with a buttery spread on bottom half. Divide 8 ounces thinly sliced lower-sodium deli roast beef evenly over bottom of baguette. Arrange slaw mixture over beef along with 8 thin slices of tomato; top with other half of baguette. Cut into 4 servings.

Serve with OVEN FRIES (from frozen). Pop some FRESH BLUEBERRIES in your mouth for dessert.

Shopping List

packaged angel hair coleslaw mixture, green onions, dried or fresh tarragon, low-fat mayonnaise, pepper, baguette, buttery spread, lower-sodium deli roast beef, tomato, frozen oven fries, fresh blueberries.

Saturday: Easy Entertaining

Invite friends for a special dinner of LEMONY BRUSSELS SPROUT SALAD. Add LONG-GRAIN AND WILD RICE (from mix) and SOURDOUGH BREAD on the side.

Make MANGO SPLITS for dessert: Place mango slices on a dessert plate (or banana split dish); spoon leftover vanilla ice cream in center; drizzle with caramel sauce and top with light whipped cream.

Shopping List

Brussels sprouts, red potatoes, onion, extra-virgin olive oil, skirt steak, coarse salt, pepper, Parmesan cheese, lemon vinaigrette, long-grain and wild rice mix, sourdough bread, mangoes, caramel sauce, light whipped cream.

LEMONY BRUSSELS SPROUT SALAD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 40 minutes; resting time: 3 to 4 minutes

  • 1 pound Brussels sprouts, trimmed and halved
  • 2 large red potatoes, cut into 2-inch cubes
  • 1/2 medium onion, thinly sliced
  • 1 tablespoon extra-virgin olive oil
  • 1 pound skirt steak
  • Coarse salt to taste
  • Pepper to taste
  • 3 tablespoons freshly grated Parmesan cheese
  • Lemon vinaigrette to taste

Heat oven to 400 degrees. Line a rimmed baking sheet with foil. Toss together Brussels sprouts, potatoes, onion and oil in a medium bowl. Scrape mixture onto baking sheet. Roast 30 minutes, turning once halfway through cooking. Meanwhile, heat a cast-iron pan or nonstick skillet over high heat. Season steak with coarse salt and pepper on both sides. Drop onto pan, searing 2 to 3 minutes on each side or until just browned. Transfer to cutting board; rest 3 to 4 minutes. Slice into small strips. To assemble, divide vegetables and steak evenly among serving plates. Top each with some Parmesan and vinaigrette. (Adapted from "Beef it Up," Jessica Formicola, Storey Publishing.)

Per serving: 369 calories, 32 grams protein, 17 grams fat (40% calories from fat), 5.5 grams saturated fat, 26 grams carbohydrate, 82 milligrams cholesterol, 166 milligrams sodium, 6 grams fiber.

health

7 Day Menu Planner for July 10, 2022

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

Sunday: Family

For a special family meal, serve GRILLED FLAT IRON STEAK. Combine 2 teaspoons fresh thyme, 2 teaspoons minced garlic and 1/2 teaspoon pepper; press evenly onto 1 beef flat iron steak (about 1 pound). Place steak on grill over medium, ash-covered coals. Grill, covered, 10 to 14 minutes (or 12 to 16 minutes over medium heat on preheated gas grill) for medium-rare to medium doneness, turning occasionally. Carve steak across the grain into thin slices; season with salt and pepper to taste. Sprinkle with 2 tablespoons shredded Parmesan cheese; serve.

Add BLACK BEAN SALAD, MIXED GREENS and WHOLE-GRAIN ROLLS. For a delicious (and pretty) dessert, PEACH SHORTCAKE is perfect, using pound cake, fresh peaches and light whipped cream. Garnish each shortcake with a fresh mint leaf if desired.

Plan

Prepare one extra steak and save enough black bean salad for Monday.

Shopping List

fresh thyme, garlic, pepper, flat iron steak, salt, Parmesan, fresh corn, limes, olive oil, red wine vinegar, salt, canned reduced-sodium black beans, tomatoes, jalapeno peppers, red onion, avocado, fresh cilantro, mixed greens, whole-grain rolls, pound cake, fresh peaches, light whipped cream, fresh mint if desired.

BLACK BEAN SALAD

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: 5 minutes

  • 3 ears fresh corn
  • 2 tablespoons olive oil
  • 3 to 4 tablespoons fresh lime juice
  • 1 tablespoon red wine vinegar
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon freshly ground pepper
  • 2 (15-ounce) cans reduced-sodium black beans, rinsed
  • 2 large tomatoes, seeded and chopped
  • 3 jalapeno peppers, seeded and chopped
  • 1 small red onion, chopped
  • 1 ripe avocado, seeded and chopped
  • 1/4 cup loosely packed cilantro leaves

Cook corn in boiling water 5 minutes; cool and cut kernels from cobs. Whisk together lime juice, oil, vinegar, salt and pepper in a large bowl. Add corn, beans and remaining ingredients; toss to coat. Cover and chill until ready to serve.

Per serving: 184 calories, 7 grams protein, 8 grams fat (33% calories from fat), 1.1 grams saturated fat, 28 grams carbohydrate, no cholesterol, 311 milligrams sodium, 9 grams fiber.

Monday: Heat and Eat

Top BAKED POATOES (split) with leftover black bean salad mixed with chopped leftover steak. Add TOMATO BASIL SOUP and SESAME BREAD STICKS. Fresh BLUEBERRIES are your dessert.

Shopping List

potatoes to bake, tomato basil soup, sesame bread sticks, fresh blueberries.

Tuesday: Budget

The food budget is secure with CHICKEN PITAS WITH TZATZIKI. Serve with CARROT STICKS. Enjoy APRICOTS for dessert.

Shopping List

olive oil, boneless skinless chicken thighs, cayenne pepper, coarse salt, black pepper, fat-free Greek yogurt, cucumber, fresh mint, garlic, flatbread or pocketless pitas, romaine, cherry tomatoes, carrots, apricots.

CHICKEN PITAS WITH TZATZIKI

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 1 tablespoon olive oil
  • 1 pound well-trimmed boneless skinless chicken thighs
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 1 cup fat-free Greek yogurt
  • 1 small cucumber, seeded and grated
  • 3 tablespoons chopped fresh mint
  • 1/4 teaspoon minced garlic
  • 4 pieces flatbread or pocketless pitas, warmed
  • 1 small head Romaine, leaves torn if large
  • 8 cherry tomatoes, quartered

Heat oil in large nonstick skillet on medium-high. Season chicken with cayenne pepper, salt and black pepper. Cook 5 or 6 minutes per side. Cut into bite-size pieces. Meanwhile, in a medium bowl, mix together yogurt, cucumber, mint and garlic. Top each piece of flatbread with Romaine, chicken and tomatoes and sauce.

Per serving: 351 calories, 34 grams protein, 10 grams fat (25% calories from fat), 2 grams saturated fat, 33 grams carbohydrate, 107 milligrams cholesterol, 493 milligrams sodium, 7 grams fiber.

Wednesday: Express

Make SEAFOOD SALAD SANDWICHES on toasted WHOLE-WHEAT ENGLISH MUFFINS, topped with LETTUCE. Serve with BEAN SOUP and CRACKERS. Slice a WATERMELON for dessert.

Shopping List

seafood salad, whole-wheat English muffins, lettuce, bean soup, crackers, watermelon.

Thursday: Meatless

Try delicious GRILLED MOZZARELLA AND PECORINO WITH TOMATO AND BASIL SANDWICHES for a no-meat meal. Coat 8 thin slices of Italian bread with a thin coat of butter. Put 4 slices, coated side down, on a cutting board. Top with some grated mozzarella, grated pecorino cheese, sliced fresh basil leaves, tomato slices and lemon zest. Put the other 4 bread slices (coated side up) on top. In a large nonstick pan on medium heat, cook each side of each sandwich until lightly browned. Press down slightly on sandwiches after turning. Cut in half and serve with a SPINACH SALAD. Cool off with STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

Italian bread, butter, mozzarella, pecorino cheese, fresh basil, tomatoes, lemon, fresh spinach, strawberry ice cream.

Friday: Kids

Bring on ALMOND BUTTER, BANANA AND STRAWBERRY SANDWICHES ON WHOLE-GRAIN TOAST for kids' night. Spread toast with almond butter and slices of banana and strawberries. Serve with CELERY STICKS. Make instant VANILLA PUDDING with 1% milk for dessert.

Shopping List

almond butter, bananas, strawberries, whole-grain bread, celery, instant vanilla pudding mix, 1% milk.

Saturday: Easy Entertaining

Invite some special friends for TAGINE OF SALMON WITH LEMON AND CAPERS. Serve with COUSCOUS, ASPARAGUS, a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. For dessert, pair COCONUT CAKE with leftover STRAWBERRY ICE CREAM.

Shopping List

flatleaf parsley, cilantro, garlic, extra-virgin olive oil, coarse salt, black pepper, lemons, spicy or regular paprika, cayenne pepper, cumin seeds, salmon fillet, onion, fennel, celery, plum tomatoes, capers, couscous, asparagus, Bibb lettuce, whole-grain rolls, coconut cake.

TAGINE OF SALMON WITH LEMON AND CAPERS

Servings: makes 10 servings

Prep time: 25 minutes; marinating time: 1 to 2 hours

Cook time: 25 minutes; cooling time: 5 minutes

  • For the herb mixture:
  • 1 cup coarsely chopped flatleaf parsley
  • 1/2 cup coarsely chopped cilantro
  • 2 tablespoons minced garlic
  • 1/4 cup extra-virgin olive oil
  • 1/2 teaspoon coarse salt
  • 1 1/2 teaspoons coarsely ground black pepper
  • Juice of 2 lemons
  • 1 1/2 tablespoons spicy or regular paprika
  • 1/8 teaspoon cayenne pepper
  • 1 teaspoon cumin seeds, freshly ground
  • 2 1/2 pounds salmon fillet
  • For the vegetables:
  • 1 onion, thinly sliced
  • 8 ounces fennel, thinly sliced
  • 4 ribs celery, thinly sliced
  • 2 pounds plum tomatoes, seeded and coarsely chopped
  • 2 tablespoons minced garlic
  • 1/3 cup capers, rinsed
  • Coarse salt to taste
  • Freshly ground black pepper to taste
  • 1/4 cup extra-virgin olive oil

Combine all herb mixture ingredients. Rub mixture on all sides of salmon. Marinate in refrigerator for 1 to 2 hours. For vegetable bed: Combine vegetables; toss, season with salt and pepper and toss again. Place vegetable mixture in oven-safe casserole dish. Drizzle with olive oil. Heat oven to 425 degrees. Remove salmon from refrigerator until oven is heated. Place salmon on top of vegetables. Cover; bake 25 minutes or until salmon is cooked through. Cool 5 minutes. Serve salmon with vegetables and resulting broth.

Per serving: 289 calories, 26 grams protein, 16 grams fat (50% calories from fat), 2.5 grams saturated fat, 10 grams carbohydrate, 53 milligrams cholesterol, 345 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for July 03, 2022

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

Sunday: Family

For a simple meal on family day, bake a TURKEY BREAST and serve it with this BAKED CORN: Heat oven to 350 degrees. In a large bowl, combine 1 (15-ounce) can creamed corn, 3/4 cup 1% milk, 1 lightly beaten egg, 3 tablespoons melted butter, 1 tablespoon white sugar and 1 tablespoon flour. Mix well; transfer to a 2-quart casserole coated with cooking spray. Bake 1 hour or until a wooden pick inserted in center comes out clean.

Add BROCCOLI with a squeeze of lemon juice, MIXED GREENS and WHOLE-GRAIN BREAD.

Enjoy this easy CAKE for dessert: Make a one-layer yellow or white cake (from mix) as directed in a 9-by-13-inch baking dish coated with cooking spray. For the topping: In a small bowl, combine 1/2 cup shredded sweetened coconut, 1/2 cup firmly packed light brown sugar, 1/2 cup quick or old-fashioned oats (uncooked), 3 tablespoons milk and 2 tablespoons melted butter. Spread mixture evenly over hot cake. Broil about 4 inches from heat for 1 to 2 minutes or until topping is bubbly. Cool completely on a rack before serving.

Plan

Save enough turkey and cake for Monday.

Shopping List

turkey breast, creamed corn, 1% milk, eggs, butter, white sugar, flour, cooking spray, broccoli, lemon, mixed greens, whole-grain bread, yellow or white cake mix, shredded sweetened coconut, light brown sugar, quick or old-fashioned oats.

Monday: Heat and Eat

Slice the leftover TURKEY, top with GRAVY and serve with BAKED SWEET POTATOES, STEAMED ZUCCHINI and CORNBREAD (from mix). Cut some leftover CAKE for dessert.

Plan

Bake extra sweet potatoes for Tuesday.

Shopping List

gravy, sweet potatoes to bake, zucchini, cornbread mix.

Tuesday: Kids

The kids will go for SWEET AND JUICY DRUMSTICKS: Heat oven to 350 degrees. Combine 2 tablespoons lemon juice, 1/3 cup orange marmalade, 1/3 cup barbecue sauce and 2 tablespoons Worcestershire sauce; mix well. Place 8 skinless chicken drumsticks in a 9-by-13-inch baking dish lined with foil. Sprinkle with coarse salt and pepper to taste. Pour sauce over chicken; bake 1 hour, basting occasionally. Increase temperature to 400 degrees; bake 15 more minutes.

Serve with BAKED SWEET POTATO WEDGES (using leftover potatoes), PETITE GREEN PEAS (from frozen), CELERY STICKS and SOFT ROLLS. Enjoy PEACHES for dessert.

Shopping List

lemon, orange marmalade, barbecue sauce, Worcestershire sauce, skinless drumsticks, coarse salt, pepper, frozen petite green peas, celery, soft rolls, peaches.

Wednesday: Meatless

We couldn’t get enough of BAKED RISOTTO WITH SPINACH AND PEAS. Serve it with a RED-TIPPED LETTUCE SALAD WITH SLICED EGGS and GARLIC BREAD. Sliced MANGOES are dessert.

Shopping List

butter, shallot, coarse salt, pepper, dry white wine, unsalted vegetable broth, Arborio rice, frozen petite green peas, fresh baby spinach, Parmesan cheese, red-tipped lettuce, eggs, garlic bread, mangoes.

BAKED RISOTTO WITH SPINACH AND PEAS

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: 25 to 35 minutes

  • 2 tablespoons butter
  • 1 shallot, chopped
  • 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon pepper, divided
  • 1/2 cup dry white wine
  • 3 cups unsalted vegetable broth
  • 1 cup Arborio rice
  • 1 cup frozen petite green peas, thawed
  • 4 ounces fresh baby spinach, roughly chopped (about 2 cups)
  • 1/4 cup freshly grated Parmesan cheese, plus more for garnish

Heat oven to 425 degrees. In an oven-safe Dutch oven, heat butter on medium-high. Add shallot, 1/4 teaspoon salt and 1/8 teaspoon pepper; cook, stirring often, 3 to 5 minutes or until softened. Add wine and cook, stirring, 2 to 3 minutes or until almost evaporated. Add broth and rice; bring to boil. Cover; place in oven. Bake 20 to 25 minutes or until rice is tender and creamy. Add peas, spinach, Parmesan, remaining salt and remaining pepper; stir to combine. If too thick, stir in up to 1/4 cup hot water. Sprinkle with more Parmesan before serving.

Per serving: 196 calories, 5 grams protein, 5 grams fat (23% calories from fat), 3 grams saturated fat, 29 grams carbohydrate, 13 milligrams cholesterol, 303 milligrams sodium, 2 grams fiber.

Thursday: Express

Make dinner quick with CORNED BEEF-WICH WITH HORSERADISH SLAW. Layer thinly sliced corned beef on dark rye or pumpernickel bread and top with a mixture of packaged coleslaw mix, thin red bell pepper strips and vinaigrette accented with prepared horseradish. Close sandwich and slice on the diagonal. Serve with BAKED CHIPS and DILL PICKLES. How about NECTARINES for dessert?

Shopping List

corned beef, dark rye or pumpernickel bread, packaged coleslaw mix, red bell pepper, vinaigrette, prepared horseradish, baked chips, dill pickles, nectarines.

Friday: Budget

Economical QUESADILLA PIE hits the spot. Serve with SLICED AVOCADOS and TOMATOES on LETTUCE. Add CHERRIES for dessert.

Shopping List

chicken breast, chunky salsa, low-fat sour cream, whole-grain tortillas, shredded 50% reduced-fat sharp cheddar cheese, fresh baby spinach, avocados, tomatoes, lettuce, cherries.

QUESADILLA PIE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 25 minutes

  • 2 to 2 1/2 cups cooked chopped chicken breast
  • 1 1/2 cups chunky salsa, divided
  • 1/4 cup low-fat sour cream
  • 3 (7 1/2-inch) whole-grain tortillas
  • 1 1/4 cups shredded 50% reduced-fat sharp cheddar cheese
  • 1 cup fresh baby spinach

In a large bowl, combine chicken, 1/2 cup salsa and the sour cream. Spread 1/2 cup salsa in a 9-inch deep-dish pie plate. Press 1 tortilla into pie plate; top with half the chicken mixture. Sprinkle with 1/2 cup cheese and half the spinach. Repeat, reserving 1/4 cup cheese. Top with final tortilla; spread with remaining 1/2 cup salsa and sprinkle with reserved cheese. Cover with foil; bake 25 minutes or until cheese melts. To serve, slice into wedges.

Per serving: 249 calories, 25 grams protein, 8 grams fat (30% calories from fat), 3.9 grams saturated fat, 18 grams carbohydrate, 56 milligrams cholesterol, 618 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Serve friends SKILLET SALMON WITH CITRUS SALSA. Alongside, add COUSCOUS PILAF: Heat 2 teaspoons olive oil in a large nonstick skillet on medium heat. Add 1/2 cup finely chopped red onion and 1/2 cup finely chopped bell pepper; cook 5 to 7 minutes or until softened. Meanwhile, bring 1 cup unsalted chicken broth to a boil in a medium saucepan; gradually stir in 1 cup whole-wheat couscous. Remove from heat; cover and let stand 5 minutes. Fluff with fork. Stir in onion mixture, 1/4 teaspoon coarse salt and 1/8 teaspoon black pepper. Transfer to a serving bowl; garnish with 2 tablespoons toasted walnuts and serve.

Add GREEN BEANS and a BAGUETTE. Buy FRUIT TARTS for dessert.

Shopping List

red or other grapefruits, red onions, fresh jalapeno, cilantro, lime, sugar, olive oil, coarse salt, smoked paprika, ancho chili powder or chili powder, garlic powder, wild or other salmon fillets, olive oil, bell pepper, unsalted chicken broth, whole-wheat couscous, black pepper, walnuts, green beans, baguette, fruit tarts.

SKILLET SALMON WITH CITRUS SALSA

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: less than 15 minutes

  • For the salsa:
  • 2 red or other grapefruits, sectioned and chopped (2 cups)
  • 2 tablespoons minced red onion
  • 1 fresh jalapeno, seeded and minced with membranes removed (1 tablespoon)
  • 2 tablespoons chopped cilantro leaves
  • 1 tablespoon fresh lime juice
  • 2 teaspoons sugar
  • 1 teaspoon olive oil
  • 1/4 teaspoon coarse salt
  • For the salmon:
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ancho chili powder or chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon coarse salt
  • 4 wild or other salmon fillets (about 1 1/4 pounds total)
  • 1 tablespoon olive oil

Salsa: In a bowl, combine all salsa ingredients.

Salmon: In a small bowl, combine paprika, chili powder, garlic powder and salt. Season tops of salmon with mixture. In large nonstick skillet, heat oil on medium-high. Cook salmon, seasoned side down, 3 minutes or until lightly browned. Turn; cook until opaque and desired doneness, about 10 to 12 minutes, depending on thickness. (Adapted from SwirlsOfFlavor.com.)

Per serving: 279 calories, 31 grams protein, 11 grams fat (36% calories from fat), 1.8 grams saturated fat, 14 grams carbohydrate, 66 milligrams cholesterol, 480 milligrams sodium, 2 grams fiber.

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