health

7 Day Menu Planner for September 11, 2022

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

Sunday: Family

Make it an easy family day and buy a SMOKED TURKEY BREAST. Serve it with COOL AND CREAMY MACARONI SALAD. Add GREEN BEANS, SLICED TOMATOES and WHOLE-GRAIN ROLLS. Treat the family to CARROT CAKE for dessert.

Plan

Save enough turkey for Monday. Save enough macaroni salad and cake for Tuesday.

Shopping List

smoked turkey breast, elbow macaroni, coarse salt, red onion, celery, parsley or chives, lemon, Dijon mustard, garlic powder, cayenne pepper, low-fat mayonnaise, black pepper, green beans, tomatoes, whole-grain rolls, carrot cake.

COOL AND CREAMY MACARONI SALAD

Servings: makes 10 servings

Prep time: 20 minutes; resting time: about 15 minutes

Cook time: for the pasta

  • 1 pound uncooked elbow macaroni
  • 1 tablespoon coarse salt, plus more to taste
  • 1/2 cup finely chopped red onion
  • 1 celery rib, minced
  • 1/4 cup minced parsley or chives
  • 2 tablespoons lemon juice
  • 1 tablespoon Dijon mustard
  • 1/8 teaspoon garlic powder
  • Pinch cayenne pepper
  • 1 1/2 cups low-fat mayonnaise
  • Black pepper to taste

Bring 4 quarts water to a boil in large pot. Add macaroni and 1 tablespoon salt and cook, stirring often, according to directions. Drain; rinse with cold water; drain again, leaving macaroni slightly wet. Toss onion, celery, parsley, lemon juice, mustard, garlic powder, cayenne pepper and macaroni together in a large bowl; let stand 2 minutes to let flavors meld. Stir in mayonnaise and let stand no longer than 10 minutes. Season with salt and pepper to taste; serve. (Adapted from "The Complete Salad Cookbook," America’s Test Kitchen.)

Per serving: 212 calories, 6 grams protein, 3 grams fat (14% calories from fat), 0.1 gram saturated fat, 40 grams carbohydrate, no cholesterol, 399 milligrams sodium, 4 grams fiber.

Monday: Budget

Use the leftover turkey in TURKEY ENCHILADAS for a great-tasting way to save food dollars. Serve it with SLICED AVOCADOS on LETTUCE. How about fresh BLUEBERRIES for dessert?

Plan

Save enough enchiladas for Thursday.

Shopping List

packaged sliced mushrooms, shredded 50% light cheddar cheese, reduced-fat sour cream, red onion, canned diced green chiles, whole-grain tortillas, salsa, avocados, lettuce, blueberries.

TURKEY ENCHILADAS

Servings: makes 7 enchiladas

Prep time: 25 minutes

Cook time: about 1 hour

  • 1 (8-ounce) package sliced mushrooms
  • 3 to 4 cups shredded cooked turkey (see NOTE)
  • 3 cups shredded 50% light cheddar cheese, divided
  • 1 1/2 cups reduced-fat sour cream
  • 1/2 cup minced red onion
  • 1 (4-ounce) can diced green chiles, drained
  • 7 (7- to 8-inch) whole-grain tortillas
  • 2 cups salsa

Heat oven to 350 degrees. Microwave mushrooms on high 3 minutes; drain. In a large bowl, combine mushrooms, turkey, 2 1/2 cups cheese, sour cream, onion and chiles. Spoon about 1 cup of turkey mixture into each tortilla; roll. Place each roll, seam side down, in a 9-by-13-inch baking dish coated with cooking spray. Spread salsa on top. Cover with nonstick foil; bake 45 to 50 minutes or until bubbly and heated through. Remove cover; sprinkle with remaining cheese. Bake 5 more minutes or until cheese melts.

NOTE: If you don’t have enough leftover turkey, used canned chicken breast.

Per serving: 466 calories, 38 grams protein, 19 grams fat (35% calories from fat), 9.9 grams saturated fat, 38 grams carbohydrate, 113 milligrams cholesterol, 1,053 milligrams sodium, 4 grams fiber.

Tuesday: Express

Visit the deli and buy ROAST BEEF SANDWICHES WITH LETTUCE AND TOMATOES. Serve the sandwiches with leftover MACARONI SALAD. Slice the leftover CAKE for dessert.

Shopping List

deli roast beef sandwiches with lettuce and tomatoes.

Wednesday: Meatless

Skip meat tonight for GARLICKY TOMATOES WITH OLIVES AND WHOLE-GRAIN SPAGHETTI for dinner. Serve it with a SPINACH SALAD and ITALIAN BREAD. PEACHES make an easy dessert.

Shopping List

whole-grain spaghetti, extra-virgin olive oil, garlic, tomatoes, pitted Kalamata olives, flat-leaf parsley, coarse salt, pepper, Greek feta cheese, fresh spinach, Italian bread, peaches.

GARLICKY TOMATOES WITH OLIVES AND WHOLE-GRAIN SPAGHETTI

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 5 minutes, plus pasta

  • 1 (13.25-ounce) package whole-grain spaghetti
  • 3 tablespoons extra-virgin olive oil, divided
  • 2 cloves garlic, minced
  • 2 medium seeded tomatoes (about 1 pound), coarsely chopped
  • 3/4 cup pitted Kalamata olives, coarsely chopped
  • 1/2 cup packed flat-leaf parsley leaves, coarsely chopped
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon freshly ground pepper
  • 1/2 cup crumbled Greek feta cheese

Cook spaghetti according to directions; drain. Return to pot. Meanwhile, heat 2 tablespoons oil in a large nonstick skillet over medium heat. Add garlic; cook 1 minute. Add tomatoes and olives; cook 3 minutes or until tomatoes are softened and heated through. Add tomato mixture to spaghetti. Stir in remaining oil, parsley, salt and pepper. Sprinkle each serving with feta cheese as you serve.

Per serving: 384 calories, 11 grams protein, 16 grams fat (37% calories from fat), 2.8 grams saturated fat, 51 grams carbohydrate, 11 milligrams cholesterol, 504 milligrams sodium, 8 grams fiber.

Thursday: Heat & Eat

Here’s an easy dinner prep story: Heat the leftover ENCHILADAS, add a packaged GREEN SALAD and finish with FRESH TROPICAL FRUIT for dessert. The End.

Shopping List

packaged green salad, fresh tropical fruit.

Friday: Kids

The kids will love WALNUT-CRUSTED CHICKEN TENDERS (and so will you!). Heat oven to 425 degrees. Mix together crumbs of 6 whole-grain crackers, 2 tablespoons finely chopped walnuts, 1 teaspoon paprika, 1/4 teaspoon coarse salt and 1/4 teaspoon pepper; place in pie plate and set aside. In another pie plate, whisk 1 egg white until foamy. Place 3 tablespoons flour in third pie plate. Place a wire rack coated with cooking spray on a foil-lined, rimmed baking sheet. Coat chicken in flour, then in egg white and finally in cracker mixture. Lightly coat chicken on each side with cooking spray. Arrange chicken on wire rack; bake 18 to 20 minutes, turning after 12 minutes.

Serve with a CARROT SALAD. PEARS are a perfect dessert.

Shopping List

whole-grain crackers, finely chopped walnuts, paprika, coarse salt, pepper, egg, flour, cooking spray, carrot salad, pears.

Saturday: Easy Entertaining

Invite guests for simple and tasty HERBED BAKED TILAPIA. Place 4 tilapia fillets on 4 pieces (12-by-18-inch) heavy-duty foil. Season with coarse salt and pepper. Sprinkle with Parmesan-herb seasoning mix. Bring up foil sides; double fold top and ends to tightly seal, leaving space for air circulation. Grill over medium-high heat 10 to 12 minutes or until fish is opaque throughout.

Serve with your RICE PILAF, fresh ZUCCHINI, a BIBB LETTUCE SALAD and CRUSTY BREAD. Buy FRUIT TARTS for dessert.

Shopping List

tilapia fillets, coarse salt, pepper, Parmesan-herb seasoning mix, ingredients for rice pilaf, fresh zucchini, bibb lettuce, crusty bread, fruit tarts.

health

7 Day Menu Planner for September 04, 2022

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

Sunday: Family

Treat the family today to everyone's favorite, GRILLED STEAK. While you’re out there, add some ASPARAGUS to the grill. Serve with SOUTHWESTERN TOMATO AND CORN SALAD and make it a beautiful plate. Add MIXED GREENS and WHOLE-GRAIN ROLLS. Buy a CHOCOLATE MERINGUE PIE for dessert.

Plan

Cook 2 extra steaks and save some pie for Monday.

Shopping List

any steak and asparagus to grill, ripe mixed tomatoes, ear of corn, extra-virgin olive oil, shallot, jalapenos, lime, coarse salt, pepper, queso fresco or Greek feta cheese, cilantro, mixed greens, whole-grain rolls, chocolate meringue pie.

SOUTHWESTERN TOMATO AND CORN SALAD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: none

  • 1 1/2 pounds ripe mixed tomatoes, cored
  • 1 ear corn, kernels cut from cob
  • 1/4 cup extra-virgin olive oil
  • 1 tablespoon minced shallot
  • 1 tablespoon seeded and minced jalapenos
  • 2 teaspoons fresh lime juice
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1/2 cup queso fresco or crumbled Greek feta cheese
  • 2 tablespoons cilantro leaves

Cut tomatoes into 1/2-inch-thick wedges, then halve wedges. Arrange tomatoes on large, shallow platter, alternating colors. Sprinkle corn over top. In a medium bowl, whisk oil, shallot, jalapenos, lime juice, salt and pepper together. Spoon over tomatoes. Sprinkle with queso fresco and cilantro. Serve. (Adapted from "The Complete Summer Cookbook," America’s Test Kitchen.)

Per serving: 220 calories, 6 grams protein, 17 grams fat (65% calories from fat), 3.6 grams saturated fat, 14 grams carbohydrate, 10 milligrams cholesterol, 294 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Thinly slice the leftover steaks for STEAK SANDWICHES ON MINI BAGUETTES: Spread prepared horseradish on the baguettes and top the sliced beef with thin slices of brie cheese. Heat just until cheese melts.

Serve with BAKED CHIPS and COLESLAW. For dessert, the leftover PIE is good.

Plan

Prepare rice for Tuesday.

Shopping List

prepared horseradish, mini baguettes, brie cheese, baked chips, coleslaw.

Tuesday: Budget

Keep costs down and serve SPICY CHICKEN SKILLET.

In a large nonstick skillet, heat 1 tablespoon canola oil on medium high. Add 1 pound chicken breast (cut into 1-inch pieces); cook and stir 5 minutes or until browned and no longer pink inside. Add 1 medium chopped onion; cook 3 to 5 minutes or until softened; stir occasionally. Reduce heat to medium. Add 1 (10-ounce) can diced tomatoes and green chiles and 1 (8-ounce) can no-salt-added tomato sauce; simmer 3 minutes. Stir in 3 cups cooked rice and 1 (15-ounce) can ranch-style pinto beans until combined. Heat through.

Serve with a LETTUCE WEDGE and CORNBREAD (from mix). Fresh PINEAPPLE is dessert.

Shopping List

canola oil, chicken breast, onion, canned diced tomatoes and green chiles, no-salt-added tomato sauce, rice, canned ranch-style pinto beans, lettuce, cornbread mix, fresh pineapple.

Wednesday: Meatless

We loved BASIL SPAGHETTI WITH CHEESY BROILED TOMATOES for dinner. Add a packaged GREEN SALAD and GARLIC BREAD. Try PEARS for dessert.

Shopping List

spaghetti, large beefsteak tomatoes, coarse salt, black pepper, grated part-skim mozzarella, Parmesan, olive oil, garlic, crushed red pepper, fresh basil leaves, packaged green salad, garlic bread, pears.

BASIL SPAGHETTI WITH CHEESY BROILED TOMATOES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes plus pasta

  • 12 ounces uncooked spaghetti
  • 3 large beefsteak tomatoes, each cut into 4 slices
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon freshly ground black pepper
  • 8 ounces grated part-skim mozzarella
  • 1/4 cup freshly grated Parmesan, plus more for garnish
  • 3 tablespoons olive oil
  • 2 cloves garlic, chopped
  • 1/4 to 1/2 teaspoon crushed red pepper
  • 3/4 cup torn fresh basil leaves, plus more for garnish

Heat broiler. Cook pasta according to directions; drain and return to pot. Meanwhile, arrange tomato slices in a single layer on rimmed baking sheet coated with cooking spray. Sprinkle with coarse salt and pepper. Divide and sprinkle cheeses evenly over tomatoes. Broil 3 to 5 minutes or until cheese is bubbly and golden. In a small saucepan, heat oil with garlic and red pepper 1 to 2 minutes or until fragrant. Add the garlic oil and basil to pasta; toss to combine. Serve topped with the tomatoes and additional basil and Parmesan.

Per servings: 599 calories, 28 grams protein, 22 grams fat (33% calories from fat), 8.1 grams saturated fat, 72 grams carbohydrate, 41 milligrams cholesterol, 695 milligrams sodium, 4 grams fiber.

Thursday: Kids

The kids (and adults) will come running for TURKEY MEATBALL SUBS: Use refrigerated or (thawed) frozen cooked meatballs; heat and spoon them onto whole-grain sub rolls. Top with heated marinara sauce, then shredded mozzarella cheese.

Add BABY CARROTS and CELERY STICKS, along with the kids' favorite DIP. Munch on sliced APPLES sprinkled with cinnamon for dessert.

Shopping List

refrigerated or frozen turkey meatballs, whole-grain sub rolls, marinara sauce, shredded mozzarella cheese, baby carrots, celery, dip, apples, cinnamon.

Friday: Express

Continuing the sandwich theme, make AVOCADO-SPINACH PANINIS. Divide and layer 2 sliced avocados, 1/3 cup sun-dried tomatoes in oil (drained and julienned), 2 tablespoons thinly sliced red onion and 2 cups baby spinach on 4 (4-ounce) split ciabatta rolls. Coat skillet with cooking spray; heat on medium. Place sandwich in pan; weigh down with another smaller skillet. Cook 2 minutes or until lightly browned; turn.

Serve with TOMATO-BASIL SOUP. Top fresh STRAWBERRIES with light WHIPPED CREAM for dessert.

Plan

Save enough strawberries for Saturday.

Shopping List

avocados, sun-dried tomatoes in oil, red onion, baby spinach, ciabatta rolls, cooking spray, tomato-basil soup, fresh strawberries, light whipped cream.

Saturday: Easy Entertaining

Invite some lucky guests to enjoy the delicious flavors of MOROCCAN CHICKEN. Serve it over COUSCOUS. Add an ARUGULA SALAD and FLATBREAD. For dessert, top toasted POUND CAKE with leftover STRAWBERRIES and VANILLA ICE CREAM.

Shopping List

butter, olive oil, cinnamon, onion, red bell pepper, boneless skinless chicken breasts, garlic, coarse salt, cayenne pepper, orange juice, golden raisins, cilantro, couscous, arugula, flatbread, pound cake, vanilla ice cream.

MOROCCAN CHICKEN

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 1/2 to 3/4 teaspoon cinnamon
  • 1 small thinly sliced onion
  • 1 medium red bell pepper, cut into strips
  • 1 pound boneless skinless chicken breasts, cut into 1-inch pieces
  • 1 teaspoon minced garlic
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon cayenne pepper
  • 1/4 cup orange juice
  • 1/4 cup golden raisins
  • 1/4 cup chopped cilantro

In a large nonstick skillet, heat butter, oil and cinnamon on medium. Add onion; cook 3 minutes or until softened; add bell pepper. Continue cooking 3 more minutes or until pepper is softened. Add chicken, garlic, salt and cayenne pepper. Cook, stirring occasionally, 6 to 7 minutes or until chicken is browned and no longer pink inside. Add orange juice and raisins. Cook 2 minutes to heat through, stirring occasionally. Stir in cilantro and serve.

Per servings: 253 calories, 27 grams protein, 9 grams fat (33% calories from fat), 3 grams saturated fat, 15 grams carbohydrate, 90 milligrams cholesterol, 318 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for August 28, 2022

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

Sunday: Family

Take the family outside for GRILLED CHICKEN. Serve it with AVOCADO POTATO SALAD. While the grill is hot, add some ZUCCHINI and BELL PEPPER (sliced lengthwise and brushed with oil) to round out the plate. Add CRUSTY ROLLS. For dessert, buy or make BLUEBERRY COBBLER and top it with VANILLA ICE CREAM.

Plan

Grill enough chicken for Tuesday and save enough potato salad for Monday (Labor Day). Save enough ice cream for Monday and Saturday.

Shopping List

chicken to grill, lemon, garlic, low-fat mayonnaise, olive oil, red potatoes, celery, Vidalia or other sweet onion, ripe avocado, cilantro, zucchini, bell peppers, crusty rolls, blueberry cobbler, vanilla ice cream.

AVOCADO POTATO SALAD

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: none

  • 2 tablespoons fresh lemon juice
  • 1 clove garlic, minced
  • 1/4 cup low-fat mayonnaise
  • 2 tablespoons olive oil
  • 2 pounds cooked and diced red potatoes
  • 1/3 cup chopped celery
  • 1/3 cup Vidalia or other sweet onion
  • 1 large ripe avocado, diced
  • 3 tablespoons chopped cilantro
  • Cilantro sprigs for garnish

In a small bowl, mix lemon juice and garlic; stir in mayonnaise and oil; set aside. In a large bowl, combine potatoes, celery and onion. Just before serving, combine potato mixture with dressing, folding in avocado and cilantro. Garnish with cilantro sprigs; serve.

Per serving: 166 calories, 3 grams protein, 8 grams fat (40 percent calories from fat), 1 gram saturated fat, 23 grams carbohydrate, no cholesterol, 96 milligrams sodium, 4 grams fiber.

Monday: Budget

Celebrate Labor Day with ZESTY BARBECUE CHEESEBURGERS. Serve them on WHOLE-GRAIN BUNS. Add leftover POTATO SALAD and this WATERMELON AND CUCUMBER SALAD: In a large bowl, combine 4 cups diced seedless watermelon, 2 cups chopped tomatoes, 2 cups chopped (seeded and peeled) cucumber, 1/2 cup crumbled Greek feta cheese and 1/4 cup chopped and toasted walnuts; toss gently. Add 2 tablespoons olive oil, 1/4 teaspoon coarse salt and 1/4 teaspoon freshly ground pepper.

For dessert, top the leftover ICE CREAM with CARAMEL SAUCE.

Plan

Save enough caramel sauce for Wednesday and enough watermelon for Thursday.

Shopping List

ground beef (93% lean or leaner), red onion, barbecue sauce, white cheddar cheese (or pepper jack, smoked Gouda or provolone), whole-grain hamburger buns or pretzel rolls, lettuce, tomatoes, watermelon, cucumber, Greek feta cheese, walnuts, olive oil, coarse salt, black pepper, caramel sauce.

ZESTY BARBECUE CHEESEBURGERS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 7 to 10 minutes

  • 1 pound ground beef (93% lean or leaner)
  • 1/4 cup finely chopped red onion
  • 4 tablespoons barbecue sauce, divided
  • 4 slices white cheddar, pepper jack, smoked Gouda or provolone cheese
  • 4 whole-grain hamburger buns or pretzel rolls, split and toasted
  • Lettuce leaves
  • Tomato slices
  • Red onion slices

Combine ground beef, chopped onion and 2 tablespoons barbecue sauce in medium bowl, mixing lightly but thoroughly. Shape into four 1/2-inch-thick patties. Place patties on grill over medium, ash-covered coals. Grill, covered, 8 to 10 minutes (7 to 9 minutes on preheated gas grill at medium heat) or until internal temperature reaches 160 degrees, turning occasionally. About 1 minute before burgers are done, brush with remaining 2 tablespoons barbecue sauce and top with cheese. Line bottom half of each bun with lettuce, sliced red onion and tomato, as desired; top with burger. Close sandwiches and serve.

Per serving: 434 calories, 31 grams protein, 20 grams fat (43% calories from fat), 8.4 grams saturated fat, 30 grams carbohydrate, 86 milligrams cholesterol, 550 milligrams sodium, 3 grams fiber.

Tuesday: Heat and Eat

Use the leftover grilled chicken for SANDWICHES on olive bread with brie cheese and Dijon mustard. Add BAKED CHIPS and COLESLAW. Juicy NECTARINES are good for dessert.

Shopping List

olive bread, brie cheese, Dijon mustard, baked chips, coleslaw, nectarines.

Wednesday: Kids

The kids can help prepare BEEF PITA FOLDS: In a small bowl, mix 3 tablespoons reduced-fat sour cream and 1 tablespoon salsa. Divide and spread 1/2 cup guacamole over inside of 4 trimmed pita pockets (6-inch diameter). Divide and stuff with 2 cups shredded lettuce, 3/4 cup chopped tomato and 6 ounces thinly sliced deli roast beef. Sprinkle with 3/4 cup 50% light shredded cheddar cheese. Serve with salsa mixture for dipping.

Add some reduced-sodium PINTO BEANS alongside. For dessert, make instant CHOCOLATE PUDDING with 1% milk and drizzle pudding with leftover caramel sauce.

Tip

The kids can help prepare BEEF PITA FOLDS: In a small bowl, mix 3 tablespoons reduced-fat sour cream and 1 tablespoon salsa. Divide and spread 1/2 cup guacamole over inside of 4 trimmed pita pockets (6-inch diameter). Divide and stuff with 2 cups shredded lettuce, 3/4 cup chopped tomato and 6 ounces thinly sliced deli roast beef. Sprinkle with 3/4 cup 50% light shredded cheddar cheese. Serve with salsa mixture for dipping.

Add some reduced-sodium PINTO BEANS alongside. For dessert, make instant CHOCOLATE PUDDING with 1% milk and drizzle pudding with leftover caramel sauce.

Shopping List

reduced-fat sour cream, salsa, guacamole, pita bread, lettuce, tomato, deli roast beef, 50% light cheddar cheese, reduced-sodium pinto beans, instant chocolate pudding, 1% milk.

Thursday: Express

Make it quick tonight with MONTREAL TURKEY BURGERS. Add 1 tablespoon less-sodium (or regular) Montreal-style chicken seasoning to 1 pound ground turkey until well-blended. Shape into 4 patties. Grill 4 to 6 minutes per side or until cooked through (165 degrees in center). Toast whole-grain buns on grill for about 30 seconds. Spread buns with low-fat mayonnaise and add sliced red onion.

Serve with deli PASTA SALAD and sliced TOMATOES and LETTUCE. How about leftover WATERMELON for dessert?

Shopping List

less-sodium (or regular) Montreal-style chicken seasoning, ground turkey, whole-grain buns, low-fat mayonnaise, red onion, deli pasta salad, tomatoes, lettuce.

Friday: Meatless

With its good flavor and simplicity, you can't go wrong with MACARONI SOUP WITH BEANS AND CABBAGE. Cook 1 1/2 cups elbow macaroni according to directions; drain. Meanwhile, in a Dutch oven, heat 1 tablespoon canola oil on medium-high. Add 1 thinly sliced medium onion, 1 pound thinly sliced savoy cabbage, 1 teaspoon minced garlic and 1/4 teaspoon pepper; cook 6 to 8 minutes or until cabbage begins to wilt, stirring often. Add 4 (14-ounce) cans unsalted vegetable broth, 2 (16-ounce) cans rinsed reduced-sodium cannellini beans and 1 1/2 cups water; bring to a boil. Add macaroni; heat through and serve.

Make a SPINACH SALAD and top with sliced hard-boiled eggs and tomato wedges. Serve with CRUSTY BREAD. For dessert, try FRESH PLUMS.

Shopping List

elbow macaroni, canola oil, onion, savoy cabbage, garlic, pepper, unsalted vegetable broth, canned reduced-sodium cannellini beans, fresh spinach, eggs, tomatoes, crusty bread, fresh plums.

Saturday: Easy Entertaining

Invite special guests for PAN-SEARED ARCTIC CHAR WITH OLIVES AND POTATOES. Serve it with SUGAR SNAP PEAS. Add a BIBB LETTUCE SALAD and SOURDOUGH BREAD.

For dessert, make SUMMER FRUIT PARFAITS: In tall, stemmed glasses, layer leftover vanilla ice cream with sliced peaches, blueberries and sliced strawberries. Garnish with a fresh mint leaf.

Shopping List

red potatoes, arctic char fillets, olive oil, fresh rosemary, Kalamata olives, flat-leaf parsley, balsamic vinegar, lemon, sugar snap peas, bibb lettuce, sourdough bread, peaches, blueberries, strawberries, fresh mint.

PAN-SEARED ARCTIC CHAR WITH OLIVES AND POTATOES

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: about 16 minutes

  • 3/4 pound small red potatoes, sliced 1/4 inch thick
  • 4 arctic char fillets (about 5 ounces each), skin on
  • 3 tablespoons olive oil, divided
  • 2 sprigs fresh rosemary, each about 3 inches long
  • 1/2 cup pitted Kalamata olives
  • 3 tablespoons roughly chopped flat-leaf parsley
  • 1 tablespoon balsamic vinegar
  • 4 lemon wedges

Cook potatoes 5 to 6 minutes in boiling water or until tender; drain and set aside. Pat fish dry. Heat 1 1/2 tablespoons of the oil in a large nonstick skillet on medium-high. Arrange fish, skin side down, so fillets fit without touching. Cook undisturbed 3 minutes. Turn; cook 2 or 3 more minutes or until cooked through. With a slotted spatula, transfer to serving platter. Add remaining oil to pan; allow to heat. Add potatoes and rosemary, turning occasionally, until the potatoes are tender, 3 to 4 minutes. Add olives, parsley and vinegar; stir gently to heat. Remove rosemary sprigs. Arrange potato mixture around the fish. Garnish with lemon wedges; serve.

Per serving: 385 calories, 33 grams protein, 20 grams fat (48% calories from fat), 1.4 grams saturated fat, 16 grams carbohydrate, 20 milligrams cholesterol, 372 milligrams sodium, 2 grams fiber.

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