health

7 Day Menu Planner for September 18, 2022

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

Sunday: Family

Enjoy PORK CHOP SAUTE WITH CHERRY BALSAMIC REDUCTION on family day. Serve the sweet and savory entree with BROWN RICE, SUGAR SNAP PEAS and CRUSTY BREAD. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough pie for Tuesday.

Shopping List

bone-in center-cut pork loin chops, dried thyme, coarse salt, pepper, butter, shallots, dried tart red cherries, unsalted chicken broth, balsamic vinegar, sugar, brown rice, sugar snap peas, crusty bread, Boston cream pie.

PORK CHOP SAUTE WITH CHERRY BALSAMIC REDUCTION

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: about 20 minutes

  • 4 bone-in, center-cut pork loin chops, about 1 pound 12 ounces
  • 1/2 teaspoon dried thyme, divided
  • 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon pepper
  • 2 tablespoons butter, divided
  • 2 large shallots, finely chopped, about 1/2 cup
  • 1/2 cup dried tart red cherries
  • 1/2 cup unsalted chicken broth
  • 3 tablespoons balsamic vinegar
  • 1 teaspoon sugar

Heat a large nonstick skillet on medium-high. Sprinkle chops with 1/4 teaspoon thyme, 1/4 teaspoon salt and the pepper. Cook chops 5 to 6 minutes per side or until internal temperature reaches 145 degrees. Transfer to serving dish; keep warm. In same skillet, melt 1 tablespoon butter. Add shallots, cherries and remaining thyme and salt. Cook, stirring occasionally, 3 minutes or until shallots are just tender. Add broth and vinegar. Boil until mixture reduces slightly, about 4 to 5 minutes. Add remaining butter and sugar, stirring continuously, until butter is melted and sauce forms. Serve sauce with pork chops.

Per serving: 341 calories, 40 grams protein, 11 grams fat (30% calories from fat), 5.4 grams saturated fat, 18 grams carbohydrate, 122 milligrams cholesterol, 388 milligrams sodium, 1 gram fiber.

Monday: Kids

Treat the kids (and adults) to CHICKEN WITH CARROTS AND POTATOES. Into a 4-quart or larger slow cooker, place 8 medium potatoes (cut into 1/4-inch slices), 1 small sliced onion and 2 cups baby carrots. Combine 1/2 cup fat-free chicken broth, 1 teaspoon minced garlic and 1/2 teaspoon dried thyme; pour over vegetables. Combine 1 teaspoon paprika and 1/2 teaspoon salt; rub over 8 skinless bone-in chicken thighs. Place chicken on top of vegetables. Cover and cook on low 5 hours or until chicken is done and vegetables are softened.

Serve with GREEN BEANS. Slice KIWIS for dessert.

Plan

Save enough chicken and vegetables for Tuesday.

Shopping List

potatoes, onion, baby carrots, fat-free chicken broth, garlic, dried thyme, paprika, salt, skinless bone-in chicken thighs, green beans, kiwis.

Tuesday: Heat and Eat

Heat the leftover CHICKEN AND VEGETABLES and serve over BISCUITS. Add a SPINACH SALAD. The leftover BOSTON CREAM PIE will be good for dessert.

Shopping List

biscuits, fresh spinach.

Wednesday: Express

Make it quick tonight with LEMONY SHRIMP SALAD WITH COUSCOUS. Place 1 cup couscous in a large bowl. Pour 1 cup boiling water, 1/4 teaspoon coarse salt and 1/4 teaspoon pepper over couscous. Cover; let stand 5 minutes and fluff with fork. Meanwhile, into a medium bowl, place 1 1/2 pounds cooked and deveined shrimp, 8 ounces trimmed fresh snap peas (cut into bite-size pieces), 1 pint grape tomatoes (halved), 3/4 cup torn fresh basil leaves, 2 thinly sliced green onions, 2 tablespoons olive oil, 2 teaspoons lemon zest and 3 tablespoons lemon juice; toss to combine. Serve over couscous.

Add SLICED CUCUMBERS and FLATBREAD. For dessert, top BLUEBERRIES with light whipped cream.

Shopping List

couscous, coarse salt, pepper, cooked and deveined shrimp, fresh snap peas, grape tomatoes, fresh basil, green onions, olive oil, lemon, cucumbers, flatbread, blueberries, light whipped cream.

Thursday: Meatless

Skip meat tonight for PASTA PESTO WITH GOAT CHEESE. Cook 12 ounces gemelli or other short pasta according to directions; drain and return to pot. To the pasta, add 1/2 cup prepared pesto, 4 ounces crumbled goat cheese, 1/2 cup torn fresh basil leaves, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper; toss to coat.

Serve alongside a RED-TIPPED LETTUCE SALAD with HARD-BOILED EGG WEDGES and GARLIC BREAD to round out the meal. Fresh TROPICAL FRUIT is an easy dessert.

Shopping List

gemelli or other short pasta, prepared pesto, goat cheese, fresh basil, coarse salt, pepper, red-tipped lettuce, eggs, garlic bread, tropical fruit.

Friday: Budget

OVEN-FRIED CHICKEN WITH CRUNCHY BROCCOLI SLAW holds the line on food costs. Serve with steamed ZUCCHINI and WHOLE-GRAIN BREAD. Serve PLUMS for dessert.

Shopping List

paprika, buttermilk, coarse salt, pepper, boneless skinless chicken thighs, reduced-fat whole-grain crackers, low-fat mayonnaise, cider vinegar, packaged broccoli slaw, green onions, zucchini, whole-grain bread, plums.

OVEN-FRIED CHICKEN WITH CRUNCHY BROCCOLI SLAW

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: 30 to 35 minutes

  • 1/2 teaspoon paprika
  • 1 1/4 cups buttermilk, divided
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 8 well-trimmed boneless skinless chicken thighs (2 to 2 1/4 pounds)
  • 1 cup crushed reduced-fat whole-grain crackers
  • 1/4 cup low-fat mayonnaise
  • 1 tablespoon cider vinegar
  • 1 (12-ounce) package broccoli slaw
  • 2 green onions, chopped

Heat oven to 375 degrees. Place a wire rack inside a rimmed baking pan and lightly coat with cooking spray. In a shallow baking dish, combine paprika, 1 cup buttermilk and salt and pepper. Add chicken; turn to coat. Let marinate while crushing crackers. Place crushed crackers in a pie plate. Remove chicken from buttermilk mixture; coat with crackers, pressing gently to help them adhere. Place chicken on rack; bake 30 to 35 minutes, turning halfway through, until crispy and temperature reaches 165 degrees in the center of thickest piece of chicken. Meanwhile, in a medium bowl, whisk together the mayonnaise, vinegar and remaining 1/4 cup buttermilk. Add broccoli slaw and onions to dressing; toss to combine. Serve dressing with chicken.

Per serving: 436 calories, 43 grams protein, 17 grams fat (35% calories from fat), 4.2 grams saturated fat, 26 grams carbohydrate, 209 milligrams cholesterol, 645 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

Tonight would be a great night to invite friends for TOP LOIN STEAKS AND MUSHROOMS. For the rub: In a small bowl, combine 3 large cloves minced garlic, 2 1/2 teaspoons lemon pepper seasoning and 1 1/2 teaspoons dried oregano. In a medium bowl, combine 1 pound medium whole fresh mushrooms, 1 medium onion (cut into 1-inch pieces), 2 tablespoons olive oil and 2 teaspoons of the rub; toss. Alternately, thread mushrooms and onion onto six (12-inch) metal skewers. Finish with a lemon wedge. Press remaining rub onto 2 (about 1 1/2 pounds total) boneless top loin steaks (1 inch thick). Place steaks and kebabs on grill over medium. Grill steaks, uncovered, 15 to 18 minutes for medium-rare to medium doneness, turning occasionally. Grill kebabs 6 to 8 minutes or until mushrooms are tender, turning occasionally. Remove vegetables from skewers; toss with 1/4 cup crumbled Greek feta cheese. Carve steaks. Season steaks and vegetables with salt and pepper; serve.

Add CREAMY POTATO SALAD, SNOW PEAS, a ROMAINE SALAD and WHOLE-GRAIN BREAD. For dessert, pair any SORBET with BUTTER COOKIES.

Shopping List

garlic, lemon pepper seasoning, dried oregano, whole fresh mushrooms, onion, olive oil, lemon, boneless top loin steaks, Greek feta cheese, salt, black pepper, new potatoes, low-fat sour cream, low-fat mayonnaise, white wine vinegar, celery, radishes, red bell pepper, flat-leaf parsley, fresh tarragon (optional), snow peas, Romaine, whole-grain bread, any sorbet, butter cookies.

CREAMY POTATO SALAD

Servings: makes about 11 cups

Prep time: 15 minutes

Cook time: 10 to 12 minutes

  • 3 pounds small new potatoes
  • 1/2 cup low-fat sour cream
  • 1/4 cup low-fat mayonnaise
  • 3 tablespoons white wine vinegar
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon black pepper
  • 4 ribs celery, thinly sliced
  • 6 medium radishes, thinly sliced
  • 1 medium red bell pepper, diced
  • 3/4 cup roughly chopped flat-leaf parsley
  • 1/4 cup chopped fresh tarragon (optional)

In a large saucepan, cover potatoes with cold water; bring to a boil. Reduce heat; simmer 12 to 15 minutes or until tender. Drain and run under cold water to cool. Cut into quarters. Meanwhile, in a large bowl, whisk together sour cream, mayonnaise, vinegar, salt and black pepper. Add potatoes, celery, radishes and bell pepper; toss to coat. Fold in the parsley and tarragon, if using.

Per cup: 110 calories, 4 grams protein, 1 gram fat (11% calories from fat), 0.4 gram saturated fat, 20 grams carbohydrate, 2 milligrams cholesterol, 166 milligrams sodium, 3 grams fiber.

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.

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