health

7 Day Menu Planner for January 01, 2023

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

Sunday: Family

It's not your mother's meatloaf, but OLIVE TAPENADE MEATLOAF is just as flavorful and perfect for the family. Serve it with ORZO (tossed with fresh chopped parsley and butter) and GREEN BEANS. Add CHERRY TOMATO HALVES on the side of the plate for a splash of color along with WHOLE-GRAIN ROLLS. STRAWBERRIES with a dab of VANILLA ICE CREAM will make a good dessert.

Plan

Save enough meatloaf, tapenade and green beans for Monday.

Shopping List

lean ground beef, eggs, bread for crumbs, olive tapenade, onion powder, coarse salt, pepper, orzo, parsley, butter, green beans, cherry tomatoes, whole-grain rolls, strawberries, vanilla ice cream.

OLIVE TAPENADE MEATLOAF

Servings: makes 8 slices

Prep time: 10 minutes

Cook time: about 1 hour; standing time: 10 minutes

  • 1 1/2 pounds lean ground beef
  • 3/4 cup soft breadcrumbs (about 1 slice bread)
  • 2 eggs, lightly beaten
  • 1/3 cup olive tapenade (from jar or can)
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • Additional tapenade if desired

Heat oven to 350 degrees. Combine all ingredients in a large bowl; mix lightly but thoroughly. Shape mixture into an 8-by-4-inch loaf; place on rack in broiler pan. Bake about 1 hour or until internal temperature reaches 160 degrees. Let stand 10 minutes. Slice and serve with extra tapenade if desired.

Per slice: 165 calories, 20 grams protein, 8 grams fat (43% calories from fat), 2.1 grams saturated fat, 3 grams carbohydrate, 93 milligrams cholesterol, 379 milligrams sodium, no fiber.

Monday: Heat and Eat

Make MEATLOAF SANDWICHES on SOURDOUGH BREAD. Spread one slice of bread with leftover olive tapenade and the other with low-fat mayonnaise; top the leftover meatloaf with romaine. Serve with leftover GREEN BEANS. Fresh TROPICAL FRUIT makes a good dessert.

Shopping List

sourdough bread, low-fat mayonnaise, romaine, fresh tropical fruit.

Tuesday: Meatless

WALNUT, CORN AND POTATO CHOWDER is packed with flavor and fiber. On the side, up the protein by adding EGG SALAD SANDWICHES with lettuce and sliced tomatoes on whole-grain bread. For dessert, try APRICOTS.

Shopping List

olive oil, onion, garlic, celery, reduced-sodium vegetable broth, corn, sherry vinegar, celery salt, smoked paprika, Yukon gold potato, red bell pepper, walnuts, coarse salt, black pepper, chives, egg salad, lettuce, tomatoes, whole-grain bread, apricots.

WALNUT, CORN AND POTATO CHOWDER

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: 40 to 50 minutes

  • 1 tablespoon olive oil
  • 1 cup chopped onion
  • 1 teaspoon minced garlic
  • 2 ribs celery, chopped
  • 3 cups reduced-sodium vegetable broth
  • 1 cup corn, plus more for garnish
  • 1 tablespoon sherry vinegar
  • 3/4 teaspoon celery salt
  • 1/2 teaspoon smoked paprika
  • 1 (8-ounce) Yukon gold potato, diced
  • 1 red bell pepper, diced, plus more for garnish
  • 1/2 cup walnut cream (see NOTE)
  • Coarse salt to taste
  • Freshly ground black pepper to taste
  • Chopped chives for garnish

Heat oil in a large saucepan. Add onion and garlic; saute for 3 minutes. Add celery; cook for 2 more minutes. Add vegetable broth, corn, vinegar, celery salt, smoked paprika, potato and bell pepper; cover and cook for 30 to 40 minutes or until potatoes are soft. Stir in walnut cream; season with salt and pepper to taste. Garnish with chives, reserved corn and reserved red pepper.

NOTE: For walnut cream, combine 1 cup walnuts and 1 cup water in blender. Blend until smooth. Store covered in refrigerator for use as a nondairy thickener.

Per serving: 145 calories, 3 grams protein, 6 grams fat (37% calories from fat), 0.7 gram saturated fat, 21 grams carbohydrate, no cholesterol, 261 milligrams sodium, 3 grams fiber.

Wednesday: Budget

Pork shoulder is an economical cut that makes great PULLED PORK. Look for a barbecue-flavored seasoning packet for slow cookers, and you're on your way to an easy, no-fuss meal. Just follow the directions on the package. Serve with deli COLESLAW and add shredded carrots to the mixture. Make or buy POTATO SALAD and add WHOLE-GRAIN ROLLS. PEACHES are a simple dessert.

Tip

Cut the pork into large chunks before adding to the slow cooker; take off as much fat as you can.

Plan

Save enough pork and carrots for Thursday; save enough peaches for Friday.

Shopping List

boneless pork shoulder roast, barbecue-flavored seasoning packet for slow cookers, additional ingredients as directed, deli coleslaw, shredded carrots, potato salad, whole-grain rolls, peaches.

Thursday: Kids

Use the leftover pork for PULLED PORK SANDWICHES on whole-grain buns. Serve with your CARROT SALAD, using any leftover carrots, and add BAKED CHIPS to the plate. How about PEARS for dessert?

Shopping List

whole-grain buns, ingredients for carrot salad, baked chips, pears.

Friday: Express

For a quick meal, look for a frozen SPINACH PIZZA. Serve it with a packaged GREEN SALAD. Buy CHOCOLATE CAKE for dessert and serve it with leftover PEACHES.

Plan

Save enough cake for Saturday.

Shopping List

frozen spinach pizza, packaged green salad, chocolate cake.

Saturday: Easy Entertaining

It takes a little extra time, but CRISPY SALMON FILLETS make a great entree for guests. Serve them with LONG-GRAIN AND WILD RICE, a BIBB LETTUCE SALAD and a BAGUETTE. For dessert, leftover CAKE with RASPBERRY SORBET is festive.

Shopping List

walnuts, dry breadcrumbs, lemon, extra-virgin olive oil, fresh dill, coarse salt, pepper, salmon fillets (skin on), Dijon mustard, long-grain and wild rice, bibb lettuce, baguette, raspberry sorbet.

CRISPY SALMON FILLETS

Servings: makes 6 servings

Cook time: 15 to 20 minutes

  • 1 cup walnuts
  • 3 tablespoons dry breadcrumbs
  • 3 tablespoons lemon rind, finely grated
  • 1 1/2 tablespoons extra-virgin olive oil
  • 1 1/2 tablespoons fresh dill, chopped
  • Coarse salt and pepper to taste
  • 6 (4- or 5-ounce) salmon fillets, skin on
  • Dijon mustard to taste
  • 2 tablespoons fresh lemon juice

Heat oven to 350 degrees. Place walnuts in food processor; coarsely chop. Add breadcrumbs, lemon rind, oil and dill; pulse until crumbly. (Mixture should stick together.) Season with salt and pepper to taste; set aside. Arrange salmon, skin side down, on parchment-lined rimmed baking sheet. Brush tops with mustard. Spoon 1/3 cup of walnut crumb mixture over each fillet; gently press mixture into the surface of salmon. Cover with plastic wrap; refrigerate for up to 2 hours. Remove plastic wrap, bake 15 to 20 minutes or until salmon is opaque throughout. Just before serving, sprinkle each piece with lemon juice.

Per serving: 303 calories, 27 grams protein, 20 grams fat (57% calories from fat), 2.5 grams saturated fat, 6 grams carbohydrate, 53 milligrams cholesterol, 113 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for December 25, 2022

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

Sunday: Family

Celebrate the new year with SLICED BAKED HAM and HOPPIN' JOHN, a dish with black-eyed peas that's guaranteed to bring you luck. Serve it with COLLARD GREENS and CORNBREAD MUFFINS (from a mix). For dessert, your AMBROSIA is a good way to end the meal.

Plan

Save enough ham, muffins and ambrosia for Monday.

Shopping List

baked ham, dry black-eyed peas, smoked turkey legs, onion, crushed red peppers, coarse salt, black pepper, rice, smoked cheddar cheese, collard greens, cornbread mix, ingredients for ambrosia.

HOPPIN' JOHN

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 1 1/2 to 2 hours

  • 1 1/2 cups dry black-eyed peas
  • 1- to 1 1/2-pound smoked turkey legs
  • 1 chopped onion
  • 1/2 teaspoon crushed red pepper
  • Water
  • 1 1/2 cups rice
  • Shredded smoked cheddar cheese for garnish

In a large pot, combine peas, turkey, onion, crushed red pepper and salt and black pepper. Cover with water and bring to a boil. Reduce heat to low and simmer 1 1/4 to 1 1/2 hours. Remove turkey legs, remove meat from bone, chop meat and return to pot; discard bones. Stir in the rice; cover and cook 20 minutes or until rice is tender. (Add more water if necessary.) Serve immediately and garnish with cheese.

Per serving: 304 calories, 22 grams protein, 4 grams fat (12% calories from fat), 1.3 grams saturated fat, 46 grams carbohydrate, 43 milligrams cholesterol, 382 milligrams sodium, 6 grams fiber.

Monday: Heat and Eat

Leftover ham works wonders in FETTUCCINE AND HAM SALAD. Cook 1/2 cup sliced carrots until tender; drain and cool. Cook 8 ounces spinach fettuccine according to package directions; drain. In a large bowl, toss 12 ounces cooked chopped (leftover) ham, the carrots and the fettuccine, and 1 small red onion, thinly sliced and separated into rings. In a separate small bowl, mix together 1/4 cup tarragon vinegar, 1 tablespoon olive oil and 1/4 teaspoon dried basil. Pour over pasta mixture; toss to coat. Serve warm or cold. Add a MIXED-GREENS SALAD and leftover CORNBREAD MUFFINS. Leftover AMBROSIA is your dessert.

Shopping List

carrots, spinach fettuccine, red onion, tarragon vinegar, olive oil, dried basil, salad greens.

Tuesday: Express

Make an easy meal of frozen MARYLAND-STYLE CRABCAKES (SeaPak or another brand) and TARTAR SAUCE. Serve with frozen SWEET POTATO FRIES and deli COLELAW. Add PEACHES with a sprinkle of nutmeg for dessert.

Shopping List

frozen Maryland-style crabcakes (SeaPak or another brand), tartar sauce, frozen sweet potato fries, deli coleslaw, peaches, nutmeg.

Wednesday: Kids

Keep the kids smiling with PEANUT BUTTER AND BANANA SANDWICHES on RAISIN BREAD. On the side, add CELERY AND CARROT STICKS and their favorite DIP. GRAHAM CRACKERS and SLICED APPLES make for lots of munching.

Shopping List

peanut butter, bananas, raisin bread, celery and carrot sticks, kids' favorite dip, graham crackers, apples.

Thursday: Meatless

BAKED POTATOES are special when they are topped with AVOCADO MOUSSE. In a food processor, combine 2 ripe Hass avocados, pitted, peeled and sliced, 1 tablespoon lemon juice, 1/2 teaspoon dried thyme, 1 teaspoon coarse salt and 1/4 teaspoon pepper; process until smooth. Transfer to a small bowl and fold in 1/2 cup reduced-fat sour cream. Top potatoes and serve immediately. Serve with a SPINACH SALAD with hard-cooked EGG WEDGES and WHOLE-GRAIN BREAD. Make LEMON PUDDING with 1% milk for dessert.

Shopping List

potatoes to bake, Hass avocados, lemon, dried thyme, coarse salt, pepper, reduced-fat sour cream, fresh spinach, eggs, whole-grain bread, lemon pudding mix, 1% milk.

Friday: Budget

When we're down to our last few food dollars, TUNA NOODLE CASSEROLE always comes to the rescue for another good, low-cost meal. Heat oven to 350 degrees. Mix 2 (6-ounce) cans drained light tuna, 1 (10 3/4-ounce) can less-fat less-sodium cream of celery soup and 12 ounces cooked elbow macaroni. Spoon into a 2-quart baking dish coated with cooking spray. Top with crushed potato chips and bake 30 minutes or until heated through and bubbly. Serve with a ROMAINE SALAD and CRUSTY ROLLS. For dessert, RED AND GREEN GRAPES are easy.

Tip

Add any leftover cooked vegetables to the tuna mixture before baking.

Shopping List

canned light tuna, less-fat less-sodium cream of celery soup, elbow macaroni, cooking spray, potato chips, romaine, crusty rolls, red and green grapes.

Saturday: Easy Entertaining

Invite friends for savory AMERICAN LAMB AND MINT RAGU served over TAGLIATELLE (or other pasta). Add GREEN PEAS (frozen), along with a ROMAINE SALAD and CRUSTY BREAD. Make pretty CRANBERRY PEAR TARTLETS for dessert.

Shopping List

extra virgin olive oil, yellow onion, shallots, garlic, ground American lamb, coarse salt, pepper, dry red wine, marinara sauce (store-bought or homemade), tagliatelle or other long flat pasta, part-skim ricotta, fresh mint, Parmesan cheese, frozen green peas, romaine, crusty bread, fresh cranberries, honey, allspice, cinnamon, ripe pears, mini phyllo shells, walnuts, orange.

AMERICAN LAMB AND MINT RAGU

Servings: makes 6 or 8 servings

Prep time: 20 minutes

Cook time: 35 minutes

  • 2 tablespoons extra virgin olive oil
  • 1/2 medium chopped yellow onion, about 1/2 cup
  • 2 shallots, chopped, about 1/4 cup
  • 2 cloves minced garlic
  • 1 1/2 pounds ground American lamb
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper
  • 1 cup dry red wine
  • 24 ounces marinara sauce (store-bought or homemade)
  • 1 pound tagliatelle or other long flat pasta
  • 1/2 cup part-skim ricotta
  • 1/4 cup fresh mint, chopped, plus more for serving
  • Freshly grated Parmesan cheese for serving

Heat oil in a large, deep skillet or Dutch oven over medium-high heat. Add onion and shallots and cook 3 to 4 minutes or until softened. Add garlic, stir, then cook 30 seconds longer. Add ground lamb to the skillet, then season with salt and pepper. Use a wooden spoon to break lamb apart. Cook 5 to 7 minutes or until browned on all sides. Pour in red wine, then scrape the bottom of the pan with a wooden spoon. Cook 2 minutes at a rapid boil until wine reduces by half. Add marinara sauce, reduce heat to a simmer, and cook for 10 minutes.

Prepare tagliatelle (or other pasta) according to package directions until al dente. Drain pasta and set aside. To ragu, add fresh ricotta cheese and chopped mint leaves. Stir to combine, taste, then adjust seasoning as needed. Simmer until ready to serve.

You can either pour spoonfuls of lamb ragu over noodles or add the cooked pasta directly to the pot of ragu, then toss to coat. Serve with freshly grated Parmesan cheese and additional chopped mint, as desired.

Per 6 serving: 578 calories, 37 grams protein, 14 grams fat (22% calories from fat), 3.8 grams saturated fat, 70 grams carbohydrate, 81 milligrams cholesterol, 734 milligrams sodium, 4 grams fiber.

Carb count: 4 1/2

Per 8 serving: 433 calories, 28 grams protein, 11 grams fat (22% calories from fat), 2.9 grams saturated fat, 52 grams carbohydrate, 61 milligrams cholesterol, 550 milligrams sodium, 3 grams fiber.

CRANBERRY PEAR TARTLETS

Servings: makes 30 tartlets

Prep time: about 10 minutes

Cook time: 15 minutes

  • 1/2 cup fresh cranberries
  • 1/4 cup honey
  • 1/4 teaspoon allspice
  • 1/8 teaspoon cinnamon
  • 2 ripe pears, peeled, cored and chopped
  • 2 (2.1-ounce) boxes mini phyllo shells, thawed
  • 1/4 cup chopped walnuts
  • Finely grated orange zest

In a small saucepan, combine cranberries, honey, allspice and cinnamon; bring to boil; reduce heat to low and simmer 5 minutes. Stir in pears and simmer 10 minutes or until excess liquid has cooked off. Let cool, then spoon mixture into shells. Divide walnuts and top tartlets; lightly grate orange zest over top. Serve.

Per serving: 40 calories, no protein, 2 grams fat (36% calories from fat), no saturated fat, 7 grams carbohydrate, no cholesterol, 13 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for December 18, 2022

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

Sunday: Family

Start the big day with SOUTHWESTERN BRUNCH STRATA. To round out the meal, add deli BROCCOLI SALAD. For a sweet treat, CHRISTMAS COOKIES and AMBROSIA are traditional.

Tip

Prepare the strata the day before.

Plan

Save enough strata and cookies for Tuesday.

Shopping List

cooking spray, shredded hash browns, canned reduced-sodium black beans, frozen whole kernel corn, cooked chicken, frozen stir-fry bell peppers and onions, shredded 50% light cheddar cheese, cilantro, eggs, 1% milk, coarse salt, cayenne pepper, deli broccoli salad, Christmas cookies, ambrosia.

SOUTHWESTERN BRUNCH STRATA

Servings: makes 8 servings

Prep time: 15 minutes; refrigeration time: 2 to 24 hours

Cook time: about 1 hour; standing time: 5 minutes

  • 1 (20-ounce) package shredded hash browns
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1/2 cup frozen whole kernel corn
  • 1 cup diced cooked chicken
  • 1 cup frozen stir-fry bell peppers and onions
  • 2 cups (8 ounces) shredded 50% light cheddar cheese
  • 2 tablespoons chopped cilantro
  • 4 whole eggs
  • 8 egg whites
  • 1 1/4 cup 1% milk
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon cayenne pepper

Coat a 7-by-11-inch baking dish with cooking spray. In same dish, mix hash browns, beans, corn, chicken and peppers and onions. Sprinkle with cheese and cilantro. In a medium bowl, beat eggs, egg whites, milk, salt and cayenne pepper until well-blended. Pour evenly over potato mixture. Cover and refrigerate at least 2 hours but no more than 24 hours. Heat oven to 350 degrees. Bake, uncovered, 55 to 60 minutes or until knife inserted in center comes out clean. Let stand 5 minutes before slicing.

Per serving: 289 calories, 27 grams protein, 8 grams fat (24% calories from fat), 4 grams saturated fat, 29 grams carbohydrate, 124 milligrams cholesterol, 455 milligrams sodium, 3 grams fiber.

Monday: Budget

Save some money and serve frozen VEGGIE BURGERS WITH AVOCADO TOPPING tonight. For the topping: In a small bowl, mash 1 ripe avocado until creamy. Mix in 1/2 cup diced seeded cucumber, 1 tablespoon fresh lemon juice, 1 teaspoon chopped green onion and 1/4 teaspoon coarse salt. Arrange a lettuce leaf on each of 4 whole-grain hamburger buns. Place a cooked veggie burger on each leaf; top with sliced tomatoes, additional cucumber slices and the avocado mixture.

Serve with BAKED CHIPS. PEARS are your dessert.

Shopping List

avocado, cucumber, lemon, green onions, coarse salt, lettuce, whole-grain hamburger buns, frozen veggie burgers, tomatoes, baked chips, pears.

Tuesday: Heat and Eat

Heat the leftover STRATA and serve it with steamed sliced ZUCCHINI, a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Enjoy STRAWBERRIES and leftover COOKIES for dessert.

Shopping List

zucchini, lettuce, whole-grain rolls, strawberries.

Wednesday: Express

Make a quick meal with VEGETABLE CHOWDER tonight: In a 2- or 3-quart microwaveable dish, combine 1 tablespoon butter, 1/2 cup chopped onion, 1/2 cup green bell pepper and 1 cup chopped carrots. Microwave on high (100% power) 5 minutes or until softened. Stir in 1 (10 3/4-ounce) can condensed cream of potato soup, 1 cup 1% milk and 1 (16-ounce) can cream-style corn. Cover and microwave on high 8 to 10 minutes. Let stand covered 2 minutes; serve.

Add GRILLED CHEESE SANDWICHES with SWEET PICKLES and CHERRY TOMATOES on the side. For dessert, try PEACHES.

Shopping List

butter, onion, green bell pepper, carrots, canned condensed cream of potato soup, 1% milk, canned cream-style corn, cheese and bread for sandwiches, sweet pickles, cherry tomatoes, peaches.

Thursday: Meatless

GARAM MASALA LENTILS AND POTATOES is a hearty no-meat dinner: In a Dutch oven, combine 4 cups water, 1 pound brown lentils (picked over and rinsed), 1 1/2 pounds all-purpose potatoes (peeled and cut into 3/4-inch pieces), 2 medium chopped onions, 1 (14.5-ounce) can no-salt-added diced tomatoes, 1 teaspoon coarse salt, 1 1/2 teaspoons garam masala seasoning, 1/2 teaspoon cumin and 1/2 teaspoon black pepper. Cover and bring to a boil on medium-high heat. Reduce heat to medium-low; simmer, covered, 35 minutes. Stir occasionally. Add 2 red or yellow (or 1 each) bell peppers cut into 1-inch pieces and simmer 5 more minutes. Stir in 1/2 cup chopped cilantro leaves. Sprinkle 3/4 cup toasted slivered almonds over top.

Serve with MIXED GREENS and FLATBREAD. APRICOTS are an easy dessert.

Shopping List

brown lentils, all-purpose potatoes, onions, canned no-salt-added diced tomatoes, coarse salt, garam masala seasoning, cumin, black pepper, red or yellow bell peppers, cilantro, slivered almonds, mixed greens, flatbread, apricots.

Friday: Kids

Kids and grown-ups alike will go for CRISPY BAKED DRUMSTICKS WITH HONEY MUSTARD SAUCE. Serve with OVEN FRIES (from frozen), GREEN BEANS and SOFT ROLLS. RED and GREEN GRAPES are dessert.

Shopping List

dry Italian breadcrumbs, paprika, onion powder, coarse salt, canola oil, egg, skinless chicken drumsticks, nonfat Greek yogurt, Dijon mustard, honey, pepper, cooking spray, frozen oven fries, green beans, soft rolls, red and green grapes.

CRISPY BAKED DRUMSTICKS WITH HONEY MUSTARD SAUCE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 25 to 30 minutes

  • 2/3 cup dry Italian breadcrumbs
  • 1/2 teaspoon paprika
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon coarse salt
  • 5 teaspoons canola oil
  • 1 egg
  • 8 skinless chicken drumsticks (about 2 pounds)
  • 1/4 cup nonfat Greek yogurt
  • 2 tablespoons Dijon mustard
  • 2 tablespoons honey
  • Freshly ground pepper to taste

Heat oven to 425 degrees. In a shallow dish, combine breadcrumbs, paprika, onion powder and salt. Drizzle with oil and mash with fork until oil is thoroughly incorporated. Lightly beat egg with fork in another shallow dish. Dip drumsticks into egg, then press into breading mixture until evenly coated on both sides. Discard any remaining mixture and egg. Spray rack and rimmed baking sheet with cooking spray; place chicken on rack. Bake 25 to 30 minutes or until internal temperature reaches 165 degrees. For the sauce: Combine yogurt, mustard, honey and pepper in a small bowl. Serve sauce with drumsticks.

Per serving: 371 calories, 34 grams protein, 15 grams fat (37% calories from fat), 2.8 grams saturated fat, 24 grams carbohydrate, 197 milligrams cholesterol, 697 milligrams sodium, 1 gram fiber.

Saturday: Easy Entertaining

Celebrate the end of the year with friends and serve them FILET MIGNON WITH HERB-BUTTER SAUCE AND MUSHROOMS. Serve the steak with your RISOTTO, ASPARAGUS and a BAGUETTE. For dessert, CHOCOLATE MERINGUE COOKIES and STRAWBERRY ICE CREAM end the meal on a high note.

Shopping List

filet mignon steaks, coarse salt, pepper, butter, assorted mushrooms (shiitake, enoki, straw, cremini, button or chanterelle), shallots, lower-sodium beef broth, fresh or dried thyme, cornstarch, ingredients for risotto, asparagus, baguette, chocolate meringue cookies, strawberry ice cream.

FILET MIGNON WITH HERB-BUTTER SAUCE AND MUSHROOMS

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: 10 to 13 minutes

  • 4 (6-ounce) filet mignon steaks, cut 1 inch thick
  • Coarse salt and pepper to taste
  • 1 tablespoon butter
  • 1 1/2 cups assorted mushrooms (shiitake, enoki, straw, cremini, button or chanterelle), whole or cut in half if large
  • 1/4 cup minced shallots
  • 1 1/2 cups lower-sodium beef broth
  • 1/2 teaspoon chopped fresh thyme (or 1/4 teaspoon dried)
  • 1 tablespoon cornstarch
  • 1 tablespoon water

Heat large nonstick skillet on medium. Place steaks in skillet; cook 10 to 13 minutes for medium-rare to medium doneness, turning occasionally. Remove to platter; season with salt and pepper to taste. Keep warm. Heat butter in same skillet over medium heat until melted. Add mushrooms and shallots; cook and stir 3 to 5 minutes or until mushrooms are tender and browned. Add beef broth and thyme to skillet, stirring until browned bits attached to bottom of pan are dissolved; bring to a boil. Combine cornstarch and water in small bowl; stir into mushroom mixture. Cook 2 minutes or until sauce thickens, stirring occasionally. Season sauce with salt and pepper to taste. Serve steaks with sauce.

Per serving: 277 calories, 37 grams protein, 13 grams fat (40% calories from fat), 5.6 grams saturated fat, 5 grams carbohydrate, 110 milligrams cholesterol, 117 milligrams sodium, 1 gram fiber.

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