health

7 Day Menu Planner for January 08, 2023

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

Sunday: Family

Take the family on a culinary adventure and enjoy TURKISH CHICKEN THIGHS. Serve the flavor-packed chicken with COUSCOUS and steamed FRESH BROCCOLI SPEARS. Drizzle fresh lemon juice over the broccoli for a blast of flavor. Add FLATBREAD. For dessert, enjoy APPLE TURNOVERS (from frozen).

Plan

Save enough chicken and couscous for Monday.

Shopping List

bone-in skinless chicken thighs, lemon, plain fat-free or low-fat yogurt, garlic, fresh ginger, paprika, cayenne pepper, dried mint, coarse salt, couscous, fresh broccoli, flatbread, frozen apple turnovers.

TURKISH CHICKEN THIGHS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 30 minutes

  • 3 1/2 pounds bone-in skinless chicken thighs
  • 1 tablespoon fresh lemon juice
  • 1 cup plain fat-free or low-fat yogurt
  • 2 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • 1 1/2 teaspoons paprika
  • 1/2 teaspoon cayenne pepper
  • 1 1/2 teaspoons dried mint
  • 1/2 teaspoon coarse salt

Place chicken in medium bowl; sprinkle with lemon juice and toss to coat. In separate bowl, whisk together yogurt, garlic, ginger, paprika, cayenne pepper, mint and salt. Pour mixture over chicken and stir to coat. Cover and refrigerate 1 to 24 hours. Position rack in upper third of oven; heat broiler. Place chicken on broiler rack (discarding excess marinade) and broil 15 minutes or until brown on top. Reduce oven temperature to 400 degrees and bake 15 more minutes or until internal temperature reaches 165 degrees.

Per serving: 208 calories, 29 grams protein, 9 grams fat (42% calories from fat), 2.6 grams saturated fat, 1 gram carbohydrate, 151 milligrams cholesterol, 271 milligrams sodium, no fiber.

Monday: Heat and Eat

Shred and heat the leftover chicken and couscous together with a little chicken broth and stuff into PITAS for an easy meal. Serve with SLICED CUCUMBERS in cider vinegar. Up your calcium intake with PEACH YOGURT (refrigerated, not frozen) for dessert.

Shopping List

pita bread, cucumbers, cider vinegar, refrigerated peach yogurt.

Tuesday: Express

Buy your favorite SOUP for a quick meal tonight. Pair it with GRILLED CHEESE AND TOMATO SANDWICHES and a packaged GREEN SALAD. How about PLUMS for dessert?

Shopping List

any soup, cheese, tomatoes, bread, packaged green salad, plums.

Wednesday: Kids

Once they try it, the kids' new favorite dish will be RAVIOLI BAKE. Heat oven to 375 degrees. In a large bowl, microwave 8 cups fresh spinach on high (100% power) for 2 minutes. Coarsely chop 6 ounces frozen turkey meatballs (thawed) and add to spinach, along with 1 1/2 cups marinara sauce and 3/4 cup water; mix well. Spoon 1 cup mixture into an 8-by-8-inch baking dish. Arrange one-half of a 9-ounce package of three-cheese ravioli (refrigerated) over mixture and sprinkle with 2 ounces (of 4 total) shredded mozzarella cheese. Repeat layering. Cover tightly with nonstick foil; bake 35 minutes. Remove foil; bake 5 minutes more. Let stand 10 minutes and serve.

Add a CHOPPED LETTUCE SALAD and BREAD STICKS. For dessert, FRESH PINEAPPLE is good.

Shopping List

fresh spinach, turkey meatballs, marinara sauce, refrigerated three-cheese ravioli, shredded mozzarella cheese, lettuce, bread sticks, fresh pineapple.

Thursday: Budget

It's comfort food and low cost, so TUNA MELTS will warm your heart and your tummy: Toast 4 slices whole-grain bread. Combine 2 (6-ounce) cans drained albacore tuna, 1 minced shallot, 2 tablespoons low-fat mayonnaise, 1 tablespoon fresh lemon juice, 1 tablespoon minced flat-leaf parsley and 1/8 teaspoon coarse salt. Add a dash of hot sauce and freshly ground black pepper to taste; mix well. Spread 1/4 tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons shredded sharp cheddar cheese. Place sandwiches on a baking sheet and broil 3 to 5 minutes or until the cheese is bubbling and golden brown.

Serve immediately with O'BRIEN POTATOES (from frozen) and a MIXED GREEN SALAD. Fresh ORANGE SECTIONS sprinkled with shredded coconut are dessert.

Shopping List

whole-grain bread, canned albacore tuna, shallot, low-fat mayonnaise, lemon, flat-leaf parsley, coarse salt, hot sauce, pepper, tomatoes, sharp cheddar cheese, frozen O'Brien potatoes, mixed greens, oranges, shredded coconut.

Friday: Meatless

For a delicious no-meat dinner, try RED BEANS AND RICE. Serve the entree with PEAS AND CARROTS (from frozen), HARD-BOILED EGG WEDGES and WHOLE-GRAIN ROLLS. Make or buy BAKED CUSTARD for dessert.

Shopping List

vegetable oil, green onions, green bell pepper, celery, dried thyme, smoked paprika, cayenne pepper, canned small red beans, canned diced tomatoes, reduced-sodium vegetable broth, red wine vinegar, long-grain white rice, coarse salt, hot sauce, frozen peas and carrots, eggs, whole-grain rolls, baked custard.

RED BEANS AND RICE

Servings: makes 3 servings

Prep time: 15 minutes

Cook time: about 30 to 35 minutes

  • 1 tablespoon vegetable oil
  • 3 green onions, white parts minced, green parts sliced thin
  • 1 small green bell pepper, stemmed, seeded and finely chopped
  • 1 celery rib, minced
  • 1 1/4 teaspoon dried thyme
  • 1/2 teaspoon smoked paprika
  • 1/8 teaspoon cayenne pepper
  • 1 (15-ounce) can small red beans, rinsed
  • 1 (14.5-ounce) can diced tomatoes, drained
  • 3/4 cup reduced-sodium vegetable broth
  • 3/4 cup water
  • 1 teaspoon red wine vinegar, plus more for seasoning
  • 2 cups cooked long-grain white rice
  • Coarse salt to taste
  • Hot sauce

Heat oil in large saucepan over medium heat until shimmering. Add onion whites, bell pepper and celery; cook 5 to 7 minutes or until softened. Stir in thyme, paprika and cayenne; cook 30 seconds or until fragrant. Stir in beans, tomatoes, broth and water. Bring to a boil, then reduce heat to medium-low; simmer 25 to 30 minutes or until beans are softened and liquid is thickened. Off heat, stir in vinegar and rice; season with coarse salt; top bean mixture with onion greens. Serve with hot sauce. (Adapted from "Vegan Cooking for Two," Adam Kowit, American’s Test Kitchen.)

Per serving: 346 calories, 12 grams protein, 5 grams fat (13% calories from fat), 0.5 gram saturated fat, 66 grams carbohydrate, no cholesterol, 427 milligrams sodium, 13 grams fiber.

Saturday: Easy Entertaining

Make dinner special with BACON-BARBECUE TOP LOIN PORK CHOPS. Serve with CORN SOUFFLE (from frozen), GREEN BEANS and CRUSTY BREAD. Buy LEMON MERINGUE PIE for dessert.

Shopping List

top loin boneless pork chops, maple-flavored or other bacon, barbecue sauce, lager or non-alcoholic beer, frozen corn souffle, green beans, crusty bread, lemon meringue pie.

BACON-BARBECUE TOP LOIN PORK CHOPS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 10 minutes

  • 4 top loin boneless pork chops, about 1 inch thick (6 ounces each)
  • 4 slices maple-flavored or other bacon
  • 4 tablespoons barbecue sauce
  • 1/2 cup lager or nonalcoholic beer

Wrap bacon around edges of pork; secure with a wooden pick. Mix together barbecue sauce and beer. Grill chops over medium-high heat 4 to 5 minutes per side or until internal temperature reaches 145 degrees. Brush with sauce last 5 minutes of cooking time.

Per serving: 246 calories, 29 grams protein, 9 grams fat (35% calories from fat), 3 grams saturated fat, 8 grams carbohydrate, 76 milligrams cholesterol, 285 milligrams sodium, no fiber.

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
  • 2 eggs, lightly beaten
  • 3/4 cup soft breadcrumbs (about 1 slice bread)
  • 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
  • 1 1/2 tablespoons extra-virgin olive oil
  • 3 tablespoons lemon rind, finely grated
  • 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
  • Coarse salt and black pepper to taste
  • 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.

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.

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.

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.

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