health

7 Day Menu Planner for January 15, 2023

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

Sunday: Family

Surprise the family with CAJUN BAKED TURKEY BREAST: Heat oven to 350 degrees. Loosen skin from breast of a 4- to 7-pound bone-in turkey breast to form a pocket. In a small bowl, combine 4 tablespoons canola oil, 2 tablespoons Worcestershire sauce, 2 cloves minced garlic and 2 tablespoons Cajun seasoning. Rub half the mixture under skin and remaining mixture on outside of breast. Place breast on rack in roasting pan. Roast 1 1/4 to 1 3/4 hours, or until a thermometer inserted in thickest part of breast registers 165 degrees. Remove from oven; loosely tent with foil and let stand 10 minutes before slicing (discard skin).

Serve with packaged BLACK BEANS AND RICE, COLESLAW and a BAGUETTE. Buy a COCONUT CAKE for dessert.

Plan

Save enough turkey and cake for Monday.

Shopping List

bone-in turkey breast, canola oil, Worcestershire sauce, garlic, Cajun seasoning, packaged black beans and rice, coleslaw, baguette, coconut cake.

Monday: Heat and Eat

Use the turkey leftovers for GRILLED TURKEY AND PROVOLONE CHEESE SANDWICHES ON WHOLE-GRAIN BREAD. Serve with BAKED CHIPS and a LETTUCE WEDGE. Slice the leftover CAKE for dessert.

Shopping List

provolone cheese, whole-grain bread, baked chips, lettuce.

Tuesday: Meatless

It's fast and fragrant, so BAKED CURRIED JASMINE RICE AND LENTIL PILAF OVER SPINACH will please everyone. Add WHOLE-GRAIN ROLLS. For dessert, FRESH GRAPES are easy.

Shopping List

butter, jasmine rice, lentils, garlic, cinnamon stick, fresh ginger, red curry paste, coarse salt, fresh baby spinach, green onions, whole-grain rolls, fresh grapes.

BAKED CURRIED JASMINE RICE AND LENTIL PILAF OVER SPINACH

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 30 minutes

  • 1 tablespoon butter
  • 4 1/4 cups water
  • 1 cup jasmine rice
  • 1 cup brown lentils
  • 4 cloves garlic
  • 1 cinnamon stick
  • 4 1/8-inch-thick slices peeled fresh ginger
  • 1 to 2 teaspoons red curry paste (see NOTE)
  • 1/2 teaspoon coarse salt
  • 8 cups fresh baby spinach leaves
  • 4 sliced green onions

Place rack in lower third of oven; heat to 350 degrees. On stovetop, melt butter on medium-high in a large ovenproof Dutch oven; add rice and cook, stirring 2 minutes or until lightly toasted. Add water. Stir in lentils, garlic, cinnamon stick, ginger, curry paste and salt; bring to a boil, stirring to dissolve curry paste. Cover pot tightly with lid or foil. Transfer to oven and bake 20 to 25 minutes, or until rice and lentils are tender and all the water is absorbed. Fluff with fork, removing the cinnamon stick and ginger slices. Serve on a bed of spinach; garnish with green onions.

NOTE: Red curry paste is a blend of chili peppers, garlic, lemon grass and galangal (a root with a flavor similar to ginger). Look for it in jars or cans in the Asian section of supermarkets.

Per serving: 391 calories, 19 grams protein, 3 grams fat (7% calories from fat), 1.9 grams saturated fat, 73 grams carbohydrate, 8 milligrams cholesterol, 346 milligrams sodium, 10 grams fiber.

Wednesday: Express

Try VEGGIE BURGERS (from frozen) for a quick meal tonight. We eat them on toasted WHOLE-GRAIN BUNS with all the trimmings of lettuce, tomatoes, pickles, mayonnaise and mustard. You could top them with blue cheese crumbles (or use another cheese). Serve with OVEN FRIES (from frozen). Scoop LIME SHERBET for dessert.

Plan

Save enough sherbet for Saturday.

Shopping List

any frozen veggie burgers, whole-grain buns, lettuce, tomatoes, pickles, mayonnaise, mustard, blue cheese crumbles or another cheese, frozen oven fries, lime sherbet.

Thursday: Kids

The kids will thank you for preparing CHICKEN ORZO tonight. Heat a large nonstick skillet on medium. Meanwhile, in a medium bowl, combine 1/4 cup reduced-fat mayonnaise and 1 (7/8-ounce) packet onion gravy mix. Use tongs to coat both sides of 1 1/2 pounds chicken breast cutlets in mixture and place in skillet. Add remaining mixture to pan and cook 1 minute on each side until chicken begins to brown. Stir in 1 1/2 cups water, 1 (10-ounce) can mild diced tomatoes and green chilies with liquid, and 8 ounces orzo until all ingredients are well blended. Reduce heat to medium; simmer 4 to 5 minutes, stirring occasionally until most of liquid is absorbed and orzo is tender. Serve immediately.

Add CELERY STICKS stuffed with SHREDDED CHEESE and SOFT ROLLS. For dessert, APPLE SLICES are juicy and crisp.

Shopping List

reduced-fat mayonnaise, packet onion gravy mix, chicken breast cutlets, canned mild diced tomatoes and green chilies, orzo, celery, any shredded cheese, soft rolls, apples.

Friday: Budget

For a low-cost, easy dinner, try ONE-DISH BEEF STROGANOFF. Serve it with MIXED GREENS and CRUSTY BREAD. STRAWBERRIES are your dessert.

Shopping List

ground beef (93% lean or leaner), sliced button or cremini mushrooms, garlic, fresh or dried thyme, whole-grain wide noodles, reduced-sodium beef broth, frozen peas, sour cream, regular or coarse-grain Dijon-style mustard, salt, pepper, mixed greens, crusty bread, strawberries.

ONE-DISH BEEF STROGANOFF

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 20 to 25 minutes

  • 1 pound ground beef (93% lean or leaner)
  • 1/2 pound sliced button or cremini mushrooms
  • 3 teaspoons minced garlic
  • 1 tablespoon chopped fresh thyme (or 1 teaspoon dried)
  • 2 cups uncooked whole-grain wide noodles
  • 1 (14 1/2-ounce) can reduced-sodium beef broth
  • 1 cup frozen peas
  • 1/4 cup sour cream, plus additional for topping
  • 1 tablespoon regular or coarse-grain Dijon-style mustard
  • Salt and pepper to taste

Heat large nonstick skillet on medium. Add ground beef, mushrooms, garlic and thyme; cook 8 to 10 minutes, breaking beef into 3/4-inch crumbles and stirring occasionally. Pour off drippings, if necessary. Stir noodles and broth into beef mixture. Bring to a boil. Cover and cook 9 to 10 minutes or until noodles are tender, stirring twice. Stir in peas; continue cooking, uncovered, 3 to 5 minutes or until peas are heated through, stirring occasionally. Remove from heat; stir in sour cream and mustard. Season with salt and pepper to taste. Garnish with additional sour cream, if desired.

Per serving: 311 calories, 33 grams protein, 9 grams fat (26% calories from fat), 3.8 grams saturated fat, 25 grams carbohydrate, 70 milligrams cholesterol, 419 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

Serve your guests PASTA WITH SHRIMP AND ASPARAGUS IN TARRAGON CREAM SAUCE for a special treat. On the side, add an ARUGULA SALAD and SOURDOUGH BREAD. Leftover SHERBET and PIROUETTES (rolled cookies) are good for dessert.

Shopping List

linguine, butter, asparagus, leek, half-and-half, tarragon, lemon, coarse salt, large shrimp, arugula, sourdough bread, pirouettes (rolled cookies).

PASTA WITH SHRIMP AND ASPARAGUS IN TARRAGON CREAM SAUCE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 8 ounces uncooked linguine
  • 2 tablespoons butter
  • 1/2 pound asparagus, trimmed and sliced diagonally into 1 1/2-inch pieces (2 cups)
  • 1 medium leek, white and pale green parts only, cleaned and thinly sliced (1 1/2 cups)
  • 1 cup half-and-half
  • 1 tablespoon tarragon
  • 1 teaspoon grated lemon peel
  • 1 tablespoon lemon juice
  • 1 teaspoon coarse salt
  • 1 pound large shrimp, peeled and deveined

Cook pasta as directed on package. Drain, reserving 1/4 cup of the pasta water. Meanwhile, melt butter in large deep skillet on medium heat. Add asparagus and leek; cook and stir 5 minutes or until asparagus is tender-crisp and leek is softened. Stir in half-and-half, tarragon, lemon peel, lemon juice and salt. Bring to a boil. Stir shrimp into skillet. Reduce heat to low; simmer 5 minutes or just until shrimp turn pink. Add pasta and reserved pasta water; toss to coat well. Serve immediately.

Per serving: 298 calories, 18 grams protein, 9 grams fat (29% calories from fat), 5.3 grams saturated fat, 35 grams carbohydrate, 119 milligrams cholesterol, 550 milligrams sodium, 2 grams fiber.

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
  • 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
  • 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.

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