health

7 Day Menu Planner for April 02, 2023

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

Sunday: Family

Celebrate Easter in a delicious way with ROAST LEG OF LAMB WITH POTATOES AND LEMON. Serve it with GREEN PEAS (from frozen), a ROMAINE SALAD and DINNER ROLLS. Buy a COCONUT CAKE for dessert and decorate the top with jellybeans.

Plan

Save enough lamb and cake for Monday.

Shopping List

bone-in leg of lamb, coarse salt, pepper, garlic, extra-virgin olive oil, Yukon gold potatoes, lemons, shallots, dried oregano, dried rosemary, unsalted vegetable stock, fresh rosemary, dry white wine, frozen green peas, romaine, dinner rolls, coconut cake, jellybeans.

ROAST LEG OF LAMB WITH POTATOES AND LEMON

Servings: makes 12 servings

Prep time: 15 minutes plus 20 minutes; refrigerate overnight

Cook time: 1 1/2 hours; standing time: 10 minutes

  • 1 bone-in leg of lamb (about 5 pounds)
  • 1 teaspoon plus 2 tablespoons extra-virgin olive oil, divided
  • 2 teaspoons plus 1 tablespoon coarse salt, divided
  • 1 teaspoon freshly cracked pepper, divided
  • 12 cloves garlic, peeled and halved
  • 4 pounds Yukon gold potatoes, quartered
  • 2 lemons, each cut into eighths
  • 3/4 pound shallots, peeled and cut into quarters
  • 3 teaspoons dried oregano
  • 2 teaspoons dried rosemary
  • 2 cups unsalted vegetable stock
  • Fresh rosemary for garnish
  • 1/4 cup fresh lemon juice
  • 1/4 cup dry white wine

The night before cooking, use a paring knife to make 24 1-inch punctures around the leg of lamb. Rub it inside and out with 1 teaspoon olive oil, 2 teaspoons salt, and 1/2 teaspoon pepper. Place 1/2 clove garlic inside each puncture. Cover and refrigerate leg overnight. Heat oven to 350 degrees. In small bowl, combine remaining 1 tablespoon salt, oregano, rosemary and 1/2 teaspoon pepper. Toss together the potatoes, lemons, shallots, 2 tablespoons oil and 2/3 of spice mixture in a large roasting pan. Rub the lamb with remaining spice mixture and place on top of vegetables in pan. Pour stock, lemon juice and white wine in the pan. Place in oven and roast about 90 minutes or until internal temperature reaches 140 degrees, using a metal ladle to spoon the pan juices over vegetables every 30 minutes. Remove from oven and let stand 10 minutes before carving.

Per serving (lamb): 231 calories, 36 grams protein, 9 grams fat (35% calories from fat), 3.1 grams saturated fat, no carbohydrate, 111 milligrams cholesterol, 191 milligrams sodium, no fiber.

Carb count: 0.

Per serving (potatoes): 166 calories, 4 grams protein, 3 grams fat (13% calories from fat), no saturated fat, 33 grams carbohydrate, no cholesterol, 526 milligrams sodium, 4 grams fiber.

Monday: Heat and Eat

Turn the leftover LAMB AND POTATOES into another delicious meal. Add a SPINACH SALAD with red onion rings and WHOLE-GRAIN ROLLS. Slice the leftover CAKE for dessert.

Shopping List

fresh spinach, red onion, whole-grain rolls.

Tuesday: Budget

Economical and easy to prepare, SAUSAGE AND SPANISH RICE SKILLET is full of flavor. In a large nonstick skillet, heat 1 tablespoon canola oil on medium-high. Add 1/2 cup chopped green bell pepper, 1/3 cup chopped celery and 1/4 cup chopped onion; cook 5 minutes or until softened. Add 1 (14-ounce) package fully cooked smoked sausage (sliced), 2 cups water, 1 (10-ounce) can no-salt-added diced tomatoes and green chilies (with liquid), 1 (8-ounce) package Spanish rice and vermicelli mix, 1/4 cup sliced pimento-stuffed olives and 1/8 teaspoon black pepper; mix well. Bring to a boil; reduce heat to low and simmer, stirring occasionally, 15 to 20 minutes or until rice is tender and liquid is absorbed.

Serve with MIXED GREENS and WHOLE-GRAIN ROLLS. For dessert, TROPICAL FRUIT is light.

Plan

Assemble Wednesday's lasagna tonight.

Shopping List

canola oil, green bell pepper, celery, onion, fully cooked smoked sausage, canned no-salt-added diced tomatoes and green chilies, packaged Spanish rice and vermicelli mix, sliced pimento-stuffed olives, black pepper, mixed greens, whole-grain rolls, tropical fruit.

Wednesday: Meatless

Skip meat without missing it in this TEX-MEX LASAGNA. Serve with a LETTUCE WEDGE. Make instant VANILLA PUDDING with 1% milk for dessert. Drizzle with butterscotch topping.

Shopping List

jar red spaghetti sauce, canned pinto beans, frozen shoepeg corn, packet Tex-Mex or regular chili seasoning mix, cooking spray, lasagna noodles, part-skim ricotta cheese, shredded reduced-fat Monterey jack cheese, pickled jalapeno peppers if desired, lettuce, instant vanilla pudding, 1% milk, butterscotch topping.

TEX-MEX LASAGNA

Servings: makes 8 servings

Prep time: 15 minutes; refrigerate 6 hours to overnight

Cook time: 1 hour; Standing time: 15 minutes

  • 1 (24- to 26-ounce) jar red spaghetti sauce
  • 1 cup water
  • 1 (15-ounce) can reduced-sodium pinto beans, rinsed
  • 1 (10-ounce) package frozen shoepeg corn, thawed
  • 1 (1.25-ounce) packet less-sodium Tex-Mex or regular chili seasoning mix
  • 9 lasagna noodles
  • 2 cups part-skim ricotta cheese
  • 1 1/2 cups shredded reduced-fat Monterey jack cheese
  • Chopped pickled jalapeno peppers for garnish, if desired

In a medium bowl, mix together the sauce, water, beans, corn and chili seasoning mix. In a 9-by-13-inch baking dish coated with cooking spray, spread 1 cup of the sauce mixture. Arrange 3 lasagna noodles over sauce. Cover with 1 cup sauce. Spread half the ricotta on top. Arrange another 3 lasagna noodles over ricotta and top with another cup of sauce. Spread remaining ricotta on top. Arrange last 3 lasagna noodles on top. Spread with remaining sauce. Cover and refrigerate 6 hours to overnight. Heat oven to 350 degrees. Cover dish tightly with nonstick foil; bake 45 minutes. Uncover, sprinkle with Monterey jack cheese and bake, uncovered, 15 more minutes. Let stand 15 minutes before serving. Garnish with pickled jalapeno peppers, if desired.

Per serving: 384 calories, 21 grams protein, 12 grams fat (28% calories from fat), 5.9 grams saturated fat, 49 grams carbohydrate, 37 milligrams cholesterol, 631 milligrams sodium, 6 grams fiber.

Thursday: Kids

Treat the kids to BEEF 'N' BISCUITS tonight: Heat oven to 350 degrees. Heat a large nonstick skillet on medium; add 1 1/2 pounds lean ground beef, 1/2 cup chopped celery and 1/2 cup chopped onion. Cook 10 minutes or until meat is no longer pink and vegetables are softened; drain. Stir in 2 tablespoons flour, 1/2 teaspoon coarse salt and 1/2 teaspoon dried oregano until blended. Add 1 (15-ounce) can no-salt-added tomato sauce and 1 (10-ounce) package frozen green peas; simmer 5 minutes. Transfer into a 9-by-13-inch baking dish coated with cooking spray. Top with biscuits from 1 (7 1/2-ounce) tube refrigerated buttermilk biscuits. Sprinkle with 1 cup shredded 50% light cheddar cheese. Bake 20 minutes or until biscuits are golden brown and cheese is melted.

Serve with BABY CARROTS. For dessert, try fresh PINEAPPLE SPEARS.

Shopping List

lean ground beef, celery, onion, flour, coarse salt, dried oregano, canned no-salt-added tomato sauce, frozen green peas, tube refrigerated buttermilk biscuits, 50% light cheddar cheese, baby carrots, fresh pineapple spears.

Friday: Express

Stop at the deli for TUNA SALAD. Arrange it on a platter over lettuce, sprinkle with toasted slivered almonds and add some TOMATO WEDGES and PICKLES on the side. Serve it all with BEAN SOUP and WHOLE-GRAIN BREAD. Munch on CHOCOLATE WAFER COOKIES and RED AND GREEN GRAPES for dessert.

Plan

Save enough cookies for Saturday.

Shopping List

deli tuna salad, lettuce, slivered almonds, lettuce, tomatoes, pickles, bean soup, whole-grain bread, chocolate wafer cookies, red and green grapes.

Saturday: Easy Entertaining

Everyone loves this CHICKEN SAUTE WITH CREAMY MUSTARD SAUCE. Serve it with your POPPY SEED NOODLES (no-yolk), STEAMED FRESH ZUCCHINI and SOURDOUGH ROLLS. For dessert, PEACH SORBET with leftover CHOCOLATE WAFER COOKIES is simple.

Tip

Everyone loves this CHICKEN SAUTE WITH CREAMY MUSTARD SAUCE. Serve it with your POPPY SEED NOODLES (no-yolk), STEAMED FRESH ZUCCHINI and SOURDOUGH ROLLS. For dessert, PEACH SORBET with leftover CHOCOLATE WAFER COOKIES is simple.

Shopping List

canola oil, flour, coarse salt, pepper, boneless skinless chicken breasts, reduced-fat sour cream, unsalted chicken broth, Dijon mustard, low-fat mayonnaise, fresh dill, ingredients for poppy seed noodles (no-yolk), fresh zucchini, sourdough rolls, peach sorbet.

CHICKEN SAUTE WITH CREAMY MUSTARD SAUCE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 15 minutes

  • 2 teaspoons canola oil
  • 3 tablespoons flour
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon pepper, divided
  • 4 (4- to 5-ounce) boneless skinless chicken breasts
  • 1/3 cup reduced-fat sour cream
  • 1/4 cup unsalted chicken broth
  • 1 tablespoon Dijon mustard
  • 3 tablespoons low-fat mayonnaise
  • Chopped fresh dill

In a large nonstick skillet, heat oil on medium. Mix flour, salt and 1/4 teaspoon pepper in a pie plate. Lightly coat chicken in flour mixture. Add chicken to skillet and cook, turning once, 6 to 7 minutes or until golden on the outside and juices run clear. Remove to a plate; cover to keep warm. Reduce heat to low. Mix together sour cream, broth, mustard and mayonnaise. Add to skillet. Simmer 1 minute. Serve chicken with sauce. Sprinkle dill over all.

Per serving: 235 calories, 27 grams protein, 9 grams fat (35% calories from fat), 2.4 grams saturated fat, 10 grams carbohydrate, 93 milligrams cholesterol, 373 milligrams sodium, no fiber.

health

7 Day Menu Planner for March 26, 2023

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

Sunday: Family

Serve the family your own ROAST CHICKEN with BROWN RICE and GRAVY today. Alongside, try delicious APPLE FENNEL REMOULADE, steamed fresh BROCCOLI SPEARS and DINNER ROLLS. For dessert, buy a BLUEBERRY CRISP (frozen).

Plan

Save enough chicken, rice, gravy and crisp for Monday.

Shopping List

chicken to roast, brown rice, gravy, low-fat mayonnaise, whole-grain mustard, lemons, capers, fennel, celery, apple, salt, pepper, broccoli, dinner rolls, blueberry crisp.

APPLE FENNEL REMOULADE

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: none

  • 1/4 cup low-fat mayonnaise
  • 2 tablespoons whole-grain mustard
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons rinsed capers plus 1 tablespoon brine
  • 1 fennel bulb
  • 4 celery ribs, sliced thinly on bias
  • 1 apple, cored and cut into 2-inch matchsticks
  • Salt and pepper to taste
  • 1 tablespoon fennel fronds, minced

Whisk mayonnaise, mustard, lemon juice and brine together in a large bowl. Halve fennel bulb; core and slice thinly crosswise. Add fennel bulb, celery, apple and capers to bowl; toss to combine. Season with salt and pepper to taste. Top with fronds and serve. (Adapted from "Modern Bistro," America’s Test Kitchen.)

Per serving: 47 calories, 1 gram protein, 1 gram fat (14% calories from fat), no saturated fat, 10 grams carbohydrate, no cholesterol, 195 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Make OPEN-FACE CHICKEN SANDWICHES for a quick meal. Place slices of leftover chicken over dense white bread and cover with hot leftover GRAVY. Add the leftover RICE along with a SPINACH SALAD on the side. The leftover CRISP is dessert.

Shopping List

dense white bread, fresh spinach.

Tuesday: Kids

This BAKED ZITI-BEEF CASSEROLE is just right for kids: Heat oven to 375 degrees. Coat an 8-by-8-by-2-inch baking dish with cooking spray. In a large nonstick skillet, cook 1/2 pound lean ground beef and 1 small chopped sweet onion (such as Vidalia) on medium for 6 minutes or until beef is no longer pink; drain. Add 1 chopped medium zucchini; cook 2 minutes. Stir in 1 (15-ounce) can no-salt-added tomato sauce, 1 (14 1/2-ounce) can no-salt-added diced tomatoes, 3/4 teaspoon dried oregano and coarse salt and pepper to taste; bring to a boil. Toss with 8 ounces cooked ziti pasta. Spoon into baking dish; cover with foil and bake 20 minutes. Uncover and sprinkle with 3/4 cup part-skim shredded mozzarella cheese. Bake, uncovered, 5 more minutes or until cheese melts.

Serve with CELERY STICKS and DIP, along with SOFT ROLLS. APPLE SLICES are good for dessert.

Shopping List

cooking spray, lean ground beef, sweet onion (such as Vidalia or another variety), zucchini, canned no-salt-added tomato sauce, canned no-salt-added diced tomatoes, dried oregano, coarse salt, pepper, ziti pasta, part-skim shredded mozzarella cheese, celery, dip, soft rolls, apples.

Wednesday: Meatless

Enjoy the Indian spices in CHICKPEA STEW. Serve the aromatic combo over BASMATI RICE. Add a LETTUCE WEDGE and FLATBREAD. For dessert, APRICOTS are easy.

Shopping List

olive oil, onion, canned no-salt-added diced tomatoes, sugar, curry powder, coarse salt, turmeric, cayenne pepper, canned reduced-sodium chickpeas, garam masala, fresh cilantro, basmati rice, lettuce, flatbread, apricots.

CHICKPEA STEW

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 25 minutes

  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 1 (28-ounce) can no-salt-added diced tomatoes, drained
  • 1 teaspoon sugar
  • 1 teaspoon curry powder
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon turmeric
  • 1/8 teaspoon cayenne pepper
  • 2 (15 1/2-ounce) cans reduced-sodium chickpeas, rinsed
  • 1/2 teaspoon garam masala
  • 1/4 cup chopped fresh cilantro

Heat oil in a large saucepan on medium. Add onion and cook 5 minutes or until softened. Stir in tomatoes, sugar, curry powder, salt, turmeric and cayenne pepper. Cook, stirring occasionally, 8 minutes or until thickened. Stir in chickpeas and garam masala; cook 5 minutes or until thoroughly heated. Sprinkle each serving with cilantro.

Per serving: 313 calories, 14 grams protein, 5 grams fat (16% calories from fat), 0.5 gram saturated fat, 49 grams carbohydrate, no cholesterol, 316 milligrams sodium, 11 grams fiber.

Thursday: Budget

Pasta is a low-cost meal and easy to prepare, like this SPAGHETTI WITH PARSLEY AND CHEESE: Cook 8 ounces spaghetti according to directions; drain. Meanwhile, combine 5 minced cloves garlic and 1/3 cup chopped fresh flat-leaf parsley. Heat 1 tablespoon olive oil in a large nonstick skillet on medium-high for 1 minute. Add the parsley-garlic mixture. Stir well to combine with the oil; remove skillet from heat. Add cooked pasta to skillet; toss well to coat. Add 1/4 cup freshly grated Romano cheese, plus coarse salt and pepper to taste. Toss to coat.

Serve with a ROMAINE SALAD and GARLIC BREAD. Fresh PINEAPPLE is a simple dessert.

Shopping List

spaghetti, garlic, fresh flat-leaf parsley, olive oil, Romano cheese, coarse salt, pepper, romaine, garlic bread, fresh pineapple.

Friday: Express

Make it quick tonight with SOUTHWESTERN CHICKEN MELTS: In a medium bowl, mix together 4 to 5 ounces (half a package) Southwestern-flavored cooked sliced chicken breast, 1/4 cup salsa and 2 tablespoons low-fat mayonnaise. Spoon mixture onto 4 (6-inch) corn tortillas; top each with 2 slices tomato and 1/4 cup shredded Monterey jack cheese. Broil 2 minutes or until cheese is melted.

Serve with canned CHILI BEANS and GUACAMOLE. Make instant BUTTERSCOTCH PUDDING with 1% milk for dessert.

Shopping List

packaged Southwestern-flavored cooked sliced chicken breast, salsa, low-fat mayonnaise, corn tortillas, tomatoes, Monterey jack cheese, canned chili beans, guacamole, instant butterscotch pudding, 1% milk.

Saturday: Easy Entertaining

Tonight, serve your guests HONEY-AND-SPICE-GLAZED PORK CHOPS, along with MASHED SWEET POTATOES (fresh or refrigerated) and STEAMED FRESH SNOW PEAS. Add a BIBB LETTUCE SALAD and a BAGUETTE. Buy FRUIT TARTS for dessert.

Shopping List

honey, Dijon mustard, ground ginger, cinnamon, ground cloves, boneless center-cut loin pork chops, coarse salt, pepper, sweet potatoes to mash or refrigerated, fresh snow peas, bibb lettuce, baguette, fruit tarts.

HONEY-AND-SPICE-GLAZED PORK CHOPS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 1/4 cup honey
  • 2 tablespoons Dijon mustard
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon ground cloves
  • 4 (4-ounce) boneless center-cut loin pork chops (1/2 inch thick)
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon freshly ground black pepper

In a medium bowl, combine honey, mustard, ginger, cinnamon and cloves; mix well and set aside. Heat a large nonstick skillet on medium-high heat. Sprinkle pork with salt and pepper; cook 2 minutes on each side or until browned. Reduce heat to medium-low; add honey mixture. Cook 5 minutes or until internal temperature reaches 145 degrees, turning chops once. Serve chops with sauce.

Per serving: 198 calories, 19 grams protein, 6 grams fat (25% calories from fat), 1.5 grams saturated fat, 19 grams carbohydrate, 57 milligrams cholesterol, 433 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for March 19, 2023

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

Sunday: Family

For a special family day, BEEF BURGUNDY will please everyone. Serve it over NOODLES with GREEN PEAS (from frozen), a MIXED GREEN SALAD and WHOLE-GRAIN BREAD alongside. For dessert, ANGEL FOOD CAKE with a dab of CHOCOLATE ICE CREAM is easy.

Plan

Save enough Beef Burgundy, peas and cake for Monday; save enough ice cream for Tuesday.

Shopping List

baby carrots, dried marjoram, pepper, lean beef stew meat, unsalted beef broth, Burgundy or other dry red wine, garlic, fresh mushrooms, quick-mixing flour, noodles, frozen green peas, mixed greens, whole-grain bread, angel food cake, chocolate ice cream.

BEEF BURGUNDY

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: about 7 hours on low

  • 1 (8-ounce) package baby carrots
  • 3/4 teaspoon dried marjoram
  • 3/4 teaspoon pepper
  • 2 pounds lean beef stew meat, cut into 1 1/2-inch pieces
  • 1 cup unsalted beef broth
  • 1 cup Burgundy or other dry red wine
  • 2 cloves garlic, minced
  • 1 (8-ounce) package halved fresh mushrooms
  • 1/4 cup quick-mixing flour

Place carrots in a 4-quart or larger slow cooker. Sprinkle marjoram and pepper over beef; add to slow cooker. Add broth, wine, garlic and mushrooms; cover and cook on low 6 hours. Remove about 1/2 cup liquid from cooker; mix with flour. Pour back into cooker and continue cooking on low about 30 more minutes or until thickened and beef and carrots are tender. Ladle into bowls and serve.

Per serving: 216 calories, 24 grams protein, 8 grams fat (34% calories from fat), 3 grams saturated fat, 7 grams carbohydrate, 71 milligrams cholesterol, 75 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Thin the leftover stew with unsalted beef broth for BEEF VEGETABLE SOUP; add to the soup any leftover vegetables hiding in your refrigerator, plus coarse salt and pepper to taste. Serve with a LETTUCE WEDGE and WHOLE-GRAIN CRACKERS. Slice the leftover CAKE and top with any BERRIES for dessert.

Shopping List

unsalted beef broth, coarse salt, pepper, lettuce, whole-grain crackers, any berries.

Tuesday: Kids

It's burger night, and the kids will love TURKEY BURGERS topped with PIZZA SAUCE on WHOLE-GRAIN BUNS. Serve them with OVEN FRIES (from frozen) and add ORANGE SECTIONS on CHOPPED LETTUCE on the side. Some leftover ICE CREAM for dessert will bring on happy faces.

Shopping List

turkey burgers, pizza sauce, whole-grain buns, frozen oven fries, oranges, lettuce.

Wednesday: Meatless

Skip meat tonight for this MUSHROOM AND PEPPER FRITTATA: In a large oven-proof skillet, heat 1 tablespoon canola oil on medium. Cook 1 medium chopped onion and 1 red bell pepper for 3 minutes. Add 8 ounces sliced shiitake mushrooms; cover and cook 1 minute. Stir and cook 2 more minutes. Transfer to a bowl. Heat broiler. In a large bowl, whisk 8 eggs, 1/4 cup water, 3/4 cup shredded Asiago cheese, 1/4 teaspoon coarse salt and 1/4 teaspoon black pepper. In same skillet, heat 1 more tablespoon oil on medium. Add egg mixture and 1/4 cup sliced fresh basil leaves; cook 1 minute. Reduce heat to medium-low; sprinkle mushrooms over eggs. Cover and cook 5 to 6 minutes or until just the edges are puffed. Sprinkle 1/4 cup more Asiago cheese over top; broil 1 minute. Serve with WHOLE-GRAIN TOAST and fresh TROPICAL FRUIT.

Shopping List

canola oil, onion, red bell pepper, shiitake mushrooms, eggs, Asiago cheese, coarse salt, black pepper, fresh basil, whole-grain bread, fresh tropical fruit.

Thursday: Express

Make it quick with PALERMO PIZZA tonight. Heat oven to 450 degrees. Top a 12-inch fully cooked pizza crust (from frozen) with canned eggplant appetizer (caponata), some sliced ripe olives, sliced red onion, sliced plum tomatoes and fresh grated Parmesan cheese. Sprinkle with some dried oregano. Bake 10 to 12 minutes or until hot. Serve with a packaged GREEN SALAD. For an easy dessert, try RED AND GREEN GRAPES.

Shopping List

frozen fully cooked pizza crust, canned eggplant appetizer (caponata), sliced ripe olives, red onion, plum tomatoes, Parmesan cheese, dried oregano, packaged green salad, red and green grapes.

Friday: Budget

Get out the slow cooker again for SOUTHWESTERN CHICKEN SOUP. Serve with a SLICED AVOCADO ON LETTUCE SALAD and CRUSTY BREAD. Slice KIWIS for dessert.

Shopping List

unsalted chicken broth, canned no-salt-added diced tomatoes, canned chopped green chilies, canned reduced-sodium pinto beans, frozen shoe peg corn, red bell pepper, green bell pepper, onion, boneless skinless chicken breast, garlic pepper, cumin, seasoned salt, avocados, lettuce, crusty bread, kiwis.

SOUTHWESTERN CHICKEN SOUP

Servings: makes about 15 cups

Prep time: 20 minutes

Cook time: 1 hour on high; 6 to 7 hours on low

  • 4 1/2 cups unsalted chicken broth
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes, with liquid
  • 1 (4-ounce) can chopped green chilies
  • 1 (15-ounce) can reduced-sodium pinto beans, rinsed
  • 1 (10-ounce) package frozen shoe peg corn, partially thawed
  • 1 medium red bell pepper, chopped
  • 1 medium green bell pepper, chopped
  • 1 medium onion, chopped
  • 1 1/2 pounds boneless, skinless chicken breast, cut into thin strips
  • 1/2 teaspoon garlic pepper
  • 2 teaspoons cumin
  • Less-sodium seasoned salt to taste

In a 4-quart or larger slow cooker, mix together the broth, tomatoes with liquid, chilies, beans, corn, both bell peppers, onion, chicken and garlic pepper. Cover and cook on high 1 hour. Reduce heat to low and continue cooking 6 to 7 hours or until chicken is cooked through and vegetables are tender. Stir in the cumin and add seasoned salt to taste. Serve immediately.

Per cup: 119 calories, 13 grams protein, 1 gram fat (11% calories from fat), 0.3 gram saturated fat, 12 grams carbohydrate, 33 milligrams cholesterol, 113 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Expect extended applause when you serve your guests SALMON WITH ASPARAGUS AND CHIVE BUTTER SAUCE. Add LONG-GRAIN AND WILD RICE (from mix) and DINNER ROLLS. Complete your outstanding meal with ORANGE GINGER CHEESECAKE: Stir a little grated fresh ginger into some orange marmalade and spoon over a cheesecake.

Shopping List

thick asparagus, coarse salt, skinless salmon fillets, pepper, dry white wine, fresh chives, unsalted butter, lemons, long-grain and wild rice mix, dinner rolls, fresh ginger, orange marmalade, cheesecake.

SALMON WITH ASPARAGUS AND CHIVE BUTTER SAUCE

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: about 15 minutes

  • 1 pound thick asparagus, trimmed
  • 1 cup water
  • 3/4 teaspoon coarse salt, divided
  • 4 (6- to 8-ounce) skinless salmon fillets, 1 inch thick
  • 1/4 teaspoon pepper
  • 1/2 cup dry white wine
  • 2 tablespoons chopped fresh chives
  • 3 tablespoons unsalted butter
  • Lemon wedges for garnish

Lay asparagus in a single layer in 12-inch skillet; add water and 1/4 teaspoon salt. Pat salmon dry with paper towels and sprinkle with 1/2 teaspoon salt and the pepper; lay across asparagus spears in skillet. Place over high heat until water comes to a boil. Reduce heat to medium; cover and cook until asparagus is tender and salmon is still translucent when checked with tip of paring knife and internal temperature reaches 125 degrees (medium rare), about 8 minutes. Transfer salmon and asparagus to platter. Add wine to skillet; increase heat to medium-high and simmer, uncovered, 5 minutes. Off heat, whisk in chives and butter; season with salt and pepper to taste. Pour sauce over salmon and asparagus. Serve with lemon wedges. (Adapted from "Five-Ingredient Dinners," America’s Test Kitchen.)

Per serving: 343 calories, 38 grams protein, 16 grams fat (43% calories from fat), 6.8 grams saturated fat, 5 grams carbohydrate, 102 milligrams cholesterol, 495 milligrams sodium, 3 grams fiber.

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