health

7 Day Menu Planner for April 23, 2023

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

Sunday: Family

Add some extra flavor to the usual family feast with MEXICAN ROAST CHICKEN WITH OLIVE SALSA. On the side, add packaged YELLOW RICE, reduced-sodium PINTO BEANS, a LETTUCE WEDGE and FLOUR TORTILLAS. Make BUTTERSCOTCH PUDDING (from a mix) with 1% milk for dessert and top with light WHIPPED CREAM.

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Plan

Save enough chicken, olive salsa and black olives, along with any leftover rice and beans, for Monday.

Shopping List

chicken to roast, cooking spray, chili powder, cumin, garlic powder, coarse salt, black (ripe) pitted olives, pimento-stuffed manzanilla olives, chunky salsa, fresh cilantro, packaged yellow rice, reduced-sodium pinto beans, lettuce, flour tortillas, butterscotch pudding mix, 1% milk, light whipped cream.

MEXICAN ROAST CHICKEN WITH OLIVE SALSA

Servings: makes 10 to 12 servings

Prep time: 15 minutes

Cook time: about 2 hours; standing time: 10 minutes

  • 1 (5- or 6-pound) chicken to roast
  • 2 teaspoons chili powder
  • 2 teaspoons cumin
  • 1 teaspoon garlic powder
  • 1/4 teaspoon coarse salt
  • 3/4 cup each sliced black (ripe) pitted olives and pimento-stuffed manzanilla olives
  • 1 (11-ounce) jar chunky salsa
  • 1/3 cup chopped fresh cilantro
  • Heat oven to 375 degrees. Coat chicken with cooking spray; sprinkle chicken evenly with chili powder, cumin, garlic powder and salt. Place on a rack in a shallow roasting pan. Roast about 1 3/4 to 2 hours or until internal temperature of breast is 165 degrees. Meanwhile, combine olives, salsa and cilantro; refrigerate until ready to use. (Reserve 2/3 cup olive salsa for later.) Remove chicken from oven; transfer to carving board. Tent with foil; let stand 5 to 10 minutes before slicing. Serve chicken with salsa.
  • Per serving (white meat without skin): 172 calories, 33 grams protein, 4 grams fat (21% calories from fat), 0.8 gram saturated fat, 1 gram carbohydrate, 108 milligrams cholesterol, 131 milligrams sodium, no fiber.
  • Carb count: 0

Per serving (dark meat without skin): 169 calories, 27 grams protein, 6 grams fat (32% calories from fat), 1.5 grams saturated fat, 1 gram carbohydrate, 128 milligrams cholesterol, 194 milligrams sodium, no fiber.

Carb count: 0

Per serving (salsa): 46 calories, no protein, 3 grams fat (64% calories from fat), 0.2 grams saturated fat, 4 grams carbohydrate, no cholesterol, 414 milligrams sodium, no fiber.

Monday: Heat and Eat

Make good use of Monday's leftovers and enjoy CHICKEN TACOS tonight. Serve with a SPINACH SALAD and any leftover RICE and BEANS. For a quick dessert, try KIWIFRUIT.

Shopping List

taco shells, jalapeno cheese, lettuce, avocado, fresh spinach, kiwifruit.

CHICKEN TACOS

Servings: makes 8 tacos

Prep time: 15 minutes

Cook time: about 5 minutes, plus heating tacos

  • 2 cups shredded cooked (leftover) Mexican roast chicken breast
  • 2/3 cup (leftover) olive salsa
  • 8 heated taco shells (from a 4.6-ounce box with 12 tacos per box)
  • 1 cup shredded jalapeno cheese
  • 1 cup shredded lettuce
  • 1/2 cup sliced black olives (leftover)
  • 1 ripe Haas avocado, diced

In a medium bowl, combine chicken and olive salsa; cover and microwave on medium (50% power) 5 minutes or until hot. Divide mixture evenly among taco shells; top with cheese, lettuce, olives and avocado.

Per serving: 182 calories, 11 grams protein, 11 grams fat (54% calories from fat), 2.8 grams saturated fat, 11 grams carbohydrate, 24 milligrams cholesterol, 481 milligrams sodium, 2 grams fiber.

Tuesday: Meatless

Skip meat tonight for PEA AND PASTA SOUP. Bring 6 cups unsalted vegetable broth to a boil in a large pot on medium-high. Add 1 1/2 cups frozen green peas, 3/4 cup orzo or ditalini pasta and 2 tablespoons chopped fresh parsley. Reduce heat; simmer 5 minutes or until pasta is tender. Stir in 2 tablespoons apple juice. Spoon into bowls; top with freshly grated Parmesan cheese. Serve with GRILLED CHEESE SANDWICHES and CHERRY TOMATOES. PEARS are an easy dessert.

Shopping List

unsalted vegetable broth, frozen green peas, orzo or ditalini pasta, fresh parsley, apple juice, Parmesan cheese, bread and cheese for sandwiches, cherry tomatoes, pears.

Wednesday: Budget

Keep costs down with GRILLED HAM REUBEN SANDWICHES. Spread rye bread with reduced-fat Russian dressing. Top with sliced ham, rinsed, refrigerated sauerkraut, reduced-fat Swiss cheese and another slice of bread. Coat bread with cooking spray; cook, coated side down, in a nonstick skillet on medium until both sides are browned. Serve with BAKED CHIPS, DILL PICKLES and CELERY STICKS. Dessert is CHUNKY APPLESAUCE.

Shopping List

rye bread, reduced-fat Russian dressing, sliced ham, refrigerated sauerkraut, reduced-fat Swiss cheese, cooking spray, baked chips, dill pickles, celery, chunky applesauce.

Thursday: Express

Make STUFFED TOMATOES tonight. Hollow out medium-sized ripe tomatoes and stuff with deli seafood salad; garnish with paprika. Add deli COLESLAW on the side, along with TOASTED BAGELS. Nibble on OATMEAL RAISIN COOKIES for dessert.

Plan

Save enough cookies for Friday.

Shopping List

tomatoes to stuff, deli seafood salad, paprika, deli coleslaw, bagels, oatmeal raisin cookies.

Friday: Kids

The kids will like SWEET-AND-SOUR CHICKEN STIR-FRY. In a large nonstick skillet, stir-fry 1 pound boneless, skinless chicken breasts (cut into bite-size pieces) in 1 tablespoon hot canola oil for 2 or 3 minutes or until browned. Remove from skillet and drain on paper towels. To skillet, add 1 red bell pepper (cut into strips) and 2 carrots (cut into thin strips) and cook 2 minutes. Add juice from 1 (8-ounce) can pineapple chunks and 1 1/2 cups stir-fry sauce; cook 5 minutes. Stir in pineapple chunks and chicken; cook 1 minute. Spoon over hot RICE. Serve with SESAME BREAD STICKS. For dessert, leftover COOKIES go with halved RED AND GREEN GRAPES.

Shopping List

boneless, skinless chicken breasts, canola oil, red bell pepper, carrots, canned pineapple chunks, stir-fry sauce, rice, sesame bread sticks, red and green grapes.

Saturday: Easy Entertaining

Serve your lucky guests SPICY LEMON PESTO FLAT IRON STEAKS. On the side, add CORN ON THE COB, MIXED GREENS and WHOLE-GRAIN ROLLS. Dessert is easy if you buy FRUIT TARTS.

Shopping List

prepared basil pesto sauce, lemon, crushed red pepper, beef flat iron steaks, garlic, coarse salt, corn on the cob, salad greens, whole-grain rolls, fruit tarts.

SPICY LEMON PESTO FLAT IRON STEAKS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 10 to 14 minutes

  • Spicy Lemon Pesto:
  • 1/3 cup prepared basil pesto sauce
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons freshly grated lemon peel
  • 1/2 teaspoon crushed red pepper
  • 3 large cloves garlic, minced
  • 4 beef flat iron steaks (6 to 8 ounces each)
  • Coarse salt

Combine Spicy Lemon Pesto ingredients in small bowl. Set aside. Press garlic evenly onto beef steaks. Place steaks on grid over medium, ash-covered coals. Grill, covered, 10 to 14 minutes for medium rare (145 degrees) to medium (160 degrees) doneness, turning occasionally. Season with salt, as desired. Top steaks with pesto. Garnish with lemon peel, if desired.

Per serving: 398 calories, 36 grams protein, 26 grams fat (60% calories from fat), 9.2 grams saturated fat, 3 grams carbohydrate, 114 milligrams cholesterol, 262 milligrams sodium, 1 gram fiber.

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7 Day Menu Planner for April 16, 2023

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

Sunday: Family

Spice up family day with ROASTED PEPPERED PORK LOIN. Heat oven to 350 degrees. Rub 1 (2- to 3-pound) well-trimmed boneless pork loin with a mixture of 1 1/2 teaspoons garlic pepper and 1 1/2 teaspoons dried rosemary. Place pork in a shallow pan. Roast 40 minutes to 1 hour (20 minutes per pound) or until internal temperature reaches 145 degrees. Remove from oven; let stand 5 minutes before slicing.

Serve with ROASTED FINGERLING POTATOES, GREEN BEANS, MIXED GREENS and BISCUITS. Make a SPICE CAKE (from mix) for dessert.

Plan

Save enough pork and cake for Monday.

Shopping List

boneless pork loin, garlic pepper, dried rosemary, fingerling potatoes to roast, green beans, mixed greens, biscuits, spice cake mix.

Monday: Heat and Eat

Use the leftover pork in this SOUTHWESTERN PORK AND PEPPER STIR-FRY. Serve it over RICE. Add a SPINACH SALAD and WHOLE-GRAIN ROLLS. Slice the leftover CAKE for dessert.

Shopping List

chili powder, cumin, canola oil, onion, red bell pepper, green bell pepper, rice, fresh spinach, whole-grain rolls.

SOUTHWESTERN PORK AND PEPPER STIR-FRY

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes

  • 2 cups cooked chopped pork loin
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 2 teaspoons canola oil
  • 1 medium onion, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 1 green bell pepper, thinly sliced

Toss pork with chili powder and cumin; set aside. Meanwhile, heat oil in a large nonstick skillet on medium-high. Add onion and both peppers; cook and stir 3 to 4 minutes or until onion is softened. Add pork and stir-fry 2 minutes or until hot; serve immediately.

Per serving: 155 calories, 20 grams protein, 5 grams fat (30% calories from fat), 1.1 grams saturated fat, 7 grams carbohydrate, 52 milligrams cholesterol, 64 milligrams sodium, 2 grams fiber.

Tuesday: Meatless

Skip meat for BEAN TACOS tonight. Spoon heated canned vegetarian refried beans into warm taco shells. Serve with bowls of SHREDDED LETTUCE, DICED AVOCADO, CHOPPED ONION, SALSA and REDUCED-FAT SOUR CREAM. Add packaged YELLOW RICE on the side. Fresh PINEAPPLE is a refreshing dessert.

Shopping List

canned vegetarian refried beans, taco shells, lettuce, avocado, onion, salsa, reduced-fat sour cream, packaged yellow rice, fresh pineapple.

Wednesday: Kids

Be patriotic and serve the kids ALL-AMERICAN BAKED SPAGHETTI. Heat oven to 350 degrees. Heat a large nonstick skillet on medium; add 1 medium chopped onion, 1 clove minced garlic and 1 pound lean ground beef; cook 10 minutes or until onion is softened and beef is no longer pink; drain. Add 1 (14 1/2-ounce) can no-salt-added diced tomatoes (with liquid), 1 (8-ounce) can no-salt-added tomato sauce, 1 cup water, 2 teaspoons Italian seasoning and 1/2 teaspoon coarse salt. Simmer 5 minutes, stirring occasionally. Meanwhile, break 8 ounces uncooked spaghetti into thirds; place pasta in a 9-by-13-inch baking dish. Add 1/2 cup water and meat mixture; stir to combine all ingredients. Cover with foil and bake 40 minutes. Uncover, stir and bake 10 more minutes. Sprinkle with 3/4 cup shredded 50% light cheddar cheese; bake uncovered 2 more minutes or until cheese is melted.

Serve with GREEN PEAS (from frozen) and SOFT ROLLS. Sprinkle APPLE SLICES with CINNAMON SUGAR for dessert.

Shopping List

onion, garlic, lean ground beef, canned no-salt-added diced tomatoes, canned no-salt-added tomato sauce, Italian seasoning, coarse salt, spaghetti, 50% light cheddar cheese, frozen green peas, soft rolls, apples, cinnamon, sugar.

Thursday: Express

Make a quick meal of TURKEY KIELBASA with GRAINY MUSTARD and DILL PICKLES, along with deli POTATO SALAD and PICKLED BEETS (from jar) on the menu. Add RYE BREAD. For dessert, keep it light with PEACHES.

Shopping List

turkey kielbasa, grainy mustard, dill pickles, deli potato salad, jar pickled beets, rye bread, peaches.

Friday: Budget

What could be better than great flavor and low cost, two characteristics of ONE-POT CHICKEN MEATBALLS WITH JASMINE RICE? Serve with FLATBREAD. Make LEMON PUDDING (from mix) with 1% milk and top with light whipped cream for dessert.

Shopping List

ground chicken, egg, green onions, panko crumbs, fresh ginger, coarse salt, olive oil, orange or red bell peppers, onion, garlic, light coconut milk, unsalted chicken broth, instant jasmine rice, canned crushed pineapple, cilantro, flatbread, lemon pudding mix, 1% milk, light whipped cream.

ONE-POT CHICKEN MEATBALLS WITH JASMINE RICE

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: 20 minutes; Standing time: 5 minutes

  • 1 pound ground chicken
  • 1 egg
  • 3/4 cup panko crumbs
  • 1/4 cup chopped green onions
  • 2 tablespoons minced fresh ginger, divided
  • 1/2 teaspoon coarse salt
  • 2 tablespoons olive oil
  • 2 orange or red bell peppers, seeded and thinly sliced
  • 1 medium onion, sliced
  • 2 cloves garlic, minced
  • 1 (14-ounce) can light coconut milk
  • 1 cup unsalted chicken broth
  • 1 cup instant jasmine rice, uncooked
  • 1 (8-ounce) can crushed pineapple
  • 1/4 cup roughly chopped cilantro leaves

In a medium bowl, combine chicken, egg, panko, green onions, 1 tablespoon ginger and the salt. Shape into 16 meatballs. (Wet your hands if mixture is too sticky.) Heat oil in a large deep-sided skillet on medium-high. Brown meatballs, turning occasionally; set aside. In same skillet, cook peppers, onion, garlic and remaining ginger 5 minutes or until softened. Stir in coconut milk and broth. Bring to a boil. Add reserved meatballs; reduce heat and simmer 15 minutes or until meatballs are cooked through (165 degrees internal temperature). Stir in uncooked rice and pineapple. Remove from heat; cover and let stand 5 minutes or until rice is tender. Top with cilantro. (Adapted from www.swirlsofflavor.com.)

Per serving: 471 calories, 32 grams protein, 16 grams fat (31% calories from fat), 5.3 grams saturated fat, 48 grams carbohydrate, 129 milligrams cholesterol, 407 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

Invite friends for CREAMY LINGUINE WITH SHRIMP AND ASPARAGUS. Serve with CHERRY TOMATOES SAUTEED IN OLIVE OIL AND GARLIC. Add a BOSTON LETTUCE SALAD and a BAGUETTE to round out the meal. Buy CHEESECAKE for dessert.

Shopping List

linguine, butter, asparagus, garlic, heavy cream, Tuscan or Italian seasoning, lemon, coarse salt, jumbo shrimp, Parmesan or Romano cheese (if desired), cherry tomatoes, olive oil, Boston lettuce, baguette, cheesecake.

CREAMY LINGUINE WITH SHRIMP AND ASPARAGUS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 15 minutes

  • 8 ounces linguine
  • 2 tablespoons butter
  • 1 pound asparagus, trimmed and sliced diagonally into 1 1/2-inch pieces (about 4 cups)
  • 1 teaspoon minced garlic
  • 1 cup heavy cream
  • 4 teaspoons Tuscan or Italian seasoning
  • 1 tablespoon lemon juice
  • 1 teaspoon coarse salt
  • 1 pound jumbo shrimp, peeled and deveined
  • Freshly grated Parmesan or Romano cheese for garnish (if desired)

Cook pasta according to directions. Drain, reserving 1/4 cup of the pasta cooking water. Meanwhile, melt butter in large deep skillet on medium heat. Add asparagus and garlic; cook and stir 5 minutes or until asparagus is softened. Add cream, seasoning, lemon juice and salt. Bring to a simmer, stirring occasionally.

Stir shrimp into skillet. Reduce heat to low; simmer 5 minutes or until shrimp just turn pink. Add pasta and reserved pasta cooking water; toss to coat well. Serve immediately with grated Parmesan or Romano cheese (if desired).

Per serving: 382 calories, 21 grams protein, 19 grams fat (45% calories from fat), 11.8 grams saturated fat, 32 grams carbohydrate, 161 milligrams cholesterol, 444 milligrams sodium, 2 grams fiber.

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health

7 Day Menu Planner for April 09, 2023

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

Sunday: Family

Make family day special with MARINATED BEEF TOP SIRLOIN STEAK AND ASPARAGUS for dinner. Serve the tender beef with BROWN RICE, a SPINACH SALAD garnished with SLICED PEACHES and WHOLE-GRAIN ROLLS on the side. Buy a LEMON MERINGUE PIE for dessert.

Plan

Save enough pie for Tuesday.

Shopping List

balsamic vinaigrette, Dijon mustard, beef top sirloin steak cut 3/4 inch thick, fresh asparagus, coarse salt, pepper, brown rice, fresh spinach, peaches, whole-grain rolls, lemon meringue pie.

MARINATED BEEF TOP SIRLOIN STEAK AND ASPARAGUS

Servings: makes 4 servings

Prep time: 15 minutes; marinating time: 15 minutes to 2 hours

Cook time: 7 to 13 minutes

  • 1/3 cup balsamic vinaigrette
  • 1 tablespoon Dijon mustard
  • 1 (1-pound) beef top sirloin steak, cut 3/4 inch thick
  • 1 pound fresh asparagus, trimmed
  • 1/2 teaspoon coarse salt
  • 1/8 teaspoon pepper

Combine vinaigrette and mustard in small bowl. Reserve 2 tablespoons of marinade. Place beef steaks and remaining marinade in food-safe plastic bag; turn steaks to coat. Close bag securely and marinate in refrigerator 15 minutes to 2 hours. Place asparagus in shallow microwave-safe dish; add 1/3 cup water. Cover and microwave on high (100% power) 3 to 6 minutes or until crisp-tender. Drain asparagus. Add reserved marinade to asparagus; turn to coat. Set aside. Remove steaks from bag; discard marinade. Place steaks on grill over medium, ash-covered coals. Grill, covered, 7 to 11 minutes (or 8 to 13 minutes over medium heat on preheated gas grill), turning once, for medium-rare doneness. (Do not overcook.) During last 3 minutes of grilling, arrange asparagus on grill around steaks; grill 2 to 3 minutes, turning once. Season steaks and asparagus with salt and pepper to taste.

Per serving: 181 calories, 28 grams protein, 6 grams fat (27% calories from fat), 1.6 grams saturated fat, 6 grams carbohydrate, 65 milligrams cholesterol, 401 milligrams sodium, 3 grams fiber.

Monday: Kids

Calcium-rich PIZZA SQUARES are the star attraction for the kids tonight: Heat oven to 400 degrees. Press 1 (13.5-ounce) can refrigerated pizza dough into a 10-by-15-inch jellyroll pan. Bake 12 minutes; remove from oven and spread with 1 cup reduced-fat ricotta cheese. Top with 2 cups shredded part-skim mozzarella cheese, 2 ounces sliced turkey pepperoni, 2 sliced plum tomatoes, 1 sliced small yellow bell pepper and 1 teaspoon dried oregano. Return to oven and bake 6 more minutes or until cheese melts. Cut into 10 squares and serve.

Add a CARROT SALAD and serve PEARS for dessert.

Shopping List

canned refrigerated pizza dough, reduced-fat ricotta cheese, shredded part-skim mozzarella cheese, turkey pepperoni, plum tomatoes, yellow bell pepper, dried oregano, carrot salad, pears.

Tuesday: Meatless

We didn't miss the meat with all the flavor in these HUEVOS RANCHEROS. In a 10-inch nonstick skillet, mix 2 (15- to 19-ounce) cans rinsed reduced-sodium black beans, 1 1/2 cups mild or medium salsa and 1/3 cup water. Heat to boiling on medium-high, stirring frequently. Break 1 egg into a custard cup and slip into skillet on top of bean mixture; repeat immediately with 3 more eggs. Reduce heat to medium-low; cover and simmer 5 minutes or until eggs are cooked to desired firmness. To serve, sprinkle bean mixture and eggs with shredded pepper jack cheese and chopped fresh cilantro.

Serve with warm corn TORTILLAS and SLICED AVOCADO on shredded lettuce. Enjoy leftover PIE for dessert.

Shopping List

canned reduced-sodium black beans, mild or medium salsa, eggs, shredded pepper jack cheese, fresh cilantro, corn tortillas, avocado, lettuce.

Wednesday: Express

Make a quick meal tonight of EMPANADAS (from frozen) and SPANISH RICE (from mix), along with a packaged GREEN SALAD. Keep dessert simple with PLUMS.

Shopping List

frozen empanadas, Spanish rice mix, packaged green salad, plums.

Thursday: Budget

Here's another really good TURKEY CHILI to add to your collection of favorites. Serve with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. KIWIS are good for dessert.

Plan

Save enough chili for Friday.

Shopping List

canola oil, onion, jar roasted minced garlic, ground turkey breast, less-sodium chili or Tex-Mex seasoning, canned chili beans, no-salt-added diced tomatoes and green chilies, no-salt-added tomato sauce, romaine, whole-grain rolls, kiwis.

TURKEY CHILI

Servings: makes 8 cups

Prep time: 10 minutes

Cook time: about 30 minutes

  • 2 tablespoons canola oil
  • 1 1/2 cups chopped onion
  • 1 tablespoon roasted minced garlic (from jar)
  • 1 1/4 pounds ground turkey breast
  • 1 (1.25-ounce) packet less-sodium chili or Tex-Mex seasoning mix
  • 2 (16-ounce) cans chili beans, with liquid
  • 1 (10-ounce) can no-salt-added diced tomatoes and green chilies (mild or original), with liquid
  • 1 (8-ounce) can no-salt-added tomato sauce

In a Dutch oven, heat oil on medium-high until hot. Add onion and garlic; cook 6 minutes or until browned. Reduce heat to medium; add turkey and cook 5 to 7 minutes or until no longer pink. Mix in chili seasoning mix, beans, tomatoes and green chilies and tomato sauce. Bring to a boil; reduce heat to low and simmer 15 to 20 minutes, stirring occasionally. Serve immediately.

Per cup: 257 calories, 24 grams protein, 5 grams fat (20% calories from fat), 0.9 gram saturated fat, 26 grams carbohydrate, 48 milligrams cholesterol, 562 milligrams sodium, 7 grams fiber.

Friday: Heat and Eat

Chili always tastes better the next night, so leftover CHILI goes well over split and toasted CORNBREAD MUFFINS (from mix). Serve with a RED-TIPPED LETTUCE SALAD. Try PEACHES for dessert.

Shopping List

cornbread mix, red-tipped lettuce, peaches.

Saturday: Easy Entertaining

JAMBALAYA is a company-friendly dish. Serve it with MIXED GREENS and a BAGUETTE. For a divine dessert, buy or make BREAD PUDDING, topped with your own BOURBON SAUCE.

Shopping List

olive oil, onion, celery, tomato paste, dried basil, cayenne pepper, garlic, bay leaf, canned no-salt-added stewed tomatoes, Cajun seasoning, andouille sausage, jar of diced pimentos, rice, uncooked medium shrimp, mixed greens, baguette, bread pudding, bourbon sauce.

JAMBALAYA

Servings: makes 5 servings

Prep time: 25 minutes

Cook time: about 15 minutes, plus rice

  • 1 teaspoon olive oil
  • 1 medium onion, chopped
  • 1/2 cup chopped celery
  • 1 tablespoon tomato paste
  • 1 teaspoon dried basil
  • Dash cayenne pepper
  • 3 cloves garlic, minced
  • 1 bay leaf
  • 2 (14 1/2-ounce) cans no-salt-added stewed tomatoes, with liquid
  • 1 teaspoon Cajun seasoning
  • 6 ounces andouille sausage, cut into 1/4-inch slices
  • 1 (2-ounce) jar diced pimentos, drained
  • 3 cups hot cooked rice
  • 1/2 pound peeled and deveined medium shrimp

Heat oil in a Dutch oven on medium-high heat. Add onion, celery, tomato paste, basil, cayenne pepper, garlic, bay leaf, tomatoes, Cajun seasoning, sausage and pimentos; cook 7 minutes or until vegetables are tender, stirring frequently. Stir in rice and shrimp; cook 6 minutes or until shrimp are opaque.

Per serving: 328 calories, 15 grams protein, 11 grams fat (30% calories from fat), 3.3 grams saturated fat, 41 grams carbohydrate, 78 milligrams cholesterol, 534 milligrams sodium, 4 grams fiber.

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