health

7 Day Menu Planner for May 14, 2023

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

Sunday: Family

Make the family happy and serve them OVEN-FRIED CHICKEN for dinner. Heat oven to 425 degrees. In a shallow dish, mix together 1 1/4 cups Italian breadcrumbs and 1/4 cup grated Parmesan cheese. In a medium bowl, combine 1/2 cup low-fat mayonnaise, 1/2 teaspoon poultry seasoning, 1/2 teaspoon coarse salt and 1/4 teaspoon cayenne pepper. Use paper towels to pat dry 8 (4- to 6-ounce) boneless skinless chicken breasts and brush both sides with mayonnaise mixture; coat in breadcrumb mixture. (Discard leftover coating.) Place on nonstick foil-lined baking sheet. Bake 20 to 23 minutes or until internal temperature reaches 165 degrees.

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Serve with your MASHED POTATOES, GRAVY, STEAMED FRESH ASPARAGUS and BISCUITS. Buy a CHOCOLATE LAYER CAKE for dessert.

Plan

Save enough chicken and cake for Monday.

Shopping List

Italian breadcrumbs, Parmesan cheese, low-fat mayonnaise, poultry seasoning, coarse salt, cayenne pepper, boneless skinless chicken breasts, potatoes to mash, gravy, fresh asparagus, biscuits, chocolate layer cake.

Monday: Heat and Eat

How about a MIXED GREEN SALAD with CHICKEN BITES for dinner tonight? Cut leftover chicken into bite-size pieces and toss with packaged mixed greens and any Asian-style salad dressing. Add CRUSTY ROLLS. For dessert, slice the leftover CAKE and top it with fresh STRAWBERRIES.

Plan

Save enough strawberries for Tuesday.

Shopping List

packaged mixed greens, any Asian-style salad dressing, crusty rolls, fresh strawberries.

Tuesday: Kids

I was skeptical when I tried BAKED ZITI in the slow cooker, but it worked just fine and has a mild, kid-pleasing flavor. Serve it with a deli CARROT SALAD and SOFT ROLLS. Top leftover STRAWBERRIES with LIGHT WHIPPED CREAM for dessert.

Shopping List

lean ground beef, onion, Italian seasoning, coarse salt, red pasta sauce, reduced-fat ricotta cheese, part-skim mozzarella cheese, Parmesan cheese, ziti pasta, deli carrot salad, soft rolls, light whipped cream.

BAKED ZITI

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 6 to 7 hours on low, or 4 to 5 hours on high

  • 12 ounces lean ground beef
  • 1 small onion, chopped
  • 2 teaspoons Italian seasoning
  • 1/2 teaspoon coarse salt
  • 4 3/4 cups red pasta sauce
  • 2 cups reduced-fat ricotta cheese
  • 1 1/4 cups part-skim mozzarella cheese, divided
  • 3/4 cup freshly grated Parmesan cheese
  • 8 ounces uncooked ziti pasta

Heat a large nonstick skillet on medium-high. Add beef and onion; cook 7 minutes or until no longer pink; drain. Stir in Italian seasoning, salt and pasta sauce. Mix well and set aside. In a medium bowl, combine the ricotta cheese, 3/4 cup mozzarella and the Parmesan. Spoon 2 cups meat sauce into a 4-quart or larger slow cooker; top with 1 1/2 cups ziti. Drop half the cheese mixture, by rounded tablespoons, over ziti; spread to cover ziti using the back of spoon. Layer with 2 cups meat sauce, remaining ziti and remaining cheese mixture. Top with remaining meat sauce, completely covering all the ziti and cheese mixture. Cover with lid. Cook on low for 6 to 7 hours, or high 4 to 5 hours or until ziti is tender. Carefully remove lid to allow steam to escape. Sprinkle with remaining 1/2 cup mozzarella; let stand 10 minutes or until cheese melts.

Per serving: 414 calories, 26 grams protein, 17 grams fat (37% calories from fat), 6.6 grams saturated fat, 38 grams carbohydrate, 61 milligrams cholesterol, 790 milligrams sodium, 3 grams fiber.

Wednesday: Express

Make a HAM AND CHEESE SALAD for a quick meal: In a large bowl, combine 1 (10-ounce) package baby spinach leaves, 4 cups packaged coleslaw mix, 10 ounces ham (cut into matchstick-size pieces), 4 ounces 50% light cheddar cheese (cut into matchstick-size pieces) and 1 Gala apple (cut into thin wedges). Add 1/3 to 1/2 cup honey-Dijon dressing. Toss to mix and coat. Serve with CRACKERS. Keep it simple and enjoy PEACHES for dessert.

Shopping List

packaged baby spinach leaves, packaged coleslaw mix, ham, 50% light cheddar cheese, Gala apple, honey-Dijon dressing, crackers, peaches.

Thursday: Meatless

Forget having any leftovers with SMOKY GOUDA AND BROWN RICE CASSEROLE for dinner. Serve it with MIXED GREENS and WHOLE-GRAIN ROLLS. PLUMS are an easy dessert.

Shopping List

canola oil, shallots, fresh cremini or white mushrooms, brown rice, packaged fresh baby spinach leaves, smoked gouda or smoked cheddar cheese, half-and-half, coarse salt, pepper, cooking spray, mixed greens, whole-grain rolls, plums.

SMOKY GOUDA AND BROWN RICE CASSEROLE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus rice

  • 1 tablespoon canola oil
  • 1/2 cup finely chopped shallots
  • 2 cups sliced fresh cremini or white mushrooms
  • 3 cups hot cooked brown rice
  • 1 (5- to 7-ounce) package fresh baby spinach leaves
  • 1 cup shredded smoked gouda or smoked cheddar cheese, divided
  • 1/2 cup half-and-half
  • Coarse salt and pepper to taste

Heat broiler. Heat oil in a large nonstick skillet on medium-high. Add shallots and mushrooms; cook 6 minutes or until tender. Add hot rice, spinach, 2/3 cup cheese, half-and-half, salt and pepper; stir until cheese melts and mixture is heated through. Spoon into an 8-by-8-inch baking dish coated with cooking spray. Sprinkle remaining cheese over top. Broil 2 minutes or until cheese melts.

Per serving: 385 calories, 15 grams protein, 16 grams fat (37% calories from fat), 7.7 grams saturated fat, 47 grams carbohydrate, 43 milligrams cholesterol, 289 milligrams sodium, 4 grams fiber.

Friday: Budget

Saving money is easy with this full-flavored CAPELLINI WITH SAUSAGE: Heat 2 teaspoons olive oil in a Dutch oven on medium-high heat. Add 3/4 to 1 pound sweet Italian sausage (cut into 1/2 inch slices); cook 3 to 4 minutes, turning it as it browns. Add 1 chopped large onion and 2 minced cloves garlic; cook 2 or 3 minutes or until lightly browned. Add 2 (14-ounce) cans unsalted chicken broth and 1/4 cup water; cover and bring to a boil. Add 8 ounces capellini pasta (broken in half) and cook 3 minutes, stirring frequently. Add 1 (10-ounce) package fresh spinach (coarsely chopped) and 1/4 teaspoon pepper, stirring into pasta and sauce. Cook 2 or 3 more minutes until pasta is al dente and spinach is wilted. Stir in 1/2 cup of half-and-half. Serve immediately.

Add a LETTUCE WEDGE and GARLIC BREAD. PEARS make a quick dessert.

Shopping List

olive oil, sweet Italian sausage, onion, garlic, unsalted chicken broth, capellini pasta, packaged fresh spinach, pepper, half-and-half, lettuce, garlic bread, pears.

Saturday: Easy Entertaining

Impress your guests with PECAN-CRUSTED SALMON WITH BRUSSELS SPROUTS. Serve it with LONG-GRAIN AND WILD RICE, a BOSTON LETTUCE SALAD and CRUSTY BREAD. For dessert, RASPBERRY SORBET and BUTTER COOKIES are easy.

Shopping List

cooking spray, chopped pecans, skinless salmon fillets, coarse salt, pepper, olive oil, Brussels sprouts, garlic powder, Italian seasoning, pecan halves, balsamic vinegar, honey, long-grain and wild rice, Boston lettuce, crusty bread, raspberry sorbet, butter cookies.

PECAN-CRUSTED SALMON WITH BRUSSELS SPROUTS

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: 35 minutes

  • 1/3 cup chopped pecans
  • 4 (4- to 6-ounce) skinless salmon fillets
  • 1 teaspoon coarse salt, plus more to taste
  • 1/4 teaspoon pepper, plus more to taste
  • 3 tablespoons olive oil, divided
  • 1 pound Brussels sprouts, halved
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon Italian seasoning
  • 1/2 cup pecan halves
  • 1 cup balsamic vinegar
  • 3 tablespoons honey

Heat oven to 400 degrees. Lightly coat a large baking sheet with cooking spray. Place pecan pieces in a wide, shallow dish. Season salmon with salt and pepper and brush top side with about 2 teaspoons oil. Press salmon filets, top side down, into chopped pecans to coat. Arrange salmon in the center of baking sheet. In a medium bowl, combine Brussels sprouts, remaining oil, garlic powder, Italian seasoning, pecan halves and salt and pepper to taste. Toss to combine, then transfer to sheet pan in a single layer, not touching salmon. Bake 15 to 18 minutes or until Brussels sprouts are fork-tender and salmon is cooked through.

While salmon is baking: In a medium saucepan, bring balsamic vinegar to a boil. Continue to boil, stirring, about 10 minutes or until reduced by half. Remove from heat, stir in honey and allow to cool until ready to serve. Drizzle glaze over salmon and Brussels sprouts just before serving.

Per serving: 475 calories, 29 grams protein, 25 grams fat (45% calories from fat), 3.2 grams saturated fat, 38 grams carbohydrate, 53 milligrams cholesterol, 371 milligrams sodium, 6 grams fiber.

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7 Day Menu Planner for May 07, 2023

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

Sunday: Family

Start Mom’s special day with a glass of TOMATO JUICE and CAPRESE SKEWERS. After that, Mom will love this easy BREAKFAST SKILLET HASH. Heat 2 tablespoons canola oil in large nonstick skillet on medium. Add 4 1/2 cups (3/4 of 30-ounce package) partially thawed frozen shredded hash browns and 1 tablespoon bacon-and-chive seasoning. Coat back of large spoon with cooking spray and use it to make 4 indentations in potatoes. Break 1 egg into each indention. Sprinkle with 1/2 cup shredded 50% light cheddar cheese and 2 tablespoons thinly sliced green onions. Cover and cook 5 minutes or until eggs are set.

Add BISCUITS to the meal. A bowl of BLUEBERRIES, garnished with a mint sprig, is the perfect ending for Mom’s special meal.

Shopping List

tomato juice, extra-virgin olive oil, garlic, grape tomatoes, fresh baby mozzarella cheese balls, fresh basil, coarse salt, pepper, canola oil, frozen shredded hash browns, bacon-and-chive seasoning, eggs, shredded 50% light cheddar cheese, green onions, biscuits, blueberries, fresh mint.

CAPRESE SKEWERS

Servings: makes 30 skewers

Prep time: 20 minutes

Cook time: none

  • 1/4 cup extra-virgin olive oil
  • 1 garlic clove, minced to paste
  • 10 ounces grape tomatoes, halved
  • Coarse salt and pepper to taste
  • 1 cup fresh basil leaves
  • 8 ounces fresh baby mozzarella cheese balls

Whisk oil and garlic together in small bowl. In separate bowl, toss tomatoes and season with salt and pepper. On short wooden skewers, lace tomatoes, basil leaves and mozzarella balls in this order from top to bottom: tomato half, basil leaf (folded if large), mozzarella ball, tomato half with flat side facing down. Use flat side of bottom tomato to stand each skewer upright on serving platter. Drizzle with remaining garlic oil and season with salt and pepper. Serve. (Adapted from "The Complete Small Plates Cookbook," American’s Test Kitchen.)

Per skewer: 28 calories, 2 grams protein, 2 grams fat (73% calories from fat), 1.1 grams saturated fat, 1 gram carbohydrate, 5 milligrams cholesterol, 5 milligrams sodium, no fiber.

Monday: Express

For a fast meal, serve ROAST BEEF WRAP WITH HORSERADISH SLAW. For 2 wraps: In a medium bowl, combine 1/4 cup reduced-fat sour cream and 1 tablespoon prepared horseradish. Fold in 1 cup coleslaw mix. Dividing evenly, top 2 (10-inch) whole-grain flour tortillas with 2 cups baby spinach, 8 ounces deli sliced roast beef, 2 ounces sliced 50% light cheddar cheese and the slaw mixture. Roll tightly, folding the sides. Slice on the diagonal and serve. Add BAKED CHIPS and GRAPE TOMATOES to the plate. Enjoy leftover blueberries for dessert.

Shopping List

reduced-fat sour cream, prepared horseradish, coleslaw mix, whole-grain flour tortillas, baby spinach, deli sliced roast beef, sliced 50% light cheddar cheese, baked chips, grape tomatoes.

Tuesday: Meatless

Forget meat tonight when you serve GRILLED CHEESE AND TOMATO PANINIS. Spread sliced Italian bread with pesto; layer with tomato and part-skim mozzarella cheese. Coat outside of bread with cooking spray; brown in a skillet on medium heat, pressing sandwiches with a spatula, until cheese melts. Add SPLIT PEA SOUP.

Make the meal special and add your DEVILED EGGS. For dessert, try PLUMS.

Shopping List

Italian bread, pesto, tomatoes, part-skim mozzarella, cooking spray, split pea soup, ingredients for deviled eggs, plums.

Wednesday: Kids

Serve the kids SWEET AND SOUR MEATBALLS tonight. In a large pot, heat beef gravy (from can or jar) on medium with seedless red raspberry jam to taste. Add any prepared frozen meatballs (thawed); heat through. Stir in some reduced-fat sour cream and chopped fresh parsley. Spoon over cooked NOODLES to serve.

Add GREEN PEAS (from frozen) and SOFT ROLLS. For dessert, how about a big bowl of FRESH STRAWBERRIES?

Shopping List

can or jar beef gravy, seedless red raspberry jam, frozen meatballs, reduced-fat sour cream, fresh parsley, noodles, frozen green peas, soft rolls, fresh strawberries.

Thursday: Budget

You’ll save money, and you’ll love the flavor of QUINOA AND BLACK BEAN SALAD. Serve it with CHICKEN NOODLE SOUP and SESAME BREAD STICKS. PEARS are an easy dessert.

Shopping List

quinoa, canned reduced-sodium black beans, red wine vinegar, coarse salt, black pepper, frozen corn, green bell pepper, pickled jalapeno peppers, fresh cilantro, limes, cumin, olive oil, chicken noodle soup, sesame bread sticks, pears.

QUINOA AND BLACK BEAN SALAD

Servings: makes about 10 cups

Prep time: 20 minutes

Cook time: about 15 minutes

  • For the salad:
  • 1 1/2 cups quinoa
  • 3 cups water
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 1/2 tablespoons red wine vinegar
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 1/2 cups cooked frozen corn
  • 3/4 cup chopped green bell pepper
  • 2 pickled jalapeno peppers, rinsed, seeded and minced
  • 1/4 cup chopped fresh cilantro
  • For the dressing:
  • 5 tablespoons fresh lime juice
  • 1/8 teaspoon coarse salt
  • 1 1/4 teaspoons cumin
  • 1/4 cup olive oil

Rinse quinoa thoroughly in a fine mesh strainer, holding under cold water 2 minutes or until water is clear; drain well. In a 3-quart saucepan, bring water to a boil. Add quinoa; reduce heat to low. Cover; simmer 10 to 12 minutes or until liquid is absorbed. Meanwhile, toss beans with vinegar, salt and pepper. Transfer cooked quinoa to a large bowl; let cool. Add bean mixture, corn, bell pepper, jalapenos and cilantro. Toss to mix.

Dressing: In a small bowl, whisk together lime juice, salt and cumin. Add oil, whisking. Drizzle dressing over salad. Toss to mix.

Per serving: 208 calories, 7 grams protein, 7 grams fat (30% calories from fat), 1 gram saturated fat, 30 grams carbohydrate, no cholesterol, 114 milligrams sodium, 5 grams fiber.

Friday: Heat and Eat

Dinner is almost ready when you use your leftovers to make CHICKEN AND QUINOA. Toss carved, refrigerated cooked chicken breast pieces with the leftover quinoa salad. Moisten with a little olive oil. Serve with MIXED GREENS and WHOLE-GRAIN BREAD. Sliced KIWIS are dessert.

Shopping List

olive oil, mixed greens, whole-grain bread, kiwis.

Saturday: Easy Entertaining

Entertain your friends with CHICKEN PAPRIKA. Serve over NOODLES. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. Buy a CARROT CAKE for dessert.

Shopping List

boneless skinless chicken breasts or thighs, paprika, coarse salt, pepper, olive oil, onion, no-salt-added or regular fire-roasted diced tomatoes, half-and-half, fresh parsley, noodles, romaine, whole-grain rolls, carrot cake.

CHICKEN PAPRIKA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1 pound boneless skinless chicken breasts or thighs, cut into strips
  • 2 1/2 teaspoons paprika, divided
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1 (14.5-ounce) can no-salt-added or regular fire-roasted diced tomatoes, with liquid
  • 1/3 cup half-and-half
  • Chopped fresh parsley for garnish (if desired)

Season the chicken with 1/2 teaspoon of the paprika, salt and pepper. Heat oil in a large nonstick skillet on medium-high. Add chicken; cook 3 minutes per side or until browned. Remove chicken from skillet. Add onion to skillet; cook and stir 5 minutes or until softened. Stir in tomatoes and remaining paprika; bring to a boil. Return chicken and accumulated liquid to skillet. Reduce heat to low; cover and simmer 8 to 10 minutes or until chicken is cooked through. Stir in half-and-half until well blended. When serving, sprinkle with parsley (if desired).

Per serving: 230 calories, 27 grams protein, 9 grams fat (35% calories from fat), 2.5 grams saturated fat, 10 grams carbohydrate, 90 milligrams cholesterol, 198 milligrams sodium, 2 grams fiber.

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7 Day Menu Planner for April 30, 2023

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

Sunday: Family

Prepare your own BAKED HAM for the family dinner. Add a special dish such as MASHED SWEET POTATOES AND APPLES WITH PECAN STREUSEL TOPPING, along with GREEN PEAS (from frozen) and DINNER ROLLS. You'll love how easy RASPBERRY SHORTCAKE can be using sliced pound cake with fresh raspberries and light whipped cream for dessert.

Plan

Save enough ham for Monday; save enough cake for Tuesday.

Shopping List

ham to bake, sweet potatoes, Granny Smith apples, butter, pure vanilla extract, ground cardamom, coarse salt, cooking spray, light brown sugar, pecans, frozen green peas, dinner rolls, pound cake, fresh raspberries, light whipped cream.

MASHED SWEET POTATOES AND APPLES WITH PECAN STREUSEL TOPPING

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: less than 1 hour

  • 2 pounds peeled sweet potatoes, cut into 1-inch cubes
  • 2 large Granny Smith apples, peeled and cut into 1-inch pieces
  • 2 tablespoons softened butter
  • 2 teaspoons pure vanilla extract
  • 1 1/2 teaspoons ground cardamom, divided
  • 1/4 teaspoon coarse salt
  • For the topping:
  • 1/4 cup packed light brown sugar
  • 2 tablespoons butter
  • 1/4 cup chopped pecans

Heat oven to 350 degrees. In a large saucepan, combine potatoes and apples; cover with 1 inch cold water. Bring to a boil on medium-high. Reduce heat to medium-low; cover and cook 15 to 20 minutes or until tender. Drain well; return to pan. Add butter, vanilla, 1 teaspoon cardamom and salt; mash until potatoes are well-blended and smooth. Spoon into 1 1/2-quart baking dish coated with cooking spray. For the topping: In a small bowl, mix together brown sugar, butter and remaining 1/2 teaspoon cardamom until coarse crumbs form. Stir in pecans. Sprinkle mixture over sweet potatoes. Bake 30 minutes or until lightly browned and heated through.

Per serving: 216 calories, 2 grams protein, 8 grams fat (34% calories from fat), 3.9 grams saturated fat, 34 grams carbohydrate, 15 milligrams cholesterol, 169 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

Use the leftover ham for GRILLED HAM AND SWISS CHEESE SANDWICHES on rye. Serve with TOMATO BASIL SOUP and a LETTUCE WEDGE. Fresh PINEAPPLE is your dessert.

Shopping List

Swiss cheese and rye bread for sandwiches, tomato basil soup, lettuce, fresh pineapple.

Tuesday: Kids

The kids will be all over TORTILLA CASSEROLE tonight. Heat oven to 400 degrees. In a 7-by-11-inch baking dish, combine 1 (10- to 13-ounce) package refrigerated cooked carved chicken breasts, 1 (14.75-ounce) can cream-style corn, 1 (15-ounce) can rinsed reduced-sodium black beans and 2 medium seeded and chopped tomatoes until well blended. Smooth top. Cover and bake 35 minutes. Uncover and sprinkle top with 1/2 cup coarsely crushed baked tortilla chips and 1/2 cup shredded 50% light cheddar cheese. Bake 2 more minutes or until tortillas are toasted and cheese is melted. Serve with a chopped LETTUCE SALAD. Slice the leftover CAKE for dessert and top it with sliced PEACHES.

Shopping List

refrigerated cooked carved chicken breasts, canned cream-style corn, canned reduced-sodium black beans, tomatoes, baked tortilla chips, shredded 50% light cheddar cheese, lettuce, peaches.

Wednesday: Meatless

Skip meat and have FETTUCCINE WITH NO-COOK TOMATO SAUCE for an easy meal. In a medium bowl, combine 12 chopped, seeded plum tomatoes, 1/4 cup balsamic vinaigrette, 1/4 cup chopped fresh basil and 1 teaspoon minced garlic; mix well. Toss with hot cooked fettuccine and serve. Add a SPINACH SALAD with hard-boiled EGG WEDGES and GARLIC BREAD. Try FRESH TROPICAL FRUITS for dessert.

Shopping List

plum tomatoes, balsamic vinaigrette, fresh basil, garlic, fettuccine, fresh spinach, eggs, garlic bread, fresh tropical fruits.

Thursday: EXPRESS

LAYERED BEEF SALAD is on the menu tonight! In a glass serving bowl (straight sides if available), layer shredded lettuce, sliced tomatoes and cucumbers, canned artichokes (drained) and strips of deli roast beef and any cheese. Repeat layers once. Top with reduced-fat ranch dressing. To serve, spoon through all layers. Serve with deli MINESTRONE SOUP and FLATBREAD. Buy or make TAPIOCA PUDDING for dessert.

Shopping List

lettuce, tomatoes, cucumbers, canned artichokes, deli roast beef, any cheese, reduced-fat ranch dressing, deli minestrone soup, flatbread, tapioca pudding.

Friday: Budget

It's inexpensive and has lots of flavor, two good reasons to put SANTA FE RICE AND BEANS on the menu tonight. Serve with a SLICED AVOCADO AND LETTUCE SALAD and CORN TORTILLAS. PLUMS are good for dessert.

Shopping List

canola oil, green bell pepper, onion, garlic, unsalted chicken broth, cumin, canned reduced-sodium black beans, canned reduced-sodium pinto beans, canned no-salt-added or regular diced tomatoes with green chilies, frozen shoepeg corn, red wine vinegar, brown rice, reduced-fat sour cream, fresh cilantro, avocado, lettuce, corn tortillas, plums.

SANTA FE RICE AND BEANS

Servings: makes 5 servings

Prep time: 15 minutes

Cook time: about 30 minutes, plus rice

  • 1 tablespoon canola oil
  • 1 medium green bell pepper, diced
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 (14-ounce) can unsalted chicken broth
  • 1 teaspoon cumin
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 (16-ounce) can reduced sodium pinto beans, rinsed
  • 1 (10-ounce) can no-salt-added or regular diced tomatoes with green chilies, with liquid
  • 1 (10-ounce) package frozen shoepeg corn
  • 1 tablespoon red wine vinegar
  • 3 cups cooked brown rice (see NOTE)
  • Reduced-fat sour cream and chopped fresh cilantro for garnish

Heat oil in a large nonstick skillet on medium. Add bell pepper, onion and garlic; cook 6 minutes. Stir in broth and cumin; bring to a boil. Reduce heat to medium-low; cover and simmer 15 minutes. Add both beans, tomatoes, corn and vinegar. Simmer 10 minutes or until heated through. Serve over rice. Garnish as desired.

NOTE: I used boil-in-bag brown rice; it cooks in 10 minutes in microwave.

Per serving: 334 calories, 14 grams protein, 4 grams fat (10% calories from fat), 0.2 gram saturated fat, 62 grams carbohydrate, no cholesterol, 242 milligrams sodium, 12 grams fiber.

Saturday: Easy Entertaining

Invite extra-special friends for the spring flavors in PAN-SEARED PAPRIKA SALMON WITH SPICY GREEN BEANS. Add BROWN RICE, a BIBB LETTUCE SALAD and a BAGUETTE. For dessert, buy a COCONUT CREAM PIE.

Shopping List

skin-on salmon fillets, smoked paprika, coarse salt, black pepper, extra-virgin olive oil, green beans, garlic, jar hot banana pepper rings, brown rice, bibb lettuce, baguette, coconut cream pie.

PAN-SEARED PAPRIKA SALMON WITH SPICY GREEN BEANS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 8 to 12 minutes

  • 4 (6- to 8-ounce) skin-on salmon fillets, 1 inch thick
  • 1 1/4 teaspoons smoked paprika, divided
  • 1/2 teaspoon plus 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon plus 1/4 teaspoon black pepper, divided
  • 1 teaspoon plus 1 tablespoon extra-virgin olive oil, divided
  • 1 pound trimmed green beans
  • 6 cloves garlic, smashed and peeled
  • 2 tablespoons water
  • 1/2 cup hot banana pepper rings (from jar)
  • Additional salt and pepper to taste

Pat salmon dry with paper towels. Sprinkle with 1 teaspoon paprika, 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat 1 teaspoon olive oil in 12-inch nonstick skillet on medium-high until just smoking. Place salmon skin side up in skillet; cook until well browned and center is still translucent when checked with a tip of paring knife (internal temperature of 125 degrees for medium-rare), 4 to 6 minutes per side. Transfer to serving dish and sprinkle with remaining 1/4 teaspoon paprika. Wipe out skillet with paper towels. Heat 1 tablespoon oil in empty skillet on medium-high until just smoking. Add green beans, garlic, 1/2 teaspoon salt and 1/4 teaspoon pepper; cook, stirring often until green beans and garlic turn spotty brown, about 6 minutes. Add 2 tablespoons water; cover and reduce heat to medium, cooking until green beans are softened, about 1 minute. Off heat, stir in banana pepper rings; season with salt and pepper to taste. Serve. (Adapted from "Five-Ingredient Dinners," America’s Test Kitchen.)

Per serving: 311 calories, 38 grams protein, 13 grams fat (36% calories from fat), 2.1 grams saturated fat, 11 grams carbohydrate, 80 milligrams cholesterol, 774 milligrams sodium, 4 grams fiber.

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