health

7 Day Menu Planner for May 21, 2023

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

Sunday: Family

Try these LOUISIANA CRABCAKES for a special family meal. Alongside, make your POTATO SALAD and add COLESLAW and HUSH PUPPIES (from mix). Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough crabcakes and coleslaw for Monday and enough Boston cream pie for Tuesday.

Shopping List

egg, crabcake mix, low-fat mayonnaise, fresh lump or back fin crabmeat, canola oil, ingredients for potato salad, coleslaw, hush puppy mix, Boston cream pie.

LOUISIANA CRABCAKES

Servings: makes 8 servings

Prep time: 15 minutes; Refrigeration time: 30 minutes

Cook time: 15 minutes

  • 1 egg
  • 1 package crabcake mix
  • 2/3 cup low-fat mayonnaise
  • 1 pound fresh lump or back fin crabmeat
  • 1 tablespoon canola oil

In a large bowl, beat egg. Add crabcake mix and mayonnaise; stir until well blended. Add crabmeat; toss gently to combine. Shape mixture into 8 patties. Refrigerate 30 minutes. Heat oil in large nonstick skillet on medium. Add 4 crabcakes; fry about 4 minutes per side until golden brown and cooked through (internal temperature 165 degrees). Repeat with remaining crabcakes, adding additional oil if needed.

Per serving: 183 calories, 15 grams protein, 4 grams fat (22% calories from fat), 0.3 grams saturated fat, 21 grams carbohydrate, 63 milligrams cholesterol, 648 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Celebrate Memorial Day with leftovers and make heated CRABCAKE SANDWICHES on toasted ENGLISH MUFFINS. Add TARTAR SAUCE, CORN ON THE COB and leftover COLESLAW. How about CHOCOLATE CHIP COOKIES with a dollop of CHOCOLATE ICE CREAM for dessert?

Plan

Save enough cookies for Wednesday.

Shopping List

English muffins, tartar sauce, corn on the cob, chocolate chip cookies, chocolate ice cream.

Tuesday: Meatless

CHEESE RAVIOLI WITH MUSHROOMS AND PEAS is a great no-meat dinner. Serve with a ROMAINE SALAD and GARLIC BREAD. Leftover BOSTON CREAM PIE makes a good dessert.

Shopping List

frozen cheese-filled ravioli, olive oil, garlic powder, onion, fresh cremini mushrooms, frozen green peas, sun-dried tomato Alfredo sauce, tomato basil pasta sauce, basil pesto, romaine, garlic bread.

CHEESE RAVIOLI WITH MUSHROOMS AND PEAS

Servings: makes 5 servings

Prep time: 20 minutes

Cook time: about 10 minutes, plus ravioli

  • 1 (24-ounce) bag frozen cheese-filled ravioli (about 45 pieces)
  • 1 tablespoon olive oil
  • 1/4 teaspoon garlic powder
  • 1/2 cup chopped onion
  • 8 ounces fresh cremini mushrooms, sliced
  • 1/2 cup frozen green peas
  • 1/2 cup sun-dried tomato Alfredo sauce
  • 1/2 cup tomato basil pasta sauce
  • 2 teaspoons basil pesto

Cook ravioli according to directions. Meanwhile, heat oil and garlic powder in a large nonstick skillet on medium-high. Add onion, mushrooms and peas. Cook 7 minutes or until onions are softened and mushrooms release their liquid. Stir in Alfredo sauce, pasta sauce and pesto; cook, stirring occasionally, 2 minutes or until hot. Drain ravioli and return to skillet. Pour sauce over ravioli, stirring gently to coat. Heat 2 to 3 minutes; serve.

Per serving: 364 calories, 12 grams protein, 11 grams fat (29% calories from fat), 4.1 grams saturated fat, 45 grams carbohydrate, 24 milligrams cholesterol, 578 milligrams sodium, 3 grams fiber.

Wednesday: Kids

The kids will be happy you are serving BROILED HONEY-SESAME CHICKEN TENDERS for dinner: Marinate chicken tenders in honey teriyaki (or another flavor) marinade (from jar) for 10 minutes, then roll in sesame seeds before broiling on a baking sheet lined with nonstick foil for 5 minutes or until cooked through.

Serve with RICE, GREEN BEANS and WHOLE-GRAIN ROLLS. For dessert, leftover cookies are all you'll want.

Shopping List

chicken tenders, jar honey teriyaki marinade (or another flavor), sesame seeds, rice, green beans, whole-grain rolls.

Thursday: Budget

Go Italian with PANINI CAPRESE for dinner. Cut a 10- to 14-ounce focaccia loaf (olive oil and herb or another flavor) in half horizontally. On bottom half, arrange 8 ounces fresh sliced mozzarella cheese and sliced tomatoes. Sprinkle with 1/2 teaspoon coarse salt and 1/4 teaspoon pepper. Top with fresh basil leaves. Drizzle with 2 tablespoons extra-virgin oil and 2 tablespoons red wine vinegar. Cover with bread top; press down gently. Cut into wedges and serve.

Add BAKED CHIPS. For dessert, FRESH PINEAPPLE is light.

Shopping List

focaccia loaf (olive oil and herb or another flavor), fresh mozzarella cheese, tomatoes, coarse salt, pepper, fresh basil, extra-virgin olive oil, red wine vinegar, baked chips, fresh pineapple.

Friday: Express

One of my favorite fast meals is CHICKEN SALAD STUFFED AVOCADOS: Buy deli chicken salad and add some chopped walnuts and halved grapes. Spoon the mixture into halved avocados that have been coated with lemon juice. Garnish top with paprika.

Serve on MIXED GREENS and add TOMATO WEDGES to the plates, along with OVEN FRIES (from frozen) and CRUSTY BREAD. Enjoy fresh BLUEBERRIES for dessert.

Shopping List

deli chicken salad, walnuts, grapes, avocados, lemons, paprika, mixed greens, tomatoes, frozen oven fries, crusty bread, fresh blueberries.

Saturday: Easy Entertaining

Entertain guests with delicious PORK MEDALLIONS WITH BLUE CHEESE CHIVE TOPPING. Serve with ORZO tossed with a little olive oil and chopped fresh parsley, STEAMED FRESH ASPARAGUS, a BIBB LETTUCE SALAD and a BAGUETTE. For dessert, top STRAWBERRY ICE CREAM with FRESH STRAWBERRIES.

Shopping List

pork tenderloin, pepper, olive oil, crumbled blue cheese, fresh chives, plain breadcrumbs, orzo, fresh parsley, fresh asparagus, bibb lettuce, baguette, strawberry ice cream, fresh strawberries.

PORK MEDALLIONS WITH BLUE CHEESE CHIVE TOPPING

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 1 pound pork tenderloin
  • 1/8 teaspoon freshly ground pepper
  • 2 teaspoons olive oil
  • 2 ounces crumbled blue cheese (1/2 cup)
  • 3 tablespoons finely snipped fresh chives
  • 1 tablespoon plain breadcrumbs

Heat oven to 425 degrees. Cut tenderloin into 1-inch slices. Flatten to 3/4-inch thickness. Sprinkle with pepper. Heat oil in a large nonstick skillet on medium-high heat. Add pork and cook 2 to 3 minutes or until brown, turning once. Transfer pork to a baking sheet covered with nonstick foil. In a small bowl, mix together blue cheese, chives and breadcrumbs, breaking cheese into fine crumbs. Top pork slices evenly with cheese mixture. Bake 8 to 10 minutes or until internal temperature reaches 155 degrees. Serve immediately.

Per serving: 201 calories, 27 grams protein, 9 grams fat (41% calories from fat), 3.8 grams saturated fat, 2 grams carbohydrate, 84 milligrams cholesterol, 235 milligrams sodium, no fiber.

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.

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.

health

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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