health

7 Day Menu Planner for June 04, 2023

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

Sunday: Family

Make family day special and serve ITALIAN ROAST PORK LOIN. Pour 1 cup Italian salad dressing into a resealable plastic bag; add 1 (2- to 3-pound) boneless pork loin. Seal and refrigerate overnight. Remove pork; discard dressing marinade. Pat pork dry and sprinkle it with 1 teaspoon garlic pepper. Place in a shallow pan and roast 1 hour at 350 degrees or until internal temperature reaches 145. Remove from oven; let stand 5 minutes before slicing. Serve with ROASTED RED POTATOES, GREEN BEANS, MIXED GREENS and SOURDOUGH BREAD. Make or buy a BLUEBERRY COBBLER and top it with some VANILLA ICE CREAM.

Plan

Save enough pork and cobbler for Monday.

Shopping List

Italian salad dressing, boneless pork loin, garlic pepper, red potatoes, green beans, mixed greens, sourdough bread, blueberry cobbler, vanilla ice cream.

Monday: Heat and Eat

Use the leftover pork in PORK AND MUSHROOM QUESADILLAS. Serve with a LEAF LETTUCE SALAD. Top the leftover COBBLER with LIGHT WHIPPED CREAM for dessert.

Shopping List

olive oil, fresh sliced cremini mushrooms, green onions, shredded Swiss cheese, large (9- to 10-inch) flour tortillas, leaf lettuce, light whipped cream.

PORK AND MUSHROOM QUESADILLAS

Servings: makes 4 quesadillas

Prep time: 15 minutes

Cook time: about 10 minutes

  • 12 ounces cooked (leftover) pork, sliced 1/4-inch thick
  • 1 tablespoon plus 2 teaspoons olive oil, divided
  • 6 ounces sliced fresh cremini mushrooms
  • 1/3 cup sliced green onions
  • 4 ounces shredded Swiss cheese
  • 4 (9- to 10-inch) flour tortillas

Stack pork slices and cut crosswise in half, then cut each stack lengthwise into matchstick-size pieces; set aside. Heat 1 tablespoon oil in a large nonstick skillet on medium-high until hot. Add mushrooms and onions; stir-fry 1 to 2 minutes or until softened. Remove from skillet; add pork and stir-fry 1 minute. Remove pork and wipe skillet with paper towels. To assemble, sprinkle 2 tablespoons cheese over half of each tortilla. Top each with pork and mushroom mixture. Sprinkle each with remaining cheese. Fold in half, pressing gently. Add 1 teaspoon oil to skillet. Cook quesadillas, 2 at a time, on medium heat for 2 to 4 minutes or until golden and cheese is melted, turning once. Remove quesadillas from skillet; loosely cover with foil to keep warm. Repeat with remaining oil and quesadillas. Cut quesadillas into wedges and serve.

Per quesadilla: 456 calories, 37 grams protein, 18 grams fat (36% calories from fat), 7 grams saturated fat, 36 grams carbohydrate, 89 milligrams cholesterol, 568 milligrams sodium, 4 grams fiber.

Tuesday: Kids

Let the kids celebrate with (any) BURGER NIGHT. They might want to add cheese along with their favorite trimmings. How about some CORN ON THE COB and BABY CARROTS, too? Make S'MORES in the microwave for dessert.

Shopping List

kids' favorite burgers and trimmings, buns, cheese, corn on the cob, baby carrots, marshmallows, graham crackers and chocolate candy for s'mores.

Wednesday: Meatless

Make a no-meat night special with QUICK BEAN CHILI. Add WHOLE-GRAIN BREAD. Sprinkle fresh STRAWBERRIES with powdered sugar for dessert.

Shopping List

canola oil, onion, chili powder, chipotle chili in adobo sauce, cumin, original Rotel Tomatoes & Green Chilies, canned reduced-sodium beans (a variety of pinto, chili, black, cannellini, navy or kidney beans), coarse salt, black pepper, avocado, cilantro, limes, sour cream (as desired), whole-grain bread, fresh strawberries, powdered sugar.

QUICK BEAN CHILI

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1 tablespoon canola oil
  • 1 finely chopped onion
  • 3 tablespoons chili powder
  • 1 to 3 teaspoons minced canned chipotle chili in adobo sauce
  • 2 teaspoons cumin
  • 4 (10-ounce) cans Original Rotel Tomatoes & Green Chilies
  • 4 (15-ounce) cans reduced-sodium beans (a variety of pinto, chili, black, cannellini, navy or kidney beans), rinsed
  • Coarse salt and black pepper to taste
  • Chopped onion, diced avocado, cilantro, lime wedges, sour cream for garnishing, as desired

Heat oil in Dutch oven on medium-high until shimmering. Add onion, cook 5 minutes or until softened. Stir in chili powder, chipotle and cumin and cook 30 seconds or until fragrant. Stir in tomatoes and their juices and bring to simmer. Reduce heat to medium low, cover and simmer gently, stirring occasionally for 15 minutes. Process 2 cups chili in blender until smooth, about 1 minute. Stir puree and beans into pot and bring to brief simmer. Season with salt and pepper to taste. Garnish as desired with chopped onion, diced avocado, cilantro, lime wedges and sour cream. (Adapted from "The Complete Modern Pantry," America’s Test Kitchen.)

Per serving: 207 calories, 12 grams protein, 2 grams fat (9% calories from fat), 0.2 grams saturated fat, 41 grams carbohydrate, no cholesterol, 981 milligrams sodium, 15 grams fiber.

Thursday: Budget

For a festive dinner, try BAKED BEANS-TUNA CHEF SALAD. Divide among 4 dinner plates: 1 (12-ounce) bunch romaine, cut into 1/2-inch pieces. On top, arrange 2 to 4 cooked eggs (cut into 6 pieces each), 2 (5-ounce) cans drained and flaked albacore tuna, 1 cup halved grape tomatoes and 1 (16-ounce) can reduced-sodium vegetarian baked beans (such as Bush’s). Drizzle with 4 tablespoons Italian dressing (or your favorite flavor). Serve with CRUSTY BREAD. Sprinkle fresh PEACHES with nutmeg for an easy dessert.

Shopping List

romaine lettuce, eggs, canned albacore tuna, grape tomatoes, canned reduced-sodium vegetarian baked beans, Italian dressing (or your favorite flavor), crusty bread, fresh peaches, nutmeg.

Friday: Express

Make GARDEN BLTs for a quick meal. Spread 8 slices whole-grain toast with low-fat mayonnaise. For each sandwich, layer 1 slice toast with 2 slices each cooked bacon and tomatoes, 8 thin slices cucumber, 1 thin slice sweet onion, 1 medium lettuce leaf and coarse salt and pepper to taste. Top with remaining toast. Cut in half on the diagonal. Serve with HASH BROWN POTATOES (refrigerated). FRESH BLUEBERRIES with light whipped cream will satisfy your sweet tooth.

Shopping List

whole-grain bread, low-fat mayonnaise, bacon, tomatoes, cucumber, sweet onion, leaf lettuce, coarse salt, pepper, refrigerated hash brown potatoes, fresh blueberries, light whipped cream.

Saturday: Easy Entertaining

Extend an invitation to special friends for ARROZ CON POLLO. Serve it with a RED-TIP LETTUCE SALAD and BAGUETTES. A simple dessert, MERINGUE COOKIES and RASPBERRY SORBET, is a perfect ending.

Shopping List

coarse salt, paprika, black pepper, bone-in skinless chicken breasts and thighs, canola oil, red bell pepper, onion, long-grain rice, garlic, canned unsalted chicken broth, saffron or turmeric, frozen green peas, Spanish olives with pimentos, red-tip lettuce, baguettes, meringue cookies, raspberry sorbet.

ARROZ CON POLLO

Servings: makes 12 servings

Prep time: 20 minutes

Cook time: less than 40 minutes; standing time: 5 minutes

  • 1 teaspoon coarse salt
  • 1/4 teaspoon each paprika and black pepper
  • 2 pounds bone-in skinless chicken breasts
  • 1 1/2 pounds bone-in skinless chicken thighs
  • 1 tablespoon canola oil
  • 1 red bell pepper cut into 2-inch strips
  • 1 coarsely chopped medium onion
  • 1 cup long-grain rice
  • 2 cloves minced garlic
  • 1 (14-ounce) can unsalted chicken broth
  • 1/4 teaspoon crushed saffron or turmeric
  • 1 1/2 cups frozen tiny green peas, thawed
  • 1/4 cup sliced Spanish olives with pimentos

Mix salt, paprika and pepper. Sprinkle evenly over chicken. Heat oil in a large skillet on medium. Add chicken; cook 5 to 6 minutes per side or until golden. Remove chicken from skillet. Pour off all but 1 tablespoon fat from skillet. Add bell pepper and onion; cook and stir about 5 minutes or until softened. Stir in rice and garlic. Continue to cook about 1 minute. Stir in broth and saffron or turmeric. Bring to boil. Return chicken to skillet; cover. Reduce heat to low and cook 20 minutes or until chicken is 165 degrees and rice is tender. Remove from heat. Stir in peas; cover. Let stand 5 minutes before serving. Garnish with olives.

Per serving: 218 calories, 24 grams protein, 6 grams fat (25% calories from fat), 1.2 grams saturated fat, 16 grams carbohydrate, 87 milligrams cholesterol, 307 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for May 28, 2023

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

Sunday: Family

Splurge on family day and prepare your own LEG OF LAMB along with these HERB-ROASTED DIJON POTATOES: Heat oven to 425 degrees. In a large bowl, mix together 5 tablespoons Dijon mustard, 2 tablespoons olive oil, 1 clove minced garlic and 1/2 teaspoon Italian seasoning. Add 2 pounds red potato chunks; toss to coat. Spoon into a shallow baking pan coated with cooking spray. Bake, stirring occasionally, 35 to 40 minutes or until fork-tender.

Add a GRAPE TOMATO AND BROCCOLI FLORET SALAD (halve the tomatoes and toss both vegetables with a light vinaigrette) and DINNER ROLLS on the side. For dessert, top slices of ANGEL FOOD CAKE with STRAWBERRIES.

Plan

Save enough lamb, tomato-broccoli salad and cake for Monday. Save enough strawberries for Tuesday.

Shopping List

leg of lamb, Dijon mustard, olive oil, garlic, Italian seasoning, red potatoes, cooking spray, grape tomatoes, fresh broccoli, light vinaigrette, dinner rolls, angel food cake, strawberries.

Monday: Heat and Eat

Make LAMB SANDWICHES ON ROSEMARY (or another) BREAD. Brush the bread with olive oil and layer it with lamb slices, roasted red peppers, goat cheese and arugula. Serve with leftover TOMATO-BROCCOLI SALAD. Drizzle chocolate syrup over the leftover CAKE for dessert.

Shopping List

rosemary (or another) bread, olive oil, roasted red peppers, goat cheese, arugula, chocolate syrup.

Tuesday: Meatless

Prepare TOMATO SOUP WITH ORZO AND WHITE BEANS for a flavorful no-meat soup. In a medium pot over medium heat, cook 1 large chopped onion, 1 small chopped green bell pepper, 2 minced cloves garlic, 1 teaspoon dried oregano and 1 tablespoon olive oil for 6 minutes or until softened. Add 1/3 cup orzo, 2 (14 1/2-ounce) cans diced tomatoes with basil, garlic and onions (with liquid), 1 (15-ounce) can rinsed reduced-sodium white beans, 2 (14-ounce) cans unsalted vegetable broth, and coarse salt and pepper to taste; bring to a boil. Reduce heat and cook 7 to 9 minutes or until orzo is tender but still firm. Stir 3 tablespoons freshly grated Parmesan into the soup and ladle into bowls.

Serve with GRILLED CHEESE SANDWICHES. For dessert, spoon leftover STRAWBERRIES over VANILLA ICE CREAM.

Plan

Save enough ice cream for Friday.

Shopping List

onion, green bell pepper, garlic, dried oregano, olive oil, orzo, canned diced tomatoes with basil, garlic and onions, canned reduced-sodium white beans, unsalted vegetable broth, coarse salt, pepper, Parmesan cheese, bread and cheese for sandwiches, vanilla ice cream.

Wednesday: Budget

GROUND BEEF AND PASTA SKILLET PRIMAVERA is a low-cost, high-flavor meal. Add a MIXED GREEN SALAD and CRUSTY BREAD. TROPICAL FRUIT is good for dessert.

Shopping List

96% lean ground beef, reduced-sodium beef broth, whole-wheat rotini pasta, zucchini or yellow squash, canned no-salt-added diced tomatoes, Italian seasoning, mixed greens, crusty bread, tropical fruit.

GROUND BEEF AND PASTA SKILLET PRIMAVERA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 15 to 18 minutes

  • 1 pound 96% lean ground beef
  • 1 (14 1/2-ounce) can reduced-sodium beef broth
  • 1 cup uncooked whole-wheat rotini pasta
  • 2 zucchini or yellow squash, cut in half lengthwise, then crosswise into 1/2-inch slices
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes
  • 1 1/2 teaspoons Italian seasoning

Heat large nonstick skillet on medium. Add ground beef; cook 6 to 7 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Pour off drippings. Stir in broth, pasta, squash, tomatoes and Italian seasoning; bring to a boil. Reduce heat, cover and cook 9 to 11 minutes or until pasta and squash are almost tender and sauce is slightly thickened, stirring occasionally.

Per serving: 264 calories, 29 grams protein, 5 grams fat (18% calories from fat), 2 grams saturated fat, 28 grams carbohydrate, 66 milligrams cholesterol, 138 milligrams sodium, 4 grams fiber.

Thursday: Express

Pick up a ROTISSERIE CHICKEN or two and serve with BAKED POTATOES topped with BROCCOLI AND CHEESE SAUCE (from frozen). Add WHOLE-GRAIN ROLLS. Stop by the bakery for BROWNIES for something sweet.

Plan

Save 2 cups chopped chicken and enough brownies for Friday.

Shopping List

rotisserie chicken(s), potatoes to bake, frozen broccoli and cheese sauce, whole-grain rolls, brownies.

Friday: Kids

Let the kids help prepare TEX-MEX CHICKEN POT PIE. The whole family will enjoy it with deli CARROT-RAISIN SALAD. Then, everyone will line up for warmed leftover BROWNIES topped with a dollop of leftover ICE CREAM and chocolate sprinkles.

Shopping List

large tortillas, canned condensed less-fat less-sodium cream of mushroom soup, frozen vegetables for soup, canned chopped mild green chiles, fresh cilantro, cooking spray, deli carrot-raisin salad, chocolate sprinkles.

TEX-MEX CHICKEN POT PIE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 45 minutes

  • 2 large tortillas, warmed (see NOTE)
  • 1 (10 3/4-ounce) can condensed less-fat less-sodium cream of mushroom soup
  • 2 cups cooked chicken or 1 (12-ounce) can drained chicken breast
  • 1 (16-ounce) package frozen vegetables for soup, thawed and drained
  • 1 (4-ounce) can mild chopped green chiles
  • 1/3 cup chopped fresh cilantro

Heat oven to 375 degrees. Line the bottom of a 9-inch pie plate with a tortilla. In a large bowl, mix soup, chicken, vegetables, chiles and cilantro. Spoon into lined pie plate. Top with the other tortilla. Coat with cooking spray. Cover with foil and bake 20 minutes. Uncover and bake 25 more minutes or until top is golden and filling is hot. Cut into 6 wedges and serve immediately.

NOTE: To warm tortillas, roll them in damp paper towels and microwave on high (100% power) for 20 seconds.

Per serving: 203 calories, 17 grams protein, 4 grams fat (20% calories from fat), 1.1 grams saturated fat, 24 grams carbohydrate, 37 milligrams cholesterol, 412 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

Our guests enjoyed THAI SHRIMP WITH PASTA. Serve the combo with a BIBB LETTUCE SALAD and a BAGUETTE. For dessert, buy FRUIT TARTS to keep it simple.

Shopping List

dried lemongrass stalks, dry white wine, garlic powder, coarse salt, Szechwan seasoning, cornstarch, fresh or frozen cooked shrimp, angel hair pasta, fresh spinach, salted nuts (such as cashews or almonds), bibb lettuce, baguette, fruit tarts.

THAI SHRIMP WITH PASTA

Servings: makes 4 servings

Prep time: about 25 minutes

Cook time: about 10 minutes, plus pasta

  • 3 dried lemongrass stalks (see NOTE)
  • 3 cups hot water
  • 1/2 cup dry white wine
  • 1 teaspoons garlic powder
  • 1/4 teaspoon coarse salt
  • 2 teaspoons Szechwan seasoning
  • 2 tablespoons cornstarch mixed with 2 tablespoons water
  • 1 pound fresh shrimp, peeled and deveined, or cleaned frozen cooked shrimp (thawed and tails removed)
  • 6 ounces angel hair pasta
  • 5 cups torn fresh spinach leaves
  • 1/4 cup salted nuts (such as cashews or almonds)

Place lemongrass and hot water in a 1-quart microwave-safe glass measuring cup; cover and microwave on high (100% power) for 5 minutes; cool. Remove lemongrass to cutting board, reserving water. Slice lemongrass lengthwise and finely chop. In a large nonstick skillet, combine lemongrass, reserved water, wine, garlic powder, salt and Szechwan seasoning; bring to a boil. Stir in cornstarch mixture; cook and stir 1 to 2 minutes or until mixture thickens slightly. Add shrimp and cook 3 to 4 minutes or until it turns pink. (If using frozen shrimp, cook 2 minutes.) Meanwhile, cook pasta according to directions; drain and rinse. Return pasta to cooking pot. Add spinach and shrimp mixture to pasta; toss. Garnish with nuts before serving.

Note: Look for lemongrass stalks in the spice aisle.

Per serving: 327 calories, 28 grams protein, 5 grams fat (15% calories from fat), 1 gram saturated fat, 40 grams carbohydrate, 159 milligrams cholesterol, 332 milligrams sodium, 2 grams fiber.

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.

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