health

7 Day Menu Planner for July 16, 2023

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

Sunday: Family

Gather the family for your special recipe of GRILLED PORK LOIN. While the grill is hot, make GRILLED SRIRACHA CAULIFLOWER STEAKS: Cut 1 head cauliflower into 1/2-inch steaks, cutting through the core. Brush with olive oil and sprinkle with coarse salt. Place on medium grill. Turn after 5 minutes and brush with sriracha sauce. Turn again after 5 minutes and brush other side with sauce. Turn several times at 5-minute intervals or until tender, brushing with sauce after each turn. Remove from heat.

Add GREEN PEAS for a pretty plate and WHOLE-GRAIN BREAD. FRESH APPLE SQUARES are a delicious dessert.

Plan

Save enough pork and apple squares for Monday.

Shopping List

pork loin to grill, head cauliflower, olive oil, coarse salt, sriracha sauce, green peas, whole-grain bread, cooking spray, flour, old-fashioned oats, light brown sugar, lemon, baking powder, cinnamon, nutmeg, canola oil, apple juice concentrate, Granny Smith apples, walnuts.

FRESH APPLE SQUARES

Servings: makes 16 squares

Prep time: 15 minutes

Cook time: 30 to 35 minutes

  • 1 1/2 cups flour
  • 1 cup old-fashioned oats
  • 1 cup packed light brown sugar
  • 1 teaspoon freshly grated lemon zest
  • 3/4 teaspoon baking powder
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 3 tablespoons canola oil
  • 1/4 cup apple juice concentrate, thawed
  • 2 medium Granny Smith apples, peeled, cored and thinly sliced
  • 1/4 cup coarsely chopped walnuts

Heat oven to 350 degrees. Coat a 9-inch square baking pan with cooking spray. Combine flour, oats, brown sugar, lemon zest, baking powder, salt, cinnamon and nutmeg in a large bowl. Work in oil and apple juice concentrate with your fingers until coarse crumbs form. Firmly press 2 cups of the oat mixture into prepared pan. Arrange apples over crust in three rows. Mix walnuts into remaining oat mixture. Sprinkle walnut mixture evenly over apples and pat firmly into an even layer. Bake until top is golden brown and apples are tender when pierced with a sharp knife, 30 to 35 minutes. Cool completely on a wire rack before cutting into squares to serve.

Per square: 168 calories, 2 grams protein, 4 grams fat (23% calories from fat), 0.4 gram saturated fat, 31 grams carbohydrate, no cholesterol, 88 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Everyone will line up for PORK PANINIS! Heat a ridged grill pan or large nonstick skillet. Meanwhile, lay 8 (1/2-inch-thick) slices from any country white bread loaf on a cutting board; coat with cooking spray. Turn 4 slices; spread other side of these slices with 1 tablespoon bottled mango chutney. Turn and top remaining 4 slices with 2 slices each leftover pork, slices of red onion, roasted red peppers (from 12-ounce jar, drained) and 4 slices Jarlsberg or other cheese. Cover with other slices of bread, chutney side down. Grill 4 to 5 minutes, turning once, until cheese melts. Remove to cutting board and halve.

Serve with VEGGIE CHIPS. For dessert, munch on leftover APPLE SQUARES.

Shopping List

any country white bread loaf, cooking spray, bottled mango chutney, red onion, jar of roasted red peppers, Jarlsberg or other cheese, veggie chips.

Tuesday: Meatless

It's fast and delicious, so ZUCCHINI A LA TOSCANA won't disappoint. Cook 8 ounces of your favorite pasta; drain. Meanwhile, heat 1 tablespoon olive oil in a large nonstick skillet on low. Add 4 cloves minced garlic and cook 2 to 3 minutes or until golden. Stir in 3 cups garden vegetable pasta sauce and 1/4 cup chopped fresh parsley. Add 1 1/2 pounds zucchini (halved lengthwise and sliced), 1/8 teaspoon coarse salt and 1/8 teaspoon pepper. Cook, covered, 20 to 30 minutes or until zucchini is tender. Spoon over pasta. Serve with a SPINACH SALAD and GARLIC BREAD. NECTARINES are your dessert.

Shopping List

your favorite pasta, olive oil, garlic, garden vegetable pasta sauce, fresh parsley, zucchini, coarse salt, pepper, fresh spinach, garlic bread, nectarines.

Wednesday: Kids

Call them PIZZA BAKED POTATOES, and then call the kids. Bake 4 medium potatoes; meanwhile, heat 1 1/2 cups chunky spaghetti sauce. Spoon sauce over slashed hot baked potatoes. Sprinkle with 1 cup shredded part-skim mozzarella cheese. Garnish with the kids' favorite pizza toppings. Serve with CARROT SALAD. For dessert, fresh APRICOTS are quick.

Shopping List

baking potatoes, chunky spaghetti sauce, shredded part-skim mozzarella cheese, kids' favorite pizza toppings, carrot salad, fresh apricots.

Thursday: Budget

We really liked OVEN-FRIED BACON-WRAPPED CHICKEN THIGHS. Have fun with purple (or other) CORN ON THE COB and add SLICED TOMATOES and CRUSTY ROLLS. Fresh PEACHES are dessert.

Tip

We really liked OVEN-FRIED BACON-WRAPPED CHICKEN THIGHS. Have fun with purple (or other) CORN ON THE COB and add SLICED TOMATOES and CRUSTY ROLLS. Fresh PEACHES are dessert.

Shopping List

bacon, bone-in skinless chicken thighs, cornmeal, coarse salt, smoked paprika, pepper, cooking spray, purple (or other) corn on the cob, tomatoes, crusty rolls, fresh peaches.

OVEN-FRIED BACON-WRAPPED CHICKEN THIGHS

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: about 40 minutes

  • 8 slices bacon
  • 8 bone-in skinless chicken thighs
  • 1/2 cup cornmeal
  • 1 teaspoon coarse salt
  • 1 teaspoon smoked paprika
  • 1 teaspoon pepper

Heat oven to 350 degrees. Microwave bacon 30 seconds to 1 minute on high (100% power) or until limp. Wrap thighs with the bacon. In a flat dish, combine cornmeal, salt, paprika and pepper. Coat chicken in mixture. Arrange on wire rack coated with cooking spray; place in a foil-lined broiler pan. Coat chicken with cooking spray. Bake 30 minutes; turn, bake 10 more minutes or until internal temperature reaches 165 degrees.

Per serving: 272 calories, 32 grams protein, 13 grams fat (44% calories from fat), 3.8 grams saturated fat, 5 grams carbohydrate, 163 milligrams cholesterol, 441 milligrams sodium, 1 gram fiber.

Friday: Express

Try some CHICKEN SAUSAGE, PEPPERS AND ONIONS for dinner. Heat 1 tablespoon canola oil in a large skillet on medium-high. Arrange 2 packages (about 14 ounces) chicken sausages on one side of skillet; cover and cook 6 minutes. Cut 2 green bell peppers into strips and add to other side of skillet; cook 2 minutes. Meanwhile, cut 1 medium onion in half lengthwise, then lengthwise again into thin strips; add to peppers. Turn sausages. Cook 6 minutes, stirring occasionally, until sausages are lightly charred and cooked through and vegetables are lightly browned and softened.

Serve with a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. Pop some FRESH BLUEBERRIES in your mouth for dessert.

Shopping List

canola oil, chicken sausages, green bell peppers, onion, packaged green salad, whole-grain rolls, fresh blueberries.

Saturday: Easy Entertaining

Invite friends for a special dinner of GRILLED LIME-MINT SHRIMP. Serve with RICE and SUGAR SNAP PEAS and a BAGUETTE.

Make MANGO SPLITS for dessert: Place mango slices on a dessert plate (or banana split dish); spoon dabs of vanilla ice cream in center of the mango slices; drizzle with caramel sauce and top with light whipped cream.

Shopping List

wooden or metal skewers, spiced rum or other flavored rum or rum extract, limes, fresh mint, honey, olive oil, garlic powder, coarse salt, large shrimp (peeled, deveined, tails left on), rice, sugar snap peas, baguette, mangoes, vanilla ice cream, caramel sauce, light whipped cream.

GRILLED LIME-MINT SHRIMP

Servings: makes 4 servings

Prep time: 15 minutes; marinating time: 20 minutes

Cook time: 8 minutes

  • 4 (12-inch) wooden or metal skewers
  • 1/3 cup spiced rum or other flavored rum or rum extract
  • 1/4 cup lime juice
  • 1/4 cup chopped fresh mint leaves
  • 3 tablespoons honey, divided
  • 1 tablespoon olive oil
  • 1 teaspoon lime zest
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon coarse salt
  • 1 pound large shrimp, peeled, deveined, tails left on

If using wooden skewers, soak in water for 30 minutes. In small bowl, combine rum, lime juice, chopped mint, honey, oil, lime zest, garlic powder and salt. Reserve 2 tablespoons rum mixture. Transfer remaining rum mixture to resealable plastic food storage bag. Add shrimp to bag. Marinate in refrigerator 20 minutes, turning once. Preheat grill for direct-heat grilling. Remove shrimp from marinade; discard marinade. Skewer shrimp and grill 8 minutes or until opaque and cooked through, turning once. Arrange skewers on serving platter. Brush with reserved rum mixture before serving.

Per serving: 96 calories, 15 grams protein, 2 grams fat (17% calories from fat), 0.2 gram saturated fat, 4 grams carbohydrate, 143 milligrams cholesterol, 374 milligrams sodium, no fiber.

health

7 Day Menu Planner for July 09, 2023

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

Sunday: Family

For a special family meal, serve STEAK AU POIVRE, along with ROASTED BABY CARROTS, STEAMED FRESH ASPARAGUS and DINNER ROLLS. Make or buy a PEACH COBBLER for dessert and top it with a dab of VANILLA ICE CREAM.

Plan

Grill 2 extra steaks for Monday and make Monday's mashed potatoes tonight.

Shopping List

coarse grind black pepper, garlic salt, boneless strip steaks, unsalted beef broth, cognac or brandy or brandy extract, heavy cream, baby carrots, fresh asparagus, dinner rolls, peach cobbler, vanilla ice cream.

STEAK AU POIVRE

Servings: makes 4 servings (2 steaks)

Prep time: 15 minutes

Cook time: 11 to 15 minutes

  • 1 tablespoon coarse grind black pepper
  • 1/2 teaspoon garlic salt
  • 2 boneless strip steaks
  • For the sauce:
  • 1/3 cup unsalted beef broth
  • 3 tablespoons cognac or brandy (see NOTE)
  • 1/3 cup heavy cream

Combine pepper and garlic salt; press evenly onto steaks. Place steaks on grill over medium, ash-covered coals. Grill, covered, 11 to 14 minutes (or 11 to 15 minutes over medium heat on preheated gas grill) for medium-rare doneness, turning occasionally.

For the sauce: Heat nonstick saucepan on medium. Add broth; cook and stir 2 minutes. Add cognac; simmer 3 minutes. Stir in cream; increase heat to medium-high. Cook 10 minutes or until sauce is slightly thickened, stirring often. Serve over steaks.

NOTE: Substitute cognac or brandy with 2 or 3 teaspoons brandy extract plus 3 tablespoons water.

Per serving: 303 calories, 37 grams protein, 15 grams fat (46% calories from fat), 7.7 grams saturated fat, 1 gram carbohydrate, 121 milligrams cholesterol, 511 milligrams sodium, no fiber.

Monday: Heat and Eat

Use leftover steak for BEEF AND POTATO QUESADILLAS. Chop leftover steak; set aside. Combine mashed potatoes, 1/2 cup chopped red bell pepper and 1/2 teaspoon garlic powder. Microwave on high (100% power) 3 minutes or until hot. Add steak and mix well. Divide mixture and spread on half of 4 (10-inch) flour tortillas to 1/2 inch from edge. Sprinkle each tortilla with 1/4 cup shredded Mexican-blend cheese. Fold over and coat one side with cooking spray. Heat a large nonstick skillet on medium-high; add 2 tortillas (coated side down) and cook 4 to 5 minutes on each side or until golden and crispy. Coat tops with cooking spray (away from heat) before turning. Repeat with 2 more quesadillas.

Serve with your favorite SALSA, along with deli CARROT SALAD. Fresh BLUEBERRIES are your dessert.

Plan

Save enough carrot salad for Friday. Cook Tuesday's rice tonight.

Shopping List

potatoes to mash, red bell pepper, garlic powder, flour tortillas, shredded Mexican-blend cheese, cooking spray, salsa, deli carrot salad, blueberries.

Tuesday: Budget

Control food costs with FRIED RICE. Heat 1 tablespoon peanut oil in large nonstick skillet or wok on medium-high. Add 1 clove minced garlic; stir-fry 30 seconds. Add 1 cup (about 4 ounces) thinly sliced napa cabbage, 3/4 cup fresh or frozen peas (thawed) and 1/3 cup diced ham (or other cooked meat). Stir-fry 30 seconds. Add 4 cups chilled cooked rice, 1/3 cup sliced green onions and 1 tablespoon less-sodium soy sauce. Stir-fry 2 minutes. Push rice to one side of skillet. Pour in 3 lightly beaten eggs. Cook, without stirring, for 30 seconds. Continue stir-frying by combining eggs with rice mixture until eggs are thickened and no visible liquid egg remains. Spoon onto serving platter and garnish with sliced green onion tops.

Serve with a SPINACH SALAD and SESAME BREAD STICKS. Enjoy APRICOTS for dessert.

Shopping List

peanut oil, garlic, napa cabbage, fresh or frozen peas, diced ham or other cooked meat, rice, green onions, less-sodium soy sauce, eggs, fresh spinach, sesame bread sticks, apricots.

Wednesday: Express

For a quick meal, make deli SEAFOOD SALAD SANDWICHES on WHOLE-WHEAT ENGLISH MUFFINS, topped with LETTUCE. Serve with TOMATO BASIL SOUP and CRACKERS. Slice WATERMELON for dessert.

Shopping List

deli seafood salad, whole-wheat English muffins, lettuce, tomato basil soup, crackers, watermelon.

Thursday: Meatless

"Mm-mm good" was the response to ONION PIE. Serve with STEAMED FRESH BROCCOLI and SLICED TOMATOES. Cool off with a small serving of STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Friday.

Shopping List

refrigerated pie crust, butter, sweet onion (such as Vidalia), reduced-fat cream cheese, egg, 1% milk, coarse salt, hot sauce, fresh broccoli, tomatoes, strawberry ice cream.

ONION PIE

Servings: makes 6 wedges

Prep time: 15 minutes

Cook time: 45 minutes; standing time: 10 minutes

  • 1 refrigerated pie crust
  • 1 tablespoon butter
  • 2 cups chopped sweet onions (such as Vidalia)
  • 1 (8-ounce) package reduced-fat cream cheese, softened
  • 1 egg
  • 1/2 cup 1% milk
  • 1/2 teaspoon coarse salt
  • Dash of hot sauce

Heat oven to 350 degrees. Place crust in a 9-inch pie plate as directed; set aside. Melt butter in a large nonstick skillet on medium. Add onion; cook 5 to 7 minutes or until softened, but not browned, stirring occasionally. Spoon onion into pie crust. In a medium bowl, beat cheese and egg with electric mixer until smooth. Blend in milk, salt and hot sauce. Pour mixture over onion. Bake 45 minutes or until set. Let stand 10 minutes before serving.

Per serving: 296 calories, 8 grams protein, 20 grams fat (58% calories from fat), 10.6 grams saturated fat, 24 grams carbohydrate, 71 milligrams cholesterol, 546 milligrams sodium, 1 gram fiber.

Friday: Kids

Bring on KIWI PEANUT BUTTER WRAPS for kids' night. For one serving: Spread a small flour tortilla with peanut butter. Top the nearest half of the tortilla with about 2 tablespoons of whipped cream cheese and diced kiwi. Roll up like a burrito and gobble it up like a kid.

Serve with leftover CARROT SALAD. Leftover ICE CREAM is dessert.

Shopping List

small tortillas, peanut butter, whipped cream cheese, kiwis.

Saturday: Easy Entertaining

It's simple and good, two reasons to invite friends for SPANISH CHICKEN SKILLET. Serve with BROWN RICE, fresh GREEN BEANS, a MIXED GREEN SALAD and SOURDOUGH BREAD. Buy a CHEESECAKE and top with FRESH RASPBERRIES for dessert.

Shopping List

flour, paprika, garlic powder, coarse salt, thyme, black pepper, boneless skinless chicken breasts, olive oil, green bell pepper, onion, no-salt-added diced tomatoes, unsalted chicken broth, crushed red pepper, brown rice, fresh green beans, mixed greens, sourdough bread, cheesecake, fresh raspberries.

SPANISH CHICKEN SKILLET

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1/4 cup flour
  • 2 teaspoons paprika
  • 1/2 teaspoon garlic powder
  • 1 teaspoon coarse salt
  • 1 teaspoon thyme
  • 1/4 teaspoon black pepper
  • 6 (5- to 6-ounce) boneless skinless chicken breasts
  • 2 tablespoons olive oil
  • 1 large green bell pepper, cut into thin strips
  • 1 large onion, cut into 1/2-inch wedges
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, with liquid
  • 1/2 cup unsalted chicken broth
  • 1/2 teaspoon crushed red pepper

In a pie plate, mix together flour, paprika, garlic powder, salt, thyme and black pepper. Coat chicken with 2 tablespoons of mixture. Heat oil in a large nonstick skillet on medium-high. Add chicken; cook 3 minutes per side or until browned. Remove from skillet, cover to keep warm. Add bell pepper and onion to skillet; cook and stir 8 minutes or until softened. Stir in tomatoes, broth and remaining flour mixture. Bring to a boil, stirring frequently. Add red pepper. Return chicken and accumulated liquid to skillet. Reduce heat to low; cover and simmer 10 minutes or until chicken is cooked through. Serve.

Per serving: 270 calories, 34 grams protein, 8 grams fat (29% calories from fat), 1.5 grams saturated fat, 13 grams carbohydrate, 104 milligrams cholesterol, 405 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for July 02, 2023

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

Sunday: Family

For a simple summer meal on family day, buy a smoked TURKEY BREAST and serve it with deli BROCCOLI SALAD. Make your own MACARONI SALAD and add CRUSTY BREAD. COCONUT CAKE is dessert.

Plan

Save enough turkey, macaroni salad and cake for Monday.

Shopping List

smoked turkey breast, deli broccoli salad, ingredients for macaroni salad, crusty bread, coconut cake.

Monday: Heat and Eat

Make beautiful and easy APPLE PECAN TURKEY SALAD WITH HONEY MUSTARD DRESSING using the leftover turkey. Add leftover MACARONI SALAD and WHOLE-GRAIN ROLLS on the side. Cut some leftover CAKE for dessert.

Shopping List

honey, whole-grain Dijon mustard, apple cider vinegar, olive oil, garlic, coarse salt, pepper, red-tipped lettuce, blueberries, Gala apple, red onion, pecans, whole-grain rolls.

APPLE PECAN TURKEY SALAD WITH HONEY MUSTARD DRESSING

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 10 minutes

  • For the dressing:
  • 1/4 cup honey
  • 3 tablespoons whole-grain Dijon mustard
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons olive oil
  • 1 clove garlic, minced
  • 1/2 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • For the salad:
  • 6 cups red-tipped lettuce
  • 1 1/2 cups blueberries
  • 1 Gala apple, cored and sliced
  • 1/2 cup thinly sliced red onion
  • 1/2 cup toasted pecans
  • 1 pound boneless turkey breast, sliced

Whisk all dressing ingredients together in a small bowl. To assemble: In a large bowl, combine lettuce, blueberries, apple, onion and pecans and mix with 1/2 cup dressing. Arrange sliced turkey over lettuce and drizzle with additional dressing. (Recipe courtesy of Gwynn Galvin, SwirlsOfFlavor.com.)

Per serving: 461 calories, 38 grams protein, 18 grams fat (35% calories from fat), 2.2 grams saturated fat, 39 grams carbohydrate, 98 grams cholesterol, 556 milligrams sodium, 5 grams fiber.

Tuesday: Kids

The kids will enjoy MEXICAN TORTILLA SOUP. Brown 1 pound lean ground beef and drain. Add 2 (16-ounce) jars of chunky salsa, 2 (14-ounce) cans unsalted beef broth and 1 cup frozen corn (thawed). Bring to a boil. Reduce heat to low; simmer 5 minutes or until heated through. Top with crushed baked tortilla chips and serve.

Add CHEESE TOAST and a CHOPPED LETTUCE SALAD. SLICED CANTALOUPE is good for dessert.

Shopping List

lean ground beef, chunky salsa, unsalted beef broth, frozen corn, baked tortilla chips, bread and cheese for toast, lettuce, cantaloupe.

Wednesday: Meatless

WHOLE-WHEAT PASTA PRIMAVERA is packed with nutrients and fiber and makes a high-flavor, no-meat meal. Serve it with a MIXED GREEN SALAD and GARLIC BREAD. PAPAYA is just right for dessert.

Shopping List

whole-wheat or multigrain spaghetti, teriyaki marinade or sauce or all-purpose Asian sauce, dry sherry, canola or chili oil, fresh asparagus, carrots, onion, yellow squash, sliced fresh mushrooms, dark or roasted sesame oil, mixed greens, garlic bread, papaya.

WHOLE-WHEAT PASTA PRIMAVERA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus pasta

  • 8 ounces whole-wheat or multigrain spaghetti
  • 1/3 cup teriyaki marinade or sauce or all-purpose Asian sauce
  • 1 tablespoon dry sherry
  • 2 tablespoons water
  • 2 tablespoons canola or chili oil (see NOTE)
  • 3/4 pound fresh asparagus, cut diagonally into 2-inch pieces
  • 1 medium carrot, cut into matchstick pieces
  • 1 medium onion, sliced
  • 1 yellow squash, cut into matchstick pieces
  • 8 ounces fresh mushrooms, sliced
  • 1 tablespoon dark or roasted sesame oil

Cook spaghetti according to package directions; drain. Meanwhile, combine teriyaki marinade, sherry and water. Heat oil in a large nonstick skillet or wok on medium-high. Add asparagus, carrot and onion; stir-fry 2 minutes. Add squash; stir-fry 1 minute. Add mushrooms; stir-fry 2 minutes longer. Add teriyaki marinade mixture; cook, stirring, until sauce comes to a boil. Stir in cooked pasta to combine. Remove from heat and stir in sesame oil; serve immediately.

NOTE: Use chili oil for a spicier flavor.

Per serving: 376 calories, 16 grams protein, 12 grams fat (27% calories from fat), 1 gram saturated fat, 53 grams carbohydrate, no cholesterol, 848 milligrams sodium, 9 grams fiber.

Thursday: Express

Make dinner quick with CORNED BEEF SANDWICHES WITH HORSERADISH SLAW. Layer thinly sliced corned beef on dark rye or pumpernickel bread and top with a mixture of packaged coleslaw mix, thin red bell pepper strips and prepared vinaigrette accented with prepared horseradish. Close sandwich and slice on the diagonal. Serve with BAKED CHIPS and DILL PICKLES. How about NECTARINES for dessert?

Shopping List

corned beef, dark rye or pumpernickel bread, packaged coleslaw mix, red bell pepper, vinaigrette, prepared horseradish, baked chips, dill pickles, nectarines.

Friday: Budget

Economical TURKEY TACO SKILLET is a good way to protect the food budget. In a large nonstick skillet, cook 1 pound ground turkey 5 minutes or until no longer pink; drain. Add 1 (10 3/4-ounce) can condensed tomato soup, 1 cup picante sauce, 1/2 cup water, 8 corn tortillas (cut into 1-inch pieces) and 1/2 cup shredded 50% light cheddar cheese. Cover and cook on low for 5 minutes or until hot. Top with another 1/2 cup cheese and serve.

Add STEAMED FRESH BROCCOLI and a ROMAINE SALAD. PEACHES make a good dessert.

Shopping List

ground turkey, canned condensed tomato soup, picante sauce, corn tortillas, shredded 50% light cheddar cheese, fresh broccoli, romaine, peaches.

Saturday: Easy Entertaining

Entertain friends and serve them TILAPIA ON ARTICHOKE-MUSHROOM COUSCOUS. Serve with SNOW PEAS, a RED-TIPPED LETTUCE SALAD and a BAGUETTE. Buy FRUIT TARTS for dessert.

Shopping List

sliced fresh white or cremini mushrooms, jars of marinated artichoke heart quarters, couscous, instant minced onion, coarse salt, tilapia fillets, tomatoes, fresh parsley, snow peas, red-tipped lettuce, baguette, fruit tarts.

TILAPIA ON MUSHROOM AND ARTICHOKE COUSCOUS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 15 minutes

  • 1 pound sliced fresh white or cremini mushrooms
  • 2 (6-ounce) jars marinated artichoke heart quarters, with liquid
  • 1 1/2 cups water
  • 1 cup uncooked couscous
  • 1 tablespoon instant minced onion
  • 1/2 teaspoon coarse salt
  • 4 (4- to 6-ounce) tilapia fillets
  • 1 1/2 cups fresh coarsely chopped tomatoes
  • Chopped fresh parsley for garnish

In a large nonstick skillet, combine mushrooms, undrained artichoke hearts, water, couscous, onion and salt. Arrange fillets over mixture; top with tomato. Bring to a boil; reduce heat to low and simmer, covered, 10 to 12 minutes or until couscous absorbs liquid and fish is opaque throughout. Sprinkle with chopped fresh parsley and serve immediately.

Per serving: 372 calories, 33 grams protein, 9 grams fat (20% calories from fat), 0.8 gram saturated fat, 47 grams carbohydrate, 57 grams cholesterol, 558 milligrams sodium, 7 grams fiber.

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