health

7 Day Menu Planner for July 23, 2023

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

Sunday: Family

Prepare a BAKED TURKEY BREAST according to package directions. Pair it with COUNTRYSIDE WHITE BEANS AND ARTICHOKES. Add a GREEN SALAD topped with pistachios. Buy a CHOCOLATE LAYER CAKE for dessert.

Plan

Save enough turkey and cake for Monday.

Shopping List

turkey breast to bake, canned reduced-sodium cannellini beans, canned quartered artichokes, whole black olives, unsalted chicken broth, oil-packed sun-dried tomatoes, Dijon mustard, dried marjoram, pepper, cooking spray, unseasoned breadcrumbs, extra-virgin olive oil, salad greens, pistachios, chocolate layer cake.

COUNTRYSIDE WHITE BEANS AND ARTICHOKES

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: less than 10 minutes

  • 2 (15-ounce) cans rinsed reduced-sodium cannellini beans (or 3 cups cooked)
  • 1 (14-ounce) can quartered artichokes, drained and chopped
  • 3/4 cup quartered whole black olives
  • 3/4 cup unsalted chicken broth
  • 1/2 cup oil-packed sun-dried tomatoes, drained (see NOTE) and thinly sliced
  • 1 tablespoon plus 1 1/2 teaspoons Dijon mustard
  • 1 1/2 teaspoons dried marjoram (or 1 1/2 tablespoons fresh), divided
  • Pepper to taste
  • 1/4 cup unseasoned breadcrumbs
  • 1 tablespoon extra-virgin olive oil

In a medium saucepan, combine beans, artichokes, olives, broth, tomatoes, mustard and 1/2 teaspoon marjoram; mix well. Bring to a boil on medium-high; simmer 3 or 4 minutes or until hot. Season with pepper. Spoon into a 7-by-11-inch baking dish coated with cooking spray; set aside. In a small bowl, combine breadcrumbs, olive oil and remaining marjoram; mix well and sprinkle evenly over top. Broil 1 minute or until golden.

NOTE: Press tomatoes between several layers of paper towels to remove excess oil.

Per serving: 159 calories, 6 grams protein, 5 grams fat (27% calories from fat), 0.6 gram saturated fat, 23 grams carbohydrate, no cholesterol, 503 milligrams sodium, 6 grams fiber.

Monday: Heat and Eat

Use the leftovers for TURKEY ENCHILADAS WITH AVOCADO CORN SALAD: Heat oven to 400 degrees. Coat a 7-by-11-inch baking dish with cooking spray. Microwave 8 flour tortillas according to package directions until softened. Divide 2 cups shredded cooked turkey and 3/4 cup shredded Mexican-blend cheese among tortillas. Roll and place seam side down in dish. Pour 1 (10-ounce) can enchilada sauce over all; top with 1/4 cup more cheese. Bake 8 to 10 minutes or until hot. Meanwhile, combine 1 diced Hass avocado, 1 pint grape tomatoes (halved), 2 cups cooked fresh corn, 1 tablespoon fresh lime juice and coarse salt and pepper to taste; toss to mix. Serve salad with enchiladas.

Add a ROMAINE SALAD. Slice the leftover CAKE and serve with FRESH CHERRIES for dessert.

Shopping List

cooking spray, flour tortillas, shredded Mexican-blend cheese, enchilada sauce, Hass avocado, grape tomatoes, fresh corn, lime, coarse salt, pepper, romaine, fresh cherries.

Tuesday: Express

TORTELLINI WITH HAM AND PEAS is fast and easy: Cook 1 (9-ounce) package refrigerated mushroom (or another flavor) tortellini according to package directions; drain. Meanwhile, combine 3/4 cup sun-dried tomato Alfredo sauce, 1 cup cooked green peas and 1/2 cup diced ham; mix well. Pour over tortellini and toss to mix.

Serve with a packaged GREEN SALAD and GARLIC BREAD. Sliced CANTALOUPE is a refreshing dessert.

Shopping List

refrigerated mushroom (or another flavor) tortellini, sun-dried tomato Alfredo sauce, green peas, diced ham, packaged green salad, garlic bread, cantaloupe.

Wednesday: Meatless

For a flavor-packed, no-meat dinner, you'll like SEASONED BLACK BEANS. Serve them over BROWN RICE and garnish with plain yogurt. Serve with a MIXED GREEN SALAD with sliced AVOCADOS and some FLATBREAD. Try FRESH PLUMS for dessert.

Shopping List

onion, green bell pepper, olive oil, garlic, zucchini, tomatoes, dried or fresh tarragon, dried or fresh oregano, dried or fresh basil, coarse salt, black pepper, canned reduced-sodium black beans, brown rice, plain yogurt, mixed greens, avocados, flatbread, fresh plums.

SEASONED BLACK BEANS

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: about 15 minutes; standing time: 2 minutes

  • 1 medium onion, chopped
  • 1/2 medium green bell pepper, chopped
  • 2 teaspoons olive oil
  • 2 cloves garlic, minced
  • 1 1/2 cups coarsely chopped zucchini
  • 1 cup coarsely chopped tomatoes
  • 1 teaspoon dried tarragon, or 1 tablespoon chopped fresh
  • 1 teaspoon dried oregano, or 1 tablespoon chopped fresh
  • 2 tablespoons chopped fresh basil, or 2 teaspoons dried
  • Coarse salt to taste
  • 1/2 teaspoon black pepper
  • 1 (15-ounce) can reduced-sodium black beans, rinsed

In a 3-quart baking dish, combine onion, green pepper, oil and garlic. Cover and microwave on high (100% power) 3 to 5 minutes or until vegetables are softened. Add zucchini, tomatoes, tarragon, oregano, basil, salt and pepper; stir and cover. Cook on high 4 minutes. Add beans; stir and cover. Cook on high 4 to 6 minutes or until heated through. Let stand 2 minutes.

Per serving: 95 calories, 5 grams protein, 2 grams fat (15% calories from fat), 0.3 gram saturated fat, 17 grams carbohydrate, no cholesterol, 76 milligrams sodium, 6 grams fiber.

Thursday: Kids

MANGO QUESADILLAS are good for a kid dinner and an easy way to encourage them to eat more fruit. Heat a large nonstick skillet on medium. Coat one side of 6 (8-inch) flour tortillas with cooking spray. Place one tortilla uncoated side down in skillet. Heat 15 seconds or until heated through. Flip tortilla; reduce heat to low. Top with 1/4 cup shredded 50% light cheddar cheese, 2 teaspoons finely chopped onion and 1/3 cup chopped mango, leaving a 1/2-inch margin around edges. Sprinkle top with a pinch of ground cumin and a pinch of chili powder. When the cheese has melted, flip one half of the tortilla over other half. Remove from skillet; cut into wedges and garnish with more chopped mango. Repeat with remaining tortillas.

On the side, add CARROT STICKS to munch on. Make CHOCOLATE PUDDING with 1% milk for dessert.

Shopping List

flour tortillas, cooking spray, shredded 50% light cheddar cheese, onion, mango, cumin, chili powder, carrot sticks, chocolate pudding mix, 1% milk.

Friday: Budget

You won't put too much strain on the budget with SPICY PEANUT SAUCE OVER PASTA SHELLS for dinner. In a large bowl, combine 1 1/2 cups peanut (or satay) sauce, 2 cups shredded cooked chicken, 1 cup shredded carrots, 3 sliced green onions and 1/2 seedless cucumber (chopped). Toss to mix. Rinse 8 ounces freshly cooked small pasta shells; drain. Add to bowl; toss to mix. Sprinkle with chopped peanuts if desired.

Serve with a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. WATERMELON SLICES are a hydrating dessert.

Shopping List

peanut or satay sauce, cooked chicken, carrots, green onions, seedless cucumber, small pasta shells, peanuts if desired, lettuce, whole-grain rolls, watermelon.

Saturday: Easy Entertaining

We always say yes when friends invite us for GRILLED BURGERS on SESAME SEED BUNS. (Choose lean ground beef.) Top the cookout classics with cheese, lettuce, tomatoes, mustard, low-fat mayonnaise and pickles. Serve with HUSK-GRILLED CORN and COLESLAW. What's more appropriate for dessert with this meal than your own PEACH COBBLER topped with a dab of VANILLA ICE CREAM?

Shopping List

lean ground beef, sesame seed buns, cheese, lettuce, tomatoes, mustard, low-fat mayonnaise, pickles, corn on the cob with husks, unsalted butter, pepper, coleslaw, ingredients for peach cobbler, vanilla ice cream.

HUSK-GRILLED CORN

Servings: makes 6 ears

Prep time: 15 minutes

Cook time: 12 to 15 minutes

  • 6 ears corn, husks and silks intact
  • 6 tablespoons unsalted butter, softened
  • 1/2 teaspoon pepper

Cut and remove silk protruding from each ear of corn. Combine butter and pepper in bowl. Fold 1 (14-by-12-inch) sheet heavy-duty foil in half to create a 7-by-12-inch rectangle; crimp into boat shape long and wide enough to accommodate 1 ear of corn. Transfer butter mixture to prepared foil boat; set boat aside. Clean and oil grate. Grill corn in husks 12 to 15 minutes. (If corn is steaming and bright yellow, it is done.) Transfer to cutting board and remove base of corn with chef’s knife and discard husk and silk with tongs. Roll in butter mixture; return to grill, turning as needed, for about 5 minutes. (Adapted from "The Complete Summer Cookbook," America’s Test Kitchen.)

Per serving: 190 calories, 4 grams protein, 13 grams fat (56% calories from fat), 7.5 grams saturated fat, 19 grams carbohydrate, 31 milligrams cholesterol, 17 milligrams sodium, 2 grams fiber.

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.

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