health

7 Day Menu Planner for November 12, 2023

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

Sunday: Family

Aromatic and delicious, PORK CHOPS WITH FRUITED COUSCOUS will be a family favorite. Serve the combination with FRESH BROCCOLI and WHOLE-GRAIN ROLLS. For dessert, try STRAWBERRY ICE CREAM.

Plan

Save enough ice cream for Tuesday.

Shopping List

boneless pork chops, cumin, ground coriander, cinnamon, cayenne pepper, olive oil, couscous, raisins, dried apricots, pine nuts, fresh broccoli, whole-grain rolls, strawberry ice cream.

PORK CHOPS WITH FRUITED COUSCOUS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 10 minutes, plus couscous

  • 3/4 teaspoon each cumin and ground coriander
  • 1/8 teaspoon each cinnamon and cayenne pepper
  • 4 boneless pork chops, 3/4 inch thick (1 to 1 1/4 pounds)
  • 1 teaspoon olive oil
  • 3 cups water
  • 1 3/4 cups couscous
  • 1/4 cup each raisins and chopped dried apricots
  • 2 tablespoons pine nuts

In a small bowl, combine cumin, coriander, cinnamon and cayenne; rub onto both sides of chops. Heat oil in a large nonstick skillet on medium-high; cook chops, turning once, about 7 to 8 minutes. Meanwhile, boil water and prepare couscous according to directions, adding raisins, apricots and pine nuts to the water. Serve chops on top of couscous.

Per serving: 490 calories, 30 grams protein, 9 grams fat (16% calories from fat), 2 grams saturated fat, 73 grams carbohydrate, 57 milligrams cholesterol, 54 milligrams sodium, 5 grams fiber.

Monday: Meatless

MANICOTTI WITH SPINACH AND RICOTTA takes a little extra time, but the result is worth it. Serve the no-meat entree with a LETTUCE WEDGE and GARLIC BREAD. FRESH PINEAPPLE is a simple dessert.

Shopping List

manicotti shells, frozen chopped spinach, reduced-fat ricotta cheese, egg, Parmesan cheese, garlic powder, cooking spray, canned diced fire-roasted tomatoes with roasted garlic, canned tomato paste with Italian herbs, dried basil, shredded part-skim mozzarella cheese, lettuce, garlic bread, fresh pineapple.

MANICOTTI WITH SPINACH AND RICOTTA

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: 30 minutes, plus manicotti

  • 8 manicotti shells
  • 1 (10-ounce) package chopped frozen spinach (thawed and squeezed dry)
  • 1 (15-ounce) container reduced-fat ricotta cheese
  • 1 egg
  • 1/2 cup freshly grated Parmesan cheese
  • 1/2 teaspoon garlic powder
  • 1 (14-ounce) can diced fire-roasted tomatoes with roasted garlic, undrained (such as Muir Glen or another brand)
  • 1 (6-ounce) can tomato paste with Italian herbs
  • 1 teaspoon dried basil
  • 1 cup water
  • 1 cup shredded part-skim mozzarella cheese

Cook shells according to directions; drain. Heat oven to 350 degrees. In a medium bowl, microwave spinach 1 minute on high (100 percent power) or until it is thawed; squeeze dry. In a separate bowl, combine spinach, ricotta cheese, egg, Parmesan cheese and garlic powder. Spoon into cooked shells; place in a 7-by-11-inch baking dish coated with cooking spray. Combine tomatoes, tomato paste, basil and water; mix well. Pour over shells. Sprinkle with mozzarella cheese. Bake 30 minutes or until heated through.

Per serving: 310 calories, 20 grams protein, 10 grams fat (29% calories from fat), 5 grams saturated fat, 34 grams carbohydrate, 66 milligrams cholesterol, 761 milligrams sodium, 4 grams fiber.

Tuesday: Kids

Teach the kids how to make their own CHICKEN FINGERS tonight. Serve with OVEN FRIES (frozen) and BABY CARROTS with HUMMUS to dip, rounding out the meal. Leftover ICE CREAM works for dessert.

Shopping List

chicken strips, frozen oven fries, baby carrots, hummus.

Wednesday: Express

For a fast dinner, enjoy MEDITERRANEAN TUNA SALAD. Combine 2 (8-ounce) packages Mediterranean salad greens (or another lettuce mix) in a large bowl. Add 2 small cucumbers (peeled, halved, seeded and sliced), 1 cup cooked green beans, 1 pint halved grape tomatoes, 1 (12-ounce) can drained water-packed light tuna, 1/4 cup Greek salad dressing, some crumbled basil and tomato feta cheese, and 10 sliced kalamata olives. Toss to mix and coat. Serve with any VEGETABLE SOUP and BREADSTICKS. Add FRESH TROPICAL FRUITS for dessert.

Shopping List

Mediterranean salad greens (or another lettuce mix), cucumbers, green beans, grape tomatoes, canned water-packed light tuna, Greek salad dressing, crumbled basil and tomato feta cheese, kalamata olives, vegetable soup, breadsticks, fresh tropical fruits.

Thursday: Family

Celebrate Thanksgiving with the family with the traditional TURKEY, MASHED POTATOES and GRAVY and DRESSING. Add LOADED BAKED CAULILOWER CASSEROLE and your own GLAZED CARROTS on the side. Of course, you’ll also want your favorite CRANBERRY SAUCE. Finish the feast with a small piece of PUMPKIN PIE topped with light whipped cream.

Plan

Save enough turkey for Friday and enough pie for Saturday.

Shopping List

turkey, gravy, dressing, potatoes to mash, head (about 1 1/2 pounds) cauliflower, olive oil, garlic powder, coarse salt, pepper, shredded cheddar cheese, low-fat sour cream, reduced-fat cream cheese, bacon, green onions, carrots, any cranberry sauce, pumpkin pie, light whipped cream.

LOADED BAKED CAULIFLOWER CASSEROLE

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: 55 minutes

  • 1 head (about 1 1/2 pounds) cauliflower, trimmed and cut into small florets (about 6 cups)
  • 2 tablespoons olive oil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 2 cups shredded cheddar cheese, divided
  • 1 cup low-fat sour cream
  • 4 ounces reduced-fat cream cheese, at room temperature
  • 2 slices crisp bacon, chopped
  • 4 green onions, sliced on diagonal

Heat oven to 425 degrees. Coat a 2-quart casserole dish with cooking spray. Toss cauliflower, oil, garlic powder, salt and pepper until evenly coated and bake, covered, 30 minutes until tender-crisp. Meanwhile, in small bowl, combine 1 1/2 cups shredded cheddar cheese, sour cream and cream cheese until blended. Reduce oven temperature to 375 degrees. Remove casserole dish from oven and carefully uncover. Stir in cheese mixture until cauliflower is evenly coated. Top with remaining 1/2 cup shredded cheddar cheese. Bake, uncovered, an additional 25 minutes or until tender, hot and bubbly. Top with bacon and green onions.

Per serving: 338 calories, 14 grams protein, 26 grams fat (67% calories from fat), 12.1 grams saturated fat, 13 grams carbohydrate, 63 milligrams cholesterol, 584 milligrams sodium, 3 grams fiber.

Friday: Heat and Eat

Use some of the leftover turkey in CASHEW TURKEY PITAS. In a large bowl, combine 2 cups leftover diced turkey, 1/2 cup sliced celery and 1/3 cup chopped cashews. In a small bowl, mix 1/4 cup low-fat mayonnaise, 1/2 cup plain yogurt, 2 tablespoons mango chutney and 1/2 teaspoon curry powder. Spoon dressing over turkey mixture and toss until well-blended. Cut 2 pita breads in half; stuff each half with turkey mixture. Serve with COUSCOUS and CUCUMBER SPEARS. PEACHES sprinkled with nutmeg make a refreshing dessert.

Shopping List

celery, cashews, low-fat mayonnaise, plain yogurt, mango chutney, curry powder, pita bread, couscous, cucumbers, peaches, nutmeg.

Saturday: Budget

For a change of pace and an economical entree, HAMBURGER SOUP has a good flavor. Heat a Dutch oven on medium; add 1 pound lean ground beef, 1 medium chopped onion and 2 cloves diced garlic. Cook 6 minutes or until beef is no longer pink and onions are softened; drain. Add 2 medium peeled and diced Yukon gold potatoes, 3 1/2 cups unsalted beef broth, 1 (28-ounce) can no-salt-added diced tomatoes with juice, 1 (8-ounce) can no-salt-added tomato sauce, 1 tablespoon Worcestershire sauce, 2 teaspoons Italian seasoning, 1 bay leaf and coarse salt and pepper to taste. Simmer, covered, 10 minutes. Add 3 cups fresh or frozen mixed vegetables and any other leftover vegetables on hand. Simmer 15 more minutes or until potatoes are tender. Serve with MIXED GREENS and WHOLE-GRAIN CRACKERS. Leftover PIE is dessert.

Shopping List

lean ground beef, onion, garlic, Yukon gold potatoes, unsalted beef broth, no-salt-added canned diced tomatoes, no-salt-added tomato sauce, Worcestershire sauce, Italian seasoning, bay leaf, coarse salt and pepper, fresh or frozen mixed vegetables, mixed greens, whole-grain crackers.

health

7 Day Menu Planner for November 05, 2023

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

Sunday: Family

Gather the family for SPICY PORTUGUESE BEEF KEBABS on family day. Cut beef top sirloin steak (1 1/4 inch thick) into 1 1/4-inch pieces. In a medium bowl, combine 2 tablespoons chopped fresh cilantro, 2 tablespoons olive oil, 2 teaspoons hot pepper sauce, 1 teaspoon minced garlic and 1/4 to 1/2 teaspoon crushed red pepper (optional). Add beef; toss. Cut 1 large red bell pepper into 1-inch square pieces. Alternately thread beef and bell pepper pieces onto 6 10-inch skewers. Place kebabs on grill over medium ash-covered coals. Grill, covered, 8 to 10 minutes (9 to 11 minutes over medium heat on preheated gas grill) for medium-rare to medium doneness, turning once. Season with coarse salt to taste.

Serve over BROWN RICE. Add STEAMED FRESH GREEN BEANS along with DINNER ROLLS. Buy a CARROT CAKE for dessert.

Plan

Buy enough beef for Monday and save enough cake for Tuesday.

Shopping List

beef top sirloin steak, cilantro, olive oil, hot pepper sauce, garlic, crushed red pepper, red bell pepper, coarse salt, brown rice, fresh green beans, dinner rolls, carrot cake.

Monday: Heat and Eat

Use the beef leftovers for hefty ITALIAN BEEF SANDWICHES: Place 4 split hoagie buns on a cookie sheet and brush lightly with Italian salad dressing. Broil 1 to 2 minutes. In a small skillet over medium heat, pour 3 tablespoons of the salad dressing over 8 ounces thinly sliced beef and brush to coat; heat 2 minutes. Divide meat mixture among bottoms of buns. Add roasted red pepper strips, sliced artichoke hearts and sliced part-skim mozzarella cheese. Broil 2 or 3 minutes or until cheese is melted. Add tops and cut sandwiches in half.

Serve with a MIXED GREEN SALAD. PEARS are dessert.

Shopping List

hoagie buns, Italian salad dressing, roasted red peppers, artichoke hearts, sliced part-skim mozzarella cheese, mixed greens, pears.

Tuesday: Meatless

For a meatless meal, try flavor- and fiber-packed MOROCCAN VEGETABLE STEW WITH COUSCOUS. Serve with SLICED CUCUMBERS in plain yogurt. Add FLATBREAD. Leftover CAKE is waiting for dessert.

Shopping List

canola oil, zucchini, onion, carrots, garlic, unsalted vegetable broth, ground ginger, cumin, coriander, coarse salt, cinnamon, pepper, canned reduced-sodium chickpeas, canned stewed tomatoes, couscous, cucumbers, plain yogurt, flatbread.

MOROCCAN VEGETABLE STEW WITH COUSCOUS

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: about 15 minutes plus couscous

  • 1 tablespoon canola oil
  • 2 medium zucchini, coarsely chopped
  • 1 medium onion, chopped
  • 1 large carrot, chopped
  • 1 tablespoon minced garlic
  • 1 cup unsalted vegetable broth
  • 1 1/2 teaspoons ground ginger
  • 1 1/2 teaspoons cumin
  • 3/4 teaspoon ground coriander
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon pepper
  • 2 (15-ounce) cans reduced-sodium chickpeas, rinsed
  • 1 (14 1/2-ounce) can stewed tomatoes, with liquid
  • 1 1/2 cups water or additional unsalted vegetable broth
  • 1 cup couscous

Heat oil in a large nonstick skillet on medium-high. Add zucchini, onion, carrot and garlic; cook 5 minutes. Stir in broth, ginger, cumin, coriander, salt, cinnamon, pepper, chickpeas and tomatoes with liquid; bring to a boil. Cover, reduce heat to low and simmer, stirring occasionally, 8 minutes or until vegetables are softened. Meanwhile, bring water (or broth) to a boil in medium pot. Remove from heat; add couscous. Cover and let stand 5 minutes. Fluff with fork. Serve stew over couscous.

Per serving: 293 calories, 12 grams protein, 5 grams fat (14% calories from fat), 0.3 gram saturated fat, 51 grams carbohydrate, no cholesterol, 707 milligrams sodium, 9 grams fiber.

Wednesday: Express

Make it quick tonight with CHILI-CHEESE PIEROGIES. In a 9-by-9-inch baking dish, combine any flavor (16.9-ounce) package frozen pierogies and 1/2 cup water. Cover and microwave on high (100% power) 5 minutes; mix well and drain. Spoon 1 (15-ounce) can turkey chili over pierogies. Cover and microwave on high 5 minutes or until hot. Sprinkle with shredded 50% reduced-fat cheddar cheese and let stand, covered, 3 minutes. Sprinkle with sliced green onions and serve.

Add a packaged GREEN SALAD and CRUSTY BREAD. Enjoy some crunchy APPLE SLICES for dessert.

Plan

To save time, assemble Thursday's Baked Spaghetti tonight.

Shopping List

frozen pierogies, canned turkey chili, shredded 50% reduced-fat cheddar cheese, green onions, packaged green salad, crusty bread, apples.

Thursday: Kids

BAKED SPAGHETTI'S mild flavor is totally kid-friendly. Serve with a chopped LETTUCE SALAD and add GARLIC TOAST. ORANGE SECTIONS are dessert.

Tip

BAKED SPAGHETTI'S mild flavor is totally kid-friendly. Serve with a chopped LETTUCE SALAD and add GARLIC TOAST. ORANGE SECTIONS are dessert.

Shopping List

spaghetti, butter, cooking spray, reduced-fat cottage cheese, Parmesan cheese, red pasta sauce with meat, shredded part-skim mozzarella cheese, lettuce, garlic toast, oranges.

BAKED SPAGHETTI

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 45 minutes, plus spaghetti; standing time: 10 minutes

  • 8 ounces spaghetti
  • 1 tablespoon butter
  • 1 (24-ounce) carton reduced-fat cottage cheese
  • 3/4 cup freshly grated Parmesan cheese, divided
  • 3 cups red pasta sauce with meat
  • 4 ounces shredded part-skim mozzarella cheese (1 cup)

Heat oven to 400 degrees. Cook spaghetti according to directions; drain and mix with butter to coat. Meanwhile, coat a 9-by-13-inch baking dish with cooking spray. Arrange spaghetti in an even layer in dish. Spread cottage cheese over spaghetti. Sprinkle with 1/4 cup Parmesan cheese. Heat pasta sauce until bubbly. Spoon sauce over cheeses. Top with mozzarella cheese and remaining Parmesan cheese. Cover with nonstick foil. Bake 30 minutes. Remove cover and bake 15 more minutes or until cheese is lightly browned. Let stand 10 minutes before serving.

Per serving: 307 calories, 20 grams protein, 10 grams fat (30% calories from fat), 4.6 grams saturated fat, 34 grams carbohydrate, 30 milligrams cholesterol, 851 milligrams sodium, 2 grams fiber.

Friday: Budget

CHICKEN AND VEGETABLE UDON SOUP is easy on the budget. Serve with SESAME BREADSTICKS. Add ASIAN PEARS for dessert.

Shopping List

Japanese-style udon noodles, canola oil, garlic, fresh ginger, chicken strips, unsalted chicken stock, carrots, less-sodium soy sauce, coarse salt, fresh snow peas, sliced fresh mushrooms, green onions, sesame breadsticks, Asian pears.

CHICKEN AND VEGETABLE UDON SOUP

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 7 ounces Japanese-style udon noodles
  • 1 tablespoon canola oil
  • 1 teaspoon minced garlic
  • 1 teaspoon minced fresh ginger
  • 8 ounces chicken strips, cut into bite-size pieces
  • 4 cups unsalted chicken stock or broth
  • 1 cup diced carrots
  • 2 tablespoons less-sodium soy sauce
  • 1/4 teaspoon coarse salt
  • 1 1/2 cups julienned fresh snow peas
  • 1/2 cup sliced fresh mushrooms
  • 2 tablespoons thinly sliced green onions

Cook noodles as directed on package. Drain well. Meanwhile, heat oil in large saucepan on medium-high heat. Add garlic and ginger; cook for 1 minute or until fragrant. Add chicken; cook 3 to 5 minutes or until chicken is no longer pink. Add stock, carrots, soy sauce and salt. Bring to a boil. Reduce heat and simmer for 5 minutes or until carrots are tender-crisp. Stir in snow peas and mushrooms; cook for 2 minutes or until snow peas are tender-crisp. Divide noodles into 6 soup bowls. Ladle soup into each bowl and garnish with green onions.

Per serving: 218 calories, 15 grams protein, 4 grams fat (19% calories from fat), 0.4 gram saturated fat, 28 grams carbohydrate, 28 grams cholesterol, 710 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

Everyone enjoyed this easy FLOUNDER WITH PESTO entree. Heat oven to 400 degrees. Place 4 flounder fillets (4 to 6 ounces each), skin side down, on waxed paper. Divide 4 teaspoons basil pesto and spread on each fillet; sprinkle with 1/4 teaspoon coarse salt. Starting at narrow end, roll fillets jelly-roll style. Place roll-ups seam side down in an 8-by-8-inch glass baking dish. Pour 1/4 cup dry white wine (or unsalted chicken broth) over fillets and top with 4 chopped, seeded plum tomatoes. Cover and bake 18 to 20 minutes or until fish is opaque throughout. Sprinkle with chopped fresh parsley and serve with ORZO tossed with additional pesto.

Add STEAMED CARROTS, a BOSTON LETTUCE SALAD and SOURDOUGH BREAD. Dessert is easy when you serve SORBET and BUTTER COOKIES.

Shopping List

flounder fillets, pesto, coarse salt, dry white wine or unsalted chicken broth, plum tomatoes, fresh parsley, orzo, carrots, Boston lettuce, sourdough bread, sorbet, butter cookies.

health

7 Day Menu Planner for October 29, 2023

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

Sunday: Family

The whole family will enjoy CAST IRON ROAST CHICKEN PARTS. Serve it with MASHED POTATOES and GRAVY. Add STEAMED FRESH BROCCOLI with a squeeze of fresh lemon juice, a LETTUCE WEDGE and DINNER ROLLS. For dessert, VANILLA ICE CREAM topped with toasted COCONUT is a fine finish.

Plan

Prepare enough chicken, mashed potatoes and gravy for Monday. Save some coconut for Monday and some ice cream for Thursday.

Shopping List

paprika, coarse salt, pepper, onion powder, granulated garlic, bone-in chicken pieces (2 split breasts, 2 drumsticks, 2 thighs and 2 wings with tips discarded), butter, fresh thyme, potatoes to mash, gravy, fresh broccoli, lemon, lettuce, dinner rolls, vanilla ice cream, coconut.

CAST IRON ROAST CHICKEN PARTS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 15 minutes, plus 10 minutes resting time

  • 2 teaspoons paprika
  • 1 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon granulated garlic
  • 3 pounds bone-in chicken pieces (2 split breasts, 2 drumsticks, 2 thighs and 2 wings with tips discarded)
  • 2 tablespoons butter
  • 6 sprigs fresh thyme

Adjust oven rack to middle position. Place 12-inch cast-iron skillet on rack; heat to 450 degrees. Combine paprika, salt, pepper, onion powder and garlic in bowl. Pat chicken dry with paper towels; sprinkle all over with spice mixture. When oven is heated, carefully remove hot skillet. Add butter to skillet; add thyme sprigs when butter has melted. Place chicken in skillet, skin side down, pushing thyme sprigs aside as needed. Transfer skillet to oven and cook 15 minutes or until internal temperature of breasts reaches 160 degrees. Remove from oven and let chicken rest in skillet 10 minutes. Transfer chicken to platter and spoon pan juices over top; serve. (Adapted from "The Chicken Bible," America's Test Kitchen.)

Per serving: 436 calories, 41 grams protein, 29 grams fat (60% calories from fat), 10 grams saturated fat, 1 gram carbohydrate, 145 milligrams cholesterol, 651 milligrams sodium, no fiber.

Monday: Heat and Eat

Dinner will be ready as soon as you heat the leftover CHICKEN, MASHED POTATOES and GRAVY. Alongside, serve GREEN BEANS topped with slivered almonds. Dessert is APRICOTS sprinkled with leftover TOASTED COCONUT.

Shopping List

green beans, slivered almonds, apricots.

Tuesday: Meatless

Wrap up a no-meat dinner with CORN AND BLACK BEAN WRAPS. Heat oven to 350 degrees. In a bowl, mix 1 (15-ounce) can rinsed reduced-sodium black beans, 1 (11-ounce) can rinsed Mexican-style corn, 1/2 cup shredded Monterey jack cheese, 1/4 cup chopped cilantro and 1/4 cup salsa. Spoon one-fourth of bean mixture down center of each of 4 8-to-10-inch flour tortillas; fold ends and roll. Wrap each in foil; place on baking sheet and bake 10 minutes or until thoroughly heated and cheese is melted.

Serve with extra salsa and reduced-fat sour cream. Add a sliced AVOCADO SALAD on lettuce. For dessert, make BANANA PUDDING with 1% milk and add some sliced bananas for a boost of flavor and nutrition.

Shopping List

canned reduced-sodium black beans, canned Mexican-style corn, shredded Monterey jack cheese, cilantro, salsa, flour tortillas, reduced-fat sour cream, avocado, lettuce, banana pudding, 1% milk, bananas.

Wednesday: Express

Try a frozen MARGHERITA PIZZA for a healthy-as-possible quick pizza meal. Add packaged MIXED GREENS. Dessert is APPLE SLICES sprinkled with a dash of cinnamon.

Shopping List

frozen Margherita pizza, packaged mixed greens, apples, cinnamon.

Thursday: Kids

Let the kids help prepare GRILLED ROAST BEEF AND CHEESE SANDWICHES tonight. Serve with CHERRY TOMATOES and the kids' favorite DIP. A tiny scoop of leftover VANILLA ICE CREAM with STRAWBERRIES is a cool dessert.

Shopping List

deli roast beef, cheese, bread, cherry tomatoes, dip, strawberries.

Friday: Budget

CREAMY PASTA WITH BACON AND PEAS is spot-on for a low-cost meal. Serve with a LETTUCE WEDGE and CRUSTY ROLLS. For dessert, FRESH PINEAPPLE is always good.

Shopping List

mini-shell or other small pasta, olive oil, butter, lean bacon, black pepper, frozen peas, half-and-half, fresh mint leaves, lemon, Parmesan cheese, lettuce, crusty rolls, fresh pineapple.

CREAMY PASTA WITH BACON AND PEAS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: for the pasta plus about 10 minutes

  • 1 pound mini-shell or other small pasta
  • 2 teaspoons olive oil
  • 2 teaspoons butter
  • 8 slices lean bacon, cut crosswise into thin pieces
  • Freshly ground black pepper to taste
  • 2 cups frozen peas
  • 2 tablespoons half-and-half
  • 2 tablespoons finely chopped fresh mint leaves
  • Juice of 1 lemon
  • 4 ounces finely grated Parmesan cheese

Cook pasta according to directions; reserve 1 cup pasta water and drain. Meanwhile, heat a large skillet on medium. Add oil, butter, bacon and some pepper. Cook 4 minutes or until bacon is crisp. Immediately add peas; cook and stir 2 minutes. Add the half-and-half and mint. Add cooked pasta to skillet; stir to mix. Add lemon juice. Bring to a simmer on low; remove from heat. (Mixture should be thickened.) Add some pasta water for desired thickness. Add Parmesan; stir to mix. Serve. (Adapted from "Jamie Oliver’s Food Revolution.")

Per serving: 438 calories, 17 grams protein, 19 grams fat (39% calories from fat), 7.1 grams saturated fat, 50 grams carbohydrate, 35 milligrams cholesterol, 492 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

For a special meal for your guests, BALSAMIC HONEY-GLAZED LAMB CHOPS fit the bill.

Serve the chops with these GOCHUJANG GREEN BEANS: Heat oven to 425 degrees. Whisk 2 tablespoons canola oil with 2 tablespoons gochujang sauce, 1 teaspoon ground coriander and 1/2 teaspoon coarse salt and toss with 1 pound trimmed green beans. Roast on a rimmed baking dish coated with foil, shaking twice during baking, 20 minutes or until tender.

Add RICE PILAF, a BIBB LETTUCE SALAD and SOURDOUGH BREAD. Buy FRUIT TARTS for dessert.

Tip

For a special meal for your guests, BALSAMIC HONEY-GLAZED LAMB CHOPS fit the bill.

Serve the chops with these GOCHUJANG GREEN BEANS: Heat oven to 425 degrees. Whisk 2 tablespoons canola oil with 2 tablespoons gochujang sauce, 1 teaspoon ground coriander and 1/2 teaspoon coarse salt and toss with 1 pound trimmed green beans. Roast on a rimmed baking dish coated with foil, shaking twice during baking, 20 minutes or until tender.

Add RICE PILAF, a BIBB LETTUCE SALAD and SOURDOUGH BREAD. Buy FRUIT TARTS for dessert.

Shopping List

shoulder or rib lamb chops, olive oil, fresh or dried thyme, black pepper, coarse salt, balsamic vinegar, honey, fresh pears, canola oil, gochujang sauce, ground coriander, fresh green beans, rice pilaf, bibb lettuce, sourdough bread, fruit tarts.

BALSAMIC HONEY-GLAZED LAMB CHOPS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 8 shoulder or rib lamb chops (about 2 pounds)
  • 1 tablespoon olive oil
  • 1 tablespoon fresh thyme leaves (or 1 1/2 teaspoons dried)
  • 1 1/2 teaspoons coarse ground black pepper
  • 1/2 teaspoon coarse salt
  • 1/2 cup balsamic vinegar
  • 1/2 cup honey
  • 4 small fresh pears, cored and cut into 10 slices each

Brush chops with oil and sprinkle with thyme, pepper and salt. Heat a large nonstick skillet on medium-high. Cook chops 10 minutes, turning once. In another large skillet, combine vinegar and honey; bring to a boil. Add pears to simmering vinegar mixture, turning to coat. Cook 3 minutes or until pears are glazed and just tender. Place browned chops into mixture. Turn chops every minute to glaze with sauce. Cook to desired doneness. Serve chops with glazed fruit and drizzle with sauce.

Per serving: 272 calories, 19 grams protein, 8 grams fat (26% calories from fat), 2.6 grams saturated fat, 32 grams carbohydrate, 62 milligrams cholesterol, 181 milligrams sodium, 3 grams fiber.

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