health

7 Day Menu Planner for November 19, 2023

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

Sunday: Family

Celebrate family day with GRILLED SOUTHWESTERN STEAK WITH VEGETABLES on the menu. Add a RED-TIPPED LETTUCE SALAD and DINNER ROLLS. Buy a BOSTON CREAM PIE for dessert.

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Plan

Save enough steak, some vegetables and some Boston cream pie for Monday.

Shopping List

lime, mild salsa, garlic, olive oil, cumin, black pepper, beef top round, red or green bell pepper, white mushrooms, zucchini, coarse salt, tomatoes, green onions, red-tipped lettuce, dinner rolls, Boston cream pie.

Monday: Heat and Eat

Make BEEF STIR-FRY with the beef leftovers. Chop beef and vegetables; combine them with additional frozen stir-fry vegetables and stir-fry sauce. Spoon your creation over BROWN RICE and add BREADSTICKS on the side. A small piece of leftover BOSTON CREAM PIE is dessert.

Plan

Prepare enough rice for Tuesday.

Shopping List

frozen stir-fry vegetables, stir-fry sauce, brown rice, breadsticks.

Tuesday: Budget

CHICKEN AND BROWN RICE BAKE won’t break the bank. Heat oven to 350 degrees. Coat a 3-quart baking dish with cooking spray. In a large bowl, combine 3 cups leftover rice, 1 (10-ounce) package frozen green peas (thawed), 2 cups chopped cooked chicken breast, 1/2 cup low-fat mayonnaise, 1/2 cup reduced-fat plain yogurt, 1/3 cup toasted slivered almonds, 2 teaspoons lower-sodium soy sauce, 1/2 teaspoon pepper, 1/2 teaspoon garlic powder and 1/2 teaspoon tarragon. Spoon into baking dish. Cover; bake 25 to 30 minutes or until hot throughout. Add a LETTUCE WEDGE and CRUSTY ROLLS. For dessert, have some PEARS.

Shopping List

cooking spray, brown rice, frozen green peas, chicken breast, low-fat mayonnaise, reduced-fat plain yogurt, slivered almonds, lower-sodium soy sauce, pepper, garlic powder, tarragon, lettuce, crusty rolls, pears.

Wednesday: Meatless

Meatless never tasted as good as LINGUINE WITH CRANBERRIES AND GORGONZOLA. Serve with a packaged CAESAR SALAD and WHOLE-GRAIN BREAD. PLUMS are dessert.

Shopping List

whole-grain or other linguine, butter, crumbled Gorgonzola cheese, half-and-half, sweetened dried cranberries, coarse salt, pepper, pistachios or walnuts, parsley, packaged Caesar salad, whole-grain bread, plums.

LINGUINE WITH CRANBERRIES AND GORGONZOLA

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 5 minutes plus pasta

  • 8 ounces whole-grain or other linguine
  • 1 tablespoon butter
  • 4 ounces crumbled Gorgonzola cheese
  • 1/4 cup half-and-half
  • 1/2 cup sweetened dried cranberries
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1/4 cup shelled toasted pistachios or walnuts
  • Chopped parsley for garnish

Cook pasta according to directions. In a small saucepan, melt butter on low; add Gorgonzola and stir. Once cheese is melted, add half-and-half and cranberries. Season with salt and pepper. Let the sauce cook on low 2 to 3 minutes. Drain pasta and place in a large serving dish. Add sauce; toss to mix. Top with nuts and garnish with parsley. (Adapted from a recipe by Romina-Baritta De Franchi, GlobalDietitians.com.)

Per serving: 457 calories, 15 grams protein, 18 grams fat (34% calories from fat), 9.3 grams saturated fat, 62 grams carbohydrate, 38 milligrams cholesterol, 537 milligrams sodium, 9 grams fiber.

Thursday: Express

Make it quick tonight with a pan-fried HAM STEAK, HASH BROWNS and SPINACH SOUFFLE (from frozen). Add WHOLE-GRAIN BREAD. APPLE SLICES are your dessert.

Shopping List

ham steak, refrigerated hash browns, frozen spinach souffle, whole-grain bread, apples.

Friday: Kids

The kids will run to dinner for CHICKEN QUESADILLAS: On one half of each of 4 (8-inch) whole-grain flour tortillas, spread 1/4 cup shredded 50% light cheddar cheese, 1/2 cup shredded cooked chicken, 2 teaspoons chopped fresh cilantro and 1 teaspoon canned chopped mild green chiles. Fold over other half of each tortilla; press down gently. One at a time, brown in a large nonstick skillet on medium-high 2 minutes per side or until golden and cheese is melted.

Cut into wedges and serve with canned fat-free vegetarian REFRIED BEANS and CARROT STICKS. Slice KIWIS for dessert.

Shopping List

whole-grain flour tortillas, 50% light cheddar cheese, cooked chicken, fresh cilantro, canned chopped mild green chiles, canned fat-free vegetarian refried beans, carrots, kiwis.

Saturday: Easy Entertaining

Treat your guests to PERFECT POACHED SALMON. On the side, add ROASTED RED POTATOES, GREEN BEANS, a BOSTON LETTUCE SALAD and a BAGUETTE to complete the meal.

For dessert, add a touch of this Italy-inspired topping to POUND CAKE: Mix 1 (18-ounce) jar apricot preserves with 1/4 cup amaretto liqueur (or apricot nectar) and heat until warm. Drizzle over sliced pound cake. Add a dollop of light whipped cream and toasted sliced almonds for garnish.

Shopping List

lemon, fresh parsley, shallot, dry white wine, skinless salmon fillets, coarse salt, pepper, red potatoes, green beans, Boston lettuce, baguette, apricot preserves, amaretto liqueur or apricot nectar, pound cake, light whipped cream, sliced almonds.

PERFECT POACHED SALMON

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 11 to 16 minutes

  • 1 lemon, sliced into thin rounds
  • 4 sprigs fresh parsley
  • 1 shallot, thinly sliced
  • 1/2 cup dry white wine
  • 1/2 cup water
  • 4 (6- to 8-ounce) skinless salmon fillets, 1 inch thick
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper

Arrange lemon slices in single layer across bottom of 12-inch skillet. Top with parsley sprigs and shallot; add wine and water. Pat salmon dry with paper towels; sprinkle with salt and pepper. Place fish, skinned side down, on top of lemon slices in skillet. Bring to a simmer over medium-high heat. Cover, reduce heat to low and cook, adjusting heat as needed to maintain gentle simmer, 11 to 16 minutes or until internal temperature reaches 125 degrees (for medium-rare). Remove skillet from heat and carefully use spatula to transfer salmon and lemon slices to paper-towel-lined plate to drain. Discard poaching liquid. Carefully lift and tilt fillets to remove lemon slices and transfer to plates; serve. (Adapted from "Foolproof Fish," America’s Test Kitchen.)

Per serving: 258 calories, 42 grams protein, 9 grams fat (33% calories from fat), 1.6 grams saturated fat, no carbohydrate, 93 milligrams cholesterol, 392 milligrams sodium, no fiber.

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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.

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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.

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