health

7 Day Menu Planner for January 25, 2026

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

Sunday: Family

On a cold winter day, bring the family together for LEMON-HERB BEEF POT ROAST. Serve with MIXED GREENS and WHOLE-GRAIN ROLLS.

Make CREAMY COUSCOUS PUDDING for dessert: In a medium saucepan, mix 3 cups 1% milk, 1/4 cup golden raisins, 1 teaspoon grated orange peel, 1 teaspoon butter and honey to taste. Bring to a boil. Add 1 cup couscous and 1 teaspoon pure vanilla extract. Remove from heat, cover and let stand 5 minutes. Serve warm, topped with chopped pecans and a sprinkling of cinnamon.

Plan

Save enough beef, vegetables and gravy for Monday.

Shopping List

lemon pepper seasoning, garlic, dried basil, beef chuck pot roast, olive oil, fresh baby carrots, red potatoes, onion, cornstarch, mixed greens, whole-grain rolls, 1% milk, golden raisins, orange, butter, honey, couscous, pure vanilla extract, pecans, cinnamon.

LEMON-HERB BEEF POT ROAST

Servings: makes 12 to 14 servings

Prep time: 10 minutes

Cook time: 2 1/2 to 2 3/4 hours

  • 2 teaspoons lemon pepper seasoning
  • 2 cloves garlic, minced
  • 1 1/2 teaspoons dried basil, divided
  • 1 (3- to 3 1/2-pound) beef chuck pot roast
  • 1 tablespoon olive oil
  • 1 cup water
  • 2 cups fresh baby carrots
  • 1 pound small red potatoes, halved
  • 1 medium onion, cut into 6 wedges
  • 2 tablespoons cornstarch dissolved in 2 tablespoons water

Combine lemon pepper, garlic and 1 teaspoon basil; press onto beef. Heat oil in a Dutch oven on medium. Brown roast on all sides; drain fat. Add 1 cup water to pan; bring to a boil. Reduce heat; cover tightly and simmer 2 hours. Add carrots, potatoes and onion; continue cooking, covered, 30 to 45 minutes or until roast and vegetables are fork-tender. Remove roast and vegetables; keep warm. Skim fat from cooking liquid. Shake the cornstarch mixture and stir it into cooking liquid; add the remaining basil. Cook and stir 1 minute or until thickened and bubbly. Carve roast; serve with vegetables and sauce.

Per serving: 190 calories, 23 grams protein, 6 grams fat (28% calories from fat), 1.8 grams saturated fat, 11 grams carbohydrate, 44 milligrams cholesterol, 47 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Use your leftovers for OPEN-FACED ROAST BEEF SANDWICHES AND GRAVY: Heat and slice the leftover beef, layer onto dense white bread and spoon hot (leftover) gravy over all. Reheat the leftover VEGETABLES and cook some frozen GREEN BEANS to serve alongside. Dessert is simply PEARS.

Shopping List

dense white bread, frozen green beans, pears.

Tuesday: Meatless

Make SOUTHWESTERN FRITTATA for a no-meat, no-fuss meal. Position broiler rack 4 inches from heat. Heat broiler. Wrap handle (if not ovenproof) of large nonstick skillet with foil. Heat 2 teaspoons canola oil in skillet on medium-high. Add 1 (16-ounce) package frozen broccoli, corn and red peppers and 1/2 teaspoon coarse salt; cook 1 minute. Reduce heat to medium. Pour 1 (15-ounce) carton frozen (thawed) southwestern-flavor egg substitute over vegetables. Cover and cook 8 minutes, lifting edges of frittata occasionally to let liquid run under egg mixture, until almost set. Sprinkle with 4 ounces shredded pepper jack cheese. Broil 1 to 2 minutes or until cheese melts. Cut into wedges and serve with salsa.

Add deli BEAN SOUP, a ROMAINE SALAD and toasted whole-grain ENGLISH MUFFINS. Lowest-calorie CHOCOLATE ICE CREAM is good for dessert.

Plan

Save enough ice cream for Wednesday.

Shopping List

canola oil, frozen broccoli, corn and red peppers, coarse salt, frozen southwestern-flavor egg substitute, shredded pepper jack cheese, salsa, deli bean soup, romaine, whole-grain English muffins, lowest-calorie chocolate ice cream.

Wednesday: Kids

Make the kids their favorite STIR-FRY tonight, using a frozen stir-fry mixture with any leftover vegetables, stir-fry sauce and beef or chicken strips.

Serve over RICE and add BREADSTICKS. Spoon marshmallow creme over leftover CHOCOLATE ICE CREAM for a slurpy dessert.

Shopping List

frozen stir-fry vegetables, stir-fry sauce, beef or chicken strips, rice, breadsticks, marshmallow creme.

Thursday: Express

We're always in the mood for a simple meal of ROTISSERIE CHICKEN. Serve the bird with refrigerated HASH BROWNS, deli COLESLAW and CRUSTY BREAD. PEACHES are dessert.

Shopping List

rotisserie chicken, refrigerated hash browns, deli coleslaw, crusty bread, peaches.

Friday: Budget

For a change of shape, try MINI MEAT LOAVES tonight. Serve the petite loaves with BAKED POTATOES, STEAMED FRESH CARROTS and WHOLE-GRAIN ROLLS. Finish this simple meal with OATMEAL COOKIES.

Shopping List

cooking spray, ground turkey or chicken, onion, Italian-style breadcrumbs, eggs, garlic, shredded 50% reduced-fat cheddar cheese, potatoes to bake, fresh carrots, whole-grain rolls, oatmeal cookies.

MINI MEAT LOAVES

Servings: makes 12 mini loaves

Prep time: 10 minutes

Cook time: 25 to 30 minutes

  • 1 1/4 pounds ground turkey or chicken
  • 1/4 cup minced onion
  • 2/3 cup Italian-style breadcrumbs
  • 2 eggs
  • 1/2 teaspoon minced garlic
  • 2 ounces shredded 50% reduced-fat cheddar cheese

Heat oven to 350 degrees. Coat a 12-cup regular-sized muffin pan with cooking spray. In a large bowl, mix together turkey or chicken, onion, breadcrumbs, eggs, garlic and cheese. Fill muffin cups with scant 1/2 cup mixture. Bake 25 to 30 minutes or until no longer pink or internal temperature reaches 165 degrees.

Per meatloaf: 104 calories, 15 grams protein, 2 grams fat (21% calories from fat), 0.9 gram saturated fat, 5 grams carbohydrate, 61 milligrams cholesterol, 190 milligrams sodium, no fiber.

Saturday: Easy Entertaining

Invite your favorite friends for CRISPY COD WITH PANKO. Serve with BASMATI RICE, a BIBB LETTUCE SALAD and FLATBREAD. Sprinkle VANILLA ICE CREAM with toasted coconut for dessert.

Shopping List

panko breadcrumbs, butter, parsley, lemons, garlic powder, coarse salt, pepper, cod fillets, Dijon mustard, basmati rice, bibb lettuce, flatbread, vanilla ice cream, coconut.

CRISPY COD WITH PANKO

Servings: makes 4 servings:

Prep time: 10 minutes

Cook time: 10 to 12 minutes

  • 2/3 cup plain panko breadcrumbs
  • 3 tablespoons butter, melted
  • 2 tablespoons chopped parsley
  • 2 teaspoons lemon zest
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 4 (4 ounces each) cod fillets
  • 2 tablespoons Dijon mustard
  • Lemon wedges

Preheat oven to 425 degrees. Line a baking sheet with shallow sides with parchment paper. In a small bowl, combine panko, butter, parsley, lemon zest, garlic powder, salt and pepper. Arrange fillets on prepared baking sheet and brush tops with Dijon. Top with breadcrumb mixture, pressing gently to adhere. Bake until fish is flaky and opaque throughout and breadcrumbs are golden, 10-12 minutes. Serve with lemon wedges. (Recipe by Gwynn Galvin, SwirlsOfFlavor.com.)

Per serving: 205 calories, 20 grams protein, 10 grams fat (44% calories from fat), 5.6 grams saturated fat, 9 grams carbohydrate, 66 milligrams cholesterol, 540 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for January 18, 2026

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

Sunday: Family

For family day, bring a new taste to an old favorite with BAKED TURKEY BREAST WITH CHERRY SAUCE. Serve it with LONG-GRAIN AND WILD RICE (from mix) and roasted FRESH BRUSSELS SPROUTS. Add SOURDOUGH BREAD. POUND CAKE drizzled with CHOCOLATE SAUCE is a simple dessert.

Plan

Save enough turkey and cake for Monday.

Shopping List

whole turkey breast, coarse salt, pepper, dried thyme, butter, shallot, canned dark cherries in heavy syrup, unsalted chicken stock, orange juice, Dijon mustard, long-grain and wild rice mix, fresh Brussels sprouts, sourdough bread, pound cake, chocolate sauce.

BAKED TURKEY WITH CHERRY SAUCE

Servings: makes up to 14 (3-ounce) servings

Prep time: 10 minutes

Cook time: about 1 to 1 3/4 hours; standing time: 15 minutes

  • 1 (4- to 7-pound) whole turkey breast
  • Coarse salt and pepper to taste
  • 2 teaspoons dried thyme
  • Water for pan
  • 1 tablespoon butter
  • 1 small shallot, minced
  • 1 (15-ounce) can dark cherries in heavy syrup
  • 1/4 cup unsalted chicken stock
  • 1/4 cup orange juice
  • 2 tablespoons water
  • 2 tablespoons Dijon mustard

Heat oven to 350 degrees. Dry turkey with paper towels; season with salt, pepper and thyme. Place turkey in roasting pan with water in bottom, skin side up. Roast 1 to 1 3/4 hours or until temperature at center reaches 165 degrees. Meanwhile, in a saucepan, melt butter over medium heat. Add shallot; cook 1 minute. Add cherries in syrup, chicken stock, orange juice, water and mustard. Bring to a boil; reduce heat and simmer 5 minutes. Remove from heat; set aside. Baste turkey with cherry sauce once every 20 minutes. When turkey is done, remove from oven, tent with foil and let stand 10 minutes. Remove skin and slice thinly. Reheat sauce over medium; serve with turkey.

Per serving (sauce and turkey without skin): 157 calories, 25 grams protein, 2 grams fat (12% calories from fat), 0.9 gram saturated fat, 8 grams carbohydrate, 74 milligrams cholesterol, 101 milligrams sodium, 1 gram fiber.

Carb count: 0.5.

Per serving (turkey only, without skin): 118 calories, 25 grams protein, 1 gram fat (8% calories from fat), 0.3 gram saturated fat, no carbohydrate, 72 milligrams cholesterol, 47 milligrams sodium, no fiber.

Carb count: 0.

Per serving (sauce only): 39 calories, no protein, 1 gram fat (23% calories from fat), 0.5 gram saturated fat, 8 grams carbohydrate, 2 milligrams cholesterol, 54 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Make TURKEY POT PIE using leftover turkey: Heat oven to 375 degrees. Mix 2 cups chopped (leftover) turkey with 1 (10 3/4-ounce) can less-sodium less-fat condensed cream of chicken soup, 1 (16-ounce) package frozen mixed vegetables and 1/2 teaspoon dried thyme. Spoon into a 9-inch pie plate. Cover with a refrigerated pie crust; cut slits in crust to vent. Bake 40 minutes or until crust is golden and turkey mixture is hot.

Serve with a MIXED GREEN SALAD. Slice the leftover CAKE for dessert.

Shopping List

canned less-sodium less-fat condensed cream of chicken soup, frozen mixed vegetables, dried thyme, refrigerated pie crust, salad greens.

Tuesday: Meatless

FETTUCCINE ALFREDO was a winner at our house. Serve it with a LETTUCE WEDGE and GARLIC BREAD. Sprinkle PEACHES with a little nutmeg for dessert.

Plan

Save some Fettuccine Alfredo for Friday.

Shopping List

fettuccine pasta, butter, heavy whipping cream, garlic, Italian seasoning, coarse salt, pepper, shredded Parmesan cheese, reduced-fat cream cheese, fresh parsley, lettuce, garlic bread, peaches, nutmeg.

FETTUCCINE ALFREDO

Servings: makes 12 servings

Prep time: 5 minutes

Cook time: 12 minutes

  • 24 ounces dry fettuccine pasta
  • 1/2 cup butter
  • 1 1/2 cups heavy whipping cream
  • 1 teaspoon minced garlic
  • 1/2 teaspoon Italian seasoning
  • Coarse salt and pepper to taste
  • 1 1/2 cups shredded Parmesan cheese
  • 2 ounces reduced-fat cream cheese
  • Fresh parsley for garnish

Cook fettuccine according to package directions. In a separate saucepan over low heat, combine butter and cream; stir until butter is melted. Whisk in garlic, Italian seasoning, salt and pepper. Add shredded Parmesan and cream cheese; stir until completely melted and combined. Add cooked pasta to sauce and toss until completely coated. Serve immediately; garnish with parsley and extra Parmesan if desired. (Adapted from “30 Minute Meals,” Six Sisters’ Stuff, Shadow Mountain Publishing.)

Per serving: 434 calories, 12 grams protein, 23 grams fat (48% calories from fat), 14.2 grams saturated fat, 44 grams carbohydrate, 65 milligrams cholesterol, 258 milligrams sodium, 1 gram fiber.

Wednesday: Budget

Stretch your food dollar with this SAUSAGE-APPLE-SAUERKRAUT DINNER. In a large nonstick skillet over medium-high heat, cook 1 (14-ounce) package reduced-fat kielbasa (sliced 1/2 inch thick) for 8 to 10 minutes or until browned; drain. Add 1 (32-ounce) package rinsed and drained refrigerated sauerkraut, 1 cup apple juice, 1 tablespoon firmly packed brown sugar, 1 teaspoon caraway seeds and 2 to 3 medium Rome apples (peeled and sliced). Cover, reduce heat and simmer, stirring occasionally, 10 minutes or until apples are tender.

Serve with PICKLED BEETS (from jar) and PUMPERNICKEL BREAD. Scoop STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

reduced-fat kielbasa, refrigerated sauerkraut, apple juice, brown sugar, caraway seeds, Rome apples, jar pickled beets, pumpernickel bread, strawberry ice cream.

Thursday: Kids

Tell the kids CHICKEN-TACO PUFF PIE is for dinner, and they'll give you a hug. Heat oven to 400 degrees. Coat a 9-inch pie plate with cooking spray. In a medium bowl, stir together 1 cup baking mix (such as Bisquick or another brand) and 3 eggs until well-blended. Spread in pie plate. Spoon 1 cup (by tablespoons) refrigerated barbecue pulled chicken onto batter; sprinkle with 1 cup shredded 50% reduced-fat cheddar cheese. Bake 20 minutes or until golden.

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

Shopping List

cooking spray, baking mix (such as Bisquick or another brand), eggs, refrigerated barbecue pulled chicken, 50% reduced-fat cheddar cheese, deli carrot salad.

Friday: Express

Heat the leftover Fettucine Alfredo for a quick meal. (For best results, add a splash of water or milk and heat on the stovetop.) Add deli TOMATO SOUP to your meal. Munch on OATMEAL COOKIES for dessert.

Shopping List

milk, deli tomato soup, oatmeal cookies.

Saturday: Easy Entertaining

Invite guests over for your PORK TENDERLOIN. Pull out the pressure cooker for this MUSHROOM RISOTTO -- it's a keeper! Add GREEN PEAS (from frozen), a BOSTON LETTUCE SALAD and ITALIAN BREAD to make a pretty plate. For dessert, PINEAPPLE SORBET and BUTTER COOKIES are easy.

Shopping List

pork tenderloin, butter, onion, sliced mushrooms, arborio rice, unsalted chicken broth, Parmesan cheese, pepper, frozen green peas, Boston lettuce, Italian bread, pineapple sorbet, butter cookies.

MUSHROOM RISOTTO

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: less than 20 minutes

  • 3 tablespoons butter
  • 1 finely chopped onion
  • 1 (8-ounce) package sliced mushrooms
  • 1 cup arborio rice
  • 2 1/4 cups unsalted chicken broth
  • 1/3 cup freshly grated Parmesan cheese
  • Black pepper to taste

Melt butter in pressure cooker over medium-low heat. Add onion; cook, stirring often, 5 minutes or until soft. Add mushrooms; cook 2 minutes. Add rice; cook another 2 minutes, stirring constantly. Stir in broth and mix well. Lock lid in place; on high heat, bring to high pressure. Reduce heat just enough to maintain high pressure; cook 7 minutes. Turn off heat. Allow pressure to come down naturally, about 10 minutes. Tip lid away from your face and remove. Stir in cheese; season with pepper.

Per serving: 201 calories, 5 grams protein, 7 grams fat (32% calories from fat), 4.4 grams saturated fat, 29 grams carbohydrate, 19 milligrams cholesterol, 176 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for January 11, 2026

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

Sunday: Family

Enjoy a new flavor with the family today and serve GARLIC-ROASTED HAM: Heat oven to 300 degrees. Cut slits in a 3- to 4-pound center-cut cooked ham and insert 2 to 3 sliced cloves of garlic. Stir together 1/3 cup molasses and 2 teaspoons pepper. Spread over ham and wrap it in heavy-duty foil. Place in a shallow roasting pan. Roast 1 1/2 to 2 hours or until the internal temperature reaches 140 degrees (about 15 to 18 minutes per pound). Slice and serve warm.

Alongside, add MASHED SWEET POTATOES, steamed BROCCOLI SPEARS, COLESLAW and WHOLE-GRAIN ROLLS. For dessert, PINEAPPLE SHERBET is light.

Plan

Save enough ham for Monday and Wednesday, enough sherbet for Monday and enough coleslaw for Tuesday.

Shopping List

cooked ham, garlic, molasses, pepper, sweet potatoes to mash, broccoli, coleslaw, whole-grain rolls, pineapple sherbet.

Monday: Heat and Eat

For a quick meal, make GREEK ISLE HAM SANDWICHES. In a small bowl, toss together 1 cup chopped (leftover) ham, 2 tablespoons olive oil, 1 tablespoon fresh lemon juice, 2 cups spinach leaves and 2 teaspoons dried oregano. Divide evenly among 4 whole-grain pita bread halves.

Serve with COUSCOUS with chopped black olives stirred in. Scoop the leftover SHERBET for dessert.

Shopping List

olive oil, lemon, fresh spinach, dried oregano, whole-grain pita bread, couscous, black olives.

Tuesday: Meatless

Try these NO-MEAT SLOPPY JOES for an easy dinner. Serve them on WHOLE-GRAIN BUNS. Add OVEN FRIES (from frozen) and leftover COLESLAW. Enjoy STRAWBERRIES for dessert.

Shopping List

canola oil, onion, green bell pepper, carrot, brown rice, canned chili beans with sauce, hickory smoked barbecue sauce, whole-grain buns, frozen oven fries, strawberries.

NO-MEAT SLOPPY JOES

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: less than 20 minutes

  • 1 teaspoon canola oil
  • 1 medium chopped onion
  • 1 chopped green bell pepper
  • 1/2 cup shredded carrots
  • 3 cups cooked brown rice
  • 2 (15- to 19-ounce) cans chili beans with sauce
  • 3/4 cup hickory smoked barbecue sauce

Heat oil in a large nonstick skillet on medium-high. Add onion, green pepper and carrots; cook 3 to 4 minutes. Add rice, beans and barbecue sauce. Simmer 10 to 15 minutes or until heated through; serve.

Per serving: 337 calories, 10 grams protein, 3 grams fat (8% calories from fat), 0.9 gram saturated fat, 64 grams carbohydrate, no cholesterol, 755 milligrams sodium, 9 grams fiber.

Wednesday: Budget

There's no need to spend a lot of money tonight with PASTA WITH BROCCOLI AND CHEESE on the menu: Cook 13 to 16 ounces whole-grain pasta shells according to directions; add 3 cups fresh broccoli florets during the last 2 minutes of cooking. Drain. In a large bowl, combine pasta and broccoli with 1/3 cup freshly grated Parmesan cheese. If desired, add some chopped (leftover) ham. Toss gently to mix and serve.

Add a SPINACH SALAD and GARLIC BREAD. For dessert, PEACHES are the answer.

Shopping List

whole-grain pasta shells, fresh broccoli, Parmesan cheese, fresh spinach, garlic bread, peaches.

Thursday: Kids

What kid could resist CHILI-CHEESEBURGER MAC AND CHEESE? Serve with CARROT STICKS and SOFT ROLLS. For dessert, TANGERINES are just what the kids will want.

Shopping List

macaroni and cheese, 95% lean ground beef, chili powder, cumin, coarse salt, canned reduced-sodium kidney beans, canned diced tomatoes with mild green chiles, fresh parsley, carrot sticks, soft rolls, tangerines.

CHILI-CHEESEBURGER MAC AND CHEESE

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: less than 20 minutes, plus macaroni and cheese

  • 1 (12-ounce) package macaroni and cheese
  • 1 pound 95% lean ground beef
  • 1 teaspoon chili powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon coarse salt
  • 1 (15-ounce) can reduced-sodium kidney beans, rinsed
  • 1 (14.4-ounce) can undrained diced tomatoes with mild green chiles
  • 1/4 cup water
  • 2 tablespoons chopped fresh parsley

Prepare macaroni and cheese according to directions. Meanwhile, cook beef in a Dutch oven on medium, 6 minutes or until no longer pink; drain. Return beef to pot; stir in chili powder, cumin and salt. Cook 2 minutes. Add beans, tomatoes and water. Cook 5 to 8 minutes or until most of the liquid has evaporated. Stir prepared pasta into beef mixture and sprinkle with parsley. Serve immediately.

Per serving: 348 calories, 27 grams protein, 10 grams fat (25% calories from fat), 3.3 grams saturated fat, 39 grams carbohydrate, 52 milligrams cholesterol, 928 milligrams sodium, 6 grams fiber.

Friday: Express

Tonight's TORTELLINI WITH PESTO AND SUN- DRIED TOMATOES is quick and tasty. Prepare 2 (9-ounce) packages refrigerated three-cheese tortellini according to directions; drain. Toss with 1/2 cup refrigerated pesto, 1/2 cup freshly grated Parmesan cheese, 1/4 cup chopped oil-packed (drained) sun-dried tomatoes and 1/2 cup chopped fresh basil (or 1 tablespoon dried).

Add a packaged GREEN SALAD and ITALIAN BREAD. Dessert is as simple as instant LEMON PUDDING made with 1% milk.

Shopping List

refrigerated three-cheese tortellini, refrigerated pesto, Parmesan cheese, sun-dried tomatoes in oil, fresh or dried basil, packaged green salad, Italian bread, instant lemon pudding mix, 1% milk.

Saturday: Easy Entertaining

Serve your guests AIR-FRYER LEMON CHICKEN AND POTATOES. Add steamed ASPARAGUS, a BOSTON LETTUCE SALAD and a BAGUETTE. Buy a CHOCOLATE LAYER CAKE for dessert.

Shopping List

fresh rosemary, garlic powder, coarse salt, black pepper, bone-in skin-on chicken thighs, small potatoes, olive oil, lemon, fresh asparagus, Boston lettuce, baguette, chocolate layer cake.

AIR FRYER LEMON CHICKEN AND POTATOES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 25 minutes

  • 1 teaspoon chopped fresh rosemary
  • 1 teaspoon garlic powder
  • 1 teaspoon coarse salt
  • 1/2 teaspoon black pepper
  • 1 pound small potatoes cut into bite-size pieces
  • 2 tablespoons olive oil, divided
  • 4 bone-in, skin-on chicken thighs
  • 1 lemon cut into 8 wedges
  • Fresh rosemary for garnish

Heat the air fryer to 400 degrees. Combine the rosemary, garlic powder, salt and pepper. Toss the potatoes with 1 tablespoon olive oil and half of the spice mixture until evenly coated. Combine the chicken pieces with the remaining 1 tablespoon olive oil and remaining spice mixture, tossing until evenly coated. Place the chicken thighs in the basket of your air fryer, skin side down. Arrange the potatoes around the chicken pieces. Air fry for 12 minutes. Toss the potatoes and add the lemon wedges. Turn chicken to skin side up. Air fry for an additional 10 to 13 minutes or until internal temperature reaches 165 degrees. Transfer the chicken, potatoes and lemon to a serving dish, pouring any juices over the chicken and potatoes. Garnish with fresh rosemary if desired. (Recipe by Gwynn Galvin, SwirlsOfFlavor.com.)

Per serving: 386 calories, 26 grams protein, 22 grams fat (51% calories from fat), 5.1 grams saturated fat, 21 grams carbohydrate, 135 milligrams cholesterol, 591 milligrams sodium, 3 grams fiber.

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