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7 Day Menu Planner by Susan Nicholson

7 Day Menu Planner

by Susan Nicholson
health

7 Day Menu Planner for August 14, 2022

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

Sunday: Family

For a traditional family meal, cook a big (5- to 7-pound) ROAST CHICKEN and serve it with GRAVY. Add RICE, GREEN BEANS, SLICED TOMATOES AND CUCUMBERS and WHOLE-GRAIN ROLLS. For dessert, top VANILLA ICE CREAM with TOASTED COCONUT (see TIP).

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Tip

For a traditional family meal, cook a big (5- to 7-pound) ROAST CHICKEN and serve it with GRAVY. Add RICE, GREEN BEANS, SLICED TOMATOES AND CUCUMBERS and WHOLE-GRAIN ROLLS. For dessert, top VANILLA ICE CREAM with TOASTED COCONUT (see TIP).

Plan

Save enough chicken and rice for Monday. Save enough ice cream for Saturday.

Shopping List

chicken to roast, gravy, rice, green beans, tomatoes, cucumbers, whole-grain rolls, vanilla ice cream, coconut.

Monday: Budget

Use the leftover chicken and rice in budget-friendly CHICKEN CURRY CASSEROLE for a homey meal. Serve the one-dish entree with a SPINACH SALAD and CRUSTY ROLLS. Try PEACHES for dessert.

Plan

Save enough of the casserole for Wednesday.

Shopping List

sliced fresh mushrooms, frozen broccoli florets, canned condensed reduced-sodium reduced-fat cream of mushroom soup, low-fat mayonnaise, 1% milk, lemon, curry powder, sliced almonds, fresh spinach, crusty rolls, peaches.

CHICKEN CURRY CASSEROLE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 1 hour

  • 4 cups cooked rice
  • 8 ounces sliced fresh mushrooms
  • 2 (10-ounce) packages frozen broccoli florets, thawed and drained
  • 3 to 4 cups cooked diced chicken breast or thigh meat
  • 2 (10 3/4-ounce) cans condensed reduced-sodium reduced-fat cream of mushroom soup
  • 1 cup low-fat mayonnaise
  • 1 cup 1% milk
  • 1 tablespoon lemon juice
  • 1 tablespoon curry powder
  • 1/2 cup sliced almonds

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Spoon rice into dish; spread evenly. Microwave mushrooms on high 3 minutes; drain. Scatter mushrooms and 3/4 of the broccoli over rice; top broccoli with chicken. In a medium bowl, blend soup, mayonnaise, milk, juice and curry powder until blended and smooth. Pour evenly over casserole. Sprinkle remaining broccoli and almonds over top. Cover; bake 45 minutes or until bubbly. Uncover and bake 15 more minutes; serve warm.

Per serving: 353 calories, 25 grams protein, 9 grams fat (22% calories from fat), 1.1 grams saturated fat, 44 grams carbohydrate, 45 milligrams cholesterol, 600 milligrams sodium, 5 grams fiber.

Tuesday: Meatless

Skip meat for PASTA WITH CHICKPEAS, TOMATOES AND HERBS. Add MIXED GREENS and GARLIC BREAD. Make instant BANANA PUDDING with 1% milk for dessert.

Shopping List

penne pasta, olive oil, garlic, canned no-salt-added petite diced tomatoes, dried basil, dried oregano, canned reduced-sodium chickpeas, fresh basil, Parmesan cheese, mixed greens, garlic bread, instant banana pudding, 1% milk.

PASTA WITH CHICKPEAS, TOMATOES AND HERBS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 10 minutes, plus pasta

  • 2 cups penne pasta
  • 1 tablespoon olive oil
  • 1 large clove garlic, minced
  • 1 (14.5-ounce) can no-salt-added petite diced tomatoes, with liquid
  • 2 teaspoons dried basil
  • 2 teaspoons dried oregano
  • 1 (19-ounce) can reduced-sodium chickpeas, rinsed
  • 1/4 cup chopped fresh basil
  • 1/4 cup freshly grated Parmesan cheese

Cook pasta according to directions; drain and transfer to a large bowl. Meanwhile, in a medium saucepan, heat oil on medium. Add garlic; cook 30 seconds. Add tomatoes, dried basil, oregano and chickpeas; simmer 5 minutes. Add fresh basil; simmer 5 minutes. Pour over hot pasta; toss to mix. Sprinkle cheese over each serving.

Per serving: 394 calories, 16 grams protein, 8 grams fat (19% calories from fat), 1.7 grams saturated fat, 64 grams carbohydrate, 4 milligrams cholesterol, 284 milligrams sodium, 9 grams fiber.

Wednesday: Heat and Eat

Enjoy the leftover CHICKEN CASSEROLE for an easy meal. Serve it with a LETTUCE WEDGE and CRUSTY BREAD. For dessert, slice MANGOES.

Shopping List

lettuce, crusty bread, mangoes.

Thursday: Express

Make your own fast food tonight: Pan-fry a HAM STEAK and serve it with refrigerated MASHED SWEET POTATOES. Add a packaged GREEN SALAD and BISCUITS. Chunky APPLESAUCE sprinkled with cinnamon is dessert.

Shopping List

ham steak, refrigerated mashed sweet potatoes, packaged green salad, biscuits, chunky applesauce, cinnamon.

Friday: Kids

Treat the kids to SPIRAL SANDWICHES. Cover 1 soft cracker bread (15 inches in diameter from a 17-ounce package, see TIP) with Neufchatel cheese. Layer cheese with sliced turkey, tomatoes, Swiss cheese and fresh spinach, leaving about 4 inches at one side that’s covered with cheese only. Beginning at the side layered with turkey, roll up bread. Trim each end with serrated knife to make even; cut bread roll into 1-inch slices. Serve with CARROT SALAD. POPSICLES make a drippy dessert.

Tip

Treat the kids to SPIRAL SANDWICHES. Cover 1 soft cracker bread (15 inches in diameter from a 17-ounce package, see TIP) with Neufchatel cheese. Layer cheese with sliced turkey, tomatoes, Swiss cheese and fresh spinach, leaving about 4 inches at one side that’s covered with cheese only. Beginning at the side layered with turkey, roll up bread. Trim each end with serrated knife to make even; cut bread roll into 1-inch slices. Serve with CARROT SALAD. POPSICLES make a drippy dessert.

Shopping List

soft cracker bread, Neufchatel cheese, sliced turkey, tomatoes, Swiss cheese, fresh spinach, carrot salad, Popsicles.

Saturday: Easy Entertaining

Invite friends for BLACKENED CUMIN-CAYENNE TILAPIA. Heat broiler. Rub some olive oil all over 4 (6-ounce) tilapia fillets. In a small bowl, combine 2 teaspoons cumin, 1/2 teaspoon coarse salt, 1/2 teaspoon garlic powder, 1/2 teaspoon cayenne pepper and 1/4 teaspoon freshly ground black pepper. Arrange fish on broiler pan coated with cooking spray; broil 5 minutes or until fish flakes easily when tested with fork. Serve.

ROASTED RED POTATOES and TOMATOES WITH OLIVE OIL both go well with the tilapia. Add a BAGUETTE. For dessert, buy or make PEACH CRISP and top with leftover VANILLA ICE CREAM.

Shopping List

extra-virgin olive oil, tilapia fillets, cumin, coarse salt, garlic powder, cayenne pepper, black pepper, cooking spray, red potatoes, tomatoes, garlic, fresh thyme, baguette, peach crisp.

TOMATOES WITH OLIVE OIL

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 5 to 6 hours on low, or 3 to 4 hours on high

  • 6 medium ripe tomatoes, cored and halved lengthwise
  • 1/2 cup extra-virgin olive oil
  • 6 cloves garlic, peeled and smashed
  • 2 teaspoons minced fresh thyme (or 3/4 teaspoon dried)
  • 3/4 teaspoon coarse salt
  • 1/4 teaspoon pepper

Combine all ingredients in a 4-quart or larger slow cooker. Cover and cook on low 5 to 6 hours (or high 3 to 4 hours) or until tomatoes are tender and slightly shriveled around edges. Let tomatoes cool in oil for at least 15 minutes or up to 4 hours. Season with salt and pepper to taste and serve. (Adapted from "The Complete Plant Based Cookbook," America’s Test Kitchen.)

Per serving: 186 calories, 1 gram protein, 18 grams fat (85% calories from fat), 2.5 grams saturated fat, 6 grams carbohydrate, no cholesterol, 247 milligrams sodium, 2 grams fiber.

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7 Day Menu Planner for August 07, 2022

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

Sunday: Family

Dazzle the family with FLANK STEAK WITH RED WINE PAN SAUCE for dinner. Serve it with ROASTED RED POTATOES, GRILLED ASPARGUS, MIXED GREENS and WHOLE-GRAIN BREAD. Buy a KEY LIME PIE for dessert.

Plan

Save enough beef and pie for Monday.

Shopping List

flank steak, coarse salt, pepper, butter, green onions, dry red wine, lower-sodium beef broth, Dijon mustard, cracked peppercorns, red potatoes, asparagus, mixed greens, whole-grain bread, key lime pie.

FLANK STEAK WITH RED WINE PAN SAUCE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1 (1 1/2-pound) flank steak
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon freshly ground pepper
  • 5 tablespoons butter, divided
  • 1/4 cup minced green onions
  • 1/4 cup dry red wine
  • 1/2 cup lower-sodium beef broth
  • 1 tablespoon Dijon mustard,
  • 2 tablespoons cracked black peppercorns

Season steak with salt and pepper. Heat oven to 200 degrees. Warm an oven-safe platter in oven. In a large nonstick skillet, melt 1 tablespoon butter over medium heat. Add steak; cook 4 minutes. Turn; cook 4 more minutes. Reduce heat to low; cook steak 4 more minutes or until internal temperature reaches 145 degrees for medium-rare. Place steak on warm platter in oven. In same skillet, cook green onions in pan juices on medium-high. Add wine; cook, scraping browned bits from skillet. Cook 1 minute to reduce wine. Stir in broth, mustard and peppercorns. Bring to a boil; cook 5 minutes to reduce by half. Slowly whisk in remaining butter 1 tablespoon at a time, letting it melt and blend into the sauce before adding the next tablespoon. Serve sauce with steak.

Per serving: 266 calories, 24 grams protein, 16 grams fat (56% calories from fat), 9 grams saturated fat, 2 grams carbohydrate, 74 milligrams cholesterol, 341 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Use the leftover beef, any stir-fry sauce and stir-fry vegetables to prepare a BEEF STIR-FRY. Serve your creation over BROWN RICE. Add a LETTUCE WEDGE and BREAD STICKS. Slice the leftover PIE for dessert.

Plan

Cook enough brown rice for Tuesday.

Shopping List

stir-fry sauce, stir-fry vegetables, brown rice, lettuce, bread sticks.

Tuesday: Express

Try a jar of premade simmer sauce, such as chicken tikka masala, and stir up an Indian feast to remember. Serve it over leftover RICE. Add a packaged GREEN SALAD and WHOLE-GRAIN ROLLS, and that’s dinner. Add a slice of CANTALOUPE for a refreshing ending.

Shopping List

ingredients for chicken tikka masala, packaged green salad, whole-grain rolls, cantaloupe.

Wednesday: Meatless

Try GRILLED PORTOBELLO MUSHROOMS CAPRESE for a special no-meat dinner. Serve the mushrooms on WHOLE-GRAIN BUNS along with POTATO SALAD. Slice MANGOES for dessert.

Shopping List

balsamic vinegar, olive oil, garlic, fresh basil, coarse salt, portobello mushroom caps, fresh mozzarella, prepared basil pesto, Campari tomatoes, whole-grain buns, potato salad, mangoes.

GRILLED PORTOBELLO MUSHROOMS CAPRESE

Servings: makes 4 servings

Prep time: 15 minutes; marinating time: 30 to 60 minutes

Cook time: 14 to 18 minutes

  • 1/4 cup balsamic vinegar
  • 1/4 cup olive oil
  • 1 clove garlic, minced
  • 1 tablespoon chopped fresh basil
  • 1/2 teaspoon coarse salt
  • 4 portobello caps (about 9 ounces)
  • 4 slices (4 ounces) fresh mozzarella
  • 1/4 cup prepared basil pesto
  • 2 Campari tomatoes, sliced
  • Fresh basil leaves

In a small bowl, combine vinegar, oil, garlic, chopped basil and salt until blended. Transfer mixture to a resealable plastic bag. Add portobello caps. Marinate 30 to 60 minutes, turning once. Remove mushrooms; discard marinade. Meanwhile, heat grill to medium for direct-heat grilling. Grill 7 to 9 minutes per side or until tender, turning once. Arrange on serving platter. Top each with a mozzarella slice, 1 tablespoon pesto, 2 tomato slices and a fresh basil leaf.

Per serving: 188 calories, 9 grams protein, 15 grams fat (70% calories from fat), 5.4 grams saturated fat, 6 grams carbohydrate, 24 milligrams cholesterol, 273 milligrams sodium, 2 grams fiber.

Thursday: Kids

For a fun summer dinner, treat the kids to TURKEY TORTILLA CONES. Add CORN ON THE COB and CHERRY TOMATO HALVES. Fresh PEACHES are your dessert.

Shopping List

Neufchatel cheese, whole-grain tortillas (6-inch), mild salsa, lettuce, cooked turkey breast, 50% light cheddar cheese, red bell pepper, corn on the cob, cherry tomatoes, peaches.

TURKEY TORTILLA CONES

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: none

  • 4 ounces Neufchatel cheese, softened
  • 4 (6-inch) whole-grain tortillas
  • 1/4 cup mild salsa
  • 4 lettuce leaves
  • 4 ounces cooked turkey breast, cut into strips
  • 4 ounces 50% light cheddar cheese, cut into strips
  • 1 small red bell pepper, cut into strips

Spread Neufchatel evenly on top 2/3 of each tortilla; spread salsa over cheese. Top with lettuce, turkey, cheddar cheese and bell pepper strips. Fold up bottom third of each tortilla; roll to make cone shape with folded end on bottom. Keep tortilla in cone shape with toothpick. Serve with additional salsa.

Per serving: 292 calories, 23 grams protein, 13 grams fat (38% calories from fat), 7.2 grams saturated fat, 23 grams carbohydrate, 58 milligrams cholesterol, 633 milligrams sodium, 3 grams fiber.

Friday: Budget

Keep the cost down with OVEN-FRIED BACON-WRAPPED CHICKEN THIGHS: Heat oven to 350 degrees. Microwave 8 slices bacon 30 seconds to 1 minute on high (100% power) or until limp. Wrap 8 bone-in skinless chicken thighs with the bacon. In a flat dish, combine 1/2 cup cornmeal, 1 teaspoon coarse salt, 1 teaspoon paprika and 1 teaspoon 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 about 45 minutes, turning once or until internal temperature reaches 165 degrees.

Serve with BAKED POTATOES, SLICED TOMATOES and CRUSTY ROLLS. Fresh FIGS are dessert.

Shopping List

bacon, bone-in skinless chicken thighs, cornmeal, coarse salt, paprika, pepper, cooking spray, potatoes to bake, tomatoes, crusty rolls, fresh figs.

Saturday: Easy Entertaining

Invite guests for APPLE MUSTARD GLAZED PORK CHOPS for dinner: Season 4 boneless pork chops (3/4 inches thick) with black pepper. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high; brown chops 2 minutes. Turn; add 1/4 cup apple juice, 2 tablespoons apple jelly and 2 tablespoons Dijon mustard. Reduce heat to low; cover and cook 8 to 10 minutes.

Serve chops with the pan sauce and JASMINE RICE, STEAMED FRESH ZUCCHINI, a BOSTON LETTUCE SALAD and a BAGUETTE. For dessert, spoon FRESH BLACKBERRIES over VANILLA ICE CREAM.

Shopping List

boneless pork chops, black pepper, canola oil, apple juice, apple jelly, Dijon mustard, jasmine rice, fresh zucchini, Boston lettuce, baguette, fresh blackberries, vanilla ice cream.

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7 Day Menu Planner for July 31, 2022

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

Sunday: Family

Our family thought GRILLED MONTEREY CHICKEN was super-delicious. Serve it with POTATO SALAD, COLESLAW and CRUSTY ROLLS for a wonderful summer meal. Buy a BOSTON CREAM PIE for dessert.

Plan

Save enough chicken breast, coleslaw and pie for Monday.

Shopping List

Dijon mustard, honey, coarse salt, pepper, boneless skinless chicken breasts, bacon, pepper jack cheese, red onion, limes, potato salad, coleslaw, crusty rolls, Boston cream pie.

GRILLED MONTEREY CHICKEN

Servings: makes 5 servings

Prep time: 25 minutes; chilling time: 30 to 60 minutes

Cook time: about 10 to 13 minutes; standing time: 5 to 10 minutes

  • 1/2 cup Dijon mustard
  • 1/4 cup honey
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 5 (6- to 8-ounce) boneless skinless chicken breasts, trimmed
  • 4 slices bacon, cut into 1/2-inch pieces
  • 6 ounces (1 1/2 cups) shredded pepper jack cheese
  • 4 slices red onion (1/2 inch thick)
  • Lime wedges

In a medium bowl, whisk together the mustard, honey, salt and pepper. Reserve 1/4 cup mixture for basting. Transfer remaining honey mustard mixture to large resealable plastic bag. Working with one breast at a time, starting on thick side, cut chicken in half horizontally, stopping 1/2 inch from edge so halves remain attached. Open breast like a book, creating single flat piece. Place chicken in bag with honey mustard mixture, toss to coat and refrigerate 30 to 60 minutes. Meanwhile, cook bacon on medium 5 to 7 minutes. Using slotted spoon, transfer bacon to paper-towel-lined plate. Reserve bacon fat. Once cool, toss bacon with pepper jack. Remove chicken, discard marinade. Grill chicken on hotter side of grill 5 to 6 minutes per side or until meat thermometer inserted into thickest part registers 165 degrees. Push toothpick through onion; brush lightly with bacon fat. Grill 5 minutes or until tender. Brush chicken with reserved honey mustard. Remove onions from grill; remove toothpicks. Divide onion rings over 4 breasts. Divide bacon-cheese mixture over onions. Cover and cook until cheese is melted. Transfer to platter; tent with foil for 5 to 10 minutes. Serve with lime wedges. (Adapted from "The Chicken Bible," America’s Test Kitchen.)

Per servings: 392 calories, 49 grams protein, 18 grams fat (41% calories from fat), 7.9 grams saturated fat, 8 grams carbohydrate, 162 milligrams cholesterol, 637 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Make CHICKEN SANDWICHES WITH BRIE on ciabatta bread using the leftover chicken. Serve with leftover COLESLAW. Leftover PIE is your dessert.

Shopping List

brie, ciabatta bread.

Tuesday: Meatless

You’ll be happy to skip meat for RAVIOLI WITH ASPARAGUS AND WALNUTS: Cook 1 (14- to 16-ounce) package cheese ravioli (fresh or frozen) according to directions. Meanwhile, heat 2 tablespoons olive oil in a medium nonstick skillet. Add 2 cloves sliced garlic and 1/2 cup roughly chopped walnuts; cook 4 to 5 minutes, stirring often, or until nuts are lightly toasted and fragrant. Add 1 pound asparagus, trimmed and thinly sliced on the diagonal; cook 2 minutes or until just tender. Serve over ravioli and sprinkle with freshly grated Parmesan cheese.

Add a SPINACH SALAD and ITALIAN BREAD. STRAWBERRY ICE CREAM is dessert.

Shopping List

fresh or frozen cheese ravioli, olive oil, garlic, walnuts, asparagus, Parmesan cheese, fresh spinach, Italian bread, strawberry ice cream.

Wednesday: Express

Stay cool with a quick meal of TUNA STUFFED AVOCADOS. Buy tuna salad from the deli and spoon into ripe halved avocados (see TIP). Add a bowl of GAZPACHO along with SESAME BREAD STICKS. Enjoy fresh TROPICAL FRUIT for dessert.

Tip

Stay cool with a quick meal of TUNA STUFFED AVOCADOS. Buy tuna salad from the deli and spoon into ripe halved avocados (see TIP). Add a bowl of GAZPACHO along with SESAME BREAD STICKS. Enjoy fresh TROPICAL FRUIT for dessert.

Shopping List

deli tuna salad, avocados, lemon, gazpacho, sesame bread sticks, fresh tropical fruit.

Thursday: Budget

PASTA FAGIOLI is easy on the budget and full of flavor. Serve it with a LETTUCE WEDGE and WHOLE-GRAIN BREAD. Fresh BLUEBERRIES make a good dessert.

Shopping List

olive oil, carrots, garlic, unsalted chicken broth, canned no-salt-added tomato sauce, Italian seasoning, ditalini pasta, canned reduced-sodium cannellini beans, diced ham, coarse salt, pepper, Parmesan cheese, lettuce, whole-grain bread, fresh blueberries.

PASTA FAGIOLI

Servings: makes 9 cups

Prep time: 10 minutes

Cook time: about 15 minutes

  • 1 tablespoon olive oil
  • 1 cup sliced carrots
  • 2 cups plus 2 tablespoons water, divided
  • 3 cloves garlic, minced
  • 2 1/2 cups unsalted chicken broth
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1 teaspoon Italian seasoning
  • 8 ounces uncooked ditalini pasta
  • 2 (15-ounce) cans rinsed reduced-sodium cannellini beans
  • 4 ounces diced ham
  • 1/8 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • Freshly grated Parmesan cheese for garnish

Heat oil in a Dutch oven on medium high. Microwave carrots with 2 tablespoons water for 3 minutes on high (100% power); drain and set aside. Add garlic to Dutch oven; cook 1 minute. Stir in broth, 2 cups water, tomato sauce and Italian seasoning. Bring to a boil. Add pasta and carrots; simmer 10 minutes, stirring occasionally. Stir in beans, ham, salt and pepper. Heat through. Garnish with cheese and serve. (Adapted from Family Circle magazine.)

Per cup: 218 calories, 10 grams protein, 3 grams fat (13% calories from fat), 0.5 gram saturated fat, 36 grams carbohydrate, 7 milligrams cholesterol, 408 milligrams sodium, 5 grams fiber.

Friday: Kids

No kid will be able to resist LAYERED MEXICAN CASSEROLE: Heat oven to 350 degrees. In an ungreased 8-inch-square baking dish, spread 2 1/2 cups of Corn Chex (or similar) cereal. Spoon 2 cups rinsed reduced-sodium pinto beans (from 19-ounce can) over cereal. Sprinkle with 1 cup shredded 50% light cheddar cheese. Spoon 1 1/2 cups mild salsa over cheese. Sprinkle with 2 more cups cereal and 1 more cup cheese. Bake 20 to 25 minutes or until hot and cheese is melted. Serve with reduced-fat sour cream.

Add GUACAMOLE on SHREDDED LETTUCE. How about fresh PEACHES for dessert?

Shopping List

Corn Chex (or similar) cereal, canned reduced-sodium pinto beans, 50% light cheddar cheese, mild salsa, reduced-fat sour cream, guacamole, lettuce, peaches.

Saturday: Easy Entertaining

Show off your cooking skills and invite guests for GRILLED STEAKS. Serve them with SWEET ONION CASSEROLE, GREEN BEANS, a ROMAINE SALAD and CRUSTY ROLLS. FRUIT TARTS are a perfect dessert.

Shopping List

steaks to grill, canola oil, sweet onions (such as Vidalia), white rice, part-skim Jarlsberg or Gruyere cheese, coarse salt, pepper, allspice, cooking spray, Parmesan cheese, fresh parsley (if desired), green beans, romaine, crusty rolls, fruit tarts.

SWEET ONION CASSEROLE

Servings: makes 6 servings

Prep time: 20 minutes

Cook time: 55 minutes

  • 1 tablespoon canola oil
  • 4 cups (about 1 3/4 pounds) chopped sweet onions (such as Vidalia)
  • 1 cup cooked white rice
  • 2/3 cup shredded part-skim Jarlsberg or Gruyere cheese
  • 1/8 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper
  • 1/8 teaspoon allspice
  • 1/3 cup freshly grated Parmesan cheese
  • 2 tablespoons chopped fresh parsley, if desired

Heat oven to 325 degrees. Heat oil in a large nonstick skillet on medium. Add onions; cook 10 minutes or until softened. Place in a large bowl. Stir rice, cheese, salt, pepper and allspice into onions. Spoon mixture into an 8-by-8-inch baking dish coated with cooking spray. Sprinkle evenly with Parmesan. Cover and bake 40 minutes. Uncover; bake 5 more minutes. Top with parsley, if desired.

Per serving: 153 calories, 7 grams protein, 6 grams fat (33% calories from fat), 2.1 grams saturated fat, 18 grams carbohydrate, 10 milligrams cholesterol, 145 milligrams sodium, 2 grams fiber.

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