health

7 Day Menu Planner for April 30, 2023

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

Sunday: Family

Prepare your own BAKED HAM for the family dinner. Add a special dish such as MASHED SWEET POTATOES AND APPLES WITH PECAN STREUSEL TOPPING, along with GREEN PEAS (from frozen) and DINNER ROLLS. You'll love how easy RASPBERRY SHORTCAKE can be using sliced pound cake with fresh raspberries and light whipped cream for dessert.

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Plan

Save enough ham for Monday; save enough cake for Tuesday.

Shopping List

ham to bake, sweet potatoes, Granny Smith apples, butter, pure vanilla extract, ground cardamom, coarse salt, cooking spray, light brown sugar, pecans, frozen green peas, dinner rolls, pound cake, fresh raspberries, light whipped cream.

MASHED SWEET POTATOES AND APPLES WITH PECAN STREUSEL TOPPING

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: less than 1 hour

  • 2 pounds peeled sweet potatoes, cut into 1-inch cubes
  • 2 large Granny Smith apples, peeled and cut into 1-inch pieces
  • 2 tablespoons softened butter
  • 2 teaspoons pure vanilla extract
  • 1 1/2 teaspoons ground cardamom, divided
  • 1/4 teaspoon coarse salt
  • For the topping:
  • 1/4 cup packed light brown sugar
  • 2 tablespoons butter
  • 1/4 cup chopped pecans

Heat oven to 350 degrees. In a large saucepan, combine potatoes and apples; cover with 1 inch cold water. Bring to a boil on medium-high. Reduce heat to medium-low; cover and cook 15 to 20 minutes or until tender. Drain well; return to pan. Add butter, vanilla, 1 teaspoon cardamom and salt; mash until potatoes are well-blended and smooth. Spoon into 1 1/2-quart baking dish coated with cooking spray. For the topping: In a small bowl, mix together brown sugar, butter and remaining 1/2 teaspoon cardamom until coarse crumbs form. Stir in pecans. Sprinkle mixture over sweet potatoes. Bake 30 minutes or until lightly browned and heated through.

Per serving: 216 calories, 2 grams protein, 8 grams fat (34% calories from fat), 3.9 grams saturated fat, 34 grams carbohydrate, 15 milligrams cholesterol, 169 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

Use the leftover ham for GRILLED HAM AND SWISS CHEESE SANDWICHES on rye. Serve with TOMATO BASIL SOUP and a LETTUCE WEDGE. Fresh PINEAPPLE is your dessert.

Shopping List

Swiss cheese and rye bread for sandwiches, tomato basil soup, lettuce, fresh pineapple.

Tuesday: Kids

The kids will be all over TORTILLA CASSEROLE tonight. Heat oven to 400 degrees. In a 7-by-11-inch baking dish, combine 1 (10- to 13-ounce) package refrigerated cooked carved chicken breasts, 1 (14.75-ounce) can cream-style corn, 1 (15-ounce) can rinsed reduced-sodium black beans and 2 medium seeded and chopped tomatoes until well blended. Smooth top. Cover and bake 35 minutes. Uncover and sprinkle top with 1/2 cup coarsely crushed baked tortilla chips and 1/2 cup shredded 50% light cheddar cheese. Bake 2 more minutes or until tortillas are toasted and cheese is melted. Serve with a chopped LETTUCE SALAD. Slice the leftover CAKE for dessert and top it with sliced PEACHES.

Shopping List

refrigerated cooked carved chicken breasts, canned cream-style corn, canned reduced-sodium black beans, tomatoes, baked tortilla chips, shredded 50% light cheddar cheese, lettuce, peaches.

Wednesday: Meatless

Skip meat and have FETTUCCINE WITH NO-COOK TOMATO SAUCE for an easy meal. In a medium bowl, combine 12 chopped, seeded plum tomatoes, 1/4 cup balsamic vinaigrette, 1/4 cup chopped fresh basil and 1 teaspoon minced garlic; mix well. Toss with hot cooked fettuccine and serve. Add a SPINACH SALAD with hard-boiled EGG WEDGES and GARLIC BREAD. Try FRESH TROPICAL FRUITS for dessert.

Shopping List

plum tomatoes, balsamic vinaigrette, fresh basil, garlic, fettuccine, fresh spinach, eggs, garlic bread, fresh tropical fruits.

Thursday: EXPRESS

LAYERED BEEF SALAD is on the menu tonight! In a glass serving bowl (straight sides if available), layer shredded lettuce, sliced tomatoes and cucumbers, canned artichokes (drained) and strips of deli roast beef and any cheese. Repeat layers once. Top with reduced-fat ranch dressing. To serve, spoon through all layers. Serve with deli MINESTRONE SOUP and FLATBREAD. Buy or make TAPIOCA PUDDING for dessert.

Shopping List

lettuce, tomatoes, cucumbers, canned artichokes, deli roast beef, any cheese, reduced-fat ranch dressing, deli minestrone soup, flatbread, tapioca pudding.

Friday: Budget

It's inexpensive and has lots of flavor, two good reasons to put SANTA FE RICE AND BEANS on the menu tonight. Serve with a SLICED AVOCADO AND LETTUCE SALAD and CORN TORTILLAS. PLUMS are good for dessert.

Shopping List

canola oil, green bell pepper, onion, garlic, unsalted chicken broth, cumin, canned reduced-sodium black beans, canned reduced-sodium pinto beans, canned no-salt-added or regular diced tomatoes with green chilies, frozen shoepeg corn, red wine vinegar, brown rice, reduced-fat sour cream, fresh cilantro, avocado, lettuce, corn tortillas, plums.

SANTA FE RICE AND BEANS

Servings: makes 5 servings

Prep time: 15 minutes

Cook time: about 30 minutes, plus rice

  • 1 tablespoon canola oil
  • 1 medium green bell pepper, diced
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 (14-ounce) can unsalted chicken broth
  • 1 teaspoon cumin
  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 (16-ounce) can reduced sodium pinto beans, rinsed
  • 1 (10-ounce) can no-salt-added or regular diced tomatoes with green chilies, with liquid
  • 1 (10-ounce) package frozen shoepeg corn
  • 1 tablespoon red wine vinegar
  • 3 cups cooked brown rice (see NOTE)
  • Reduced-fat sour cream and chopped fresh cilantro for garnish

Heat oil in a large nonstick skillet on medium. Add bell pepper, onion and garlic; cook 6 minutes. Stir in broth and cumin; bring to a boil. Reduce heat to medium-low; cover and simmer 15 minutes. Add both beans, tomatoes, corn and vinegar. Simmer 10 minutes or until heated through. Serve over rice. Garnish as desired.

NOTE: I used boil-in-bag brown rice; it cooks in 10 minutes in microwave.

Per serving: 334 calories, 14 grams protein, 4 grams fat (10% calories from fat), 0.2 gram saturated fat, 62 grams carbohydrate, no cholesterol, 242 milligrams sodium, 12 grams fiber.

Saturday: Easy Entertaining

Invite extra-special friends for the spring flavors in PAN-SEARED PAPRIKA SALMON WITH SPICY GREEN BEANS. Add BROWN RICE, a BIBB LETTUCE SALAD and a BAGUETTE. For dessert, buy a COCONUT CREAM PIE.

Shopping List

skin-on salmon fillets, smoked paprika, coarse salt, black pepper, extra-virgin olive oil, green beans, garlic, jar hot banana pepper rings, brown rice, bibb lettuce, baguette, coconut cream pie.

PAN-SEARED PAPRIKA SALMON WITH SPICY GREEN BEANS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 8 to 12 minutes

  • 4 (6- to 8-ounce) skin-on salmon fillets, 1 inch thick
  • 1 1/4 teaspoons smoked paprika, divided
  • 1/2 teaspoon plus 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon plus 1/4 teaspoon black pepper, divided
  • 1 teaspoon plus 1 tablespoon extra-virgin olive oil, divided
  • 1 pound trimmed green beans
  • 6 cloves garlic, smashed and peeled
  • 2 tablespoons water
  • 1/2 cup hot banana pepper rings (from jar)
  • Additional salt and pepper to taste

Pat salmon dry with paper towels. Sprinkle with 1 teaspoon paprika, 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat 1 teaspoon olive oil in 12-inch nonstick skillet on medium-high until just smoking. Place salmon skin side up in skillet; cook until well browned and center is still translucent when checked with a tip of paring knife (internal temperature of 125 degrees for medium-rare), 4 to 6 minutes per side. Transfer to serving dish and sprinkle with remaining 1/4 teaspoon paprika. Wipe out skillet with paper towels. Heat 1 tablespoon oil in empty skillet on medium-high until just smoking. Add green beans, garlic, 1/2 teaspoon salt and 1/4 teaspoon pepper; cook, stirring often until green beans and garlic turn spotty brown, about 6 minutes. Add 2 tablespoons water; cover and reduce heat to medium, cooking until green beans are softened, about 1 minute. Off heat, stir in banana pepper rings; season with salt and pepper to taste. Serve. (Adapted from "Five-Ingredient Dinners," America’s Test Kitchen.)

Per serving: 311 calories, 38 grams protein, 13 grams fat (36% calories from fat), 2.1 grams saturated fat, 11 grams carbohydrate, 80 milligrams cholesterol, 774 milligrams sodium, 4 grams fiber.

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7 Day Menu Planner for April 23, 2023

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

Sunday: Family

Add some extra flavor to the usual family feast with MEXICAN ROAST CHICKEN WITH OLIVE SALSA. On the side, add packaged YELLOW RICE, reduced-sodium PINTO BEANS, a LETTUCE WEDGE and FLOUR TORTILLAS. Make BUTTERSCOTCH PUDDING (from a mix) with 1% milk for dessert and top with light WHIPPED CREAM.

Plan

Save enough chicken, olive salsa and black olives, along with any leftover rice and beans, for Monday.

Shopping List

chicken to roast, cooking spray, chili powder, cumin, garlic powder, coarse salt, black (ripe) pitted olives, pimento-stuffed manzanilla olives, chunky salsa, fresh cilantro, packaged yellow rice, reduced-sodium pinto beans, lettuce, flour tortillas, butterscotch pudding mix, 1% milk, light whipped cream.

MEXICAN ROAST CHICKEN WITH OLIVE SALSA

Servings: makes 10 to 12 servings

Prep time: 15 minutes

Cook time: about 2 hours; standing time: 10 minutes

  • 1 (5- or 6-pound) chicken to roast
  • 2 teaspoons chili powder
  • 2 teaspoons cumin
  • 1 teaspoon garlic powder
  • 1/4 teaspoon coarse salt
  • 3/4 cup each sliced black (ripe) pitted olives and pimento-stuffed manzanilla olives
  • 1 (11-ounce) jar chunky salsa
  • 1/3 cup chopped fresh cilantro
  • Heat oven to 375 degrees. Coat chicken with cooking spray; sprinkle chicken evenly with chili powder, cumin, garlic powder and salt. Place on a rack in a shallow roasting pan. Roast about 1 3/4 to 2 hours or until internal temperature of breast is 165 degrees. Meanwhile, combine olives, salsa and cilantro; refrigerate until ready to use. (Reserve 2/3 cup olive salsa for later.) Remove chicken from oven; transfer to carving board. Tent with foil; let stand 5 to 10 minutes before slicing. Serve chicken with salsa.
  • Per serving (white meat without skin): 172 calories, 33 grams protein, 4 grams fat (21% calories from fat), 0.8 gram saturated fat, 1 gram carbohydrate, 108 milligrams cholesterol, 131 milligrams sodium, no fiber.
  • Carb count: 0

Per serving (dark meat without skin): 169 calories, 27 grams protein, 6 grams fat (32% calories from fat), 1.5 grams saturated fat, 1 gram carbohydrate, 128 milligrams cholesterol, 194 milligrams sodium, no fiber.

Carb count: 0

Per serving (salsa): 46 calories, no protein, 3 grams fat (64% calories from fat), 0.2 grams saturated fat, 4 grams carbohydrate, no cholesterol, 414 milligrams sodium, no fiber.

Monday: Heat and Eat

Make good use of Monday's leftovers and enjoy CHICKEN TACOS tonight. Serve with a SPINACH SALAD and any leftover RICE and BEANS. For a quick dessert, try KIWIFRUIT.

Shopping List

taco shells, jalapeno cheese, lettuce, avocado, fresh spinach, kiwifruit.

CHICKEN TACOS

Servings: makes 8 tacos

Prep time: 15 minutes

Cook time: about 5 minutes, plus heating tacos

  • 2 cups shredded cooked (leftover) Mexican roast chicken breast
  • 2/3 cup (leftover) olive salsa
  • 8 heated taco shells (from a 4.6-ounce box with 12 tacos per box)
  • 1 cup shredded jalapeno cheese
  • 1 cup shredded lettuce
  • 1/2 cup sliced black olives (leftover)
  • 1 ripe Haas avocado, diced

In a medium bowl, combine chicken and olive salsa; cover and microwave on medium (50% power) 5 minutes or until hot. Divide mixture evenly among taco shells; top with cheese, lettuce, olives and avocado.

Per serving: 182 calories, 11 grams protein, 11 grams fat (54% calories from fat), 2.8 grams saturated fat, 11 grams carbohydrate, 24 milligrams cholesterol, 481 milligrams sodium, 2 grams fiber.

Tuesday: Meatless

Skip meat tonight for PEA AND PASTA SOUP. Bring 6 cups unsalted vegetable broth to a boil in a large pot on medium-high. Add 1 1/2 cups frozen green peas, 3/4 cup orzo or ditalini pasta and 2 tablespoons chopped fresh parsley. Reduce heat; simmer 5 minutes or until pasta is tender. Stir in 2 tablespoons apple juice. Spoon into bowls; top with freshly grated Parmesan cheese. Serve with GRILLED CHEESE SANDWICHES and CHERRY TOMATOES. PEARS are an easy dessert.

Shopping List

unsalted vegetable broth, frozen green peas, orzo or ditalini pasta, fresh parsley, apple juice, Parmesan cheese, bread and cheese for sandwiches, cherry tomatoes, pears.

Wednesday: Budget

Keep costs down with GRILLED HAM REUBEN SANDWICHES. Spread rye bread with reduced-fat Russian dressing. Top with sliced ham, rinsed, refrigerated sauerkraut, reduced-fat Swiss cheese and another slice of bread. Coat bread with cooking spray; cook, coated side down, in a nonstick skillet on medium until both sides are browned. Serve with BAKED CHIPS, DILL PICKLES and CELERY STICKS. Dessert is CHUNKY APPLESAUCE.

Shopping List

rye bread, reduced-fat Russian dressing, sliced ham, refrigerated sauerkraut, reduced-fat Swiss cheese, cooking spray, baked chips, dill pickles, celery, chunky applesauce.

Thursday: Express

Make STUFFED TOMATOES tonight. Hollow out medium-sized ripe tomatoes and stuff with deli seafood salad; garnish with paprika. Add deli COLESLAW on the side, along with TOASTED BAGELS. Nibble on OATMEAL RAISIN COOKIES for dessert.

Plan

Save enough cookies for Friday.

Shopping List

tomatoes to stuff, deli seafood salad, paprika, deli coleslaw, bagels, oatmeal raisin cookies.

Friday: Kids

The kids will like SWEET-AND-SOUR CHICKEN STIR-FRY. In a large nonstick skillet, stir-fry 1 pound boneless, skinless chicken breasts (cut into bite-size pieces) in 1 tablespoon hot canola oil for 2 or 3 minutes or until browned. Remove from skillet and drain on paper towels. To skillet, add 1 red bell pepper (cut into strips) and 2 carrots (cut into thin strips) and cook 2 minutes. Add juice from 1 (8-ounce) can pineapple chunks and 1 1/2 cups stir-fry sauce; cook 5 minutes. Stir in pineapple chunks and chicken; cook 1 minute. Spoon over hot RICE. Serve with SESAME BREAD STICKS. For dessert, leftover COOKIES go with halved RED AND GREEN GRAPES.

Shopping List

boneless, skinless chicken breasts, canola oil, red bell pepper, carrots, canned pineapple chunks, stir-fry sauce, rice, sesame bread sticks, red and green grapes.

Saturday: Easy Entertaining

Serve your lucky guests SPICY LEMON PESTO FLAT IRON STEAKS. On the side, add CORN ON THE COB, MIXED GREENS and WHOLE-GRAIN ROLLS. Dessert is easy if you buy FRUIT TARTS.

Shopping List

prepared basil pesto sauce, lemon, crushed red pepper, beef flat iron steaks, garlic, coarse salt, corn on the cob, salad greens, whole-grain rolls, fruit tarts.

SPICY LEMON PESTO FLAT IRON STEAKS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 10 to 14 minutes

  • Spicy Lemon Pesto:
  • 1/3 cup prepared basil pesto sauce
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons freshly grated lemon peel
  • 1/2 teaspoon crushed red pepper
  • 3 large cloves garlic, minced
  • 4 beef flat iron steaks (6 to 8 ounces each)
  • Coarse salt

Combine Spicy Lemon Pesto ingredients in small bowl. Set aside. Press garlic evenly onto beef steaks. Place steaks on grid over medium, ash-covered coals. Grill, covered, 10 to 14 minutes for medium rare (145 degrees) to medium (160 degrees) doneness, turning occasionally. Season with salt, as desired. Top steaks with pesto. Garnish with lemon peel, if desired.

Per serving: 398 calories, 36 grams protein, 26 grams fat (60% calories from fat), 9.2 grams saturated fat, 3 grams carbohydrate, 114 milligrams cholesterol, 262 milligrams sodium, 1 gram fiber.

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7 Day Menu Planner for April 16, 2023

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

Sunday: Family

Spice up family day with ROASTED PEPPERED PORK LOIN. Heat oven to 350 degrees. Rub 1 (2- to 3-pound) well-trimmed boneless pork loin with a mixture of 1 1/2 teaspoons garlic pepper and 1 1/2 teaspoons dried rosemary. Place pork in a shallow pan. Roast 40 minutes to 1 hour (20 minutes per pound) or until internal temperature reaches 145 degrees. Remove from oven; let stand 5 minutes before slicing.

Serve with ROASTED FINGERLING POTATOES, GREEN BEANS, MIXED GREENS and BISCUITS. Make a SPICE CAKE (from mix) for dessert.

Plan

Save enough pork and cake for Monday.

Shopping List

boneless pork loin, garlic pepper, dried rosemary, fingerling potatoes to roast, green beans, mixed greens, biscuits, spice cake mix.

Monday: Heat and Eat

Use the leftover pork in this SOUTHWESTERN PORK AND PEPPER STIR-FRY. Serve it over RICE. Add a SPINACH SALAD and WHOLE-GRAIN ROLLS. Slice the leftover CAKE for dessert.

Shopping List

chili powder, cumin, canola oil, onion, red bell pepper, green bell pepper, rice, fresh spinach, whole-grain rolls.

SOUTHWESTERN PORK AND PEPPER STIR-FRY

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes

  • 2 cups cooked chopped pork loin
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 2 teaspoons canola oil
  • 1 medium onion, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 1 green bell pepper, thinly sliced

Toss pork with chili powder and cumin; set aside. Meanwhile, heat oil in a large nonstick skillet on medium-high. Add onion and both peppers; cook and stir 3 to 4 minutes or until onion is softened. Add pork and stir-fry 2 minutes or until hot; serve immediately.

Per serving: 155 calories, 20 grams protein, 5 grams fat (30% calories from fat), 1.1 grams saturated fat, 7 grams carbohydrate, 52 milligrams cholesterol, 64 milligrams sodium, 2 grams fiber.

Tuesday: Meatless

Skip meat for BEAN TACOS tonight. Spoon heated canned vegetarian refried beans into warm taco shells. Serve with bowls of SHREDDED LETTUCE, DICED AVOCADO, CHOPPED ONION, SALSA and REDUCED-FAT SOUR CREAM. Add packaged YELLOW RICE on the side. Fresh PINEAPPLE is a refreshing dessert.

Shopping List

canned vegetarian refried beans, taco shells, lettuce, avocado, onion, salsa, reduced-fat sour cream, packaged yellow rice, fresh pineapple.

Wednesday: Kids

Be patriotic and serve the kids ALL-AMERICAN BAKED SPAGHETTI. Heat oven to 350 degrees. Heat a large nonstick skillet on medium; add 1 medium chopped onion, 1 clove minced garlic and 1 pound lean ground beef; cook 10 minutes or until onion is softened and beef is no longer pink; drain. Add 1 (14 1/2-ounce) can no-salt-added diced tomatoes (with liquid), 1 (8-ounce) can no-salt-added tomato sauce, 1 cup water, 2 teaspoons Italian seasoning and 1/2 teaspoon coarse salt. Simmer 5 minutes, stirring occasionally. Meanwhile, break 8 ounces uncooked spaghetti into thirds; place pasta in a 9-by-13-inch baking dish. Add 1/2 cup water and meat mixture; stir to combine all ingredients. Cover with foil and bake 40 minutes. Uncover, stir and bake 10 more minutes. Sprinkle with 3/4 cup shredded 50% light cheddar cheese; bake uncovered 2 more minutes or until cheese is melted.

Serve with GREEN PEAS (from frozen) and SOFT ROLLS. Sprinkle APPLE SLICES with CINNAMON SUGAR for dessert.

Shopping List

onion, garlic, lean ground beef, canned no-salt-added diced tomatoes, canned no-salt-added tomato sauce, Italian seasoning, coarse salt, spaghetti, 50% light cheddar cheese, frozen green peas, soft rolls, apples, cinnamon, sugar.

Thursday: Express

Make a quick meal of TURKEY KIELBASA with GRAINY MUSTARD and DILL PICKLES, along with deli POTATO SALAD and PICKLED BEETS (from jar) on the menu. Add RYE BREAD. For dessert, keep it light with PEACHES.

Shopping List

turkey kielbasa, grainy mustard, dill pickles, deli potato salad, jar pickled beets, rye bread, peaches.

Friday: Budget

What could be better than great flavor and low cost, two characteristics of ONE-POT CHICKEN MEATBALLS WITH JASMINE RICE? Serve with FLATBREAD. Make LEMON PUDDING (from mix) with 1% milk and top with light whipped cream for dessert.

Shopping List

ground chicken, egg, green onions, panko crumbs, fresh ginger, coarse salt, olive oil, orange or red bell peppers, onion, garlic, light coconut milk, unsalted chicken broth, instant jasmine rice, canned crushed pineapple, cilantro, flatbread, lemon pudding mix, 1% milk, light whipped cream.

ONE-POT CHICKEN MEATBALLS WITH JASMINE RICE

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: 20 minutes; Standing time: 5 minutes

  • 1 pound ground chicken
  • 1 egg
  • 3/4 cup panko crumbs
  • 1/4 cup chopped green onions
  • 2 tablespoons minced fresh ginger, divided
  • 1/2 teaspoon coarse salt
  • 2 tablespoons olive oil
  • 2 orange or red bell peppers, seeded and thinly sliced
  • 1 medium onion, sliced
  • 2 cloves garlic, minced
  • 1 (14-ounce) can light coconut milk
  • 1 cup unsalted chicken broth
  • 1 cup instant jasmine rice, uncooked
  • 1 (8-ounce) can crushed pineapple
  • 1/4 cup roughly chopped cilantro leaves

In a medium bowl, combine chicken, egg, panko, green onions, 1 tablespoon ginger and the salt. Shape into 16 meatballs. (Wet your hands if mixture is too sticky.) Heat oil in a large deep-sided skillet on medium-high. Brown meatballs, turning occasionally; set aside. In same skillet, cook peppers, onion, garlic and remaining ginger 5 minutes or until softened. Stir in coconut milk and broth. Bring to a boil. Add reserved meatballs; reduce heat and simmer 15 minutes or until meatballs are cooked through (165 degrees internal temperature). Stir in uncooked rice and pineapple. Remove from heat; cover and let stand 5 minutes or until rice is tender. Top with cilantro. (Adapted from www.swirlsofflavor.com.)

Per serving: 471 calories, 32 grams protein, 16 grams fat (31% calories from fat), 5.3 grams saturated fat, 48 grams carbohydrate, 129 milligrams cholesterol, 407 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

Invite friends for CREAMY LINGUINE WITH SHRIMP AND ASPARAGUS. Serve with CHERRY TOMATOES SAUTEED IN OLIVE OIL AND GARLIC. Add a BOSTON LETTUCE SALAD and a BAGUETTE to round out the meal. Buy CHEESECAKE for dessert.

Shopping List

linguine, butter, asparagus, garlic, heavy cream, Tuscan or Italian seasoning, lemon, coarse salt, jumbo shrimp, Parmesan or Romano cheese (if desired), cherry tomatoes, olive oil, Boston lettuce, baguette, cheesecake.

CREAMY LINGUINE WITH SHRIMP AND ASPARAGUS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 15 minutes

  • 8 ounces linguine
  • 2 tablespoons butter
  • 1 pound asparagus, trimmed and sliced diagonally into 1 1/2-inch pieces (about 4 cups)
  • 1 teaspoon minced garlic
  • 1 cup heavy cream
  • 4 teaspoons Tuscan or Italian seasoning
  • 1 tablespoon lemon juice
  • 1 teaspoon coarse salt
  • 1 pound jumbo shrimp, peeled and deveined
  • Freshly grated Parmesan or Romano cheese for garnish (if desired)

Cook pasta according to directions. Drain, reserving 1/4 cup of the pasta cooking water. Meanwhile, melt butter in large deep skillet on medium heat. Add asparagus and garlic; cook and stir 5 minutes or until asparagus is softened. Add cream, seasoning, lemon juice and salt. Bring to a simmer, stirring occasionally.

Stir shrimp into skillet. Reduce heat to low; simmer 5 minutes or until shrimp just turn pink. Add pasta and reserved pasta cooking water; toss to coat well. Serve immediately with grated Parmesan or Romano cheese (if desired).

Per serving: 382 calories, 21 grams protein, 19 grams fat (45% calories from fat), 11.8 grams saturated fat, 32 grams carbohydrate, 161 milligrams cholesterol, 444 milligrams sodium, 2 grams fiber.

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