health

7 Day Menu Planner for September 15, 2024

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

Sunday: Family

Enjoy family day with grilled GARLIC-LIME MARINATED CHICKEN: In a resealable plastic bag, combine 1/2 cup fresh lime juice, 1/3 cup canola oil, 1/4 cup tequila or fat-free unsalted chicken broth, 2 teaspoons garlic powder, 2 teaspoons chopped fresh cilantro, 1/2 teaspoon cayenne pepper, 1/2 teaspoon cumin and 1/2 teaspoon coarse salt; mix well. Add 8 (5- to 6-ounce) boneless skinless chicken breasts; turn to coat. Refrigerate 1 hour. Heat grill. Remove chicken; discard marinade. Grill or broil 5 to 7 minutes per side.

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Serve with one of our favorites, DILLY POTATO SALAD. Add CRUSTY ROLLS and SLICED TOMATOES drizzled with olive oil and topped with fresh basil leaves. For dessert, slice POUND CAKE and top with sliced fresh PEACHES.

Plan

Save enough chicken, potato salad and cake for Monday.

Shopping List

limes, canola oil, tequila or unsalted chicken broth, garlic powder, fresh cilantro, cayenne pepper, cumin, coarse salt, boneless skinless chicken breasts, red potatoes, zucchini, canned sliced black olives, celery, red onion, fresh dill, white wine vinegar, less-sodium seasoned salt, dry mustard, crusty rolls, tomatoes, olive oil, fresh basil, pound cake, fresh peaches.

DILLY POTATO SALAD

Servings: makes 10 servings

Prep time: 20 minutes

Cook time: less than 10 minutes

  • 2 pounds red potatoes, cut into bite-size pieces
  • 1/2 pound diced zucchini
  • 1 (2.2-ounce) can sliced black olives, drained
  • 1/2 cup thinly sliced celery
  • 1/2 cup chopped red onion
  • 2 tablespoons chopped fresh dill
  • 3 tablespoons canola oil
  • 2 tablespoons white wine vinegar
  • 2 teaspoons less-sodium seasoned salt
  • 2 teaspoons dry mustard

Boil potatoes in enough water to cover for 5 to 6 minutes. Add zucchini; boil 1 minute and drain. In a large bowl, combine potatoes and zucchini with olives, celery and onion; sprinkle with dill. In small bowl, combine oil, vinegar, seasoned salt and dry mustard; mix well. Pour over vegetables and toss to coat.

Per serving: 120 calories, 2 grams protein, 5 grams fat (38% calories from fat), 0.5 gram saturated fat, 17 grams carbohydrate, no cholesterol, 260 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Take it easy and enjoy the leftover CHICKEN and POTATO SALAD. Add some deli COLESLAW on the side along with WHOLE-GRAIN ROLLS. For dessert, leftover CAKE goes well with CHOCOLATE ICE CREAM.

Plan

Save enough ice cream for Thursday.

Shopping List

deli coleslaw, whole-grain rolls, chocolate ice cream.

Tuesday: Budget

Slow cookers, simplicity and budgets all go together, and ITALIAN BEEF STEW ticks all those boxes: In a 4-quart or larger slow cooker, layer 2 pounds trimmed beef cubes for stew, 2 medium onions cut into wedges and 1 large red bell pepper cut into 1-inch pieces. Pour 2 cups spaghetti sauce (from jar) over all. Cover and cook on low 8 to 9 hours. Add 1 1/2 pounds yellow summer squash cut into 3/4-inch chunks; cook 15 minutes on high or until squash is tender; mix well. Season with coarse salt and black pepper to taste.

Serve over FETTUCCINE along with a MIXED GREEN SALAD. Add GARLIC BREAD. PEARS are your dessert.

Shopping List

beef cubes for stew, onions, red bell pepper, jar spaghetti sauce, yellow summer squash, coarse salt, black pepper, fettuccine, mixed greens, garlic bread, pears.

Wednesday: Kids

The kids will cheer when you tell them that DOGS WITH DOGGONE GOOD SALSA are on the menu tonight: Combine 1 tablespoon Dijon mustard, 1 cup salsa and 1/2 medium yellow bell pepper (finely chopped); mix well. Spoon over grilled lower-sodium lower-fat HOT DOGS in whole-grain hot dog buns.

Add OVEN FRIES (from frozen) and RAW BABY CARROTS with a RANCH DRESSING DIP. Let the kids make instant BANANA PUDDING with 1% milk for dessert. Slice some bananas and stir them into the pudding.

Shopping List

Dijon mustard, salsa, yellow bell pepper, lower-sodium lower-fat hot dogs, whole-grain hot dog buns, frozen oven fries, baby carrots, ranch dressing dip, instant banana pudding, 1% milk, bananas.

Thursday: Meatless

ZUCCHINI AND ONION FRITTATA is a tasty no-meat dinner. Serve with a packaged CAESAR SALAD and a BAGUETTE. Leftover CHOCOLATE ICE CREAM with chocolate fudge sauce is dessert.

Shopping List

eggs, coarse salt, pepper, olive oil, red onion, zucchini, sliced Provolone, Parmesan, packaged Caesar salad, baguette, chocolate fudge sauce.

ZUCCHINI AND ONION FRITTATA

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 20 minutes

  • 12 eggs
  • Coarse salt and pepper
  • 2 tablespoons olive oil
  • 1 small red onion, julienned (about 1/4 cup)
  • 1 medium zucchini, cut into 1/4-inch slices
  • 4 slices Provolone
  • 2 tablespoons grated Parmesan for garnish

Heat oven to 400 degrees. In a medium bowl, whisk eggs; season with salt and pepper to taste. Heat oil in a large ovenproof skillet on medium-high. Add onion; cook 3 minutes or until softened. Pour the eggs over onion; arrange zucchini slices on top. Reduce heat to low; cook 2 minutes or until the eggs at the center of skillet begin to set. Make sure edges do not burn. Transfer to oven; bake 15 to 17 minutes or until eggs are fluffy and cooked through. Top with Provolone and bake for another minute or until cheese melts. To serve, run a spatula around the edges of skillet and slide the frittata onto a plate. Garnish with Parmesan and slice into wedges. (Adapted from "Brunch King," Joey Maggiore, Figure 1 Publishing).

Per serving: 375 calories, 26 grams protein, 27 grams fat (67% calories from fat), 9.7 grams saturated fat, 5 grams carbohydrate, 575 milligrams cholesterol, 449 milligrams sodium, 1 gram fiber.

Friday: Express

Try any packaged JAMBALAYA MIX tonight. Serve with a ROMAINE SALAD. Continue the New Orleans tradition and serve warm BREAD PUDDING from the bakery for dessert. Let the good times roll!

Plan

Save enough bread pudding for Saturday.

Shopping List

packaged jambalaya mix and protein of choice, Romaine, bakery bread pudding.

Saturday: Easy Entertaining

Serve your lucky friends CHILI CUMIN PORK TENDERLOIN and wait for the compliments. Accompany the spicy pork with BLACK BEAN SALAD: In a medium bowl, combine 1 (16-ounce) can rinsed reduced-sodium black beans, 4 thinly sliced green onions with half the tops, 1 cup mild to spicy salsa, 2 tablespoons chopped fresh cilantro and juice of 1/2 lime; mix well. Let stand 30 minutes to 1 hour at room temperature.

Warm the leftover BREAD PUDDING and top with this BOURBON SAUCE: In a small bowl, microwave (covered) 1/2 stick (1/4 cup) unsalted butter on high 45 seconds or until melted. Stir in 1/2 cup sifted powdered sugar, 1 lightly beaten egg and 2 tablespoons bourbon (or 1 1/2 teaspoons pure vanilla extract); microwave on medium (50% power) 1 to 2 minutes, stirring several times. (For a smoother sauce, process in a blender or food processor a few seconds.)

Shopping List

chili powder, cumin, garlic powder, dried oregano, black pepper, cinnamon, coarse salt, cayenne pepper, pork tenderloins, canned reduced-sodium black beans, green onions, mild to spicy salsa, fresh cilantro, lime, unsalted butter, powdered sugar, egg, bourbon or pure vanilla extract.

CHILI CUMIN PORK TENDERLOIN

Servings: makes 8 servings

Prep time: less than 10 minutes

Cook time: 18 to 22 minutes; standing time: 5 minutes

  • 1 tablespoon chili powder
  • 1 1/2 teaspoons cumin
  • 1 1/2 teaspoons garlic powder
  • 1 1/2 teaspoons dried oregano
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon cayenne pepper
  • 1 3/4 to 2 pounds pork tenderloins

Heat oven to 425 degrees. Combine chili powder, cumin, garlic powder, oregano, black pepper, cinnamon, salt and cayenne pepper; mix well. Rub spice mixture into all sides of pork tenderloin. Place meat on rack of shallow roasting pan. Bake 16 to 20 minutes, turning once. Set oven to broil; broil 2 minutes, turning once. Remove from oven. Cover with foil and let stand 5 minutes or until temperature is 145 degrees. If necessary, roast 2 more minutes or until internal temperature reaches 145 degrees.

Per serving: 113 calories, 20 grams protein, 3 grams fat (23% calories from fat), 0.9 gram saturated fat, 1 gram carbohydrate, 54 milligrams cholesterol, 132 milligrams sodium, 1 gram fiber.

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health

7 Day Menu Planner for September 08, 2024

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

Sunday: Family

Treat the family to BAKED LAMB CHOPS. Serve the savory chops with COUSCOUS. Alongside, peel, halve, seed and slice cucumbers, flavor them with fat-free plain yogurt and chopped fresh mint, and call it CUCUMBERS WITH MINT SAUCE. Add FLATBREAD.

For dessert, make a simple CHOCOLATE PIE by spooning instant chocolate pudding (made with 1% milk) into a ready-to-serve graham cracker pie crust. Top with frozen whipped topping (thawed). Refrigerate until ready to serve.

Plan

Save enough pie for Monday.

Shopping List

flour, coarse salt, black pepper, lamb rib chops, packaged onion soup mix, red bell pepper, sliced fresh mushrooms, mild salsa, Worcestershire sauce, couscous, cucumbers, fat-free plain yogurt, fresh mint, flatbread, instant chocolate pudding mix, 1% milk, ready-to-serve graham cracker pie crust, frozen whipped topping.

BAKED LAMB CHOPS

Servings: makes 9 servings

Prep time: 15 minutes

Cook time: 45 minutes

  • 1 tablespoon flour
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon black pepper
  • 18 (2- to 3-ounce) lamb rib chops
  • 1 (1-ounce) packet onion soup mix
  • 1 medium red bell pepper, cut into strips
  • 8 ounces sliced fresh mushrooms
  • 1 cup mild salsa
  • 1 tablespoon Worcestershire sauce

Heat oven to 375 degrees. Combine flour, salt and black pepper. Tear a 28-by-18-inch piece of heavy-duty foil and place in a 9-by-13-inch baking dish. Place chops in dish in a single layer and sprinkle evenly with flour mixture. Top with soup mix, bell pepper, mushrooms, salsa and Worcestershire sauce. Double-fold top and ends of foil, leaving enough of a gap for air circulation. Bake 45 minutes. Open packet away from your face. Serve immediately.

Per serving: 166 calories, 20 grams protein, 6 grams fat (35% calories from fat), 2.1 grams saturated fat, 6 grams carbohydrate, 58 milligrams cholesterol, 452 milligrams sodium, 1 gram fiber.

Monday: Express

Steak tonight! CUBE STEAKS, that is. Whisk together 1 egg and 3 tablespoons milk. Dip steaks into egg mixture and then into dry breadcrumbs to coat. In a nonstick skillet, cook on medium in 2 teaspoons hot canola oil 3 minutes per side or until browned. Drain on paper towels before serving.

Serve with CURLY FRIES (from frozen), GREEN BEANS and WHOLE-GRAIN ROLLS. Slice the leftover PIE for dessert.

Shopping List

cube steaks, eggs, milk, dry breadcrumbs, canola oil, frozen curly fries, green beans, whole-grain rolls.

Tuesday: Budget

Save some pennies with CHICKEN CHOWDER OLE. Serve the hearty soup with a BABY SPINACH SALAD garnished with thinly sliced red onion rings. Add SESAME BREADSTICKS. CHUNKY APPLESAUCE is an easy dessert.

Plan

Save enough chowder for Wednesday.

Shopping List

butter, yellow onion, red potatoes, garlic, 2% milk, shredded Monterey Jack cheese, canned chicken breast, creamed corn, chopped green chiles, hot sauce, coarse salt, cumin, cilantro, baby spinach, red onion, sesame breadsticks, chunky applesauce.

CHICKEN CHOWDER OLE

Servings: makes about 9 1/2 cups

Prep time: 15 minutes

Cook time: less than 25 minutes

  • 1 teaspoon butter
  • 1 small yellow onion, chopped
  • 2 pounds red potatoes, cut into 1/2-inch cubes
  • 2 cloves garlic, minced
  • 2 cups 2% milk
  • 1 cup shredded Monterey Jack cheese
  • 2 (10- to 12-ounce) cans chicken breast, with liquid
  • 2 (14 3/4-ounce) cans creamed corn
  • 1 (4-ounce) can chopped green chiles, with liquid
  • 1/2 teaspoon hot sauce
  • 1/4 teaspoon coarse salt
  • 1 teaspoon cumin
  • 2 tablespoons chopped fresh cilantro

Combine butter, onion, potatoes and garlic; cover and microwave on high (100% power) 6 minutes or until softened. Spoon into a Dutch oven. Add milk, cheese, chicken with liquid, corn, chiles with liquid, hot sauce, salt and cumin; cook on low, stirring often, 15 minutes. Stir in cilantro; serve immediately.

Per cup: 276 calories, 21 grams protein, 7 grams fat (22% calories from fat), 3.0 grams saturated fat, 34 grams carbohydrate, 42 milligrams cholesterol, 516 milligrams sodium, 3 grams fiber.

Wednesday: Heat and Eat

Heat the leftover CHOWDER and thicken it with a little arrowroot mixed with water. Serve it over BROWN RICE for an easy meal. Add a ROMAINE SALAD and SOURDOUGH ROLLS. For dessert, TROPICAL FRUIT is good.

Shopping List

arrowroot, brown rice, romaine, sourdough rolls, tropical fruit.

Thursday: Meatless

Forget about meat and enjoy BLACK BEANS SUPREME tonight: Heat 1 tablespoon canola oil in a Dutch oven on medium-high. Add 1 medium chopped onion; cook 8 minutes or until softened. Add 1 cup rice and 2 cups water; bring to a boil. Reduce heat to low; simmer 20 minutes. Add 1 (1.31-ounce or similar size) packet sloppy Joe seasoning mix, 1 (15-ounce) can rinsed reduced-sodium black beans and 1 (14 1/2-ounce) can no-salt-added diced tomatoes; mix well. Cook on medium 5 minutes or until heated through. Top with reduced-fat sour cream and chopped cilantro.

Serve with a RED-TIPPED LETTUCE SALAD and CORNBREAD (from mix). Buy ICE CREAM SANDWICHES for dessert.

Shopping List

canola oil, onion, rice, sloppy Joe seasoning mix, canned reduced-sodium black beans, canned no-salt-added diced tomatoes, reduced-fat sour cream, cilantro, red-tipped lettuce, cornbread mix, ice cream sandwiches.

Friday: Kids

Impress the kids with TACO CASSEROLE tonight: Heat oven to 400 degrees. Heat a large nonstick skillet on medium. Add 1 pound lean ground beef to skillet. Cook 6 minutes or until no longer pink; drain. Stir in 1 (1-ounce) packet less-sodium taco seasoning, 2 (16-ounce) cans rinsed reduced-sodium pinto beans, 2 (8-ounce) cans no-salt-added tomato sauce and 1 (11-ounce) can rinsed no-salt-added whole kernel corn; bring to a boil. Reduce heat to low; simmer 5 minutes. Spoon into a 2-quart baking dish. Sprinkle with 1 cup shredded 50% reduced-fat cheddar cheese and 1 cup crushed tortilla chips; bake 5 to 10 minutes or until hot and cheese is melted. Garnish with reduced-fat sour cream, shredded lettuce and chopped tomatoes; serve.

For dessert, PEACHES and PEANUT BUTTER COOKIES are kid-friendly.

Shopping List

lean ground beef, less-sodium taco seasoning, canned reduced-sodium pinto beans, canned no-salt-added tomato sauce, canned no-salt-added whole kernel corn, shredded 50% reduced-fat cheddar cheese, tortilla chips, reduced-fat sour cream, lettuce, tomatoes, peaches, peanut butter cookies.

Saturday: Easy Entertaining

Our guests wanted seconds of this SHRIMP AND CORN SALAD, and so did we. Serve the combo with JASMINE RICE. Add a BOSTON LETTUCE SALAD and a BAGUETTE. CHEESECAKE topped with any berries is a stress-free dessert.

Shopping List

corn on the cob with husks, medium shrimp, cherry tomatoes, Parmigiano Reggiano cheese, fresh basil, lemon, extra-virgin olive oil, coarse salt, pepper, jasmine rice, Boston lettuce, baguette, cheesecake, any berries.

SHRIMP AND CORN SALAD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: for the corn

  • 4 ears corn on the cob with husks
  • 1 pound medium shrimp, cooked and peeled
  • 1 pint cherry tomatoes, halved
  • 1/4 cup freshly grated Parmigiano Reggiano cheese, plus more for garnish
  • 1/4 cup chopped fresh basil
  • Zest of one lemon
  • 1 tablespoon extra-virgin olive oil
  • Coarse salt and freshly ground pepper to taste

Soak corn for 30 minutes; drain and place in microwave in spoke fashion. Cook 8 to 10 minutes depending on size. Let stand 5 minutes; remove husk and silk. Remove corn from cobs and place in a large bowl. Add shrimp, tomatoes, cheese, basil, lemon zest and oil. Season with salt and pepper. Mix well. Serve with additional cheese for garnish. (Adapted from a recipe by Virginia Willis.)

Per serving: 244 calories, 21 grams protein, 8 grams fat (27% calories from fat), 1.7 grams saturated fat, 26 grams carbohydrate, 147 milligrams cholesterol, 370 milligrams sodium, 3 grams fiber.

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health

7 Day Menu Planner for September 01, 2024

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

Sunday: Family

Fire up the grill for BEEF STEAK AL FORNO. Combine 2 teaspoons chopped fresh thyme, 2 teaspoons minced garlic and 1/2 teaspoon pepper. Press mixture evenly onto 1 (1-pound) flatiron or top blade steak. Grill, turning occasionally, over medium ash-covered coals 10 to 14 minutes (or 12 to 16 minutes on preheated gas grill). During last 2 minutes, sprinkle with 2 tablespoons shredded Parmesan cheese. Carve across grain into thin slices; season with coarse salt and pepper as desired.

Offer HORSERADISH SAUCE on the side. Serve the steak with POTATOES AU GRATIN. Add a GREEN SALAD WITH CHERRY TOMATOES and WHOLE-GRAIN ROLLS. For dessert, top ANGEL FOOD CAKE with STRAWBERRY ICE CREAM.

Plan

Cook enough steak and save some potatoes and cake for Monday. Save enough ice cream for Tuesday.

Shopping List

fresh thyme, garlic, pepper, flatiron or top blade steaks, Parmesan cheese, coarse salt, horseradish sauce, baking potatoes, butter, nutmeg, Gruyere cheese, half-and-half, salad greens, cherry tomatoes, whole-grain rolls, angel food cake, strawberry ice cream.

POTATOES AU GRATIN

Prep time: 20 minutes

Cook time: about 1 hour; standing time: 10 minutes

  • 4 (8-ounce) baking potatoes
  • 1 clove garlic, smashed and peeled
  • 1 tablespoon butter
  • 1/2 teaspoon coarse salt, divided
  • Pepper to taste
  • Freshly grated nutmeg
  • 2 cups freshly grated Gruyere cheese, divided
  • 1 1/2 cups half-and-half

Heat oven to 350 degrees. Peel potatoes and pat dry. Slice 1/8 inch thick (use a mandoline if available); pat slices dry. Rub a 10-inch glass pie plate or gratin dish with garlic and butter. Layer potatoes in a circular pattern, covering bottom of dish. Sprinkle the layer with 1/8 teaspoon salt and some pepper and nutmeg; cover with 1/2 cup of cheese. Repeat layers 3 times with remaining ingredients, ending with cheese. Pour half-and-half over all. Bake, uncovered, about 1 hour or until bubbly and brown. Let stand 10 minutes loosely covered; cut into squares or wedges to serve.

Per serving: 210 calories, 10 grams protein, 12 grams fat (52% calories from fat), 7.5 grams saturated fat, 16 grams carbohydrate, 41 milligrams cholesterol, 294 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Make STEAK SALAD for dinner: Buy any packaged GREEN SALAD and any salad dressing (see TIP); toss together. Layer slices of leftover steak over top of salad. Sprinkle with crumbled Gorgonzola cheese.

Serve with leftover POTATOES and BREADSTICKS. For dessert, spoon SLICED PEACHES over leftover CAKE.

Tip

Make STEAK SALAD for dinner: Buy any packaged GREEN SALAD and any salad dressing (see TIP); toss together. Layer slices of leftover steak over top of salad. Sprinkle with crumbled Gorgonzola cheese.

Serve with leftover POTATOES and BREADSTICKS. For dessert, spoon SLICED PEACHES over leftover CAKE.

Shopping List

any packaged green salad, any salad dressing, Gorgonzola cheese, breadsticks, peaches.

Tuesday: Meatless

OVERSTUFFED POTATOES are on the menu tonight. Bake 4 (8-ounce) potatoes, slit the tops, squeeze the ends, and top with heated canned meatless chili. Garnish with shredded reduced-fat sharp cheddar cheese, low-fat sour cream and snipped fresh chives.

Serve with a MIXED GREEN SALAD and CORNBREAD (from mix). Scoop leftover ICE CREAM for dessert.

Shopping List

baking potatoes, canned meatless chili, shredded reduced-fat sharp cheddar cheese, low-fat sour cream, fresh chives, mixed greens, cornbread mix.

Wednesday: Express

Make it fast tonight with FISH WRAPS: Prepare any frozen breaded fish according to directions. Meanwhile, warm whole-grain tortillas. Place fish in tortillas; top with deli coleslaw. Wrap and serve.

Add HASH BROWNS (from frozen) and PETITE GREEN PEAS (from frozen). Bite into NECTARINES for dessert.

Shopping List

frozen breaded fish, whole-grain tortillas, deli coleslaw, frozen hash browns, frozen petite green peas, nectarines.

Thursday: Kids

The kids can help prepare SOUTHWESTERN LAYERED SALAD: In a large nonstick skillet, cook 1 pound lean ground beef 6 minutes or until no longer pink; drain. Add 1 (11-ounce) can Mexican-style corn with liquid. Sprinkle with 1 (1-ounce) packet less-sodium taco seasoning. Cook on medium 2 or 3 minutes, stirring constantly until blended and thoroughly heated. Meanwhile, on a large platter, arrange 6 cups torn romaine. Arrange beef mixture over lettuce. Sprinkle with 1/2 cup Mexican cheese blend. Drizzle with 1/2 cup ranch dressing; top with 1 cup corn chips. Garnish with salsa.

Serve with CARROT AND CELERY STICKS. Add FRESH CHERRIES for dessert.

Shopping List

lean ground beef, canned Mexican-style corn, less-sodium taco seasoning, romaine, Mexican cheese blend, ranch dressing, corn chips, salsa, carrots, celery, fresh cherries.

Friday: Budget

This economical SPICY CHICKEN STEW goes into our "favorites" file. Add a GREEN SALAD and CRUSTY ROLLS. KIWIS will be an easy dessert.

Shopping List

brown rice, olive oil, onion, garlic, boneless skinless chicken breasts, curry powder, Caribbean jerk seasoning, pepper, dry red wine or unsalted chicken broth, capers, canned reduced-sodium black beans, canned Italian-style diced tomatoes, salad greens, crusty rolls, kiwis.

SPICY CHICKEN STEW

Prep time: 15 minutes

Cook time: about 20 minutes

  • 1 cup brown rice
  • 2 teaspoons olive oil
  • 1 cup chopped onion
  • 1 1/2 teaspoons minced garlic
  • 1 pound boneless skinless chicken breasts, cut into bite-size pieces
  • 1 teaspoon curry powder
  • 2 teaspoons Caribbean jerk seasoning
  • 1/2 teaspoon cracked pepper
  • 1/4 cup dry red wine or unsalted chicken broth
  • 2 tablespoons drained capers
  • 1 (16-ounce) can reduced-sodium black beans, rinsed
  • 1 (14.5-ounce) can Italian-style diced tomatoes with juice

Cook rice according to directions. Meanwhile, heat oil in a large nonstick skillet on medium-high. Add onion and garlic; cook 5 minutes or until tender. In a medium bowl, combine chicken, curry, jerk seasoning and pepper. Add chicken mixture to pan; cook 4 minutes. Stir in wine or broth, capers, beans and tomatoes. Cover, reduce heat to low, and simmer 10 minutes or until tender. Serve over rice.

Per serving: 326 calories, 25 grams protein, 5 grams fat (13% calories from fat), 0.9 gram saturated fat, 46 grams carbohydrate, 55 milligrams cholesterol, 385 milligrams sodium, 8 grams fiber.

Saturday: Easy Entertaining

Treat your guests to TANDOORI TURKEY WITH GRILLED ONIONS. Serve with BASMATI RICE and STEAMED FRESH GREEN BEANS. Add FLATBREAD. For dessert, buy FRUIT TARTS.

Shopping List

plain fat-free yogurt, canola oil, garlic, curry powder, cinnamon, turkey cutlets, coarse salt, pepper, white onions, cooking spray, basmati rice, fresh green beans, flatbread, fruit tarts.

TANDOORI TURKEY WITH GRILLED ONIONS

Prep time: 10 minutes; marinating time: 30 minutes to 24 hours

Cook time: less than 15 minutes

  • 1 (16-ounce) carton plain fat-free yogurt
  • 2 tablespoons canola oil
  • 3 cloves garlic, minced
  • 3 tablespoons curry powder
  • 2 teaspoons cinnamon
  • 1 1/4 pounds turkey cutlets
  • Coarse salt and pepper to taste
  • 2 small white onions

Whisk together yogurt, oil, garlic, curry powder and cinnamon. Pour marinade into a large resealable plastic bag. Season turkey with salt and pepper and add to bag. Seal and turn to coat. Refrigerate 30 minutes to 24 hours (see NOTE).

When ready to cook, heat grill or broiler. Meanwhile, peel and quarter onions. Remove turkey from bag, reserving marinade. Place turkey on grill or broiler; brush with marinade. Coat onions with cooking spray and place on grill or broiler. Grill turkey 4 to 5 minutes total, turning once and basting. Discard remaining marinade. Grill onions 5 minutes; turn and grill 5 to 7 minutes more or until soft. Serve.

NOTE: The longer the marinating time, the spicier the flavor.

Per serving: 227 calories, 37 grams protein, 4 grams fat (16% calories from fat), 0.7 gram saturated fat, 10 grams carbohydrate, 97 milligrams cholesterol, 93 milligrams sodium, 2 grams fiber.

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