health

7 Day Menu Planner for December 14, 2025

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

Sunday: Family

Serve BAKED LAMB SHOULDER CHOPS for a new taste today: Heat oven to 350 degrees. Sprinkle 4 lamb shoulder chops with coarse salt, pepper and chopped fresh rosemary. Place on a bed of sliced onions in a roasting pan, cover with foil and bake 40 minutes. Reduce heat to 300 degrees and bake 30 more minutes.

Serve with PARSLEY BUTTERED POTATOES and ARTICHOKE AND MUSHROOM BAKE. Add a RED-TIPPED LETTUCE SALAD sprinkled with pomegranate seeds (arils) and CRUSTY ROLLS. ANGEL FOOD CAKE WITH BLUEBERRIES and light WHIPPED CREAM is an easy dessert.

Plan

Save enough cake for Monday.

Shopping List

lamb shoulder chops, coarse salt, pepper, fresh rosemary, onions, fresh Italian parsley, potatoes, cooking spray, canned water-packed quartered artichokes, olive oil, garlic, shallots, sliced cremini mushrooms, Italian seasoning, lemon, Italian-seasoned breadcrumbs, red-tipped lettuce, pomegranate seeds (arils), crusty rolls, angel food cake, blueberries, light whipped cream.

ARTICHOKE AND MUSHROOM BAKE

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: about 35 minutes

  • 1 (14-ounce) can water-packed quartered artichokes, drained
  • 2 tablespoons olive oil
  • 2 teaspoons minced garlic
  • 1/2 cup chopped shallots
  • 8 ounces sliced cremini mushrooms
  • 1 teaspoon Italian seasoning
  • Coarse salt and pepper to taste
  • 1 tablespoon fresh lemon juice
  • 1/4 cup Italian-seasoned breadcrumbs

Heat oven to 350 degrees. Coat a 1 1/2- or 2-quart baking dish with cooking spray. Spoon artichokes into dish. In a large nonstick skillet, heat oil on medium. Add garlic and shallots; cook 2 to 3 minutes. Add mushrooms, Italian seasoning, salt, pepper, lemon juice and breadcrumbs; cook 3 minutes. Spoon mushroom mixture over artichokes; mix well. Bake 25 to 30 minutes or until hot.

Per serving: 94 calories, 3 grams protein, 5 grams fat (45% calories from fat), 0.7 gram saturated fat, 10 grams carbohydrate, no cholesterol, 188 milligrams sodium, 2 grams fiber.

Monday: Meatless

Relax and enjoy this flavorful no-meat PIZZA OLIVADA during a busy week. Serve with a MIXED GREEN SALAD. Leftover CAKE served with VANILLA ICE CREAM is dessert.

Plan

Save enough ice cream for Friday.

Shopping List

ready-to-bake thin pizza crust, olive spread or Kalamata olives, fresh basil or Italian parsley, plum tomatoes, shredded part-skim mozzarella cheese, dried oregano, crushed red pepper, mixed greens, vanilla ice cream.

PIZZA OLIVADA

Servings: makes 6 slices

Prep time: 15 minutes

Cook time: about 12 minutes

  • 1 (10-ounce, 12-inch) ready-to-bake thin pizza crust
  • 3/4 cup any olive spread or chopped Kalamata olives
  • 1/4 cup chopped fresh basil or fresh Italian parsley
  • 3 plum tomatoes, seeded and thinly sliced
  • 1 1/2 cups shredded part-skim mozzarella cheese
  • 1 teaspoon dried oregano
  • 1/4 to 1/2 teaspoon crushed red pepper

Heat oven to 450 degrees. Place pizza crust on baking sheet. Spread olive spread over crust; top with basil, tomatoes and cheese. Sprinkle with oregano and red pepper. Bake 12 minutes or until crust is golden brown. Cut into 6 slices.

Per slice: 273 calories, 12 grams protein, 14 grams fat (47% calories from fat), 3.7 grams saturated fat, 24 grams carbohydrate, 18 milligrams cholesterol, 886 milligrams sodium, 1 gram fiber.

Tuesday: Express

Take it easy tonight and buy any prepared LASAGNA. Add a packaged GREEN SALAD and GARLIC BREAD. Top STRAWBERRIES with light whipped cream for dessert.

Shopping List

any prepared lasagna, packaged green salad, garlic bread, strawberries, light whipped cream.

Wednesday: Budget

Get ready for the big day and serve your own BAKED HAM with this homemade CRANBERRY CHUTNEY: In a large saucepan, combine 2 cups fresh cranberries, 1 cup orange juice, 1/2 cup apple cider or juice, 1/2 cup white sugar, 1/3 cup packed light brown sugar, 2 tablespoons cider vinegar, 2 cinnamon sticks, 6 fresh mint leaves and 2 teaspoons ground coriander. Cook over medium heat 1 hour or until chutney is reduced to about 1 3/4 cups. Cool; discard cinnamon sticks. Serve chutney with ham.

Add BAKED SWEET POTATOES, GREEN BEANS and CORNBREAD (from mix). For dessert, enjoy APPLE CRISP.

Plan

Prepare Thursday's Sheet-Pan Pancakes today if time allows.

Shopping List

ham to bake, fresh cranberries, orange juice, apple cider or juice, white sugar, light brown sugar, cider vinegar, cinnamon sticks, fresh mint, ground coriander, sweet potatoes to bake, green beans, cornbread mix, apple crisp.

Thursday: Family

Prepare SHEET-PAN PANCAKES for brunch before the big meal. Serve AMBROSIA as the perfect accompaniment.

Shopping List

cooking spray, eggs, sugar, pure vanilla extract, salted butter, buttermilk, flour, baking powder, baking soda, salt, cinnamon, maple syrup, sliced strawberries, ambrosia.

SHEET-PAN PANCAKES

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 15 minutes

  • 2 eggs, separated
  • 1/4 cup sugar
  • 3 1/2 teaspoons pure vanilla extract
  • 4 tablespoons salted butter, melted
  • 2 cups buttermilk
  • 2 cups flour
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 teaspoon cinnamon
  • Additional butter, maple syrup and sliced strawberries

Heat oven to 425 degrees. Line an 18-by-13-inch baking sheet with foil. Coat with cooking spray. In a small bowl, beat the egg whites on high speed until stiff peaks form. Set aside. In a large bowl, combine and whisk together the egg yolks, sugar, vanilla and butter until smooth. Slowly stir in the buttermilk. In a separate bowl, combine flour, baking powder, baking soda, salt and cinnamon; whisk together. Whisk the dry ingredients into the wet ingredients. Gently fold in the whipped egg whites. Pour the batter into the prepared sheet pan; bake 15 minutes or until a wooden pick inserted into the center comes out clean. Slice into eight equal pieces and serve with butter, maple syrup and any other pancake toppings such as sliced fresh strawberries. (Adapted from "30-Minute Meals," Six Sisters’ Stuff, Shadow Mountain Publishing.)

Per serving: 237 calories, 7 grams protein, 8 grams fat (30% calories from fat), 4.4 grams saturated fat, 34 grams carbohydrate, 64 milligrams cholesterol, 603 milligrams sodium, 1 gram fiber.

Friday: Kids

Serve the kids MEXICAN TURKEY BURGERS (on whole-grain buns) for a change of pace: Top turkey burgers with canned mild chopped green chiles, salsa, shredded lettuce and reduced-fat sour cream.

Alongside, heat canned vegetarian PINTO BEANS. Munch on JICAMA STICKS for some crunch. Leftover ICE CREAM is an easy dessert.

Shopping List

whole-grain buns, turkey burgers, canned mild chopped green chiles, salsa, shredded lettuce, reduced-fat sour cream, canned vegetarian pinto beans, jicama sticks.

Saturday: Easy Entertaining

Invite friends for a casual dinner of PAN-FRIED TROUT. Coat trout fillets in flour. Heat a little canola oil in a large nonstick skillet. Add trout and cook, turning once, 10 minutes or until lightly browned and opaque throughout.

Serve with LEMON WEDGES and ROASTED POTATOES, deli COLESLAW and SOURDOUGH BREAD. Make dessert light with RASPBERRY SORBET.

Shopping List

trout fillets, flour, canola oil, lemons, potatoes to roast, deli coleslaw, sourdough bread, raspberry sorbet.

health

7 Day Menu Planner for December 07, 2025

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

Sunday: Family

Buy a SMOKED TURKEY BREAST for family day. Everyone will like SCALLOPED POTATOES with the turkey. Serve colorful steamed fresh GREEN BEANS and a RED-TIPPED LETTUCE SALAD on the side. Add DINNER ROLLS. For dessert, APPLE CRISP is always popular.

Plan

Save enough turkey and crisp for Monday.

Shopping List

smoked turkey breast, potatoes, onion, canned condensed reduced-fat reduced-sodium cream of celery soup, 1% milk, fresh green beans, red-tipped lettuce, dinner rolls, apple crisp.

SCALLOPED POTATOES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 1 1/2 to 2 hours

  • 4 medium peeled potatoes, thinly sliced
  • 1 small thinly sliced onion
  • 1 (10 3/4-ounce) can condensed reduced-fat reduced-sodium cream of celery soup
  • 1/2 cup 1% milk

Heat oven to 350 degrees. Coat a 1 1/2- to 2-quart baking dish with cooking spray. Layer potatoes, then onion in dish. Mix soup and milk together and pour over vegetables. Bake 1 1/2 to 2 hours or until potatoes are tender.

Per serving: 198 calories, 6 grams protein, 2 grams fat (10% calories from fat), 0.8 gram saturated fat, 40 grams carbohydrate, 5 milligrams cholesterol, 319 milligrams sodium, 5 grams fiber.

Monday: Heat and Eat

A good way to use leftover turkey is open-faced SMOKED TURKEY REUBEN SANDWICHES: Toast 4 slices pumpernickel bread. Spread each slice with 1 tablespoon ranch dressing. Top each piece of bread with thin-sliced leftover turkey, some deli coleslaw and thin slices of Swiss cheese. Broil 5 minutes or until lightly browned.

Serve with OVEN FRIES (from frozen). Add fresh BABY CARROTS to munch on. Warm the leftover APPLE CRISP and top it with VANILLA ICE CREAM.

Plan

Save enough ice cream for Tuesday. Buy enough carrots for Friday.

Shopping List

pumpernickel bread, ranch dressing, deli coleslaw, thin-sliced Swiss cheese, frozen oven fries, fresh baby carrots, vanilla ice cream.

Tuesday: Meatless

You'll enjoy the fragrance as well as the flavor of VEGETABLE CURRY WITH COUSCOUS. Serve it with sliced CUCUMBERS in cider vinegar and FLATBREAD. Drizzle butterscotch sauce over leftover ICE CREAM for dessert.

Tip

You'll enjoy the fragrance as well as the flavor of VEGETABLE CURRY WITH COUSCOUS. Serve it with sliced CUCUMBERS in cider vinegar and FLATBREAD. Drizzle butterscotch sauce over leftover ICE CREAM for dessert.

Shopping List

canola oil, red bell pepper, unsalted vegetable stock, red curry powder, coarse salt, frozen mixed vegetables, raisins, chutney, peanuts, couscous, cucumbers, cider vinegar, flatbread, butterscotch sauce.

VEGETABLE CURRY WITH COUSCOUS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 10 minutes, plus couscous

  • 1 tablespoon canola oil
  • 1 medium red bell pepper, cut into thin strips
  • 1/4 cup unsalted vegetable stock
  • 1 tablespoon red curry powder
  • 1/2 teaspoon coarse salt
  • 1 (16-ounce) package frozen mixed vegetables
  • 1/2 cup raisins
  • 1/3 cup chutney
  • 1/4 cup chopped peanuts
  • 2 cups hot cooked couscous

In a large nonstick skillet, heat oil on medium-high heat. Cook bell pepper 5 minutes or until tender. Stir in stock, curry powder, salt and mixed vegetables. Heat to boiling. Boil about 4 minutes or until vegetables are softened. Stir in raisins and chutney. Sprinkle with peanuts and serve with couscous cooked according to package directions.

Per serving: 319 calories, 9 grams protein, 9 grams fat (24% calories from fat), 1.1 grams saturated fat, 54 grams carbohydrate, no cholesterol, 455 milligrams sodium, 8 grams fiber.

Wednesday: Budget

This FRESH CAJUN PASTA is great for saving money: Cook a 16-ounce package of vermicelli pasta according to directions. In a large saucepan, heat 2 tablespoons olive oil and 1 teaspoon minced garlic. Once the garlic is fragrant and starting to brown, add 10 chopped Roma tomatoes. Simmer about 10 minutes and then mash tomatoes with a fork. Add coarse salt to taste, 1 tablespoon chopped parsley and 1 tablespoon Cajun seasoning; simmer 5 more minutes. Remove from heat and spoon over pasta. Top with 1/2 cup freshly grated Parmesan cheese, 1/2 cup shredded mozzarella cheese and some additional chopped parsley for color. (Adapted from "30-Minute Meals," Six Sisters Stuff, Shadow Mountain Publishing.)

Add a ROMAINE SALAD and ITALIAN BREAD. PEACHES will be your dessert.

Shopping List

vermicelli pasta, olive oil, garlic, Roma tomatoes, coarse salt, parsley, Cajun seasoning, Parmesan cheese, shredded mozzarella cheese, romaine lettuce, Italian bread, peaches.

Thursday: Express

For another quick (and different) pasta meal tonight, prepare TORTELLINI WITH PEAS AND HAM: Cook any refrigerated tortellini according to directions, adding some frozen green peas to pasta water the last 5 minutes of cooking; drain. Meanwhile, heat light Alfredo sauce and stir in a package of diced ham. Add the cooked tortellini with peas; toss to mix and serve. Add a MIXED GREEN SALAD and GARLIC BREAD. Fresh PINEAPPLE makes a good dessert.

Shopping List

any refrigerated tortellini, frozen green peas, light Alfredo sauce, packaged diced ham, mixed greens, garlic bread, fresh pineapple.

Friday: Kids

The kids won't want to miss STOVE-TOP HOT DOG PIZZA CASSEROLE: Cook 2 cups (about 4 ounces) mini lasagna noodles according to directions; drain and set aside. Meanwhile, in the same pot on medium heat, combine 1 (15-ounce) can pizza sauce and 2/3 cup water; heat through. Stir in cooked noodles and 3 lowest-sodium lowest-fat hot dogs cut into 1/2-inch slices; cook, stirring occasionally, until heated through.

Serve with leftover BABY CARROTS and SOFT ROLLS. Kids of all ages will like OATMEAL COOKIES for dessert.

Shopping List

mini lasagna noodles, pizza sauce, lowest-sodium lowest-fat hot dogs, soft rolls, oatmeal cookies.

Saturday: Easy Entertaining

Treat your lucky guests to BALSAMIC-MOLASSES CHICKEN. Serve the flavor-packed chicken with RICE tossed with freshly grated Parmesan cheese and chopped Italian parsley. Add steamed fresh ZUCCHINI, a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. Buy FRUIT TARTS for dessert.

Shopping List

molasses, balsamic vinegar, coarse salt, pepper, garlic, dried basil, boneless skinless chicken breasts, rice, Parmesan cheese, Italian parsley, fresh zucchini, bibb lettuce, whole-grain rolls, fruit tarts.

BALSAMIC-MOLASSES CHICKEN

Servings: makes 4 servings

Prep time: 10 minutes; marinating time: 30 minutes

Cook time: 30 minutes

  • 1/3 cup molasses
  • 1/3 cup balsamic vinegar
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper
  • 2 cloves garlic, crushed
  • 1 teaspoon dried basil
  • 4 (5- to 6-ounce) boneless skinless chicken breasts

In a medium bowl, mix together molasses and vinegar. Add salt, pepper, garlic and basil; stir to mix well. Place chicken in an 8-by-8-inch baking dish and cover with marinade, turning to coat chicken on all sides. Place in refrigerator to marinate 30 minutes, turning to coat after 15 minutes. Heat oven to 350 degrees. Remove baking dish from refrigerator, cover with foil and bake 30 minutes or until internal temperature reaches 165 degrees.

Per serving: 269 calories, 32 grams protein, 4 grams fat (13% calories from fat), 0.8 gram saturated fat, 25 grams carbohydrate, 104 milligrams cholesterol, 199 milligrams sodium, no fiber.

health

7 Day Menu Planner for November 30, 2025

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

Sunday: Family

For family day, make an EASY ASIAN STIR-FRY. If desired, serve over noodles of your choice. Add a LETTUCE WEDGE SALAD and BREADSTICKS. MERINGUES are a melt-in-your-mouth dessert.

Plan

Grill an extra 1-pound steak and save enough breadsticks and meringues for Monday.

Shopping List

boneless beef top round or top sirloin (cut 3/4 inch thick), stir-fry sauce, frozen stir-fry vegetable blend, vegetable oil, garlic, sesame seeds (optional), noodles (optional), lettuce, breadsticks, meringues.

EASY ASIAN STIR-FRY

Servings: makes 8 servings

Prep time: 20 minutes; marinating time 30 minutes to 2 hours

Cook time: 16 to 20 minutes

  • 1 pound boneless beef top round or top sirloin steak, cut 3/4 inch thick
  • 3/4 cup stir-fry sauce, divided
  • 1 (16-ounce) package frozen stir-fry vegetable blend
  • 1/4 cup water
  • 2 teaspoons vegetable oil
  • 3 cloves garlic, minced
  • 2 teaspoons sesame seeds (optional)

Cut steak lengthwise in half, then crosswise into 1/8-inch-thick strips. Place beef and 1/4 cup stir-fry sauce in food-safe plastic bag; turn beef to coat. Close bag securely and marinate in refrigerator 30 minutes to 2 hours. Heat a large nonstick skillet on medium; add vegetables and water. Cover and cook 7 to 8 minutes or until crisp-tender, stirring occasionally. Remove vegetables; keep warm. Remove beef from marinade; discard marinade. Heat 1 teaspoon oil in same skillet on medium-high. Add half of the beef and half of the garlic; stir-fry 1 to 2 minutes or until outside surface of beef is no longer pink. (Do not overcook.) Remove from skillet. Repeat with remaining oil, beef and garlic. Return vegetables and beef to skillet. Stir in remaining 1/2 cup stir-fry sauce; cook and stir 1 to 2 minutes or until heated through. Garnish with sesame seeds, if desired.

Per serving: 122 calories, 14 grams protein, 3 grams fat (20% calories from fat), 0.6 gram saturated fat, 10 grams carbohydrate, 28 milligrams cholesterol, 818 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Make STEAK SALAD for a quick meal: Buy packaged mixed greens and top with sliced leftover beef. Drizzle with a light vinaigrette and toss to coat.

Serve with deli BEAN SOUP and leftover BREADSTICKS. Leftover MERINGUES are a quick dessert.

Shopping List

packaged mixed greens, light vinaigrette, deli bean soup.

Tuesday: Kids

Call the kids for this yummy TUNA WITH PASTA: Cook 3 cups rotini pasta according to package directions; drain pasta and set aside in a bowl. In the pasta pot, mix 1 (6-ounce) can chunk white tuna packed in water (drained), 1 (10 3/4-ounce) can condensed unsalted cream of mushroom soup, 1 soup can water and 1 cup frozen peas and carrots (thawed). Cook 2 minutes on medium, stir in cooked pasta, and heat 1 to 2 minutes more or until heated through. Remove from heat and add 2 cups shredded 50% reduced-fat cheddar cheese; stir until cheese is melted.

Serve with GREEN BEANS and a CHOPPED LETTUCE SALAD. For dessert, make instant vanilla pudding with 1% milk; garnish with crumbled graham crackers and light whipped cream.

Plan

Save some graham crackers for Wednesday.

Shopping List

rotini pasta, canned chunk white tuna in water, condensed unsalted cream of mushroom soup, frozen peas and carrots, 50% reduced-fat cheddar cheese, green beans, lettuce, instant vanilla pudding, 1% milk, graham crackers, light whipped cream.

Wednesday: Meatless

BLACK BEANS AND RICE will bring everyone to the table in a hurry: Heat 1 tablespoon olive oil in a large nonstick skillet on medium. Add 1 medium chopped onion, 2 small seeded and chopped fresh jalapeno peppers and 1 tablespoon minced garlic; cook 5 minutes or until onion is softened. Stir in 2 (15-ounce) cans black beans in seasoned sauce (with liquid), 1 large chopped tomato and 1/4 cup picante sauce. Cover and cook 8 minutes or until heated through. Serve each portion of the spicy dish over 1 cup hot cooked brown rice.

Add deli COLESLAW. If desired, stir some chopped red bell pepper into the slaw for a flavor boost. Cinnamon-sprinkled CHUNKY APPLESAUCE and leftover GRAHAM CRACKERS make a good dessert.

Plan

Save enough coleslaw for Thursday.

Shopping List

olive oil, onion, fresh jalapeno peppers, garlic, canned black beans in seasoned sauce, tomato, picante sauce, brown rice, deli coleslaw, red bell pepper (optional), cinnamon, chunky applesauce.

Thursday: Express

Pick up a BARBECUE (or regular) ROTISSERIE CHICKEN. Add BAKED BEANS and some leftover COLESLAW along with CORNBREAD (from mix) to the meal. PEACHES are your dessert.

Shopping List

barbecue (or regular) rotisserie chicken, baked beans, cornbread mix, peaches.

Friday: Budget

CHICKEN AND WHITE BEANS PROVENCAL offers a welcome twist: flavor without extra calories. Serve with a SPINACH SALAD and a BAGUETTE. For dessert, ORANGE SECTIONS are refreshing.

Shopping List

canola oil, chicken cutlets, garlic, onion, canned stewed tomatoes, dried oregano, dried basil, coarse salt, pepper, canned reduced-sodium white beans, fresh spinach, baguette, oranges.

CHICKEN AND WHITE BEANS PROVENCAL

Servings: makes 5 servings

Prep time: 10 minutes

Cook time: about 35 minutes

  • 1 tablespoon canola oil
  • 1 pound chicken cutlets
  • 2 cloves garlic, minced
  • 1 large onion, chopped
  • 2 (14 1/2-ounce) cans chopped stewed tomatoes, with liquid
  • 1 teaspoon dried oregano
  • 3 teaspoons dried basil
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 3 (15-ounce) cans reduced-sodium white beans, rinsed

Heat oil in a large nonstick skillet on medium-high. Add chicken; cook 1 to 2 minutes on each side or until browned. Remove and set aside. Reduce heat to medium. To same skillet, add garlic and onion; cook 5 minutes or until softened. Stir in tomatoes, oregano, basil, salt and pepper. Bring to a boil; reduce heat and simmer 10 minutes. Add beans and chicken. Cover and simmer 5 minutes or until liquid is slightly reduced. Spoon beans and liquid into a serving bowl and top with chicken.

Per serving: 418 calories, 36 grams protein, 5 grams fat (12% calories from fat), 0.7 gram saturated fat, 54 grams carbohydrate, 66 milligrams cholesterol, 499 milligrams sodium, 14 grams fiber.

Saturday: Easy Entertaining

Everyone at our table agreed that BAKED COD WITH CHERRY TOMATOES AND CHICKPEAS should go into the keeper file. Serve the colorful fish dish with STEAMED FRESH BROCCOLI FLORETS and WHOLE-GRAIN ROLLS.

Make BABY BERRY TARTS for dessert: Spoon 1 (8-ounce) package light strawberry cream cheese spread into a pastry bag or large sturdy food storage bag. Using a star-shaped tip, pipe the cheese into 15 baked mini phyllo dough shells (from frozen). Slice each of 15 fresh strawberries about 3 times from tip almost to top. Fan slices; place atop filling to garnish.

Shopping List

extra-virgin olive oil, ground coriander, paprika, cayenne pepper, coarse salt, skinless cod fillets, canned reduced-sodium chickpeas, cherry tomatoes, unsalted chicken broth, shallots, garlic, lemon, black pepper, cilantro, fresh broccoli, whole-grain rolls, light strawberry cream cheese, frozen mini phyllo dough shells, fresh strawberries.

BAKED COD WITH CHERRY TOMATOES AND CHICKPEAS

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 20 to 24 minutes

  • 5 tablespoons extra-virgin olive oil, divided
  • 2 teaspoons ground coriander, divided
  • 2 teaspoons paprika, divided
  • 1/8 teaspoon cayenne pepper
  • 1 teaspoon coarse salt, divided
  • 2 pounds skinless cod fillets, divided into 8 portions (1 to 1 1/2 inches thick)
  • 2 (15-ounce) cans reduced-sodium chickpeas, rinsed
  • 12 ounces cherry tomatoes, halved
  • 1/4 cup unsalted chicken broth
  • 2 shallots, minced
  • 5 cloves garlic, minced
  • 1 tablespoon lemon zest
  • 1 tablespoon lemon juice
  • 1/4 teaspoon black pepper
  • Chopped cilantro for garnish

In a small bowl, combine 2 tablespoons oil, 1 teaspoon coriander, 1 teaspoon paprika, cayenne pepper and 3/4 teaspoon salt. Rub cod evenly with mixture. Place in resealable plastic bag, seal and toss to coat. Refrigerate 1 hour. When ready to bake, heat oven to 400 degrees. In a 9-by-13-inch baking dish, combine chickpeas, tomatoes, broth, shallots, garlic, lemon zest, lemon juice, 1 tablespoon oil, 1 teaspoon coriander, 1 teaspoon paprika, 1/4 teaspoon salt and black pepper. Nestle cod into chickpea mixture. Bake 20 to 24 minutes or until fish is opaque throughout. Drizzle with remaining 2 tablespoons oil and sprinkle with cilantro. Serve. (Adapted from "The Make-Ahead Cook," America’s Test Kitchen.)

Per serving: 282 calories, 24 grams protein, 10 grams fat (33% calories from fat), 1.3 grams saturated fat, 21 grams carbohydrate, 43 milligrams cholesterol, 335 milligrams sodium, 5 grams fiber.

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