health

7 Day Menu Planner for September 10, 2023

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

Sunday: Family

Forget the same old same old for family day and enjoy PORK CHOPS WITH SAUERKRAUT AND APPLES: Heat a large nonstick skillet on medium. Brown 4 well-trimmed pork loin chops (about 1 pound total) on both sides for 4 or 5 minutes. In a medium bowl, mix together 2 cups refrigerated, rinsed and drained sauerkraut, 2 tablespoons finely chopped red onion, 2 teaspoons caraway seeds, 2 chopped Granny Smith apples and 1/4 cup unsalted chicken broth. Add sauerkraut mixture to skillet; cover and simmer about 20 minutes or until apples and pork are tender.

Add a PECAN BERRY GREEN SALAD: On a large platter, spread 7 to 8 ounces salad greens. Next, sprinkle on 6 ounces fresh blueberries (see NOTE). Layer in 8 ounces sliced fresh strawberries. Using your fingers, crumble 6 ounces goat cheese in medium-large crumbles. Finally, spread 1 cup pecans. Toss with your favorite dressing. Serve chilled.

NOTE: For an elegant presentation, you may optionally arrange toppings in sections instead of layering. If so, toss before serving.

Add MASHED SWEET POTATOES and RYE ROLLS. COCONUT CAKE is your dessert.

Plan

Prepare brown rice for Monday. Save enough cake for Wednesday.

Shopping List

pork loin chops, refrigerated sauerkraut, red onion, caraway seeds, Granny Smith apples, unsalted chicken broth, salad greens, fresh blueberries, fresh strawberries, goat cheese, pecans, favorite dressing, sweet potatoes to mash, rye rolls, coconut cake.

Monday: Budget

SOUTHWESTERN RICE AND BEANS on LEAF LETTUCE is a great-tasting way to save food dollars. Serve it with SLICED AVOCADOS and BAKED TORTILLA CHIPS. Cool LIME SHERBET is your dessert.

Plan

Save enough rice and beans and sherbet for Tuesday.

Shopping List

brown rice, canned reduced-sodium red kidney beans, canned reduced-sodium pinto or black beans, frozen green peas, celery, canned no-salt-added diced tomatoes with green chiles, sweet onion, parsley, red wine vinegar, canola oil, garlic, coarse salt, pepper, leaf lettuce, avocados, baked tortilla chips, lime sherbet.

SOUTHWESTERN RICE AND BEANS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 20 minutes for rice

  • For the salad:
  • 3 cups cooked brown rice, cooled
  • 1 (15-ounce) can reduced-sodium red kidney beans, rinsed
  • 1 (15-ounce) can reduced-sodium pinto or black beans, rinsed
  • 1 1/2 cups frozen green peas, thawed
  • 1 cup sliced celery
  • 1 (10-ounce) can no-salt-added diced tomatoes with green chiles, drained
  • 1/2 cup chopped sweet onion
  • 1/4 cup chopped parsley
  • For the vinaigrette:
  • 1/3 cup red wine vinegar
  • 1/4 cup canola oil
  • 1/4 cup water
  • 1 clove garlic, minced
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper
  • Leaf lettuce

For the salad: In a large salad bowl, combine rice, beans, peas, celery, tomatoes, onion and parsley. Set aside.

For the vinaigrette: In a small bowl, whisk together the vinegar, oil, water, garlic, salt and pepper. Pour over the salad and toss to mix. Cover and chill. Serve on a bed of lettuce.

Per serving: 371 calories, 13 grams protein, 11 grams fat (26% calories from fat), 1.1 grams saturated fat, 56 grams carbohydrate, no cholesterol, 256 milligrams sodium, 11 grams fiber.

Tuesday: Heat and Eat

There won't be any heat, but there will be lots of flavor in STUFFED TOMATOES using the leftover rice and beans. Choose medium or large tomatoes and scoop out seeds and pulp. Stuff with the rice and beans and serve. Add a bowl of BEEF BARLEY SOUP, a SPINACH SALAD and CRUSTY ROLLS. Scoop the leftover SHERBET for dessert.

Shopping List

tomatoes, beef barley soup, fresh spinach, crusty rolls.

Wednesday: Meatless

Skip meat tonight and be bowled over with QUINOA TACO SALAD BOWLS for dinner. Serve with hard-boiled EGG WEDGES. Slice leftover CAKE for dessert.

Shopping List

romaine, quinoa, black beans, mango, plum tomatoes, blue corn chips, Haas avocados, salsa, eggs.

QUINOA TACO SALAD BOWLS

Servings: makes 4 bowls

Prep time: 15 minutes

Cook time: for the quinoa

  • 8 cups chopped romaine lettuce
  • 1 cup cooked quinoa
  • 1 cup cooked black beans
  • 1 cup chopped mango
  • 4 plum tomatoes, diced
  • 2 cups crushed blue corn chips
  • 2 small Haas avocados, diced
  • Fresh salsa

In each serving bowl, layer romaine. Arrange quinoa, beans, mango, tomatoes, corn chips and avocados in rows. Serve with salsa.

Per serving: 430 calories, 12 grams protein, 20 grams fat (39% calories from fat), 2.4 grams saturated fat, 57 grams carbohydrate, no cholesterol, 82 milligrams sodium, 16 grams fiber.

Thursday: Express

NOT YOUR MOTHER'S STROGANOFF makes good use of convenience products, has a great flavor and is so easy. Add a GREEN SALAD and WHOLE-GRAIN ROLLS. Fresh TROPICAL FRUITS make a refreshing dessert.

Shopping List

butter, onion, red bell pepper, sliced cremini mushrooms, extra-wide no-yolk noodles, packaged fully cooked beef pot roast, plain Greek yogurt or reduced-fat sour cream, black pepper, salad greens, whole-grain rolls, fresh tropical fruits.

NOT YOUR MOTHER’S STROGANOFF

Servings: makes 5 servings

Prep time: 15 minutes

Cook time: about 10 minutes

  • 1 tablespoon butter
  • 1/4 cup chopped onion
  • 1/2 red bell pepper, sliced into 1/4-inch strips
  • 8 ounces sliced cremini mushrooms
  • 1 1/2 cups water
  • 6 ounces extra-wide no-yolk noodles
  • 1 (17-ounce) package fully cooked beef pot roast
  • 1/4 cup plain Greek yogurt or reduced-fat sour cream
  • 1/8 teaspoon black pepper

In a Dutch oven or large pot, combine butter, onion, bell pepper, mushrooms, water and noodles. Cover and bring to a boil on medium-high. Remove cover when mixture begins to boil. Boil 5 or 6 minutes or until most of the liquid is absorbed. Meanwhile, remove meat from packaging, reserving gravy, and cut into bite-size pieces. To noodle mixture, stir in pot roast and gravy. Cook, uncovered, 2 to 3 minutes or until hot, stirring often. Remove from heat; stir in yogurt or sour cream and season with black pepper. Serve.

Per serving: 314 calories, 28 grams protein, 8 grams fat (22% calories from fat), 3.5 grams saturated fat, 32 grams carbohydrate, 63 milligrams cholesterol, 348 milligrams sodium, 2 grams fiber.

Friday: Kids

Let the kids choose their favorite: lean beef, turkey or veggie for BURGER NIGHT. Serve on WHOLE-GRAIN BUNS and add LETTUCE, TOMATOES, KETCHUP, MUSTARD and whatever other toppings the kids will love. Add a CARROT SALAD and VEGGIE CHIPS. Sliced KIWIS are a perfect dessert.

Shopping List

kids' favorite burgers, whole-wheat buns, lettuce, tomatoes, ketchup, mustard, other toppings as desired, carrot salad, veggie chips, kiwis.

Saturday: Easy Entertaining

Invite guests for simple and tasty HONEY LIME TUNA. In a glass dish, combine 1/4 cup canola oil, 1 tablespoon Old Bay seasoning, 1 tablespoon fresh lime juice, 1 tablespoon honey and 1 1/2 teaspoons dried basil. Add 1 pound tuna steaks. Cover and refrigerate 20 minutes, turning occasionally. Remove tuna, reserving marinade. Grill each side for 2 to 2 1/2 minutes, basting with marinade. Remove from heat; allow to rest for 5 to 10 minutes before serving.

Serve the tuna with BROWN RICE with toasted slivered almonds, GRILLED ZUCCHINI, a BOSTON LETTUCE SALAD and a BAGUETTE. CHEESECAKE with FRESH STRAWBERRIES is dessert.

Shopping List

canola oil, Old Bay seasoning, limes, honey, dried basil, tuna steaks, brown rice, slivered almonds, fresh zucchini, Boston lettuce, baguette, cheesecake, fresh strawberries.

health

7 Day Menu Planner for September 03, 2023

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

Sunday: Family

Treat the family to ITALIAN MARINATED STEAK. Serve it with ROASTED ROSEMARY RED POTATOES, BELL PEPPERS AND MUSHROOMS. Add MIXED GREENS and CRUSTY BREAD. LEMON PIE is dessert.

Plan

Prepare enough beef and vegetables for Monday; save enough pie for Tuesday.

Shopping List

olive oil, dry white wine, lemon, garlic, coarse salt, black pepper, beef top round steak, fresh rosemary, red potatoes, bell peppers, whole mushrooms, mixed greens, crusty bread, lemon pie.

ITALIAN MARINATED STEAK

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 12 to 14 minutes; standing time: 5 minutes

  • 1/4 cup olive oil
  • 1/4 cup dry white wine
  • 1 1/2 teaspoons fresh lemon juice
  • 2 cloves garlic, minced
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon pepper
  • 1 beef top round steak, cut 1 inch thick (about 1 1/2 pounds)

Combine marinade ingredients in a small bowl. Place marinade and steak in a resealable plastic bag; turn to coat. Marinate in refrigerator 6 hours to overnight, turning occasionally. Remove steak from marinade; discard marinade. Grill steak over medium heat 12 to 14 minutes for medium-rare doneness, turning occasionally. Remove from grill; let stand 5 minutes before slicing across the grain in thin slices.

Per serving: 189 calories, 34 grams protein, 5 grams fat (24% calories from fat), 1.6 grams saturated fat, no carbohydrate, 85 milligrams cholesterol, 163 milligrams sodium, no fiber.

Monday: Heat and Eat

Use the leftover beef for ROAST BEEF SANDWICHES on MINI BAGUETTES. Spread this HORSERADISH SAUCE over split mini baguettes: Mix 3 tablespoons prepared horseradish, 1/4 cup low-fat sour cream, 1 teaspoon Dijon mustard, 1 teaspoon mayonnaise and 1 tablespoon chopped chives or the greens of a green onion. Top with sliced leftover beef and thin slices of brie cheese.

Heat the leftover VEGETABLES and add a LETTUCE WEDGE SALAD. For dessert, FRESH PINEAPPLE is good.

Shopping List

mini baguettes, prepared horseradish, low-fat sour cream, Dijon mustard, mayonnaise, chives or green onions, brie cheese, lettuce, fresh pineapple.

Tuesday: Budget

Have fun and save money with RICE BOWLS WITH FRIED EGGS AND AVOCADO for dinner: Mix 4 thinly sliced green onions and 2 cups cooked brown rice in a small bowl; season to taste with coarse salt and pepper; mix well and divide into 4 individual bowls. Meanwhile, heat 2 tablespoons canola oil in a large nonstick skillet on medium high. Crack eggs into a small bowl and pour into skillet; season with salt and pepper and cook until desired doneness. Transfer each egg to the outside edge of each bowl. Divide 1 avocado into slices and place on other side of bowl. Serve with hot sauce at the table.

Add a GREEN SALAD and toasted WHOLE-GRAIN ENGLISH MUFFINS. Dessert is leftover PIE.

Shopping List

green onions, brown rice, coarse salt, pepper, canola oil, eggs, avocado, hot sauce, salad greens, whole-grain English muffins.

Wednesday: Express

This LAYERED SALAD is a quick meal and tastes great before the fall weather is with us. Add BAKED CORN CHIPS. Try ASIAN PEARS for dessert.

Shopping List

no-salt-added tomatoes with green chiles, reduced-fat sour cream, reduced-fat cream cheese, cumin, garlic, romaine or other lettuce, canned reduced-sodium black beans, fresh or frozen whole kernel corn, Haas avocados, lemon, roasted red pepper, shredded 50% light cheddar cheese, canned sliced black olives, green onions, baked corn chips, Asian pears.

LAYERED SALAD

Servings: makes about 12 cups

Prep time: 20 minutes; chilling time: up to 8 hours

Cook time: none

  • For the dressing:
  • 1 (10-ounce) can no-salt-added tomatoes with green chiles
  • 8 ounces reduced-fat sour cream
  • 3 ounces reduced-fat cream cheese, softened
  • 1 teaspoon cumin
  • 1 clove garlic, minced
  • For the salad:
  • 6 cups chopped romaine or other lettuce
  • 1 (15-ounce) can reduced-sodium black beans
  • 1 1/2 cups fresh or frozen (thawed) whole kernel corn
  • 2 Haas avocados, diced and sprinkled with fresh lemon juice
  • 3/4 cup roasted red pepper strips
  • 1 cup shredded 50% light cheddar cheese
  • 1 (6-ounce) can sliced black olives, drained
  • 1/4 cup sliced green onions

NOTE: Reserve some lettuce, cheese and olives for garnish if desired.

Mix together all dressing ingredients; set aside. In a large, straight-sided salad bowl, layer 4 cups lettuce, black beans, corn, avocados, red pepper, 2 more cups lettuce, cheese and olives. Cover top with dressing. To garnish, top with reserved shredded lettuce, cheese, olives and green onions. Cover; refrigerate up to 2 hours.

Per serving: 200 calories, 8 grams protein, 12 grams fat (50% calories from fat), 4.4 grams saturated fat, 18 grams carbohydrate, 20 milligrams cholesterol, 360 milligrams sodium, 7 grams fiber.

Thursday: Kids

The kids (and adults) will drool over THREE-CHEESE PASTA for dinner: Heat oven to 350 degrees. Coat a 2-quart baking dish with cooking spray. Cook 2 1/2 cups penne or rigatoni pasta according to directions; drain. In a medium bowl, microwave, covered, 1 medium chopped orange bell pepper and 2 sliced green onions (including 3 inches onion tops, also sliced), on high (100% power) for 3 minutes. Drain and set aside. Place 3 tablespoons butter in a 2-quart container; microwave on medium (50% power) about 1 minute or until melted. Stir in 3 tablespoons flour, 1/2 teaspoon coarse salt and 1/4 teaspoon black pepper. With a whisk, mix in 2 cups 1% milk. Cover and microwave on high about 5 minutes. Stir after the first 2 minutes and then stir again occasionally until thickened. Mix in 1 cup shredded 50% light cheddar cheese, 1/2 cup shredded Swiss cheese and 1/2 cup shredded Monterey jack cheese until melted. Add the cooked pasta and vegetables; mix well. Pour mixture into baking dish. Top with panko; bake 30 minutes or until hot and slightly brown on top.

Serve with fresh GREEN BEANS and SOFT ROLLS. Dip APPLE SLICES in a little CARAMEL SAUCE for dessert.

Shopping List

cooking spray, penne or rigatoni pasta, orange bell pepper, green onions, butter, flour, coarse salt, black pepper, 1% milk, shredded 50% light cheddar cheese, Swiss cheese, Monterey jack cheese, panko, fresh green beans, soft rolls, apples, caramel sauce.

Friday: Meatless

Keeping up the easy meal idea, CAPRESE RAVIOLI is perfect for dinner tonight. Add WHOLE-GRAIN ROLLS to the meal. Fresh BLUEBERRIES topped with light whipped cream are good for dessert.

Shopping List

mini cheese ravioli, grape tomatoes, marinated or plain mozzarella bocconcini, balsamic glaze, fresh basil, coarse salt, pepper, Parmesan cheese, whole-grain rolls, fresh blueberries, light whipped cream.

CAPRESE RAVIOLI

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: for the ravioli

  • 12 ounces mini cheese ravioli
  • 1 cup grape tomatoes, halved lengthwise
  • 12 ounces marinated or plain mozzarella bocconcini, halved and 1 tablespoon liquid reserved
  • 2 tablespoons balsamic glaze
  • 1/4 cup thinly sliced fresh basil leaves
  • Coarse salt, pepper and grated Parmesan to taste

Cook the ravioli according to package directions and drain. Transfer cooked ravioli to a serving dish and top with grape tomatoes, bocconcini and reserved marinade oil. Drizzle with balsamic glaze and top with sliced basil. Season with coarse salt and pepper to taste; serve with grated Parmesan.

Per serving: 539 calories, 27 grams protein, 33 grams fat (54% calories from fat), 19.1 grams saturated fat, 37 grams carbohydrate, 115 milligrams cholesterol, 352 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Invite some guests to enjoy GRILLED CHICKEN. Add SLICED CUCUMBERS AND RED ONION in CIDER VINEGAR along with FLATBREAD to round out your meal. COCONUT MACAROONS are a simple dessert.

Shopping List

chicken to grill, cucumbers, red onion, cider vinegar, flatbread, coconut macaroons.

health

7 Day Menu Planner for August 27, 2023

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

Sunday: Family

Let the whole family prepare CRUSTLESS CURRIED SPINACH TART. Add CANADIAN BACON, a LETTUCE and TOMATO SALAD, BRAN MUFFINS and a FRESH FRUIT CUP.

Shopping List

olive oil, onion, 1% milk, flour, eggs, curry powder, coarse salt, garlic powder, cayenne pepper, frozen chopped spinach, part-skim ricotta cheese, cooking spray, parmesan cheese, Canadian bacon, lettuce, tomatoes, bran muffins, fresh fruit, flowers.

CRUSTLESS CURRIED SPINACH TART

Servings: Makes 6 servings

Prep time: 15 minutes

Cook time: 35 to 40 minutes; standing time: 10 minutes

  • 1 tablespoon olive oil
  • 1 cup finely chopped onion
  • 3/4 cup 1% milk
  • 2 tablespoons flour
  • 4 eggs
  • 4 egg whites
  • 1 tablespoon curry powder
  • 3/4 teaspoon coarse salt
  • 1/2 teaspoon garlic powder
  • 1/8 teaspoon cayenne pepper
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
  • 1 cup part-skim ricotta cheese
  • 2 tablespoons grated parmesan cheese

Heat oven to 350 degrees. Heat oil in a large nonstick skillet on medium-high. Add onion; cook and stir 5 minutes or until softened. Remove from skillet and cool slightly. In a large bowl, whisk milk and flour until smooth. Add eggs, egg whites, curry powder, salt, garlic powder and cayenne. Whisk until smooth. Add cooked onion, spinach and ricotta cheese; mix well. Pour into a 9-inch deep-dish pie plate coated with cooking spray. Sprinkle with parmesan. Bake 30 to 35 minutes, or until top is golden and center is set. Let stand 10 minutes before cutting into wedges.

Per serving: 184 calories, 15 grams protein, 10 grams fat (46% calories from fat), 3.9 grams saturated fat, 11 grams carbohydrate, 144 milligrams cholesterol, 456 milligrams sodium, 2 grams fiber.

Monday: Express

Deli TUNA SALAD is a quick entree. Spread it on WHOLE-GRAIN BREAD and top with LETTUCE and TOMATO for a simple dinner. Serve with BAKED CHIPS, SWEET PICKLES and CARROT STICKS. Dessert is fat-free STRAWBERRY ICE CREAM.

Plan

Save enough ice cream for Tuesday.

Shopping List

deli tuna salad, whole-grain bread, lettuce, tomatoes, baked chips, sweet pickles, carrot sticks, fat-free strawberry ice cream.

Tuesday: Kids

Let the kids help prepare TURKEY SLOPPY JOES. Heat a large nonstick skillet on medium; cook 1 pound ground turkey breast in 1 tablespoon canola oil with 1 chopped medium onion and 1 clove minced garlic about 6 minutes, or until turkey is no longer pink. Add 1 (8-ounce) can tomato sauce, 1/4 cup each packed dark brown sugar and barbecue sauce and 1 tablespoon Worcestershire sauce. Season with coarse salt and pepper to taste. Simmer until thickened. Serve on whole-grain hamburger buns. (Adapted from Real Simple magazine.)

Add CARROT SALAD on the side. Leftover ICE CREAM is good for dessert.

Plan

Prepare enough sloppy Joes for Friday.

Shopping List

ground turkey breast, canola oil, onion, garlic, canned tomato sauce, dark brown sugar, barbecue sauce, Worcestershire sauce, coarse salt, pepper, whole-grain hamburger buns, carrot salad.

Wednesday: Meatless

You certainly won't miss meat with this delicious VEGETABLE CHEESE CASSEROLE. Heat oven to 350 degrees. Coat a 2-quart baking dish with cooking spray. In a large bowl, beat 4 eggs with 2/3 cup flour until smooth. Add 2 (10-ounce) packages frozen chopped spinach (thawed and squeezed dry), 1 (24-ounce) container low-fat cottage cheese, 3 cups 50% reduced-fat cheddar cheese, 1 teaspoon coarse salt and 1/4 teaspoon pepper. Spoon into baking dish, smoothing top. Bake, uncovered, 1 hour or until center is set and a wooden pick inserted in center comes out clean.

Accompany the entree with a ROMAINE SALAD and ITALIAN BREAD. PEARS are good for dessert.

Shopping List

cooking spray, eggs, flour, frozen chopped spinach, low-fat cottage cheese, 50% reduced-fat cheddar cheese, coarse salt, pepper, romaine, Italian bread, pears.

Thursday: Budget

SPANISH SPAGHETTI takes a different spin on the tried and true. Serve with MIXED GREENS and GARLIC BREAD. Enjoy PEACHES for dessert.

Shopping List

thin spaghetti, olive oil, onion, garlic, dried oregano, celery salt, crushed red pepper, black pepper, 95% lean ground beef, no-salt-added or regular marinara sauce, pimento-stuffed olives, dry sherry, capers, fresh parsley, salad greens, garlic bread, peaches.

SPANISH SPAGHETTI

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: about 30 minutes

  • 8 ounces thin spaghetti
  • 1 tablespoon olive oil
  • 2 cups chopped onion
  • 2 teaspoons minced garlic
  • 1 teaspoon dried oregano
  • 1/2 teaspoon celery salt
  • 1/4 teaspoon crushed red pepper
  • 1/8 teaspoon black pepper
  • 8 ounces 95% lean ground beef
  • 1 2/3 cups no-salt-added or regular marinara sauce
  • 1/2 cup sliced pimento-stuffed olives
  • 1/4 cup dry sherry
  • 1 tablespoon rinsed capers
  • 1/4 cup chopped fresh parsley, divided

Cook spaghetti according to directions (without salt or oil). Heat oil in a large nonstick skillet on medium-high. Add onion; cook 4 minutes or until tender. Add garlic; cook 1 minute. Stir in oregano, celery salt, red pepper and black pepper. Crumble beef into pan; cook 5 minutes or until beef is browned, stirring frequently. Stir in marinara sauce, olives, sherry, capers and 3 tablespoons parsley. Bring to boil; reduce heat and simmer 15 minutes. Add spaghetti to sauce mixture; cook 2 minutes or until heated through. Sprinkle with remaining parsley. (Adapted from Cooking Light magazine.)

Per serving: 427 calories, 22 grams protein, 11 grams fat (23% calories from fat), 1.8 grams saturated fat, 58 grams carbohydrate, 31 milligrams cholesterol, 625 milligrams sodium, 4 grams fiber.

Friday: Heat and Eat

Leftovers always taste better and save time, so heat the SLOPPY JOES and enjoy them all over again -- this time served over split CORNBREAD MUFFINS (from a mix). Add packaged GREENS. Buy an APPLE PIE for dessert.

Plan

Save enough pie for Saturday.

Shopping List

cornbread muffin mix, packaged greens, apple pie.

Saturday: Easy Entertaining

Serve guests GRILLED CHICKEN WITH MUSTARD-TARRAGON SAUCE. Serve with RICE, GREEN BEANS and SOURDOUGH BREAD. For dessert, warm the leftover PIE and top with fat-free VANILLA ICE CREAM.

Shopping List

cooking spray, boneless skinless chicken breasts, coarse salt, pepper, shallots, Dijon mustard, red wine vinegar, extra-virgin olive oil, fresh or dried tarragon, sugar, gourmet salad greens (baby mixed greens), rice, green beans, sourdough bread, fat-free vanilla ice cream.

GRILLED CHICKEN WITH MUSTARD-TARRAGON SAUCE

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 4 (6-ounce) boneless skinless chicken breasts
  • 1/2 teaspoon coarse salt, divided
  • 1/4 teaspoon pepper, divided
  • 3 tablespoons minced shallots
  • 3 tablespoons Dijon mustard
  • 2 tablespoons red wine vinegar
  • 2 tablespoons water
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon chopped fresh tarragon or 1/2 teaspoon dried
  • 1/2 teaspoon sugar
  • 4 cups gourmet salad greens (baby mixed greens)

Coat grill pan with cooking spray. Heat it on medium-high. Sprinkle chicken evenly with 1/4 teaspoon salt and 1/8 teaspoon pepper. Place chicken in pan; cook 6 minutes on each side or until cooked through. In a small bowl, combine remaining salt and pepper, shallots, mustard, vinegar, water, oil, tarragon and sugar, stirring well with a whisk. Serve chicken over greens with sauce. (Adapted from Cooking Light magazine.)

Per serving: 256 calories, 38 grams protein, 9 grams fat (31% calories from fat), 1.5 grams saturated fat, 5 grams carbohydrate, 109 milligrams cholesterol, 683 milligrams sodium, 2 grams fiber.

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