health

7 Day Menu Planner for July 27, 2025

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

Sunday: Family

The family will enjoy this MOJO CHICKEN. Serve with CORN ON THE COB and a LETTUCE WEDGE. Add CUBAN BREAD. For dessert, buy or make FLAN.

Plan

Save enough chicken, topping and corn for Monday.

Shopping List

boneless skinless chicken breast, mojo marinade, onion, fresh parsley, canola oil, limes, corn on the cob, lettuce, Cuban bread, flan.

MOJO CHICKEN

Servings: makes 8 servings

Prep time: less than 20 minutes; marinating time: 2 hours

Cook time: 16 minutes

  • 8 (5- to 6-ounce) boneless skinless chicken breasts
  • 6 tablespoons mojo marinade
  • 1 cup finely chopped onion
  • 1/2 cup finely chopped fresh parsley
  • 2 tablespoons canola oil, divided
  • 2 tablespoons plus 2 teaspoons fresh lime juice, divided
  • Lime wedges for garnish

Place chicken in a resealable plastic bag with mojo marinade; marinate in refrigerator 2 hours, turning occasionally. Combine onion and parsley. Remove chicken and pat dry with paper towels; discard marinade. Cook in 2 batches. For each batch, heat 1 tablespoon oil in a large nonstick skillet on medium-high. Add 4 pieces chicken; cook 4 minutes on each side or until no longer pink. Drizzle each breast with 1 teaspoon lime juice; top each serving with 2 tablespoons onion mixture. Serve with lime wedges.

Per serving: 215 calories, 32 grams protein, 7 grams fat (32% calories from fat), 1.1 grams saturated fat, 3 grams carbohydrate, 104 milligrams cholesterol, 269 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

For a simple meal, top rinsed and heated canned reduced-sodium BLACK BEANS with slices of the leftover CHICKEN and the parsley topping. Alongside, add leftover CORN and CRUSTY BREAD. For dessert, FRESH PINEAPPLE garnished with toasted shredded coconut will delight.

Shopping List

canned reduced-sodium black beans, crusty bread, fresh pineapple, shredded coconut.

Tuesday: Express

We all sing the blues sometimes, but not when UPTOWN BLUES WRAPS are for dinner: Spread 1/2 cup reduced-fat blue cheese dressing almost to edge of 4 (10-inch) whole-grain tortillas. Divide 2 cups cooked rice and spread evenly over dressing. Heat and divide 2 cups shredded barbecue chicken; spread evenly over rice. Top each portion with a lettuce leaf. Place one drained roasted red pepper (from jar) on lettuce. Fold bottom edge of each tortilla up about 1 inch over filling; roll tortilla tightly to make a wrap. Cover with waxed paper; microwave tortillas 1 to 2 minutes on high (100% power).

Serve with deli COLESLAW. Enjoy fresh CHERRIES for dessert.

Shopping List

reduced-fat blue cheese dressing, whole-grain tortillas, rice, barbecue shredded chicken, leaf lettuce, jar roasted red peppers, deli coleslaw, fresh cherries.

Wednesday: Meatless

Try this TORTELLINI SOUP for a no-meat dinner: Heat 1 tablespoon olive oil on medium-low in a 4-quart pot. Stir in 2 ribs chopped celery, 1 medium chopped carrot, 1 medium chopped onion and 4 cloves minced garlic; cover and cook 10 minutes or until soft. Add 3 (14-ounce) cans unsalted vegetable broth and 2 cups water; bring to a boil. Stir in 1 (9-ounce) package refrigerated reduced-fat cheese tortellini; cook according to package directions. Stir in 1 (15-ounce) can rinsed reduced-sodium cannellini beans, 6 ounces fresh baby spinach, 1/2 teaspoon nutmeg and 1/2 teaspoon pepper; heat through.

Serve with a packaged GREEN SALAD and GARLIC BREAD. FRESH APRICOTS are dessert.

Shopping List

olive oil, celery, carrot, onion, garlic, canned unsalted vegetable broth, refrigerated reduced-fat cheese tortellini, canned reduced-sodium cannellini beans, fresh baby spinach, nutmeg, pepper, packaged green salad, garlic bread, fresh apricots.

Thursday: Kids

Take the night off and buy the kids a PIZZA for dinner. They'll like dipping RED BELL PEPPER STRIPS into ranch dressing on the side.

For dessert, make a STRAWBERRY VANILLA SMOOTHIE: In a blender, combine 1 cup fresh strawberries, 1 cup orange juice, 1 cup vanilla ice cream, 1 cup ice cubes and 1 teaspoon pure vanilla extract. Blend until smooth; serve.

Plan

Save enough strawberries for Friday and enough ice cream for Saturday.

Shopping List

pizza, red bell peppers, ranch dressing, fresh strawberries, orange juice, vanilla ice cream, pure vanilla extract.

Friday: Budget

Save some electricity and prepare STRAWBERRY AND CHICKEN SALAD tonight. Toss 1 (10-ounce) package torn romaine with 1 (8- to 10-ounce) package roasted chicken breast, 3/4 cup halved orange sections, 2 cups sliced leftover fresh strawberries, 1/2 medium sliced red onion and 1/2 cup creamy poppy seed dressing. Garnish with toasted sliced almonds.

Serve with WHOLE-GRAIN ROLLS. For dessert, top instant CHOCOLATE PUDDING (made with 1% milk) with light whipped cream.

Shopping List

packaged romaine, packaged roasted chicken breast, oranges, red onion, creamy poppy seed dressing, sliced almonds, whole-grain rolls, instant chocolate pudding, 1% milk, light whipped cream.

Saturday: Easy Entertaining

Serve your guests BROILED LAMB CHOPS. Brush 1-inch-thick chops with a mixture of olive oil, garlic and dried oregano (to taste). Broil the chops 3 to 4 inches from heat for 7 to 11 minutes, turning once.

Serve with WILD RICE AND ORZO. Add a SPINACH SALAD garnished with goat cheese and toasted sliced almonds along with CRUSTY ROLLS. This CHERRY DUMP CAKE served with leftover ICE CREAM got rave reviews from our guests.

Shopping List

lamb chops, olive oil, garlic, dried oregano, wild rice, orzo, butter, onion, frozen petite green peas, coarse salt, pepper, green onions, fresh spinach, goat cheese, sliced almonds, crusty rolls, cooking spray, canned cherry pie filling, yellow cake mix, butter, whipped cream (optional).

WILD RICE AND ORZO

Servings: makes 8 servings

Prep time: about 10 minutes

Cook time: about 15 minutes, plus rice and orzo

  • 1 cup wild rice
  • 1 cup orzo
  • 1 tablespoon butter
  • 2 cups chopped onion
  • 1 1/2 cups frozen petite green peas, thawed
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 1/3 cup sliced green onions

Cook rice and orzo separately according to package directions. Meanwhile, melt butter in a large nonstick skillet. Add onion; cover and cook on medium, stirring occasionally, 15 minutes or until softened. Stir in peas, salt and pepper; cook 1 minute. Drain rice and orzo; pour into serving dish. Stir in onion mixture and green onions; serve.

Per serving: 199 calories, 7 grams protein, 2 grams fat (10% calories from fat), 1 gram saturated fat, 38 grams carbohydrate, 4 milligrams cholesterol, 165 milligrams sodium, 4 grams fiber.

EASY CHERRY DUMP CAKE

Servings: makes 12 servings

Prep time: 5 minutes

Cook time: 45 minutes

  • 2 (21-ounce) cans cherry pie filling
  • 1 (15.25-ounce) yellow cake mix
  • 1/2 cup (1 stick) butter, melted
  • Vanilla ice cream or whipped cream, optional

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Spread the pie filling in prepared baking dish. Top with the dry cake mix, evenly covering the pie filling. (Do not stir the cake mix). Drizzle with melted butter. Bake 45 minutes or until golden brown and bubbling. Serve warm with ice cream or top with whipped cream. Recipe by Gwynn Galvin.

Per serving: 395 calories, 3 grams protein, 17 grams fat (39% calories from fat), 7.2 grams saturated fat, 56 grams carbohydrate, 71 milligrams cholesterol, 319 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for July 20, 2025

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

Sunday: Family

These SPICY PORTUGUESE BEEF KEBABS make a delicious family meal. Serve the kebabs over any RICE, along with this WILTED SPINACH SALAD: Toss torn spinach, yellow bell pepper strips and cucumber slices with a warmed balsamic vinaigrette.

Add STEAMED FRESH ZUCCHINI and BREADSTICKS on the side. For dessert, make AMBROSIA: Layer sliced fresh strawberries, halved orange sections, fresh pineapple chunks and sweetened flaked coconut in a glass serving bowl. Repeat layers once or twice, sprinkling layers with sugar to taste.

Plan

Save 2 kebabs for Monday.

Shopping List

top sirloin steak, cilantro, olive oil, hot pepper sauce, garlic, crushed red pepper (optional), red bell pepper, salt, any rice, fresh spinach, yellow bell pepper, cucumber, balsamic vinaigrette, fresh zucchini, breadsticks, fresh strawberries, oranges, fresh pineapple, sweetened flaked coconut, sugar.

SPICY PORTUGUESE BEEF KEBABS

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: 8 to 11 minutes

  • 1 1/2 pounds beef top sirloin steak
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons olive oil
  • 2 teaspoons hot pepper sauce
  • 1 teaspoon minced garlic
  • 1/4 to 1/2 teaspoon crushed red pepper (optional)
  • 1 large red bell pepper, cut into 1-inch pieces
  • Salt to taste

Cut steak into 1 1/4-inch pieces. Combine cilantro, oil, hot pepper sauce, garlic and crushed red pepper in a medium bowl. Add beef, toss. Alternately thread beef and bell pepper onto 6 (10-inch) skewers. Place kebabs on grill over medium, ash-covered coals. Grill, covered, 8 to 10 minutes (or 9 to 11 minutes on medium preheated gas grill) for medium-rare to medium doneness, turning once. Season with salt as desired.

Per serving: 174 calories, 21 grams protein, 9 grams fat (45% calories from fat), 2.1 grams saturated fat, 2 grams carbohydrate, 56 milligrams cholesterol, 55 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Make BARBECUE BEEF SANDWICHES with leftover kebabs. Chop the kebabs, mix with any barbecue sauce, and heat. Pile mixture onto toasted whole-grain buns and top with deli COLESLAW. Add DILL PICKLES and munch on BAKED POTATO CHIPS. FRESH PEACHES are dessert.

Plan

Buy enough coleslaw for Thursday.

Shopping List

any barbecue sauce, whole-grain buns, deli coleslaw, dill pickles, baked potato chips, fresh peaches.

Tuesday: Meatless

Quick and with no meat, this BROCCOLI AND BEAN LINGUINE gets to the table in a hurry. Add a MIXED GREEN SALAD and GARLIC BREAD on the side. For dessert, make CHOCOLATE PUDDING (from mix) with 1% milk.

Shopping List

linguine, broccoli, canned reduced-sodium cannellini beans, refrigerated light Alfredo sauce, garlic, croutons or panko, crushed red pepper, olive oil, mixed greens, garlic bread, chocolate pudding mix, 1% milk.

BROCCOLI AND BEAN LINGUINE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 5 minutes, plus pasta

  • 6 ounces linguine
  • 3 cups broccoli florets
  • 1 (15-ounce) can rinsed reduced-sodium cannellini beans
  • 10 ounces refrigerated light Alfredo sauce
  • 3 cloves garlic, minced
  • 1/2 cup crushed croutons or panko
  • 1/4 teaspoon crushed red pepper
  • 1 tablespoon olive oil

Cook pasta according to directions, adding broccoli the last 3 minutes. Drain, reserving 1/2 cup pasta water. Return mixture to pot; keep warm. Meanwhile, in a food processor or blender, combine beans, Alfredo sauce, garlic and reserved pasta water. Cover; process until nearly smooth. Transfer to a small saucepan; heat through on medium, stirring frequently, 5 minutes or until hot. Spoon sauce onto serving plates. Top with pasta mixture, croutons or panko, crushed red pepper and a drizzle of oil.

Per serving: 430 calories, 19 grams protein, 11 grams fat (23% calories from fat), 5.2 grams saturated fat, 65 grams carbohydrate, 23 milligrams cholesterol, 550 milligrams sodium, 10 grams fiber.

Wednesday: Budget

Keep an eye on the budget tonight by serving BAKED POTATOES topped with canned low-fat turkey chili. Serve with an ICEBERG LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Bite into fresh PLUMS for dessert.

Shopping List

potatoes to bake, canned low-fat turkey chili, iceberg lettuce, whole-grain rolls, fresh plums.

Thursday: Express

Make it quick and cool tonight with DIJON CHICKEN SALAD SANDWICHES: Stir 1 teaspoon Dijon mustard into 2 cups deli chicken salad. Spread the mixture on whole-grain bread and top with leaf lettuce.

Mix chopped red bell pepper into leftover deli COLESLAW to serve on the side. Pop RED AND GREEN GRAPES into your mouth for dessert.

Shopping List

Dijon mustard, deli chicken salad, whole-grain bread, leaf lettuce, red bell pepper, red and green grapes.

Friday: Kids

The kids will be singing "Git Along, Little Dogies" when you prepare COWBOY BAKED BEANS AND SAUSAGE for dinner: Heat a large nonstick skillet on medium. Add 8 ounces reduced-fat smoked sausage or hot dogs (cut into 1/2-inch slices); cook and stir 3 minutes or until browned. Spoon into a bowl. To skillet, add 3/4 cup barbecue sauce, 2 tablespoons maple syrup, 2 tablespoons water and 1 tablespoon cider vinegar; bring to a boil. Stir in 1 (15-ounce) can rinsed reduced-sodium red kidney beans, 1 (15-ounce) can rinsed reduced-sodium pinto beans and 1 (15-ounce) can rinsed reduced-sodium black beans. Cover and heat on medium for 15 minutes, stirring often; serve.

Add CARROT STICKS. Gather 'round the campfire for GIMME MORE S'MORES: Spread 6 graham cracker squares with 12 teaspoons marshmallow creme and top with 6 tablespoons chopped grapes. Spread 6 more crackers with 6 teaspoons peanut butter: place on grapes, peanut butter-side down. Nibble away!

Shopping List

reduced-fat smoked sausage or hot dogs, barbecue sauce, maple syrup, cider vinegar, canned reduced-sodium red kidney beans, canned reduced-sodium pinto beans, canned reduced-sodium black beans, carrots, graham crackers, marshmallow creme, grapes, peanut butter.

Saturday: Easy Entertaining

Invite guests for ROASTED FISH AND FRESH TOMATOES. Serve over RICE and add GREEN BEANS along with a ROMAINE SALAD and a BAGUETTE.

Make HONEY-BERRY CREPES for dessert: Fill prepared crepes with any chopped fresh berries. Roll; top with vanilla yogurt and drizzle with honey.

Shopping List

paprika, coarse salt, boneless cod, halibut or other thick white fish, olive oil, onion, garlic, tomatoes, red wine vinegar, sliced almonds, rice, green beans, romaine, baguette, prepared crepes, any fresh berries, vanilla yogurt, honey.

ROASTED FISH AND FRESH TOMATOES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 15 minutes

  • 1 teaspoon paprika
  • 1/2 teaspoon coarse salt
  • 1 1/2 pounds boneless cod, halibut or other thick white fish, cut into 4 equal pieces
  • 3 tablespoons olive oil, divided
  • 1 medium onion, chopped
  • 1 tablespoon coarsely chopped garlic
  • 1 pound tomatoes, cut into chunks
  • 1 tablespoon red wine vinegar
  • Toasted sliced almonds for garnish

Heat oven to 450 degrees. In a small bowl, combine paprika and salt. Sprinkle half of the mixture over both sides of fish. Set aside. In a large ovenproof skillet, heat 2 tablespoons oil on medium. Add onion and garlic; cook and stir 3 to 4 minutes, or until onion begins to soften. Transfer to a bowl. Add tomatoes and remaining paprika mixture to bowl; mix well. To skillet, add remaining oil; cook fish 2 minutes or until brown on one side. Spoon tomato-onion mixture over and around fish; drizzle with vinegar. Bake 8 minutes or until fish is opaque throughout and tomatoes are hot. Sprinkle with toasted almonds.

Per serving: 249 calories, 28 grams protein, 11 grams fat (41% calories from fat), 1.6 grams saturated fat, 8 grams carbohydrate, 65 milligrams cholesterol, 339 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for July 13, 2025

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 today. Alongside, serve COUSCOUS SALAD WITH DRIED CHERRIES. Add steamed fresh GREEN BEANS and DINNER ROLLS. Buy a DEEP-DISH APPLE PIE for dessert.

Plan

Save enough ham and pie for Monday.

Shopping List

ham to bake, unsalted chicken broth, pearl couscous, dried tart cherries, carrots, cucumber, green onions, pine nuts, balsamic vinegar, olive oil, Dijon mustard, coarse salt, pepper, salad greens, fresh green beans, dinner rolls, deep-dish apple pie.

COUSCOUS SALAD WITH DRIED CHERRIES

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: for couscous and pine nuts

  • 1 cup unsalted chicken broth
  • 3/4 cup pearl couscous
  • 1/2 cup dried tart cherries
  • 1/2 cup coarsely chopped carrots
  • 1/2 cup unpeeled chopped and seeded cucumber
  • 1/4 cup thinly sliced green onions
  • 1/4 cup toasted pine nuts
  • 3 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • 1 tablespoon Dijon mustard
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon freshly ground pepper
  • 6 cups salad greens

In a medium saucepan, bring broth to a boil; stir in couscous. Remove from heat; let stand, covered, 5 minutes. Fluff with fork. Uncover and let cool 10 minutes. In a large bowl, combine cooked couscous, cherries, carrots, cucumber, onions and pine nuts; toss to mix. In a small bowl, combine vinegar, oil and mustard; mix well. Pour dressing over couscous mixture; stir to coat. Season with salt and pepper. Place salad greens on a serving platter. Spoon couscous mixture over greens.

Per serving: 147 calories, 4 grams protein, 4 grams fat (24% calories from fat), 0.6 gram saturated fat, 24 grams carbohydrate, no cholesterol, 134 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

With Sunday's leftover ham, make HAM-AND-THREE-BEAN SALAD. Add CRUSTY BREAD and, of course, leftover PIE.

Shopping List

fresh sliced mushrooms, jar roasted red peppers, canned reduced-sodium cannellini beans, canned reduced-sodium kidney beans, canned reduced-sodium black beans, celery, shredded Parmesan cheese, reduced-fat Italian dressing, fresh parsley, salad greens, crusty bread.

HAM-AND-THREE-BEAN SALAD

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: none

  • 1/2 cup well-trimmed chopped ham
  • 12 ounces fresh sliced mushrooms
  • 1 (7-ounce) jar roasted red peppers, drained and cut into strips
  • 1 (15-ounce) can rinsed reduced-sodium cannellini beans
  • 1 (15-ounce) can rinsed reduced-sodium kidney beans
  • 1 (15-ounce) can rinsed reduced-sodium black beans
  • 2 ribs celery, sliced
  • 1/2 cup coarsely shredded Parmesan cheese, divided
  • 2/3 cup reduced-fat Italian dressing
  • 1/4 cup chopped fresh parsley
  • 8 cups salad greens

In a large bowl, combine ham, mushrooms, peppers, all the beans, celery and 1/4 cup cheese. Add dressing and parsley; toss to coat well. Spoon onto serving platter covered with salad greens. Serve topped with remaining cheese.

Per serving: 291 calories, 20 grams protein, 6 grams fat (16% calories from fat), 1.9 grams saturated fat, 45 grams carbohydrate, 11 milligrams cholesterol, 736 milligrams sodium, 14 grams fiber.

Tuesday: Express

Decrease your food expenditures and your calories with this OPEN-FACED TURKEY REUBEN SANDWICH: Heat oven to 350 degrees. Make a lighter Russian dressing by combining 1/4 cup low-fat mayonnaise, 1 1/2 tablespoons ketchup and 1 tablespoon sweet pickle relish; mix well. Rinse and squeeze dry 1 cup refrigerated sauerkraut. Toss together the dressing and sauerkraut in a medium bowl. Arrange 4 slices rye bread on a rimmed baking pan. On each slice, layer 1 thin slice Swiss cheese (cut to fit bread), 2 thin slices deli turkey, 1/3 cup sauerkraut mixture and 1 more slice of Swiss cheese. Bake 2 minutes or until the cheese melts.

Serve with OVEN FRIES (from frozen) and DILL PICKLES. Add SLICED CANTALOUPE for dessert.

Shopping List

low-fat mayonnaise, ketchup, sweet pickle relish, refrigerated sauerkraut, rye bread, sliced Swiss cheese, sliced deli turkey, frozen oven fries, dill pickles, cantaloupe.

Wednesday: Budget

Save some money and time and serve ITALIAN CHICKEN WITH NOODLES: Sprinkle 1 1/2 pounds boneless skinless chicken thighs with 2 teaspoons dried thyme and 2 teaspoons oregano. Into a 4-quart or larger slow cooker, pour 1 (14-ounce) can unsalted chicken broth. Add 1 (14.5-ounce) can no-salt-added diced tomatoes with liquid, 1 1/2 cups thinly sliced carrots and 1 large thinly sliced onion (separated into rings) to cooker. Top with chicken; cover. Cook 7 hours on low. Stir in 3 cups uncooked egg noodles and 3/4 cup frozen peas. Cover; cook 15 more minutes on high or just until the noodles are tender.

Serve with a LETTUCE WEDGE and GARLIC BREAD. Fresh PINEAPPLE is dessert.

Shopping List

boneless skinless chicken thighs, dried thyme, dried oregano, unsalted chicken broth, canned no-salt-added diced tomatoes, fresh carrots, onion, egg noodles, frozen peas, iceberg lettuce, garlic bread, fresh pineapple.

Thursday: Meatless

PIMENTO CHEESE SANDWICHES have always been high on my list of favorites: I look for the refrigerated low-fat version of the cheesy experience (or make your own), add some seeded chopped jalapeno pepper to the cheese, fill the sandwich with lots of lettuce and tomato slices, and eat it on whole-grain bread or toast.

You can add BAKED POTATO CHIPS and SWEET PICKLES on the side. Serve with your favorite canned SOUP. Add FRESH STRAWBERRIES for dessert.

Shopping List

refrigerated low-fat pimento cheese, jalapeno pepper, lettuce, tomatoes, whole-grain bread, baked potato chips, sweet pickles, any canned soup, fresh strawberries.

Friday: Kids

TACO CASSEROLE is kind to your budget and nice to your taste buds. Heat oven to 400 degrees. Brown 1 1/2 pounds lean ground beef in a large nonstick skillet on medium-high; drain and return to skillet. Stir in 1 (1.25-ounce) packet less-sodium taco seasoning, 1 (16-ounce) can rinsed reduced-sodium pinto beans, 1 (8-ounce) can no-salt-added tomato sauce and 1 (11-ounce) can rinsed and drained Mexican-style corn. Bring to a boil. Reduce heat to low; simmer 5 minutes. Spoon into a 2-quart baking dish. Sprinkle with 1 cup shredded reduced-fat cheddar cheese and 1 cup coarsely crushed tortilla chips. Bake 5 to 10 minutes or until cheese melts.

Serve with shredded lettuce, diced tomatoes, diced avocado and reduced-fat sour cream. Instant VANILLA PUDDING made with 1% milk is an easy dessert.

Shopping List

lean ground beef, less-sodium taco seasoning, reduced-sodium pinto beans, canned no-salt-added tomato sauce, canned Mexican-style corn, shredded reduced-fat cheddar cheese, tortilla chips, lettuce, tomatoes, avocado, reduced-fat sour cream, instant vanilla pudding, 1% milk.

Saturday: Easy Entertaining

CHICKEN WITH APRICOTS, OLIVES AND PEARL COUSCOUS is an easy one-pot dinner. Chicken thighs seasoned with cinnamon and cumin, along with bursts of apricot sweetness and briny olives, all give this skillet dinner a Moroccan flavor that will transport you and your guests to a faraway place with every forkful. Add a ROMAINE SALAD and SOURDOUGH BREAD. LIME SHERBET and BUTTER COOKIES are your dessert.

Shopping List

olive oil, bone-in chicken thighs, ground cinnamon, ground cumin, coarse salt, onion, dried apricots or golden raisins, pimento-stuffed green olives, garlic, unsalted chicken broth, pearl couscous, cilantro, romaine, sourdough bread, lime sherbet, butter cookies.

CHICKEN WITH APRICOTS, OLIVES AND PEARL COUSCOUS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 35 minutes; standing time: 3 minutes

  • 1 tablespoon olive oil
  • 4 bone-in chicken thighs, skin removed
  • 1 1/4 teaspoons ground cinnamon, divided
  • 3/4 teaspoon ground cumin, divided
  • 1/2 teaspoon coarse salt, divided
  • 1 cup chopped onion
  • 2/3 cup chopped dried apricots or golden raisins
  • 1/2 cup chopped pimento-stuffed green olives
  • 2 cloves garlic, minced
  • 1 1/2 cups unsalted chicken broth
  • 1 cup pearl couscous
  • 2 tablespoons chopped cilantro

Heat oil on medium-high in large non-stick skillet with deep sides. Season chicken with 1/2 teaspoon cinnamon, 1/4 teaspoon cumin and 1/4 teaspoon salt; cook in skillet, turning once, 8-10 minutes or until browned. Add onion, apricots, olives, garlic and remaining 3/4 teaspoon cinnamon, 1/2 teaspoon cumin and 1/4 teaspoon salt; cook until tender-crisp or about 4 minutes. Add broth and couscous; reduce heat to low. Cover and cook 10-12 minutes, or until couscous is tender and internal temperature of chicken reaches 165 degrees. Remove from heat and let stand 3 minutes. Top with cilantro.

Per serving without skin: 573 calories, 35 grams protein, 16 grams fat (24% calories from fat), 3.4 grams saturated fat, 75 grams carbohydrate, 157 milligrams cholesterol, 750 milligrams sodium, 6 grams fiber.

Carb count: 5.

Per serving with skin: 673 calories, 37 grams protein, 26 grams fat (34% calories from fat), 6.3 grams saturated fat, 75 grams carbohydrate, 179 milligrams cholesterol, 763 milligrams sodium, 6 grams fiber.

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