health

7 Day Menu Planner for August 17, 2025

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

Sunday: Family

The family will welcome SPICED PORK CHOPS WITH FRUITED RICE: In a small bowl, combine 3/4 teaspoon cumin, 3/4 teaspoon coriander, 1/8 teaspoon cinnamon and 1/8 teaspoon cayenne pepper; rub mixture onto both sides of 4 well-trimmed boneless pork chops (3/4 inch thick, about 5 ounces each). Heat 2 teaspoons canola oil in a large nonstick skillet on medium-high; cook chops 5 to 7 minutes, turning once. Meanwhile, prepare 1 cup long-grain rice according to directions, adding 1/4 cup raisins and 1/4 cup chopped dried apricots to cooking water. Serve chops on top of rice.

Serve the savory combo with frozen petite GREEN PEAS and a ROMAINE SALAD. Add WHOLE-GRAIN ROLLS. For dessert, make BUTTERSCOTCH PARFAITS: Layer instant vanilla and butterscotch puddings (made with 1% milk) in tall dessert glasses. Top with whipped cream.

Plan

Make enough parfaits for Monday. If time permits, prepare Monday's pasta sauce today.

Shopping List

cumin, coriander, cinnamon, cayenne pepper, boneless pork chops, canola oil, long-grain rice, raisins, dried apricots, frozen petite green peas, romaine, whole-grain rolls, instant vanilla and butterscotch pudding mixes, 1% milk, whipped cream.

Monday: Budget

With so much flavor in FARFALLE WITH PEPPERS, ARTICHOKES AND CAPERS IN WHITE WINE SAUCE, you'll forget the low cost. Serve with an iceberg LETTUCE WEDGE and GARLIC BREAD. Leftover PARFAITS are a good dessert.

Shopping List

farfalle (bow tie) pasta, extra-virgin olive oil, garlic, onion, red bell peppers, coarse salt, black pepper, canned water-packed artichoke hearts, capers, dried oregano, dry white wine, flat-leaf parsley, iceberg lettuce, garlic bread.

FARFALLE WITH PEPPERS, ARTICHOKES AND CAPERS IN WHITE WINE SAUCE

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: 40 minutes, plus pasta

  • 1 pound farfalle (bow tie) pasta
  • 2 tablespoons extra-virgin olive oil
  • 6 large cloves garlic, coarsely chopped
  • 1 medium onion, finely chopped
  • 3 large red bell peppers, cut into 1/2-inch strips
  • 1/2 teaspoon coarse salt
  • Freshly ground black pepper to taste
  • 1 (14-ounce) can water-packed artichoke hearts, drained and sliced
  • 3 tablespoons capers
  • 1 teaspoon dried oregano
  • 1 cup dry white wine
  • 1 cup boiling water
  • 1/2 cup finely chopped flat-leaf parsley

Cook pasta according to package directions; drain. Place in a large serving bowl. Heat oil in a large nonstick skillet on medium. Add garlic, onion and peppers. Sprinkle with salt and pepper. Cover and cook 20 minutes or until crisp-tender, stirring occasionally. Stir in artichoke hearts, capers, oregano, wine, water and parsley. Cover and cook 20 minutes or until the peppers are soft, stirring occasionally. Pour sauce over pasta. Toss to mix.

Per serving: 292 calories, 9 grams protein, 5 grams fat (14% calories from fat), 0.6 gram saturated fat, 51 grams carbohydrate, no cholesterol, 315 milligrams sodium, 4 grams fiber.

Tuesday: Meatless

You won't care about meat when you have ROASTED VEGETABLE COUSCOUS for dinner. Use some of your garden CUCUMBERS (sliced in vinegar) on the side, along with CRUSTY ROLLS. For dessert, juicy CANTALOUPE WEDGES are perfect.

Plan

Save enough vegetable couscous for Wednesday.

Shopping List

sweet potato, red onion, zucchini, olive oil, coarse salt, black pepper, unsalted vegetable broth, couscous, green onions, kalamata olives, canned reduced-sodium chickpeas, cashews, fresh parsley, orange juice, cinnamon, cayenne pepper, cucumbers, vinegar, crusty rolls, cantaloupe.

ROASTED VEGETABLE COUSCOUS

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: 30 minutes, plus couscous

  • 1 medium sweet potato, peeled and diced
  • 1 medium red onion, coarsely chopped
  • 2 medium zucchini, halved lengthwise and sliced
  • 1 tablespoon olive oil
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon coarsely ground pepper
  • 2 1/2 cups unsalted vegetable broth
  • 1 (12-ounce) package couscous
  • 1/2 cup sliced green onions
  • 1 cup pitted kalamata olives, halved
  • 1 (15-ounce) can reduced-sodium chickpeas, rinsed
  • 1/4 cup cashews, toasted and coarsely chopped
  • 1/4 cup chopped fresh parsley
  • 1/4 cup fresh orange juice
  • 1/4 teaspoon cinnamon
  • Cayenne pepper to taste

Heat oven to 450 degrees. In a large bowl, toss sweet potato, onion and zucchini with oil, salt and pepper. Spread on a baking sheet and roast 30 minutes or until lightly browned and tender. Meanwhile, heat broth to a boil. Stir in couscous and green onions; cover and cook 1 more minute. Remove from heat and set aside for 5 minutes; uncover and fluff with a fork. Mix in olives, chickpeas, cashews, parsley, orange juice and cinnamon. Season with a dash of cayenne pepper. Top couscous with roasted vegetables and toss together just before serving.

Per serving: 335 calories, 10 grams protein, 10 grams fat (25% calories from fat), 0.7 gram saturated fat, 53 grams carbohydrate, no cholesterol, 560 milligrams sodium, 6 grams fiber.

Wednesday: Heat and Eat

Make STUFFED PITAS with the heated leftover couscous stuffed into whole-grain pita bread. If you'd like, stir drained canned no-salt-added chicken breast (or other cooked chicken) into the couscous before heating. Add deli COLESLAW on the side. Slice WATERMELON for dessert.

Shopping List

whole-grain pita bread, canned no-salt-added chicken breast if desired, deli coleslaw, watermelon.

Thursday: Express

For a quick meal, spoon deli CHICKEN SALAD onto a platter covered with a packaged GREEN SALAD; top with roasted slivered almonds. Add CRUSTY ROLLS. For dessert, FRESH CHERRIES couldn't be better.

Shopping List

deli chicken salad, packaged green salad, slivered almonds, crusty rolls, fresh cherries.

Friday: Kids

No need to make the kids stand on their heads for UPSIDE-DOWN PIZZA: Heat oven to 400 degrees. In a large nonstick skillet, cook 1 pound lean ground beef for 5 minutes or until no longer pink; drain well. Stir in 1 (15-ounce) can Italian-style tomato sauce; heat through. Transfer mixture to a shallow 2-quart baking dish. Sprinkle with 1 cup shredded reduced-fat mozzarella cheese. Flatten the biscuits from a 10-ounce (10-count) package refrigerated reduced-fat or regular biscuits and place on top of cheese. Bake 15 minutes or until biscuits are golden.

Serve with CELERY STICKS. For dessert, enjoy some STRAWBERRY ICE CREAM.

Shopping List

lean ground beef, canned Italian-style tomato sauce, shredded reduced-fat mozzarella cheese, refrigerated reduced-fat or regular biscuits, celery, strawberry ice cream.

Saturday: Easy Entertaining

Invite friends, fire up the grill and prepare your GRILLED TUNA STEAKS and GRILLED ZUCCHINI (thick slices, cut on the diagonal). Brush tuna and zucchini with balsamic vinaigrette before grilling. Serve with this delicious CAPRESE PASTA SALAD and SOURDOUGH BREAD. Make or buy a BLUEBERRY PIE for dessert.

Shopping List

tuna steaks, zucchini, balsamic vinaigrette, farfalle (bow tie) pasta, bocconcini (or other mozzarella cheese), cherry or grape tomatoes, prepared pesto, sourdough bread, blueberry pie.

CAPRESE PASTA SALAD

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: about 10 minutes

  • 8 ounces farfalle (bow tie) pasta
  • 1 (7-ounce) container bocconcini (or other mozzarella cheese), drained and halved
  • 1 pint cherry or grape tomatoes, halved
  • 6 tablespoons prepared pesto

Cook pasta according to directions; drain and run under cold water to cool. In serving bowl, combine cooled pasta, bocconcini, tomatoes and pesto, tossing until evenly coated. Serve at room temperature or chilled. Recipe by Gwynn Galvin.

Per serving: 258 calories, 11 grams protein, 14 grams fat (47% calories from fat), 5.1 grams saturated fat, 24 grams carbohydrate, 23 milligrams cholesterol, 122 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for August 10, 2025

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

Sunday: Family

Prepare MARINATED FLANK STEAK, marinating 1 to 1 1/2 pounds flank steak 6 hours to overnight using 1/4 cup balsamic vinegar, 2 tablespoons olive oil, 1 tablespoon chopped fresh basil leaves, 1 1/2 teaspoons Dijon-style mustard, 1 teaspoon minced garlic and 1/2 teaspoon sugar. Discard marinade and grill the steak 17 to 21 minutes over medium heat. Let stand 5 minutes. To serve, thinly slice across the grain.

On the side, serve SPICY CORN BAKE. Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a large bowl, combine 1 (16-ounce) can each cream-style corn and rinsed and drained no-salt-added corn kernels, 1 (4-ounce) can chopped green chilies, 1 (8 1/2-ounce) package corn muffin mix (such as Jiffy), 8 ounces reduced-fat sour cream and 1 lightly beaten egg; mix well. Spoon into baking dish; bake 30 minutes. Serve with steamed FRESH ZUCCHINI. Add MIXED GREENS. STRAWBERRY ICE CREAM is dessert.

Plan

Save enough steak and corn bake for Monday. Save enough ice cream for Wednesday.

Shopping List

flank steak, balsamic vinegar, olive oil, fresh basil leaves, Dijon-style mustard, garlic, sugar, cooking spray, canned cream-style corn, canned no-salt-added corn kernels, canned chopped green chilies, corn muffin mix (such as Jiffy), reduced-fat sour cream, egg, fresh zucchini, mixed greens, strawberry ice cream.

Monday: Heat and Eat

Use the leftover beef in MEDITERRANEAN WRAPS. Put beef slices, drained (diced) roasted red peppers (12-ounce jar) and 1/2 cup crumbled Greek feta cheese in a bowl; stir to mix. Spread 1 side of 4 large whole-grain tortillas with 2 tablespoons refrigerated ranch dip. Top each tortilla with fresh baby spinach 1 inch from the edge, followed by the beef mixture. Starting at the edge nearest you, roll tightly. Cut in half diagonally and serve. Heat the leftover CORN BAKE and add CUCUMBER STICKS. Enjoy fresh CHERRIES for dessert.

Shopping List

jar roasted red peppers, crumbled Greek feta cheese, large whole-grain tortillas, refrigerated ranch dip, fresh baby spinach, cucumbers, fresh cherries.

Tuesday: Meatless

BAKED POTATOES WITH ITALIAN STUFFING is a light dinner. Slash tops of cooked potatoes. Stir together 1/2 cup cottage cheese, 1 cup chopped baby spinach and 1/4 cup marinara sauce. Spoon into slashed potato. Sprinkle with 1 tablespoon shredded mozzarella cheese and some dried oregano and basil. Heat in microwave 1 more minute or until heated through. Serve with a ROMAINE SALAD and WHOLE-GRAIN BREAD. For dessert, FRESH PINEAPPLE with toasted coconut is easy.

Shopping List

potatoes to bake, cottage cheese, baby spinach, marinara sauce, shredded mozzarella cheese, dried oregano and basil, romaine, whole-grain bread, fresh pineapple, coconut.

Wednesday: Budget

We never mind saving money when CHICKEN CHILI is on the menu. Serve with a crisp LETTUCE WEDGE and CRUSTY ROLLS. Top leftover ICE CREAM with chocolate syrup for dessert.

Shopping List

canola oil, ground chicken breast, garlic, canned diced tomatoes with jalapeno peppers, cumin, chili powder, canned reduced-sodium kidney and black beans, no-salt-added canned corn, reduced-fat sour cream, pepper jack cheese, baked tortilla chips, lettuce, crusty rolls, chocolate syrup.

CHICKEN CHILI

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: 15 minutes

  • 1 teaspoon canola oil
  • 1 pound ground chicken breast
  • 1 tablespoon minced garlic
  • 2 (14 1/2-ounce) cans diced tomatoes with jalapeno peppers
  • 2 teaspoons each cumin and chili powder
  • 1 (15- to 16-ounce) can each reduced-sodium rinsed kidney beans, black beans and no-salt-added corn kernels
  • Reduced-fat sour cream
  • Shredded pepper jack cheese
  • Baked tortilla chips

Heat oil in a large nonstick skillet on medium-high. Add chicken and cook 5 minutes or until no longer pink. Reduce heat to low and add garlic, tomatoes, cumin and chili powder. Cover and simmer 5 minutes, stirring occasionally. Stir in both beans and corn, cover and heat through. Serve with sour cream, cheese and chips.

Per serving: 283 calories, 27 grams protein, 4 grams fat (11% calories from fat), 0.6 gram saturated fat, 40 grams carbohydrate, 55 milligrams cholesterol, 761 milligrams sodium, 12 grams fiber.

Thursday: Kids

Calling all kids for MACARONI AND CHEESE WITH HAM. Add a deli CARROT SALAD and SOFT ROLLS. Show the children how to make instant BANANA PUDDING with 1% milk. Stir in sliced bananas.

Shopping List

elbow macaroni, butter, flour, 1% milk, coarse salt, 50% reduced-fat cheddar cheese, canned mild chopped chilies, diced ham, deli carrot salad, soft rolls, instant banana pudding mix, bananas.

MACARONI AND CHEESE WITH HAM

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus macaroni

  • 16 ounces elbow macaroni
  • 3 tablespoons butter
  • 3 tablespoons flour
  • 3 cups 1% milk, divided
  • 1/2 teaspoon coarse salt
  • 2 cups shredded 50% reduced-fat cheddar cheese
  • 1 (4-ounce) can mild chopped chilies
  • 4 ounces diced ham

Cook macaroni according to directions. Melt butter in another pan over medium heat. Whisk in flour; cook 2 minutes. Whisk in 1 cup milk. Gradually whisk in remaining milk, 1 cup at a time, until smooth. Add salt. Simmer, whisking for 2 minutes or until thickened. Remove from heat. Stir in cheese and chilies. Drain pasta; return to pot. Toss with cheese sauce and ham.

Per serving: 314 calories, 17 grams protein, 9 grams fat (26% calories from fat), 5.4 grams saturated fat, 41 grams carbohydrate, 31 milligrams cholesterol, 477 milligrams sodium, 1 gram fiber.

Friday: Express

TUNA SALAD SANDWICHES (on whole-grain bread) from the deli along with GAZPACHO is a no-fuss dinner, especially when you add a packaged MIXED GREENS SALAD. After a long week, bite into another sandwich for dessert -- this time, ICE CREAM SANDWICHES!

Shopping List

deli tuna sandwiches on whole-grain bread, gazpacho, packaged mixed greens, ice cream sandwiches.

Saturday: Easy Entertaining

Treat your guests to your GRILLED CHICKEN tonight. Serve it with ROMAN RICE-STUFFFED TOMATOES WITH ROASTED POTATOES. Add a ROMAINE SALAD and BAGUETTES. For dessert, BERRIES IN LIME SYRUP is perfect. Boil 1/3 cup sugar and 2 tablespoons water. Reduce heat to low; simmer until sugar dissolves. Remove from heat; stir in 1/4 cup fresh lime juice. Refrigerate until cold. Refrigerate 6 cups halved strawberries. Pour syrup over berries, add lime zest (green part only) and toss to coat. Garnish with thin strips of lime peel if desired.

Shopping List

chicken to grill, Arborio rice (or other short-grained rice), large ripe tomatoes, extra virgin olive oil, Pecorino Romano cheese, fresh basil or parsley, coarse salt, pepper, yellow potatoes (such as Yukon Gold), romaine, baguettes, sugar, limes, strawberries.

ROMAN RICE-STUFFED TOMATOES WITH ROASTED POTATOES

Servings: makes 6 servings

Prep time: 25 minutes

Cook time: 1 hour

  • 2/3 cup Arborio rice (or other short-grained rice)
  • 6 large ripe tomatoes
  • 2 tablespoons extra virgin olive oil, divided
  • 1/3 cup freshly grated Pecorino Romano cheese
  • 1/4 cup fresh basil or parsley
  • 1/2 teaspoon coarse salt
  • Freshly ground pepper to taste
  • 2 pounds yellow potatoes (such as Yukon Gold), peeled and cut into 1/2-inch-thick wedges

Bring 8 cups water to boil in medium saucepan; add rice and cook, uncovered, stirring occasionally, 10 minutes. Drain; place rice in bowl. Heat oven to 425 degrees. Cut the top 1/2 inch off tomatoes; reserve caps. Scoop out pulp and juice. Chop pulp and add it with the juice to the bowl with the rice. Add 1 tablespoon oil, the cheese, basil or parsley and salt and pepper. Stuff the mixture into tomatoes and set caps on top; set aside.

Toss potatoes with remaining oil. Place potatoes in rimmed baking pan large enough to hold them and the tomatoes in a single layer. Bake 15 to 20 minutes or until beginning to turn brown; toss. Place tomatoes in same pan, between potatoes. Bake 30 minutes more or until tomatoes and potatoes are tender. Serve warm or at room temperature.

Per serving: 273 calories, 7 grams protein, 6 grams fat (18% calories from fat), 1.2 grams saturated fat, 50 grams carbohydrate, 2 milligrams cholesterol, 221 milligrams sodium, 6 grams fiber.

health

7 Day Menu Planner for August 03, 2025

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

Sunday: Family

Gather the family for HONEY-ROASTED PORK: Heat oven to 325 degrees. Place 1 (2- to 3-pound) well-trimmed boneless pork loin roast on a rack coated with cooking spray in a shallow, foil-lined roasting pan. Combine 1/4 cup honey, 2 tablespoons Dijon mustard, 2 tablespoons cracked pepper, 1/2 teaspoon dried thyme and 1/2 teaspoon coarse salt; mix well. Brush half the mixture over roast. Bake 20 minutes per pound, or until internal temperature reaches 145 degrees, brushing with remaining honey mixture halfway through baking time. Remove from oven, tent with foil and let stand 5 minutes before slicing.

Add BROWN RICE TABBOULEH, steamed fresh GREEN BEANS and PITA BREAD. For dessert, FRESH RASPBERRIES with light whipped cream are perfect.

Plan

If time permits, prepare tabbouleh the day before.

Shopping List

boneless pork loin roast, cooking spray, honey, Dijon mustard, pepper, dried thyme, coarse salt, brown rice, cucumber, tomatoes, fresh parsley, fresh mint, green onions, extra-virgin olive oil, lemon, fresh green beans, pita bread, fresh raspberries, light whipped cream.

BROWN RICE TABBOULEH

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: for the rice

  • 3 cups cooked brown rice
  • 3/4 cup seeded chopped cucumber
  • 3/4 cup chopped tomato
  • 1/2 cup chopped fresh parsley
  • 1/4 cup chopped fresh mint leaves
  • 1/4 cup sliced green onions
  • 1/4 cup extra-virgin olive oil
  • 1/4 cup fresh lemon juice
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper

Combine all ingredients in a large serving bowl. Toss well and chill. Serve cold.

Per serving: 218 calories, 3 grams protein, 10 grams fat (42% calories from fat), 1.5 grams saturated fat, 29 grams carbohydrate, no cholesterol, 172 milligrams sodium, 3 grams fiber.

Monday: Kids

Make DELI DOGS for the kids: Combine 1/2 cup chopped tomato, 1/4 cup chopped banana peppers and 1 (2 1/4-ounce) can drained sliced black olives. Spread mustard over heated hot dogs on whole-grain buns and top with tomato mixture.

Serve with CORN ON THE COB and fresh BABY CARROTS. The kids will like WATERMELON SLICES for dessert.

Tip

Make DELI DOGS for the kids: Combine 1/2 cup chopped tomato, 1/4 cup chopped banana peppers and 1 (2 1/4-ounce) can drained sliced black olives. Spread mustard over heated hot dogs on whole-grain buns and top with tomato mixture.

Serve with CORN ON THE COB and fresh BABY CARROTS. The kids will like WATERMELON SLICES for dessert.

Shopping List

tomato, banana peppers, canned sliced black olives, mustard, hot dogs, whole-grain hot dog buns, corn on the cob, fresh baby carrots, watermelon.

Tuesday: Budget

Save a few bucks with FOUR-BEAN BAKE: Heat oven to 375 degrees. In a 3-quart baking dish, mix together 1 (15 1/2-ounce) can rinsed reduced-sodium black beans, 1 (15 1/2-ounce) can rinsed reduced-sodium pinto beans, 1 (15 1/2-ounce) can rinsed reduced-sodium red kidney beans, 1 (15 1/2-ounce) can rinsed reduced-sodium small red beans, 1 (15-ounce) can no-salt-added tomato sauce, 6 slices cooked crumbled bacon, 1 (4-ounce) can chopped green chiles, 1/2 cup finely chopped onion and 1 tablespoon ground cumin. Cover and bake 30 minutes or until bubbly. Uncover and top with 4 ounces shredded 50% reduced-fat cheddar cheese and 1 cup crushed baked corn chips. Bake 5 minutes or until cheese melts.

Serve over RICE and add deli COLESLAW and CORNBREAD (from mix) on the side. FRESH PEACHES are your dessert.

Plan

Save enough bean bake and cook enough rice for Wednesday.

Shopping List

canned reduced-sodium black beans, canned reduced-sodium pinto beans, canned reduced-sodium red kidney beans, canned reduced-sodium small red beans, canned no-salt-added tomato sauce, bacon, canned chopped green chiles, onion, cumin, shredded 50% reduced-fat cheddar cheese, baked corn chips, rice, deli coleslaw, cornbread mix, fresh peaches.

Wednesday: Heat and Eat

Dinner will be quick tonight with BACON-BEAN TACOS on the menu: Spoon the heated leftover bean casserole into heated taco shells. Add leftover RICE and top with salsa.

Scoop VANILLA ICE CREAM onto CANTALOUPE SLICES for dessert.

Shopping List

taco shells, salsa, vanilla ice cream, cantaloupe.

Thursday: Express

Surprise the family with SALAD BAR PIZZA tonight: Top any hot pizza (from frozen) with chopped romaine, sliced olives, sliced fresh carrots, chopped green onions and chopped tomatoes. Drizzle a light vinaigrette over the top and add coarse salt and pepper to taste. Slice and serve.

For dessert, introduce the family to sliced DRAGON FRUIT and ALMOND COOKIES.

Shopping List

any frozen pizza, romaine, sliced olives, sliced fresh carrots, green onions, tomatoes, light vinaigrette, coarse salt, pepper, dragon fruit, almond cookies.

Friday: Meatless

We're always in the mood for MUSHROOM BURGERS: For each serving, brush the cap of a stemmed portobello mushroom with olive oil; season with coarse salt and black pepper. Grill or broil 3 to 4 minutes per side. Serve on a toasted whole-grain bun with LETTUCE, TOMATOES, ROASTED RED PEPPERS and LOW-FAT MAYONNAISE.

Add SWEET POTATO FRIES (from frozen) on the side. Enjoy NECTARINES for dessert.

Shopping List

portobello mushrooms, olive oil, coarse salt, black pepper, whole-grain hamburger buns, lettuce, tomatoes, roasted red peppers, low-fat mayonnaise, frozen sweet potato fries, nectarines.

Saturday: Easy Entertaining

Invite guests for GRILLED ORANGE-GARLIC SHRIMP SKEWERS. On the side, make your own ROSEMARY ROASTED RED POTATOES. Serve with steamed fresh BROCCOLI. Add a BOSTON LETTUCE SALAD and CRUSTY ROLLS. Cool down with MOCHA-HAZELNUT GRANITA for dessert.

Shopping List

extra-colossal shrimp, extra-virgin olive oil, garlic, flat-leaf parsley, orange, coarse salt, black pepper, green bell pepper, rosemary, red potatoes, fresh broccoli, Boston lettuce, crusty rolls, chocolate-hazelnut spread, sugar, instant coffee granules.

GRILLED ORANGE-GARLIC SHRIMP SKEWERS

Servings: makes 4 skewers

Prep time: 20 minutes; marinating time: 3 hours

Cook time: 6 minutes

  • 16 extra-colossal shrimp (10 per pound without heads), unpeeled (see TIP)
  • 1/4 cup extra-virgin olive oil
  • 3 cloves garlic, minced
  • 2 tablespoons chopped flat-leaf parsley
  • 1 orange, zested, thickly sliced and slices quartered
  • 1/4 teaspoon coarse salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 medium green bell pepper, cut into 1-inch pieces

Peel, devein and halve shrimp. Place oil, garlic, parsley, orange zest, salt and black pepper into a resealable plastic bag; massage the bag to combine ingredients. Add shrimp; seal and massage to coat. Chill 3 hours. Remove shrimp from bag; reserve marinade. Using metal skewers, skewer one end of 1 shrimp, then 1 orange piece, then the other end of the shrimp (so that orange piece is between tail and top of shrimp), then a piece of bell pepper. Repeat as needed until all ingredients are skewered. Lay finished skewers on a plate and drizzle with marinade from bag. Heat grill to medium; grill 3 minutes per side or until shrimp is pink and opaque.

TIP: If you can't find extra-colossal shrimp, buy a larger number of a smaller size (about 1.6 pounds total).

Per serving: 162 calories, 21 grams protein, 5 grams fat (28% calories from fat), 0.7 gram saturated fat, 7 grams carbohydrate, 192 milligrams cholesterol, 462 milligrams sodium, 2 grams fiber.

MOCHA-HAZELNUT GRANITA

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: none; freezing time: 4 hours

  • 3 1/4 cups water
  • 3/4 cup chocolate-hazelnut spread
  • 2/3 cup sugar
  • 1/2 cup instant coffee granules

In a medium pan, bring water to a boil. Add spread, sugar and coffee granules; remove from heat and stir with a whisk until spread melts and sugar and coffee dissolve. Pour into an 8- or 9-inch-square metal pan. Freeze at least 4 hours, stirring frozen edges into center of pan with rubber spatula every 30 minutes until entire mixture is frozen hard. To serve, scrape surface with a large metal spoon and mound into serving dishes.

Per serving: 192 calories, 2 grams protein, 7 grams fat (30% calories from fat), 1 gram saturated fat, 33 grams carbohydrate, no cholesterol, 14 milligrams sodium, 1 gram fiber.

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