health

7 Day Menu Planner for September 21, 2025

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

Sunday: Family

Buy SMOKED TURKEY BREASTS for family day. On the side, add CORN ON THE COB along with this MOROCCAN ORANGE BEET SALAD and WHOLE-GRAIN ROLLS. For dessert, slice POUND CAKE and top it with STRAWBERRY SAUCE and light whipped cream.

Plan

Save enough turkey for Monday and Tuesday; save enough cake for Monday.

Shopping List

smoked turkey breasts, corn on the cob, jar whole pickled beets, canned reduced-sodium chickpeas, oranges, olive oil, cumin, coarse salt, pepper, baby salad greens, crumbled Greek feta cheese, pistachios, whole-grain rolls, pound cake, strawberry sauce, light whipped cream.

THE RECIPES MOROCCAN ORANGE BEET SALAD

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: none

  • 1 (16-ounce) jar whole pickled beets, drained and quartered
  • 1 (15-ounce) can rinsed reduced-sodium chickpeas
  • 1 tablespoon grated orange zest
  • 1/4 cup fresh orange juice
  • 2 tablespoons olive oil
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon coarse salt
  • Freshly ground pepper to taste
  • 4 cups mixed baby salad greens
  • 1/3 cup crumbled Greek feta cheese
  • 1/4 cup pistachios, chopped

Place beets and chickpeas in a medium bowl. In a small bowl, whisk together orange zest, orange juice, olive oil, cumin, salt and pepper. Pour over beet mixture and toss gently to coat. Arrange greens on 4 individual plates. Spoon beet mixture over greens; sprinkle with cheese and pistachios.

Per serving: 298 calories, 12 grams protein, 13 grams fat (38% calories from fat), 2.3 grams saturated fat, 37 grams carbohydrate, 5 milligrams cholesterol, 751 milligrams sodium, 7 grams fiber.

Monday: Heat and Eat

Make TURKEY BLT ROLL-UPS for a quick meal. Spread a horseradish-mayonnaise blend on flour tortillas. Top with shredded lettuce, thinly sliced tomatoes, leftover turkey slices and crumbled bacon. Roll and serve with deli BROCCOLI SALAD. Top leftover CAKE with CHOCOLATE ICE CREAM for dessert.

Plan

Save enough broccoli salad for Tuesday; save enough ice cream for Thursday.

Shopping List

horseradish-mayonnaise blend, flour tortillas, lettuce, tomatoes, bacon, deli broccoli salad, chocolate ice cream.

Tuesday: Budget

Saving money tastes great with an OPEN-FACE TURKEY SANDWICH on dense white bread: Place the bread on a plate, top with warmed sliced leftover turkey and heated turkey gravy. Make or buy MASHED POTATOES and add the leftover BROCCOLI SALAD. For dessert, SLICED PEACHES are easy.

Shopping List

dense white bread, turkey gravy, mashed potatoes or potatoes to mash, peaches.

Wednesday: Express

With just a few ingredients, you can have MAC 'N' CHEESE WITH SHRIMP: Cook pasta from 2 (12-ounce) boxes creamy cheese sauce and shell pasta according to directions. Two minutes before pasta is done, add 12 ounces frozen medium shrimp (cooked, peeled and deveined). Continue to cook, stirring often, 2 minutes or until shrimp are opaque. Drain pasta and shrimp; return to pot. Stir in cheese sauce and mix well. Pour into serving dish. As you serve, top each serving with some salsa.

Add a ROMAINE SALAD and GARLIC BREAD. Fresh PINEAPPLE SPEARS are a tasty dessert.

Shopping List

creamy cheese sauce and shell pasta, frozen cooked, peeled and deveined medium shrimp, salsa, romaine lettuce, garlic bread, fresh pineapple spears.

Thursday: Kids

Here come the kids for your BEANY ENCHILADAS: Heat oven to 350 degrees. Spread flour tortillas with canned vegetarian refried beans. Sprinkle with shredded 50% reduced-fat cheddar cheese; roll. Place in baking dish coated with cooking spray. Top with canned enchilada sauce and more shredded cheese to taste. Bake 20 minutes or until heated through.

Serve with SLICED AVOCADOS ON LETTUCE. Top leftover ICE CREAM with CHOCOLATE SPRINKLES for dessert.

Shopping List

flour tortillas, canned vegetarian refried beans, shredded 50% reduced-fat cheddar cheese, cooking spray, canned enchilada sauce, avocados, lettuce, chocolate sprinkles.

Friday: Meatless

Skip meat tonight and enjoy a TOMATO-OLIVE FRITTATA. Add steamed fresh YELLOW SQUASH, a SPINACH SALAD WITH EGG WEDGES and toasted WHOLE-GRAIN ENGLISH MUFFINS. TAPIOCA PUDDING is an easy dessert.

Shopping List

eggs, flour, pepper, shredded 50% reduced-fat cheddar cheese, canned sliced black olives, green onions, tomato, Italian seasoning, cooking spray, fresh yellow squash, spinach, whole-grain English muffins, tapioca pudding.

TOMATO-OLIVE FRITTATA

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 35 to 40 minutes

  • 3 large eggs
  • 2 egg whites
  • 1 tablespoon flour
  • 1/2 teaspoon ground pepper
  • 2 cups shredded 50% reduced-fat cheddar cheese
  • 1 (3.8-ounce) can sliced black olives, drained
  • 1/2 cup thinly sliced green onions
  • 1 cup seeded and chopped tomato
  • 1 1/2 teaspoons Italian seasoning

Heat oven to 350 degrees. In a medium bowl, whisk 1 whole egg with flour until blended. Whisk in remaining eggs, egg whites and pepper. Stir in cheese, olives, green onions, tomato and Italian seasoning. Spread in a 7-by-11-inch baking dish coated with cooking spray. Bake 35 to 40 minutes or until golden and center is set.

Per serving: 254 calories, 23 grams protein, 16 grams fat (52% calories from fat), 7.6 grams saturated fat, 9 grams carbohydrate, 170 milligrams cholesterol, 626 milligrams sodium, 2 grams fiber.

Saturday: Easy Entertaining

Our guests wanted the recipe for LEMON CAPER CHICKEN. Serve over FETTUCINE tossed in olive oil. Add a MIXED GREEN SALAD and ITALIAN BREAD. Buy FRUIT TARTS for dessert.

Shopping List

flour, coarse salt, pepper, sliced skinless chicken breast, olive oil, butter, dry white wine, unsalted chicken broth, lemon, baby spinach, capers, fresh parsley, fettucine, mixed greens, Italian bread, fruit tarts.

LEMON CAPER CHICKEN

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 20 minutes

  • 3 tablespoons flour
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon cracked pepper
  • 1 pound sliced skinless chicken breast
  • 2 tablespoons olive oil
  • 2 tablespoons butter, divided
  • 1/4 cup dry white wine
  • 1 1/2 cups unsalted chicken broth
  • 4 lemon slices
  • 1 cup baby spinach
  • 1/4 cup capers, drained and rinsed
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped fresh parsley

Combine flour, salt and cracked pepper. Lightly coat both sides of chicken pieces in flour mixture. Reserve remaining flour mixture. Heat oil and 1 tablespoon butter in large nonstick skillet on medium-high. Brown chicken on both sides; set aside. Add wine to skillet and boil 1 minute, scraping up any browned bits. Combine reserved flour mixture and chicken broth, stirring until smooth; add to skillet and bring to a boil. Reduce heat to medium-low; add lemon slices and reserved chicken to skillet. Simmer until sauce has thickened and chicken is cooked through, 3 to 4 minutes. Stir in spinach, capers, lemon juice and remaining 1 tablespoon butter; cook until spinach is just wilted and butter is melted, about 1 minute. Sprinkle with chopped parsley and serve.

Per serving: 292 calories, 27 grams protein, 16 grams fat (50% calories from fat), 5.3 grams saturated fat, 6 grams carbohydrate, 98 milligrams cholesterol, 504 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for September 14, 2025

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

Sunday: Family

Gather the family for a traditional meal, AUTUMN POT ROAST WITH ROOT VEGETABLES. Add a ROMAINE SALAD and DINNER ROLLS. For dessert, buy a BLACKBERRY COBBLER.

Plan

Save enough beef for Monday; save enough cobbler for Tuesday.

Shopping List

dried oregano, garlic, coarse salt, lemon pepper seasoning, boneless chuck roast, canola oil, baby carrots, small red potatoes, large parsnips, small leek, cornstarch, romaine lettuce, dinner rolls, blackberry cobbler.

AUTUMN POT ROAST WITH ROOT VEGETABLES

Servings: makes 10 servings

Prep time: 20 minutes

Cook time: about 3 hours

  • 1 teaspoon dried oregano
  • 1 clove garlic, minced
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon lemon pepper seasoning
  • 1 (3- to 3 1/2-pound) boneless chuck roast
  • 1 tablespoon canola oil
  • 3/4 cup water
  • 1 pound baby carrots
  • 8 small red potatoes, halved
  • 2 large parsnips, cut into 2- to 2 1/2-inch pieces
  • 1 small leek, cut into 1 1/2-inch pieces
  • 1 1/2 tablespoons cornstarch dissolved in 3 tablespoons water

Combine oregano, garlic, salt and lemon pepper. Press onto roast. Heat oil in large Dutch oven on medium. Brown roast on all sides; pour off drippings. Add water; bring to a boil. Reduce heat; cover tightly and simmer 2 hours. Add vegetables; continue cooking, covered, 30 to 45 minutes or until roast and vegetables are fork-tender. Remove from pot; keep warm. Skim fat from cooking liquid. Return 2 cups liquid to pot. Stir in cornstarch mixture; cook and stir 1 minute or until thickened and bubbly. Carve roast across grain; serve with vegetables and sauce.

Per serving: 239 calories, 27 grams protein, 8 grams fat (29% calories from fat), 2.2 grams saturated fat, 16 grams carbohydrate, 78 milligrams cholesterol, 187 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Turn yesterday's leftovers into PEPPER BEEF HASH: Heat 1 tablespoon canola oil in a large nonstick skillet on medium. Add 2 cups chopped (leftover) cooked beef and 2 cups frozen hash browns, 1 cup chopped red bell pepper, 1/2 cup chopped onion, and coarse salt and pepper to taste. Mix well. Cook, stirring occasionally, 10 to 15 minutes or until bell peppers are tender and mixture is thoroughly heated.

Add a LETTUCE-AND-TOMATO SALAD and WHOLE-GRAIN ROLLS. CHUNKY APPLESAUCE makes an easy dessert.

Shopping List

canola oil, frozen hash browns, red bell pepper, onion, coarse salt, pepper, lettuce, tomatoes, whole-grain rolls, chunky applesauce.

Tuesday: Express

You'll have DEVILED CHICKEN TENDERS on the table fast: Heat oven to 400 degrees. Combine 1/4 cup Dijon mustard, 1/4 cup unsalted chicken broth, 1 teaspoon Tabasco sauce, 2 tablespoons chopped fresh basil (or 2 teaspoons dried) and a dash of coarse salt; mix well. Place 2 (8- to 10-ounce) packages refrigerated cooked and breaded chicken breast tenders in a 9-by-13-inch baking dish lined with nonstick foil. Pour mustard mixture over chicken; turn to coat. Bake 9 to 11 minutes or until cooked through.

Serve with O'BRIEN POTATOES (from frozen), PICKLED BEETS and a BAGUETTE. Warm the leftover COBBLER and top with VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Thursday.

Shopping List

Dijon mustard, unsalted chicken broth, Tabasco sauce, fresh or dried basil, coarse salt, refrigerated cooked and breaded chicken breast tenders, frozen O'Brien potatoes, pickled beets, baguette, vanilla ice cream.

Wednesday: Meatless

Make VEGETABLE LO MEIN for a no-meat dinner. Cook 12 ounces whole-grain or regular linguine according to directions. Meanwhile, heat 2 teaspoons canola oil in a large nonstick skillet. Add 1 1/2 teaspoons minced garlic and 1 1/2 teaspoons minced fresh ginger; cook 30 seconds. Add 1 (16-ounce) package frozen stir-fry vegetables (thawed) and 1 (3.5-ounce) bunch green onions cut into 1-inch pieces; stir-fry 3 minutes. Drain pasta; toss with vegetables, 1/2 cup stir-fry sauce and 1/2 cup chopped cashews.

Serve with a MIXED GREEN SALAD and CRUSTY ROLLS. Try PEARS for a light dessert.

Shopping List

whole-wheat or regular linguine, canola oil, garlic, fresh ginger, frozen stir-fry vegetables, green onions, stir-fry sauce, cashews, mixed greens, crusty rolls, pears.

Thursday: Kids

No kid will be able to resist MEDITERRANEAN-STYLE BAKED CHICKEN TENDERS. Serve with MASHED POTATOES, GRAVY and GREEN BEANS. Add WHOLE-GRAIN ROLLS. For dessert, drizzle CHOCOLATE SYRUP over leftover ICE CREAM.

Shopping List

cornflakes, crumbled Greek feta cheese, Parmesan cheese, dried basil, coarse salt, chicken breast tenders, cooking spray, potatoes to mash, gravy, green beans, whole-grain rolls, chocolate syrup.

MEDITERRANEAN-STYLE BAKED CHICKEN TENDERS

Servings: makes 4 servings

Prep time: less than 15 minutes

Cook time: 15 to 20 minutes

  • 2 cups cornflakes
  • 1/2 cup crumbled Greek feta cheese
  • 1/4 cup freshly grated Parmesan cheese
  • 1 teaspoon dried basil
  • 1/4 teaspoon coarse salt
  • 1 pound chicken breast tenders

Heat oven to 350 degrees. In a blender, combine cornflakes, both cheeses, basil and salt; blend until cornflakes are crushed. Scrape mixture into pie plate. Coat both sides of chicken in mixture. Place on a shallow baking sheet coated with cooking spray. Bake 15 to 18 minutes or until internal temperature reaches 165 degrees.

Per serving: 258 calories, 31 grams protein, 8 grams fat (30% calories from fat), 4.2 grams saturated fat, 14 grams carbohydrate, 104 milligrams cholesterol, 535 milligrams sodium, 1 gram fiber.

Friday: Budget

Enjoy the flavor and low cost of CAJUN RED BEANS AND RICE. Heat 1 tablespoon canola oil on medium in a large nonstick skillet. Cook 1 chopped green bell pepper, 1 medium chopped onion, 3 cloves minced garlic and 3 ribs chopped celery for 6 to 8 minutes or until softened. Add 1 pound reduced-fat sliced smoked sausage or andouille sausage; cook 5 minutes. Add 2 (16-ounce) cans rinsed red beans and 3 tablespoons no-salt cajun seasoning; simmer 5 minutes.

Serve immediately over RICE. Add an ESCAROLE SALAD and CORNBREAD (from mix). Finish with a bowl of PEACHES.

Shopping List

canola oil, green bell pepper, onion, garlic, celery, reduced-fat smoked sausage or andouille sausage, canned red beans, no-salt cajun seasoning, rice, escarole, cornbread mix, peaches.

Saturday: Easy Entertaining

Invite friends for delicious TUNA WITH FRESH MANGO AND RED PEPPER SALSA. Serve with COUSCOUS and a BIBB LETTUCE SALAD. Add SOURDOUGH BREAD. For dessert, slice a COCONUT CAKE.

Shopping List

mango, red bell pepper, red onion, fresh cilantro, lime, coarse salt, black pepper, tuna steaks, olive oil, couscous, bibb lettuce, sourdough bread, coconut cake.

TUNA WITH FRESH MANGO AND RED PEPPER SALSA

Servings: makes 4 servings

Prep time: 15 minutes; marinating time: 1 hour

Cook time: 10 minutes or less

  • 1 large mango, peeled and finely chopped
  • 1 medium red bell pepper, finely chopped
  • 1 medium red onion, finely chopped
  • 1/4 cup finely chopped cilantro
  • Juice of 1 lime
  • Coarse salt and black pepper to taste
  • 4 (5- or 6-ounce) tuna steaks
  • Olive oil

For the salsa: Combine mango, bell pepper, onion, cilantro and lime juice. Season with salt and pepper; refrigerate at least 1 hour.

Heat broiler. Brush tuna with a little olive oil and broil about 10 minutes per inch of thickness; turn halfway through cooking time. Serve with salsa.

Note: If fish is 1 inch thick or less, place it 2 to 4 inches from heat; thicker fish should be placed 5 to 6 inches from broiler. Watch thinner cuts carefully to avoid overcooking.

Per serving: 229 calories, 36 grams protein, 1 gram fat (4% calories from fat), 0.3 gram saturated fat, 18 grams carbohydrate, 55 milligrams cholesterol, 188 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for September 07, 2025

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

Sunday: Family

The family will look forward to your GRILLED CHICKEN BREASTS with ROASTED RED POTATOES alongside. Dress up the table with FRESH PARLSEY AND MINT RICE SALAD. Add CRUSTY BREAD. For dessert, slice a BOSTON CREAM PIE.

Plan

Grill 2 extra chicken breasts and save enough pie for Monday.

Shopping List

boneless skinless chicken breasts, red potatoes, rice, English cucumber, red bell pepper, fresh parsley, fresh mint, extra-virgin olive oil, cider vinegar, garlic, coarse salt, crushed red pepper, canned reduced-sodium navy or great northern beans, crumbled Greek feta cheese, black pepper, crusty bread, Boston cream pie.

FRESH PARSLEY AND MINT RICE SALAD

Servings: makes about 8 cups

Prep time: 20 minutes

Cook time: for the rice

  • 3 cups cooked and chilled rice
  • 1 1/2 cups chopped English cucumber
  • 1 large red bell pepper, chopped
  • 1 cup chopped fresh parsley
  • 1 cup chopped fresh mint
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons cider vinegar
  • 1/2 teaspoon minced garlic
  • 1/2 teaspoon coarse salt
  • Pinch crushed red pepper
  • 8 ounces canned reduced-sodium navy or great northern beans, rinsed
  • 1 (3.75-ounce) package crumbled Greek feta cheese
  • Black pepper to taste

In a large bowl, combine the rice, cucumber, bell pepper, parsley, mint, extra-virgin olive oil, vinegar, garlic, salt and crushed red pepper; mix well. Gently stir in the beans and feta until blended. Sprinkle with black pepper to taste. (For best flavor, serve within 24 hours.)

Per cup: 220 calories, 7 grams protein, 10 grams fat (41% calories from fat), 3 grams saturated fat, 26 grams carbohydrate, 12 milligrams cholesterol, 364 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Make delicious use of your leftover chicken in HAWAIIAN SOFT TACOS: Cut cooked chicken into 1/2-inch strips. Heat 2 (16-ounce) cans slightly drained chili beans. Spoon about 1/3 cup beans onto middle of 8 (7- to 8-inch) flour tortillas. Top tortillas with evenly divided sliced chicken, diced fresh pineapple (1 cup total) and chopped green onions (1/2 cup total). Fold over and serve with RICE. Leftover PIE is dessert.

Plan

Prepare enough rice for Wednesday. Save enough pineapple for Saturday.

Shopping List

canned chili beans, flour tortillas, fresh pineapple, green onions, rice.

Tuesday: Kids

This CHEESY PASTA AND BEAN BAKE is kid-friendly: Heat oven to 375 degrees. Prepare 1 pound penne pasta according to directions; drain and return to pot. Stir in 1 (14 1/2-ounce) can no-salt-added diced tomatoes, 2 (16-ounce) cans rinsed reduced-sodium kidney beans and 1 (26-ounce) jar any red pasta sauce. Transfer to a 3-quart baking dish coated with cooking spray and top with 1 cup shredded part-skim mozzarella cheese. Bake 20 minutes or until cheese is melted and golden.

Serve with RED BELL PEPPER SLICES and RANCH DRESSING for dipping. Add SOFT ROLLS. A fun way to eat a KIWI is to halve it and eat it with a spoon for dessert.

Shopping List

penne pasta, canned no-salt-added diced tomatoes, canned reduced-sodium kidney beans, jar any red pasta sauce, cooking spray, shredded part-skim mozzarella cheese, red bell peppers, ranch dressing, soft rolls, kiwis.

Wednesday: Express

You'll impress everyone with these fast and delicious GREEK-STYLE MEATBALL KEBABS: Heat oven to 350 degrees. Onto 4 to 6 metal skewers, alternately thread 1 (16- to 18-ounce) package turkey or beef meatballs and 1 red or green bell pepper (cut into 3/4-inch pieces). Bake 20 minutes.

Meanwhile, make a YOGURT SAUCE: Mix 1 cup plain fat-free yogurt, 1/4 cup diced seeded cucumber, 1 large clove minced garlic, and coarse salt and black pepper to taste.

Serve the sauce with the meatballs and leftover RICE. Add a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. Fresh NECTARINES are a refreshing dessert.

Tip

You'll impress everyone with these fast and delicious GREEK-STYLE MEATBALL KEBABS: Heat oven to 350 degrees. Onto 4 to 6 metal skewers, alternately thread 1 (16- to 18-ounce) package turkey or beef meatballs and 1 red or green bell pepper (cut into 3/4-inch pieces). Bake 20 minutes.

Meanwhile, make a YOGURT SAUCE: Mix 1 cup plain fat-free yogurt, 1/4 cup diced seeded cucumber, 1 large clove minced garlic, and coarse salt and black pepper to taste.

Serve the sauce with the meatballs and leftover RICE. Add a packaged GREEN SALAD and WHOLE-GRAIN ROLLS. Fresh NECTARINES are a refreshing dessert.

Shopping List

frozen turkey or beef meatballs, red or green bell pepper, plain fat-free yogurt, cucumber, garlic, coarse salt, black pepper, packaged green salad, whole-grain rolls, nectarines.

Thursday: Budget

Save money and calories with broiled or grilled TURKEY-ONION BURGERS: Simply mix ground turkey with 1 packet dry onion-mushroom soup mix before cooking. Serve on whole-grain hamburger buns.

Alongside, have some RED CABBAGE SLAW: Toss shredded red cabbage with reduced-fat coleslaw dressing and caraway seeds to taste.

Add CORN ON THE COB. For dessert, RED AND GREEN GRAPES are good.

Shopping List

ground turkey, dry onion-mushroom soup mix, whole-grain hamburger buns, shredded red cabbage, reduced-fat coleslaw dressing, caraway seeds, corn on the cob, red and green grapes.

Friday: Meatless

Start your no-meat dinner with an ANTIPASTO PLATTER: Arrange marinated artichokes, drained roasted red peppers, mushrooms and whole pitted olives on a lettuce-lined platter.

That was easy, and so will be the VEGETABLE LASAGNA (from frozen) as the follow-up entree. Serve with GARLIC BREAD. For a simple dessert, DRAGON FRUIT passes the test.

Shopping List

marinated artichokes, roasted red peppers, mushrooms, olives, lettuce, frozen vegetable lasagna, garlic bread, dragon fruit.

Saturday: Easy Entertaining

Invite guests for PORK STIR-FRY. Serve the sweet-hot combo over CELLOPHANE NOODLES (or rice). Add a MIXED GREEN SALAD and CRUSTY BREAD. For dessert, PINEAPPLE BRULEE will impress any guest.

Tip

Invite guests for PORK STIR-FRY. Serve the sweet-hot combo over CELLOPHANE NOODLES (or rice). Add a MIXED GREEN SALAD and CRUSTY BREAD. For dessert, PINEAPPLE BRULEE will impress any guest.

Shopping List

boneless pork loin, chile powder, crushed red pepper, cumin, cornstarch, lower-sodium soy sauce, canola oil, fresh carrots, bok choy, red bell pepper, walnut pieces, cellophane noodles (or rice), mixed greens, crusty bread, fresh pineapple, light brown sugar, fruit sorbet, fresh mint.

PORK STIR FRY

Servings: makes 4 servings

Prep time: about 15 minutes

Cook time: less than 10 minutes

  • 12 ounces boneless pork loin, sliced into 1/8-by-2-inch strips
  • 1 teaspoon chile powder
  • 1/2 teaspoon crushed red pepper
  • 1/4 teaspoon cumin
  • 1 tablespoon cornstarch
  • 1/3 cup water
  • 2 teaspoons lower-sodium soy sauce
  • 1 tablespoon canola oil
  • 1 cup thinly sliced fresh carrots
  • 3 cups coarsely chopped bok choy
  • 1 small red bell pepper, cut into 1/2-inch strips
  • 1/4 cup walnut pieces

In a resealable plastic bag, combine pork, chile powder, crushed red pepper and cumin; shake to distribute spices. Mix together cornstarch, water and soy sauce; set aside. Heat oil in a large nonstick skillet on medium-high. Add pork strips and carrots; stir-fry 4 minutes. Add bok choy and red bell pepper to skillet; stir-fry 4 more minutes or until vegetables are softened. Add soy sauce mixture and walnuts; stir-fry 1 minute or until sauce is thickened and bubbly. Serve immediately.

Per serving: 206 calories, 16 grams protein, 12 grams fat (53% calories from fat), 1.9 grams saturated fat, 9 grams carbohydrate, 43 milligrams cholesterol, 182 milligrams sodium, 3 grams fiber.

PINEAPPLE BRULEE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 5 minutes

  • 4 rings peeled fresh pineapple (1 inch thick)
  • 4 tablespoons packed light brown sugar
  • 4 scoops fruit sorbet
  • Fresh mint sprigs for garnish

Heat broiler. Line broiler rack with foil. Place pineapple on foil; sprinkle each slice with 1 tablespoon brown sugar. Broil 4 inches from heat for 2 to 3 minutes until sugar melts and bubbles. Place on serving plates; top with sorbet. Spoon juices from foil onto plates around pineapple. Garnish with mint if desired.

Per serving: 147 calories, 1 gram protein, no fat (no calories from fat), no saturated fat, 38 grams carbohydrate, no cholesterol, 9 milligrams sodium, 1 gram fiber.

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