health

7 Day Menu Planner for October 05, 2025

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

Sunday: Family

Enjoy family day with GRILLED MARINATED STEAK. Serve with BAKED POTATOES topped with reduced-fat sour cream. Add steamed FRESH BROCCOLI and WHOLE-GRAIN BREAD. Sweeten the ending with COCONUT CREAM PIE for dessert.

Plan

Prepare and save enough steak, potatoes and pie for Monday.

Shopping List

beef top round steak, limes, green onions, canola oil, fresh ginger, garlic, coarse salt, potatoes to bake, reduced-fat sour cream, fresh broccoli, whole-grain bread, coconut cream pie.

GRILLED MARINATED STEAK

Servings: makes 8 servings

Prep time: 15 minutes; marinating time: 6 hours to overnight

Cook time: 25 to 28 minutes; standing time: 5 minutes

  • 2 pounds beef top round steak, cut 1 1/2 inches thick
  • 1/2 cup fresh lime juice
  • 3 tablespoons minced green onion
  • 3 tablespoons water
  • 2 tablespoons canola oil
  • 1 tablespoon minced fresh ginger
  • 3 large cloves garlic, crushed
  • 1/4 teaspoon coarse salt

Place beef in resealable plastic bag. Combine lime juice, onion, water, oil, ginger, garlic and salt; mix well. Pour over steak; turn to coat. Marinate in refrigerator 6 hours to overnight; turn occasionally. Remove steak; discard marinade. Grill, covered, to desired doneness; turn occasionally. Transfer to cutting board. Let stand 5 minutes. Carve steak crosswise into thin slices.

Per serving: 138 calories, 26 grams protein, 3 grams fat (20% calories from fat), 1.1 grams saturated fat, no carbohydrate, 58 milligrams cholesterol, 142 milligrams sodium, no fiber.

Monday: Heat and Eat

Make STEAK SALAD by combining salad greens, tomato wedges, red onion rings and sliced cucumbers. Top the combo with thinly sliced leftover steak. Serve with reduced-fat PEPPERCORN RANCH DRESSING. Cut the leftover baked potatoes into wedges, coat with cooking spray, sprinkle with paprika and bake at 425 degrees until hot. Add CRUSTY ROLLS. For dessert, enjoy leftover PIE.

Plan

Make Tuesday's soup today if time permits.

Shopping List

salad greens, tomatoes, red onion, cucumber, reduced-fat peppercorn ranch dressing, cooking spray, paprika, crusty rolls.

Tuesday: Budget

We're always ready for a tasty and inexpensive bowl of SPLIT PEA SOUP: In a Dutch oven, combine 1 pound dried split peas, 2 cups chopped fresh carrots, 2 cups chopped onions, 1 teaspoon dried thyme, 1/4 teaspoon coarse salt and 2 1/2 quarts water. Bring to a boil on medium-high; reduce heat to low and simmer for 1 hour or until vegetables are tender. Stir in 8 ounces sliced reduced-fat turkey kielbasa; heat through.

Serve with GRILLED CHEESE SANDWICHES and a SPINACH SALAD. FRESH PINEAPPLE is your dessert.

Shopping List

dried split peas, fresh carrots, onions, dried thyme, coarse salt, reduced-fat turkey kielbasa, bread, sliced 50% reduced-fat cheddar cheese, fresh spinach, fresh pineapple.

Wednesday: Kids

Make kid-friendly TURKEY ENCHILADA GRANDE and expect to hear applause. Add RICE and SLICED AVOCADO to the plate.

Help the kids make SUPER SMOOTHIES for dessert: In a blender, combine 1/4 cup chocolate-hazelnut spread, 1 cup low-fat vanilla yogurt, 1/2 cup skim milk, 1 cup frozen mixed fruit and 1 small banana; blend 2 minutes or until smooth. Garnish with light whipped cream.

Shopping List

canola oil, ground turkey breast, canned vegetarian refried beans, canned no-salt-added tomato sauce, enchilada sauce mix, corn tortillas, shredded 50% reduced-fat cheddar cheese, reduced-fat sour cream, green onions, rice, avocado, chocolate-hazelnut spread, low-fat vanilla yogurt, skim milk, frozen mixed fruit, banana, light whipped cream.

TURKEY ENCHILADA GRANDE

Servings: makes 10 servings

Prep time: 15 minutes

Cook time: about 50 minutes; standing time: 10 minutes

  • 2 teaspoons canola oil
  • 1 pound ground turkey breast
  • 1 (16-ounce) can vegetarian refried beans
  • 2 (8-ounce) cans no-salt-added tomato sauce
  • 3/4 cup water
  • 1 (1.5-ounce) packet enchilada sauce mix
  • 8 (7- or 8-inch) corn tortillas
  • 1 1/2 cups shredded 50% reduced-fat cheddar cheese
  • Reduced-fat sour cream for garnish
  • Sliced green onions for garnish

Heat oven to 350 degrees. In a large nonstick skillet, heat oil on medium. Add ground turkey and cook for 5 minutes or until no longer pink; drain. Stir in beans, tomato sauce, water and enchilada sauce mix. Bring to a boil; reduce heat. Simmer, uncovered, 15 minutes, stirring occasionally. Coat a 9-by-13-inch baking dish with cooking spray. Arrange half the tortillas on bottom of dish, trimming and overlapping as necessary to cover. Spoon half of turkey mixture over tortillas in dish. Sprinkle with half of cheese. Repeat with remaining tortillas and meat mixture. Bake, uncovered, 20 minutes. Sprinkle with remaining cheese. Bake, uncovered, 10 minutes or until heated through. Let stand 10 minutes. Top with sour cream and onions.

Per serving: 215 calories, 19 grams protein, 5 grams fat (23% calories from fat), 2 grams saturated fat, 22 grams carbohydrate, 35 milligrams cholesterol, 502 milligrams sodium, 4 milligrams fiber.

Thursday: Express

Dinner will be on the table in a jiffy with CHICKEN PANINIS: Slice 4 sub rolls lengthwise; toast open-faced under broiler or in a toaster oven for 1 minute. Spread both sides of rolls with goat cheese (1/4 cup total). Divide and layer with tomato slices (1 large), fresh basil leaves (1 cup) and cooked sliced chicken breast (8- to 10-ounce package). Close rolls. Heat a large nonstick skillet on medium-high and lay one sandwich in pan. Press down with a heavy 7- or 8-inch pot. Continuing to press the pot down, grill 3 minutes or until lightly browned. Turn and repeat with other side and the remaining sandwiches.

Serve with BAKED CHIPS and deli COLESLAW. Scoop STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Friday.

Shopping List

sub rolls, goat cheese, tomato, fresh basil, cooked sliced chicken breast, baked chips, deli coleslaw, strawberry ice cream.

Friday: Meatless

Try MARINATED VEGETARIAN CUTLETS WITH SPICY SALSA for a no-meat experience. Pour 1/2 cup vinaigrette into resealable plastic bag. Add one (9.7-ounce) package frozen (thawed) chicken-style vegetarian cutlets to bag; turn to coat. Refrigerate 30 minutes; turn occasionally. Heat oven to 400 degrees. Meanwhile, combine 3 chopped large peaches, 1 chopped small red bell pepper, 2 tablespoons minced red onion, 1 seeded and chopped small jalapeno pepper, and grated zest and juice of one lime. Cover and refrigerate until ready to use. Remove cutlets and arrange in a shallow baking dish; baste each one with marinade. Bake 20 to 25 minutes, turning and basting once again. Serve cutlets with salsa spooned over top.

Add LEMON ZINGER RICE (add butter, fresh lemon juice and grated lemon zest to hot cooked rice), SLICED BEETS and WHOLE-GRAIN BREAD. Leftover ICE CREAM is your dessert.

Shopping List

vinaigrette, frozen chicken-style vegetarian cutlets, peaches, red bell pepper, red onion, jalapeno pepper, lime, butter, lemon, rice, beets, whole-grain bread.

Saturday: Easy Entertaining

Invite some lucky friends to enjoy GRILLED CHICKEN BREASTS. Top the chicken with BLACK BEAN SALSA. Add COUSCOUS, a BOSTON LETTUCE SALAD and CRUSTY ROLLS. For dessert, buy BROWNIES and top them with light WHIPPED CREAM.

Shopping List

boneless skinless chicken breast halves, canned black beans, canned whole-kernel corn, Roma tomatoes, red onion, garlic, olive oil, limes, cilantro, coarse salt, pepper, couscous, Boston lettuce, crusty rolls, brownies, light whipped cream.

BLACK BEAN SALSA

Servings: makes 8 servings (4 cups)

Prep time: 10 minutes; chilling time: 30 minutes

Cook time: none

  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 (14-ounce) can whole-kernel corn, drained and rinsed
  • 2 Roma tomatoes, diced (about 1 cup)
  • 1/2 cup diced red onion
  • 1 teaspoon minced garlic
  • 3 tablespoons olive oil
  • 3 tablespoons fresh lime juice
  • 1/3 cup chopped fresh cilantro
  • 3/4 teaspoon coarse salt
  • 1/2 teaspoon pepper

In a large mixing bowl, combine the black beans, corn, diced tomatoes, red onion and garlic. Stir in olive oil, lime juice, cilantro, salt and pepper; toss until evenly coated. Let the salsa stand at room temperature or in the refrigerator 30 minutes so that the flavors can combine. Toss before serving with chips or as a topping.

Per serving: 138 calories, 4 grams protein, 6 grams fat (33% calories from fat), 0.7 gram saturated fat, 21 grams carbohydrate, no cholesterol, 257 milligrams sodium, 5 milligrams fiber.

health

7 Day Menu Planner for September 28, 2025

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

Sunday: Family

Impress the family with your own recipe for LEG OF LAMB. Accompany your prize with BALSAMIC CHERRY RICE SALAD WITH TOASTED WALNUTS: In a large bowl, combine 3 cups cooked white rice (cooled), 1/2 cup toasted chopped walnuts, 1/2 cup chopped dried cherries, 1/4 cup fresh parsley and 1/4 cup minced green onions. Add 1/3 cup balsamic vinaigrette. Season with coarse salt and pepper to taste and serve.

Add a BAGUETTE. End the meal with DOUBLE BLUEBERRY PIE for dessert.

Plan

Save enough lamb and pie for Monday.

Shopping List

ingredients for your leg of lamb, white rice, chopped walnuts, dried cherries, parsley, green onions, balsamic vinaigrette, coarse salt, pepper, baguette, jar blueberry all-fruit spread, cinnamon, fresh blueberries, ready-to-eat graham cracker crust, light whipped cream.

DOUBLE BLUEBERRY PIE

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: less than 5 minutes; chilling time: 1 to 2 hours

  • 1 (10-ounce) jar blueberry all-fruit spread
  • 1/4 teaspoon cinnamon
  • 4 cups fresh blueberries
  • 1 (6-ounce) ready-to-eat graham cracker crust
  • Light whipped cream

In a large bowl, microwave fruit spread and cinnamon on high (100% power) 1 to 2 minutes or until melted. Add berries and mix well. Spoon into pie crust. Cover loosely with waxed paper and chill until set, 1 to 2 hours. Slice, garnish with light whipped cream and serve.

Per serving: 223 calories, 2 grams protein, 5 grams fat (21% calories from fat), 2.6 grams saturated fat, 43 grams carbohydrate, no cholesterol, 92 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Use the leftover lamb for LAMB AND MINT-STUFFED PITAS: Chop and heat the lamb; mix with drained canned reduced-sodium chickpeas, some chopped fresh mint and a little plain yogurt to moisten. Spoon into halved whole-wheat pitas.

On the side, seed and slice CUCUMBERS and mix with some plain yogurt. Leftover PIE is dessert.

Shopping List

canned reduced-sodium chickpeas, fresh mint, plain yogurt, whole-wheat pitas, cucumbers.

Tuesday: Express

Make it quick tonight with SAUERKRAUT AND KIELBASA SKILLET: Spread some rinsed and drained refrigerated sauerkraut in a large nonstick skillet. Sprinkle with caraway seeds. Cut low-fat kielbasa into chunks; place on sauerkraut. Add 1 cup beer or apple juice. Cover and cook 20 minutes.

Serve with RED POTATOES, a packaged GREEN SALAD and RYE BREAD. Sprinkle CHUNKY APPLESAUCE with cinnamon for dessert.

Shopping List

refrigerated sauerkraut, caraway seeds, low-fat kielbasa, beer or apple juice, red potatoes, packaged green salad, rye bread, chunky applesauce, cinnamon.

Wednesday: Budget

Save some money with SPICY MUSHROOM-AND-CHICKEN CHILI, one of the best chilis we've had in a long time: Heat 1 tablespoon canola oil in a Dutch oven on medium. Cook 1 to 2 pounds boneless skinless chicken thighs (cut into chunks) 5 minutes or until cooked through. Add 2 (14 1/2-ounce) cans fire-roasted diced tomatoes with jalapeno peppers, 1 (15-ounce) can rinsed reduced-sodium pinto beans, 1 pound fresh sliced mushrooms (white or cremini), 1 to 2 cups frozen corn, 1 cup water and 1 to 3 teaspoons chili powder. Bring to a boil; reduce heat to low and simmer, covered, 20 minutes.

Serve with deli COLESLAW and CORNBREAD (from mix). For dessert, SLICED PEACHES are easy.

Shopping List

canola oil, boneless skinless chicken thighs, canned fire-roasted diced tomatoes with jalapeno peppers, canned reduced-sodium pinto beans, fresh sliced mushrooms (white or cremini), frozen corn, chili powder, deli coleslaw, cornbread mix, peaches.

Thursday: Kids

Kids will come running for COUNTRY-STYLE CUTLETS: Heat oven to 425 degrees. Place 1 (10- to 12-ounce) package refrigerated fully cooked breaded chicken cutlets on a nonstick rimmed baking sheet; bake 10 minutes, turning after 5 minutes.

Meanwhile, mix together 1 (10 3/4-ounce) can low-sodium condensed cream of mushroom soup, 1/2 cup 1% milk, 1/2 cup drained sliced canned mushrooms and 2 tablespoons water. Bring to a boil, reduce heat and cook 7 minutes or until mixture is smooth and creamy. Place cutlets on plate; spoon sauce over top. Garnish with chopped fresh parsley if desired.

Serve with RICE and PETITE GREEN PEAS (from frozen). Add CARROT STICKS and SOFT ROLLS. Dessert is PEARS.

Plan

Prepare enough rice for Saturday.

Shopping List

refrigerated fully cooked breaded chicken cutlets, canned low-sodium condensed cream of mushroom soup, 1% milk, canned sliced mushrooms, fresh parsley if desired, rice, frozen petite green peas, carrots, soft rolls, pears.

Friday: Meatless

Take a break from meat and enjoy PORTOBELLO FAJITAS. Serve the flavor-packed wraps with canned vegetarian REFRIED BEANS. Make some instant BUTTERSCOTCH PUDDING with 1% milk for an easy dessert. Add a dollop of light whipped cream.

Shopping List

canola oil, portobello mushrooms, red bell peppers, onion, fajita seasoning, leaf lettuce, flour tortillas, reduced-fat sour cream, fresh cilantro, canned vegetarian refried beans, instant butterscotch pudding, 1% milk, light whipped cream.

PORTOBELLO FAJITAS

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 2 teaspoons canola oil
  • 4 large portobello mushroom caps, sliced
  • 2 medium sliced red bell peppers
  • 1 medium sliced onion
  • 1 (1-ounce) packet fajita seasoning (see NOTE)
  • 1/3 cup water
  • 8 lettuce leaves
  • 8 (7- or 8-inch) flour tortillas
  • Reduced-fat sour cream and chopped fresh cilantro for garnish

Heat 1 teaspoon oil in each of 2 skillets on medium-high. To one skillet, add mushrooms; to the other, add peppers and onions. Cook 6 minutes, turning mushrooms and stirring pepper mixture occasionally, until firm-tender. Remove mushrooms and keep warm. Stir fajita seasoning and water into pepper mixture. Cook 1 minute until saucy. Spoon mushrooms and peppers with onion on lettuce-lined tortillas. Garnish with sour cream and cilantro. Roll and serve immediately.

NOTE: Reduce the sodium by making your own fajita seasoning mix.

Per serving: 315 calories, 11 grams protein, 5 grams fat (14% calories from fat), 0.2 gram saturated fat, 59 grams carbohydrate, no cholesterol, 1,378 milligrams sodium, 5 grams fiber.

Saturday: Easy Entertaining

We gave TILAPIA VERACRUZ a thumbs-up for its delicious flavor and colorful presentation. Serve it alongside leftover RICE and BUTTERED CARROTS. Add a GREEN SALAD and SOURDOUGH ROLLS. Enjoy CHEESECAKE topped with fresh STRAWBERRIES for dessert.

Shopping List

tilapia fillets, cooking spray, olive oil, onion, cumin, garlic, fresh cilantro, orange, pitted green olives, lime, capers, no-salt-added tomato paste, canned diced tomatoes with mild green chiles, butter, carrots, salad greens, sourdough rolls, cheesecake, fresh strawberries.

TILAPIA VERACRUZ

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 25 to 30 minutes

  • 4 (6-ounce) tilapia fillets
  • 1 tablespoon olive oil
  • 2 cups chopped onion
  • 1 teaspoon cumin
  • 1 clove garlic, minced
  • 1/4 cup water
  • 2 tablespoons chopped fresh cilantro
  • 3 tablespoons fresh orange juice
  • 2 tablespoons chopped pitted green olives
  • 1 tablespoon fresh lime juice
  • 1 tablespoon capers
  • 2 tablespoons no-salt-added tomato paste
  • 1 (10-ounce) can diced tomatoes and mild green chiles with liquid

Heat oven to 400 degrees. Fold fish to an even 1-inch thickness; secure with wooden picks if necessary. Place fish in a 9-by-13-inch baking dish coated with cooking spray; set aside. Heat oil in a large nonstick skillet on medium-high. Add onion; cook 3 minutes. Add cumin and garlic; cook 1 1/2 minutes. Add water, cilantro, orange juice, olives, lime juice, capers, tomato paste and tomatoes with green chiles. Bring to a boil; reduce heat and simmer 3 minutes or until slightly thickened. Pour tomato mixture over fish. Bake 15 to 20 minutes or until fish flakes and is opaque throughout. Remove picks if necessary and serve immediately.

Per serving: 258 calories, 36 grams protein, 7 grams fat (25% calories from fat), 1.6 gram saturated fat, 14 grams carbohydrate, 85 milligrams cholesterol, 562 milligrams sodium, 3 grams fiber.

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.

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