health

7 Day Menu Planner for November 16, 2025

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

Sunday: Express

To keep it simple during this busy week, rely on a SPIRAL-SLICED HAM, deli POTATO SALAD and BAKED BEANS for an easy family meal today. Add a LETTUCE WEDGE and RYE BREAD. Finish the quick meal with a COCONUT CAKE.

Plan

Cook Monday's and Friday's rice today. Save enough ham and cake for Tuesday.

Shopping List

spiral-sliced ham, potato salad, baked beans, lettuce, rye bread, coconut layer cake.

Monday: Kids

If you can't be a cowboy, at least you can eat COWBOY BEANS AND RICE WITH FRANKS: Heat 1 teaspoon canola oil in a large nonstick skillet on medium. Add 1/2 medium chopped onion and 1/2 medium chopped green bell pepper; cook and stir 3 to 4 minutes or until softened. Add 4 hot dogs (lowest sodium and fat available) cut into 1-inch pieces, 3 cups cooked rice, 2 (15-ounce) cans rinsed reduced-sodium pinto beans and 3/4 cup barbecue sauce; mix well. Reduce heat to low and simmer 6 to 7 minutes.

For some crunch, dip CELERY STICKS into ranch dressing. Add CORNBREAD MUFFINS (from mix). PEARS are your dessert.

Plan

Save enough muffins for Tuesday.

Shopping List

canola oil, onion, green bell pepper, lowest sodium and fat hot dogs, rice, canned reduced-sodium pinto beans, barbecue sauce, celery, ranch dressing, cornbread mix, pears.

Tuesday: Budget

Buy canned LENTIL SOUP and add some chopped leftover ham for extra flavor. Serve with a SPINACH SALAD and leftover CORNBREAD MUFFINS. Slice leftover CAKE for dessert.

Shopping List

canned lentil soup, fresh spinach.

Wednesday: Meatless

Enjoy the meaty texture of BARBECUE PORTOBELLO MUSHROOM SANDWICHES ON FOCACCIA: Slice focaccia into 6 squares, then slice horizontally and toast. Brush 6 portobello mushrooms with barbecue sauce and broil, gill side down, 3 minutes or until tender. To assemble, place 1 mushroom on bottom focaccia square and top with roasted red bell peppers cut into strips, 5 basil leaves and 1 tablespoon goat cheese. Top with remaining focaccia, cut in half and serve.

Add OVEN FRIES (from frozen). PEACHES make a good dessert.

Shopping List

focaccia, portobello mushrooms, barbecue sauce, roasted red bell peppers, fresh basil, goat cheese, frozen oven fries, peaches.

Thursday: Family Thanksgiving

Lots of us like the traditional TURKEY, DRESSING, GRAVY and CRANBERRY SAUCE for Thanksgiving. This year, try these GARLIC PARMESAN MASHED POTATOES for a little change. Go back to tradition and serve PUMPKIN PIE with light whipped cream for dessert.

Plan

Save the leftovers for future feasts.

Shopping List

turkey to roast, dressing, gravy, cranberry sauce, red potatoes, coarse salt, garlic, low-fat milk, Parmesan cheese, pumpkin pie, light whipped cream.

GARLIC PARMESAN MASHED POTATOES

Servings: makes 10 servings

Prep time: 10 minutes

Cook time: 20 minutes

  • 5 pounds red potatoes, diced
  • 1 teaspoon coarse salt
  • 2 tablespoons minced garlic
  • 1 1/2 to 2 cups low-fat milk
  • 1/2 cup grated Parmesan cheese

Place potatoes in a large pot; add salt and cover with water. Bring to a boil on medium-high heat; cook until potatoes are tender, about 20 minutes. Remove potatoes from heat; drain. Mash potatoes, gradually adding the garlic and milk. (Use an electric hand mixer for smoother potatoes or a potato masher for chunkier potatoes.) Add Parmesan and mix until combined; serve. (Adapted from "30-Minute Meals," Six Sisters’ Stuff, Shadow Mountain Publishing.)

Per serving: 194 calories, 7 grams protein, 2 grams fat (8% calories from fat), 0.9 gram saturated fat, 39 grams carbohydrate, 5 milligrams cholesterol, 321 milligrams sodium, 4 grams fiber.

Friday: Heat and Eat

Use some of the leftover turkey for ASIAN TURKEY WRAPS. Heat the leftover RICE as a side. Leftover PIE is dessert. That was easy!

Shopping List

rice wine vinegar, sugar, sesame seeds, dark sesame oil, coarse salt, celery, radishes, green onions, slivered almonds, whole-grain tortillas, fresh basil.

ASIAN TURKEY WRAPS

Servings: makes 4 wraps

Prep time: 15 minutes

Cook time: none

  • 1/4 cup rice wine vinegar
  • 1 tablespoon sugar
  • 1 tablespoon sesame seeds
  • 1 tablespoon dark sesame oil
  • 1/2 teaspoon coarse salt
  • 2 cups chopped cooked turkey breast
  • 3/4 cup sliced celery
  • 6 radishes, sliced
  • 3 green onions, sliced
  • 3 tablespoons toasted slivered almonds
  • 4 (8- to 10-inch) whole-grain tortillas
  • 1 tablespoon fresh basil

Combine vinegar, sugar, sesame seeds, sesame oil and salt; mix well, then chill. Combine turkey, celery, radishes, onions and almonds. Drizzle dressing over turkey mixture and toss to coat. Spoon evenly onto tortillas, sprinkle with divided basil and wrap. Cut each wrap in half and serve immediately.

Per wrap: 316 calories, 27 grams protein, 11 grams fat (31% calories from fat), 2.2 grams saturated fat, 27 grams carbohydrate, 60 milligrams cholesterol, 622 milligrams sodium, 5 grams fiber.

Saturday: Easy Entertaining

For a change of pace, invite your guests for MEDITERRANEAN SHRIMP. Serve with TOMATO CAPER SALAD: Mix together 2 tablespoons rinsed capers, 2 tablespoons balsamic vinegar, 1 tablespoon olive oil, coarse salt to taste and 1/2 teaspoon black pepper. Drizzle over 2 cups halved grape tomatoes; let stand for 15 minutes to 1 hour. Sprinkle with 6 shredded basil leaves. Serve over lettuce.

Add GARLIC BREAD. For dessert, sprinkle toasted coconut over FRESH PINEAPPLE.

Shopping List

orzo pasta, olive oil, red onion, red bell pepper, fresh zucchini, shelled and deveined medium shrimp, fresh dill, black pepper, crumbled Greek feta cheese, sliced black olives, capers, balsamic vinegar, coarse salt, grape tomatoes, fresh basil, lettuce, garlic bread, coconut, fresh pineapple.

MEDITERRANEAN SHRIMP

Servings: makes 4 servings

Prep time: 20 minutes

Cook time: less than 10 minutes, plus pasta

  • 8 ounces orzo pasta
  • 1 tablespoon olive oil
  • 1 medium red onion, thinly sliced
  • 1 medium red bell pepper, thinly sliced
  • 1 medium fresh zucchini, thinly sliced
  • 1 pound shelled and deveined medium shrimp
  • 1/4 cup chopped fresh dill
  • 1/4 teaspoon freshly ground black pepper
  • 3 ounces crumbled Greek feta cheese
  • 1/4 cup sliced black olives

Cook pasta according to package directions. Meanwhile, heat oil in a large skillet on medium. Add onion and bell pepper. Cook 4 minutes or until softened. Stir in zucchini; cook 2 minutes or until almost tender. Stir in shrimp, dill and black pepper. Cover and cook 2 to 3 minutes or until shrimp is opaque. Spoon over pasta; sprinkle with cheese and olives as you serve.

Per serving: 416 calories, 27 grams protein, 11 grams fat (24% calories from fat), 4.1 grams saturated fat, 51 grams carbohydrate, 162 milligrams cholesterol, 522 milligrams sodium, 4 grams fiber.

health

7 Day Menu Planner for November 09, 2025

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

Sunday: Family

APRICOT-WALNUT CHICKEN THIGHS are worthy of a family feast. Serve the savory dish with COUSCOUS and STEAMED SNOW PEAS. Add SOURDOUGH BREAD. For dessert, make or buy a CHERRY COBBLER.

Plan

Save enough cobbler for Tuesday.

Shopping List

all-fruit apricot jam, gingersnaps, walnuts, coarse salt, boneless skinless chicken thighs, cooking spray, olive oil, canned apricot halves, fresh mint, couscous, snow peas, sourdough bread, cherry cobbler.

APRICOT-WALNUT CHICKEN THIGHS

Servings: makes 4 servings

Prep time: less than 15 minutes

Cook time: 35 minutes

  • 1 1/2 cups gingersnap cookie crumbs (see note)
  • 1/4 cup finely chopped walnuts
  • 1/2 teaspoon coarse salt
  • 8 boneless, skinless chicken thighs
  • 1/2 cup all-fruit apricot jam
  • 4 teaspoons olive oil, divided
  • Canned apricot halves for garnish
  • Mint sprigs for garnish

Heat oven to 350 degrees. Place crumbs, walnuts and salt on a plate and mix well. Dip chicken into jam, then dredge in crumb mixture, coating both sides. On baking sheet coated with cooking spray, place chicken. Drizzle 1/2 teaspoon oil on each thigh. Bake 35 minutes or until internal temperature reaches 165 degrees. Arrange chicken on serving plate and garnish with apricot halves and mint sprigs.

Note: To make crumbs, place gingersnaps in a resealable bag and crush with a mallet, or use a blender or food processor.

Per serving: 595 calories, 42 grams protein, 26 grams fat (40% calories from fat), 5.7 grams saturated fat, 46 grams carbohydrate, 208 milligrams cholesterol, 624 milligrams sodium, 2 grams fiber.

Monday: Kids

Make HOT DOG WRAPS for the kids by wrapping cooked hot dogs (lowest sodium and fat), along with relish and mustard (and their other favorite toppings), in warmed whole-grain flour tortillas.

Serve with canned VEGETARIAN BAKED BEANS. Add BABY CARROTS with some RANCH DRESSING for dipping.

FROZEN BANANAS are a kid-friendly dessert: For 1 serving, freeze an unpeeled banana, then peel and grate through the coarse holes on a box grater. Top with a little chocolate sauce or chocolate-hazelnut topping.

Shopping List

lowest-sodium and lowest-fat hot dogs, relish, mustard, whole-grain flour tortillas, canned vegetarian baked beans, baby carrots, ranch dressing, bananas, chocolate sauce or chocolate-hazelnut topping.

Tuesday: Express

MEATBALLS WITH SWEET AND SOUR SAUCE will be on the table in a hurry. Prepare frozen turkey meatballs according to directions. For the sauce, combine 1/2 cup all-fruit apricot preserves, 2 tablespoons seasoned rice wine vinegar and 2 tablespoons lower-sodium soy sauce; mix well. Just before serving, transfer meatballs to a serving dish. Add sauce; toss gently to coat. Stir in 1/2 cup bite-size pieces of fresh pineapple. Serve over RICE. Add deli COLESLAW and WHOLE-GRAIN ROLLS. For dessert, warm the leftover COBBLER and top with VANILLA ICE CREAM.

Plan

Prepare Wednesday's chili tonight if time permits. Buy enough coleslaw and save enough ice cream for Wednesday. Prepare enough rice for Friday.

Shopping List

frozen turkey meatballs, all-fruit apricot preserves, seasoned rice wine vinegar, lower-sodium soy sauce, fresh pineapple, rice, deli coleslaw, whole-grain rolls, vanilla ice cream.

Wednesday: Meatless

VEGETABLE CHILI POT is a tasty reason to skip meat tonight. Serve with leftover COLESLAW and CORNBREAD (from mix). Top leftover ICE CREAM with warmed CARAMEL SAUCE.

Plan

Save enough chili for Thursday.

Shopping List

shredded carrots, instant brown rice, canned reduced-sodium black beans, canned diced tomatoes with green chiles, no-salt-added vegetable broth, dried minced onion, chipotle or regular chili powder, Italian seasoning, cumin, reduced-fat sour cream, cornbread mix, caramel sauce.

VEGETABLE CHILI POT

Servings: makes about 10 cups

Prep time: 10 minutes

Cook time: 30 minutes

  • 1 cup shredded carrots
  • 2 cups instant brown rice
  • 2 (15-ounce) cans reduced-sodium black beans, rinsed
  • 2 (14 1/2-ounce) cans diced tomatoes with green chiles
  • 2 1/2 cups no-salt-added vegetable broth or water
  • 1/3 cup dried minced onion
  • 1 teaspoon chipotle or regular chili powder
  • 1 teaspoon Italian seasoning
  • 1 teaspoon cumin
  • Reduced-fat sour cream for garnish

Combine carrots, rice, beans, tomatoes, broth or water, onion, chili powder, Italian seasoning and cumin in a microwave-safe bowl. Cover and microwave on high (100% power) for 10 minutes, then on medium (50% power) for 20 minutes or until vegetables are softened. Garnish with sour cream.

Per cup: 167 calories, 7 grams protein, 1 gram fat (4% calories from fat), no saturated fat, 33 grams carbohydrate, no cholesterol, 356 milligrams sodium, 6 grams fiber.

Thursday: Heat and Eat

CHILI over POLENTA will be a favorite quick meal. Brown about 3/4 pound lean ground beef; drain. Add the cooked beef to the leftover chili and heat through. Meanwhile, slice and heat 1 (16-ounce) package refrigerated polenta according to directions. To serve, place heated polenta slices on plates and top with chili.

On the side, add deli CARROT SALAD and BISCUITS. For dessert, SLICED PEACHES are all you need.

Shopping List

lean ground beef, refrigerated polenta, deli carrot salad, biscuits, sliced peaches.

Friday: Budget

Save some money with delicious UNSTUFFED CABBAGE: Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Cook 12 ounces ground turkey or chicken about 4 minutes or until no longer pink; drain. Add 3 cups coarsely shredded cabbage (about 1 pound); cover and cook 3 minutes or until wilted. Add 2 (14 1/2-ounce) cans diced tomatoes with garlic and onion, 1/2 cup raisins, 2 tablespoons fresh lemon juice, 1 tablespoon packed light brown sugar, 1 tablespoon fresh dill, 1/2 teaspoon allspice and 1/2 teaspoon pepper; bring to a boil. Reduce heat, cover and simmer 5 minutes to blend flavors.

Serve with leftover RICE, a ROMAINE SALAD and RYE BREAD. For dessert, CHUNKY APPLESAUCE sprinkled with cinnamon will taste good.

Shopping List

canola oil, ground turkey or chicken, cabbage, canned diced tomatoes with garlic and onion, raisins, lemon, light brown sugar, fresh dill, allspice, pepper, romaine, rye bread, chunky applesauce, cinnamon.

Saturday: Easy Entertaining

Invite some pals for TOP SIRLOIN STEAK WITH ASPARAGUS AND TOMATO ORZO. Add STEAMED FRESH BROCCOLI, a MIXED GREEN SALAD and a BAGUETTE.

Simple and delicious, BROILED HONEY PEARS are the perfect dessert: Peel, halve and core pears. Score pear halves and place on baking pan. Drizzle with some honey and shaved Parmesan cheese; broil until cheese melts.

Shopping List

pepper, boneless beef top sirloin steak, coarse salt, lower-sodium beef broth, dry red wine, plum tomatoes, capers (optional), garlic, orzo, asparagus, fresh broccoli, mixed greens, baguette, fresh pears, honey, Parmesan cheese.

TOP SIRLOIN STEAK WITH ASPARAGUS AND TOMATO ORZO

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 21 to 25 minutes for beef plus orzo

  • 1/4 teaspoon pepper
  • 1 boneless beef top sirloin steak, cut 1 inch thick (about 1 1/2 pounds)
  • Coarse salt
  • 1/3 cup lower-sodium beef broth
  • 1/3 cup dry red wine
  • 1 1/2 cups diced plum tomatoes
  • 4 teaspoons capers (optional)
  • 3 cloves garlic, minced
  • 1 cup uncooked orzo pasta
  • 1/2 pound asparagus, cut into 1-inch pieces

Press pepper evenly onto steak. Heat a large nonstick skillet on medium. Place steak in skillet; cook 15 to 18 minutes for medium-rare to medium doneness, turning occasionally. Season with salt to taste. Remove from skillet; keep warm. Add broth and wine to skillet; increase heat to medium-high. Cook and stir 1 to 2 minutes or until brown bits attached to skillet are dissolved. Add tomatoes, capers (if desired) and garlic; cook and stir 6 to 7 minutes or until thickened.

Meanwhile, cook pasta according to package directions, using salt in the water. Add asparagus during last 3 minutes of cooking time. Drain. Toss with half of the tomato mixture. Carve steak crosswise into slices. Serve steak over pasta. Spoon remaining tomato mixture over steak.

Per serving: 256 calories, 26 grams protein, 5 grams fat (16% calories from fat), 1.6 grams saturated fat, 25 grams carbohydrate, 56 milligrams cholesterol, 56 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for November 02, 2025

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

Sunday: Family

This ITALIAN BEEF AND BEAN STEW is just right for a fall family meal. Serve it with a MIXED GREEN SALAD. Add sliced ITALIAN BREAD.

Make the oldie-but-goodie WORLD'S EASIEST CHOCOLATE CAKE for dessert: Heat oven to 350 degrees. Coat bottom of a 9-by-13-inch baking pan with cooking spray. In a large bowl, mix together 1 egg white, 1 (12-ounce) can diet cola and 1 (2-layer size) package chocolate cake mix until moistened. Pour mixture into pan; bake 30 minutes or until toothpick comes out clean in center of cake. Garnish with light whipped cream.

Tip

This ITALIAN BEEF AND BEAN STEW is just right for a fall family meal. Serve it with a MIXED GREEN SALAD. Add sliced ITALIAN BREAD.

Make the oldie-but-goodie WORLD'S EASIEST CHOCOLATE CAKE for dessert: Heat oven to 350 degrees. Coat bottom of a 9-by-13-inch baking pan with cooking spray. In a large bowl, mix together 1 egg white, 1 (12-ounce) can diet cola and 1 (2-layer size) package chocolate cake mix until moistened. Pour mixture into pan; bake 30 minutes or until toothpick comes out clean in center of cake. Garnish with light whipped cream.

Plan

Save enough cake for Monday.

Shopping List

dried bean soup mix with seasoning packet, beef stew meat, canned lower-sodium beef broth, sun-dried tomato pesto sauce or spread, salt, pepper, mixed greens, Italian bread, cooking spray, egg, diet cola, chocolate cake mix, light whipped cream.

ITALIAN BEEF AND BEAN STEW

Servings: makes 6 servings

Prep time: overnight to soak beans; then 10 minutes

Cook time: high 5 to 6 hours or low 6 to 7 hours

  • 1 package (12 to 14 ounces) dried bean soup mix with seasoning packet
  • 2 pounds beef stew meat, cut into 1-inch pieces
  • 1 (14 1/2-ounce) can lower-sodium beef broth
  • 1 cup water
  • 1/2 cup sun-dried tomato pesto sauce or spread
  • Salt and pepper to taste

Pick over beans to remove any grit or shriveled and broken beans; reserve seasoning packet. Cover beans with water in large bowl and soak overnight in refrigerator. Drain beans and rinse. Place beans, meat, broth, water and contents of seasoning packet in 4 1/2- to 5 1/2-quart slow cooker. Cover and cook on high 5 to 6 hours or on low 6 to 7 hours or until beans are tender and beef is fork-tender. (No stirring is necessary during cooking.) Stir in pesto; mix well. Season to taste with salt and pepper. Serve topped with additional pesto, if desired.

Per serving: 507 calories, 43 grams protein, 17 grams fat (32% calories from fat), 5.1 grams saturated fat, 39 grams carbohydrate, 96 milligrams cholesterol, 482 milligrams sodium, 19 grams fiber.

Monday: Express

Make it quick tonight with REUBEN WRAPS: Spread burrito-size flour tortillas with reduced-fat or regular Thousand Island dressing. Top with deli coleslaw and thinly sliced corned beef and Swiss cheese slices. Roll and cut in half on a bias. Eat as is or warmed in microwave.

Serve with deli GERMAN POTATO SALAD and DILL PICKLES. Top leftover CAKE with VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

burrito-size flour tortillas, reduced-fat or regular Thousand Island dressing, deli coleslaw, sliced corned beef, Swiss cheese slices, deli German potato salad, dill pickles, vanilla ice cream.

Tuesday: Meatless

Try a frozen NO-MEAT LASAGNA for an easy meal. Serve with a ROMAINE SALAD and GARLIC BREAD. For dessert, top fresh PINEAPPLE with toasted COCONUT.

Tip

Try a frozen NO-MEAT LASAGNA for an easy meal. Serve with a ROMAINE SALAD and GARLIC BREAD. For dessert, top fresh PINEAPPLE with toasted COCONUT.

Shopping List

any frozen no-meat lasagna, romaine lettuce, garlic bread, fresh pineapple, coconut.

Wednesday: Budget

Try TURKEY BURGERS WITH FETA AND HERBS to put a new spin on the usual burgers. Serve with OVEN FRIES (from frozen). Buy TAPIOCA PUDDING for dessert.

Plan

Save 2 burgers and some pudding for Thursday night.

Shopping List

ground turkey (not turkey breast), part-skim ricotta cheese, fresh parsley, coarse salt, pepper, crumbled Greek feta cheese, canola oil, whole-grain hamburger buns, lettuce, tomatoes, red onion, dill pickle slices, frozen oven fries, tapioca pudding.

TURKEY BURGERS WITH FETA AND HERBS

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 20 to 26 minutes; standing time: 5 minutes

  • 2 1/4 pounds ground turkey (not turkey breast)
  • 6 ounces (1/2 cup) part-skim ricotta cheese
  • 3 tablespoons minced fresh parsley
  • 1 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 3 ounces (1/2 cup) crumbled Greek feta cheese
  • 1 1/2 tablespoons canola oil
  • 4 whole-grain hamburger buns
  • Lettuce, tomatoes, red onion, dill pickle slices for garnish

Break turkey into small pieces in a large bowl; add ricotta cheese, parsley, salt and pepper. Using your hands, knead mixture until thoroughly combined. Gently mix in feta until just combined. Divide mixture into 6 portions, forming each into a loose ball. Pat lightly into 3/4-inch-thick patties. Heat oil in a large nonstick skillet on medium until just smoking. Cook 3 to 4 minutes. Turn; cook 3 to 4 more minutes or until lightly browned. Reduce heat to low, partially cover and continue to cook 14 to 18 minutes or until internal temperature reaches 160 degrees. Transfer to plate; let stand 5 minutes. Serve on buns with lettuce, tomatoes, red onions and dill pickle slices.

Per serving (1 patty, 1 bun): 402 calories, 51 grams protein, 12 grams fat (27% calories from fat), 6.8 grams saturated fat, 24 grams carbohydrate, 92 milligrams cholesterol, 777 milligrams sodium, 2 grams fiber.

Thursday: Heat and Eat

You can have TURKEY PITAS ready in no time: Stuff whole-grain pitas with 2 heated and crumbled leftover turkey burgers. Mix some plain yogurt with chopped cucumbers and spoon into pitas.

Add BAKED CHIPS. Top warmed leftover TAPIOCA PUDDING with chocolate sauce for dessert.

Shopping List

whole-grain pitas, plain yogurt, cucumbers, baked chips, chocolate sauce.

Friday: Kids

Round up the gang for SMOKEY JOE'S COWBOY QUESADILLAS: Spread 2 tablespoons salsa over each of 4 burrito-size tortillas; top each with 1/4 cup chopped smoked turkey, 2 tablespoons frozen corn (thawed), 1 tablespoon chopped fresh cilantro and 3 tablespoons shredded Monterey Jack cheese. Top each with another tortilla and press down. Heat a nonstick skillet on medium. Add 1 quesadilla to skillet; cook 2 minutes on each side or until crisp. Repeat with remaining quesadillas. Cut each one into 6 wedges.

Serve with CELERY STICKS. Dip APPLE SLICES into VANILLA YOGURT for dessert.

Shopping List

salsa, burrito-size tortillas, smoked turkey, frozen corn, fresh cilantro, shredded Monterey Jack cheese, celery, apples, vanilla yogurt.

Saturday: Easy Entertaining

Serve your guests ASIAN GLAZED SALMON: For the glaze, combine 1/3 cup packed light brown sugar, 2 tablespoons lower-sodium soy sauce and 1 tablespoon Dijon mustard. Set aside, reserving 2 tablespoons for sauce. Place 4 (5-ounce) skinless salmon fillets on unheated rack of broiler pan coated with cooking spray. Broil 4 inches from heat 8 to 12 minutes or until fish is opaque throughout; carefully turn halfway through cooking time. Brush with glaze during last 2 to 3 minutes of broiling. For sauce, combine reserved glaze with 3 tablespoons rice vinegar; serve sauce with salmon.

Alongside, ROASTED RED POTATOES and BUTTERED SLICED CARROTS WITH PARSLEY are colorful. Add a RED-TIPPED LETTUCE SALAD and CRUSTY BREAD. For dessert, RUM-RAISIN BANANA SAUCE OVER (leftover) ICE CREAM will be a welcome finish.

Shopping List

light brown sugar, lower-sodium soy sauce, Dijon mustard, skinless salmon fillets, cooking spray, rice vinegar, red potatoes, butter, fresh carrots, fresh parsley, red-tipped lettuce, crusty bread, rum or rum extract, golden raisins, bananas.

RUM-RAISIN BANANA SAUCE OVER ICE CREAM

Servings: makes 4 servings

Prep time: 5 minutes

Cook time: less than 5 minutes

  • 1/2 cup packed light brown sugar
  • 3 tablespoons water
  • 1 tablespoon rum (or 1/2 teaspoon rum extract)
  • 1/4 cup golden raisins
  • 1 teaspoon butter
  • 4 small, firm-ripe bananas, halved crosswise then lengthwise
  • 2 cups vanilla ice cream

In a large nonstick skillet, combine sugar, water and rum or extract. Cook, stirring, over medium-high heat for 2 minutes until mixture comes to a boil. Stir in raisins; reduce heat to medium. Stir in butter; simmer 1 minute. Remove from heat. Add bananas. Baste bananas until evenly coated. Serve warm in a stemmed dessert dish with ice cream.

Per serving: 380 calories, 4 grams protein, 9 grams fat (20% calories from fat), 5.2 grams saturated fat, 74 grams carbohydrate, 32 milligrams cholesterol, 71 milligrams sodium, 4 grams fiber.

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