health

7 Day Menu Planner for November 23, 2025

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

Sunday: Family

Take the family on a culinary trip and enjoy SOUTHWESTERN PORK KEBABS. In a large resealable plastic bag, toss together 8 boneless top-loin pork chops (cut into 1-inch cubes), 8 tablespoons (1/2 cup) reduced-sodium or regular taco seasoning mix, 1 red bell pepper and 1 large onion (each cut into 1-inch pieces) until evenly coated. Alternately thread pork cubes with bell pepper and onion onto 8 skewers. Grill on medium-high 8 to 10 minutes, turning occasionally, or until pork is browned and reaches 145 degrees.

Serve with MARMALADE SWEET POTATOES. Cut 2 medium peeled sweet potatoes into bite-size pieces and cook in water to cover for 15 minutes or until tender; drain. Stir in 2 tablespoons orange marmalade and 1 tablespoon butter, and toss to coat. On the side, add GREEN PEAS (from frozen), a MIXED GREEN SALAD and DINNER ROLLS. For dessert, top GINGERBREAD (from mix) with light WHIPPED CREAM.

Plan

Prepare enough kebabs and save some gingerbread for Monday.

Shopping List

boneless top-loin pork chops, reduced-sodium or regular taco seasoning mix, red bell pepper, onion, sweet potatoes, orange marmalade, butter, frozen green peas, salad greens, dinner rolls, gingerbread mix, light whipped cream.

Monday: Heat and Eat

STUFFED PITAS will be quick and easy. Heat, chop and stuff leftover kebabs into whole-grain pitas coated with honey mustard dressing. Serve with RICE tossed with fresh chopped parsley. Alongside, add SLICED CUCUMBERS in cider vinegar. Warm the leftover GINGERBREAD for dessert.

Shopping List

whole-grain pitas, honey mustard dressing, rice, fresh parsley, cucumbers, cider vinegar.

Tuesday: Kids

BAKED PASTA has "kids" written all over it for its mild flavor and simple preparation. Serve it with CARROT AND CELERY STICKS and SOFT ROLLS. For dessert, make instant CHOCOLATE PUDDING with 1% milk and let the kids stir sliced bananas into the pudding.

Shopping List

cooking spray, 95% lean ground beef, onion, garlic, coarse salt, pepper, jar no-salt-added or regular red pasta sauce, refrigerated vegetable or herb-filled tortellini, 50% reduced-fat cheddar cheese, fresh parsley, carrots, celery, soft rolls, instant chocolate pudding, 1% milk, bananas.

BAKED PASTA

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: about 45 minutes

  • 1/2 pound 95% lean ground beef
  • 1/2 cup chopped onion
  • 2 cloves minced garlic
  • Coarse salt and pepper to taste
  • 1 (24- to 26-ounce) jar no-salt-added or regular red pasta sauce
  • 1/2 cup water
  • 1 (9-ounce) package refrigerated vegetable or herb-filled tortellini
  • 1/2 cup shredded 50% reduced-fat cheddar cheese
  • Chopped fresh parsley for garnish

Heat oven to 350 degrees. Coat a 7-by-11-inch baking dish with cooking spray. In a large nonstick skillet, cook beef, onion and garlic on medium for 8 minutes or until beef is no longer pink. Drain well and season with salt and pepper to taste. Stir in pasta sauce and water. Arrange pasta evenly on bottom of dish. Spoon beef mixture evenly over pasta; sprinkle cheese evenly over beef mixture. Cover with nonstick foil; bake 30 minutes. Uncover and bake 5 more minutes. Garnish with parsley.

Per serving: 388 calories, 27 grams protein, 12 grams fat (27% calories from fat), 4.8 grams saturated fat, 45 grams carbohydrate, 66 milligrams cholesterol, 923 milligrams sodium, 6 grams fiber.

Wednesday: Express

You'll be eating MEATBALL STROGANOFF in no time. Whisk 1 (1 1/2-ounce) package stroganoff sauce mix into 2 cups water to blend. Pour into a large skillet. Add 1 (1 1/2-pound) package fully cooked frozen turkey meatballs (thaw first) and bring to a boil. Reduce heat, cover and simmer, stirring occasionally, 10 to 15 minutes or until meatballs are hot. Remove from heat; stir in 1 cup reduced-fat sour cream. Serve over NOODLES. Sprinkle with chopped fresh parsley if desired. Add a packaged GREEN SALAD and CRUSTY ROLLS. Fresh PINEAPPLE is dessert.

Shopping List

packaged stroganoff sauce mix, packaged fully cooked frozen turkey meatballs, reduced-fat sour cream, noodles, fresh parsley, packaged green salad, crusty rolls, fresh pineapple.

Thursday: Meatless

Enjoy a low-cost, no-meat dinner with SPINACH BAKED PENNE. Heat oven to 350 degrees. Cook 10 ounces penne pasta according to directions; drain. In a 2-quart baking dish, combine cooked pasta and 1 (14 1/2-ounce) can Italian-style stewed tomatoes; mix well. Top with 1 (16-ounce) package frozen creamed spinach (thawed); sprinkle top with freshly grated Parmesan. Cover tightly. Bake 40 minutes. Add GREEN BEANS and GARLIC TOAST. Munch on RED AND GREEN GRAPES for dessert.

Shopping List

penne pasta, canned Italian-style stewed tomatoes, frozen creamed spinach, Parmesan, green beans, garlic toast, red and green grapes.

Friday: Budget

CORN and POTATO CHOWDER is perfect for a chilly fall evening. Serve over BROWN RICE for added fiber and flavor. Add a GRILLED HAM AND CHEESE SANDWICH alongside. Make dessert easy with KIWIFRUIT.

Shopping List

bacon, onion, carrots, potatoes, celery, coarse salt, pepper, vegetable broth, frozen corn, can cream-style corn, 2% milk, flour, green onions, brown rice, ham, cheese, bread, kiwifruit.

CORN AND POTATO CHOWDER

Servings: makes 6 cups

Prep time: 15 minutes

Cook time: 35 minutes

  • 2 slices bacon, chopped
  • 1 cup chopped onion
  • 1 cup diced carrots
  • 1 cup diced potatoes
  • 1/2 cup chopped celery
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 2 cups unsalted vegetable broth
  • 1 3/4 cups frozen corn
  • 1 (14.75-ounce) can cream-style corn
  • 1 cup 2% milk
  • 2 tablespoons flour
  • 1/4 cup sliced green onions

Heat a large saucepan and cook bacon until crispy. Transfer bacon to paper towel, leaving bacon fat in pan. Cook onion, carrots, potatoes, celery, coarse salt and pepper in bacon fat until vegetables are tender-crisp, about 5 minutes. Add vegetable broth, corn kernels and cream-style corn. Combine milk and flour until blended and stir into soup mixture. Bring to a boil and boil until soup thickens, about 1 minute. Reduce heat and simmer until vegetables are tender, about 20 minutes, stirring occasionally. Sprinkle with green onions and reserved bacon.

Per serving: 177 calories, 6 grams protein, 3 grams fat (12% calories from fat), 0.9 gram saturated fat, 35 grams carbohydrate, 6 milligrams cholesterol, 315 milligrams sodium, 4 grams fiber.

Saturday: Easy Entertaining

There was no doubt that our guests enjoyed MOROCCAN CHICKEN -- the proof was in the clean plates! Serve the savory chicken and sauce over COUSCOUS. Add STEAMED FRESH CARROTS to the plate and a SPINACH SALAD on the side. Serve with whole-grain PITA WEDGES. Buy a COCONUT CREAM PIE for dessert.

Shopping List

fresh parsley, garlic, chicken breast tenders or cutlets, canned no-salt-added diced tomatoes, pimiento-stuffed olives, lemon, couscous, fresh carrots, fresh spinach, whole-grain pita bread, coconut cream pie.

MOROCCAN CHICKEN

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 25 to 30 minutes

  • 3/4 cup chopped fresh parsley
  • 5 minced cloves garlic
  • 1 to 1 1/4 pounds chicken breast tenders or cutlets
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes with juice
  • 1/2 cup chopped pimiento-stuffed olives
  • 1 tablespoon grated lemon rind (yellow part only)

Heat oven to 400 degrees. Combine parsley and garlic; rub over chicken. Arrange in a 9-by-13-inch baking dish. In a medium bowl, combine tomatoes and juice, olives and lemon zest; mix well. Spoon over chicken. Cover and bake 25 to 30 minutes or until chicken is no longer pink. Serve chicken and sauce immediately.

Per serving: 192 calories, 27 grams protein, 5 grams fat (26% calories from fat), 1 gram saturated fat, 7 grams carbohydrate, 83 milligrams cholesterol, 509 milligrams sodium, 2 grams fiber.

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.

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