Menu Planner: Buttery green beans with glazed pecans can be part of a sumptuous meal

Buttery green beans with glazed pecans

Servings: 8

Preparation time: 15 minutes

Cooking time: less than 15 minutes

INGREDIENTS

1 tablespoon olive oil

1/2 cup chopped red onion

2 cloves garlic, minced

1 teaspoon dried marjoram

3/4 teaspoon coarse salt

1/2 teaspoon pepper

1/3 cup dry white wine or unsalted chicken broth

2 pounds fresh green beans, trimmed

2 tablespoons butter

1/2 cup glazed pecans

Heat oil in a large nonstick skillet on medium high. Cook onion, garlic, marjoram, salt and pepper 2 minutes or until onion is just beginning to soften. Add wine; cook 1 minute. Stir in green beans; cook 8 minutes or until softened, stirring occasionally. Add butter and stir until melted and beans are evenly coated. Transfer to a serving dish; top with pecans and serve.

Per serving: 120 calories, 3 grams protein, 8 grams fat (52 percent calories from fat), 2.4 grams saturated fat, 12 grams carbohydrate, 8 milligrams cholesterol, 244 milligrams sodium, 4 grams fiber. Carb count: 1.

Portobello mushroom stew

Servings: 4

Preparation time: 20 minutes

Cooking time: less than 40 minutes

INGREDIENTS

1 large onion, chopped

1 tablespoon chopped fresh rosemary, or 1 teaspoon dried

2 tablespoons olive oil, divided

2 (6-ounce) packages portobello mushrooms, stems removed, cut into 1/2-inch slices

1 pound whole white mushrooms, stems removed, cut into 1/4-inch slices

1 (14 1/2-ounce) can no-salt-added diced tomatoes, with liquid

3 tablespoons no-salt-added tomato paste

2 cloves garlic, minced

1 cup water

1 tablespoon dry sherry or white wine vinegar

1/2 teaspoon coarse salt

1/4 teaspoon black pepper

1/4 teaspoon crushed red pepper

Heat a large nonstick skillet coated with cooking spray on medium. Add onion and rosemary; cook 12 minutes or until onion is lightly browned. Remove to a medium bowl. Return skillet to stove, add 1 tablespoon olive oil and allow to heat. Add portobello mushrooms and cook 7 minutes or until browned. Add portobellos to onion mixture. Repeat cooking procedure with white mushrooms and remaining 1 tablespoon oil. Return onion mixture to skillet and add tomatoes, tomato paste, garlic, water and sherry; mix well. Bring to a boil; reduce heat and simmer 15 minutes. Season with salt, black pepper and crushed red pepper.

Per serving: 162 calories, 7 grams protein, 8 grams fat (38 percent calories from fat), 1.1 grams saturated fat, 20 grams carbohydrate, no cholesterol, 277 milligrams sodium, 5 grams fiber. Carb count: 1.5.

Spaghetti pie

Servings: 8

Preparation time: 15 minutes

Cooking time: about 60 minutes, plus spaghetti

INGREDIENTS

8 ounces spaghetti

1/2 pound lean ground beef

1/2 pound ground turkey breast

1/2 teaspoon coarse salt

1/4 teaspoon pepper

2 (8-ounce) cans no-salt-added tomato sauce

1 1/2 cups reduced-fat sour cream

1/2 cup green onions, chopped

1/4 cup reduced-fat cream cheese

1 cup shredded 50% light sharp cheddar cheese

Heat oven to 350 degrees. Cook spaghetti according to directions; drain and place in a 2-quart casserole dish coated with cooking spray. Meanwhile, cook beef and turkey in a large nonstick skillet over medium heat 6 minutes or until no longer pink; drain and return to skillet. Stir in salt, pepper and tomato sauce. Bring to a boil, reduce heat and simmer 20 minutes. Combine sour cream, green onions and cream cheese in a small bowl. Spread over cooked spaghetti. Top with meat mixture. Sprinkle with cheddar cheese. Cover and bake 25 minutes. Uncover and bake 5 more minutes or until cheese is bubbly.

Per serving: 316 calories, 24 grams protein, 12 grams fat (33 percent calories from fat), 6.7 grams saturated fat, 29 grams carbohydrate, 69 milligrams cholesterol, 309 milligrams sodium, 2 grams fiber. Carb count: 2.

Tex-Mex chicken

In a Dutch oven over medium heat, combine 2 cups cooked chicken or 1 (12-ounce) can chicken breast, 1 (15-ounce) can rinsed reduced-sodium pinto beans, 1 (11-ounce) can drained Mexican-style corn, 2 cups salsa and 1 (14-ounce) can unsalted chicken broth. Heat through and ladle into bowls; garnish each with a lime wedge.

Grilled shrimp with herbed polenta on the side

Bring 3 cups unsalted chicken broth and 1 tablespoon olive oil to a boil over medium-high heat. Gradually whisk in 1 cup yellow cornmeal, stirring constantly. Reduce heat and simmer, whisking often, 10 minutes or until polenta is thick. Remove from heat and stir in 2 tablespoons freshly grated parmesan cheese, 1 tablespoon finely chopped fresh flatleaf parsley and 1 tablespoon fresh basil. Serve immediately.