Menu planner: No fish story — braised cod peperonata won’t disappoint

Braised cod peperonata

Servings: 4

Preparation time: 15 minutes

Cooking time: about 20 minutes

INGREDIENTS

2 tablespoons extra virgin olive oil, plus extra for serving

1 onion, halved and thinly sliced

2 red bell peppers, seeded and thinly sliced

1/2 teaspoon coarse salt, plus more to taste

4 cloves minced garlic

2 teaspoons paprika

1 (14.5-ounce) can no-salt-added diced tomatoes, drained

1/2 cup dry white wine

1 teaspoon minced fresh thyme, or 1/4 teaspoon dried

4 (6- to 8-ounce) skinless cod fillets, 1 to 1 1/2 inches thick

Black pepper to taste

2 tablespoons chopped fresh basil

Sherry or balsamic vinegar to taste

Heat oil in a Dutch oven on medium until shimmering. Add onion, bell peppers and 1/2 teaspoon salt; cook 5 minutes or until vegetables are softened. Stir in garlic and paprika; cook 30 seconds or until fragrant. Stir in tomatoes, wine and thyme; bring to a simmer. Season cod with salt and pepper to taste. Nestle cod into pot and spoon some sauce over fish. Cover, reduce heat to medium-low and cook about 10 minutes or until fish flakes apart when gently prodded with paring knife and internal temperature reaches 140 degrees. Season sauce with additional salt and pepper to taste. Sprinkle with basil and sherry (or vinegar) and drizzle with extra oil before serving. (Adapted from “Cook It in Your Dutch Oven,” America’s Test Kitchen.)

Per serving: 255 calories, 29 grams protein, 8 grams fat (29 percent calories from fat), 1.2 grams saturated fat, 13 grams carbohydrate, 65 milligrams cholesterol, 349 milligrams sodium, 3 grams fiber. Carb count: 1.

Cinnamon apple tart

Servings: 10

Preparation time: 10 minutes

Cooking time: 30 minutes

INGREDIENTS

1 refrigerated pie crust

2 (10- to 12-ounce) packages frozen cinnamon apples, partially thawed

1 teaspoon freshly grated lemon peel

1/8 teaspoon cinnamon

1 egg white, lightly beaten

2 teaspoons sugar

Heat oven to 375 degrees. Unfold crust and place on nonstick foil and then onto a baking sheet; press out folds. In a large bowl, combine apples and lemon peel. Spoon onto crust, leaving a 1 1/2-inch border; sprinkle apples with cinnamon. Fold edges over filling, making pleats as you go. Brush edges of pastry with egg white; sprinkle with sugar. Bake 30 minutes or until crust is golden. Use a spatula and transfer to a platter. Serve warm or at room temperature.

Per serving: 144 calories, 1 gram protein, 6 grams fat (33 percent calories from fat), 2.4 grams saturated fat, 24 grams carbohydrate, 2 milligrams cholesterol, 116 milligrams sodium, 1 gram fiber. Carb count: 1.5.

Chicken parmigiana-style meatloaf

Servings: 6 to 8

Preparation time: 15 minutes

Cooking time: 8 hours on low

INGREDIENTS

1 pound ground chicken (or turkey) breast

1 medium onion, finely diced

2 eggs, lightly beaten

1/2 cup dry bread crumbs

1 tablespoon Italian seasoning

2 to 3 teaspoons garlic powder

1 cup no-salt-added marinara sauce, divided

1 1/2 cups shredded part-skim mozzarella cheese, divided

In a large mixing bowl, combine chicken or turkey, onion, eggs, bread crumbs, Italian seasoning, garlic powder, 1/2 cup marinara sauce and 1/2 cup cheese. Using hands, mix lightly but well and press into a 9-by-5-by-3-inch loaf pan. Place loaf pan in an oval (4-quart or 6-quart) slow cooker. Spread the remaining marinara sauce on top; sprinkle with remaining cheese. Cover; cook on low 8 hours or until internal temperature is 165 degrees.

NOTE: If you don’t have a 4-quart or 6-quart slow cooker, make a loaf “pan” from double layers of heavy-duty foil to fit your cooker.

Per serving: 242 calories, 27 grams protein, 9 grams fat (34 percent calories from fat), 3.9 grams saturated fat, 13 grams carbohydrate, 129 milligrams cholesterol, 388 milligrams sodium, 1 gram fiber. Carb count: 1.

Swiss steak

Heat oven to 350 degrees. Cut 2 pounds (1/2-inch thick) boneless beef round steak (visible fat removed) into 8 serving-size pieces. Place in a 13-by-9-inch baking dish coated with cooking spray. Sprinkle with 1/4 teaspoon pepper. Top with 1 thinly sliced medium onion, 8 ounces sliced fresh mushrooms and 1 (8-ounce) can no-salt-added tomato sauce. Cover and bake 1 hour 15 minutes or until steak is tender.

Meatless pizza with peppers

Heat oven to 450 degrees. Place 1 (12-inch) ready-to-heat whole-grain pizza crust on a baking sheet. Sprinkle with 1 cup (of 2 cups total) shredded reduced-fat cheese blend, half a (1-pound) bag (thawed and drained) frozen pepper stir-fry mix (green, red and yellow peppers and onions) and the other 1 cup cheese. Bake 15 minutes or until crust is crisp and cheese is melted and bubbly. Slice and serve.