Menu planner: Vary your routine with very berry trifles

Very berry trifles

Servings: 4

Preparation time: less than 15 minutes

INGREDIENTS

1 cup fat-free cottage cheese

1/3 cup packed light brown sugar

1/2 teaspoon pure vanilla extract

2 cups 1/2-inch cubed pound cake

3 cups mixed berries

In a blender or food processor, combine cottage cheese, sugar and vanilla; process 1 to 2 minutes or until completely silky and smooth. Place 1/4 cup cake cubes in each of 4 (8-ounce) glasses or goblets. Top with about 2 tablespoons of fruit followed by 1 to 2 tablespoons brown sugar cream. Repeat layers. Top with remaining fruit. Serve immediately or cover and refrigerate until serving time.

Per serving: 377 calories, 11 gram protein, 10 grams fat (23 percent calories from fat), 5.2 grams saturated fat, 63 grams carbohydrate, 84 milligrams cholesterol, 428 milligrams sodium, 5 grams fiber. Carb count: 4.

Chili with green salsa

Servings: about 5 1/2 cups

Preparation time: 10 minutes

Cooking time: about 10 minutes

INGREDIENTS

1 tablespoon canola oil

12 ounces chicken breast tenders, cut into 1/2-inch pieces

2 (15- to 19-ounce) cans rinsed reduced-sodium white beans

1 3/4 to 2 cups mild to medium green salsa

1/4 cup chopped fresh cilantro

1/2 cup unsalted chicken broth

1 cup quartered grape tomatoes

Heat oil in a large nonstick skillet on medium-high. Cook chicken, stirring constantly, 3 to 4 minutes or until it is no longer pink. Add beans, salsa, cilantro and broth or water; cook 5 minutes longer to blend flavors, stirring occasionally. Top with tomatoes and serve.

Per cup: 248 calories, 19 gram protein, 5 grams fat (19 percent calories from fat), 0.6 gram saturated fat, 29 grams carbohydrate, 40 milligrams cholesterol, 675 milligrams sodium, 6 grams fiber. Carb count: 2.

Salmon with pesto

Servings: 4

Preparation time: less than 10 minutes

Cooking time: about 10 minutes

INGREDIENTS

4 (5- to 6-ounce) salmon fillets

3 tablespoons low-fat mayonnaise

2 tablespoons basil pesto

2 tablespoons panko bread crumbs

1 tablespoon freshly grated parmesan cheese

Place salmon, skin down, on the rack of broiler pan coated with cooking spray; tuck under thinner ends. Broil 4 inches from heat, 4 to 6 minutes per half-inch of salmon. (If salmon is 1 inch thick or more, turn skin side up halfway through cooking time.) Meanwhile, combine mayonnaise and pesto. Combine crumbs and cheese separately. Spoon mayonnaise mixture over fish; sprinkle with crumb mixture. Broil 1 to 2 more minutes.

Per serving: 244 calories, 31 gram protein, 10 grams fat (39 percent calories from fat), 1.8 grams saturated fat, 5 grams carbohydrate, 67 milligrams cholesterol, 325 milligrams sodium, no fiber. Carb count: 0.5.

Lemon couscous

Cook 1 1/2 cups couscous according to package directions; fluff with a fork. Stir in 1 tablespoon grated lemon zest (yellow part only) and 1/4 cup chopped fresh parsley.

Lamb sandwiches

Spread focaccia with a thin layer of low-fat mayonnaise. Top with sliced lamb, roasted red peppers (from a jar), crumbled Greek feta cheese and a red-tipped lettuce leaf.

Spaghetti with broccoli

Cook 1 pound broccoli florets in boiling water 2 to 3 minutes or until tender; drain and set aside. In a Dutch oven, heat 1 tablespoon olive oil. Add 1 medium-sliced onion; cook 5 minutes or until golden. Add 2 ounces sliced prosciutto (cut into strips); mix well. Add 4 1/4 cups water and bring to a boil. Stir in 12 ounces broken spaghetti; return to boiling and cook 4 minutes; turn off heat and add drained broccoli; cover and let stand 3 minutes. Drain until preferred consistency. (Mixture will be soupy.) Ladle into bowls; top with freshly grated pecorino cheese.

Quesadillas

Combine 1 cup shredded reduced-fat cheddar cheese, 1/4 cup crumbled goat cheese, 1/4 cup chopped fresh cilantro, 1/2 to 1 teaspoon chili powder and 1 (15-ounce) can rinsed reduced-sodium black beans. Spread 3/4 cup bean mixture over each of 4 (6-inch) whole-grain tortillas. Top with another tortilla; press down lightly. In a nonstick skillet, heat each quesadilla 2 minutes on each side on medium-high or until browned. Cut each one into wedges.

Cheese-stuffed crepes

Heat oven to 375 degrees. Spoon 1 cup (of 2 cups) red pasta sauce into a 9-by-13-inch baking dish. In a bowl, mix 4 cups low-fat ricotta cheese, 1/2 cup freshly grated parmesan cheese, 1/4 cup chopped fresh basil, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper. Divide and spread mixture into center of 8 crepes. Roll; place crepes, seam down, into prepared dish. Spread 1 cup pasta sauce over crepes. Cover dish loosely with foil and bake 20 minutes. Remove foil. Bake 5 more minutes or until bubbly.