Menu planner: Walnut rice with cream cheese, mushrooms and spinach makes a tasty side dish

Walnut rice with cream cheese, mushrooms and spinach

Servings: 6

Preparation time: 15 minutes

Cooking time: about 10 minutes, plus rice

INGREDIENTS

2 tablespoons butter

2 cups sliced cremini mushrooms

3 ounces reduced-fat cream cheese, cubed

3 cups cooked rice

2 cups torn fresh spinach

1/2 cup grated parmesan cheese

1/2 cup chopped walnuts

1/4 teaspoon coarse salt

1/4 teaspoon pepper

Melt butter in a large nonstick skillet on medium heat. Add mushrooms; cook 4 minutes or until softened. Add cream cheese; stir until melted. Reduce heat to medium-low. Add rice; stir 4 minutes or until well-blended and heated through. In a large bowl, combine rice mixture, spinach, parmesan, walnuts, salt and pepper; toss well to mix. Serve.

Per serving: 273 calories, 9 grams protein, 16 grams fat (51 percent calories from fat), 6.3 grams saturated fat, 25 grams carbohydrate, 26 milligrams cholesterol, 287 milligrams sodium, 1 gram fiber. Carb count: 1.5.

Stuffed potatoes with fennel and pine nuts

Servings: 4

Preparation time: 20 minutes

Cooking time: 1 hour, 20 minutes

INGREDIENTS

2 large baking potatoes, about 1 1/2 pounds total

1 tablespoon olive oil, plus additional for brushing potatoes

1 1/2 cups chopped fennel (1/2-inch pieces)

1/2 cup chopped onion

1 clove garlic, minced

1/2 cup chopped zucchini (1/4-inch pieces)

2 tablespoons chopped pine nuts

1 tablespoon chopped fresh basil

Coarse salt to taste

1/4 cup unsalted vegetable broth

2 teaspoons chopped fennel fronds (greens)

1/4 teaspoon ground black pepper

1/3 cup shredded low-fat Swiss cheese, divided

Heat oven to 400 degrees. Scrub potatoes; pierce skin in several places. Bake them about 1 hour; cool. Meanwhile, in a medium-size nonstick skillet, heat oil on medium-high. Add fennel, onion and garlic; cook, stirring, 2 minutes or until softened. Add the zucchini and cook, stirring, 1 minute longer. Stir in the chopped pine nuts and basil. Remove from heat; set aside.

When the potatoes are cool, cut in half lengthwise. Scoop out the potato pulp, leaving 1/4 inch of flesh on the skin. Brush the insides of the potato shells lightly with olive oil and season with salt, if desired; set aside. In a medium bowl, place 1 cup potato pulp. Add broth, fennel fronds and pepper. Mash until almost smooth. Stir in reserved vegetables and all but 2 tablespoons cheese.

Divide the filling mixture into the 4 prepared potato shells. Heat in the oven 20 more minutes or until heated through. Remove from oven and sprinkle with remaining cheese.

Per serving: 237 calories, 8 grams protein, 8 grams fat (28 percent calories from fat), 1.4 grams saturated fat, 37 grams carbohydrate, 3 milligrams cholesterol, 53 milligrams sodium, 4 grams fiber. Carb count: 2.5.

Linguine with tomatoes and artichokes

Servings: 4

Preparation time: 10 minutes

Cooking time: about 15 minutes, plus linguine

INGREDIENTS

8 ounces linguine

1 teaspoon olive oil

1 1/2 teaspoons minced garlic

1 (14 1/2-ounce) can chopped Italian-style tomatoes, lightly drained

1 (12-ounce) jar marinated quartered artichokes

1/4 cup water

Crumbled Greek feta cheese for garnish

Cook linguine according to package directions; drain. Meanwhile, heat oil in large nonstick skillet over medium. Add garlic; cook about 1 minute. Stir in tomatoes; cook 5 minutes, stirring occasionally. Drain artichokes; reserve 1/4 cup marinade. Add artichokes to tomato mixture; cook 2 minutes. Stir in water and reserved marinade. Reduce heat to low; cover and simmer 5 minutes or until mixture is hot and bubbly. Spoon linguine into a warmed serving bowl. Add tomato-artichoke mixture; toss to coat. Garnish with cheese. Serve immediately.

Per serving: 304 calories, 8 grams protein, 8 grams fat (23 percent calories from fat), 0.3 grams saturated fat, 53 grams carbohydrate, no cholesterol, 425 milligrams sodium, 5 grams fiber. Carb Count: 3.5.

Chicken fingers

Heat oven to 400 degrees. Pour 1/2 cup low-fat buttermilk into a medium bowl. Add 1 pound chicken tenders. Cover and refrigerate 15 minutes. In a resealable plastic bag, place 1/2 cup crushed corn flakes, 1/4 cup Italian seasoned breadcrumbs, 1/2 teaspoon garlic powder, 1/2 teaspoon dried oregano and 1/4 teaspoon black pepper. Drain chicken (discarding buttermilk); add to bag and shake to coat. On a rimmed baking sheet coated with cooking spray, arrange chicken. Coat chicken with spray. Bake 4 minutes on each side or until cooked through (165 degrees). Serve with honey mustard sauce.

Tuna with pesto

Heat 1 teaspoon olive oil in a large nonstick skillet over medium. Add 2 medium-sliced green onions; cook 2 to 3 minutes or until softened. Stir in 1/2 cup pesto and 2 tablespoons fresh lemon juice. Top with 1 pound (3/4-inch thick) fresh tuna, cut into 4 pieces. Allow skillet to heat back up, then reduce heat to low. Cover and cook 5 to 7 minutes or until desired doneness.

Baked pears

Heat oven to 350 degrees. Drain 1 (28-ounce) can pear halves on paper towels. Place pears, cut side down, in a pie plate coated with cooking spray. Drizzle 1/4 cup caramel topping over pears. Bake 8 to 10 minutes or until warm. Transfer pears to serving dishes; spoon warm topping over pears and sprinkle with cinnamon. Add a little vanilla ice cream to each dish to take it up a notch.