Menu planner: Smothered panko Parmesan chicken perfect for family day

Smothered panko parmesan chicken

Makes 6 servings

Preparation time: 15 minutes

Cooking time: 45 minutes

INGREDIENTS

6 skinless, bone-in chicken thighs

1 teaspoon dried Italian seasoning, divided

1 teaspoon coarse salt, divided

1/2 teaspoon garlic powder

3 chopped plum tomatoes (about 1 1/2 cups)

3/4 cup panko crumbs

1/2 cup freshly grated Parmesan cheese

4 tablespoons olive oil, divided

Heat oven to 425 degrees. Arrange chicken thighs in 9-by-13-inch baking dish coated with cooking spray. Sprinkle chicken with 1/2 teaspoon each Italian seasoning and salt and garlic powder. Combine tomatoes, panko, parmesan, 3 tablespoons olive oil and remaining Italian seasoning and salt. Spoon tomato mixture over chicken. Drizzle with remaining oil. Bake 45 minutes or until topping is golden and chicken is cooked through and meat thermometer registers 165 degrees.

Per serving: 262 calories, 20 grams protein, 17 grams fat (58% calories from fat), 4.0 grams saturated fat, 7 grams carbohydrate, 98 milligrams cholesterol, 495 milligrams sodium, 1 gram fiber.

Carb choices: 1/2

Herb-baked tilapia

Makes 4 servings

Preparation time: less than 10 minutes

Cooking time: 10 minutes

INGREDIENTS

4 (4- to 6-ounce) tilapia fillets

1/3 cup freshly grated Parmesan cheese

1/4 cup low-fat mayonnaise

2 tablespoons minced green onions

1/4 cup dry bread crumbs

1 teaspoon dried basil

1 teaspoon dried oregano

1/4 teaspoon coarse salt

1/4 teaspoon black pepper

Heat oven to 400 degrees. Place tilapia on nonstick foil-lined baking sheet. In a small bowl, combine cheese, mayonnaise and onions; spread evenly over fish. In another bowl, combine bread crumbs, basil, oregano, salt and black pepper; sprinkle over fish. Coat fish lightly with cooking spray. Bake 10 minutes or until fish flakes easily with fork and is opaque throughout.

Per serving: 193 calories, 26 grams protein, 5 grams fat (25% calories from fat), 1.9 grams saturated fat, 10 grams carbohydrate, 63 milligrams cholesterol, 474 milligrams sodium, 1 gram fiber.

Carb choices: 1/2.

Couscous salad with pomegranates

Makes 8 servings

Preparation time: 15 minutes

Cooking time: for the couscous

INGREDIENTS

1 1/2 cups Israeli couscous

1 1/2 cups hot water

1/4 cup extra-virgin olive oil

1/2 cup diced red bell pepper

1/2 cup diced yellow bell pepper

1/2 cup diced red onion

1 cup cilantro leaves, roughly chopped

2 cups pomegranate arils (use 2 large pomegranates) (see NOTE)

3/4 cup dried cranberries

3 tablespoons freshly squeezed lemon juice

Coarse salt and pepper to taste

Crumbled Greek feta cheese and sunflower seeds for garnish

Place couscous in a bowl with water. Cover with plastic wrap; let stand 10 minutes and strain excess water, if necessary. Add oil to couscous; toss gently. Add peppers, onion and cilantro; mix to combine. Add arils, cranberries, lemon juice and salt and pepper to taste. Spoon into a serving bowl; garnish with feta and sunflower seeds.

Per serving: 265 calories, 5 grams protein, 8 grams fat (25% calories from fat), 1.0 grams saturated fat, 45 grams carbohydrate, no cholesterol, 8 milligrams sodium, 4 grams fiber.

Carb choices: 3.

Greek stew

In a 4-quart slow cooker, toss about 2 pounds beef stew cubes (cut into 1-inch pieces) with 2 tablespoons flour until evenly coated. Mix in 2 large onions cut into thin wedges. In a small bowl, mix together 1 (6-ounce) can no-salt-added tomato paste, 1/2 cup dry red wine or lower-sodium beef broth, 1/2 teaspoon cumin, 1/2 teaspoon cinnamon, 3 tablespoons fresh lemon juice, 2 tablespoons water and 1/2 teaspoon sugar; mix until well-blended. Stir into beef mixture. Cover and cook on low heat for 6 to 7 hours or until meat is tender, but not falling apart. Top each serving with 1/3 cup toasted chopped walnuts and 1/2 cup crumbled Greek feta cheese. Serve it over noodles. Add a romaine salad and whole-grain rolls.

Beef-stuffed peppers

Split orange or yellow bell peppers in half lengthwise and remove pith and seeds. Place cut-side down in baking dish. Cover and microwave on high (100% power) 1 minute per half pepper. Let stand 3 minutes; drain. Meanwhile, combine leftover beef with leftover noodles; moisten with lower-sodium beef broth and heat. Stuff peppers with mixture and sprinkle with crumbled Greek feta cheese and serve with green peas (frozen).

Cheeseburger melt

Heat oven to 400 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a medium bowl, mix together 1 1/3 cups reduced-fat baking mix (such as Bisquick), 1/4 cup water, 2 eggs and 1 cup (of 1 1/2 cups total) shredded 50% light cheddar cheese. Spread in dish. Cook 1 pound lean ground beef or 1 pound ground turkey breast (or mixture of both) in a large nonstick skillet on medium-high heat for 6 minutes or until no longer pink; drain well. Add 1 (10 3/4-ounce) can condensed less-sodium, less-fat cream of mushroom soup and 1 cup frozen mixed vegetables (thawed); heat 5 minutes or until hot. Spread over batter. Bake 23 to 25 minutes or until edges are light golden brown. Sprinkle with remaining 1/2 cup cheese. Bake 1 to 3 more minutes or until cheese melts. Cut into squares and serve. Garnish with mild salsa, if desired.

Spaghettini with goat cheese and fresh basil

Cook 12 ounces whole-wheat or regular spaghettini according to directions; drain. Place in a large bowl and add 2 ounces herb-flavored goat cheese (cut into small pieces), 1/2 cup chopped fresh basil, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper; stir until well-blended. Meanwhile, heat 1 tablespoon olive oil in a large nonstick skillet on medium-high. Add 2 teaspoons minced garlic; cook 30 seconds. Add 2 cups grape tomatoes, halved; cook 2 minutes, stirring frequently. Add 2/3 cup unsalted vegetable broth; cook 1 minute. Add tomato mixture to pasta mixture; toss gently to combine. Serve with mixed greens and garlic bread.