Menu planner: Chipotle honey-glazed salmon with pistachio butter will hit the spot

Chipotle honey-glazed salmon with pistachio butter

Makes 4 servings

Preparation time: 10 minutes

Cooking time: about 12 to 15 minutes

INGREDIENTS

4 tablespoons butter, room temperature

2 tablespoons finely chopped shelled pistachios

1 tablespoon orange zest

2 tablespoons honey

1 tablespoons fresh squeezed orange juice

4 (5- to 6-ounce) salmon fillets

1/2 teaspoon coarse salt

1/4 teaspoon chipotle chili pepper

1/4 teaspoon garlic powder

1 green onion, sliced on diagonal

Heat grill for direct heat, or heat oven to 425 degrees. In a small bowl, combine butter, pistachios and orange zest. Chill until ready to serve.

Combine honey and orange juice. Set aside. Season salmon with salt, chipotle pepper and garlic powder. Grill salmon until opaque, firm and salmon flakes with a fork, turning once and brushing with honey glaze during last 2 to 3 minutes of grill. (For oven, bake 12 to 15 minutes on a foil-lined, rimmed baking sheet.) Transfer salmon to serving platter. Sprinkle with green onion and serve with pistachio butter.

Per serving: 347 calories, 31 grams protein, 20 grams fat (51% calories from fat), 8.7 grams saturated fat, 11 grams carbohydrate, 97 milligrams cholesterol, 455 milligrams sodium, 1 gram fiber.

Carb choices: 1.

Chipotle-roasted chicken with potatoes

Makes 6 servings of chicken, 4 servings of potatoes

Preparation time: 15 minutes

Cooking time: About 1 hour

INGREDIENTS

1 1/2 teaspoons chipotle chili pepper seasoning

1 teaspoon paprika

1 teaspoon dried oregano

1/2 teaspoon garlic powder

1/2 teaspoon coarse salt

1/2 teaspoon cumin

1 1/2 pounds medium red potatoes (quartered)

1 tablespoon canola oil

2 teaspoons packed light brown sugar

6 (5- to 6-ounce) boneless skinless chicken breasts

Heat oven to 400 degrees. Combine chipotle chili pepper seasoning, paprika, oregano, garlic powder, salt and cumin; mix well. In a large bowl, toss potatoes with oil and 1 teaspoon of spice mixture. Mix brown sugar with remaining spice mixture; set aside. Cover large baking sheet with nonstick foil. Rub spice mixture on both sides of chicken pieces. Arrange chicken on one half of baking sheet. Arrange potatoes in a single layer on other half of baking sheet. Loosely cover chicken and potatoes with foil and bake 35 to 40 minutes; remove foil. Turn and rearrange potatoes. Bake, uncovered, 20 minutes or until internal temperature of chicken is 165 degrees and potatoes are tender.

Per serving (chicken breast): 168 calories, 30 grams protein, 4 grams fat (21% calories from fat), 0.8 gram saturated fat, 2 grams carbohydrate, 91 milligrams cholesterol, 295 milligrams sodium, no fiber.

Carb choices: 0.

Per serving (potatoes): 163 calories, 4 grams protein, 4 grams fat (20% calories from fat), 0.3 gram saturated fat, 30 grams carbohydrate, no cholesterol, 61 milligrams sodium, 4 grams fiber.

Carb choices: 2.

Couscous with peppers with olives

Makes 6 servings

Preparation time: 15 minutes

Cooking time: 25 minutes, plus couscous

INGREDIENTS

2 pounds butternut squash (peeled, halved, seeded and cut into 1-inch pieces)

1 red bell pepper, cut into 1-inch pieces

1 medium onion, cut into 12 wedges

6 cloves garlic

1 tablespoon plus 1 teaspoon olive oil, divided

1/2 teaspoon coarse salt, divided

1/4 teaspoon pepper

2 1/2 cups water

2 teaspoons cumin

1 teaspoon curry powder

10 ounces couscous (about 1 1/2 cups)

1/2 cup golden raisins

1/2 cup halved kalamata olives

Heat oven to 425 degrees. Put squash, bell pepper, onion, garlic, 1 tablespoon oil, 1/4 teaspoon salt and the pepper in a roasting pan; toss to coat. Spread in a single layer. Roast, turning once, 25 minutes or until vegetables are lightly browned and tender. Meanwhile, in a large saucepan, bring water, remaining 1 teaspoon oil, cumin, curry powder and remaining salt to a boil. Stir in couscous and raisins. Remove from heat, cover and let stand 5 minutes. Fluff couscous with fork; stir in roasted vegetables and olives and serve.

NOTE: Many supermarkets offer butternut squash already peeled and cut.

Per serving: 369 calories, 9 grams protein, 7 grams fat (16% calories from fat), 0.9 gram saturated fat, 71 grams carbohydrate, no cholesterol, 371 milligrams sodium, 7 grams fiber.

Carb choices: 4.5.

Chicken tacos

Heat and shred 2 chicken breasts for the taco filling; spoon into warmed taco shells. Top the filling with salsa verde, shredded lettuce and reduced-fat sour cream. Alongside, add canned reduced-sodium pinto beans.

Corned beef hash and steamed eggs

Spread 2 (15-ounce) cans of corned beef hash in a large nonstick skillet and cook 8 to 10 minutes on medium or until hot. Using the back of a large spoon, make 4 indentations into hash. Break 1 egg into a cup and slip into an indentation. Repeat with 3 more eggs. Sprinkle eggs with coarse salt and pepper. Cover and cook 5 to 8 minutes or until eggs are set and cooked to desired doneness.