Menu planner: Skip meat and have delicious stuffed bell peppers

Stuffed peppers

Makes 4 servings

Preparation time: 15 minutes

Cooking time: about 45 minutes

INGREDIENTS

2 tablespoons olive oil, plus more for drizzling

1 pound plant-based ground beef substitute

4 bell peppers (any color), halved lengthwise, seeds and membranes removed

2 cups cooked white rice

1 medium diced tomato

1 (15-ounce) can reduced-sodium black beans, rinsed

2 cups shredded 50% light cheddar cheese, divided

Coarse salt and freshly ground black pepper to taste

1 fresh lime, cut into wedges

2 green onions, thinly sliced on bias

Cilantro for garnish

Heat oven to 400 degrees. Add oil to a nonstick skillet on medium heat. Add the beef substitute and cook 5 to 6 minutes, breaking it up with a wooden spoon, until cooked through. Place pepper halves into a 9-by-13-inch baking dish, cut side up. In a large bowl, combine the cooked beef substitute, rice, tomato, beans and 1 cup cheese. Season with salt and pepper; toss to combine. Divide mixture evenly among pepper halves. Drizzle with more oil, cover with foil and bake 30 minutes. Remove foil, sprinkle with remaining cheese and bake, uncovered, 10 more minutes. Garnish with lime wedges, onions and cilantro.

Per serving: 685 calories, 44 grams protein, 32 grams fat (41% calories from fat), 10.8 grams saturated fat, 60 grams carbohydrate, 30 milligrams cholesterol, 650 milligrams sodium, 16 grams fiber.

Carb count: 4.

Chicken, olives and onions

Makes 8 servings

Preparation time: 10 minutes

Cooking time: 35 to 45 minutes

INGREDIENTS

1 small red onion, thinly sliced

1 clove garlic, crushed

1/4 teaspoon dried thyme

1/4 teaspoon dried oregano

1/4 teaspoon coarse salt

1/4 teaspoon pepper

1 tablespoon olive oil

3 1/2 pounds or 8 pieces bone-in skinless chicken breasts, legs and thighs

1/4 cup pitted Kalamata olives, halved

1/4 cup packed chopped fresh flatleaf parsley, plus more for garnish

Heat oven to 425 degrees. In a large bowl, combine onion, garlic, thyme, oregano, salt, pepper and oil. Toss until well mixed. Arrange chicken in single layer on a rimmed sheet pan lined with nonstick foil. Scatter onion mixture over chicken. Roast 30 to 40 minutes. Scatter olives over chicken. Roast 5 more minutes or until internal temperature of chicken thigh reaches 165 degrees. Transfer mixture to platter and garnish with parsley.

Per serving: 207 calories, 33 grams protein, 7 grams fat (30% calories from fat), 1.4 grams saturated fat, 2 grams carbohydrate, 89 milligrams cholesterol, 211 milligrams sodium, no fiber.

Carb count: 0.

Chili-lime pork tenderloin

Makes 4 servings

Preparation time: 5 minutes

Cooking time: less than 30 minutes; standing time: 5 minutes

INGREDIENTS

1 (1- to 1 1/4-pound) pork tenderloin

1/4 teaspoon coarse salt

1/4 teaspoon pepper

1 teaspoon chili powder

1 tablespoon fresh lime juice

1 teaspoon lower-sodium soy sauce

1/2 teaspoon sugar

2 tablespoons canola oil

Heat oven to 400 degrees. Pat pork dry and season with salt and pepper. In a small bowl, mix chili powder, juice, soy sauce and sugar. Rub mixture on pork. Heat oil in an ovenproof skillet until hot. Add pork; sear on all sides, turning with tongs, about 4 minutes. Place skillet in oven; roast 20 to 25 minutes or until internal temperature reaches 150 degrees. While roasting, baste pork with accumulated juices. Add water, 2 tablespoons at a time, if needed. Remove tenderloin to a cutting board; tent with foil and let stand 5 minutes. Slice on the diagonal and serve.

Per serving: 192 calories, 24 grams protein, 10 grams fat (46% calories from fat), 1.3 grams saturated fat, 1 gram carbohydrate, 74 milligrams cholesterol, 239 milligrams sodium, no fiber.

Carb count: 0.

Baked beans and franks

Heat oven to 400 degrees. Mix a 28-ounce can baked beans, 2 tablespoons molasses, 2 tablespoons cider vinegar and 1 tablespoon mustard. Stir in sliced chicken or turkey hot dogs. Bake 20 minutes or until heated through. Serve with rinsed and squeezed-dry refrigerated sauerkraut heated with a little unsalted chicken broth. Add carrot sticks and soft rolls. Slice kiwis for dessert.

Baked rotini

In a baking dish coated with cooking spray, toss hot cooked rotini or another pasta with your favorite pasta sauce and shredded part-skim mozzarella. Bake until cheese melts and serve.