Menu planner: Complement your meal with herbed walnut potato salad

Herbed walnut potato salad

Makes 8 servings

Preparation time: 15 minutes

Cooking time: 20 to 25 minutes

INGREDIENTS

1 1/2 pounds small Yukon gold potatoes

1 1/2 pounds small red potatoes

1 medium red bell pepper, chopped

3/4 cup green onions, sliced

1/4 cup extra virgin olive oil

1/4 cup white balsamic vinegar

1 tablespoon Dijon mustard

1/4 teaspoon coarse salt (or to taste)

Freshly ground black pepper to taste

1 cup California walnuts, toasted and coarsely chopped

2 tablespoons snipped fresh basil

Quarter potatoes and place in a large saucepan fitted with a steamer basket. Steam for 20 to 25 minutes or until potatoes are tender when pierced with a sharp knife; set aside to cool. Add bell pepper and green onions. Whisk together olive oil, vinegar, mustard, salt and black pepper and drizzle over potatoes and vegetables; lightly toss to coat with dressing, then cover and refrigerate until ready to serve (at least 1 hour). Just before serving, stir in walnuts and basil.

Note: Salad may be prepared a day in advance, but add the walnuts and basil just before serving for the best flavor and texture.

Per serving: 239 calories, 4 grams protein, 17 grams fat (60% calories from fat), 1.9 grams saturated fat, 21 grams carbohydrate, no cholesterol, 110 milligrams sodium, 4 grams fiber.

Carb count: 1.5.

Three-bean chili

Makes 6 servings

Preparation time: about 20 minutes

Cooking time: less than 15 minutes

INGREDIENTS

1 tablespoon olive oil

1 medium chopped onion

2 cloves garlic

3 tablespoons chili powder

2 medium chopped red, orange or yellow bell peppers

1 medium zucchini, halved lengthwise and sliced 1/4 inch crosswise

1 (14.5-ounce) can undrained fire-roasted diced tomatoes

1 (8-ounce) can no-salt-added tomato sauce

1/4 cup ketchup

1/2 teaspoon dried oregano

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

1 (15-ounce) can small white beans

1 (15-ounce) can red kidney beans

Shredded 50% light cheddar cheese for garnish.

Heat oil in a Dutch oven on medium. Add onion, garlic and chili powder; cook 3 minutes. Add peppers and zucchini; cook 5 minutes. Stir occasionally. Stir in tomatoes, tomato sauce, ketchup and oregano. Cook 8 minutes. Gently stir in all beans. Cover; cook 3 minutes. Ladle into bowls; garnish with cheese.

Per serving: 275 calories, 15 grams protein, 3 grams fat (9% calories from fat), 0.5 gram saturated fat, 55 grams carbohydrate, no cholesterol, 560 milligrams sodium, 18 grams fiber.

Carb count: 3.5.

Chipotle chicken pasta

Makes about 8 cups

Preparation time: 15 minutes

Cooking time: about 12 minutes plus pasta

INGREDIENTS

8 ounces whole-wheat rotelle or rotini pasta

1 tablespoon canola oil

1 1/2 pounds boneless, skinless chicken breast, cut into 1-inch pieces

1/2 medium red onion, thinly sliced

2 cloves garlic, minced

1 (14.5-ounce) can drained diced tomatoes

3/4 cup whole milk

2 chipotle peppers in adobo sauce, seeded and chopped

1/4 teaspoon coarse salt

2 tablespoons chopped cilantro

Cook pasta according to directions; drain, reserving 1/2 cup pasta water. Heat oil in a large nonstick skillet on medium until hot. Add chicken; cook 5 minutes, stirring once or twice. Add onion and garlic; cook 3 minutes. Stir in tomatoes, milk, chipotles and salt. Simmer, uncovered, 4 minutes, stirring occasionally. Stir in cilantro. Toss pasta with sauce; add reserved water as needed to thin sauce.

Per cup: 243 calories, 23 grams protein, 5 grams fat (19% calories from fat), 1.1 grams saturated fat, 26 grams carbohydrate, 57 milligrams cholesterol, 315 milligrams sodium, 4 grams fiber.

Carb count: 2

Grilled pork chops

Marinate 4 (3/4-inch-thick) boneless pork chops in 3/4 cup Italian dressing and 1 teaspoon Worcestershire sauce 20 minutes to overnight. Grill chops (discard marinade), turning once, 8 to 11 minutes or until internal temperature reaches 145 degrees.

Strawberry shortcake trifle

In a large bowl, mix together 1 quart sliced strawberries and 1/4 cup sugar. In a medium bowl, stir together 8 ounces frozen whipped topping (thawed) and 1/3 cup strawberry topping (such as Smuckers). Cut a marbled or other pound cake (13 ounces) into 1-inch cubes. Place half the cake cubes in a large glass bowl. Spoon half the berries and juice evenly over cake. Spread half the topping over berries. Repeat once. Cover and refrigerate 4 hours to overnight. Garnish with more berries, if desired.

Taco dogs

Cook 8 lowest-fat lowest-sodium hot dogs in boiling water; drain. In a microwave-safe bowl, combine 1 cup canned vegetarian refried beans, 1 cup 50% light shredded cheddar cheese and 1/2 cup mild salsa; mix well. Cover and microwave on high (100 percent power) 2 minutes or until heated; stir once. Spread mixture on 1 side of 8 (8-inch) flour tortillas; place hot dogs on tortillas. Top dogs with shredded lettuce and chopped tomatoes, and roll.

Baked Dijon tilapia

Heat oven to 350 degrees. In a small bowl, mix 1 tablespoon each Dijon mustard and olive oil, 1 tablespoon chopped fresh dill, 1/2 teaspoon pepper and 1/2 teaspoon garlic powder. Spread mixture over top of four 6-ounce tilapia fillets. Sprinkle each fillet with some panko breadcrumbs and sliced almonds. Bake 12 minutes or until tilapia is opaque throughout.