Meal planning for the week ahead? Here are some main dishes and sides to try.
Pan-Roasted Halibut
Servings: 4
Preparation time: 15 minutes
Cooking time: fewer than 20 minutes
INGREDIENTS
4 (6-ounce) halibut (or cod) fillets
3 tablespoons unsalted butter, melted
1/2 teaspoon coarse salt
1/2 teaspoon pepper
1 1/2 to 2 cups panko
2 tablespoons olive oil
1 cup halved grape tomatoes
1 (10-ounce) package fresh spinach
Heat oven to 425 degrees.
Brush fish with melted butter; season with salt and pepper. Coat fish evenly with panko, pressing to adhere.
Cook fish in hot oil in a large ovenproof skillet on medium-high for 3 minutes. Turn; add tomatoes. Bake 10 minutes or just until opaque.
Cover and microwave spinach in 2 teaspoons water 2 to 3 minutes on high (100 percent power) or until wilted; drain.
Serve fish over spinach.
An ideal accompaniment is Greek Rice Stuffed Tomatoes (see recipe below).
(Adapted from “Martina’s Kitchen Mix” by Martina McBride, Time Inc.)
Per serving: 395 calories, 37 grams protein, 18 grams fat (41 percent calories from fat), 7 grams saturated fat, 21 grams carbohydrate, 106 milligrams cholesterol, 452 milligrams sodium, 3 grams fiber. Carb count: 1.5.
Greek Rice Stuffed Tomatoes
Heat oven to 425 degrees.
Slice tops off of 8 large tomatoes and remove a thin slice from bottom (for stability). Scoop out insides of tomatoes and discard. Turn tomatoes over on paper towels to drain.
In a large bowl, combine 3 cups cooked rice, 1/2 cup minced red onion, 3/4 cup crumbled Greek feta, 1/2 cup chopped parsley and 1/2 teaspoon coarse salt; mix well.
Divide rice mixture evenly and fill tomatoes, drizzle with 3 tablespoons olive oil and place in a 9-by-13-inch baking dish coated with cooking spray.
Bake 20 to 25 minutes or until heated through.
New Potatoes and Green Beans With Dill Rice Sauce
Servings: makes 4 servings
Preparation time: 15 minutes
Cooking time: less than 30 minutes
INGREDIENTS
2 cups water, divided
1 extra-large vegetable bouillon cube
2 tablespoons flour
2 pounds small new potatoes, quartered
1/2 pound fresh green beans, trimmed
1/2 teaspoon pepper
1 tablespoon fresh chopped dill
2 tablespoons fresh lemon juice
Bring 1 3/4 cups water and bouillon cube to a boil in a large skillet, stirring until cube dissolves; cool slightly.
Whisk flour gradually into remaining 1/4 cup water; add to broth and cook over medium-high heat, whisking constantly, 2 minutes or until mixture is slightly thickened.
Reduce heat to medium; add potatoes and cook, covered, 15 minutes.
Add beans and cook, covered, 8 minutes or until tender.
Stir in pepper, dill and lemon juice. Serve immediately.
Per serving: 213 calories, 6 grams protein, no fat (no calories from fat), no saturated fat, 48 grams carbohydrate, no cholesterol, 373 milligrams sodium, 7 grams fiber. Carb count: 3.
Cajun Beef Skillet
Servings: makes 4 servings
Preparation time: less than 10 minutes
Cooking time: about 20 minutes
INGREDIENTS
8 ounces lean ground beef
1 cup chopped onion
1 (14 1/2-ounce) can crushed tomatoes
2 1/2 cups water
2 teaspoons Cajun spice mix
8 ounces thin spaghetti, broken into 4-inch pieces
1 (10-ounce) package frozen sliced okra
Cook beef and onion in a nonstick skillet for 6 minutes on medium or until beef is no longer pink and onions are softened; drain.
Add tomatoes, water and spice mix and bring to a boil.
Stir in spaghetti. Gently boil 6 minutes uncovered or until liquid has thickened and spaghetti is limp, stirring often.
Reduce heat to low, stir in okra and cook 6 minutes or until liquid is almost absorbed but still saucy.
Per serving: 381 calories, 22 grams protein, 7 grams fat (17 percent calories from fat), 2.2 grams saturated fat, 58 grams carbohydrate, 32 milligrams cholesterol, 213 milligrams sodium, 5 grams fiber. Carb count: 4.
Spaghetti With Arugula Pesto
Cook 12 ounces whole-grain spaghetti according to directions; reserve 1/2 cup cooking water.
Meanwhile, with the motor running, drop 2 peeled medium cloves of garlic in a food processor fitted with the metal blade; process until minced.
Stop the machine and add 1/2 cup toasted pine nuts and 4 cups arugula; process until finely minced.
With motor running, add 5 tablespoons extra virgin olive oil in a thin stream. Scrape down sides of bowl. Add 2 tablespoons fresh lemon juice and freshly ground black pepper.
Toss with spaghetti; add enough reserved pasta liquid to make the pasta a little saucy.
Divide among pasta bowls; garnish with 2 cored, seeded and diced plum tomatoes.
(Adapted from “50 Best Plants on the Planet,” Cathy Thomas, Chronicle Books.)
Pierogies Picante
In a large pan, heat 1 (16.9-ounce) package frozen potato-and-onion pierogies in boiling water for 5 minutes or until they float; drain.
Meanwhile, in a medium skillet combine 1 (15-ounce) can chili with beans and 1 cup salsa or picante sauce. Cook and stir on medium-high for 4 minutes or until bubbly.
Stir in 1 cup frozen corn; reduce heat to medium. Cook and stir 7 minutes or until hot.
Spoon chili sauce over hot pierogies; sprinkle with 1 cup shredded reduced-fat sharp cheddar cheese.
