Each day of the week offers a menu aimed at a different aspect of meal planning. There's a family meal, a kids' menu aimed at younger tastes, a heat-and-eat meal that recycles leftovers, a budget meal that employs a cost-cutting strategy, a meatless or "less meat" dish for people who may not be strict vegetarians but are trying to cut down on meat, an express meal that requires little or no preparation and an entertaining menu that's quick.
Sunday/Family
Sometimes the simpler the better, and Rosemary-Roasted Leg of Lamb (see recipe) proves it. Garlic mashed potatoes complement the lamb. Mediterranean Tomatoes are a savory addition (see recipe). Add crusty bread for a complete meal.
Plan ahead: Make 4 extra servings of mashed potatoes; save 4 servings of leftover lamb and tomatoes for Monday. Wrap, date and freeze remaining leftover lamb for another time.
Tip: To prevent meat from smoking when it's roasted at high temperatures or when it has a high fat content, roast on a rack set in a pan that has about half an inch water in the bottom.
Monday/Heat and Eat
Take advantage of the leftover lamb; warm and slice it for tonight. Spoon the leftover potatoes into a baking dish coated with cooking spray. Smooth top and cover with the leftover tomatoes. Heat broiler. Microwave on high (100 percent power) 3 or 4 minutes or until hot. Remove from microwave and broil just long enough to crisp top. Serve with baguettes and fresh fruit.
Tuesday/Kids
Tuna Salad for Kids says it all (see recipe). For an accompaniment, let the youngsters choose and heat their favorite canned soup. For dessert, fat-free Rocky Road ice cream is just right.
Wednesday/Express
Pick up one of the many brands of cooked chicken breasts from the refrigerated-meat case; heat and serve with prepared mango chutney. Add a box of Betty Crocker or other sour cream and chive potatoes (look for coupons). Follow the directions, except substitute skim milk and omit the fat. Top with some chopped fresh chives. Microwave packaged fresh carrots and add crusty bread for a complete meal.
Thursday/Budget
You'll think you're in Mexico with Huevos Rancheros (see recipe). Serve with canned black beans and add a dollop of fat-free sour cream. Sliced avocados will cool your mouth. To complete your meal, add a green salad and some extra warmed tortillas.
Friday/Meatless
White Beans With Spinach, Garlic and Tomatoes (see recipe) is so flavorful you'll never miss having meat. Serve with drained coleslaw and crusty bread.
Plan ahead: Save leftover coleslaw for Saturday.
Saturday/Entertaining
What's a neighborhood get-together without hamburgers, all the fixin's and good friends? In my neighborhood, Sandy Unrue always entertains us with a bring-a-dish celebration. This year I'm making Dijon Roasted Potatoes (see recipe). Don't forget the leftover slaw. Edie Diette covers the lettuce, tomatoes, pickles and condiment platter. The Hentschels bring baked beans. This year we're relying on Sara Lee for her red, white and blueberry cake. It serves 10 and is in the frozen food case. Sandy says next year we're going to Edie's house.
Shopping List
What you'll need for this week's menus (consult recipes for exact amounts)
Sunday
salt
black pepper
fresh rosemary
lemon
olive oil
garlic
leg of lamb
garlic mashed potatoes (homemade or store-bought)
fresh tomatoes
fresh bread crumbs
Parmesan cheese
fresh parsley
crusty bread
Monday
baguettes
fresh fruit
Tuesday
albacore tuna
fresh carrots
sweet relish
horseradish
fresh dill
low-fat mayonnaise
dense bread
leaf lettuce
soup
fat-free Rocky Road ice cream
Wednesday
cooked chicken breasts
mango chutney
packaged sour cream and chive potatoes
skim milk
fresh chives
fresh carrots
crusty bread
Thursday
vegetable oil
onion
garlic
jalapeno chili
canned Mexican-style tomatoes
salt
eggs
corn tortillas
fresh cilantro
canned black beans
fat-free sour cream
avocados
green salad
Friday
extra-virgin olive oil
garlic
fresh plum tomatoes
dried or canned white beans
vegetable stock
fresh spinach
black pepper
coleslaw
crusty bread
Saturday
Dijon mustard
olive oil
garlic
Italian seasoning
red-skinned potatoes
hamburgers and fixin's
baked beans
Rosemary-Roasted Leg of Lamb (Sunday)
Makes 16 servings
Preparation time: 10 minutes
Marinating time: 2 hours to overnight; cooking time: 55 to
70 minutes
1 tablespoon salt
1 teaspoon freshly ground pepper
2 tablespoons freshly chopped rosemary leaves
juice of 1 lemon
2 tablespoons olive oil
1/4 cup minced garlic
1 well-trimmed, boneless, tied leg of lamb (about 6 pounds)
Whisk together salt, pepper, rosemary, juice, oil and garlic in a large bowl. Add lamb and turn to coat evenly. Cover and refrigerate from 2 hours to overnight. Heat oven to 500 degrees. Place lamb on a rack set in a roasting pan. Roast on middle oven rack 10 minutes. Reduce oven to 375 degrees. Roast 45 to 60 minutes or until an instant-read thermometer inserted into center of roast reads 140 degrees. Remove from oven, let rest 10 minutes and remove strings. Slice against grain.
Per serving: 238 calories, 35 grams protein, 10 grams fat (39 percent calories from fat), 4.5 grams saturated fat, 0 grams carbohydrate, 109 milligrams cholesterol, 192 milligrams sodium, 0 grams fiber.
Mediterranean Tomatoes (Sunday)
Makes 8 servings
Preparation time: 10 minutes
Cooking time: 15 minutes
4 large tomatoes cut in 4 equal slices per tomato
3/4 teaspoon salt, divided
1/4 cup fresh bread crumbs (about 3 slices)
1/4 cup freshly grated Parmesan cheese
2 tablespoons chopped fresh parsley
1 tablespoon olive oil
1 minced garlic clove
1/2 teaspoon dried oregano
1/2 teaspoon pepper
Heat oven to 475 degrees. Place tomatoes in a single layer on a large, ungreased baking sheet. Sprinkle with 1/2 teaspoon salt. In a small bowl, combine bread crumbs, Parmesan cheese, parsley, oil, garlic, oregano, pepper and the remaining salt. Sprinkle mixture evenly over tomatoes and bake 15 minutes or until tomatoes are tender and topping is golden. Serve hot or at room temperature.
Per serving: 80 calories, 3 grams protein, 3 grams fat (36 percent calories from fat), 1 gram saturated fat, 10 grams carbohydrate, 3 milligrams cholesterol, 346 milligrams sodium, 1 gram fiber.
Tuna Salad for Kids (Tuesday)
Makes: 4 servings
Preparation time: 10 minutes
1 6-ounce can albacore, drained, water-packed tuna
3/4 cup grated carrots
1 teaspoon sweet relish
1/4 teaspoon horseradish
pinch of fresh chopped dill
1 to 2 tablespoons low-fat mayonnaise
In a medium bowl, mix together tuna, carrots, relish, horseradish and dill. Fold in 1 to 2 tablespoons low-fat mayonnaise to moisten. Refrigerate at least an hour. (Adapted from "Let My People Eat," Zell Schulman, Macmillan, $27.50, 1998.)
Per serving: 72 calories, 10 grams protein, 2 grams fat (20 percent calories from fat), 0.3 grams saturated fat, 4 grams carbohydrate, 18 milligrams cholesterol, 215 milligrams sodium, 1 gram fiber.
Huevos Rancheros (Thursday)
Makes 4 servings
Preparation time: 10 minutes
Cooking time: 20 minutes
2 teaspoons vegetable oil, divided
1 medium chopped onion
1 minced garlic clove
1 seeded, minced jalapeno chili
1 can (14 1/2 ounces) chopped Mexican-style tomatoes
1/2 teaspoon salt
4 large eggs
8 egg whites
8 6-inch corn tortillas
chopped fresh cilantro for garnish
In a medium saucepan coated with cooking spray, heat 1 teaspoon oil over medium-high heat until hot. Add onion, garlic and jalapeno and cook until onion is softened, about 6 minutes. Stir in tomatoes with juice and salt; heat to boiling. Reduce heat to low; cover and simmer 5 minutes, stirring occasionally.
In a medium bowl, combine eggs and egg whites and whisk. Heat 1 teaspoon oil in a large, nonstick skillet coated with cooking spray. Scramble eggs to desired doneness. Arrange 2 tortillas on each dinner plate; divide eggs among tortillas, spoon 2 tablespoons sauce on each egg and garnish with cilantro. Serve with remaining sauce. (Adapted from Good Housekeeping magazine.)
Per serving: 294 calories, 18 grams protein, 9 grams fat (26 percent calories from fat), 1.9 grams saturated fat, 37 grams carbohydrate, 213 milligrams cholesterol, 733 milligrams sodium, 4 grams fiber.
White Beans with Spinach, Garlic and Tomatoes (Friday)
Makes 4 servings
Preparation time: 10 minutes
Cooking time: 10 minutes
1 tablespoon extra-virgin olive oil
6 minced garlic cloves
3 seeded and diced plum tomatoes
6 cups freshly cooked or rinsed and drained canned small white beans
1/3 cup vegetable stock
5 cups torn fresh spinach leaves
freshly ground black pepper
Heat oil in a large, nonstick skillet over medium heat. Add garlic and cook 30 seconds. Stir in tomatoes and saute, tossing often, until tomatoes are soft, about 7 minutes. Stir in beans and stock and bring to a simmer. Pile on spinach, cover and cook just until wilted, about 3 minutes. Season generously with black pepper.
If mixture is too soupy, cook a few more minutes; if too dry, add more stock. Serve on flat dinner plates or in large, shallow pasta bowl. (Adapted from "Simple Vegetarian Pleasures," Jeanne Lemlin, HarperCollins, $24, 1998.)
Per serving: 437 calories, 26 grams protein, 5 grams fat (11 percent calories from fat), 1.0 gram saturated fat, 74 grams carbohydrate, 0 milligrams cholesterol, 43 milligrams sodium, 30 grams fiber.
Dijon-Roasted Potatoes (Saturday)
Makes 8 servings
Preparation time: 10 minutes
Cooking time: 35 to 40 minutes
1/2 cup Dijon mustard
2 tablespoons olive oil
2 cloves minced garlic
1 teaspoon Italian seasoning
4 pounds red-skinned potatoes, cut in chunks
Heat oven to 425 degrees. Coat a large, foil-lined baking sheet with cooking spray. In a large bowl, combine mustard, oil, garlic and Italian seasoning. Add potatoes and toss to coat.
Spoon potatoes onto pan and bake 35 to 40 minutes or until tender. Stir occasionally.
Per serving: 230 calories, 6 grams protein, 5 grams fat (19 percent calories from fat), 0.6 grams saturated fat, 43 grams carbohydrate, 0 milligrams cholesterol, 393 milligrams sodium, 4 grams fiber.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by e-mail: menuplanneindspring.com.
Pub Date: 7/05/98