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
Make an easy family meal with a sliced ham steak. Saute or grill it. The packaged steaks usually weigh about 1 pound and have little waste. Alongside the steaks, Red Cabbage and Green Apple Salad goes well (see recipe). Add dinner rolls. For dessert, swirl caramel sauce over a store-bought cheesecake.
Plan ahead: Save half the cheesecake for Monday.
Tip: If time permits, marinate the cabbage and apple salad overnight.
Monday/Budget
Chicken and Sausage Gumbo (see recipe) is a money-stretcher. Accompany this Cajun specialty with a mixed green salad and some crusty baguettes. For dessert, leftover cheesecake is waiting for you.
Plan ahead: Save half the gumbo for Tuesday.
Tuesday/Heat and Eat
Just heat the leftover gumbo for a quick dinner tonight. Add a splash of hot sauce if desired. Serve the gumbo with a green salad and sourdough bread. Cool your mouth with packaged vanilla pudding made with skim milk. Drizzle chocolate sauce over the pudding for a sweet finish.
Plan ahead: Save some of the chocolate sauce for Wednesday.
Wednesday/Kids
The kids will gobble up Turkey Joes (see recipe). Serve on toasted whole-wheat hamburger buns with oven-fried potatoes. For dessert, fat-free chocolate ice cream with leftover chocolate sauce would please any kid.
Thursday/Express
Try frozen chicken-breast tenders for an easy meal. Use the oven for crispier chicken or the microwave for speed. Make your own mashed potatoes or buy a prepared dish. You might want some packaged fat-free gravy, too. Up your vitamin C with fresh broccoli florets sprinkled with fresh lemon juice. Pick up a dense, flavored bread, such as black-olive or sun-dried tomato, to add a distinctive flavor to your meal. Fresh fruit is a quick dessert.
Plan ahead: Save and chop up some broccoli for Friday.
Friday/Meatless
No one will ask "Where's the meat?" when you serve Bow-Tie Pasta With Broccoli and Artichokes (see recipe). Toss with leftover chopped broccoli. Serve with grated Parmesan cheese. Add a green salad and garlic bread.
Saturday/Entertaining
Your guests will enjoy the fragrant aroma as well as the flavor of Middle Eastern Lamb Stew (see recipe). Accompany the stew with couscous and sauteed zucchini and yellow squash. Add pita bread. For dessert, lemon sorbet and lemon cookies make a light and delicious finish.
Shopping List
What you'll need for this week's menus (consult recipes for exact amounts)
Sunday
cooked, sliced ham steak
limes
lemon
scallions
fresh mint
garlic
sugar
salt
extra-virgin olive oil
black pepper
red cabbage
green apples
dinner rolls
caramel sauce
cheesecake
Monday
low-fat sausage
reduced-sodium chicken broth
canned tomatoes, Cajun or other spicy flavor
frozen pepper stir-fry mix
frozen sliced okra
quick rice
cooked, sliced chicken breast
salad greens
baguette
Tuesday
hot sauce
salad greens
sourdough bread
packaged vanilla pudding
skim milk
chocolate sauce
Wednesday
ground turkey
onion
shredded carrots
ketchup
barbecue sauce
Dijon mustard
cider vinegar
Worcestershire sauce
pepper
whole-wheat hamburger buns
package of frozen potatoes for oven-frying
fat-free chocolate ice cream
Thursday
frozen chicken breast tenders
prepared mashed potatoes or ingredients to make your own
fat-free gravy
fresh broccoli florets
lemon
bread: black-olive, sun-dried tomato or other dense variety
fresh fruit
Friday
bow-tie pasta
fresh broccoli
marinated artichoke hearts
oil-packaged sun-dried tomatoes
scallions
red wine vinegar
salt
pepper
Parmesan cheese
salad greens
garlic bread
Saturday
lemon
vegetable oil
well-trimmed, boneless lamb shoulder
onion
reduced-sodium chicken broth
ground ginger
cinnamon stick
pepper
bite-size pitted prunes
honey
blanched slivered almonds
couscous
zucchini
yellow squash
pita bread
lemon sorbet
lemon cookies
Red Cabbage and Green Apple Salad (Sunday)
Makes 4 servings
Preparation time: 20 minutes
Marinating time: 1 hour to overnight
2 tablespoons fresh lime juice
1 tablespoon fresh lemon juice
4 scallions, green part only, cut into 2-inch pieces
1/4 cup packed fresh mint leaves
1 quartered garlic clove
1/2 teaspoon sugar
1/2 teaspoon salt
1/4 cup extra-virgin olive oil
fresh ground black pepper
1/2 small head red cabbage (1/2 to 3/4 pounds)
2 medium green apples (1/2 to 3/4 pounds)
Place lime and lemon juices, scallion greens, mint, garlic, sugar and salt in food processor or blender. Blend until smooth. With machine on low, add oil in a steady stream. Add pepper to taste and set aside. Trim, quarter and core red cabbage. Cut quarters into thin slices crosswise and transfer to a medium bowl.
Peel and quarter apples lengthwise; core. Cut into thin slices crosswise and add to bowl. Whisk dressing; taste and adjust seasoning; pour over salad. Toss and marinate at least 1 hour or overnight in the refrigerator. Toss occasionally and serve chilled. (Adapted from "Side Dishes Creative and Simple," by Deirdre Davis, Chapters, 1997, $14.95.)
Per serving: 176 calories, 1 gram protein, 14 grams fat (67 percent calories from fat), 1.9 grams saturated fat, 14 grams carbohydrate, 0 milligrams cholesterol, 301 milligrams sodium, 3 grams fiber.
Chicken and Sausage Gumbo (Monday)
Makes 8 servings
Preparation time: under 5 minutes
Cooking time: under 20 minutes
1 (14-ounce) package low-fat spicy sausage or other low-fat sausage, sliced 1/4 inches thick
5 cups reduced-sodium chicken broth
2 (14 1/2-ounce) cans Cajun tomatoes or other spicy stewed tomatoes
1 (16-ounce) package frozen red, yellow, green pepper stir-fry mixture
1 (16-ounce) package frozen sliced okra, thawed
2 cups uncooked quick rice
2 (10-ounce) packages skinless, cooked, sliced chicken breast, shredded (or 2 cups of same)
In a Dutch oven over medium-high heat, cook sausage until lightly browned, about 5 minutes. Add broth, tomatoes and stir-fry mixture. Cover and bring to a boil over high heat. Add okra and simmer 4 minutes. Stir in rice. Cover and simmer minutes or until vegetables and rice are tender. Stir in chicken and serve.
Per serving: 347 calories, 35 grams protein, 4 grams fat (11 percent calories from fat), 1.2 grams saturated fat, 40 grams carbohydrate, 78 milligrams cholesterol, 960 milligrams sodium, 3 grams fiber.
Turkey Joes (Wednesday)
Makes 6 servings
Preparation time: 5 minutes
Cooking time: under 20 minutes
1 pound ground turkey
1/4 cup chopped onion
1/2 cup shredded carrots
1/2 cup ketchup
1/4 cup barbecue sauce
1 tablespoon each: Dijon
mustard and cider vinegar
1 1/2 teaspoons Worcestershire sauce
1/4 teaspoon pepper
In a large, nonstick skillet, cook turkey, onion and carrots until turkey is no longer pink and vegetables are soft, 6 to 7 minutes. Add ketchup, barbecue sauce, mustard, vinegar, Worcestershire and pepper and mix well. Bring to boil, reduce heat and simmer 10 minutes.
Per serving: 124 calories, 19 grams protein, 1 gram fat (9 percent calories from fat), 0.3 grams saturated fat, 9 grams carbohydrate, 51 milligrams cholesterol, 441 milligrams sodium, 1 gram fiber.
Bow-Tie Pasta With Broccoli and Artichokes (Friday)
Makes 6 servings
Preparation time: 10 minutes
Cooking time: time to cook the pasta
12 ounces bow-tie pasta
1 pound halved broccoli florets
1 (6 1/2-ounce) jar marinated artichoke hearts and liquid
1/3 cup oil-packaged, thinly sliced sun-dried tomatoes
2 chopped scallions
2 teaspoons red wine vinegar
1/4 teaspoon each: salt and freshly ground black pepper
1/4 cup freshly grated Parmesan cheese
Cook pasta according to directions. Add broccoli florets to the pasta the last 5 minutes of cooking time; drain.
In a large bowl, mix together artichokes and their liquid, tomatoes, scallions, red wine vinegar, salt and pepper.
Add pasta-broccoli mixture and the leftover chopped broccoli from Thursday's dinner.
Toss to combine.
Serve with freshly grated Parmesan cheese.
Per serving: 295 calories, 12 grams protein, 6 grams fat (17 percent calories from fat), 1.5 grams saturated fat, 51 grams carbohydrate, 3 milligrams cholesterol, 378 milligrams sodium, 5 grams fiber.
Middle Eastern Lamb Stew (Saturday)
Makes 4 servings
Preparation time: 30 minutes
Cooking time: 1 hour 45 minutes
1 lemon
1 tablespoon vegetable oil
1 1/4-pound well-trimmed, boneless lamb shoulder, cut into 1 1/4-inch chunks
1 large chopped onion (1 1/4 cups)
2 cups reduced-sodium chicken broth
1 teaspoon ground ginger
1 (3-inch-long) cinnamon stick
1/4 teaspoon pepper
1/3 cup bite-size pitted prunes
2 tablespoons honey
toasted blanched, slivered almonds for garnish
Heat oven to 325 degrees.
Using a vegetable peeler, peel zest (yellow part) from lemon in strips. Stack strips, then cut in narrow pieces. Cut lemon in half and squeeze juice (you'll need 2 tablespoons). Reserve peel and juice separately.
Heat oil in Dutch oven. Add lamb and brown on all sides. Add onion and saute until lightly browned. Add broth, lemon peel, ginger, cinnamon stick and pepper. Bring to boil; cover and place in oven. Bake 1 1/4 hours. Add prunes and lemon juice; cover and bake 15 minutes longer or until lamb is tender.
Using a slotted spoon, remove lamb, prunes and peel to a platter. Place pot over medium heat and stir honey into sauce. Bring to boil and cook 3 minutes or until sauce is slightly thickened and syrupy. Pour over lamb; sprinkle with almonds. (Adapted from Woman's Day magazine.)
Per serving: 370 calories, 31 grams protein, 7 grams fat (42 percent calories from fat), 6.6 grams saturated fat, 24 grams carbohydrate, 100 milligrams cholesterol, 295 milligrams sodium, 2 grams fiber.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by e-mail: menuplanneindspring.com.
Pub Date: 10/11/98