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
Serve Steak and Spinach Slices to the family, and hold the line on beef fat and calories but not on flavor (see recipe). Serve with a big baked potato to fill the plate and a lettuce and tomato salad on the side. Add multigrain rolls, and dinner is complete.
Monday/Meatless
Beans and rice are a perfect no-meat-tonight combination. Southwestern Beans and Rice is quick and easy and makes a nutritious combo (see recipe). Served with baked corn chips. You'll want a mixed green salad as an accompaniment. For dessert, pears and oatmeal cookies. Plan ahead: Save leftover cookies for Tuesday.
Tuesday/Express
Make fast and tasty Pasta Pollo tonight. Cook 12 ounces spaghetti according to directions; drain. In a large, nonstick skillet, cook 1 clove minced garlic in 1 teaspoon olive oil for 1 minute; add one 7-ounce jar of sliced, roasted red peppers and cook 2 minutes. Toss with pasta and top with one 10-ounce package of cooked, sliced chicken breasts. Sprinkle with grated Parmesan cheese. Serve with a packaged green salad and bread sticks from the bakery. Finish with leftover cookies.
Wednesday/Kids
Neat Loaf Cups have a kid-friendly shape (see recipe). Everyone will want homemade mashed potatoes made with skim milk with the "neat" loaf. Add frozen green peas, dinner rolls and brownies.
Plan ahead: Save half the neat loaf cups for Thursday.
Thursday/Heat and Eat
Heat the leftover neat loaf cups for tonight. Cheese grits are easy and a good go-with dish for the neat loaf. Prepare instant grits according to package directions. Stir in 1 cup shredded, reduced-fat sharp Cheddar cheese and 2 tablespoons or more of canned chopped green chilies (drained). Add some sliced tomatoes to the plate for a splash of color. Corn muffins from a mix are quick. Make fat-free instant chocolate pudding with skim milk for dessert.
Plan ahead: Make enough muffins and pudding for Friday.
Friday/Budget
Dance away high food costs with Texas Two-Step Chicken (see recipe). Swing your partner for rice. Stomp your feet for some vitamin C with fresh orange sections. Slide on over for leftover chocolate pudding with chocolate sprinkles for a mighty fine finish. Yahoo!
Plan ahead: Prepare enough rice for Saturday.
Saturday/Entertaining
For carefree entertaining, tonight's lobster Newburg will keep you out of the kitchen. In a medium saucepan, combine one 6-ounce package of lobster chunks, one 10 3/4-ounce can condensed cream of shrimp soup, 1/3 cup skim milk, 3 tablespoons sherry or white wine, and a dash of nutmeg. Heat on medium about 5 minutes or until warm. Garnish with chopped fresh parsley. Serve with rice and fresh steamed green beans. Add sourdough bread. Serve Lemon Angel Layer Cake for a luscious dessert (see recipe).
Shopping List
What you'll need for this week's menus (consult recipes for exact amounts)
Sunday
top round steak
frozen spinach
Parmesan cheese
garlic
cooking spray
baking potatoes
lettuce
tomatoes
multigrain rolls
Monday
chunky salsa
quick rice
canned black beans
canned corn with red and green peppers
cumin
baked corn chips
salad greens
pears
oatmeal cookies
Tuesday
spaghetti
garlic
olive oil
jar of roasted red peppers
cooked, sliced chicken breasts
Parmesan cheese
packaged green salad
bread sticks
Wednesday
cooking spray
eggs
skim milk
ketchup
cornflakes
onion
Dijon mustard
salt
pepper
lean ground beef
ground turkey
chunky salsa (if desired)
potatoes
skim milk
frozen green peas
dinner rolls
brownies or ingredients to make your own
Thursday
instant grits
shredded, reduced-fat sharp Cheddar cheese
canned green chilies
tomatoes
corn muffin mix
fat-free instant chocolate pudding
skim milk
Friday
skinless, boneless chicken breast halves
picante sauce
light brown sugar
Dijon mustard
rice
oranges
chocolate sprinkles
Saturday
package of frozen lobster chunks
condensed cream of shrimp soup
skim milk
sherry or white wine
nutmeg
fresh parsley
rice
fresh green beans
sourdough bread
angel food cake
canned lemon pie filling or other prepared lemon filling
whipped topping
berries (any kind)
kiwi fruit
Steak and Spinach Slices (Sunday)
Makes 4 servings
Preparation time: 15 minutes
Cooking time: 12 to 15 minutes
1 (12-ounce) top round steak, cut 1/2 to 3/4 inches thick, visible fat removed
2 (10-ounce) packages frozen chopped spinach, thawed and well-drained
1/4 cup freshly grated Parmesan cheese
4 minced garlic cloves
Heat oven to 350 degrees. Score both sides of the steak by making shallow cuts in a diamond pattern. Use a meat mallet and pound the steak to 8-by-12-inch rectangle.
In a medium bowl, toss together spinach and cheese until combined. Spread spinach mixture on top of steak. Sprinkle with garlic.
Roll the steak jellyroll fashion, beginning with short side. Skewer with 8 toothpicks 1 inch apart (starting 1/2 inch from end) to hold roll together. Slice between toothpicks to make 8 slices. Place on a baking sheet coated with cooking spray and bake 12 to 15 minutes for medium. (Adapted from "Healthy Homestyle Cooking," by Evelyn Tribole, R.D.,
Rodale Press, 1994, $27.95.)
Per serving: 180 calories, 27 grams protein, 5 grams fat (27 percent calories from fat), 2.7 grams saturated fat, 7 grams carbohydrate, 58 milligrams cholesterol, 260 milligrams sodium, 4 grams fiber.
Southwestern Beans and Rice (Monday)
Makes 4 servings
Preparation time: 5 minutes
Cooking time: under 15 minutes
2 cups water
1 (8-ounce) jar chunky salsa
2 cups quick rice
1 (15-ounce) can black beans, rinsed and drained
1 (11-ounce) can corn with red and green peppers, drained
1/2 teaspoon cumin
In a large skillet, combine water and salsa over medium-high heat; bring to boil. Stir in rice, beans, corn and cumin. Remove from heat; cover and let stand 10 minutes. Fluff with fork.
Per serving: 308 calories, 10 grams protein, 1 gram fat (3 percent calories from fat), 0.1 gram saturated fat, 63 grams carbohydrate, 0 milligrams cholesterol, 780 milligrams sodium, 6 grams fiber.
Neat Loaf Cups (Wednesday)
Makes 12 individual cups
Preparation time: 10 minutes
Cooking time: 25 minutes
cooking spray
4 slightly beaten egg whites
1/4 cup skim milk
1/4 cup ketchup
1/2 cup crushed cornflakes
1/4 cup minced onion
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/4 teaspoon pepper
1 pound lean ground beef
1 pound ground turkey
chunky salsa for garnish
Heat oven to 350 degrees. Coat a 12-well muffin pan with cooking spray.
In a large bowl, combine egg whites, milk, ketchup, cornflakes, onion, mustard, salt and pepper. Add beef and turkey and mix well. Divide and spoon mix into muffin pan. Bake 25 minutes or until meat is no longer pink; drain. Serve with salsa if desired.
Per serving (cup): 134 calories, 19 grams protein, 4 grams fat (27 percent calories from fat), 1.5 grams saturated fat, 5 grams carbohydrate, 51 milligrams cholesterol, 267 milligrams sodium, 0 grams fiber.
Texas Two-Step Chicken (Friday)
Makes 4 servings
Preparation time: 5 minutes
Cooking time: 20 minutes
4 skinless, boneless chicken breast halves
1 1/2 cups picante sauce
3 tablespoons packed light brown sugar
1 tablespoon Dijon mustard
3 cups hot cooked rice
Heat oven to 400 degrees. Arrange chicken in a flat, 2-quart baking dish. Mix picante sauce, sugar and mustard. Pour over chicken. Bake 20 minutes or until chicken is no longer pink in center. Serve with rice.
Per serving: 352 calories, 30 grams protein, 2 grams fat (5 percent calories from fat), 0.5 grams saturated fat, 53 grams carbohydrate, 66 milligrams cholesterol, 834 milligrams sodium, 1 gram fiber.
Lemon Angel Layer Cake (Saturday)
Makes 12 servings
Preparation time: 10 minutes
1 (10-inch) round angel food cake
1 (15 3/4-ounce) can lemon pie filling or 2 cups other lemon filling
1 1/2 cups frozen light whipped topping, thawed
4 cups berries (any kind)
2 kiwi fruit, peeled, sliced and quartered
Cut cake horizontally into three layers. Place bottom layer, cut side up, on serving plate. Place lemon pie filling in medium bowl; stir until smooth. Fold in whipped topping; spread 1/3 of lemon mixture on bottom layer of cake. Top with middle layer. Repeat and add top layer. Frost top with remaining mixture. Cover and refrigerate 30 minutes or until serving time. In another medium bowl, combine berries and kiwi fruit; cover and refrigerate until serving time.
To serve, cut cake and top each slice with 1/3 cup fruit. (Adapted from "Grilling, Picnics and Camping Pillsbury Cookbooklet," 1998, $2.99.)
Per serving: 223 calories, 3 grams protein, 2 grams fat (8 percent calories from fat), 1 gram saturated fat, 48 grams carbohydrate, 0 milligrams cholesterol, 303 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: 10/25/98