This week's menus

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

No family member will be able to resist Honey-Mustard Pork Tenderloin Roast (see recipe). Accompany the tender pork with your own scalloped potatoes and baked apples. Add dinner rolls to this delicious meal.

Plan ahead: Save enough pork and bake enough apples for Monday.

Monday/Heat and Eat

Tonight's barbecued pork sandwiches are quick. Slice and heat leftover pork. Top with homemade or store-bought barbecue sauce and sliced dill pickles and place on toasted kaiser rolls. Serve with canned vegetarian baked beans and heated leftover apples. Add cookies for dessert.

Tuesday/Express

For tonight's pasta primavera, skate on through the grocery store to the frozen-food section and look for one of the frozen vegetable-pasta combos. If you have any leftover chopped meat, stir it in. Add a packaged green salad and garlic bread. Instant pistachio pudding made with skim milk is an easy dessert. Let's eat!

Plan ahead: Cook rice for Wednesday.

Wednesday/Meatless

After tonight, Fiesta Skillet Tacos (see recipe) will rank high on everyone's favorite food list. Packed with rice and beans, these flavorful, two-fisted wonders are a good source of fiber. Add a mixed green salad. For dessert, store-bought chocolate layer cake is easy.

Plan ahead: Save enough cake for Friday.

Thursday/Kids

The kids will want to hit the trail with Chuckwagon Beef and Pasta. (See recipe.) Add a chopped lettuce salad. For dessert, the children can make cookies "in a cloud." Crumble chocolate cookie bits and stir into defrosted light whipped topping. Teach the children sharing by enjoying their dessert with them.

Friday/Budget

Watch your food budget stretch with Bacon and Egg Burrito Wraps (see recipe). Eggs are a good, inexpensive source of protein. Decrease the cholesterol by substituting 2 egg whites for one whole egg. Frozen hash-brown potatoes are good with the burritos. Add frozen green peas and carrots. Don't forget the leftover cake.

Saturday/Entertaining

Serve your guests your own grilled chicken breasts and salsa. Accompany the chicken with Oven-Roasted Mushrooms, Onions and Potatoes (see recipe). Add asparagus spears and crusty bread. For dessert, fat-free pound cake with warmed chocolate sauce and light whipped cream will please everyone.

Shopping List

What you'll need for this week's menus (consult recipes for exact amounts)

Sunday

pork tenderloin roast

vegetable oil

salt

pepper

honey-mustard sauce

fresh thyme

black peppercorns

ingredients for scalloped potatoes

ingredients for baked apples

dinner rolls

Monday

barbecue sauce or ingredients to make your own

sliced dill pickles

kaiser rolls

canned vegetarian baked beans

cookies

Tuesday

packaged frozen vegetable-pasta combo

packaged green salad

garlic bread

instant pistachio pudding

skim milk

Wednesday

cider vinegar

olive oil

garlic

salt

chili powder

pepper

cumin

brown rice

canned black beans

frozen corn

red bell pepper

carrot

scallions

taco shells

salad greens

chocolate layer cake

Thursday

lean ground beef

red bell pepper

onion

beef broth

wagon wheel or rotini pasta

hickory-flavored barbecue sauce

finely shredded reduced-fat Cheddar cheese

lettuce

chocolate cookie bits

frozen light whipped topping

Friday

Canadian bacon

onion

red bell pepper

cooking spray

egg substitute or fresh eggs

flour tortillas

shredded reduced-fat Monterey Jack cheese

fat-free sour cream

salsa

lettuce

tomato

frozen hash-brown potatoes

frozen green peas and carrots

Saturday

boneless, skinless chicken breast halves

salsa

red potatoes

extra-virgin olive oil

fresh white mushrooms

bell pepper (red, yellow or orange)

garlic

red onions

salt

fresh thyme

pepper

asparagus spears

crusty bread

fat-free pound cake

chocolate sauce

light whipped cream

Pork Tenderloin Roast (Sunday)

Makes 8 servings

Preparation time: 5 minutes

Cooking time: less than

30 minutes

Standing time: about 5 minutes

2 pounds well-trimmed pork

tenderloin roast

1 teaspoon vegetable oil

salt and pepper to taste

3 tablespoons honey-mustard sauce

1 tablespoon chopped fresh thyme

4 black peppercorns, crushed

Heat oven to 350 degrees. Brush pork with oil and season with salt and pepper to taste. In a large, heated, nonstick skillet, brown pork on all sides (about 3 or 4 minutes each side). Transfer to baking pan; bake about 20 to 25 minutes or until internal temperature reaches 155 degrees. Remove from oven, cover and let stand about 5 minutes or until temperature reaches 160 degrees.

Meanwhile, in a small bowl combine honey-mustard sauce with thyme and peppercorns. Brush on cooked pork. Slice pork and serve.

Per serving: 164 calories, 24 grams protein, 6 grams fat (33 percent calories from fat), 1.6 grams saturated fat, 3 grams carbohydrate, 67 milligrams cholesterol, 82 milligrams sodium, no fiber.

Fiesta Skillet Tacos (Wednesday)

Makes 8 tacos

Preparation time: 10 minutes

Cooking time: less than 10

minutes, plus time to cook the rice

2 tablespoons cider vinegar

1 tablespoon olive oil

1 tablespoon minced garlic

1/4 teaspoon each: salt and chili powder

1/8 teaspoon each: pepper and cumin

1 1/2 cups cooked brown rice

1 (15-ounce) can black beans, rinsed and drained

1 cup frozen corn, thawed

1/2 small red bell pepper, chopped

1 carrot, shredded

1/2 cup thinly sliced scallions

8 taco shells

In a small bowl, combine vinegar, oil, garlic, salt, chili powder, pepper and cumin. Spoon half the spice mixture into a large, nonstick skillet. Reserve remaining mixture. Heat skillet over medium-high heat until hot. Add rice, beans, corn, red pepper, carrots, scallions and remaining spice mixture. Cook, stirring, for 6 to 8 minutes, until mixture is well blended. Divide among taco shells.

Per taco: 184 calories, 5 grams protein, 6 grams fat (28 percent calories from fat), 0.8 grams saturated fat, 30 grams carbohydrate, no cholesterol, 301 milligrams sodium, 5 grams fiber.

Beef and Pasta (Thursday)

Makes 4 servings

Preparation time: 10 minutes

Cooking time: 20 to 30 minutes

1/2 pound lean ground beef

1 small red bell pepper, chopped

1/2 cup chopped onion

1 (14 1/2 -ounce) can beef broth

1 1/2 cups uncooked wagon wheel or rotini pasta

1 cup hickory-flavored barbecue sauce

1/4 cup water

1/4 cup finely shredded reduced-fat Cheddar cheese

In a large, nonstick skillet, brown beef, pepper and onion over medium heat about 5 minutes or until meat is no longer pink. Drain well. Stir in broth, pasta, barbecue sauce and water; bring to boil. Reduce heat to medium-low; cover and simmer 10 to 15 minutes or until pasta is almost tender. Uncover and continue cooking 5 to 7 minutes or until pasta is tender; stir occasionally. Sprinkle with cheese.

Per serving: 333 calories, 23 grams protein, 8 grams fat (23 percent calories from fat), 3.1 grams saturated fat, 41 grams carbohydrate, 42 milligrams cholesterol, 1,023 milligrams sodium, 2 grams fiber.

Bacon and Egg Burrito Wraps (Friday)

Makes 8 wraps

Preparation time:

about 15 minutes

Cooking time: less than 15 minutes, plus time to cook the bacon

4 slices Canadian bacon

1 medium onion, chopped

1 medium red bell pepper, chopped

cooking spray

2 cups egg substitute or 4 whole eggs plus 8 egg whites

8 heated flour tortillas (see note)

1 cup shredded reduced-fat Monterey Jack cheese

fat-free sour cream, salsa, shredded lettuce and diced tomato for garnish

In a large, nonstick skillet, cook bacon according to directions; dice and set aside. In the same skillet, cook onion and pepper until softened, about 5 minutes. Remove and set aside. Wipe skillet with a paper towel, coat with cooking spray and heat over medium heat. Pour eggs into skillet (if using fresh eggs, beat them slightly before adding to skillet) and cook without stirring until eggs begin to set, 3 to 5 minutes. Stir gently and cook until set. Add bacon and onion mixture to eggs. Spoon into heated tortillas; top with cheese. Roll and fold. Serve with sour cream, salsa, lettuce and tomato.

Note: To heat tortillas, wrap them in a damp white paper towel and heat in microwave on high (100 percent power) about 20 seconds or until hot.

Per wrap: 261 calories, 18 grams protein, 7 grams fat (24 percent calories from fat), 2.6 grams saturated fat, 31 grams carbohydrate, 15 milligrams cholesterol, 611 milligrams sodium, 2 grams fiber.

Oven-Roasted Mushrooms, Onions and Potatoes (Saturday)

Makes 6 servings

Preparation time: 15 minutes

Cooking time: 40 minutes

1 1/2 pounds red potatoes, cut into fourths or sixths

3 tablespoons extra-virgin olive oil

1 pound fresh white mushrooms, halved or quartered

1 large bell pepper (red, yellow or orange), cut into 1/2 -inch chunks

1 teaspoon minced garlic

1 medium red onion, sliced

1 teaspoon salt

1 1/2 teaspoons fresh thyme

1/4 teaspoon pepper

Heat oven to 450 degrees. In a large, flat baking pan, toss potatoes with oil. Bake, uncovered, 10 minutes. Stir in mushrooms, bell pepper, garlic and onion; bake, uncovered, until vegetables are nearly tender, about 15 minutes. Stir in salt, thyme and pepper. Continue to bake, uncovered, until vegetables are tender, about 15 minutes.

Per serving: 186 calories, 5 grams protein, 7 grams fat (34 percent calories from fat), 1 gram saturated fat, 28 grams carbohydrate, no cholesterol, 399 milligrams sodium, 4 grams fiber.

Pub Date: 03/21/99