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
Start your Easter celebration with Peach-Glazed Baked Ham. Roast a fully cooked, 12- to 16-pound ham (boneless or bone-in), fat side up, at 325 degrees for 15 to 18 minutes per pound until internal temperature is 140 degrees. Use a pastry brush to coat the ham with peach preserves the last 15 minutes of baking. Make Spicy Grits (see recipe) to accompany the ham. Add asparagus spears and crusty bread. For dessert, Easter Bunny Pie (see recipe) is as fresh as spring.
Plan ahead: Save leftover ham for Monday and Tuesday (and other meals to come) and enough pie for Monday.
Monday/Budget
Be a penny-pincher but not a flavor miser with Savory Rice and Ham (see recipe). Add some crunch with a mixed green salad. You'll want to make corn bread from a mix. Leftover pie will be a welcome dessert.
Plan ahead: Save half the ham and rice for Tuesday.
Tuesday/Heat and Eat
Dinner will be ready in a flash with Ham and Rice Stuffed Pitas. Warm Monday's leftover ham and rice, and stuff in whole-wheat pitas. Serve with canned black-eyed peas; add a splash of hot sauce if desired. Sprinkle cinnamon over store-bought chunky applesauce to accompany the meal. Add cookies for dessert.
Plan ahead: To save time tomorrow, make Wednesday's soup tonight.
Tip: To reduce sodium, rinse and drain black-eyed peas.
Wednesday/Express
Try Wyler's Soup Starter for the ultimate store-bought soup. We tried the beef vegetable flavor. You'll need 1 pound lean beef cubes or lean ground beef to add to the mix. I added extra water toward the end of the cooking time to thin the mixture. You can toss in any available leftover vegetables the last 15 minutes of cooking to freshen the flavor. Serve with a green salad and crusty bread. Fresh fruit is an easy dessert.
Thursday/Kids
It's burger night for the kids. Make their favorite burgers with all the trimmings. Serve with Cheesy Fries. For dessert, help the kids make Marshmallow Sandwiches. Prepare 1 (18-ounce) package chocolate chip cookie dough according to directions; cool completely. Place a large marshmallow on 1 cookie and microwave at medium (50 percent power) 10 to 20 seconds or until marshmallow expands. Top with second cookie. Cool 1 minute or so (if you can wait that long).
Friday/Meatless
"Eat your veggies" won't be a problem with Rosemary Roasted Vegetables (see recipe). You'll climb the food pyramid two steps at a time. Serve the flavorful melange over couscous and top with crumbled feta cheese. Add a green salad and sesame bread sticks.
Saturday/ Easy Entertaining
We loved this Mexican Chicken Casserole (see recipe) and so will your guests. If we had not been guests ourselves, we would have eaten the whole thing. For really hearty eaters, serve with rice. Add a dollop of store-bought guacamole and reduced-fat sour cream to a shredded lettuce salad. Add extra tortillas on the side. You'll want a light dessert, and lemon sherbet is just that.
Tip: Up the "heat" in the casserole by using hot green chilies and enchilada sauce.
Shopping List
What you'll need for this week's menus (consult recipes for exact amounts)
Sunday
fully cooked ham
peach preserves
quick-cooking grits
salt
black pepper
cayenne pepper
reduced-fat shredded sharp Cheddar cheese
canned jalapeno pepper
asparagus spears
crusty bread
skim milk
3.4-ounce packages of instant vanilla pudding and pie filling
frozen lemonade concentrate
reduced-fat whipped topping
store-bought reduced-fat graham cracker pie crust
lemon
Monday
olive oil
red bell pepper
onion
garlic
long-grain rice
dried oregano
fat-free chicken broth
canned stewed tomatoes
red-pepper flakes
cilantro
salad greens
corn-bread mix
Tuesday
whole-wheat pitas
canned black-eyed peas
hot sauce
ground cinnamon
store-bought chunky applesauce
cookies
Wednesday
Wyler's Soup Starter
lean beef cubes or lean ground beef
salad greens
crusty bread
fresh fruit
Thursday
favorite burger ingredients
burger accompaniments
frozen steak fries
Parmesan cheese
Italian seasoning
salt
packaged chocolate chip cookie dough
large marshmallows
Friday
fresh rosemary
olive oil
red wine vinegar
salt
garlic
zucchini
carrots
bell peppers (red, yellow or orange)
red onion
whole mushrooms
cooking spray
couscous
feta cheese
salad greens
sesame bread sticks
Saturday
fat-free chicken broth
canned chopped green chilies (mild to hot)
boneless, skinless chicken breasts
olive oil
onion
evaporated skim milk
shredded Monterey Jack cheese
tub-style light cream cheese
canned enchilada sauce (mild to hot)
corn tortillas
cooking spray
shredded extra-sharp Cheddar cheese
baked corn chips
rice
store-bought guacamole
reduced-fat sour cream
lettuce
lemon sherbet
Spicy Grits (Sunday)
Makes 4 servings
Preparation time:
less than 10 minutes
Cooking time: 8 to 10 minutes; Standing time: 1 to 2 minutes.
1 cup quick-cooking grits
3 cups hot water
salt to taste
1/4 teaspoon black pepper
1/2 teaspoon cayenne pepper
1/4 cup reduced-fat shredded sharp Cheddar cheese
1/2 canned jalapeno pepper, rinsed, seeded and chopped
In a 2-quart casserole, combine grits, water, salt, black pepper, cayenne pepper. Microwave uncovered on high (100 percent power) 8 to 10 minutes; stir once. Add the cheese and jalapeno pepper and stir. Cover and let stand 1 to 2 minutes or until cheese melts.
Per serving: 169 calories, 6 grams protein, 2 grams fat (10 percent calories from fat), 0.9 grams saturated fat, 32 grams carbohydrate, 4 milligrams cholesterol, 79 milligrams sodium, 1 gram fiber.
-- From "Save Your Heart with Susan" by Susan Nicholson (Morrow, $16.95, 1991).
Easter Bunny Pie (Sunday)
Makes 8 servings
Preparation time: 10 minutes
Chilling time: 4 hours
1 3/4 cups cold skim milk
2 (3.4-ounce) packages instant vanilla pudding and pie filling
1 (6-ounce) can frozen and thawed lemonade concentrate
1 (8-ounce) container frozen and thawed reduced-fat whipped topping
1 (6-ounce) store-bought reduced-fat graham cracker pie crust
thinly sliced lemons for garnish
Pour milk into a large bowl. Add pudding and pie filling and whisk 30 seconds. Add lemonade concentrate. Beat with whisk 30 seconds (it will be thick). Immediately stir in topping. Spoon into crust. Chill 4 hours. Garnish with lemon slices.
Per serving: 317 calories, 3 grams protein, 7 grams fat (20 percent calories from fat), 4.6 grams saturated fat, 58 grams carbohydrate, 1 milligram cholesterol, 471 milligrams sodium, 1 gram fiber.
Savory Rice and Ham (Monday)
Makes 8 servings
Preparation time: 10 minutes
Cooking time: about 25 minutes
2 teaspoons olive oil
1 finely chopped red bell pepper
1 finely chopped large onion
2 cloves minced garlic
1 cup uncooked long-grain rice
1/2 teaspoon dried oregano
1 (14 1/2 -ounce) fat-free chicken broth
1 (14 1/2 -ounce) can stewed tomatoes and juice
1/4 teaspoon red pepper flakes
2 cups diced ham
2 tablespoons chopped cilantro
In a large nonstick skillet, heat olive oil. Add bell pepper, onion and garlic; cook 3 minutes or until softened. Stir in rice, oregano and broth. Cover; simmer 15 minutes. Stir in tomatoes and juice, pepper flakes and ham. Cover and simmer, stirring occasionally, 5 minutes or until rice is tender and liquid is absorbed. Spoon into a large serving dish and sprinkle with cilantro.
Per serving: 191 calories, 9 grams protein, 5 grams fat (24 percent calories from fat), 1.4 grams saturated fat, 27 grams carbohydrate, 19 milligrams cholesterol, 663 mgs sodium, 2 grams fiber.
Cheesy Fries (Thursday)
Makes 4 servings
Preparation time: 5 minutes
Cooking time: 12 to 15 minutes
4 cups frozen steak fries
1/4 cup grated Parmesan cheese
1 teaspoon Italian seasoning
1/4 teaspoon salt
Heat oven to 450 degrees. Spread potatoes on a foil-lined baking sheet. Bake 8 minutes. In a small bowl, combine cheese, Italian seasoning and salt. Remove potatoes from oven. Sprinkle seasoning over potatoes and mix gently. Return to oven; bake 4 to 5 minutes longer or until browned and crisp.
Per serving: 171 calories, 5 grams protein, 7 grams fat (36 percent calories from fat), 2.8 grams saturated fat, 23 grams carbohydrate, 5 milligrams cholesterol, 297 mgs sodium, 2 grams fiber
Rosemary Roasted Vegetables (Friday)
Makes 4 servings
Preparation time: 20 minutes
Cooking time: 35 minutes
1 tablespoon each minced fresh rosemary and olive oil
2 tablespoons red wine vinegar
1/4 teaspoon salt
2 cloves crushed garlic
1 medium zucchini cut in 1-inch slices
1 cup sliced carrots
2 bell peppers (red, yellow or orange) cut in 1-inch pieces
1 medium red onion cut in 8 wedges
1 (8-ounce) package whole mushrooms
Heat oven to 425 degrees. In a large bowl, combine rosemary, olive oil, vinegar, salt and garlic; mix well. Add zucchini, carrots, peppers, onion and mushrooms; toss to coat. In a shallow roasting pan, arrange vegetables in a single layer. (Pour in any excess liquid.) Coat with cooking spray. Bake 35 minutes or until tender and browned, stir occasionally. Serve.
Per serving: 100 calories, 3 grams protein, 4 grams fat (33 percent calories from fat), 0.5 grams saturated fat, 15 grams carbohydrate, no cholesterol, 164 milligrams sodium, 4 grams fiber.
Mexican Chicken Casserole (Saturday)
Makes 8 servings
Preparation time: 20 minutes
Cooking time: 50 minutes;
standing time: 10 minutes
1 cup fat-free chicken broth
2 (4 1/2 -ounce) cans chopped green chilies (mild to hot), divided
1 3/4 pounds boneless, skinless chicken breasts
2 teaspoons olive oil
1 cup chopped onion
1 cup evaporated skim milk
4 ounces shredded Monterey Jack cheese (1 cup)
2 ounces tub-style light cream cheese
1 (10-ounce) can enchilada sauce (mild to hot)
12 (6-inch) corn tortillas
1 ounce shredded extra-sharp Cheddar cheese ( 1/4 cup)
6 baked corn chips, crushed
In a large skillet, combine broth and 1 can chilies; bring to boil. Add chicken; reduce heat and simmer 15 minutes or until chicken is done; turn once. Remove chicken; reserve liquid and cool chicken. Shred chicken with 2 forks. Heat oven to 350 degrees. In a large nonstick skillet, heat oil over medium-high. Add the other can of chilies and onion; cook 3 minutes or until softened. Add reserved cooking liquid, milk, Monterey Jack cheese, cream cheese and enchilada sauce; stir well. Stir in shredded chicken; cook 2 minutes. Remove from heat.
Place 4 tortillas in bottom of 2-quart casserole coated with cooking spray. Spoon 2 cups chicken mixture over tortillas. Repeat layers twice, ending with chicken mixture. Sprinkle with Cheddar cheese and crumbled chips. Bake 30 minutes or until thoroughly heated. Let stand 10 minutes.
Per serving: 357 calories, 33 grams protein, 12 grams fat (30 percent calories from fat), 5.7 grams saturated fat, 29 grams carbohydrate, 83 milligrams cholesterol, 560 mgs sodium, 4 grams fiber.
-- Adapted from Cooking Light magazine
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by e-mail: menuplanner@mindspring.com.