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
Serve honey-baked ham to the family today. Accompany the ham with flavorful Curried Apple and Rice Salad (see recipe). Add dinner rolls. For dessert, a store-bought fat-free pound cake with fat-free chocolate ice cream is easy.
Plan ahead: Save enough ham, half the salad and leftover ice cream for Monday.
Tip: Trim the fat from ham.
Monday/Leftovers
Stay cool in the kitchen with Hammy Hoagies. On hoagie buns, layer slices of leftover ham, Gruyere cheese slices, roasted red pepper slices, arugula and honey-mustard sauce. Serve with leftover rice salad and fat-free chips. Top store-bought brownies with leftover ice cream to complete a quick meal.
Tuesday/Kids
Make the kids happy by preparing Turkey Chili Burritos (see recipe). Serve canned pinto beans on the side. The adults might want a splash of hot sauce on their beans. For dessert, watch the children make instant banana pudding with skim milk. Remind them to add sliced bananas to the pudding for a fresher flavor.
Wednesday/Express
Give yourself a break tonight and serve a store-bought, low-fat vegetable lasagna. Accompany the lasagna with a packaged Italian salad and garlic bread. For dessert, fresh pineapple chunks and cookies are quick.
Plan ahead: Save enough pineapple for Thursday.
Thursday/Budget
Watch your grocery savings grow when you serve inexpensive Black Bean Burgers (see recipe). Serve on toasted hamburger buns. Accompany the burgers with french fries and deli coleslaw. Drain the slaw and add leftover fresh, chopped pineapple to jazz up the flavor.
Friday/Meatless
Everyone will enjoy North African-influenced Vegetable Couscous With Chickpeas (see recipe). On the side, add colorful bell pepper stir-fry blend. Serve with pita bread. For dessert, up your vitamin C intake with fresh strawberries, topped with light whipped cream for dessert.
Saturday/Entertaining
Treat your guests to Sauteed Turkey Cutlets With Lemon Sauce tonight (see recipe). Toss orzo with fresh herbs and a little olive oil to accompany the cutlets. Patrice, the chef at one of my favorite French restaurants in Atlanta, L'Assiette, served us this Belgian endive salad. Peel outer leaves of 6 Belgian endives and discard leaves; cut endive into chunks to within 1 inch of base. Divide among 4 salad plates. Sprinkle each salad with 1 tablespoon each of toasted chopped walnuts and crumbled blue cheese. In a small bowl, combine 1 teaspoon Dijon mustard, 2 tablespoons each of red-wine vinegar and olive oil, and salt and pepper to taste. Drizzle over salads. Add baguettes. Your own poached pears make an impressive dessert.
Shopping List
What you'll need for this week's menus (consult recipes for exact amounts)
Sunday
honey-baked ham
Granny Smith apples
rice
celery
walnuts
golden raisins
low-fat mayonnaise
fat-free sour cream
lemon
sugar
salt
curry powder
salad greens
dinner rolls
fat-free pound cake
fat-free chocolate ice cream
Monday
hoagie buns
Gruyere cheese slices
jar of roasted red peppers
arugula
honey-mustard sauce
fat-free chips
brownies
Tuesday
large tortillas
canned turkey chili
rice
reduced-fat shredded sharp Cheddar cheese
lettuce
tomato
canned pinto beans
hot sauce
instant banana pudding
skim milk
bananas
Wednesday
prepared vegetable lasagna
packaged Italian salad
garlic bread
fresh pineapple
cookies
Thursday
canned black beans
egg
seasoned dry bread crumbs
red onion
green bell pepper
vegetable oil
barbecue sauce
shredded pepper jack cheese
hamburger buns
frozen french fries
deli coleslaw
Friday
vegetable broth (optional)
onion
turmeric
pepper
salt
packaged shredded carrots
fresh summer squash
couscous
canned chickpeas
cherry tomatoes
cilantro
parsley
package frozen bell pepper stir-fry
pita bread
fresh strawberries
light whipped cream
Saturday
turkey cutlets
salt
black pepper
olive oil
lemons
cornstarch
fat-free chicken broth
garlic
parsley
orzo
fresh herbs
olive oil
Belgian endives
walnuts
blue cheese
Dijon mustard
red wine vinegar
baguettes
ingredients for poached pears
Turkey Chili Burritos (Tuesday)
Makes 4 servings
Preparation time: less than 10 minutes
Cooking time: time to cook the chili and rice
4 large tortillas
2 cups canned turkey chili
2 cups cooked rice ( 1/2 cup uncooked)
1/2 cup reduced-fat shredded sharp Cheddar cheese
1 cup shredded lettuce
1/2 cup diced tomato
Warm tortillas and heat chili according to directions. Reheat rice if necessary.
Divide chili, rice, cheese, lettuce and tomato among the 4 tortillas. Fold ends and sides and serve.
Per serving: 492 calories, 21 grams protein, 11 grams fat (20 percent calories from fat), 3.3 grams saturated fat, 77 grams carbohydrate, 24 milligrams cholesterol, 1,051 milligrams sodium, 6 grams fiber.
Black Bean Burgers (Thursday)
Makes 4 burgers
Preparation time: 15 minutes
Cooking time: about 10 minutes
2 (15-ounce) cans black beans, rinsed, drained and mashed
1 egg
1/2 cup seasoned dry bread crumbs
1/4 cup each: red onion and green bell pepper, both minced
1 tablespoon vegetable oil
1/3 cup barbecue sauce
1/2 cup shredded pepper jack cheese
4 toasted hamburger buns
In a large bowl, combine beans, egg, crumbs, onion and bell pepper. Form into 4 patties. Heat oil in a large, nonstick skillet. Cook patties over medium-high heat 3 to 4 minutes per side until heated through and a crust forms. Reduce heat to low, pour barbecue sauce over patties and sprinkle with cheese. Cover and cook 1 or 2 minutes to heat. Transfer to buns and serve.
Per serving: 424 calories, 20 grams protein, 13 grams fat (28 percent calories from fat), 3.9 grams saturated fat, 57 grams carbohydrate, 69 milligrams cholesterol, 1,395 milligrams sodium, 11 grams fiber.
Curries Apple and Rice Salad (Sunday)
Makes 10 servings
Preparation time: 15 minutes
Cooking time: time to cook the rice
4 Granny Smith apples, diced with peel
3 cups cooked rice (1 cup uncooked)
1 cup sliced celery
1/2 cup toasted walnuts, coarsely chopped
3/4 cup golden raisins
1/2 cup each: low-fat mayonnaise and fat-free sour cream
3 tablespoons fresh lemon juice
1 tablespoons sugar
1 teaspoon salt
1 1/2 teaspoons curry powder
8 cups mixed salad greens
In a large bowl, combine apples, rice, celery, nuts and raisins. In a small bowl, blend mayonnaise, sour cream, lemon juice, sugar, salt and curry powder. Pour over apple mixture; toss lightly with a fork until apple pieces are well-coated. Place greens on serving platter; top with apple mixture and serve.
Per serving: 227 calories, 4 grams protein, 5 grams fat (19 percent calories from fat), 0.5 grams saturated fat, 43 grams carbohydrate, 1 milligram cholesterol, 379 milligrams sodium, 4 grams fiber.
Sauteed Turkey Cutlets With Lemon Sauce (Saturday)
Makes 4 servings
Preparation time: 20 minutes
Cooking time: less than 10 minutes
4 (4- or 5-ounce) turkey cutlets
1/4 teaspoon each: salt and coarsely ground black pepper
1 tablespoon olive oil
2 medium lemons, divided use
1 1/2 teaspoons cornstarch
3/4 cup fat-free chicken broth
1 garlic clove, crushed with garlic press
2 tablespoons chopped parsley
Place cutlets in plastic wrap and pound to 1/4 -inch thickness. Rub cutlets with salt and pepper. In a large, nonstick skillet, heat oil over medium-high heat until hot. Add cutlets and cook about 4 minutes or until golden; turn once. Transfer to platter to keep warm.
Thinly slice 1 lemon; reserve half the slices for garnish. From other lemon, grate 1/2 teaspoon peel and squeeze 2 tablespoons juice.
In a cup, whisk cornstarch with chicken broth.
In the skillet used for cooking turkey, place garlic, lemon peel, lemon juice and half the lemon slices. Cook for 30 seconds. Add cornstarch-broth mixture; boil 1 minute. Stir in parsley. To serve, pour sauce over cutlets. Garnish with remaining lemon slices and peel.
Per serving: 168 calories, 28 grams protein, 5 grams fat (25 percent calories from fat), 0.8 grams saturated fat, 3 grams carbohydrate, 77 milligrams cholesterol, 281 milligrams sodium, no fiber.
Vegetable Couscous With Chickpeas (Friday)
Makes 4 servings
Preparation time: 10 minutes
Cooking time: less than 10 minutes
Standing time: 5 minutes
1 1/2 cups water or vegetable broth
1/3 cup chopped onion
1/2 teaspoon each: ground turmeric and pepper
1/4 teaspoon salt
1 (10-ounce) package shredded carrots
2 summer squash, cut into 1-inch chunks
1 cup couscous
1 cup chickpeas, rinsed and drained
1 cup cherry tomatoes
2 tablespoons each: finely chopped cilantro and parsley
In a large pot, bring water or broth, onion, turmeric, pepper and salt to boil. Add carrots; reduce heat, cover and simmer 5 minutes or until carrots are almost tender. Add squash; cover and simmer 2 or 3 minutes or until squash is softened. Stir in couscous, chickpeas and tomatoes. Cover, remove from heat and let stand 5 minutes. Stir in cilantro and parsley.
Per serving: 332 calories, 13 grams protein, 2 grams fat (6 percent calories from fat), 0.3 grams saturated fat, 66 grams carbohydrate, no cholesterol, 184 milligrams sodium, 9 grams fiber.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by e-mail: menuplanner@ mindspring.com.
Pub Date: 06/13/99