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 Dad happy today and watch him prepare his own Grilled Steaks. To accompany Dad's masterpieces, make Lentil, Red Pepper and Potato Salad (see recipe). Add crusty bread. Dad will love Black Forest Brownie Torte for dessert (see recipe). Happy Father's Day, Pop!
Plan ahead: Save enough of the torte for Monday.
Tips: Help everyone's heart and trim the visible fat from the steaks. To toast almonds: Spread on flat pan and bake at 325 degrees for 6 to 8 minutes or until lightly browned.
Monday/Meatless
Who would want meat with Pasta With Zucchini and Roasted Garlic (see recipe) for dinner? Serve with mixed greens and crusty rolls. Leftover torte makes an easy dessert.
Tuesday/Kids
The kids will welcome Black Bean Chili With Corn and Red Peppers (see recipe). Top the chili with crushed baked corn chips. You might want some extra corn chips on the side. Serve with a salad of sliced avocado and lettuce. Sugar cookies are a quick kid dessert.
Plan ahead: Save half the chili for Wednesday.
Wednesday/Heat and Eat
Make it fast tonight with leftover chili and rice. Here's the drill: Heat Tuesday's chili and serve over rice. Top the chili with chopped cilantro and fat-free sour cream. Refreshing Jicama Slaw is a good accompaniment to the chili. Peel and coarsely shred 1 pound jicama. Put shreds in colander and rinse with cold water until water runs clear; drain well. Spoon into a serving bowl. In a small bowl, combine 1/2 cup fat-free sour cream, 1/2 cup sliced scallions, 2 tablespoons chopped parsley, 1 tablespoon each of rice vinegar and prepared horseradish; mix well. Spoon over jicama and toss to coat. Season with salt and pepper and serve. Make corn bread from a mix. For dessert, fresh fruit is simple.
Thursday/Budget
My family is always in the mood for Meat Loaf (see recipe) and so is my purse. Serve the savory meat loaf with baked potatoes and fresh broccoli. Squeeze a fresh lemon over the broccoli if you like. Stuff the potatoes with fat-free sour cream and chopped fresh chives. Add multigrain rolls, too. For dessert, make your own rice pudding or pick up some from the store.
Friday/Express
Make a quick scallop marinara using imitation scallops from the supermarket's refrigerated meat case and a jar of marinara sauce. All you do is cook some spaghetti and top with the heated sauce and the scallops. Grate Parmesan cheese over the pasta/scallop combination, and voila! ... dinner is ready. Serve with a packaged green salad and Italian bread.
Saturday/Entertaining
Impress your guests with your own pork tenderloin roast tonight. Serve with fresh peach salsa. In a medium bowl, combine 2 large peaches (peeled and chopped), 1 jalapeno pepper (seeded and finely chopped), 1 tablespoon lime juice and 2 or 3 teaspoons chopped cilantro; mix well. Accompany the pork and salsa with couscous (prepare with fat-free chicken broth for more flavor). Make a lettuce and tomato salad and drizzle with olive oil and balsamic vinegar. Add crusty bread. For dessert, store-bought coconut cake is perfect.
Shopping List
What you'll need for this week's menus (consult recipes for exact amounts)
Sunday
well-trimmed
steaks for grilling
lentils
potatoes
green peas
red bell pepper
red onion
celery
Italian (flat-leaf) parsley
fresh basil
red-wine vinegar
extra-virgin
olive oil
salt
black pepper
crusty bread
frozen whipped topping
canned cherry pie filling
sliced almonds
brownie mix
Monday
dried thyme
dried rosemary
garlic
vegetable oil
rotini (twists)
fresh zucchini
salt
pepper
salad greens
crusty rolls
Tuesday
olive oil
onions
red bell peppers
cumin
chili powder
fat-free chicken broth
canned stewed tomatoes
tomato paste
canned black beans
frozen or fresh whole-kernel corn
cilantro
limes
baked corn chips
avocado
lettuce
sugar cookies
Wednesday
rice
cilantro
fat-free sour cream
jicama
scallions
parsley
rice vinegar
prepared horseradish
salt
pepper
corn-bread mix
fresh fruit
Thursday
ground turkey
lean ground beef
soft bread crumbs
ketchup
onion
eggs
salt
pepper
canned crushed pineapple
baking potatoes
fresh broccoli
lemon
fat-free sour cream
fresh chives
multigrain rolls
rice pudding or
ingredients to make your own
Friday
spaghetti
marinara sauce
package of
imitation scallops
Parmesan cheese
packaged green salad
Italian bread
Saturday
pork tenderloin roast
fresh peaches
fresh jalapeno
pepper
lime
cilantro
couscous
fat-free chicken broth
lettuce
tomatoes
olive oil
balsamic vinegar
crusty bread
coconut cake
Lentil, Red Pepper And Potato Salad (Sunday)
Serves 6
Preparation time: about 20 minutes
Cooking time: time to cook the lentils, potatoes and peas
2 cups cooked lentils
1 cup diced ( 1/4 inch) cooked potatoes
1/2 cup each: cooked green
peas and finely chopped red
bell pepper
1/4 cup each: chopped red onion and chopped celery
1 tablespoon each: finely chopped Italian (flat-leaf) parsley and finely chopped basil
2 tablespoons each: red-wine vinegar and extra-virgin olive oil
salt and freshly ground pepper to taste
In a large serving bowl, combine lentils, potatoes, peas, red pepper, onion, celery, parsley and basil. In a small bowl, whisk together vinegar, oil, salt and pepper; pour over lentil mixture. Toss to coat and serve.
Per serving: 159 calories, 7 grams protein, 5 grams fat (27 percent calories from fat), 0.7 grams saturated fat, 23 grams carbohydrate, no cholesterol, 5 milligrams sodium, 8 grams fiber.
Black Forest Brownie Torte (Sunday)
Makes 12 servings
Preparation time: 10 minutes
- Cooking time: 18 to 20 minutes
1 (19.8-ounce) package brownie mix
2 1/2 cups frozen whipped
topping, thawed and divided
1 (21-ounce) can cherry pie
filling, divided
1/4 cup toasted sliced almonds
Heat oven to 350 degrees. Make the cakelike version of brownie mix. Divide batter evenly between two 9-inch round cake pans and bake 18 to 20 minutes; cool 10 minutes and then place on wire racks to cool completely. Place one layer on cake plate. Layer with 1 1/2 cups whipped topping 1/2 inch from edge. Spread 1 cup pie filling evenly on topping. Add second layer. Spread remaining cherry filling over top to 1/2 inch from edge. Dollop or pipe 1 cup whipped topping around edge. Sprinkle with almonds.
Per serving: 414 calories, 5 grams protein, 20 grams fat (43 percent calories from fat), 5.7 grams saturated fat, 54 grams carbohydrate, 69 milligrams cholesterol, 158 milligrams sodium, 2 grams fiber.
Pasta With Zucchini and Roasted Garlic (Monday)
Makes 6 servings
Preparation time: 10 minutes
Cooking time: 20 minutes plus time to cook the pasta
8 medium garlic cloves, peeled
1/2 teaspoon each: dried thyme and dried rosemary
2 tablespoons vegetable oil
12 ounces rotini (twists)
3 medium zucchini, coarsely grated
salt and pepper to taste
Heat oven to 450 degrees. On a piece of heavy-duty foil, place garlic. Top with thyme and rosemary and oil; seal packet. Bake 20 minutes. Prepare pasta according to directions. Two minutes before pasta is done, add zucchini to pasta water. Cook 2 minutes; drain well. Pour into large serving bowl. Open foil, mash garlic with spoon. Toss with pasta and zucchini. Season with salt and pepper to taste and serve immediately.
Per serving: 271 calories, 9 grams protein, 6 grams fat (19 percent calories from fat), 0.5 grams saturated fat, 47 grams carbohydrate, no cholesterol, 8 milligrams sodium, 3 grams fiber.
Black Bean Chili With Corn and Red Peppers (Tuesday)
Makes 8 servings
Preparation time: 15 minutes
Cooking time: about 40 minutes
2 tablespoons olive oil
1 1/2 cups each: chopped onion and chopped red bell pepper
1 1/2 teaspoons cumin
5 teaspoons chili powder
2 1/2 cups fat-free chicken broth
1 (14 1/2 -ounce) can stewed tomatoes
3 tablespoons tomato paste
4 (15-ounce) cans black beans, rinsed and drained
2 1/2 cups frozen or fresh whole-kernel corn
3 tablespoons chopped cilantro
fresh lime wedges for garnish
In a Dutch oven, heat oil over medium heat until hot. Add onions; cook 5 minutes. Stir in bell pepper, cumin and chili powder; cook an additional 4 minutes. Add broth, stewed tomatoes, tomato paste and beans; mix well. Bring to boil. Reduce heat to low; simmer uncovered 20 minutes. Stir in corn; cook 7 minutes. Stir in cilantro; cook 1 minute and serve with lime wedge on side of plate.
Per serving: 246 calories, 12 grams protein, 6 grams fat (19 percent calories from fat), 0.6 grams saturated fat, 41 grams carbohydrate, no cholesterol, 769 milligrams sodium, 12 grams fiber.
Savory Meat Loaf (Thursday)
Makes 6 slices
Preparation time: 10 minutes
Cooking time: 1 hour 10 minutes
Standing time: 5 minutes
3/4 pounds each: ground turkey and lean ground beef
1 cup soft bread crumbs
1/3 cup ketchup
1/4 cup chopped onion
2 egg whites, slightly beaten
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup ketchup
1/4 cup crushed pineapple
Heat oven to 350 degrees. In a large bowl, combine turkey, beef, bread crumbs, 1/3 cup ketchup, onion, egg whites, salt and pepper; mix together. Form into an 8-by-4-by-1 1/2 -inch loaf in a shallow baking dish. Bake 40 minutes. To make topping, combine 1/4 cup ketchup and pineapple in a small bowl; set aside. Remove loaf from oven. Spoon topping on loaf. Return to oven and bake 30 minutes. Let stand 5 minutes before slicing.
Per serving: 248 calories, 24 grams protein, 10 grams fat (38 percent calories from fat), 3.5 grams saturated fat, 14 grams carbohydrate, 66 milligrams cholesterol, 643 milligrams sodium, 1 gram fiber.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by e-mail: menuplanner@mindspring.com.
Pub Date: 06/20/99