This week's menus
Each day of the week offers a menu aimed at a different aspect of meal planning at a different aspect of meal planning. Ther'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
Spice up the family gathering with Cajun Pork Roast (see recipe). Accompany the delicious meat with Green Beans With Red Onion and Blue Cheese (see recipe). Add canned creamed-style corn and dinner rolls. Store-bought carrot cake is a quick dessert.
Plan ahead: Save enough pork and cake for Monday.
Tip: If you're watching your weight, scrape off most of the cake icing to cut calories and fat.
Monday/Heat and Eat
Tonight's Pork Sandwiches With Apples on Rye Bread is easy. In a small bowl, combine 1 tablespoon coarse-grain mustard with 1/4 cup apple butter; spread mixture on 8 rye bread slices. Top 4 slices with thinly sliced cooked pork, fresh apple slices and the remaining bread. Serve with baked corn chips and deli coleslaw. Serve leftover cake for dessert.
Plan ahead: Buy enough coleslaw for Wednesday.
Tuesday/Budget
Serving economical and nutritious rice, as in Santa Fe Salad, is a great way to save money (see recipe). Add crusty bread to the meal-in-one entree. Fresh pear slices and cookies complete the meal.
Wednesday/Express
Make your own Fish 'N Chips for a quick meal tonight. Bake 1 (11.4-ounce) box frozen, breaded fish fillets according to directions. Remove from oven and heat broiler. Halve 1 (8-ounce) loaf Italian bread lengthwise and broil, cut side up, until browned. Cut each half in quarters, crosswise. For each sandwich, place 1/4 cup (1 cup total or 8 ounces) drained deli coleslaw on 4 pieces bread; top with fish and 4 hamburger dill slices. Add other piece of bread and serve. Accompany the fish sandwich with steak fries and carrot sticks. For dessert, fresh cantaloupe wedges topped with lime sherbet are refreshing.
Thursday/Meatless
Italian Pasta and Bean Soup is so flavorful, you won't need meat. Cook 1 cup ditali or any small pasta tubes according to directions. In a large saucepan, heat 1 tablespoon olive oil. Add 1/2 cup chopped onion, 1 chopped celery rib, 1 small carrot and 1 garlic clove. Cover and cook 6 minutes or until tender. Add 1/3 cup dry white wine and boil 1 minute. Stir in 2 (15 1/2 -ounce) cans white beans (rinsed and drained), 2 (14 1/2 -ounce) cans vegetable broth, 1 (8-ounce) can tomato sauce and 1/4 teaspoon each dried basil and oregano. Bring to boil, reduce heat and simmer, uncovered, 10 minutes. Add drained pasta and 1/4 cup chopped fresh parsley; toss to mix. Serve topped with freshly grated Parmesan cheese. Add a green salad and garlic bread. Slice and bake chocolate chunk cookies for dessert.
Plan ahead: Save enough cookies for Friday.
Friday/Kids
You'll go to the head of the class when you serve your little angels Oven-Baked Chimichangas (see recipe). Serve with canned pinto beans and a chopped lettuce salad. The kids can make their own ice cream sandwiches by spreading fat-free chocolate ice cream between leftover cookies.
Saturday/Entertaining
Grilled Lamb Chops With Shallots and Red Wine will please any guest (see recipe). Serve with your own rice pilaf. Sliced cucumbers in fat-free plain yogurt is a refreshing accompaniment. Add crusty bread.
Keep it cool with Orange Granita. In a small saucepan, combine 1 1/4 cups water, 1/3 cup sugar and 1/2 cup fresh orange juice. Bring to boil; cook over medium-high heat, stirring constantly 1 minute or until sugar dissolves. Remove from heat; cool. Pour into a 13-by-9-inch dish; cover and freeze, stirring occasionally as solution forms a slush. Spoon slush into stemmed dessert dishes and freeze 4 hours. Remove from freezer, let stand 1 or 2 minutes and serve.
SHOPPING LIST
What you'll need for this week's menus (consult recipes for exact amounts)
Sunday
paprika
cayenne pepper
garlic powder
dried oregano and thyme
salt
white pepper
cumin
nutmeg
boneless pork loin roast
frozen green beans
red onion
crumbled blue cheese
reduced-fat Italian dressing
canned creamed-style corn
dinner rolls
carrot cake
Monday
coarse-grain mustard
apple butter
rye bread
apple
baked corn chips
deli coleslaw
Tuesday
vegetable oil
orange and green bell peppers
onion
salsa
canned kidney beans
canned corn with peppers (Mexican-style)
rice
lettuce
baked corn chips
reduced-fat shredded sharp Cheddar cheese
reduced-fat sour cream
crusty bread
fresh pears
cookies
Wednesday
frozen, breaded fish fillets
Italian bread loaf
hamburger dill slices
frozen steak fries
carrot sticks
cantaloupe
lime sherbet
Thursday
ditali or any small pasta tubes
olive oil
onion
celery
carrot
garlic
dry white wine
canned white beans
vegetable broth
tomato sauce
dried basil and oregano
fresh parsley
Parmesan cheese
salad greens
garlic bread
slice-and-bake chocolate chunk cookies
Friday
picante sauce
cumin
dried oregano
cooked chicken breast
reduced-fat shredded Cheddar cheese
scallions
fat-free flour tortillas
cooking spray
canned pinto beans
lettuce
fat-free chocolate ice cream
Saturday
well-trimmed lamb loin chops
dry red wine
vegetable oil
shallots
dried rosemary and thyme
salt
pepper
ingredients for rice pilaf
cucumbers
fat-free plain yogurt
crusty bread
sugar
fresh orange juice
Cajun Pork Roast (Sunday)
Makes 8 servings
Preparation time: 5 minutes
Cooking time: about 1 hour
3 tablespoons paprika
1 1/2 teaspoons cayenne pepper
1 tablespoon garlic powder
2 teaspoons each: dried oregano and thyme
1/2 teaspoon each: salt, white pepper and cumin
1/4 teaspoon nutmeg
1 boneless pork loin roast (about 2 1/2 pounds)
Heat oven to 350 degrees.
In a small bowl, combine all ingredients except pork. Rub spice mixture all over surface of pork loin. Place meat in shallow pan and roast about 1 hour or until internal temperature is 155. Remove from oven, let stand 5 minutes; slice and serve.
Per serving: 238 calories, 31 grams protein, 11 grams fat (41 percent calories from fat), 3.8 grams saturated fat, 3 grams carbohydrate, 86 milligrams cholesterol, 209 milligrams sodium, 1 gram fiber.
Green Beans With Red Onions and Blue Cheese (Sunday)
Makes 4 servings
Preparation time: less than 5 minutes
Cooking time: about 5 minutes
1 (10-ounce) package frozen green beans
1/2 medium red onion, sliced
1/4 cup crumbled blue cheese
2 tablespoons reduced-fat Italian dressing
Cook green beans according to directions; drain. Place in serving bowl with onion and blue cheese. Add dressing; toss and serve.
Per serving: 65 calories, 3 grams protein, 3 grams fat (35 percent calories from fat), 1.6 grams saturated fat, 8 grams carbohydrate, 6 milligrams cholesterol, 246 milligrams sodium, 2 grams fiber.
Santa Fe Salad (Tuesday)
Makes 8 servings
Preparation time: about 10 minutes
Cooking time: less than 10 minutes, plus time to cook the rice
1 teaspoon vegetable oil
1 each: medium orange and green bell pepper (julienne)
1 medium onion, sliced
1 (16-ounce) jar salsa
2 (15-ounce) cans kidney beans, rinsed and drained
1 (11-ounce) can corn with peppers (Mexican-style), rinsed and drained
3 cups cooked rice (1 cup uncooked)
8 cups shredded lettuce
1 (8-ounce) bag baked corn chips
1 cup reduced-fat shredded sharp Cheddar cheese
reduced-fat sour cream, for garnish
In a large, nonstick skillet, heat oil over medium-high heat. Add peppers and onions and cook 5 minutes or until softened. Add salsa, beans, corn and rice and cook 5 to 7 minutes or until thoroughly heated. Place lettuce on serving platter. Surround lettuce with chips. Top lettuce with warm vegetable mixture. Sprinkle cheese over top. Garnish with sour cream.
Per serving: 374 calories, 15 grams protein, 5 grams fat (12 percent calories from fat), 2 grams saturated fat, 68 grams carbohydrate, 8 milligrams cholesterol, 886 milligrams sodium, 8 grams fiber.
Oven-Baked Chicken Chimichangas (Friday)
Makes 6 chimichangas
Preparation time: less than 10 minutes
Cooking time: 25 minutes
2/3, cup picante sauce, plus extra for topping
1 teaspoon cumin
1/2 teaspoon dried oregano
1 1/2 cups chopped, boneless, skinless cooked chicken breast (about 1 pound raw)
1 cup reduced-fat shredded sharp Cheddar cheese
2 sliced scallions
6 (8-inch) fat-free flour tortillas
cooking spray
Heat oven to 400 degrees. In a large bowl, combine picante sauce, cumin, oregano, chicken, cheese and scallions. Place about 1/2 cup mixture in center of each tortilla. Fold opposite sides over filling. Roll up from bottom and place seam-side down on baking sheet coated with cooking spray. Bake 25 minutes or until golden. Serve with additional picante sauce.
Per chimichanga: 259 calories, 26 grams protein, 4 grams fat (16 percent calories from fat), 2.6 grams saturated fat, 26 grams carbohydrate, 54 milligrams cholesterol, 699 milligrams sodium, 2 grams fiber.
Grilled Lamb Chops With Shallots and Red Wine (Saturday)
Makes 4 servings
Preparation time: less than 10 minutes
Cooking time: 6 to 10 minutes
8 lamb loin chops, 3/4 inches thick, well-trimmed
1/2 cup dry red wine
2 tablespoons vegetable oil
1/4 cup finely chopped shallots
1 teaspoon dried rosemary
1/4 teaspoon each: dried thyme, salt freshly ground black pepper
Nick edges of chops in several places to prevent curling. Place chops in a flat baking dish. In a small bowl, whisk together remaining ingredients. Pour over chops; cover. Refrigerate at least 4 hours, turning once. Remove chops and discard marinade. Let lamb come to room temperature before grilling. Grill 3 to 5 minutes per side, turning once. Remove from heat. Cover and keep warm 5 minutes and serve.
Per serving: 276 calories, 34 grams protein, 14 grams fat (47 percent calories from fat), 4.8 grams saturated fat, no carbohydrate, 110 milligrams cholesterol, 119 milligrams sodium, no fiber.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by e-mail: menuplanner@mindspring.com.
Pub Date: 08/29/99