A clip-and-save guide to a week's worth of meals; This week's menus

THE BALTIMORE SUN

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

Prepare a turkey breast in your smoker or try a store-bought one today. Serve it with Sunday Rice Salad, almost a meal in itself (see recipe). Add dinner rolls. Store-bought chocolate cake works for dessert.

Plan ahead: Save enough turkey, half the rice salad and some cake for Monday.

Monday/Heat and Eat

Tonight's Grilled Smoked Turkey and Gouda Sandwiches are delicious (see recipe). Serve with leftover rice salad. Don't forget the leftover cake.

Tuesday/Kids

Make the kids happy and serve Sloppy Bean Joes on a Roll. In a large, nonstick skillet, heat 1 teaspoon vegetable oil. Add 1/2 cup finely chopped onion and green bell pepper and cook 3 or 4 minutes or until softened. Mix in 1 (16-ounce) can pinto beans (rinsed and drained), 1 (14 1/2 -ounce) can stewed tomatoes, 1/2 cup barbecue sauce and 1 teaspoon Worcestershire sauce. Bring to boil; reduce heat, cover and simmer 5 minutes. Uncover and simmer 3 or 4 minutes, until sauce is slightly thickened. Slightly mash the beans. Spoon mixture onto toasted split hamburger rolls. Serve with steamed carrots and baked corn chips.

Ginger-Banana Sandwiches make a good dessert. Heat oven to 350 degrees. Top each gingersnap with banana slices, a thin piece of milk chocolate, a marshmallow and another gingersnap. Bake on a cookie sheet about 5 minutes or until warm and chocolate melts.

Wednesday/Express

You'll have dinner on the table in a hurry with Lentil Soup With Dill and Feta. In a medium saucepan, combine 2 (19-ounce) cans lentil soup and 2 tablespoons fresh lemon juice. Bring to simmer. Stir in 1/4 cup chopped fresh dill. Ladle into 4 serving bowls over orzo and top each serving with 2 tablespoons crumbled feta cheese. Serve with deli coleslaw (drained) and whole-wheat pita bread. Add fresh fruit for dessert.

Thursday

Meatless I learned to eat Huevos Rancheros when I lived in Texas, and I'm thankful for my education (see recipe). We like them with an avocado and grapefruit salad. If you need a dessert, have a cookie.

Friday/Budget

Combine flavor and frugality and you get Pasta With Tuna, Artichokes and Peppers (see recipe). Serve the economical, vitamin C-packed combo with a crunchy lettuce wedge. Add sesame bread sticks. Fresh fruit is good for dessert.

Saturday/Entertaining

Every guest will want your secret for Glazed Pork Kebabs (see recipe). Serve with Florida Black Beans and Corn. In a medium bowl, combine 1 (16-ounce) can black beans (rinsed and drained), 1 (11-ounce) can corn with peppers, 2 tablespoons each of fresh lime juice and vegetable oil and 1/2 teaspoon cumin. Mix well and let stand 1 hour before serving. Garnish with salsa if desired.

For dessert, fat-free Pound Cake With Orange Sundae Sauce is right. For the sauce: In a small saucepan, mix 1/2 cup fresh orange juice and 1/4 cup honey; stir in 1 teaspoon each of cornstarch and grated orange peel (orange part only). Cook and stir over medium heat until mixture boils. Reduce heat and simmer 1 minute. Add 1 peeled orange cut into 1-inch pieces; heat thoroughly. Spoon over cake.

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

Sunday

your own smoked turkey breast or a prepared one

long-grain rice

canned corn

poblano chili pepper

green olives with pimentos

green and red bell peppers

scallions

crushed red pepper

fresh limes

olive oil

garlic

mild feta cheese

lettuce

tomatoes

dinner rolls

chocolate cake

Monday

low-fat mayonnaise

Dijon mustard

pumpernickel bread

scallion

tomato

Gouda cheese

cooking spray

Tuesday

vegetable oil

onion

green bell pepper

canned pinto beans

canned stewed tomatoes

barbecue sauce

Worcestershire sauce

hamburger rolls

carrots

baked corn chips

gingersnaps

bananas

milk-chocolate candy

marshmallows

Wednesday

canned lentil soup

lemon

fresh dill

orzo

crumbled feta cheese

deli coleslaw

whole-wheat pita bread

fresh fruit

Thursday

black beans

salsa

eggs

low-fat corn tortillas

shredded Mexican-cheese blend

pepper

avocado

grapefruit

lettuce

cookies

Friday

penne pasta

jar of roasted red peppers

canned artichoke hearts

water-packed albacore tuna

parsley

olive oil

balsamic vinegar

dried rosemary

coarsely ground black pepper

garlic

salt

pepper

lettuce

sesame bread sticks

fresh fruit

Saturday

pork loin

apricot preserves

oranges (divided use)

margarine or butter

canned black beans

canned corn with peppers

limes

vegetable oil

cumin

salsa (optional)

fat-free pound cake

honey

cornstarch

Sunday Rice Salad (Sunday)

Makes 8 servings

Preparation time: 15 minutes

Cooking time: time to cook the rice

3 cups cooked and cooled long-grain rice (1 cup uncooked)

1 (15 1/4-ounce) can whole-kernel corn (rinsed and drained)

1/2 cup poblano chili pepper (peeled, seeded and diced)

1/2 cup green olives with pimentos (rinsed and drained)

1/3 cup each: chopped green and red bell pepper

1/3 cup sliced scallions

1 teaspoon crushed red pepper

3 tablespoons each: fresh lime juice and olive oil

1 teaspoon crushed garlic

8 ounces mild feta cheese (crumbled) lettuce leaves

2 small tomatoes, cut into wedges

In a large mixing bowl, combine rice, corn, chili pepper, olives, bell peppers, scallions and red pepper. In a small bowl, combine lime juice, oil and garlic; add to rice mixture. Just before serving, add cheese and toss lightly. Place lettuce leaves on a large serving platter. Spoon salad over lettuce; garnish with tomato wedges.

Per serving: 257 calories, 7 grams protein, 13 grams fat (43 percent calories from fat), 5.1 grams saturated fat, 30 grams carbohydrate, 25 milligrams cholesterol, 551 milligrams sodium, 2 grams fiber.

Grilled Smoked Turkey and Gouda Sandwiches (Monday)

Makes 4 sandwiches

Preparation time: less than 10 minutes

Cooking time: 6 to 8 minutes

3 tablespoons low-fat mayonnaise

1 tablespoon Dijon mustard

8 slices pumpernickel bread

1 thinly sliced scallion (white and green parts)

8 (1-ounce) slices smoked turkey

1 medium tomato, sliced

4 ounces sliced Gouda cheese cooking spray

In a small bowl, combine mayonnaise and mustard. Spread bread with mixture. On 4 slices, sprinkle scallion; top with 2 slices turkey, tomato and Gouda slices. Cover with 4 remaining bread slices, sauce side down. Coat top of bread with cooking spray. Warm a large, nonstick skillet over low heat. Add sandwiches, coated side down. Coat other side, cover and cook 3 or 4 minutes a side or until browned, turn once.

Per serving: 318 calories, 22 grams protein, 12 grams fat (33 percent calories from fat), 5.6 grams saturated fat, 32 grams carbohydrate, 57 milligrams cholesterol, 1,304 milligrams sodium, 4 grams fiber.

Huevos Rancheros (Thursday)

Makes 4 servings

Preparation time: 10 minutes

Cooking time: about 15 minutes

1 (16-ounce) can black beans (rinsed and drained)

1 (11-ounce) jar mild or medium salsa

1/4 cup water

4 large eggs

6 (6-inch) low-fat corn tortillas, cut into quarters 2 ounces shredded

Mexican-cheese blend (1/2 cup) coarsely ground black pepper

Heat oven to 475 degrees. In small bowl, mash 1/2 cup beans until almost smooth. In a large, nonstick skillet, cook salsa, mashed and whole beans and water to boiling over high heat. Reduce heat to medium-low. One at a time, break eggs into a cup and then slip egg into skillet on top of bean mixture. Cover and simmer 8 to 10 minutes, until eggs are set or cooked to desired doneness.

Meanwhile, arrange tortillas on baking sheet. Bake 7 minutes or until crisp and lightly browned. Sprinkle with cheese; bake 2 minutes longer or until cheese just melts. Sprinkle eggs with pepper. Serve eggs and beans mixture with tortillas.

Per serving: 318 calories, 22 grams protein, 12 grams fat (33 percent calories from fat), 5.6 grams saturated fat, 32 grams carbohydrate, 57 milligrams cholesterol, 1,304 milligrams sodium, 4 grams fiber.

Pasta With Tuna, Artichokes and Peppers (Friday)

Makes 6 servings

Preparation time: less than 15 minutes

Cooking time: time to cook the pasta

12 ounces penne pasta

1 (7-ounce) jar roasted red peppers (drained and chopped)

1 (14-ounce) can artichoke hearts (drained and chopped)

1 (6-ounce) can water-packed albacore tuna (drained)

1/2 cup chopped parsley

3 tablespoons olive oil

2 tablespoons balsamic vinegar

1 1/2 teaspoon dried rosemary

3/4 teaspoon coarsely ground black pepper

2 garlic cloves, minced salt and pepper, to taste

Cook pasta according to directions; drain. In a medium bowl, combine peppers, artichokes, tuna, parsley, oil, vinegar, rosemary, pepper and garlic; mix well. Transfer pasta to a large serving bowl. Add mixture from the medium bowl and toss. Add salt and pepper, to taste. Serve immediately.

Per serving: 348 calories, 16 grams protein, 9 grams fat (23 percent calories from fat), 1.3 grams saturated fat, 51 grams carbohydrate, 12 milligrams cholesterol, 409 milligrams sodium, 2 grams fiber.

Glazed Pork Kebabs (Saturday)

Makes 4 servings

Preparation time: less than 10 minutes

Cooking time: 10 to 12 minutes

1 pound boneless pork loin, cut into 1-inch cubes

1 (10-ounce) jar apricot preserves

1/4 cup fresh orange juice

1 tablespoon melted margarine or butter

In a resealable plastic bag, combine all ingredients. Mix well and marinate 30 minutes. Thread pork onto 4 skewers. Grill 10 to 12 minutes, turning occasionally and basting often with marinade. Discard any leftover marinade.

Per serving: 220 calories, 24 grams protein, 8 grams fat (35 percent calories from fat), 3 grams saturated fat, 12 grams carbohydrate, 67 milligrams cholesterol, 72 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.

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