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

Menu Planner

May 10, 1998|By Susan Nicholson | Susan Nicholson,Universal Press Syndicate

Each day of the week offers a menu aimed at a different aspect of meal planning. There's a family or holiday meal, usually on Sunday, 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 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, usually the Saturday meal, that's quick but worthy of company.

Sunday/Family

The family will enjoy grilled beef kebabs. Serve with roasted new potatoes. Add a romaine salad and crusty bread.

Plan ahead: Save four kebabs for Monday.

Tip: Allow enough space at the end of skewers for tomatoes.

Monday/Heat and Eat

Make a quick beef stir-fry with Sunday's leftover kebabs. Heat the leftovers in a large, nonstick skillet coated with cooking spray and add prepared teriyaki sauce. Serve over rice. For dessert, make brownies from a mix.

Tuesday/Express

Round up the kids for a turkey bacon, lettuce and tomato sandwich. Cook the bacon in the microwave, toast dense whole-wheat bread and spread with low-fat mayonnaise. Layer the bacon, leafy green lettuce and ripe tomato slices on the toast. Add some pickles and baked corn chips on the side. Warm the leftover brownies and top with fat-free chocolate-chip frozen yogurt.

Wednesday/Kids

Check the refrigerated meat case for smoked pork chops and heat in a nonstick skillet. Serve with honey-mustard sauce. Try Kraft's new light macaroni and cheese dinner. The fat is about half that of the regular macaroni and cheese dinner, and the calories are slightly reduced. Microwave a package of frozen green beans as an accompaniment. Cinnamon apple sauce is a tasty addition.

Tip: For easier cleanup, combine the cooked macaroni and sauce in a separate container. (If combined in a hot pan, the cheese will "cook" onto pan.)

Thursday/Meatless

Meat will be a memory with herbed pasta and caramelized onions. By all means, use sweet onions (Vidalia or other) for this sauce for a richer flavor. Serve with a green salad and a light vinaigrette. Add crusty bread.

Friday/Budget

Boost your food-dollar savings and your complex carbohydrates and fiber with festive beans and rice. Serve a fresh fruit salad on the side. Accompany your meal with bread sticks.

Saturday/Entertaining

Wow your guests with the delicious flavor of tuna steaks on warm spinach salad. Add fresh herb-roasted potato wedges. For dessert, make your own poached pears and serve with fat-free chocolate sauce.

Tip: To cut the fat and calories, use reduced-fat vinaigrette.

Shopping List

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

Sunday

red-wine vinegar

soy sauce

sugar

black pepper

garlic

top round steak

fresh mushrooms

summer squash

red bell peppers

cherry tomatoes

new potatoes

romaine

crusty bread

Monday

rice

teriyaki sauce

brownie mix

Tuesday

turkey bacon

dense whole-wheat bread

low-fat mayonnaise

leafy green lettuce

tomatoes

pickles

baked corn chips

fat-free chocolate-chip or other frozen yogurt

Wednesday

smoked pork chops

honey-mustard sauce

packaged light macaroni and cheese

frozen green beans

prepared cinnamon apple sauce

Thursday

herbed pasta

olive oil

sweet onions

garlic

hearty red wine (Burgundy or Cabernet Sauvignon)

fresh marjoram

fresh Italian parsley

salt

pepper

salad greens

light vinaigrette

crusty bread

Friday

long-grain brown rice

fresh mushrooms

green bell pepper

chicken broth

cumin

oregano

paprika

salt

olive oil

onion

prepared chunky pasta sauce

chili powder

canned black beans

fresh fruit for salad

bread sticks

Saturday

tuna steaks

vinaigrette

fresh spinach

cherry tomatoes

Idaho potatoes

ingredients for your own poached pears

fat-free chocolate sauce

Pub Date: 5/10/98

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