June 21, 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 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
For a thrill on the grill, fix Teriyaki Steak for the gang (see recipe). Serve with Corn Pudding (see recipe) and steamed, fresh green beans. Add crusty bread. How about some warm apple crisp (your own or bought) with fat-free frozen vanilla yogurt for dessert?
Plan ahead: Save half the steak for Monday and half the corn pudding for Tuesday. Buy extra vanilla yogurt for Monday.
Tip: To maintain consistent temperature of coals while cooking, add 8 new briquettes around outer edge of ash-covered coals before cooking steak.
Monday/Heat and Eat
Make an easy beef and vegetable stir-fry with Sunday's leftover meat. Combine it with frozen stir-fry vegetables and purchased stir-fry sauce. Serve the stir-fry over rice. For dessert, chill out with fat-free frozen vanilla yogurt and pineapple sauce. Add a dollop of light whipped cream if you like.
Plan ahead: Make 4 extra servings of rice for Thursday; freeze.
Tuesday/Express
For a quick dinner tonight, make sliced sausage sandwiches on rye bread. Pick up low-fat sausages in the refrigerated meat case and grill or saute them. Garnish with spicy mustard. For a side dish, rinse, drain and heat sauerkraut and mix in 1 or 2 teaspoons caraway seed and a little vegetable oil. Reheat the leftover corn pudding. Pick up some brownies from the bakery for dessert.
Wednesday/Budget
Catfish are swimmingly economical, and most people like them fried. Try Oven-Fried Catfish to achieve the fried taste without the excess fat (see recipe). Serve with crispy hash-brown potatoes and carrot and cabbage slaw. You'll need corn bread, too. Finish with fresh fruit. Plan ahead: Save leftover slaw for Thursday.
Thursday/Meatless
Even though it has no meat, Black Bean Chili (see recipe) is packed with flavor, not to mention fiber. Serve over leftover rice and top with fat-free sour cream. The leftover slaw adds crunch to the meal. Serve with crusty bread.
Friday/Kids
Round up the cowgirls and cowboys for Wild West Chicken Chowder (see recipe). Serve with carrot and celery sticks and crackers. For dessert, oatmeal cookies and sliced peaches will suit.
Saturday/Entertaining
Your lucky guests tonight will enjoy Parmesan-Crusted Pork Loin Chops (see recipe). Serve with couscous cooked with reduced-sodium chicken broth. Sesame-Soy Spinach is a good accompaniment (see recipe). For dessert, Strawberries and Grapes in Syrup With Mint and Vanilla is refreshing (see recipe).
Shopping List
What you'll need for this week's menus (consult recipes for exact amounts)
Sunday
teriyaki sauce
dry sherry
fresh ginger
beef top-round steak
frozen whole-kernel corn
onion
1 percent milk
eggs
corn-muffin mix
salt
reduced-fat shredded sharp Cheddar cheese
fresh green beans
crusty bread
apple crisp, store-bought or homemade
fat-free frozen vanilla
yogurt
Monday
frozen stir-fry vegetables
stir-fry sauce
rice
pineapple sauce
light whipped cream
Tuesday
low-fat sausage
rye bread
spicy mustard
sauerkraut
caraway seed
vegetable oil
brownies
Wednesday
cooking spray
catfish fillets
cornflake cereal
celery seed
onion powder
paprika
pepper
frozen hash-brown potatoes
packaged carrot and cabbage slaw mix
coleslaw dressing
corn bread or mix
fresh fruit
Thursday
canned black-bean soup
canned Mexican-style tomatoes
frozen corn
salsa
scallions
fat-free sour cream
crusty bread
Friday
vegetable oil
onion
red bell pepper
boneless, skinless chicken-breast halves
reduced-sodium chicken broth
1 percent milk
canned sweet potatoes
frozen whole-kernel corn
canned chopped green chilies
taco seasoning mix
carrot sticks
celery sticks
crackers
oatmeal cookies
peaches
Saturday
trimmed pork loin chops
Dijon-style mustard
Italian seasoning
bread crumbs
Parmesan cheese
couscous
reduced-sodium chicken broth
frozen spinach
soy sauce
sugar
sesame oil
fresh strawberries
seedless green grapes
sugar
fresh mint
pure vanilla extract
Teryaki Steak (Sunday)
Makes 8 servings
Preparation time: 10 minutes
Cooking time: 25 to 28 minutes; Marinating time: 6 to 8 hours
3/4 cup prepared teriyaki sauce
2 tablespoons dry sherry
1 tablespoon fresh ginger
1 (2-pound) well-trimmed beef top round steak, 1 1/2 inches thick
In a small bowl, combine teriyaki sauce, sherry and ginger. Combine marinade and steak in a resealable plastic bag. Marinate in refrigerator 6 to 8 hours. Remove meat; discard marinade. Grill steak, covered, 25 to 28 minutes for medium rare, turning occasionally. Carve crosswise into thin strips.
Per serving: 157 calories, 27 grams protein, 4 grams fat (25 percent calories from fat), 1.8 grams saturated fat, 1 gram carbohydrate, 71 milligrams cholesterol, 310 milligrams sodium, 0 grams fiber.
Corn Pudding (Sunday)
