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

Menu Planner

June 28, 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

Gather the family for Honey-Glazed Turkey Breast With Pear-Cranberry Sauce (see recipe). Make your own or buy scalloped potatoes to go with the turkey. Steamed fresh green beans with toasted almonds add color and crunch. Serve with sourdough bread. For dessert, angel food cake topped with fresh straw-berries is easy.

Plan ahead: Save leftover turkey and green beans for Monday's meal.

Tips: To lower fat, discard turkey skin. For green-bean dish, toast 1/4 cup sliced almonds on a pie plate in microwave for about 1 to 1 1/2 minutes (or until golden) on high (100 percent power).

Monday/Heat and Eat

With leftover turkey, make grilled turkey, Swiss and tomato on ciabatta sandwiches. (Ciabatta is a dense Italian bread.) Heat a large, nonstick skillet; coat one side of bread with olive oil cooking spray and place coated side down. Stack with sliced turkey, cheese and tomatoes; top with another slice of bread. Coat top with cooking spray. Turn when lightly browned. Serve with canned vegetarian vegetable soup and crackers. Add fresh fruit and cookies for a light dessert.

Tips: Add Sunday's leftover green beans to soup. Use reduced-fat cheese to cut calories and fat.

Tuesday/Express

Saddle up the gang for Buckaroo Burritos (see recipe). Accompany with a sliced avocado and grapefruit-section salad on dark green lettuce. Cool off in the bunkhouse with fat-free instant vanilla pudding for dessert.

Wednesday/Kids

Traditional Tuscan Tuna and White Bean Salad is an easy-to-fix budget-stretcher (see recipe). Serve on a bed of mixed greens. Add crusty bread to this savory Italian meal.

Thursday/Meatless

Cheese Tortellini Soup (see recipe) is meatless but flavorful and quick. Serve with a green salad and garlic bread. For dessert, fresh berries with light whipped cream is festive.

Friday/Budget

Look for Aidell Sausage Co.'s Fresh Chicken and Apple Sausage in the refrigerated meat case. This poultry-flavor sausage has half the fat of Aidell's other sausage flavors. These sausages come in 13-ounce packages for about $5.99. Follow directions on the package. The lower-fat versions are best grilled or sauteed or they tend to be dry. Serve with frozen hash brown potatoes and a packaged green salad. Slice a piece of Entemann's fat-free pound cake for dessert.

Saturday/Entertaining

There's an ocean of flavor in Pineapple Shrimp With Rice (see recipe). Accompany with sugar snap peas. A Boston lettuce salad with Roquefort light vinaigrette goes well. Top the salad with crumbled Roquefort. Add crusty bread.

Tip: For the shrimp dish, toast coconut on a pie plate in micro-wave 30 to 60 seconds (or until browned) on high (100 percent power).

Shopping List

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

Sunday

bone-in turkey breast

cooking spray

unsalted butter or margarine

salt

pepper

pear nectar

honey

fresh lemon

canned whole-berry cranberry sauce

Bartlett pears

scallions

fresh cilantro

fresh lime

fresh jalapeno

pepper

scalloped

potatoes

fresh green beans

sliced almonds

sourdough bread

angel food cake

fresh strawberries

Monday

reduced-fat Swiss cheese

fresh tomatoes

ciabatta or other dense white bread

olive oil cooking spray

canned vegetarian vegetable soup

crackers

fresh fruit

cookies

Tuesday

canned stewed tomatoes

salsa

canned diced chilies

scallions

large flour tortillas

reduced-fat Monterey Jack or other cheese

avocado

grapefruit

dark green lettuce

fat-free instant vanilla pudding

Wednesday

water-packed albacore tuna

canned cannellini or other white beans

fresh tomatoes

red onion

olive oil

red wine vinegar

mixed greens

crusty bread

Thursday

vegetable broth

bag of shredded carrots

fresh cheese tortellini

frozen vegetables

greens for salad

garlic bread

fresh berries

light whipped cream

Friday

Aidell's Fresh Chicken and Apple Sausage (or other low-fat sausage)

hash brown potatoes

packaged green salad

Entemann's fat-free pound cake

Saturday

pineapple chunks in juice

cornstarch

curry powder

fresh ginger

garlic

red bell pepper

scallions

fresh shiitake mushrooms

small or medium shrimp

long-grain converted rice

reduced-sodium chicken broth

flaked coconut

sugar snap peas

Boston lettuce

light vinaigrette

crumbled Roquefort cheese

crusty bread

Glazed Turkey With Pear-Cranberry Sauce (Sunday)

Makes 12 servings

Preparation time: 15 minutes

Baking time: about 1 1/2 hours

FOR THE TURKEY:

1 turkey breast (4 1/2 to 5 pounds) with bone and skin

1/2 teaspoon each salt and pepper

1 tablespoon unsalted butter or margarine

1/3 cup pear nectar

1/3 cup honey

1 teaspoon fresh lemon juice

FOR THE SAUCE:

2 large, firm-ripe Bartlett pears, peeled, cored and diced

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