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

Menu Planner

August 02, 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

Plan a family gathering and enjoy Broiled Pepper Steak and Oven Fries (see recipe). Lemony Artichokes (see recipe) are a good accompaniment. Add multigrain rolls. For dessert, raspberry sorbet topped with fresh raspberries and light whipped cream is as welcome as a breeze on a hot summer day.

Plan ahead: Save half the steak, potatoes and sorbet for Monday.

Monday/Heat and Eat

Steak salad is a great way to use Sunday's leftovers. Arrange a bed of about 8 cups mixed salad greens on a large platter. Top with sliced steak and the potato wedges. Drizzle a light vinaigrette over the salad. Top with crumbled blue cheese. Add crusty bread. Leftover sorbet is a light finish to an easy meal.

Tuesday/Meatless

Who needs meat when you have Penne Pasta With Tomatoes and White Beans (see recipe)? Use Romano cheese in place of feta if desired. All you need with the pasta are a big green salad and Italian bread.

Wednesday/Kids

It's a wrap ` that's kid talk for good food. Avocado Wraps are not just for kids, however. Heat four 8-inch flour tortillas in the micro-wave between two white, dampened, paper towels on high (100 percent power) about 30 seconds. Spread each tortilla with 1 teaspoon low-fat mayonnaise. Top with 2 leaves of dark-green lettuce, 2 thin tomato slices, a few thin slices of avocado and a little salt and pepper. Roll and slice on the diagonal. Serve with canned turkey chili with beans. For dessert, oatmeal raisin cookies and fresh fruit sound good.

Thursday/Budget

Too bad my mother didn't know about Spaghetti Pie (see recipe) when she was trying to save money on groceries. Her munchers would have been a lot happier with that than with the mixture in the can she served. Accompany the pie with fresh green beans and garlic bread. Make instant pistachio pudding with skim milk for dessert. Pistachio flavor was always a mother-favorite at our house.

Friday/Express

Mardi Gras Red Beans and Rice is easy and quick. Prepare packages red beans and rice according to directions. After the water comes to a boil, add sliced low-fat sausage and some frozen chopped green bell pepper and frozen chopped onions, and cook until vegetables are tender and liquid is absorbed. Microwave frozen turnip greens to accom-pany the beans and rice. What's missing? Hot sauce and corn bread (from a mix), of course.

Saturday/Entertaining

Entertain in style and serve Mustard-Crusted Salmon (see recipe) with rosemary roasted red potatoes and a fresh spinach salad. For dessert, Macaroon-Baked Peaches are delicious (see recipe).

Shopping List

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

Sunday

garlic

oregano

lemon pepper

boneless beef top sirloin steak

olive oil

white potatoes

medium artichokes

reduced-sodium chicken broth

lemons

multigrain rolls

raspberry sorbet

fresh raspberries

light whipped cream

Monday

mixed salad greens

light vinaigrette

blue cheese

crusty bread

Tuesday

penne or other tubular pasta

canned Italian-style tomatoes

canned white beans

packaged fresh spinach

feta cheese

green salad

Italian bread

Wednesday

flour tortillas

white paper towels

low-fat mayonnaise

dark-green lettuce

fresh tomatoes

avocado

turkey chili with beans

oatmeal raisin cookies

fresh fruit

Thursday

spaghetti

cooking spray

dried bread crumbs

convenience red pasta sauce

eggs

Parmesan cheese

fresh green beans

garlic bread

instant pistachio pudding

skim milk

Friday

packaged red beans and rice

low-fat sausage

frozen chopped green bell pepper

frozen chopped onions

frozen turnip greens

hot sauce

corn-bread mix

Saturday

cooking spray

salmon fillets

reduced-fat sour cream

coarse-grain mustard

lemons

red potatoes

fresh rosemary

fresh spinach

fresh peaches

dates

macaroon cookies

Broiled Pepper Steak and Oven Fries (Sunday)

Makes 6 servings

Preparation time: 5 minutes

Cooking time: 21 to 26 minutes

3 large crushed garlic cloves

2 teaspoons dried oregano

1 teaspoon lemon pepper, divided

1 1/2 pounds well-trimmed boneless beef top sirloin steak, 1 1/4 inches thick

1 tablespoon olive oil

4 medium white potatoes, cut in 6 wedges each

Heat broiler. In a small bowl, combine garlic, oregano and 1/2 teaspoon lemon pepper. Press on both sides of steak; set aside. In a large bowl combine olive oil and remaining 1/2 teaspoon lemon pepper. Add potatoes and toss to coat.

Place steak on one side of rack in broiler pan with surface of meat 3 to 4 inches from heat; arrange potatoes on other side. Broil 21 to 26 minutes or until steak is medium-rare to medium and potatoes are tender; turn once. Remove from oven; let stand 3 minutes and carve meat crosswise.

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