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

In a food processor, grind garlic, ginger and lemon grass or zest. Add soy sauce, lime juice, cilantro and both oils and process until blended. Place chops in a resealable plastic bag along with marinade; turn to coat. Marinate 8 hours or overnight. Remove chops; pour marinade into saucepan, season with salt and pepper and boil 1 minute; set aside. Heat broiler or grill and cook chops about 6 minutes per side for medium-rare. Drizzle marinade over lamb to taste.

Per lamb chop: 161 calories, 20 grams protein, 8 grams fat (47 percent calories from fat), 3.2 grams saturated fat, trace carbohydrate, 64 milligrams cholesterol, 114 milligrams sodium, 0 grams fiber.

Penne Pasta With Vegetables (Monday)

Makes 4 servings

Preparation time: 10 minutes

Cooking time: time to cook the pasta

12 ounces penne pasta

4 chopped plum tomatoes

1 large clove minced garlic

1/2 cup chopped fresh basil

8 black olives, rinsed, drained and sliced

1 tablespoon olive oil

1/4 teaspoon each salt and pepper

freshly grated Parmesan cheese to taste

Cook pasta according to directions; drain. In a large bowl, combine tomatoes, garlic, basil, olives, olive oil and salt and pepper. Add hot pasta and toss.

Serve with freshly grated Parmesan cheese.

Per serving: 371 calories, 12 grams protein, 6 grams fat (14 percent calories from fat), 0.8 grams saturated fat, 68 grams carbohydrate, 0 milligrams cholesterol, 234 milligrams sodium, 3 grams fiber.

Chicken Enchiladas (Wednesday)

Makes 8 enchiladas

Cooking time: 30 to 35 minutes

cooking spray

1 cup cooked, chopped chicken

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

3/4 cup shredded reduced-fat Cheddar cheese, divided

1/2 cup mild salsa

1/4 cup reduced-fat sour cream

8 (6- or 7-inch) flour tortillas

1 (10-ounce) jar enchilada sauce

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a medium bowl, combine chicken, beans, 1/2 cup of the cheese, salsa and sour cream; mix well. Place 1/2 cup mixture down center of each tortilla and roll. Place seam side down in baking dish. Spoon sauce over enchiladas; sprinkle with remaining cheese. Cover and bake 30 to 35 minutes until filling is hot and cheese is melted.

Per enchilada: 281 calories, 16 grams protein, 7 grams fat (23 percent calories from fat), 2.6 grams saturated fat, 37 grams carbohydrate, 25 milligrams cholesterol, 708 milligrams sodium, 5 grams fiber.

Salsa Chicken With Caribbean Flavor (Friday)

Makes 4 servings

Preparation time: 5 minutes

Cooking time: under 15 minutes

1 cup chunky salsa

1/4 cup orange marmalade

1 tablespoon brown sugar

2 tablespoons fresh lime juice

1 cup shredded carrots

1 (10-ounce) package of cooked, chopped chicken breast

1/4 cup chopped cilantro

In a medium bowl, combine salsa, marmalade, brown sugar, lime juice and mix well. Add carrots and chicken; mix well. Bring to boil. Reduce heat to low; cover and simmer 5 to 8 minutes, stirring occasionally. Stir in cilantro.

Per serving: 214 calories, 22 grams protein, 3 grams fat (12 percent calories from fat), 0.7 grams saturated fat, 22 grams carbohydrate, 60 milligrams cholesterol, 356 milligrams sodium, 1 gram fiber.

Devilish Horseradish Burgers (Saturday)

Makes 4 servings

Preparation time: 10 minutes

Cooking time: 10 to 12 minutes

FOR THE "ROSY" HORSERADISH SAUCE:

1/3 cup fat-free sour cream

1 1/2 tablespoons prepared horseradish

2 teaspoons ketchup

FOR THE BURGERS:

1 1/4 pounds lean ground beef

1 1/2 teaspoons freshly ground black pepper

1/2 teaspoon salt

1 1/2 tablespoons prepared horseradish

Heat grill. For the sauce: In a small bowl, combine sour cream, horseradish and ketchup; mix well. Set aside. For the burgers: In a large bowl, combine beef, pepper and salt. Form into 4 patties about 1/2 to 3/4 inch thick (don't compact patties or handle longer than necessary). Spread burgers with the 1 1/2 tablespoons prepared horseradish. Grill uncovered over high heat 1 minute per side. Move to medium heat and cook 4 or 5 more minutes per side for medium burgers. Serve with dollops of rosy horseradish sauce. (Adapted from "Born to Grill," by Cheryl and Bill Jamison, Harvard Common Press, 1998.)

Per serving: 273 calories, 31 grams protein, 13 grams fat (44 percent calories from fat), 5.1 grams saturated fat, 7 grams carbohydrate, 95 milligrams cholesterol, 451 milligrams sodium, 1 gram fiber.

Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by e-mail: menuplanneindspring.com.

Pub Date: 10/04/98