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

Menu Planner

October 18, 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

Prepare your own roast turkey breast today. Everyone will like your homemade mashed potatoes made with skim milk and homemade gravy to accompany the turkey. Fresh or frozen sugar snap peas add color and crunch. Add dinner rolls and a side dish of cinnamon applesauce for a complete meal.

Plan ahead: Save leftover turkey and cook an extra half-pound of peas for Monday. Make 1 extra cup of mashed potatoes for Tuesday.

Tip: Sprinkle ground cinnamon over store-bought applesauce for a quick dessert.

Monday/Heat and Eat

Reheat turkey slices tonight. Orzo with Sugar Snap Peas is a colorful accompaniment (see recipe). Serve sliced tomatoes with chopped fresh basil. Drizzle with a little olive oil. Add sourdough bread.

Tuesday/Budget

Canned fish is a tasty way to save money, and Salmon Patties prove it (see recipe). Serve the patties with steamed green beans and coleslaw. Add corn bread.

Tip: Mash the soft and edible smaller bones in canned salmon. They are a good source of calcium. Drain coleslaw before serving to reduce fat and calories.

Wednesday/Kids

Roll 'em or wrap 'em - the kids will love 'em. Roast Beef Roll-Ups are easy (see recipe). Let the children prepare their own for an "everybody helps" dinner. Complete your meal with carrot-raisin salad. You can buy or make brownies for a sweet treat.

Plan ahead: Save half the brownies for Thursday.

Thursday/Express

You'll have a quick meal with cheesy baked potatoes. Bake 4 large (8- to 10-ounce) baking potatoes. Slash the top of each, squeeze apart, and stuff with cooked, frozen broccoli in cheese-sauce mixture. For extra flavor, add a tablespoon (or more) of drained salsa to the potatoes. Add a green salad and crusty bread. Warm Wednesday's brownies and top with fat-free vanilla frozen yogurt for dessert.

Plan ahead: Save enough yogurt for Friday.

Friday/Meatless

Introduce the family to a fun and unique vegetable: spaghetti squash. Vegetable Spaghetti With Tomato-Chili Sauce (see recipe) is fresh and simple. Serve with a romaine salad and garlic bread. For dessert, top leftover frozen yogurt with sliced peaches and light whipped cream.

Tip: Vegetable spaghetti (spaghetti squash) is low in calories and sodium and a good source of fiber.

Saturday/Entertaining

Your guests will feel especially welcome when you serve them Apricot-Stuffed Loin of Pork (see recipe). Pork and fruit were made for each other and make a delicious combination. Rice with fresh parsley and steamed fresh Brussels sprouts make good accompaniments. Add crusty bread. For dessert, sorbet and some gourmet cookies hit the spot.

Shopping List

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

Sunday

turkey breast

potatoes to mash

skim milk

ingredients for gravy

fresh or frozen sugar snap peas

dinner rolls

ground cinnamon

applesauce

Monday

orzo

turmeric

olive oil

salt and black pepper

fresh tomatoes

fresh basil

sourdough bread

Tuesday

canned salmon

egg

bread crumbs

onion

dried dill

salt

pepper

cooking spray

fat-free tartar sauce

green beans

deli coleslaw or ingredients to make your own

corn bread

Wednesday

fat-free sour cream

low-fat mayonnaise

salsa

flour tortillas

thinly sliced cooked roast beef

dark-green lettuce

ingredients for carrot-raisin salad

brownies or ingredients to make your own

Thursday

baking potatoes

frozen broccoli in cheese sauce

salsa

salad greens

crusty bread

fat-free vanilla frozen yogurt

Friday

spaghetti squash

extra-virgin olive oil

garlic

jalapeno chili peppers

plum tomatoes

salt

balsamic vinegar

black pepper

fresh cilantro

romaine

garlic bread

peaches

light whipped cream

Saturday

olive oil

garlic

shallots

dried apricots

apple juice

fresh bread crumbs

well-trimmed pork loin

black pepper

rice

fresh parsley

fresh Brussels sprouts

crusty bread

sorbet

gourmet cookies

Orzo With Sugar Snap Peas (Monday)

Makes 4 servings

Preparation time: under 5 minutes

Cooking time: about 10 minutes for the orzo

1 cup orzo

1/4 teaspoon turmeric

1/2 pound cooked sugar snap peas

1 tablespoon olive oil

1/4 teaspoon each: salt and black pepper

Cook orzo and turmeric in boiling water for 9 minutes. Add peas and cook 1 minute; drain well. Spoon into a serving bowl. Stir in oil and salt and pepper.

Per serving: 212 calories, 7 grams protein, 4 grams fat (18 percent calories from fat), 0.6 grams saturated fat, 36 grams carbohydrate, 0 milligrams cholesterol, 154 milligrams sodium, 0 grams fiber.

Salmon Patties (Tuesday)

Makes 6 patties

Preparation time: under 10 minutes

Cooking time: 6 to 10 minutes

1 (14 3/4-ounce) can salmon (drained; skin and large bones removed)

1 cup mashed potatoes

1 slightly beaten egg

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