This week's menus
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
No family member will be able to resist Honey-Mustard Pork Tenderloin Roast (see recipe). Accompany the tender pork with your own scalloped potatoes and baked apples. Add dinner rolls to this delicious meal.
Plan ahead: Save enough pork and bake enough apples for Monday.
Monday/Heat and Eat
Tonight's barbecued pork sandwiches are quick. Slice and heat leftover pork. Top with homemade or store-bought barbecue sauce and sliced dill pickles and place on toasted kaiser rolls. Serve with canned vegetarian baked beans and heated leftover apples. Add cookies for dessert.
Tuesday/Express
For tonight's pasta primavera, skate on through the grocery store to the frozen-food section and look for one of the frozen vegetable-pasta combos. If you have any leftover chopped meat, stir it in. Add a packaged green salad and garlic bread. Instant pistachio pudding made with skim milk is an easy dessert. Let's eat!
Plan ahead: Cook rice for Wednesday.
Wednesday/Meatless
After tonight, Fiesta Skillet Tacos (see recipe) will rank high on everyone's favorite food list. Packed with rice and beans, these flavorful, two-fisted wonders are a good source of fiber. Add a mixed green salad. For dessert, store-bought chocolate layer cake is easy.
Plan ahead: Save enough cake for Friday.
Thursday/Kids
The kids will want to hit the trail with Chuckwagon Beef and Pasta. (See recipe.) Add a chopped lettuce salad. For dessert, the children can make cookies "in a cloud." Crumble chocolate cookie bits and stir into defrosted light whipped topping. Teach the children sharing by enjoying their dessert with them.
Friday/Budget
Watch your food budget stretch with Bacon and Egg Burrito Wraps (see recipe). Eggs are a good, inexpensive source of protein. Decrease the cholesterol by substituting 2 egg whites for one whole egg. Frozen hash-brown potatoes are good with the burritos. Add frozen green peas and carrots. Don't forget the leftover cake.
Saturday/Entertaining
Serve your guests your own grilled chicken breasts and salsa. Accompany the chicken with Oven-Roasted Mushrooms, Onions and Potatoes (see recipe). Add asparagus spears and crusty bread. For dessert, fat-free pound cake with warmed chocolate sauce and light whipped cream will please everyone.
Shopping List
What you'll need for this week's menus (consult recipes for exact amounts)
Sunday
pork tenderloin roast
vegetable oil
salt
pepper
honey-mustard sauce
fresh thyme
black peppercorns
ingredients for scalloped potatoes
ingredients for baked apples
dinner rolls
Monday
barbecue sauce or ingredients to make your own
sliced dill pickles
kaiser rolls
canned vegetarian baked beans
cookies
Tuesday
packaged frozen vegetable-pasta combo
packaged green salad
garlic bread
instant pistachio pudding
skim milk
Wednesday
cider vinegar
olive oil
garlic
salt
chili powder
pepper
cumin
brown rice
canned black beans
frozen corn
red bell pepper
carrot
scallions
taco shells
salad greens
chocolate layer cake
Thursday
lean ground beef
red bell pepper
onion
beef broth
wagon wheel or rotini pasta
hickory-flavored barbecue sauce
finely shredded reduced-fat Cheddar cheese
lettuce
chocolate cookie bits
frozen light whipped topping
Friday
Canadian bacon
onion
red bell pepper
cooking spray
egg substitute or fresh eggs
flour tortillas
shredded reduced-fat Monterey Jack cheese
fat-free sour cream
salsa
lettuce
tomato
frozen hash-brown potatoes
frozen green peas and carrots
Saturday
boneless, skinless chicken breast halves
salsa
red potatoes
extra-virgin olive oil
fresh white mushrooms
bell pepper (red, yellow or orange)
garlic
red onions
salt
fresh thyme
pepper
asparagus spears
crusty bread
fat-free pound cake
chocolate sauce
light whipped cream
Pork Tenderloin Roast (Sunday)
Makes 8 servings
Preparation time: 5 minutes
Cooking time: less than
30 minutes
Standing time: about 5 minutes
2 pounds well-trimmed pork
tenderloin roast
1 teaspoon vegetable oil
salt and pepper to taste
3 tablespoons honey-mustard sauce
1 tablespoon chopped fresh thyme
4 black peppercorns, crushed
Heat oven to 350 degrees. Brush pork with oil and season with salt and pepper to taste. In a large, heated, nonstick skillet, brown pork on all sides (about 3 or 4 minutes each side). Transfer to baking pan; bake about 20 to 25 minutes or until internal temperature reaches 155 degrees. Remove from oven, cover and let stand about 5 minutes or until temperature reaches 160 degrees.
Meanwhile, in a small bowl combine honey-mustard sauce with thyme and peppercorns. Brush on cooked pork. Slice pork and serve.
