A clip-and-save guide to a week's worth of meals Shopping List

May 02, 1999|By SUSAN NICHOLSON | SUSAN NICHOLSON,Universal Press Syndicate

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 youngertastes, 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 pork tenderloin roast today and serve it with store-bought chutney for an easy family feast. Accompany the pork with Potato and Pea Salad (see recipe). Serve with sesame bread sticks. For dessert, slice up a store-bought Boston cream pie.

Plan ahead: Prepare enough pork and save half the pie for Monday. To save time, cook Monday's rice today.

Monday/Heat and Eat

There's no need to heat the kitchen tonight when you prepare Strawberry-Pork Salad (see recipe). Serve the refreshing, nutritious salad with crusty bread and leftover pie.

Tuesday/Express

We tried a chicken-and-biscuits meal from our supermarket freezer for an easy, no-brainer dinner. The brand we picked up was 28 ounces per package ($3.49); you may need two packages for the family. Serve with fresh broccoli spears and squeeze a fresh lemon over the already vitamin C-packed broccoli. Serve with a packaged green salad. Frozen fat-free vanilla yogurt topped with warmed fudge sauce makes for a fine finish.

Plan ahead: Cook Wednesday's brown rice tonight to save time. Save enough yogurt for Friday.

Wednesday/Budget

No one will notice you saved money when you dish up delicious Beef and Curry Stir-Fry (see recipe). Serve the flavorful combination with a spinach salad and whole-wheat rolls. For a light dessert, fresh fruit is in order.

Tip: For small amounts of apple juice, buy baby food juice.

The kids will give you a gold star when you serve them Pizza Dogs. Serve their favorite fat-free hot dogs on buns and top with store-bought pizza sauce. Sprinkle with a little shredded pizza cheese. For kid approval, add oven fries and your own carrot and pineapple salad. The children can make their own Bumpy Pudding for dessert. Combine instant chocolate pudding with skim milk and stir in small marshmallows for the "bumps."

Friday/Meatless

Dinner will be easy tonight when you ladle out Tortelloni Soup (see recipe). Serve with a green salad and garlic bread. For dessert, make a peach sundae. Top leftover yogurt with sliced peaches and melted seedless raspberry jam.

Saturday/Entertaining

Grilled Grouper With Tomato-Papaya Salsa (see recipe) and rice is a meal any guest would welcome. Serve the savory fish and salsa with canned black beans mixed with canned corn and chopped red and green peppers. (Rinse and drain before combining.) Toss the bean and corn combo with 2 tablespoons olive oil. Serve on a platter on a bed of red-tip lettuce.

Make this easy Pear Crisp for dessert: Heat oven to 325 degrees. Drain 1 (15 1/4 -ounce) can pear halves and arrange in a shallow baking dish. Sprinkle with finely crumbled cinnamon graham crackers. Bake about 15 minutes or until hot.

Shopping List

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

Sunday

pork tenderloin

chutney

dry white wine

olive oil

Dijon mustard

salt

pepper

red potatoes

frozen green peas

lemon

scallions

fresh dill

sesame bread sticks

Boston cream pie

Monday

cooking spray

scallions

walnuts

long-grain rice

poppy-seed dressing

salt

fresh strawberries

mixed salad greens

crusty bread

Tuesday

packaged frozen chicken and biscuits

fresh broccoli

lemon

packaged green salad

frozen fat-free vanilla yogurt

fudge sauce

Wednesday

vegetable oil

sirloin steak

onion

garlic

brown rice

slivered almonds

fresh ginger

curry powder

salt

Granny Smith apples

apple cider or apple juice

fresh spinach

whole-wheat rolls

fresh fruit

Thursday

fat-free hot dogs

hot dog buns

pizza sauce

shredded pizza cheese

frozen oven fries

ingredients for carrot and pineapple salad

instant chocolate pudding

skim milk

small marshmallows

Friday

frozen cheese tortelloni

bag of shredded carrots

yellow squash

vegetable broth

packaged fresh spinach

salad greens

garlic bread

sliced peaches

seedless raspberry jam

Saturday

limes

cilantro

olive oil

grouper fillets

salt

pepper

cooking spray

tomato

papaya

red onion

sugar

cumin

hot sauce

rice

canned black beans

canned corn with chopped red and green peppers

red-tip lettuce

canned pear halves

cinnamon graham crackers

Potato and Pea Salad (Sunday)

Makes 4 servings

Preparation time: 10 minutes

Cooking time: less than 15 minutes

1/4 cup dry white wine

2 tablespoons olive oil

3 tablespoons Dijon mustard

salt and pepper to taste

1 pound small red potatoes, cut into bite-size pieces

1 cup frozen green peas

1 tablespoon fresh lemon juice

1/2 cup chopped scallions

1/4 cup chopped fresh dill

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