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

Menu Planner

This week's menus

June 06, 1999|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

Make your own grilled chicken breasts for the family today. Accompany the chicken with Picadillo-Style Rice (see recipe). Add steamed fresh asparagus on the side, as well as crusty bread. For dessert, Pineapple Aloha is easy. In a shallow baking dish, top canned pineapple chunks (drained) with sweetened shredded coconut and chopped almonds. Broil just until coconut and nuts are lightly browned.

Plan ahead: Grill 4 extra chicken breasts and save half the rice for Monday.

Monday/Heat and Eat

Chicken and Rice Roll-Ups are quick. Shred leftover chicken breasts and combine with Sunday's rice dish. Moisten with a little fat-free chicken broth or honey mustard and spoon in center of large flour tortillas lined with a lettuce leaf; roll and serve. Use steamed fresh spinach as a side. Dessert will be quick with fat-free pound cake with berries and light whipped cream.

Plan ahead: Save enough cake for Tuesday.

Tuesday/Budget

Add money to your vacation fund when you serve inexpensive Angel Hair Pasta With Tomatoes and Fresh Basil (see recipe). Add a mixed green salad and Italian bread. For dessert, leftover cake goes well with fat-free chocolate ice cream.

Plan ahead: Save enough ice cream for Friday.

Wednesday/Express

Pronto Paella speaks for itself -- it's that quick (see recipe). Serve with a packaged green salad and sourdough bread. Fresh fruit is a light dessert.

Plan ahead: To save time, cook Thursday's rice today.

Thursday/Meatless

Enjoy flavorful Corn, Rice and Sweet Potato Hash (see recipe) for a vegetarian feast. Accompany the colorful melange with fresh green beans and corn bread from a mix. For a quick dessert, serve cookies and sliced peaches.

Plan ahead: Make 2 cups extra green beans for Friday.

Friday/Kids

The kids can have their own fast food tonight with grilled chicken breast sandwiches from the supermarket freezer. The sandwiches are kid-perfect. Add chopped lettuce and sliced tomatoes and low-fat mayonnaise to the sandwiches. Adults might want sliced pickles and mustard, too. Accompany the sandwiches with new potatoes and leftover green beans.

The kids will remember the leftover chocolate ice cream and they'll want marshmallow topping over it.

Saturday/Entertaining

Be a good host and serve Zesty Lamb Chops to your guests (see recipe). Alongside, rice tossed with chopped fresh mint goes well. So do honey carrots. In a large bowl, whisk together 2 tablespoons each of vegetable oil and cider vinegar, 2 teaspoons honey and 1/4 teaspoon each of salt and pepper. Add 1 (10-ounce) bag shredded carrots. Toss well and serve at room temperature. Add crusty bread. Sorbet makes a refreshing dessert.

Shopping List

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

Sunday

chicken breast halves

cooking spray

onion

green bell pepper

canned tomatoes

raisins

pimento-stuffed olives

chili powder

cumin

salt

cinnamon

long-grain rice

fresh asparagus

crusty bread

canned pineapple chunks

sweetened shredded coconut

almonds

Monday

fat-free chicken broth or honey mustard

large flour tortillas

lettuce

fresh spinach

fat-free pound cake

berries

light whipped cream

Tuesday

angel hair pasta

olive oil

canned Italian-style tomatoes

garlic

fresh parsley

fresh basil

lemon

salt

sugar

pepper

Parmesan cheese

salad greens

Italian bread

fat-free chocolate ice cream

Wednesday

canned tomatoes

fat-free chicken broth

packaged yellow rice

frozen cooked, peeled shrimp

canned artichoke hearts

frozen green peas

packaged green salad

sourdough bread

fresh fruit

Thursday

vegetable oil

onions

sweet potato

garlic

jalapeno peppers

cumin

salt

long-grain rice

frozen whole- kernel corn

canned black beans

cilantro

black pepper

limes

fresh green beans

corn bread mix

cookies

peaches

Friday

grilled chicken breast sandwiches

lettuce

tomatoes

low-fat mayonnaise

sliced pickles

mustard

new potatoes

marshmallow topping

Saturday

lemon

salt

Dijon mustard

garlic

olive oil

fat-free chicken broth

loin lamb chops

pepper

fresh parsley

rice

fresh mint

vegetable oil

cider vinegar

honey

salt

pepper

packaged shredded carrots

crusty bread

sorbet

Picadillo-Style Rice (Sunday)

Serves 8

Preparation time: 15 minutes

Cooking time: less than 30 minutes

cooking spray

1 large onion, chopped

1 small green bell pepper, chopped

1 (28-ounce) can tomatoes, diced

2 cups water

1/4 cup each: raisins and pimento-stuffed olives, rinsed and chopped

2 teaspoons chili powder

2 teaspoons cumin

1/2 teaspoon salt

dash of cinnamon

1 cup uncooked long-grain rice

In a large, nonstick skillet coated with cooking spray, cook onion and green pepper until softened, about 5 minutes.

Baltimore Sun Articles
|
|
|
Please note the green-lined linked article text has been applied commercially without any involvement from our newsroom editors, reporters or any other editorial staff.