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

This week's menus

June 20, 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 Dad happy today and watch him prepare his own Grilled Steaks. To accompany Dad's masterpieces, make Lentil, Red Pepper and Potato Salad (see recipe). Add crusty bread. Dad will love Black Forest Brownie Torte for dessert (see recipe). Happy Father's Day, Pop!

Plan ahead: Save enough of the torte for Monday.

Tips: Help everyone's heart and trim the visible fat from the steaks. To toast almonds: Spread on flat pan and bake at 325 degrees for 6 to 8 minutes or until lightly browned.

Monday/Meatless

Who would want meat with Pasta With Zucchini and Roasted Garlic (see recipe) for dinner? Serve with mixed greens and crusty rolls. Leftover torte makes an easy dessert.

Tuesday/Kids

The kids will welcome Black Bean Chili With Corn and Red Peppers (see recipe). Top the chili with crushed baked corn chips. You might want some extra corn chips on the side. Serve with a salad of sliced avocado and lettuce. Sugar cookies are a quick kid dessert.

Plan ahead: Save half the chili for Wednesday.

Wednesday/Heat and Eat

Make it fast tonight with leftover chili and rice. Here's the drill: Heat Tuesday's chili and serve over rice. Top the chili with chopped cilantro and fat-free sour cream. Refreshing Jicama Slaw is a good accompaniment to the chili. Peel and coarsely shred 1 pound jicama. Put shreds in colander and rinse with cold water until water runs clear; drain well. Spoon into a serving bowl. In a small bowl, combine 1/2 cup fat-free sour cream, 1/2 cup sliced scallions, 2 tablespoons chopped parsley, 1 tablespoon each of rice vinegar and prepared horseradish; mix well. Spoon over jicama and toss to coat. Season with salt and pepper and serve. Make corn bread from a mix. For dessert, fresh fruit is simple.

Thursday/Budget

My family is always in the mood for Meat Loaf (see recipe) and so is my purse. Serve the savory meat loaf with baked potatoes and fresh broccoli. Squeeze a fresh lemon over the broccoli if you like. Stuff the potatoes with fat-free sour cream and chopped fresh chives. Add multigrain rolls, too. For dessert, make your own rice pudding or pick up some from the store.

Friday/Express

Make a quick scallop marinara using imitation scallops from the supermarket's refrigerated meat case and a jar of marinara sauce. All you do is cook some spaghetti and top with the heated sauce and the scallops. Grate Parmesan cheese over the pasta/scallop combination, and voila! ... dinner is ready. Serve with a packaged green salad and Italian bread.

Saturday/Entertaining

Impress your guests with your own pork tenderloin roast tonight. Serve with fresh peach salsa. In a medium bowl, combine 2 large peaches (peeled and chopped), 1 jalapeno pepper (seeded and finely chopped), 1 tablespoon lime juice and 2 or 3 teaspoons chopped cilantro; mix well. Accompany the pork and salsa with couscous (prepare with fat-free chicken broth for more flavor). Make a lettuce and tomato salad and drizzle with olive oil and balsamic vinegar. Add crusty bread. For dessert, store-bought coconut cake is perfect.

Shopping List

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

Sunday

well-trimmed

steaks for grilling

lentils

potatoes

green peas

red bell pepper

red onion

celery

Italian (flat-leaf) parsley

fresh basil

red-wine vinegar

extra-virgin

olive oil

salt

black pepper

crusty bread

frozen whipped topping

canned cherry pie filling

sliced almonds

brownie mix

Monday

dried thyme

dried rosemary

garlic

vegetable oil

rotini (twists)

fresh zucchini

salt

pepper

salad greens

crusty rolls

Tuesday

olive oil

onions

red bell peppers

cumin

chili powder

fat-free chicken broth

canned stewed tomatoes

tomato paste

canned black beans

frozen or fresh whole-kernel corn

cilantro

limes

baked corn chips

avocado

lettuce

sugar cookies

Wednesday

rice

cilantro

fat-free sour cream

jicama

scallions

parsley

rice vinegar

prepared horseradish

salt

pepper

corn-bread mix

fresh fruit

Thursday

ground turkey

lean ground beef

soft bread crumbs

ketchup

onion

eggs

salt

pepper

canned crushed pineapple

baking potatoes

fresh broccoli

lemon

fat-free sour cream

fresh chives

multigrain rolls

rice pudding or

ingredients to make your own

Friday

spaghetti

marinara sauce

package of

imitation scallops

Parmesan cheese

packaged green salad

Italian bread

Saturday

pork tenderloin roast

fresh peaches

fresh jalapeno

pepper

lime

cilantro

couscous

fat-free chicken broth

lettuce

tomatoes

olive oil

balsamic vinegar

crusty bread

coconut cake

Lentil, Red Pepper And Potato Salad (Sunday)

Serves 6

Preparation time: about 20 minutes

Cooking time: time to cook the lentils, potatoes and peas

2 cups cooked lentils

1 cup diced ( 1/4 inch) cooked potatoes

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