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

Menu Planner

August 08, 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 geared to 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.

Monday/Budget

You won't have to pull your purse strings too tightly when you serve economical Spaghetti With Salmon and Broccoli (see recipe). Serve the calcium booster with a green salad and garlic bread. Fruit and cookies are a quick dessert.

Tuesday/Kids

The kids will think it's birthday time when they open their own Barbecue Surprise packets (see recipe). Cleanup will be a breeze with this meal-in-one dinner. Serve the colorful "surprises" with lettuce and tomato salad and bread sticks. For dessert, ice cream on a stick always makes children a lot cooler.

Wednesday/Meatless

Wrap dinner up with Black Bean Wraps and make everyone smile at the same time (see recipe). Serve with rice. Cool down with orange sherbet for dessert.

Plan ahead: Save 2 cups of black-bean mixture for Thursday.

Thursday/Heat and Eat

Make a quick and savory Bean Soup tonight. Puree leftover black-bean mixture and thin to desired consistency with fat-free chicken broth or water. Heat and garnish with a dollop of fat-free sour cream. Serve with nachos made with baked corn chips, reduced-fat, shredded, sharp Cheddar cheese and sliced jalapeno peppers. Fresh fruit makes a good dessert.

Friday/Express

No scratch-cooking tonight; pick up a package of your favorite brand of chicken-breast tenders from the supermarket. Serve with oven steak fries and a packaged summer squash casserole. The casserole package I prefer is 24 ounces and serves four or five. Add a packaged green salad, and cookies for dessert.

Saturday/Entertaining

This beautiful salad, Warm Shrimp and White Beans With Red Potatoes (see recipe), has it all: color, contrasts in textures and plenty of flavor. Serve with a platter of summer-ripe, sliced red and yellow tomatoes and add crusty bread. For dessert, raspberry sorbet with fresh berries and butter cookies carry on a theme of simple and delicious.

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

Sunday

boneless, well-trimmed beef sirloin

reduced-fat Italian dressing

onion

red and green bell pepper

zucchini and yellow squash

rice

parsley

Boston lettuce

crusty bread

seedless grapes

fresh apricots

honey

fresh mint

Monday

spaghetti

vegetable oil

plain, fine bread crumbs

garlic

fat-free chicken broth

fresh broccoli

canned pink salmon

salad greens

garlic bread

fruit and cookies

Tuesday

lean ground beef

bottled barbecue sauce

salt

pepper

baby carrots

new potatoes

orange or red bell pepper

lettuce

tomatoes

bread sticks

ice cream on a stick

Wednesday

olive oil

green bell peppers

garlic

dried oregano

cumin

canned diced tomatoes with green chilies

canned black beans

red-wine vinegar

salt

pepper

fat-free flour tortillas

fresh tomatoes

fat-free sour cream

cilantro

hot sauce

rice

orange sherbet

Thursday

fat-free chicken broth

fat-free sour cream

baked corn chips

reduced-fat, shredded, sharp Cheddar cheese

sliced jalapeno peppers

fresh fruit

Friday

packaged chicken-breast tenders

frozen steak fries

packaged summer squash casserole

packaged green salad

cookies

Saturday

red potatoes

extra-virgin olive oil

medium raw shrimp

salt

pepper

lemon

canned cannellini or other large white beans

pimentos or roasted red bell peppers

red onion

celery

fresh or dried sage

red and yellow tomatoes

crusty bread

raspberry sorbet

fresh berries

butter cookies

Beef and Vegetable Kebabs (Sunday)

Makes 4 servings

Preparation time: 10 minutes

Cooking time: 5 to 7 minutes

1 pound boneless, well-trimmed beef sirloin, cut into 1 1/2 -inch cubes

1 cup reduced-fat Italian dressing

1 small onion, quartered

1 red pepper, cut into 8 squares

1/2 green bell pepper, cut into 4 squares

1 each: small zucchini and small yellow squash, cut into chunks

Combine beef cubes and Italian dressing in a resealable plastic bag. Marinate in refrigerator 4 hours to overnight; turn occasionally. Heat grill or broiler. On 4 skewers, alternate beef, onion, both peppers and both squashes. Cook 5 to 7 minutes, basting with marinade. Remove kebabs from heat; discard marinade.

Per serving: 214 calories, 28 grams protein, 7 grams fat (32 percent calories from fat), 3.1 grams saturated fat, 8 grams carbohydrate, 77 milligrams cholesterol, 310 milligrams sodium, 2 grams fiber

Spaghetti With Broccoli and Salmon (Monday)

Makes 8 servings

Preparation time: 10 minutes

Cooking time: less than 10 minutes plus time to cook the spaghetti

1 pound spaghetti

4 teaspoons vegetable oil (1 tablespoon plus 1 teaspoon)

1/2 cup plain, fine bread crumbs

1 tablespoon minced garlic

1 cup fat-free chicken broth

1 bunch broccoli, cut in small florets, stems peeled and sliced

1 (14 1/2 -ounce) can pink salmon (with juice, skin and bones), broken into chunks

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