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

Menu Planner

November 14, 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 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

The family will enjoy juicy Honey-Mustard Glazed Pork Tenderloin today. Heat oven to 375 degrees. In a small bowl, mix 3 tablespoons Dijon mustard and 4 teaspoons honey. Coat 2 (1-pound) pork tenderloins with honey-mustard mixture. Place in a shallow pan on a rack and roast 20 to 30 minutes or until meat thermometer registers 155 degrees in center. Remove from oven; tent with foil and let stand until temperature reaches 160 degrees. Thinly slice both tenderloins. Serve one hot and reserve the other for Monday's meal. Accompany the pork with baked sweet potatoes and Apple Chutney (see recipe). Add dinner rolls. For dessert, fat-free pound cake is easy.

Plan ahead: Save 1 cooked, sliced tenderloin and enough pound cake for Monday.

Monday/Heat and Eat

Make pork sandwiches on multigrain bread. Toast the bread if you like, and slather a little Dijon mustard on it. Serve with oven fries. Make angel-hair slaw by tossing packaged angel-hair slaw with reduced-fat coleslaw dressing. Serve leftover cake with lemon sherbet for dessert.

Tuesday/Budget

Enjoy economical Salmon Casserole (see recipe) and up your calcium quota at the same time. Serve with steamed spinach and crusty bread. Don't forget the leftover sherbet for a light dessert.

Wednesday/Kids

Kids and chili go together, especially when the latter is Chicken Chili (see recipe). Serve with your own or store-bought carrot-pineapple salad and whole-wheat rolls. Add cookies for dessert.

Plan ahead: If you have any leftover carrot-pineapple salad, save it for Thursday.

Thursday/Express

I can't say no to a store-bought meatloaf, and you shouldn't either (beef or turkey). Serve it with one of the refrigerated varieties of potatoes. We like a brand that comes in a variety of flavors. Our favorite is diced potatoes with onions; they really do taste fresh as advertised. Add steamed broccoli and dinner rolls to your meal. If you have any leftover carrot salad, serve it, too. Finish with store-bought cherry cobbler.

Plan ahead: Save enough cobbler for Friday.

Friday/Meatless

Black Bean Soup is a regular on our menu (see recipe). Using canned beans makes it so much faster to make. (Buy the best ones you can afford.) Serve the soup over rice and add a mixed green salad. Nachos made with baked corn chips, sliced jalapenos and reduced-fat shredded sharp Cheddar cheese are a good accompaniment. Warm the leftover cobbler and top with fat-free vanilla ice cream.

Plan ahead: Save enough ice cream for Saturday.

Saturday/Entertaining

Here's another little secret to keep from your guests: Beef Burgundy is one of the easiest dishes you'll ever prepare (see recipe). Serve the savory mixture over eggless noodles prepared without salt or fat. Add a romaine salad and sourdough bread. For dessert, make fat-free strawberry-vanilla sundaes with strawberry and leftover vanilla ice cream. Top with fresh or frozen berries (thawed and drained).

Shopping List

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

Sunday

Dijon mustard

honey

pork tenderloins

sweet potatoes

olive oil

red onion

garlic

apple juice

light-brown sugar

white-wine vinegar

Granny Smith apples

dried thyme

black pepper

salt

dinner rolls

fat-free pound cake

Monday

multigrain bread

Dijon mustard

frozen oven fries

packaged angel-hair slaw

reduced-fat coleslaw dressing

lemon sherbet

Tuesday

cooking spray

margarine or butter

flour

ketchup

1 percent milk

canned salmon

potato flakes or potatoes for mashing

salt

reduced-fat shredded sharp Cheddar cheese

spinach

crusty bread

Wednesday

chunky tomato sauce

fat-free chicken broth

boneless, skinless chicken thighs

frozen corn

canned pinto beans

chili powder

cumin

reduced-fat shredded sharp Cheddar cheese

baked corn chips

reduced-fat sour cream

carrot-pineapple salad or ingredients to make your own

whole-wheat rolls

cookies

Thursday

refrigerated potatoes

broccoli

dinner rolls

cherry cobbler

Friday

canned black beans

canned vegetable broth

chunky salsa

cumin

reduced-fat sour cream

avocado

salad greens

baked corn chips

sliced jalapenos

reduced-fat shredded sharp Cheddar cheese

fat-free vanilla ice cream

Saturday

stew meat

reduced-fat cream of mushroom soup

dehydrated onion soup mix

sliced fresh mushrooms

Burgundy wine

eggless noodles

romaine lettuce

sourdough bread

fat-free strawberry ice cream

fresh or frozen berries

Apple Chutney (Sunday)

Makes 4 servings

Preparation time: 10 minutes

Cooking time: about 10 minutes

2 teaspoons olive oil

1 medium red onion, chopped

3 cloves garlic, minced

1/2 cup apple juice

1 tablespoon light-brown sugar

2 tablespoons white-wine vinegar

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