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


November 28, 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.


Sauteed Flank Steak is just right for the family today (see recipe). Serve with parsley-buttered potatoes, steamed squash and whole-wheat rolls. For dessert, put out a store-bought layer cake.

Plan ahead: Save half the steak and prepare enough potatoes for Monday; save enough cake for Tuesday.

Monday/Heat and Eat

Tonight make Steak Salad for an easy meal. In a large bowl, toss leftover cooked steak (sliced and cut into thin strips), 2 cups orange sections, 1/4 cup orange juice, 1 sliced red bell pepper and 8 cups mixed salad greens. Drizzle with a light vinaigrette and top with thinly sliced scallions. Warm leftover potatoes to serve alongside. Add crusty bread to complete your meal.

Plan ahead: Bake 2 large potatoes for Tuesday.

Tip: If desired, rather than heat the leftover potatoes, chop them and add to the salad.


Tonight's Chicken Hash (see recipe) will help you slash your grocery bill. Accompany this economical meal with store-bought pickled beets and a green salad. Serving leftover cake saves money, too.


With a few simple ingredients, you'll have a Beef and Mixed Vegetable Supper (see recipe). Serve with a packaged green salad. Fat-free chocolate ice cream with marshmallow topping will be a welcome dessert.


Be a hero and make the kids a pizza for dinner (or buy one). Let the darlings munch on carrot and jicama sticks while the pizza bakes. Serve pineapple chunks and chocolate sandwich cookies for dessert.


High in fiber and low in fat, Lentil Pilaf With Vegetables (see recipe) will impress everyone with its flavor. Serve it with a green salad and crusty bread. Make butterscotch brownies from a mix for an easy dessert.

Plan ahead: Save enough brownies for Saturday.


It's Jambalaya time for your guests tonight (see recipe). Serve the Louisiana favorite with a romaine salad and sourdough rolls. When it's time for dessert, bring out the leftover butterscotch brownies (warmed) with fat-free vanilla ice cream and chocolate syrup. Top off your masterpiece with light whipped cream. Slurp.

Shopping List

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


flank steak



margarine or butter

fresh parsley


squash (yellow, zucchini or both)

whole-wheat rolls

layer cake


orange sections

orange juice

red bell pepper

salad greens

light vinaigrette


crusty bread


vegetable oil

baking potatoes

canned chicken breast

shredded carrots





pickled beets

salad greens


cooking spray

beef cube steaks




frozen mixed vegetables

mushroom gravy

packaged green salad

fat-free chocolate ice cream

marshmallow topping


pizza or ingredients to make your own

carrot sticks


pineapple chunks

chocolate sandwich cookies


fat-free chicken broth

bulgur (medium or coarse-grain)

brown lentils


bay leaf





olive oil

squash (yellow, zucchini or both)




salad greens

crusty bread

butterscotch brownie mix


olive oil


red bell pepper


packaged yellow rice

packaged frozen cut okra

raw, peeled and deveined shrimp

romaine lettuce

sourdough rolls

fat-free vanilla ice cream

chocolate syrup

light whipped cream

Sauteed Flank Steak (Sunday)

Preparation time: 5 minutes

Cooking time: 12 to 15 minutes

Standing time: 10 minutes

1 (2-pound) flank steak

coarsely ground black pepper to taste

1/2 teaspoon salt

1 tablespoon margarine or butter

Pat steak dry with paper towels; sprinkle with pepper and salt. In a large, nonstick skillet, melt margarine or butter over medium-high heat. Add steak and cook 12 to 15 minutes (for medium-rare), turning once. Transfer to cutting board, tent with foil and let stand 10 minutes. Thinly slice crosswise against the grain.

Per serving: 193 calories, 24 grams protein, 10 grams fat (49 percent calories from fat), 4 grams saturated fat, no carbohydrates, 59 milligrams cholesterol, 234 milligrams sodium, no fiber.

Chicken Hash (Tuesday)

Makes 4 servings

Preparation time: less than 10 minutes

Cooking time: about 15 minutes

1 tablespoon vegetable oil

2 large baked potatoes (about 3 cups), peeled and diced

2 (5-ounce) cans chicken breasts (or 2 cups cooked), shredded

1 (10-ounce) package shredded carrots

1 medium onion, halved and sliced

1 (10- to 12-ounce) jar chicken gravy

1/4 teaspoon each: salt and pepper

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