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


January 02, 2000|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.


Honey Sesame Pork Tenderloin (see recipe) served our extended family well. So did the Rosemary Roasted Potatoes that accompanied the pork. Heat oven to 400 degrees. Place foil on flat roasting pan and coat with cooking spray. Place 2 1/2 pounds scrubbed, small red potatoes, cut into chunks, in a large bowl; add 2 tablespoons olive oil and toss to coat. Add 2 tablespoons freshly grated Parmesan cheese, 2 to 3 teaspoons fresh chopped rosemary leaves and salt to taste; toss again. Spread on pan. Roast 40 to 45 minutes; they will cook more evenly if you turn them once (but it's not necessary). Serve with asparagus spears and crusty bread. Try a store-bought Boston cream pie for dessert.

Plan ahead: Save half the pork and enough pie for Monday.

Monday/Heat and Eat

Pork Fajitas with sour cream and salsa make delicious use of leftover pork. In a large nonstick skillet coated with cooking spray, cook 1 sliced onion and 2 sliced red bell peppers 6 to 8 minutes or until tender. Add 1 teaspoon each chili powder and 1 minced garlic clove. Cook 1 minute. Add 2 tablespoons each fresh lime juice and soy sauce and leftover cooked pork cut into strips; cook 1 minute. Divide among 4 large fat-free tortillas and roll. Top with reduced-fat sour cream and salsa. Serve with canned vegetarian refried beans and a green salad. Leftover pie is waiting for dessert.


Fettuccine With Mushrooms (see recipe) ranks high on our all-time-favorites list. Serve the blend with a simple green salad and breadsticks. We like fresh fruit for dessert.


The kids will want to help you when you prepare Beef and Turkey Roll-ups (see recipe). Serve with rice cooked in tomato juice instead of water. Any flavor of packaged pudding is an easy dessert.


We tried Chicken Teriyaki with Rice, one of the Healthy Choice Bowl Creations flavors, for a quick meal. Low in fat, with reasonable calories, the "bowls" are about $3 each. We added a splash of light soy sauce to boost the flavor. If you add a packaged green salad and whole-wheat rolls, you have a complete meal. Purchase cupcakes for dessert. If you want to reduce the calorie content of the cupcakes, remove some or most of the icing.


Try these imitation Crab Wheels (see recipe) and take advantage of the low cost of imitation crab (or surimi). Real crab meat is expensive now. Surimi is made from Alaskan pollock and then flavored. Serve with your own rice pilaf and fresh spinach salad. Sliced pears and cookies are an easy dessert.

Saturday/ Entertaining

Enjoy extra time with your guests when you complete the preparation for Maple Ginger Lamb Kebabs (see recipe) in advance. Serve with Jicama Slaw, created by chef Pete Pavesic at Atlanta's Insignia restaurant. In a large bowl, toss together 2 julienned jicama, 1 small sliced red onion, 2 tablespoons rice-wine vinegar, 1 tablespoon sugar, 1/4 cup cilantro leaves, 1 teaspoon salt and a pinch of freshly ground pepper. Chill for 2 hours before serving. Add sourdough bread. Sorbet is a light dessert.

Shopping List

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


pork tenderloins

reduced-sodium soy sauce


fresh or dried ginger

sesame oil


brown sugar

sesame seeds

cooking spray

small red potatoes

olive oil

Parmesan cheese

fresh rosemary


asparagus spears

crusty bread

store-bought Boston cream pie


cooking spray


red bell peppers

chili powder



soy sauce

large fat-free tortillas

reduced-fat sour cream


canned vegetarian refried beans

salad greens


fettuccine pasta

olive oil

fresh mushrooms




fresh basil


reduced-fat ricotta cheese

Parmesan cheese


salad greens


fresh fruit


lean ground beef

ground turkey breast


yellow bell peppers

mild salsa

chili powder

fat-free tortillas



reduced-fat sour cream

scallions if desired


tomato juice

any flavor pudding


Healthy Choice Bowl Creations Chicken Teriyaki With Rice (or another brand)

light soy sauce

packaged green salad

whole-wheat rolls

store-bought cupcakes


imitation crab

low-fat mayonnaise

red bell pepper


reduced-fat shredded Monterey Jack cheese

dried oregano

whole-wheat pita breads

Parmesan cheese

ingredients for rice pilaf

fresh spinach




balsamic or red wine vinegar

corn syrup

olive oil

fresh ginger

dried red pepper flakes


maple flavoring

leg of lamb cubes

sweet potato

tiny red potatoes

fresh sugar snap peas

red bell pepper


red onion

rice-wine vinegar





sourdough bread


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