A Clip-and-save Guide To A Week's Worth Of Meals

MENU PLANNER

January 09, 2000|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

A savory Pot Roast (see recipe) always spells family time. Make your own gravy with the drippings and add your own potatoes. Accompany this homey meal with sauteed fresh zucchini and dinner rolls. For dessert, store-bought apple cobbler has everyone's approval.

Plan ahead: Save enough roast beef, prepare enough potatoes and gravy, and save some cobbler for Monday.

Monday/Heat and Eat

One of the great things about pot roast is making hot roast beef sandwiches the next day. Slice and heat the beef and arrange over dense white bread slices. Add leftover mashed potatoes on the side and cover all with leftover gravy. Serve with green beans. Leftover cobbler with fat-free vanilla ice cream is an easy dessert.

Plan ahead: Save enough ice cream for Wednesday.

Tuesday/Meatless

Rice Pilaf Stuffed Peppers (see recipe) are in order for a delicious no-meat dinner. Add a mixed green salad and crusty bread. Fresh fruit adds a refreshing finish to a simple meal.

Wednesday/Kids

Look out! Here come the kids for Barbecued Wing-Dings (see recipe). Serve with frozen oven fries. Add deli carrot and pineapple salad. Corn bread from a mix is easy. For dessert, the kids will remember the leftover fat-free vanilla ice cream. Tonight they'll want chocolate sauce on it.

Plan ahead: Save enough chocolate sauce for Saturday.

Thursday/Budget

Picadillo is one of our favorite money-saving meals (see recipe). Serve with a green salad and sourdough bread. Cookies and fruit work for dessert.

Friday/Express

Look in the freezer section for pierogis (Mrs. T's or another brand) because they taste good and are easy. Choose pierogis with your favorite filling and top with store-bought pasta sauce. Serve with a packaged mixed green salad. For dessert, fat-free cherry chocolate chunk ice cream rang my bell.

Plan ahead: Save enough ice cream for Saturday.

Saturday/Easy Entertaining

If you can keep a secret, your guests will never know you didn't spend all day in the kitchen preparing Chicken l'Orange with Rice (see recipe). Serve with fresh broccoli spears. Add a Boston lettuce salad and dinner rolls. Dessert is leftover ice cream topped with warm chocolate sauce and light whipped cream.

Sunday

onions

vegetable oil

carrots

bottom round roast

salt

pepper

canned beef broth

ingredients for gravy

cooking spray

potatoes

fresh zucchini

dinner rolls

store-bought apple cobbler

Monday

dense white bread

green beans

fat-free vanilla ice cream

Tuesday

red or yellow bell peppers

olive oil

packaged Spanish rice pilaf

frozen tiny green peas

canned white beans

reduced-fat shredded sharp Cheddar cheese

salad greens

crusty bread

fresh fruit

Wednesday

chicken wings

chili sauce

honey

soy sauce

dry mustard

red wine vinegar

hot pepper sauce

scallions

salt

frozen oven fries

deli carrot and pineapple salad

corn bread mix

chocolate sauce

Thursday

vegetable oil

ground turkey breast

canned stewed tomatoes

raisins

garlic

cinnamon

cayenne

pepper

instant white rice

salad greens

sourdough bread

cookies and fruit

Friday

frozen pierogis

store-bought pasta sauce

packaged salad greens

fat-free cherry chocolate chunk ice cream

Saturday

long-grain rice

oranges

salt

margarine or butter

sliced almonds

boneless skinless chicken breast halves

orange marmalade

scallions

fresh broccoli

Boston lettuce

dinner rolls

light whipped cream

Pot Roast (Sunday)

Makes 8 servings

Preparation time: 15 minutes

Cooking time: 2 1/2 to 3 hours

1 tablespoon vegetable oil

2 large chopped onions

1/2 pound sliced carrots

3 pounds well-trimmed bottom round beef roast

salt and freshly ground black pepper to taste

1 (14 1/2-ounce) can beef broth

In a large nonstick skillet, heat oil and cook onions 10 to 15 minutes or until golden. Push to side. Add carrots and cook 5 minutes or until softened; set aside. Season meat with salt and pepper to taste. Heat a Dutch oven coated with cooking spray on medium-high. Brown meat all over. Spoon reserved onions and carrots into pan; add broth. Reduce heat to low; cover and simmer 2 to 2 1/2 hours, turning meat occasionally. Remove meat, slice thin and serve. Use liquid with vegetables (skim to remove fat) to make your own gravy.

Per serving: 284 calories, 35 grams protein, 12 grams fat (39 percent calories from fat), 4.6 grams saturated fat, 8 grams carbohydrate, 100 milligrams cholesterol, 291 milligrams sodium, 2 grams fiber

Rice Pilaf Stuffed Peppers (Tuesday)

Makes 4 servings

Preparation time: less than 15 minutes

Cooking time: 25 minutes, plus rice pilaf

4 large red or yellow bell peppers, seeded and halved lengthwise

1 tablespoon olive oil

1 6 3/4-ounce package Spanish rice pilaf

Baltimore Sun Articles
|
|
|
Please note the green-lined linked article text has been applied commercially without any involvement from our newsroom editors, reporters or any other editorial staff.