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

MENU PLANNER

January 30, 2000

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/Express

Start with store-bought turkey breast and gravy, and add a favorite stuffing mix. Serve with steamed green beans (fresh or frozen) tossed with a little fresh tarragon, margarine or butter, and a splash of dry white wine. Serve with dinner rolls. Store-bought apple pie is what Mom would want you to have.

Plan ahead: Save enough turkey for Monday and Tuesday; save some gravy and pie for Monday and enough stuffing for Tuesday.

Monday/Family

The family will welcome leftover sliced turkey breast and gravy tonight. Serve with your own mashed sweet potatoes. Steam fresh broccoli and top with Untraditional Hollandaise Sauce (see recipe). Pretend it's a holiday and serve cranberries with the feast. Add bread and warm the leftover pie for dessert.

Tuesday/Heat and Eat

No same-ole, same-ole here with Turkey and Apple Stuffed Pitas (see recipe). For dessert, fresh fruit is simple.

Wednesday/Meatless

Tonight's main dish, Mediterranean Spinach and Rice, is from Cynthia Aldape of Houston. Start your meal with canned tomato soup. Add whole-wheat rolls. For dessert, make or buy lemon pudding and top with light whipped cream.

Plan ahead: Buy enough feta cheese for Friday.

Thursday/Kids

This Barbecue Chicken is mild enough for your little darlings. Heat oven to 375 degrees. In a small bowl, combine 1/4 cup chopped onion, 3/4 cup tomato sauce, 1/4 cup each honey and cider vinegar, 2 tablespoons Worcestershire sauce and 1/2 teaspoon paprika. Mix well. Rinse 1 (2 1/2- to 3-pound) skinless (don't worry about the wings) cut-up chicken with cold running water; pat dry with paper towels. Coat a 9-by-13-inch baking dish with cooking spray; layer chicken, meaty side down, in dish. Pour two-thirds of the barbecue sauce over chicken. Bake, uncovered, 30 minutes; turn pieces, pour remaining sauce over them, and bake 20 minutes longer or until chicken is no longer pink in center. Serve with canned vegetarian baked beans and store-bought carrot/raisin salad. Add corn bread from a mix. The kids can help prepare slice-and-bake cookies for dessert.

Plan ahead: Save enough cookies for Friday.

Friday/Budget

You'll get your money's worth with savory Beef and Potato Soup tonight (see recipe). Serve with mixed greens topped with crumbled feta cheese and a light vinaigrette. Add any muffins from a mix. Sweeten the finish with leftover cookies and fruit.

Saturday/Easy Entertaining

Get ready for the compliments you'll receive when you serve Honey Citrus Broiled Salmon (see recipe) to your guests. Serve with orzo tossed with freshly grated Parmesan cheese and cooked frozen tiny green peas. Make Angel Hair Pineapple Coleslaw. Use packaged coleslaw mix and toss with store-bought coleslaw dressing and fresh chopped or canned and drained crushed pineapple. Add crusty bread. Serve a store-bought layer cake for dessert.

Shopping List

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

Sunday

store-bought boneless turkey breast with gravy packet

stuffing mix

fresh or frozen green beans

fresh tarragon

margarine or butter

dry white wine

dinner rolls

store-bought apple pie

Monday

sweet potatoes to mash

fresh broccoli

butter or margarine

frozen egg substitute

dry mustard

lemon

salt

cayenne pepper

cranberries bread

Tuesday

low-fat mayonnaise

fat-free plain yogurt

curry powder

salt

scallions

red bell pepper

apple

whole-wheat pitas

lettuce

fresh fruit

Wednesday

extra-virgin olive oil

garlic

golden raisins

fresh spinach

red bell pepper

salt

black pepper

rice

crumbled feta cheese

canned tomato soup

whole-wheat rolls

ingredients for or store-bought lemon pudding

light whipped cream

Thursday

onion

tomato sauce

honey

cider

vinegar

Worcestershire sauce

paprika

skinless cut-up chicken

cooking spray

canned vegetarian baked beans

store-bought carrot/raisin salad

corn bread mix

slice-and-bake cookies

Friday

olive oil

onion

garlic

lean ground beef

tomato juice

beef broth

paprika

black pepper

red potatoes

red and green bell peppers, salad greens

crumbled feta cheese

light vinaigrette

any muffin mix

fruit

Saturday

soy sauce

orange

honey

fresh ginger

crushed red peppers

salmon steaks

cooking spray

orzo

Parmesan cheese, frozen tiny green peas

packaged angel hair

coleslaw mix

coleslaw dressing

fresh or canned crushed pineapple

crusty bread

store-bought layer cake

Untraditional Hollandaise Sauce (Monday)

Makes 4 servings

Preparation time: less than

5 minutes

Cooking time: less than 5 minutes

2 tablespoons butter or margarine

1/4 cup frozen egg substitute, thawed

1/4 teaspoon dry mustard

1 tablespoon fresh lemon juice

salt to taste

dash cayenne pepper

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