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

This Week's Menu

February 13, 2000|By SUSAN NICHOLSON | SUSAN NICHOLSON,UNIVERSAL PRESS SYNDICATE

Sunday/Family

Serve any store-bought spiral-sliced ham for today's family feast. Prepare it according to package directions. Baked sweet potatoes are a perfect accompaniment. Slash the top of the potatoes and garnish with cinnamon and a fresh orange wedge.

Serve sauteed brussels sprouts on the side (see recipe). Add multigrain rolls. Sweeten the finish with store-bought berry cobbler.

Plan ahead: Save leftover cobbler for Monday, and the ham for Monday and meals to come.

Monday/Heat and Eat

Use leftover ham for Babe's Reuben sandwich. To make one sandwich: Heat a nonstick skillet over medium heat; coat 1 side of 2 slices of marble rye bread with cooking spray. Place 1 bread slice, coated side down, in skillet. Spread 1 teaspoon fat-free Thousand Island dressing on it. Add 1 ounce sliced ham, 1 ounce sliced reduced-fat Swiss cheese and several thinly sliced red onion rings; add another teaspoon salad dressing. Add second bread slice, coated side up. Press down with spatula and grill until bread is golden brown on both sides.

Serve with deli coleslaw and a dill pickle. Warm leftover cobbler and top with fat-free vanilla ice cream.

Plan ahead: Save enough ice cream for Tuesday.

Tuesday/Budget

Watch the savings rise as you prepare economical and delicious Fettuccine With Caramelized Onions and Olives (see recipe). Serve the buttery-flavored pasta with a green salad and garlic bread. Leftover ice cream is a quick dessert.

Wednesday/Express

Be good to yourself and include more soy in your diet with a vegetarian soy-based burger. Follow directions and serve on a toasted sesame hamburger roll along with lots of lettuce, sliced tomatoes, Dijon mustard and low-fat mayonnaise. Pack a flavor punch and top each burger with 1 tablespoon crumbled blue cheese or another favorite assertively flavored cheese, such as Gorgonzola. (It makes a big difference in the flavor of the burger.)

Serve with Spicy Red Potatoes. Heat oven to 450 degrees. Coat a flat baking sheet with foil; coat foil with cooking spray. In a large bowl, toss 2 pounds scrubbed red potatoes cut in bite-size chunks with 1 tablespoon chili oil and a pinch to 1/8 teaspoon cayenne pepper (according to your mouth). Salt to taste. Spread on baking sheet and bake 25 to 30 minutes or until potatoes can easily be pierced with a fork. Fresh fruit is a simple dessert.

Plan ahead: Save enough blue cheese for Thursday.

Thursday/Meatless

No need to go to France for Provencal pizza; you can make your own (see recipe). Serve with mixed greens. Go for a light dessert such as sorbet.

Friday/Kids

The kids can help rack 'em up and stack 'em up for Chicken Bean Stacks (see recipe) tonight. Crunch on some carrot and jicama sticks alongside. Supervise your angels while they make chocolate marshmallow sandwiches. Scatter some chocolate chips and miniature marshmallows on a graham cracker square. Top with another graham cracker. Place on a plate on wax paper (for quick cleanup) and microwave on high (100 percent power) for 20 to 40 seconds until marshmallows melt and chocolate starts to melt. Watch out! It's hot.

Saturday/Easy Entertaining

Your guests will call Beef and Pepper Kebabs (see recipe) flavorful and you'll call them easy. Serve the kebabs over couscous. Accompany the perfect guest meal with a spinach salad and crusty bread. A slice of a store-bought layer cake with your own fresh fruit compote is the grand finale to your well-orchestrated meal.

Shopping List

Sunday store-bought spiral-sliced ham

sweet potatoes to bake

cinnamon

orange

cooking spray

olive oil

fresh brussels sprouts

fat-free chicken broth

lemon

salt

pepper

multigrain rolls store-bought berry cobbler

Monday

marble rye bread

cooking spray

fat-free Thousand Island dressing

reduced-fat Swiss cheese

red onion

deli coleslaw

dill pickles

fat-free vanilla ice cream

Tuesday

olive oil

onions

salt

fettuccine

black olives

salad greens

garlic bread

Wednesday

soy-based hamburger patties

sesame hamburger rolls

lettuce

tomatoes

Dijon mustard

low-fat mayonnaise

crumbled blue cheese or Gorgonzola

cooking spray

red potatoes

chili oil

cayenne pepper

salt

fresh fruit

Thursday

large pizza crust

Dijon mustard

Parmesan

Emmenthaler or Gruyere cheese

tomatoes

herbs de Provence

dried oregano

olive oil

salad greens

sorbet

Friday

corn tortillas

cooked chicken breast or canned canned black beans

canned corn with green and red peppers (Mexicorn)

mild salsa

fat-free sour cream

reduced-fat shredded sharp Cheddar cheese

cilantro

jalapeno peppers

scallions

carrot sticks

jicama

chocolate chips

miniature marshmallows

graham crackers

Saturday

cilantro

olive oil

garlic

cumin

paprika

cayenne pepper

well-trimmed boneless top sirloin steak

red bell pepper

onion

salt

couscous

fresh spinach

crusty bread

store-bought layer cake

ingredients for your own fresh fruit compote

Sauteed Brussels Sprouts (Sunday)

Makes 8 servings

Preparation time: 10 minutes

Cooking time: less than 20 minutes

Cooking spray

1 tablespoon olive oil

1 1/2 pounds trimmed and sliced fresh brussels sprouts

1/2 cup fat-free chicken broth

2 teaspoons fresh lemon juice

salt and pepper to taste

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