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

February 27, 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 enter-taining menu that's quick.

Sunday/Family

Make today family time with your own roast turkey breast and gravy. Bake sweet potatoes to accompany the bird. Creamy Baked Spinach (see recipe) is a delicious side dish. Serve with dinner rolls. Add store-bought spice cake for a perfect dessert.

Plan ahead: Save leftover turkey, leftover spinach and enough cake for Monday.

Monday/Heat and eat

Cuddle up to comfort food and enjoy Turkey Gratin (see recipe). Serve with leftover spinach and a green salad. Leftover cake with chunky applesauce is a quick dessert.

Tuesday/Kids

Tamale Pie is so easy, the kids can do most of the preparation. Place 5 cups slightly crumbled baked tortilla chips in a 10-by-10-inch baking dish. Spread 1 15-ounce can vegetarian chili over chips, 1 11-ounce can rinsed and drained corn over chili and 1 cup shredded reduced-fat Cheddar cheese over corn. Cover with waxed paper. Microwave 7 to 8 minutes on medium-high (75 percent power) or until mixture is hot and cheese is melted. Cover dish with shredded lettuce and chopped tomatoes.

(The adults might like chopped green chilies on their tamale pie.)

Serve with a salad of sliced oranges and thinly sliced jicama. Dessert tonight is a low-fat chocolate mousse bar.

Wednesday/Meatless

Enjoy the savory flavors of Rotini With Tomatoes and Lentils tonight (see recipe). Serve with mixed greens and garlic bread. Finish with fresh fruit for dessert.

Thursday/Express

Start with a few simple convenience items and end with teriyaki noodles. Heat a nonstick skillet coated with cooking spray over medium-high heat until hot. Add 1 9- or 10-ounce package cooked chopped or sliced chicken breast and cook and stir 1 or 2 minutes or until chicken is hot.

From 1 21-ounce package Green Giant Create-a-Meal Frozen Teriyaki Stir-Fry Meal Starter, add frozen sauce and 1/2 teaspoon seasoning mix (discard remaining seasoning) and heat until sauce is thawed. From 1 3-ounce package ramen noodle soup mix, add noodles and frozen vegetables to skillet. Cover and cook 8 to 10 minutes or until vegetables are softened, stirring frequently.

Serve with crusty bread. Fat-free pound cake with sliced peaches works for dessert.

Plan ahead: Save enough pound cake for Friday.

Friday/Budget

Squeeze that budget until it hollers Texas Hash for dinner! (See recipe.)

Add a green salad and corn bread from a mix to complete your meal. Leftover cake is an easy dessert.

Saturday/Entertaining

Start your meal with Atlantan Elizabeth Finnan's Squash and Apple Soup (see recipe).

Follow Elizabeth's delicious soup with your own pork tenderloin roast. Serve the pork with orzo sprinkled with freshly grated Parmesan cheese.

Add a Boston lettuce salad and baguettes. For dessert, fresh fruit with shortbread cookies is simple.

Shopping list

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

Sunday

turkey to roast

ingredients for gravy

sweet potatoes to bake

cooking spray

frozen chopped spinach

garlic

olive oil

1 percent milk

low-fat mayonnaise

salt

pepper

seasoned bread crumbs

Parmesan cheese

dinner rolls

store-bought spice cake

Monday

cooking spray

reduced-fat condensed cream of chicken soup

white wine or fat-free chicken broth

fresh sliced mushrooms

scallions

English muffins

reduced-fat shredded Swiss cheese

nutmeg

salad greens

applesauce

Tuesday

baked tortilla chips

canned vegetarian chili

canned corn

shredded reduced-fat Cheddar cheese

lettuce

tomatoes

chopped green chilies

oranges

jicama

chocolate mousse bars

Wednesday

rotini or twists pasta

dried lentils

onion

salt

pepper

canned Italian-style tomatoes

carrots

celery

green bell pepper

parsley

shredded reduced-fat sharp Cheddar cheese

salad greens

garlic bread

fresh fruit

Thursday

cooking spray

cooked chopped or sliced chicken breast

Green Giant Create-a-Meal Frozen Teriyaki Stir-Fry Meal Starter

ramen noodle soup mix

crusty bread

fat-free pound cake

peaches

Friday

lean ground beef

ground turkey breast

vegetable oil

frozen O'Brien potatoes with onions and peppers

chunky salsa

chili powder

shredded jalapeno-flavored (or another flavor) reduced-fat cheese

salad greens

corn bread mix

Saturday

margarine or butter

onion

ground coriander

red or yellow Delicious apples

butternut squash

fresh thyme

vegetable broth

sugar

lemon

plain yogurt

ingredients for pork tenderloin roast

orzo

Parmesan cheese

Boston lettuce

baguettes

fresh fruit

shortbread cookies

Creamy Baked Spinach (Sunday)

Makes 6 servings

Preparation time: 10 minutes

Cooking time: less than 25 minutes

cooking spray

2 10-ounce packages frozen and thawed chopped spinach

2 cloves minced garlic

2 teaspoons olive oil

1/3 cup each 1 percent milk and low-fat mayonnaise

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.