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


April 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.


A juicy Roasted Chicken (see recipe) is always a family favorite. Accompany the chicken with your own scalloped potatoes. Add Spinach With Feta Cheese on the side. Microwave a 10-ounce package of frozen chopped spinach according to directions; drain and sprinkle with crumbled feta. Add whole wheat rolls. For dessert, Cherry Cheesecake (see recipe) takes little time for a big flavor.

Plan ahead: Save enough chicken and cheesecake for Monday.


Treat the kids to Broiled Chicken, Apple and Swiss Sandwiches. Heat broiler. Lightly coat whole wheat bread with store-bought Dijon-mayonnaise spread. Top with thinly sliced Delicious or Gala apples, leftover cooked chicken slices and shredded reduced-fat Swiss cheese. Broil until cheese melts. Serve with frozen oven fries and carrot sticks. Leftover cheesecake is a ready-made dessert.

Plan ahead: Save any leftover carrot sticks for Tuesday.


Stews are a great way to stretch your budget and Spicy Beef Stew (see recipe) is a tasty way as well. Serve with your own carrot and pineapple salad. (Chop and use any leftover carrot sticks, if available.) Add crusty bread. Cookies are an easy dessert.

Plan ahead: Save enough stew for Wednesday.

Wednesday/Heat and Eat

Make Beef and Black Bean Soup tonight. Add 1 or 2 14 1/2 -ounce cans beef broth to leftover stew (according to desired thickness); heat and serve; garnish with a little Mexican blend shredded cheese and crushed baked corn chips. Serve with a green salad and extra chips. Angel food cake and any canned tropical fruit salad make a delicious dessert.

Plan ahead: Save enough cake for Thursday.


The husband who ate many frozen potpies in his youth (don't tell his mother I told you) declared Potato Topped Pot Pies (Swanson's is one brand) another quick dinner option. The 12-ounce packages have about 450 calories and 22 grams of fat, so you wouldn't want to make them a regular menu item. Keep an eye out for coupons; the potpies can be an inexpensive meal. Add a packaged green salad

and multigrain bread to complete the meal. Sherbet with leftover cake is a light dessert.

Plan ahead: Save enough sherbet for Friday.


Enjoy flavorful Tex Mex Tacos (see recipe) and never miss the meat. Serve with rice made with tomato juice for a flavor kick. Accompany the feast with thinly sliced cucumbers in cider vinegar. Leftover sherbet makes a cool dessert.


Turkey Cutlets With Capers and White Wine (see recipe) will impress any guest. Serve with orecchiette (tiny pasta shapes cooked according to package directions), tossed with cooked frozen tiny green peas and a little olive oil. Stir in fresh chopped mint leaves just before serving. Add baguettes. Fat-free strawberry ice cream served with shortbread cookies is just right for dessert.

Shopping list

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


roasting chicken

cooking spray

fresh rosemary



ingredients for scalloped potatoes

frozen chopped spinach

crumbled feta cheese

whole wheat rolls

fat-free cream cheese


frozen fat-free whipped topping

ready-to-use reduced-fat graham cracker crust

canned cherry pie filling


whole wheat bread

Dijon-mayonnaise spread

Delicious or Gala apples

shredded reduced-fat Swiss cheese

frozen oven fries

carrot sticks


package fully cooked boneless beef pot roast with gravy

thick and chunky salsa

fresh zucchini

frozen corn

canned black beans

fat-free sour cream



ingredients for carrot and pineapple salad

crusty bread



canned beef broth

Mexican-blend shredded cheese

baked corn chips

salad greens

angel food cake

any canned tropical fruit salad


Potato Topped Pot Pies (Swanson's or another brand)

packaged green salad

multigrain bread



canned vegetarian refried beans

frozen corn



reduced-fat corn taco shells

shredded carrot


jalapeno slices


tomato juice


cider vinegar


turkey cutlets




vegetable oil


dry white wine or fat-free chicken broth



margarine or butter



frozen tiny green peas

olive oil

fresh mint


fat-free strawberry ice cream

shortbread cookies

Roasted Chicken (Sunday)

Makes 8 servings

Preparation time: less than 15 minutes

Cooking time: 1 hour 15 minutes; Standing time: 5 minutes

1 5- to 6-pound roasting chicken

cooking spray

4 fresh rosemary sprigs

1/2 teaspoon each salt and pepper

Heat oven to 450. Remove and discard giblets and neck from chicken; trim excess fat.

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