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

Menu Planner

June 25, 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

You can keep the family cool and still prepare Smokin' Turkey and Rice Salad (see recipe). Serve with Velvety Pear and Carrot Soup (see recipe) and crusty bread. Offer store-bought brownies for dessert.

Plan ahead: Save enough brownies, turkey, Gouda cheese and any available carrots for Monday; cook and store 2 extra cups rice for Wednesday.

Monday/Heat and Eat

Use your leftovers and make smoked turkey sandwiches tonight. Spread a little grainy mustard on rye bread, layer with sliced leftover turkey and shredded Gouda. Broil until cheese melts. Serve the sandwiches open-faced with deli potato salad along with carrot and celery sticks and pickles. Bring out the leftover brownies for dessert.

Plan ahead: Buy enough potato salad for Tuesday.

Tuesday/Kids

Celebrate Independence Day in a kid-like way. Fire up the grill for hamburgers on toasted buns. Serve with all the trimmings, including lettuce, tomatoes, sliced onions, pickles, leftover potato salad and your own baked beans. Help the kids make Cherry Surprise Cake (see recipe) for sweet treat.

Plan ahead: Save enough cake for Wednesday.

Wednesday/Budget

Atlanta accountant Bobbi Goodwin knows how to count pennies (as well as beans) while she makes her Chicken and Green Beans Skillet. In a large nonstick skillet, spread 1 (10-ounce) package frozen and thawed French-cut green beans and lay 4 (4- or 5-ounce) boneless, skinless chicken breasts on the beans. In a bowl, mix together 1 (16-ounce) can chopped stewed tomatoes and liquid, 2 tablespoons finely chopped onion and 1 teaspoon Italian seasoning. Spoon over chicken; add 1 chicken bouillon cube. Cover, bring to boil over medium high heat; reduce heat to low and simmer 25 to 30 minutes or until chicken is no longer pink. Serve with leftover rice. Add a mixed green salad and whole wheat rolls. Finish with leftover cake.

Thursday/Meatless

Pasta with a creamy cheese sauce is hard to resist, and there's no need to with Wagonwheels and Blue Cheese (see recipe) for dinner. (The kid in me liked the way the peas collected in the wagonwheels). Serve with a romaine salad and garlic bread. Buy ice cream sandwiches for dessert.

Friday/Express

Try Old El Paso's (or another brand) Gordita Dinner Kit. You supply the ground meat (lean beef or ground turkey breast) and toppings of shredded lettuce, chopped tomatoes and reduced-fat shredded cheese, and the kit includes thick tortillas, 2 sauces (red and creamy) and seasoning for the meat. The $2.79 kit (look for coupons) makes 4 big tortillas. We tossed the creamy sauce because we didn't need the 11 extra (over the red sauce) grams of fat. You could add rice made with tomato juice if you were really hungry. Finish with fresh fruit.

Saturday/Entertaining

Noodles With Asparagus and Mushrooms (see recipe), a Canadian bacon-flavored pasta, is perfect for guests. Serve with a Boston lettuce salad and warm crusty bread. Lighten the finish with sorbet.

Shopping List

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

Sunday

rice

smoked turkey breast

smoked or plain Gouda cheese

plum tomatoes

red onion

reduced-fat Ranch dressing

cilantro

salt

pepper

margarine or butter

carrots

canned pear halves

allspice

fat-free chicken broth

reduced-fat sour cream

crusty bread

store-bought brownies

Monday

grainy mustard

rye bread

deli potato salad

carrot and celery sticks

pickles

Tuesday

lean ground beef

buns

lettuce

tomatoes

onions

pickles

ingredients for baked beans

cooking spray

miniature marshmallows

yellow cake mix

light cherry pie filling

Wednesday

frozen French-cut green beans

boneless, skinless chicken breasts

canned stewed tomatoes

onion

Italian seasoning

chicken bouillon cube

salad greens

whole wheat rolls

Thursday

wagonwheel pasta

fat-free half and half

crumbled blue cheese

frozen tiny green peas

walnuts

romaine lettuce

garlic bread

ice cream sandwiches

Friday

Old El Paso (or another brand) Gordita Dinner Kit

lean ground beef or turkey breast

lettuce

tomatoes

reduced-fat shredded cheese

rice

tomato juice

fresh fruit

Saturday

wide egg noodles

cooking spray

olive oil

onion

fresh mushrooms

garlic

pepper

fresh asparagus

fresh basil

Canadian bacon

lemon

Parmesan cheese

Boston lettuce

crusty bread

sorbet

Smokin' Turkey and Rice Salad (Sunday)

Makes 6 servings

Preparation time: 15 minutes

Cooking time: rice

4 cups cooked and chilled rice

1 cup chopped smoked turkey breast

1 cup shredded smoked or plain Gouda cheese

3 chopped plum tomatoes

1/2 medium sliced red onion

1/2 cup reduced-fat Ranch salad dressing

1 tablespoon chopped cilantro

salt and pepper to taste

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