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

MENU PLANNER

August 06, 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

Keep the family cool today with Mediterranean Chicken and Orzo Salad (see recipe). Accompany the flavorful salad with a platter of sliced tomatoes. Drizzle a little extra-virgin olive oil over the tomatoes and garnish with finely chopped parsley. Add crusty bread. Finish on a sweet note with Marinated Summer Fruits (see recipe).

Plan ahead: Save enough rotisserie chicken and enough marinated fruit for Monday.

Monday / Heat and Eat

Stay on the cool theme with Chef's Salad Italiano. In a large serving bowl, combine 8 cups chopped romaine, 1 pound fresh sliced mushrooms, 2 cups chopped cooked (rotisserie) chicken, 1/2 cup sliced provolone cheese cut into strips (about 2 ounces), 1 medium tomato cut into wedges and 1/2 medium thinly sliced red onion. Pour 1/3 cup reduced-fat Caesar salad dressing over all and toss to coat. Serve with Italian bread.

Leftover marinated fruit and cookies are ready for dessert.

Tuesday/Kids

It's summer, and kids and chili dogs go together. Buy reduced-fat dogs and top with store-bought turkey chili. Don't forget the buns. Serve with frozen oven fries. Celery and jicama sticks provide the crunch.

No one will object to frozen ice cream treats for dessert -- because it's summer and we all remember when we were kids.

Wednesday / Budget

What can beat a Tuna Salad Sandwich (see recipe) on whole wheat toast -- or even poppy-seed bagels -- for flavor and low cost? Serve with deli three-bean salad.

Watermelon is a refreshing dessert.

Thursday/Meatless

Clair Criscuolo knows something about vegetarian cooking after owning one of the nation's oldest vegetarian restaurants, Claire's Corner Copia, in New Haven, Conn., since 1975 and writing a number of cookbooks. Try her Stewed Zucchini and Tomatoes Over Arborio Rice (see recipe) tonight. Serve with mixed greens and sourdough bread.

Serve store-bought brownies for dessert. Plan ahead: Buy enough brownies for Friday.

Friday/Express

Try any packaged turkey and stuffing (Banquet's Homestyle Bakes Creamy Turkey and Stuffing is one brand), and you'll have dinner on the table in 30 to 35 minutes. (If there aren't enough vegetables in the meal kit for your taste, microwave and drain a 10-ounce package of frozen mixed vegetables and add to the vegetable / gravy mixture in the package.) Bake as directed. Serve with a packaged green salad and bread.

Add leftover brownies and fresh fruit for dessert.

Saturday / Entertaining

Invite friends over for Beef and Corn Kebabs (see recipe). Serve the kebabs with rice tossed with chopped fresh chives and a little butter or margarine. Add a Boston lettuce salad and whole wheat rolls. For dessert, top fat-free strawberry ice cream with fresh strawberries.

Shopping List

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

Sunday

orzo pasta

red wine vinegar

extra-virgin olive oil

pepper

garlic

store-bought rotisserie chicken

jar roasted red peppers

kalamata olives

fresh chives, basil and oregano

canned water-packed artichoke hearts

crumbled feta cheese

tomatoes

parsley

crusty bread

light brown sugar

orange juice

fresh blueberries

fresh pineapple chunks

mango

kiwi

Monday

romaine

fresh sliced mushrooms

provolone cheese

tomato

red onion

reduced-fat Caesar salad dressing

Italian bread

cookies

Tuesday

reduced-fat hot dogs

canned turkey chili

hot dog buns

frozen oven fries

celery

jicama

frozen ice cream dessert

Wednesday

canned water-packed albacore tuna

egg

celery

cucumber

onion

black olives

low-fat mayonnaise

whole wheat bread

tomato

lettuce

deli three-bean salad

watermelon

Thursday

extra-virgin olive oil

onion

zucchini

garlic

tomatoes

dried or fresh oregano

salt

pepper

dry white wine

arborio rice (Italian risotto rice)

salad greens

sourdough bread

store-bought brownies

Friday

Packaged turkey and stuffing bake (Banquet is one brand)

packaged green salad

bread

fresh fruit

Saturday

well-trimmed sirloin steak

soy sauce

sesame oil

beef broth

rice wine vinegar

sesame seed

sugar

garlic

red-pepper flakes

corn-on-the-cob

fresh zucchini

scallions

rice

fresh chives

butter or margarine

Boston lettuce

whole wheat rolls

fat-free strawberry ice cream

fresh strawberries

Mediterranean Chicken and Orzo Salad (Sunday)

Makes 4 servings

Preparation time: about 15 minutes

Cooking time: orzo, see package

6 ounces orzo pasta (about 1 1/2 cups)

3 tablespoons red wine vinegar

2 tablespoons extra virgin olive oil

1/4 teaspoon coarsely ground pepper

1 minced garlic clove

1 1/2 cups chopped cooked, skinless chicken breast from a store-bought rotisserie chicken

1/2 cup chopped roasted red peppers

1/4 cup halved, rinsed and drained kalamata olives

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.