Each day of the week offers a menu aimed at a different...

MENU PLANNER

April 08, 2001|By Susan Nicholson | Susan Nicholson,Universal Press Syndicate

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

Gather the family for your own or store-bought roast turkey breast. Prepare Corn Pudding to go alongside. Heat canned beets. Drain and spoon 2 tablespoons orange juice over the beets; toss to mix and serve. Add whole-wheat rolls. Slice angel food cake for dessert, and spoon strawberries over the cake. Top with fat-free whipped cream.

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

Corn Pudding

Makes 6 servings

Preparation time: less than 10 minutes

Cooking time: 45 minutes

cooking spray

1 whole egg

2 egg whites

2 1 / 4 cups frozen and thawed corn

3 / 4 cup evaporated skim milk

1 tablespoon melted margarine or butter

1/2 teaspoon salt

1 / 4 teaspoon pepper

Heat oven to 350 degrees. Coat a 1 1/2 -quart baking dish with cooking spray. In a medium bowl, combine egg and egg whites and beat lightly. Add corn, skim milk, margarine or butter, salt and pepper; mix well. Pour into baking dish and bake 45 minutes or until bubbly.

Per serving: 114 calories, 7 grams protein, 3 grams fat (24 percent calories from fat), 0.7 grams saturated fat, 17 grams carbohydrate, 37 milligrams cholesterol, 283 milligrams sodium, 2 grams fiber.

MONDAY / Heat & Eat

Turkey Potpie is a great way to use leftover turkey. Heat the leftover corn pudding and add a mixed green salad. Bake the leftover biscuits (from the potpie). For dessert, leftover cake takes on a new life with lime sherbet on the side.

Plan ahead: Save enough sherbet for Saturday.

Turkey Potpies

Makes 4 potpies

Preparation time: about 10 minutes

Cooking time: 33 to 38 minutes

cooking spray

1 tablespoon margarine or butter

1 large chopped onion

2 ribs thinly sliced celery

2 large chopped carrots

2 tablespoons flour

1 cup fat-free chicken broth

1/2 cup dry white wine (or use an additional 1/2 cup chicken broth)

1 1/2 cups cooked (leftover) chopped turkey

2 / 3 cup frozen peas and carrots

1/2 teaspoon each finely chopped fresh rosemary and salt

1 / 8 teaspoon pepper

2 uncooked reduced-fat buttermilk-style canned biscuits

Heat oven to 375 degrees. Coat 4 10-ounce ramekins or custard cups with cooking spray. Heat margarine or butter in a large skillet over medium heat. Add onion, celery and carrots and cook 8 minutes or until vegetables are soft. Add flour, stirring constantly. Add broth and wine slowly, stirring constantly to prevent lumps. Add turkey, peas and carrots, rosemary, salt and pepper and bring to boil. Reduce heat to low and simmer 10 minutes. Remove from heat and divide evenly among ramekins. Halve each biscuit horizontally and place one half on each ramekin. Place ramekins on a baking sheet and bake 15 to 20 minutes or until biscuits are brown and mixture is bubbly. Bake remaining biscuits according to package directions.

Per serving: 302 calories, 21 grams protein, 9 grams fat (28 percent calories from fat), 2.4 grams saturated fat, 29 grams carbohydrate, 40 milligrams cholesterol, 835 milligrams sodium, 4 grams fiber.

TUESDAY / Budget

Everyone will want to help prepare speedy Pork Nachos. You'll want a light dessert like sliced peaches.

Plan ahead: Save the leftover pork barbecue for Wednesday.

Pork Nachos

Makes 8 servings

Preparation time: 10 minutes

Cooking time: 8 to 10 minutes

2 cups (from a 2-pound container) store-bought shredded pork barbecue (see note)

1 15-ounce can drained pinto beans

1 4 1/2 -ounce can green chilies, drained and chopped

1 / 4 cup chopped cilantro

1 9-ounce bag baked corn chips, divided

1 8-ounce package (2 cups) shredded reduced-fat sharp cheddar cheese, divided

2 scallions, sliced

1 / 4 cup rinsed and drained sliced black olives

shredded lettuce and chopped tomatoes for garnish

Heat oven to 400 degrees. Spoon pork into a medium bowl. Add beans, chilies and cilantro to pork; mix well. Spread half the corn chips over a baking sheet. Spoon half the pork mixture over chips. Top with 1 cup cheese. Sprinkle with scallions and black olives. Top with the remaining chips, pork mixture and cheese. Bake 8 to 10 minutes or until cheese melts and pork is hot. Garnish with shredded lettuce and chopped tomatoes. Serve immediately.

Note: Reserve remaining pork for another meal.

Per serving: 380 calories, 20 grams protein, 12 grams fat (29 percent calories from fat), 5.6 grams saturated fat, 46 grams carbohydrate, 25 milligrams cholesterol, 996 milligrams sodium, 7 grams fiber.

WEDNESDAY / Kids

Make the kids Pork Barbecue Sandwiches from the Tuesday leftovers. Heat and spoon the pork over toasted hamburger rolls. Vegetarian baked beans go well on the side as does a carrot salad (make or buy). Munch on gingersnaps for dessert.

THURSDAY / Express

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