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

MENU PLANNER

September 02, 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, a heat-and-eat meal that recycles leftovers, a budget meal, a meatless or "less meat" dish, an express meal, and an entertaining menu.

SUNDAY / Family

You'll have plenty of extra time to enjoy family togetherness when you prepare Spicy Pork Tenderloins.

Try this Macaroni Salad. Add some color to the plate with sliced tomatoes. You'll want sourdough bread, too.

For dessert, store-bought fruit rugelach is easy.

Plan ahead: Save 1 cooked pork tenderloin and enough macaroni salad and rugelach for Monday.

Spicy Pork Tenderloins

Makes 8 servings

Preparation time: less than 10 minutes

Cooking time: 15 to 20 minutes

2 1-pound well-trimmed pork tenderloins

4 teaspoons lemon pepper

1 teaspoon cayenne pepper

Heat oven to 425. Rub pork all over with a mixture of lemon pepper and cayenne pepper. Place in a shallow roasting pan and roast 15 to 20 minutes or until internal temperature reaches 155. Let stand 5 minutes, then slice.

Per serving: 144 calories, 24 grams protein, 4 grams fat (27 percent calories from fat), 1.4 grams saturated fat, 1 gram carbohydrate, 67 milligrams cholesterol, 243 milligrams sodium, no fiber.

Macaroni Salad

Makes 8 servings

Preparation time: about 15 minutes

Cooking time: macaroni and eggs

12 ounces macaroni

3 hard-cooked and chopped eggs

3 / 4 cup thinly sliced celery

1 / 4 finely chopped medium red bell pepper

1/2 cup chopped red onion

1/3 cup each buttermilk and low-fat mayonnaise

2 tablespoons cider vinegar

1/2 teaspoon salt

1 / 4 teaspoon each cayenne and black pepper

Cook macaroni according to directions without salt or oil; drain and rinse under cold water. Combine the rest of the ingredients in a large serving bowl; mix well. Add macaroni and toss to coat.

Per serving: 214 calories, 8 grams protein, 3 grams fat (14 percent calories from fat), 0.7 grams saturated fat, 37 grams carbohydrate, 80 milligrams cholesterol, 286 milligrams sodium, 2 grams fiber.

MONDAY / Heat & Eat

Make it an easy day and prepare pork fajitas. Heat a large nonstick skillet coated with cooking spray on medium-high heat. Add 1/2 medium sliced onion and 1/2 medium sliced green bell pepper and cook 3 minutes or until vegetables are soft. Thinly slice one 1-pound cooked (leftover) pork tenderloin and cut into strips. Add to vegetables and cook 1 minute. Divide mixture and place on four 7- or 8-inch fat-free warmed flour tortillas; top with salsa. Roll and serve.

Accompany the roll-ups with leftover macaroni salad.

Add Prime Colors Coleslaw. For dessert, serve leftover rugelach and fat-free strawberry ice cream.

Plan ahead: Save enough ice cream for Tuesday.

Prime Colors Coleslaw

Makes 4 servings

Preparation time: about 10 minutes

1 8-ounce package shredded carrots

1 julienned medium yellow bell pepper

3 tablespoons orange juice

1 tablespoon fresh lime juice

2 tablespoons vegetable oil

In a medium serving bowl, toss all ingredients together and mix well.

Chill, if desired, and serve.

Per serving: 99 calories, 1 gram protein, 7 grams fat (61 percent calories from fat), 0.5 grams saturated fat, 9 grams carbohydrate, 0 milligrams cholesterol, 21 milligrams sodium, 2 grams fiber.

TUESDAY / Express

Keep it simple with Chicken Salad Melts. Heat broiler. Spoon deli chicken salad on toasted split English muffins. Top with shredded reduced-fat Cheddar cheese. Place on a cookie sheet and broil just until cheese melts. Serve with frozen potato wedges and a packaged green salad. For dessert, serve ice cream and sugar cookies.

WEDNESDAY / Meatless

Take a break from meat and prepare Tortellini With Mushroom and Garlic Sauce.

Serve with steamed zucchini and crusty bread.

For dessert, offer a chilled wedge of cantaloupe.

Plan ahead: The children might want to make their Thursday dessert tonight.

Tortellini With Mushroom and Garlic Sauce

Makes 6 servings

Preparation time: 10 minutes

Cooking time: less than 10 minutes plus tortellini

18 ounces frozen cheese tortellini

1 tablespoon olive oil

1 pound fresh sliced mushrooms

1 teaspoon minced garlic

1 10-ounce package frozen green peas in reduced-fat butter sauce, slightly defrosted

1 7-ounce jar roasted red peppers, chopped

1 / 4 teaspoon salt

1 / 8 teaspoon black pepper

2 tablespoons freshly grated Parmesan cheese

Cook tortellini according to directions without salt or oil; drain. Place in a large serving bowl; cover to keep warm. Meanwhile, heat oil in a large nonstick skillet. Add mushrooms and garlic; cook, 5 or 6 minutes, or until tender, stirring frequently. Add peas, roasted peppers, salt and black pepper; cook 2 or 3 minutes or until heated through.

Spoon over tortellini; sprinkle with Parmesan.

Per serving: 325 calories, 15 grams protein, 8 grams fat (22 percent calories from fat), 3.2 grams saturated fat, 49 grams carbohydrate, 49 milligrams cholesterol, 490 milligrams sodium, 5 grams fiber.

THURSDAY / Kids

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.