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

MENU PLANNER

September 30, 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

Your own roast turkey or turkey breast is the center of the family feast today. Prepare lots of mashed potatoes and make or buy gravy. Serve with Sauteed Red Cabbage and dinner rolls. For dessert, try pineapple sherbet.

Plan ahead: Save enough turkey, potatoes and sherbet for Monday.

Sauteed Red Cabbage

Makes 6 servings

Preparation time: 15 minutes

Cooking time: 40 minutes

1 tablespoon margarine or butter

3 thinly sliced unpeeled Granny Smith apples

1 small chopped onion

1 small shredded red cabbage (about 1 3 / 4 pounds)

1/3 cup white vinegar

1/2 cup firmly packed light-brown sugar

2 teaspoons flour

1 teaspoon salt

1 / 4 teaspoon pepper

1/3 cup dry red wine

Melt margarine or butter in a large nonstick skillet over medium-high heat. Add apple and onion and cook 5 minutes. Add cabbage and vinegar. Mix together sugar, flour, salt and pepper. Sprinkle over cabbage. Add wine; cover, reduce heat and simmer 35 minutes; stir often.

Per serving: 187 calories, 2 grams protein, 3 grams fat (11 percent calories from fat), 0.4 gram saturated fat, 40 grams carbohydrate, no cholesterol, 433 milligrams sodium, 5 grams fiber.

MONDAY / Heat & Eat

Use those leftovers for Turkey Reubens. Make potato cakes from leftover mashed potatoes. (Mix leftover potatoes with a beaten egg, form into patties, dust with flour and grill until browned). Scoop leftover sherbet for dessert.

Turkey Reubens

Makes 4 sandwiches

Preparation time: less than 10 minutes

Cooking time: 8 to 12 minutes

8 slices rye bread, divided

cooking spray

four 2-ounce slices cooked (leftover) turkey breast

four 1-ounce slices reduced-fat Swiss cheese

1/2 to 1 cup drained (leftover) red cabbage or rinsed and drained refrigerated sauerkraut

1 / 4 cup reduced-fat Thousand Island dressing

Coat 4 slices bread with cooking spray.

Place coated side down in heated nonstick skillet. Divide evenly and top bread with turkey, cheese, cabbage or sauerkraut, and dressing. Coat the second slice of bread with cooking spray, place coated side up on sandwich. Press down with spatula. Grill 2 sandwiches at a time 4 to 6 minutes or until golden-brown and until cheese melts.

Per serving: 365 calories, 31 grams protein, 11 grams fat (26 percent calories from fat), 4.9 grams saturated fat, 35 grams carbohydrate, 71 milligrams cholesterol, 644 milligrams sodium, 4 grams fiber.

TUESDAY / Express

This sun-dried-tomato pizza takes minutes. Spread a prebaked pizza crust with Classico Creations Sun-Dried Tomato Sauce and Spread. Top with part-skim shredded mozzarella cheese and bake according to crust package directions. Serve with a packaged Caesar salad. Crumble gingersnaps over peaches for dessert.

Plan ahead: Save enough gingersnaps for Wednesday.

WEDNESDAY / Kids

Kids can help prepare burrito bake. Place frozen burritos in baking dish and microwave according to package directions. Top with canned reduced-sodium enchilada sauce and reduced-fat shredded Cheddar cheese. Microwave, uncovered, on medium power (50 percent power), until cheese melts. Top with shredded lettuce and chopped tomatoes. Adults might want to add sliced jalapeno peppers. Serve with gingersnap sandwiches, using leftover gingersnaps and fat-free vanilla ice cream.

Plan ahead: Save enough ice cream for Friday.

THURSDAY / Budget

Save a few bucks with Linguine With Spicy Clam Sauce.

Serve with a romaine salad and garlic bread. For dessert, make instant banana pudding with skim milk and sliced bananas. Top with light whipped cream.

Tip: If time permits, make the couscous for Friday.

Linguine With Spicy Clam Sauce

Makes 6 servings

Preparation time: less than 10 minutes

Cooking time: less than 10 minutes plus linguine

12 ounces linguine

3 tablespoons olive oil

3 cloves chopped garlic

three 6 1/2 -ounce cans chopped clams with juice

1/2 teaspoon red pepper flakes

1 tablespoon margarine or butter

2 tablespoons chopped parsley

Cook pasta according to directions without oil; drain. Heat oil in a large nonstick skillet over low heat. Add garlic and cook and stir 5 minutes, making sure garlic does not burn. Add clams with juice, pepper, margarine or butter and simmer 3 minutes. Add linguine to skillet and toss with sauce. Garnish is parsley.

Per serving: 333 calories, 14 grams protein, 10 grams fat (27 percent calories from fat), 1.3 grams saturated fat, 46 grams carbohydrate, 15 milligrams cholesterol, 411 milligrams sodium, 1 gram fiber.

FRIDAY / Meatless

Couscous-stuffed pitas is a no-meat favorite. Line whole-wheat pitas with lettuce before filling with the couscous mixture. Serve with sliced cucumbers in cider vinegar and a bowl of pickled beets. Top leftover ice cream with strawberries.

Plan ahead: Save enough couscous and pita bread for Saturday.

Couscous With Peas and Feta

Makes 8 servings

Preparation time: about 15 minutes

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