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


November 04, 2001|By Susan Nicholson | Susan Nicholson,Universal Press Syndicate

SHOPPING LIST — 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 that employs a cost-cutting strategy, a meatless or "less meat" dish, an express meal that requires little or no preparation, and an entertaining meal that's quick.

SUNDAY / Family

A juicy pot roast with vegetables is always welcomed by the family.

Serve with a romaine salad and multigrain rolls. Make Cherry Crumble for dessert.

Plan ahead: Save enough pot roast and Crumble for Monday.

Pot Roast With Vegetables

Makes 12 to 14 servings

Preparation time: 10 minutes

Cooking time: 3 to 3 1/2 hours

1 3 1/2 - to 4-pound well-trimmed boneless chuck roast

1 tablespoon vegetable oil

1 1-ounce package dry onion soup mix

2 10 1/2 -ounce cans beef consomme, undiluted

4 fresh thyme sprigs

6 medium quartered carrots

3 medium peeled, quartered potatoes

1 medium quartered onion

1 tablespoon olive oil

1 / 4 teaspoon pepper

Heat oven to 325. Brown roast on all sides in hot vegetable oil in a large Dutch oven over medium-high heat and drain; add soup mix, consomme and thyme sprigs. Bake, covered, 1 1/2 hours. Toss together carrots, potatoes, onion, olive oil and pepper. Add to Dutch oven and bake 1 1/2 hours to 2 more hours or until vegetables are tender. Remove roast and vegetables; serve immediately.

Per serving: 279 calories, 34 grams protein, 10 grams fat (32 percent calories from fat), 3 grams saturated fat, 13 grams carbohydrate, 91 milligrams cholesterol, 542 milligrams sodium, 2 grams fiber.

Cherry Crumble

Makes 6 servings

Preparation time: 10 minutes

Cooking time: 5 to 8 minutes

2 cups canned drained sweetened dark red cherries

1 / 4 cup raisins

3 / 4 teaspoon cinnamon

3 tablespoons packed brown sugar

1 / 4 cup each whole-wheat flour and quick oatmeal

2 tablespoons chopped pecans

2 tablespoons butter

In an 8-inch square baking dish, mix cherries, raisins and cinnamon and spread evenly over the bottom.

Separately mix sugar, flour, oatmeal and pecans. Cut in (using pastry blender or 2 knives) the butter to form coarse crumbs and spread over fruit. Microwave uncovered on high (100 per cent power) 5 to 8 minutes or until it bubbles around edge. Serve warm.

Per serving: 172 calories, 2 grams protein, 6 grams fat (29 percent calories from fat), 2.6 grams saturated fat, 30 grams carbohydrate, 10 milligrams cholesterol, 47 milligrams sodium, 3 grams fiber.


Serve a kid-favorite, barbecue beef sandwiches. Chop leftover pot roast and combine with any barbecue sauce. Heat and serve on toasted Kaiser rolls. Add canned baked beans and deli carrot salad. Warm the leftover crumble for dessert.

Plan ahead: Make Tuesday's casserole tonight.

TUESDAY / Budget

Serve economical Texas Enchilada Casserole for a money-saver meal.

On the side add an avocado salad on lettuce. Chill out with lime sherbet for dessert.

Plan ahead: Save enough casserole and sherbet for Wednesday.

Texas Enchilada Casserole

Makes 8 servings

Preparation time: 15 minutes

Refrigeration time: 8 hours to overnight

Cooking time: 1 hour

1 pound ground turkey breast

1 pound lean ground beef

1 large chopped onion

2 tablespoons chili powder

2 to 3 teaspoons cumin

cooking spray

1 15-ounce can pinto beans

6 6-inch corn tortillas

1/2 cup shredded Monterey Jack cheese

3 / 4 cup shredded reduced-fat sharp Cheddar cheese

1 10-ounce can chopped tomatoes and green chilies

1 10 3 / 4 -ounce can 98 percent fat-free cream of mushroom soup

Heat oven to 325. In a large nonstick skillet, cook ground turkey and beef and onion 6 minutes or until meat is no longer pink and onion is softened; drain. Add chili powder and cumin; mix well. Cook 10 minutes on low. Spoon mixture into a 9- by 13-inch baking dish coated with cooking spray. Layer beans, tortillas and two cheeses over meat mixture. Pour tomato liquid over cheese; spread tomato and chilies over cheese. Spread soup over all. Cover and refrigerate overnight. Bake, uncovered, 1 hour.

Per serving: 333 calories, 34 grams protein, 12 grams fat (34 percent calories from fat), 5.3 grams saturated fat, 21 grams carbohydrate, 84 milligrams cholesterol, 724 milligrams sodium, 4 grams fiber.

WEDNESDAY / Heat & Eat

Dinner is ready tonight as soon as you heat the leftover casserole. Serve with a lettuce and tomato salad and whole-wheat rolls. Leftover sherbet is dessert.

THURSDAY / Express

Fish 'n' chips sandwiches will be ready in no time. Toast a loaf of split Italian bread in the oven. Layer with baked breaded fish fillets (any frozen), deli coleslaw and baked potato chips. Cut into serving-size portions. Serve with canned tomato soup. Buy fresh pineapple chunks for dessert.

Plan ahead: Save enough potato chips and any leftover pineapple for Friday.

FRIDAY / Meatless

Skip meat and enjoy Italian Bean Burgers tonight.

Place on toasted sandwich rolls. Top with heated (store-bought) marinara sauce and grated Parmesan cheese.

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