SEVEN-DAY MENU PLANNER

JAN. 4: FAMILY SUNDAY

Prepare your own 5- to 7-pound roast chicken for the family. Accompany it with cauliflower and couscous pilaf. Heat 1 tablespoon olive oil in a large saucepan on medium. Add 4 cups finely chopped fresh cauliflower florets (about 1 medium head) and 1/2 teaspoon salt. Cook, 3 minutes, stirring until softened. Add 3/4 cup fat-free chicken broth, 1 teaspoon orange zest, 1/4 cup fresh orange juice and 1/4 cup currants or raisins. Bring to boil on medium-high. Stir in 2/3 cup whole-wheat couscous and 1/2 cup sliced green onions. Remove from heat; let stand, 5 minutes covered or until liquid is absorbed. Fluff with fork. (Adapted from Eating Well magazine.)

Serve with green beans, a romaine salad and multigrain bread. Buy a Boston cream pie for dessert.

Plan ahead: Save enough chicken for Monday; save enough pie for Tuesday.

JAN. 5: HEAT AND EAT MONDAY

Take Sunday’s leftovers and turn them into Penne With Chicken, Mushrooms and Asparagus (see recipe). Serve the pasta with a spinach salad and garlic bread. Enjoy peaches for dessert.

JAN. 6: BUDGET TUESDAY

Be economical and serve huevos burritos for a simple meal. Cook sliced onions and bell peppers in a little canola oil until tender. Remove from skillet; scramble some eggs in same skillet. Spoon eggs, onions and peppers and some salsa into warm fat-free flour tortillas. Tuck in sides and roll. Serve with pinto beans and a lettuce and tomato salad. Slice the leftover pie for dessert.

JAN. 7: EXPRESS WEDNESDAY

Make a quick meal tonight with lentil soup and roast beef sandwiches. Mix 1/4 cup horseradish mayonnaise with 1 tablespoon mustard. Spread on whole-wheat bread. Layer bread with deli roast beef, lettuce and tomatoes. Finish with chocolate pudding (from a mix) made with 1 percent milk. Top it with strawberry sauce.

JAN. 8: KIDS THURSDAY

These “football” meat loaves are just right for the kids. Heat oven to 350 degrees. Beat 1/4 cup milk and 1 egg with a fork in a large bowl. Mix in 1 pound 95 percent lean ground beef, 1/4 cup dry bread crumbs and 1 (0.4-ounce) packet ranch dressing mix. Shape into 6 football-shaped loaves. Place in an ungreased 9-by-13-inch pan. Brush loaves with 1 tablespoon Worcestershire sauce. Bake 35 to 40 minutes or until center is 160 degrees or no longer pink and juices are clear. Decorate with strips of cheese for laces. Let stand 5 minutes.

Serve with mashed potatoes, mixed vegetables and soft rolls. Halve kiwifruit for dessert.

JAN. 9: MEATLESS FRIDAY

Chickpea and Tomato Curry (see recipe) skips meat and is easy to prepare. Serve it over brown rice. Add mixed greens and flatbread. Apricots are good for dessert.

JAN. 10: EASY ENTERTAINING SATURDAY

Spicy Linguine With Shrimp (see recipe) will please any guest. Add a bibb lettuce salad and Italian bread. For dessert, keep it simple with citrus sorbet and butter cookies.

MAIN DISH

Penne With Chicken, Mushrooms and Asparagus (Monday)

Makes about 9 cups

Preparation time: 15 minutes

Cooking time: less than 20 minutes, plus pasta

8 ounces multigrain penne pasta

1 tablespoon olive oil

1 clove minced garlic

2 tablespoons thinly sliced green onions

8 ounces sliced crimini mushrooms

1 tablespoon chopped fresh parsley

1/4 cup white wine or fat-free chicken broth

1/2 pound fresh asparagus, cut into 1-inch pieces

2 cups leftover cooked diced chicken breast

1/4 cup freshly grated Parmesan cheese

Cook pasta according to directions; drain. Heat oil in a large nonstick skillet on medium; add garlic, onions, mushrooms and parsley. Cook 5 minutes or until mushrooms start to lose their moisture, stirring occasionally. Add wine or broth and asparagus and cook 8 minutes. Add chicken and cook 3 minutes or until heated through. Add chicken mixture to pasta; toss to mix. Add cheese and toss to coat.

Per serving: 183 calories, 16 grams protein, 4 grams fat (20 percent calories from fat), 1 gram saturated fat, 19 grams carbohydrate, 28 milligrams cholesterol, 72 milligrams sodium, 3 grams fiber.

MAIN DISH

Chickpea and Tomato Curry (Friday)

Makes 4 servings

Preparation time: 15 minutes

Cooking time: less than 20 minutes

1 tablespoon olive oil

1 medium chopped onion

3 cloves minced garlic

1 tablespoon minced fresh ginger root

1 tablespoon curry powder (see Note)

2 (15-ounce) cans rinsed chickpeas

2 (14.5-ounce) cans undrained fire-roasted diced tomatoes

1/2 cup finely chopped fresh cilantro

1 tablespoon fresh lemon juice

1/2 teaspoon kosher salt

Fat-free plain yogurt

Heat oil in a 3-quart saucepan on medium. Cook onion, garlic, ginger root and curry powder about 2 minutes, stirring frequently, until onion is softened. Stir in chickpeas and tomatoes. Heat to boiling. Reduce heat; simmer uncovered 15 minutes, stirring occasionally. Stir in cilantro, lemon juice and salt. Garnish with yogurt.

Note: For testing purposes, I used Hot Madras curry powder. Add more or less to your taste or another type of curry.

Per serving: 263 calories, 12 grams protein, 6 grams fat (21 percent calories from fat), 0.5 grams saturated fat, 41 grams carbohydrate, no cholesterol, 1,257 milligrams sodium, 10 grams fiber.

MAIN DISH

Spicy Linguine With Shrimp (Saturday)

Makes 8 servings

Preparation time: 15 minutes

Cooking time: 10 minutes, plus pasta

1 (13.25- to 16-ounce) package linguine

1 tablespoon olive oil

1 cup chopped green, red or yellow bell pepper

1/2 cup sliced green onions

1 tablespoon minced garlic

1 tablespoon chopped fresh parsley (optional)

1/2 teaspoon crushed red pepper flakes

1 pound uncooked peeled and deveined shrimp, tails on

1/3 cup freshly grated Parmesan cheese

Cook pasta according to package directions. Drain and return to pan; keep warm. Meanwhile, heat oil in a large nonstick skillet on medium. Cook bell pepper, onions, garlic, parsley and pepper flakes 5 minutes or until bell pepper is softened, stirring frequently. Add shrimp; cook 3 to 5 minutes or until shrimp turn pink; stir frequently. Add shrimp mixture to pasta; toss to combine. Sprinkle with cheese.

Per serving: 248 calories, 19 grams protein, 4 grams fat (15 percent calories from fat), 0.9 grams saturated fat, 34 grams carbohydrate, 87 milligrams cholesterol, 172 milligrams sodium, 4 grams fiber.

Susan Nicholson, menuplanner@mindspring.com /www.7daymenuplanner.com

NICHOLSON IS AN ATLANTA-BASED COOKBOOK AUTHOR AND REGISTERED DIETITIAN

For complete menus and grocery lists for past and present menus: www.7daymenuplanner.com