SEVEN-DAY MENU PLANNER

JAN. 11: FAMILY SUNDAY

The family will enjoy the flavor of pork tenderloin with balsamic vinegar. In a resealable plastic bag, combine 1/4 cup olive oil, 1 cup balsamic vinegar, 1 teaspoon chopped garlic and 3 tablespoons fresh rosemary, sage or thyme. Add 2 (1-pound) pork tenderloins; marinate in the refrigerator 30 minutes. Remove pork; discard marinade. Heat oven to 425 degrees. Roast 20 to 25 minutes or until internal temperature is 150 degrees. Remove from oven; let stand 5 minutes before slicing. Serve with mashed potatoes, sugar snap peas, a red tipped lettuce salad and sourdough bread. Top angel food cake with strawberry sauce for dessert.

Plan ahead: Save enough pork for Monday, prepare 3 cups extra potatoes for Tuesday, and save enough strawberry sauce for Wednesday.

JAN. 12: HEAT AND EAT MONDAY

Make good use of the leftover pork with Italian pork melts. Spread some reduced-fat mayonnaise on bottom half of 6-inch, split sub rolls; spread pesto on top half of rolls. Broil briefly to just lightly brown. Divide leftover pork slices onto roll bottoms, top with roasted red pepper pieces and a slice of part-skim mozzarella cheese. Broil just until cheese is bubbly. Top with remaining halves of rolls. Serve with baked chips and cherry tomatoes. For dessert, plums are just right.

JAN. 13: MEATLESS TUESDAY

Skip the traditional and make no-meat “shepherd’s pie.” Heat oven to 350 degrees. In a large bowl, combine 3 cups thawed and drained mixed vegetables, 1 (10.75-ounce) can condensed 98 percent fat-free broccoli cheese soup, 1 (4-ounce) can drained sliced mushrooms; mix well. Spoon into a 1 1/2-quart baking dish. Spread 3 cups leftover mashed potatoes over top. Bake, covered, 20 minutes; sprinkle with 1/2 cup shredded reduced-fat cheddar cheese. Bake 5 to 8 minutes or until mixture is hot and cheese is melted. Add whole-wheat rolls on the side. Finish with fat-free chocolate ice cream.

Plan ahead: Save enough ice cream for Wednesday.

JAN. 14: EXPRESS WEDNESDAY

Make it a soup and sandwich night with canned tomato soup and curried egg salad. Stir curry powder into deli egg salad along with thinly sliced celery and chopped apples. Serve it on a bed of lettuce. Add crusty rolls. For dessert, top leftover ice cream with leftover strawberry sauce.

JAN. 15: BUDGET THURSDAY

Low cost and good flavor make this Chicken Chili (see recipe) a perfect cold weather meal. Serve it with a spinach salad and Shirley Corriher’s fabulous cornbread (see recipe) from her new book, “BakeWise.” Shirley’s one of the smartest and best cooks I know. This cornbread is an occasional treat —- and treat it is! With this meal, you’ll want a simple dessert like pears.

JAN. 16: KIDS FRIDAY

Pizza turnovers are sure to please the kids. Heat oven to 400 degrees. Roll 1 (10-ounce) can refrigerated pizza crust dough on lightly floured surface into 12-inch square. Cut dough into four (6-inch) squares. Spread 1 tablespoon pizza sauce on each square to within 1/2-inch of edges. Top with 1/4 cup (total) shredded carrots, and 24 turkey pepperoni slices, 2 tablespoons freshly grated Parmesan cheese and half-slices mozzarella cheese. Fold each square in half over filling; press edges to seal. Place on ungreased cookie sheet. Bake 12 to 15 minutes or until light golden brown. Serve warm.

Add celery sticks on the side. For dessert, try red and green grapes.

JAN. 17: EASY ENTERTAINING SATURDAY

Invite guests for Hot and Spicy Onion Beef Stir-fry (see recipe). Serve it over rice and add an arugula salad and sesame breadsticks. Chocolate meringue pie is a luscious dessert.

MAIN DISH

Chicken Chili (Thursday)

Makes about 9 cups

Preparation time: 10 minutes

Cooking time: 5 to 6 hours on low; final 20 minutes on high

6 well-trimmed skinless, bone-in chicken thighs (about 2 pounds)

1 large chopped onion

2 cloves minced garlic

1 3/4 cups fat-free chicken broth

1 teaspoon cumin

1 teaspoon dried oregano

1/8 teaspoon salt

1 teaspoon pepper sauce

2 (15- to 19-ounce) cans rinsed great northern beans

1 (11-ounce) can rinsed whole kernel corn

3 tablespoons fresh lime juice

2 tablespoons chopped fresh cilantro, plus more for garnish

In a 4-quart or larger slow cooker, mix onion, garlic, broth, cumin, oregano, salt and pepper sauce. Add chicken. Cover, cook on low 5 to 6 hours. Remove chicken and shred; discard bones. Return chicken to cooker. Stir in beans, corn, juice and cilantro. Cover; cook on high 20 more minutes or until beans and corn are hot. Garnish with additional cilantro if desired.

Per cup: 233 calories, 20 grams protein, 7 grams fat (27 percent calories from fat), 1.6 grams saturated fat, 20 grams carbohydrate, 51 milligrams cholesterol, 515 milligrams sodium, 6 grams fiber.

SIDE DISH

Shirley Corriher’s All-time Favorite E-Z, Dee-licious Sour Cream Cornbread (Thursday)

Makes 16 servings

Preparation time: less than 15 minutes

Cooking time: 40 minutes

3 eggs

1 (11-ounce) can cream-style corn

1 1/2 cups sour cream

3/4 cup canola oil

1 1/2 cups cornbread mix or self-rising cornmeal (I used self-rising cornmeal)

2 tablespoons flour

3/4 teaspoon salt

1/2 teaspoon baking powder

1 tablespoon melted butter

Heat oven to 425 degrees. Coat a 9-inch round cake pan with cooking spray. In a medium bowl, beat eggs slightly. Stir in corn, sour cream and oil. Add cornbread mix, flour, salt and baking powder. Stir to blend well. Pour batter into prepared pan. Bake 40 minutes. Broil 45 to 60 seconds to dry top (watch carefully). Optional: Brush top with melted butter for a shiny finish. (Adapted from “BakeWise,” Shirley Corriher, Scribner, $40.)

Per serving: 229 calories, 3 grams protein, 18 grams fat (70 percent calories from fat), 4.5 grams saturated fat, 14 grams carbohydrate, 57 milligrams cholesterol, 352 milligrams sodium, 1 gram fiber.

MAIN DISH

Hot and Spicy Onion Beef Stir-fry (Saturday)

Makes 4 servings

Preparation time: 15 minutes

Cooking time: about 10 minutes

2 tablespoons low-sodium soy sauce, divided

1 tablespoon cornstarch, divided

3/4 pound flank steak, thinly sliced across grain

2 tablespoons dry sherry (optional)

1 teaspoon sesame oil

2 teaspoons chili paste

1 tablespoon canola oil

1 large onion, sliced vertically

1 teaspoon minced garlic

1 tablespoon water

In a medium bowl, combine 1 tablespoon soy sauce and 1 teaspoon cornstarch. Add beef and stir to coat. Cover and marinate in refrigerator 30 minutes. In a small bowl, combine remaining soy sauce, sherry, sesame oil and chili paste; mix well and set aside.

Heat wok or large nonstick skillet on medium heat. Add oil, swirling to coat sides. Add onion and garlic. Cook and stir 5 minutes or until onions are tender. Add beef; stir-fry 2 minutes or until lightly browned. Add soy sauce mixture (see Note) and mix well. Stir fry 1 minute. Combine remaining 2 teaspoons cornstarch and water; mix into onion mixture. Cook and stir 2 minutes or until sauce boils and thickens.

Note: Add 2 cups broccoli florets and cook 2 minutes more if desired.

Per serving: 197 calories, 19 grams protein, 10 grams fat (45 percent calories from fat), 2.6 grams saturated fat, 8 grams carbohydrate, 36 milligrams cholesterol, 273 milligrams sodium, 1 gram 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