Seven-Day Menu Planner

This JICAMA-ORANGE SALAD WITH LIME is just the right flavor to go alongside. Peel 1 medium jicama (about 1 pound), then halve and slice 1/4-inch thick; cut slices in half diagonally. In a large bowl, toss jicama with 2 small cucumbers (peeled, halved, seeded and sliced), 3 oranges (peeled, sliced, seeded and halved), 8 radishes (thinly sliced) and 1/3 cup fresh lime juice. Season to taste with coarse salt. Arrange on a serving platter and sprinkle with 1/2 to 1 teaspoon chili powder and 1/3 cup chopped cilantro leaves.

Add DINNER ROLLS. For dessert, spoon fresh STRAWBERRIES over fat-free VANILLA ICE CREAM.

PLAN AHEAD: Buy enough strawberries and save half the salad for Monday; save enough ice cream for Monday and Saturday.

5/ 25

Easy Entertaining Monday

Invite friends for a Memorial Day celebration and serve MESQUITE BEEF SKEWERS. In a large resealable plastic bag, combine 2/3 cup mesquite marinade with lime juice (such as Lawry’s or another brand) and 1 pound trimmed top sirloin steak cut into chunks; seal and turn to coat. Marinate in refrigerator 30 minutes; remove steak and discard marinade.

Meanwhile, core, seed and cut 1 green bell pepper into 1-inch pieces and cut 1 red onion into chunks. Alternately thread steak, bell pepper, onion and 16 whole fresh mushrooms on 8 (12-inch) skewers. Grill or broil 8 to 10 minutes, turning once and basting often with an additional 1/3 cup marinade.

Serve with deli POTATO SALAD and leftover JICAMA SALAD. Add SOURDOUGH ROLLS. For dessert, get in the spirit of the day with THREE-BERRY PIE (see recipe) with leftover ICE CREAM.

TIP: If you use wooden skewers, soak them in water 45 minutes before using.

PLAN AHEAD: Save beef from 2 skewers and enough pie for Tuesday.

5/ 26

Heat-and-Eat Tuesday

Make a STEAK SALAD tonight using leftover beef. Chop the meat into bite-size pieces and toss with a packaged green salad, 1 cup fresh sliced mushrooms, 1/2 cup halved grape tomatoes and a reduced-fat vinaigrette. Serve with CRUSTY BREAD and leftover PIE.

5/ 27

Meatless Wednesday

PEPPERS AND PASTA are on the menu tonight. Cook 12 ounces rotini pasta according to directions; drain and reserve 1/4 cup pasta water.

Meanwhile, in a Dutch oven, heat 2 tablespoons olive oil on medium. Add 2 red bell peppers (cut into thin strips), 2 yellow bell peppers (cut into thin strips), 2 orange bell peppers (cut into thin strips), 1 medium chopped onion, 1 cup shredded carrots, 1/2 teaspoon coarse salt and 1/2 teaspoon black pepper; cook vegetables, stirring several times, 20 minutes or until softened. Stir in 1 (5-ounce) package baby spinach leaves, 4 ounces reduced-fat crumbled feta cheese and 1/4 cup reserved hot pasta water; toss 1 or 2 minutes or until spinach is wilted. Add rotini to sauce and toss to coat. Serve immediately.

Accompany the tricolored pepper combo with DRESSY CUCUMBERS. In a large bowl, combine 3 cucumbers (peeled, seeded and sliced) and 1/3 cup onion (finely chopped); toss with 2 tablespoons reduced-fat vinaigrette. Add GARLIC BREAD. Serve CANTALOUPE WEDGES for dessert.

5/ 28

Kids Thursday

The kids always come running for CHICKEN FINGERS. Heat oven to 400 degrees. Coat a cookie sheet with cooking spray. Cut 1 1/2 pounds boneless, skinless chicken breasts into chunks. In a large bowl, beat 2 egg whites, 1/4 cup skim milk and 1/4 teaspoon pepper together; soak the chicken in the egg mixture 5 minutes. Open the corners of 2 (6-ounce) bags baked potato chips and crush chips with a rolling pin (or whatever you have) as fine as possible. Pour chips into a shallow baking dish and turn the chicken (discard milk) in the chips until well-coated. Place on cookie sheet and bake 10 minutes; turn and bake 5 more minutes or until cooked through. Serve with ranch dressing or any other dipping sauce.

Add MASHED POTATOES and frozen GREEN PEAS for a pretty plate. Add WHOLE-GRAIN ROLLS. For a drippy dessert, let the kids slurp on their favorite Popsicles.

5/ 29

Budget Friday

Stretch a buck and make SAUSAGE GUMBO for dinner. Heat 2 teaspoons canola oil in a large nonstick skillet on medium-high. Add 2 chopped green bell peppers and 1 medium chopped onion and cook 5 minutes or until lightly browned. Stir in 1 1/2 cups water, 1 cup long-grain rice, 1 teaspoon dried thyme and 1 teaspoon coarse salt. Bring to boil, reduce heat to low and simmer 10 minutes. Stir in 1 (10-ounce) package frozen chopped kale (thawed), 1 (10-ounce) package frozen cut okra (thawed), 1 (14 1/2-ounce) can chopped undrained stewed tomatoes and 7 or 8 ounces reduced-fat kielbasa (sliced and halved). Return to simmer, cover, and cook 10 more minutes or until rice is tender. Ladle into bowls and serve.

Add a MIXED GREENS SALAD and CRUSTY ROLLS. Serve PEARS for dessert.

5/ 30

Easy Entertaining Saturday

Invite guests for SHRIMP AND VEGETABLE SOUP WITH TARRAGON (see recipe). Spoon over NOODLES. Add a BOSTON LETTUCE SALAD and WHOLE-GRAIN ROLLS.

Serve an oxymoron for dessert: SNOWBALLS IN SUMMER. Scoop leftover vanilla ice cream into balls; roll in toasted sweetened flaked coconut. Store airtight in freezer. To serve, drizzle dessert plates with caramel syrup, add a snowball, and top each one with crushed chocolate chips.

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THE RECIPES

CINNAMON-PINEAPPLE PORK (Sunday)

1 pound pork tenderloin, cut into 8 crosswise pieces

1/4 teaspoon coarse salt

2 tablespoon butter, divided

1 medium red bell pepper, julienned

1 (8-ounce) can pineapple chunks in natural juice, undrained

1/2 cup dry white wine

1 tablespoon peeled and finely chopped fresh ginger

1 tablespoon peeled and finely chopped fresh jalapeno pepper

1/8 teaspoon cinnamon

1 tablespoon chopped cilantro

Sprinkle each pork piece with salt; press each piece to 1-inch thickness with the heel of your hand. Heat 1 tablespoon of butter in a large nonstick skillet over medium. Add pork; cook 2 to 4 minutes per side or until pork is 145 degrees; let stand 3 minutes. Place on serving platter; keep warm.

To same skillet, add remaining butter and bell pepper; cook 3 minutes or until softened. Reduce heat to low. Stir in pineapple and juice, wine, ginger, jalapeno pepper and cinnamon; simmer until liquid is reduced to 1/4 cup. Spoon mixture over cooked pork; sprinkle with cilantro. Serves 4.

Per serving: 223 calories, 22 grams protein, 9 grams fat (36 percent calories from fat), 4.6 grams saturated fat, 11 grams carbohydrate, 75 milligrams cholesterol, 224 milligrams sodium, 1 gram fiber.

Carb choices: 1/2.

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THREE-BERRY PIE (Monday)

1 (2-crust) package refrigerated piecrusts, softened

1 1/4 cups plus 2 teaspoons sugar, divided

5 tablespoons cornstarch

2 tablespoons quick-cooking tapioca

1/4 teaspoon salt (not coarse salt)

3 cups fresh or frozen blackberries, thawed and drained

2 cups fresh or frozen raspberries, thawed and drained

2 cups fresh or frozen blueberries, thawed and drained

1 tablespoon any milk

Place large cookie sheet on oven rack below middle rack to catch possible spills. Heat oven to 450 degrees. Make crusts as directed for 2-crust pie, using 9-inch pie plate. In a large bowl, stir together 1 1/4 cups sugar, cornstarch, tapioca and salt; add all berries; toss gently. Let stand 15 minutes. Spoon into crust-lined plate. Cut second crust into 1/2-inch wide strips. Arrange in lattice design over filling. Trim; seal edges. Brush lattice with milk; sprinkle with remaining sugar. Place pie in middle rack (above rack with cookie sheet); bake 15 minutes. Reduce heat to 375 degrees. Cover crust edge with strips of foil to prevent over-browning; bake 40 to 45 more minutes or until crust is golden and filling is bubbly. Cool 2 hours before serving. (Adapted from “Pillsbury: The Big Book of Easy Baking With Refrigerated Dough,” Grace Wells, senior editor; Houghton Mifflin Harcourt, 2014.) Serves 10.

Per serving: 346 calories, 3 grams protein, 12 grams fat (29 percent calories from fat), 4.8 grams saturated fat, 62 grams carbohydrate, 5 milligrams cholesterol, 281 milligrams sodium, 5 grams fiber.

Carb choices: 4.

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SHRIMP AND VEGETABLE SOUP WITH TARRAGON (Saturday)

2 tablespoons butter

1 cup sliced fresh mushrooms

1 cup julienned zucchini

2 tablespoons green onions

1 tablespoon chopped fresh parsley

3 cups unsalted chicken broth

1/3 cup dry white wine

1/4 teaspoon coarse salt

1/4 teaspoon dried tarragon

1/8 teaspoon pepper

8 ounces small shrimp, shelled and deveined

In a 1 1/2-quart casserole dish, combine butter, mushrooms, zucchini, green onions and parsley. Microwave on high (100 percent power) 3 to 5 minutes or until zucchini is softened; stir once. Add broth, wine, salt, tarragon and pepper. Microwave 7 to 9 minutes on high or until mixture boils. Stir in shrimp. Reduce power to medium (50 percent power) and microwave 3 to 4 minutes or until shrimp are opaque; stir once. Serves 4.

Per serving: 128 calories, 9 grams protein, 7 grams fat (50 percent calories from fat), 3.7 grams saturated fat, 4 grams carbohydrate, 87 milligrams cholesterol, 396 milligrams sodium, 1 gram fiber.

Carb choices: 1/2.