Seven-Day Menu Planner

For raita: In a small bowl, stir together 1 medium cucumber (peeled, seeded and chopped), 1/4 cup plain yogurt, 1/4 cup reduced-fat sour cream, 2 tablespoons fresh chopped cilantro (or flatleaf parsley), 1/4 teaspoon coarse salt, 1/4 teaspoon pepper and 1/4 teaspoon cumin. Serve chicken with raita on the side.

Add BROWN RICE, FRESH BROCCOLI and BAGUETTES. For dessert, buy a LEMON MERINGUE PIE.

PLAN AHEAD: Cook extra plain chicken, extra rice and save some pie for Monday.

11/ 30

Heat-and-Eat Monday

Make your own CHICKEN AND RICE SOUP with Sunday’s leftovers. Chop the leftover chicken and add it and the leftover rice to canned regular chicken broth. If you have any leftover broccoli, chop that and add along with frozen peas and carrots. Heat; add salt and pepper to taste. Serve with a MIXED GREENS SALAD and CHEESE TOAST. Slice the leftover PIE for dessert.

12/ 1

Express Tuesday

For a quick meal, pick up BRATWURST and GERMAN POTATO SALAD from the deli. Heat the bratwurst and add SWEET-AND-SOUR RED CABBAGE AND APPLES. Melt 2 tablespoons butter in a large nonstick skillet on medium-high. Add 2 medium Granny Smith apples (cored, unpeeled, and cut into 1/2-inch slices). Cook 1 minute, stirring occasionally. Add 3 tablespoons packed brown sugar and 1/2 teaspoon cinnamon; cook 2 more minutes. Add 1 (16-ounce) jar drained sweet-and-sour cabbage (such as Aunt Nellie’s or another brand). Cook 2 minutes or until hot.

Add RYE BREAD on the side. Spicy MUSTARD is a must. Fresh PINEAPPLE SPEARS are your dessert.

12/ 2

Kids Wednesday

Sometimes we’re surprised how good a kid-tested recipe turns out! BEEFY PEANUTTY WRAPS (see recipe) works for adults, too. Serve the wraps with canned reduced-sodium PINTO BEANS and deli CARROT SALAD.

The children can help make CHOCOLATE PUDDING WITH BANANAS for dessert: Add sliced bananas to instant chocolate pudding made with 1 percent milk.

12/ 3

Budget Thursday

TURKEY PICADILLO (see recipe) with sofrito has wonderful flavor. Serve it over RICE. Add MIXED GREENS and WHOLE-GRAIN ROLLS. Fresh or canned TROPICAL FRUIT is good for dessert.

PLAN AHEAD: Cook enough rice for Saturday.

12/ 4

Meatless Friday

GRILLED VEGETABLE SANDWICHES are always welcome around our house. In a large bowl, mix together 1/4 cup light soy sauce, 1/4 cup fresh lemon juice, 1 tablespoon honey and 1/2 teaspoon cayenne pepper; add 2 medium zucchini (cut into 1/2-inch-thick, diagonal pieces), 1 medium red onion (cut into 1/4-inch slices) and 2 red bell peppers (cut into 1-inch-wide strips). Toss to coat; let stand at room temperature 15 minutes to 1 hour. Coat grill rack with cooking spray; place rack on medium grill. Grill vegetables, uncovered, 6 to 8 minutes on each side.

Meanwhile, toast 8 focaccia slices on grill; coat slices with goat cheese and cover bottom halves with vegetables and top with other halves of focaccia. Cut sandwiches in half and serve immediately with OVEN FRIED POTATOES (frozen) and ROMAINE SALAD. PEARS are dessert.

12/ 5

Easy Entertaining Saturday

Invite friends for a special dinner of SCALLOPS GREMOLATA. Heat 1 1/2 tablespoons olive oil on medium-high in a large nonstick skillet. Combine 1 1/2 pounds sea scallops with 3 tablespoons Italian bread crumbs and toss in a resealable plastic bag; shake to coat. Add scallops to pan; cook 4 minutes; turn and cook 3 more minutes or until opaque throughout. Remove scallops from pan. Cover to keep warm.

For the gremolata: In the same pan, mix 1/4 cup chopped fresh flatleaf parsley, 1 tablespoon lemon zest (yellow part only), 3/4 teaspoon minced garlic, 1/4 teaspoon coarse salt and 1/8 teaspoon pepper; stir gently to coat. Top scallops with mixture.

Serve with leftover RICE, SUGAR SNAP PEAS, a BIBB LETTUCE SALAD and SOURDOUGH BREAD. Just wait for the applause when you present BERRY ALMOND CHEESECAKE TART (see recipe) for dessert. It’s a showstopper!

SHOPPING LIST: olive oil, sea scallops, Italian bread crumbs, flatleaf parsley, lemon, garlic, coarse salt, pepper, sugar snap peas, bibb lettuce, sourdough bread, refrigerated piecrust, slivered almonds, reduced-fat cream cheese, sugar, eggs, vanilla extract, almond extract, fresh blueberries or strawberries.

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THE RECIPES

BEEFY PEANUTTY WRAPS (Wednesday)

1 pound lean ground beef

1/2 cup chopped red bell pepper

1/2 teaspoon pepper

1/2 cup sliced green onions

2 1/2 tablespoons chunky or smooth peanut butter

1 tablespoon grape jelly

2 tablespoons reduced-sodium soy sauce

4 (8- to 10-inch) fat-free flour tortillas, warmed

Pepper to taste

Reduced-fat sour cream for garnish

In a large nonstick skillet on medium heat, cook beef 5 minutes; drain. Add bell pepper; cook 3 to 5 minutes or until beef is no longer pink; drain again. Season with pepper. Stir in onions, peanut butter, jelly and soy sauce; cook and stir 2 to 3 minutes or until peanut butter and jelly are melted. Spoon beef onto tortillas; roll. Add pepper and sour cream if desired. Makes 4 wraps.

Per wrap: 356 calories, 32 grams protein, 11 grams fat (28 percent calories from fat), 3.3 grams saturated fat, 33 grams carbohydrate, 62 milligrams cholesterol, 672 milligrams sodium, 4 grams fiber.

Carb count: 2.

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TURKEY PICADILLO (Thursday)

1 pound ground turkey breast or lean ground beef (or mixture of each)

1/4 cup golden raisins

1/4 teaspoon dried oregano

1/8 teaspoon cumin

1/2 cup water

1 tablespoon cider vinegar

1 teaspoon capers, drained

1 teaspoon olive oil

3/4 cup sofrito (such as Goya) (see NOTE)

1 tablespoon chopped fresh flatleaf parsley

In a large nonstick skillet, cook turkey or beef on medium-high for 5 minutes or until no longer pink. Stir in raisins, oregano and cumin; cook 3 minutes, stirring frequently. Stir in water, vinegar, capers, olive oil and sofrito; cook 5 minutes or until slightly thick. Remove from heat. Stir in parsley and serve. Serves 4.

NOTE: Sofrito is a sauce made from a variety of cooked ingredients, such as oil, chopped onions, green bell peppers, garlic and various herbs, and is used as flavoring.

Per serving: 163 calories, 28 grams protein, 3 grams fat (12 percent calories from fat), 0.2 gram saturated fat, 17 grams carbohydrate, 45 milligrams cholesterol, 494 milligrams sodium, 1 gram fiber.

Carb count: 1.

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BERRY ALMOND CHEESECAKE TART (Saturday)

1 refrigerated piecrust (from a 15-ounce package)

1/4 cup slivered almonds

12 ounces reduced-fat cream cheese, softened

1/2 cup sugar

2 eggs

1/4 teaspoon vanilla extract

1/4 teaspoon almond extract

1 to 1 1/2 cups fresh blueberries or fresh strawberries

Heat oven to 450 degrees. Bring crust to room temperature; roll crust to 11 1/2 inches. Place crust in 11-inch tart pan (with removable bottom) and press crust to sides. Sprinkle almonds over bottom and gently press them into crust. Bake crust according to directions on package. Cool on wire rack. Reset oven to 350 degrees.

For the filling: In an electric mixer bowl, beat cream cheese and sugar on low until smooth. Add eggs, vanilla extract and almond extract; beat until smooth. Pour cheese mixture into cooled crust. Bake 20 minutes or until set. Cool on wire rack. Cover and refrigerate at least 2 hours.

To serve, arrange berries decoratively on top. Remove bottom of pan. Slice and serve. Serves 12.

Per serving: 208 calories, 5 grams protein, 13 grams fat (54 percent calories from fat), 6.4 grams saturated fat, 19 grams carbohydrate, 53 milligrams cholesterol, 226 milligrams sodium, 1 gram fiber.

Carb count: 1 1/2.