Seven-Day Menu Planner

Serve the juicy pork with ROASTED RED POTATOES AND CARROTS.

Alongside, add this colorful SPICED POMEGRANATE AND ORANGE SALAD. In a small bowl, whisk together 1/2 cup pomegranate juice, 1/4 cup olive oil, 2 tablespoons white wine vinegar, 1/2 teaspoon allspice, 1/2 teaspoon ground mustard, a pinch of coarse ground pepper and a pinch of coarse salt. Toss 8 cups salad greens with vinaigrette in a large bowl. Divide mixture among 6 plates. Top each salad with about 5 orange sections and 1 tablespoon pomegranate arils (seeds).

Add WHOLE-GRAIN ROLLS. For dessert, POUNDCAKE with BLUEBERRIES will be welcome.

PLAN AHEAD: Save enough pork for Monday.

1/ 18

Heat-and-Eat Monday

Shred and heat 2 cups of the leftover pork, mix with 1/2 cup of your favorite barbecue sauce, spoon down center of fat-free flour tortillas and call it BARBECUE PORK TORTILLAS. Serve with GUACAMOLE on SHREDDED LETTUCE and canned reduced-sodium PINTO BEANS. For dessert, PINEAPPLE CHUNKS are easy.

PLAN AHEAD: If time permits, make Tuesday’s soup tonight.

1/ 19

Meatless Tuesday

Stay warm with BLACK BEAN SOUP (see recipe). Serve it over packaged YELLOW RICE. Chop some red bell peppers and add them to deli COLESLAW for a little color and extra vitamin C. Serve with CRACKERS. PLUMS are a simple dessert.

PLAN AHEAD: Buy enough coleslaw for Friday.

1/ 20

Kids Wednesday

Kids will go for MUSHROOM SLOPPY JOES (see recipe) served on whole-grain hamburger buns. Add OVEN FRIES (frozen) and GREEN BEANS. Munch on PEANUT BUTTER COOKIES for dessert.

1/ 21

Budget Thursday

Your food budget is safe and your taste buds will be happy eating UNSTUFFED CABBAGE. In a Dutch oven, cook 12 ounces lean ground beef, 1 small chopped onion and 1 clove minced garlic 6 minutes on medium or until beef is no longer pink and onion is softened. Add 1 cup water, 8 cups chopped cabbage, 1 (28-ounce) can crushed tomatoes, 1 1/2 tablespoons packed dark brown sugar, 1 1/2 tablespoons cider vinegar, 1/2 teaspoon coarse salt and 1/2 teaspoon pepper. Bring to boil; reduce heat and simmer 10 minutes or until cabbage is tender.

Serve with BOILED POTATOES sprinkled with chopped parsley, MIXED SALAD GREENS and WHOLE-GRAIN ROLLS. TROPICAL FRUIT is good for dessert.

1/ 22

Express Friday

Pan-fry a HAM STEAK for dinner and bake SWEET POTATO WEDGES to go alongside. Serve with leftover deli COLESLAW and CORNBREAD (from a mix). CHUNKY APPLESAUCE is a perfect dessert.

1/ 23

Easy Entertaining Saturday

Our guests enjoyed the flavors of Indian cuisine with GRILLED CURRY CHICKEN (see recipe). Serve with CUCUMBER-MINT SAUCE for a refreshing accent to the fragrant chicken. Mix together 1 cup plain fat-free yogurt, 3/4 cup seedless diced cucumber, 5 chopped fresh mint leaves, 1/4 teaspoon coarse salt and a pinch of coarse ground black pepper. Cover and refrigerate until serving time.

Serve the combo with RICE, SUGAR SNAP PEAS, a BABY ARUGULA SALAD and FLATBREAD. CHOCOLATE PIROUETTES (such as Pepperidge Farm or another chocolate cookie) and LIME SHERBET are a cool dessert.

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THE RECIPES

BLACK BEAN SOUP (Tuesday)

2 teaspoons olive oil

1 small onion, chopped

3 cloves garlic, minced

2 teaspoons cumin

2 teaspoons dried oregano

1 teaspoon chili powder

2 (14-ounce) cans unsalted vegetable broth

1 cup sliced fresh mushrooms

1 cup thinly sliced fresh carrots

1 (8-ounce) can no-salt-added tomato sauce

2 (15-ounce) cans reduced-sodium black beans, rinsed

2 bay leaves

2 to 4 tablespoons fresh lime juice

Heat oil in a Dutch oven on medium. Cook onion and garlic 4 minutes or until onions are softened. Add cumin, oregano, chili powder, broth, mushrooms, carrots, tomato sauce, beans and bay leaves. Bring to boil; reduce heat, cover and simmer 45 minutes. Stir in lime juice and simmer 10 more minutes. Discard bay leaves and serve. Makes 8 servings.

Per serving: 133 calories, 7 grams protein, 1 gram fat (9 percent calories from fat), 0.2 gram saturated fat, 26 grams carbohydrate, no cholesterol, 213 milligrams sodium, 8 grams fiber.

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MUSHROOM SLOPPY JOES (Wednesday)

2 split whole-grain hamburger buns

2 teaspoons canola oil

1 pound sliced fresh crimini mushrooms (about 6 cups)

1 cup finely shredded fresh carrots

2 tablespoons minced onion

1 tablespoon chili powder

1 (8-ounce) can no-salt-added tomato sauce or barbecue sauce

1 tablespoon white vinegar

1/2 teaspoon coarse salt

1/4 cup water

Remove some of the soft bread from cut sides of buns, leaving shells about 1/2-inch thick; set aside. Heat oil in a large nonstick skillet over medium-high. Add mushrooms, carrots, onion and chili powder; cook and stir 5 to 8 minutes or until mushroom liquid evaporates. Stir in tomato sauce, vinegar, salt and water. Bring to boil; cook 3 to 5 minutes or until slightly thickened, stirring occasionally. Toast rolls; spoon mixture into hollows of each half and serve. Makes 4 servings.

Per serving: 182 calories, 9 grams protein, 4 grams fat (21 percent calories from fat), 0.6 gram saturated fat, 30 grams carbohydrate, no cholesterol, 490 milligrams sodium, 6 grams fiber.

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GRILLED CURRY CHICKEN (Saturday)

2 tablespoons olive oil

2 teaspoons curry powder

2 teaspoons garam masala

1 teaspoon onion powder

1 teaspoon paprika

1 teaspoon garlic salt

6 chicken cutlets (about 1 1/2 pounds)

In a small bowl, combine olive oil, curry powder, garam masala, onion powder, paprika and garlic salt; mix well. Scrape into a resealable plastic bag. Add chicken and rotate bag to cover chicken completely. Refrigerate 30 minutes (or longer for a more pronounced flavor). Heat grill. Remove chicken and discard marinade. Grill over medium heat, 4 to 6 minutes, turning once, or until chicken is no longer pink. Serve with cucumber-mint sauce (shown above). Makes 6 servings.

Per serving: 174 calories, 24 grams protein, 8 grams fat (40 percent calories from fat), 1.3 grams saturated fat, 1 gram carbohydrate, 73 milligrams cholesterol, 294 milligrams sodium, no fiber.