Seven-Day Menu Planner

PLAN AHEAD: Save enough beef and cake for Monday.

8/ 24

Heat-and-Eat Monday

Make a STIR-FRY from Sunday’s leftover beef. Heat a large nonstick skillet coated with cooking spray on medium-high. Add a 1-pound package of any frozen stir-fry vegetables and cook according to directions. Cut the leftover beef in 1/4-inch strips and add to vegetables, along with 1/2 cup stir-fry sauce. Heat through. Serve over RICE. Add a SPINACH SALAD and SESAME BREAD STICKS. Leftover CAKE is dessert.

PLAN AHEAD: Cook, label and freeze enough rice for Saturday.

8/ 25

Express Tuesday

You can have ANGEL HAIR PASTA WITH LEMON AND CHICKEN on the table in no time. Cook 1 (9-ounce) package refrigerated angel hair pasta according to directions; drain and transfer to a serving bowl. Add 1 (8- to 10-ounce) package cooked chopped chicken breast, 2 tablespoons olive oil, 2 tablespoons fresh lemon juice, 2 tablespoons chopped flatleaf parsley, 1/4 teaspoon dried marjoram, 1/2 teaspoon garlic salt; toss to mix.

Serve with packaged SALAD GREENS and GARLIC BREAD. Fresh PEACHES are always a welcome dessert.

PLAN AHEAD: Prepare Wednesday’s enchiladas (except for baking) if time permits.

8/ 26

Kids Wednesday

These CHILI CHICKEN ENCHILADAS (see recipe) are just mild enough for kids. (Adults might like to top theirs with sliced jalapeno peppers.) Serve with extra TORTILLAS if desired. POPSICLES are a cool dessert.

PLAN AHEAD: Save half the enchiladas and buy enough avocados for Thursday.

8/ 27

Budget Thursday

You’ll save some time and money on dinner tonight because you’re having leftover ENCHILADAS topped with reduced-fat sour cream and sliced jalapeno peppers. Serve them with REFRIED BEANS and an AVOCADO SALAD. FRESH BLACKBERRIES are a perfect dessert.

PLAN AHEAD: Cook Friday’s eggs tonight.

8/ 28

Meatless Friday

CURRIED EGGS AND GREEN PEAS make a savory no-meat meal. Prepare any curry sauce mix with 1 percent milk according to directions. Stir in frozen (thawed) tiny green peas and quartered, hard-cooked eggs; heat through. Serve over WHOLE-GRAIN TOAST TRIANGLES. Add FRESH BROCCOLI SPEARS. For dessert, KIWIFRUIT will taste good.

8/ 29

Easy Entertaining Saturday

MUSHROOM AND CHICKEN TERIYAKI (see recipe) is an easy meal for guests. Serve over leftover RICE. Add STEAMED FRESH SQUASH and BAGUETTES. Buy a CHEESECAKE and top with FRESH STRAWBERRIES for a festive dessert.

THE RECIPES

TOP SIRLOIN STEAK WITH ASPARAGUS AND TOMATO ORZO (Sunday)

1 1/2 to 2 pounds boneless beef top sirloin steak, cut 1-inch thick

1/4 teaspoon pepper

Coarse salt to taste

1/3 cup lower-sodium beef broth

1/3 cup dry red wine

1 1/2 cups diced plum tomatoes

2 teaspoons rinsed capers

3 cloves garlic, minced

1 cup uncooked orzo pasta

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

Press pepper evenly onto steak. Heat large nonstick skillet over medium until hot. Place steak in skillet; cook 15 to 18 minutes for medium-rare (145 degrees) to medium (160 degrees) doneness, turning occasionally. Season with salt as desired. Remove from skillet; keep warm.

Add broth and wine to skillet; increase heat to medium-high. Cook and stir 1 to 2 minutes or until brown bits attached to skillet are dissolved. Add tomatoes, capers and garlic; cook and stir 6 to 7 minutes or until thickened.

Meanwhile, cook orzo pasta according to directions. Add asparagus during last 3 minutes of cooking time. Drain. Toss with half of the tomato mixture. Carve steak crosswise into slices. Serve steak over pasta. Spoon remaining tomato mixture over steak. Makes 6 servings.

Per serving: 252 calories, 26 grams protein, 5 grams fat (17 percent calories from fat), 1.6 grams saturated fat, 25 grams carbohydrate, 56 milligrams cholesterol, 82 milligrams sodium, 2 grams fiber.

** ** **

CHILI CHICKEN ENCHILADAS (Wednesday)

2 cups chopped cooked chicken (about 12 ounces)

6 ounces shredded Monterey Jack cheese (about 1 1/2 cups)

1/2 cup jarred sliced roasted red peppers or diced pimentos, drained

1 (4-ounce) can chopped green chilies, drained

1 cup reduced-fat sour cream

1 (10-ounce) can enchilada sauce

8 fat-free whole-grain tortillas (7- to 8-inch diameter)

4 ounces shredded 50 percent reduced-fat cheddar cheese (about 1 cup)

Chopped lettuce, tomatoes, avocado and additional sour cream, if desired

Heat oven to 350 degrees. Coat a 13-by-9-inch baking dish with cooking spray. In a medium bowl, combine chicken, Monterey Jack cheese, roasted peppers, chilies and sour cream; mix well. Spread about 2 teaspoons enchilada sauce on each tortilla. Top each with about 1/3 cup chicken mixture. Roll; arrange, seam-side down, in baking dish. Top with remaining enchilada sauce. Sprinkle with cheddar cheese. Cover with nonstick foil. Bake 40 to 45 minutes or until thoroughly heated. Remove foil for last 5 minutes of baking time. Serve with lettuce, tomatoes, avocado and additional sour cream, if desired. Makes 8 enchiladas.

Per enchilada: 364 calories, 25 grams protein, 16 grams fat (39 percent calories from fat), 8.1 grams saturated fat, 32 grams carbohydrate, 72 milligrams cholesterol, 832 milligrams sodium, 4 grams fiber.

** ** **

MUSHROOM AND CHICKEN TERIYAKI (Saturday)

1/4 cup light or regular teriyaki sauce

1 teaspoon cornstarch

1 teaspoon ground ginger

1/2 cup water

2 teaspoons canola oil

12 ounces sliced fresh white mushrooms (about 4 1/2 cups)

4 ounces fresh shiitake mushrooms, stems removed and sliced (about 1 1/2 cups)

1 large red bell pepper, sliced

4 green onions, sliced

2 teaspoons sliced garlic

1 1/2 cups cooked chicken, cut into thin strips (about 6 ounces)

In a small bowl, combine teriyaki sauce, cornstarch, ginger and water; set aside. In a large nonstick skillet, heat oil on medium-high. Add both mushrooms; cook and stir 3 minutes or until they release their liquid. Add bell pepper, green onions and garlic; cook and stir 5 minutes or until mushroom liquid evaporates and garlic begins to brown. Add chicken and stir. Add teriyaki mixture; cook and stir 3 minutes or until slightly thickened. Serve immediately. Makes 6 servings.

Per serving: 111 calories, 12 grams protein, 3 grams fat (26 percent calories from fat), 0.5 gram saturated fat, 9 grams carbohydrate, 24 milligrams cholesterol, 324 milligrams sodium, 2 grams fiber.