Seven-Day Menu Planner

Meanwhile, mix together 1 tablespoon orange juice, 1/4 cup honey, 1/8 teaspoon cinnamon and 1/8 teaspoon ground cloves. Baste ham with mixture the last 10 minutes of roasting. Let stand 5 minutes; slice and serve.

To accompany the family favorite, make your own SCALLOPED POTATOES and steamed FRESH BROCCOLI. Buy APPLE COBBLER for dessert and top it with light WHIPPED CREAM.

PLAN AHEAD: Save enough ham and cobbler for Monday.

11/ 9

Heat-and-Eat Monday

Make FANCY-SCHMANCY HAM AND CHEESE SANDWICHES. In small bowl, combine 1 tablespoon whole-grain mustard with 1 tablespoon low-fat mayonnaise. Spread half of mayonnaise mixture on 4 slices Italian bread. Layer each slice with 1 1/2 ounces leftover ham slices and 1/4 cup shredded Gruyere cheese. Sprinkle with black pepper. Spread remaining mayonnaise mixture over each remaining bread slice. Place bread, mustard sides down, on top of sandwiches.

In shallow dish, whisk together 2 whole eggs and 1/4 cup skim milk. Dip both sides of each sandwich in egg mixture. Heat a large skillet coated with cooking spray on medium. Add sandwiches; cook 3 minutes on each side or until lightly browned. (Adapted from “Cooking Light: Dinnertime Survival Guide,” Sally Kuzemchak; Oxmoor House, 2014.)

Add a ROMAINE SALAD. Warm the leftover APPLE COBBLER for dessert.

11/ 10

Express Tuesday

You can make TOMATO SOUP WITH SPINACH AND CORN in no time. Prepare 2 (10-ounce) cans condensed tomato soup according to directions, using skim milk. Add 1 (10-ounce) package frozen (thawed and squeezed dry) chopped spinach and 1 cup frozen (thawed) corn. Heat through. Serve with a LETTUCE WEDGE and CHEESE TOAST. Enjoy fat-free STRAWBERRY ICE CREAM, topped with chocolate syrup, for dessert.

PLAN AHEAD: Save enough chocolate syrup for Thursday. Save enough ice cream for Friday.

11/ 11

Meatless Wednesday

This BAKED EGGPLANT AND POLENTA (see recipe) was a hit and is going into our permanent collection of recipes. Serve with steamed GREEN BEANS and an ARUGULA SALAD WITH RED ONION RINGS. Add WHOLE-GRAIN BREAD. For dessert, PLUMS are perfect.

11/ 12

Budget Thursday

There’s nothing like a good meatloaf to perk up your wallet, and BARBECUE MEATLOAF (see recipe) fills the bill. Serve with OVEN FRIES (frozen) and ZUCCHINI. Make CORNBREAD (from a mix).

For dessert, enjoy CHOCOLATE SWIRL PUDDING. Prepare instant vanilla pudding using skim milk and swirl leftover chocolate syrup over the pudding. Top with fat-free whipped cream.

PLAN AHEAD: Save enough meatloaf for Friday.

11/ 13

Kids Friday

Show the kids how you can use magic to redesign the leftover meatloaf into BARBECUE TACOS. Crumble the leftover meatloaf, heat and spoon into warmed taco shells; top with shredded lettuce and any shredded cheese. Serve with vegetarian BAKED BEANS. Leftover STRAWBERRY ICE CREAM is a favorite dessert, especially with FRESH STRAWBERRIES on top.

11/ 14

Easy Entertaining Saturday

Any guest would welcome SEASONED CHICKEN WITH ARTICHOKES (see recipe). Serve with LINGUINE tossed with freshly grated parmesan and chopped parsley and a packaged ITALIAN-MIX SALAD and BAGUETTES. For dessert, COCONUT LAYER CAKE is perfect for your guests.

** ** **

THE RECIPES

BAKED EGGPLANT AND POLENTA (Wednesday)

1 (1 1/2-pound) eggplant, peeled and cut lengthwise into 8 slices

1 (26-ounce) jar no-salt-added or regular marinara sauce, divided

8 ounces part-skim shredded mozzarella cheese (2 cups), divided

1/4 cup freshly grated parmesan cheese, divided

1 (17- or 18-ounce) tube ready-to-heat polenta, cut into 20 slices

Heat oven to 450 degrees. Coat both sides of eggplant slices with cooking spray. Place on a baking sheet and bake 20 minutes or until tender.

Reduce heat to 375 degrees. Place 4 slices eggplant in bottom of a 9-by-13-inch baking dish. Spread with 1 cup marinara sauce; sprinkle with 2/3 cup mozzarella and 1 tablespoon parmesan. Repeat once. Top with polenta slices, remaining sauce and both cheeses. Bake, uncovered, 20 minutes or until bubbly and cheese melts. Serves 6.

Per serving: 235 calories, 14 grams protein, 8 grams fat (31 percent calories from fat), 4.4 grams saturated fat, 26 grams carbohydrate, 27 milligrams cholesterol, 599 milligrams sodium, 4 grams fiber.

Carb count: 1 1/2.

** ** **

BARBECUE MEATLOAF (Thursday)

1/2 cup chopped onion

1 pound ground turkey breast

1/2 pound lean ground beef

1/2 cup dry bread crumbs

1/2 cup plus 2 tablespoons barbecue sauce, divided

2 tablespoons less-sodium Worcestershire sauce

1 teaspoon Dijon mustard

1 teaspoon minced garlic

1/2 teaspoon dried thyme

Heat oven to 350 degrees. Microwave onion 1 minute on high (100 percent power). Combine cooked onion, turkey, beef, bread crumbs, 1/2 cup barbecue sauce, Worcestershire sauce, mustard, garlic and thyme; mix. Spoon into a 9-by-4- or 5-inch loaf pan. Brush with remaining barbecue sauce. Bake 50 to 60 minutes or until internal temperature is 165 degrees. Drain fat. Cover and let stand 10 minutes. Slice and serve. Makes 10 slices.

Per slice: 157 calories, 14 grams protein, 5 grams fat (31 percent calories from fat), 1.5 grams saturated fat, 12 grams carbohydrate, 46 milligrams cholesterol, 216 milligrams sodium, 0 fiber.

Carb count: 1.

** ** **

SEASONED CHICKEN WITH ARTICHOKES (Saturday)

1 tablespoon olive oil

1- to 1 1/4-pound package boneless skinless chicken breasts

1 teaspoon Italian seasoning

1/2 cup dry white wine (or unsalted chicken broth)

1/2 cup unsalted chicken broth

1 (14-ounce) can water-packed artichoke hearts, quartered and drained

1 (19-ounce) can reduced-sodium cannellini beans, rinsed and drained

1/4 teaspoon black pepper

3 tablespoons chopped fresh parsley

Heat oil in a large nonstick skillet on medium-high. Flatten chicken to an even thickness. Sprinkle with Italian seasoning. Add chicken to skillet and cook 6 to 8 minutes, turning once. Remove chicken to plate and cover with foil. Pour wine (if desired) and broth into pan and bring to boil, stirring to loosen any brown particles that may have accumulated on bottom of pan. Boil 4 to 6 minutes to reduce liquid by half. Add artichokes and beans; cover and cook 3 minutes or until heated through. Return chicken with accumulated juices to pan; add pepper. Cover and cook 2 to 4 more minutes or until chicken is 165 degrees. Sprinkle with parsley and serve. Serves 4.

Per serving: 299 calories, 31 grams protein, 7 grams fat (21 percent calories from fat), 1.1 grams saturated fat, 24 grams carbohydrate, 73 milligrams cholesterol, 583 milligrams sodium, 6 grams fiber.

Carb count: 1 1/2.