Seven-Day Menu Planner

12/ 14

Budget Monday

This version of GREEK STEW is easy on the food budget. In a 4-quart slow cooker, toss about 2 pounds beef stew cubes (cut into 1-inch pieces) with 2 tablespoons flour until evenly coated. Mix in 2 large onions cut into thin wedges. In a small bowl, mix together 1 (6-ounce) can no-salt-added tomato paste, 1/2 cup dry red wine or lower-sodium beef broth, 1/2 teaspoon cumin, 1/2 teaspoon cinnamon, 3 tablespoons fresh lemon juice, 2 tablespoons water and 1/2 teaspoon sugar; mix until well-blended. Stir into beef mixture. Cover and cook on low heat for 6 to 7 hours or until meat is tender, but not falling apart.

Top each serving with 1/3 cup toasted chopped walnuts and 1/2 cup crumbled reduced-fat feta cheese. Serve it over NOODLES. Add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For a light dessert, try PEARS.

PLAN AHEAD: Save enough stew and feta and cook enough noodles for Tuesday.

12/ 15

Heat-and-Eat Tuesday

Take advantage of the Monday leftovers for BEEF-STUFFED PEPPERS. Split orange or yellow bell peppers in half lengthwise and remove pith and seeds. Place cut-side down in baking dish. Cover and microwave on high (100 percent powder) 1 minute per half pepper. Let stand 3 minutes; drain.

Meanwhile, combine leftover beef with leftover noodles; moisten with lower-sodium beef broth and heat. Stuff peppers with mixture and sprinkle with crumbled reduced-fat feta cheese and serve with GREEN PEAS (frozen) and WHOLE-GRAIN BREAD. Fresh or canned TROPICAL FRUIT is a light dessert.

12/ 16

Express Wednesday

Make it quick tonight with your favorite frozen BURRITOS topped with sour cream. Add canned reduced-sodium PINTO BEANS and GUACAMOLE with shredded LETTUCE. Make FLAN (from a mix) for dessert.

12/ 17

Kids Thursday

What could make kids happier than to have CHEESEBURGER MELTS for dinner? Heat oven to 400 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a medium bowl, mix together 1 1/3 cups reduced-fat baking mix (such as Bisquick), 1/4 cup water, 2 eggs and 1 cup (of 1 1/2 cups total) shredded 50 percent reduced-fat cheddar cheese. Spread in dish. Cook 1 pound lean ground beef or 1 pound ground turkey breast (or mixture of both) in a large nonstick skillet on medium-high heat for 6 minutes or until no longer pink; drain well. Add 1 (10 3/4-ounce) can condensed less-sodium, less-fat mushroom soup and 1 cup frozen mixed vegetables; heat 5 minutes or until hot. Spread over batter. Bake 23 to 25 minutes or until edges are light golden-brown. Sprinkle with remaining 1/2 cup cheese. Bake 1 to 3 more minutes or until cheese melts. Cut into squares and serve. Garnish with mild salsa if desired.

Add CARROT SALAD. Fresh PINEAPPLE CHUNKS make a good dessert.

12/ 18

Meatless Friday

There were no leftovers of SPAGHETTINI WITH GOAT CHEESE AND FRESH BASIL. Cook 12 ounces whole-wheat or regular spaghettini according to directions; drain. Place in a large bowl and add 2 ounces herb-flavored goat cheese (cut into small pieces), 1/2 cup chopped fresh basil, 1/2 teaspoon coarse salt and 1/4 teaspoon pepper; stir until well-blended.

Meanwhile, heat 1 tablespoon olive oil in a large nonstick skillet on medium-high. Add 2 teaspoons minced garlic; cook 30 seconds. Add 2 cups grape tomatoes, halved; cook 2 minutes, stirring frequently. Add 2/3 cup unsalted vegetable broth; cook 1 minute. Add tomato mixture to pasta mixture; toss gently to combine.

Serve with MIXED GREENS and GARLIC BREAD. Make instant BANANA PUDDING (with 1 percent milk) for dessert.

12/ 19

Easy Entertaining Saturday

We’re putting HERB-BAKED TILAPIA (see recipe) on our favorites list. Serve it with COUSCOUS SALAD WITH POMEGRANATES (see recipe), GREEN BEANS, a BOSTON LETTUCE SALAD and CRUSTY BREAD. An easy dessert is PEACH SORBET and BUTTER COOKIES.

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THE RECIPES

LEMON CHICKEN WITH RICE AND ARTICHOKES (Sunday)

1 pound boneless, skinless chicken breast, cut into 1/2-inch strips

2 1/2 cups chopped onion

1 cup chopped red bell pepper

3 cups cooked rice

1/4 cup fresh lemon juice

1/2 teaspoon coarse salt

1/4 teaspoon black pepper

1/4 cup unsalted chicken broth, divided

1 (10- to 14-ounce) can water-packed quartered artichokes, drained

2 tablespoons freshly grated Romano or parmesan cheese

Heat a Dutch oven coated with cooking spray on medium-high. Add chicken, onion and bell pepper; cook 7 minutes. Stir in cooked rice, lemon juice, salt, black pepper and half of the broth; cook 2 minutes. Stir in artichokes and remaining broth and cook 1 minute or until heated. Sprinkle with cheese and serve. Serves 4.

Per serving: 368 calories, 31 grams protein, 4 grams fat (10 percent calories from fat), 1 gram saturated fat, 51 grams carbohydrate, 74 milligrams cholesterol, 585 milligrams sodium, 4 grams fiber.

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HERB-BAKED TILAPIA (Saturday)

4 (4- to 6-ounce) tilapia fillets

1/3 cup freshly grated parmesan cheese

1/4 cup low-fat mayonnaise

2 tablespoons minced green onions

1/4 cup dry bread crumbs

1 teaspoon dried basil

1 teaspoon dried oregano

1/4 teaspoon coarse salt

1/4 teaspoon black pepper

Heat oven to 400 degrees. Place tilapia on nonstick foil-lined baking sheet. In a small bowl, combine cheese, mayonnaise and onions; spread evenly over fish. In another bowl, combine bread crumbs, basil, oregano, salt and black pepper; sprinkle over fish. Coat fish lightly with cooking spray. Bake 10 minutes or until fish flakes easily with fork. Serves 4.

Per serving: 193 calories, 26 grams protein, 5 grams fat (25 percent calories from fat), 1.9 grams saturated fat, 10 grams carbohydrate, 63 milligrams cholesterol, 474 milligrams sodium, 1 gram fiber.

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COUSCOUS SALAD WITH POMEGRANATES (Saturday)

1 1/2 cups Israeli couscous

1 1/2 cups hot water

1/4 cup extra-virgin olive oil

1/2 cup diced red bell peppers

1/2 cup diced yellow bell peppers

1/2 cup diced red onion

1 cup cilantro leaves, roughly chopped

2 cups pomegranate arils (use 2 large pomegranates) (see NOTE)

3/4 cup dried cranberries

3 tablespoons freshly squeezed lemon juice

Coarse salt and pepper to taste

Crumbled feta cheese and sunflower seeds for garnish

Place couscous in a bowl with water. Cover with plastic wrap; let stand 10 minutes and strain excess water, if necessary. Add oil to couscous; toss gently. Add peppers, onion and cilantro; mix to combine. Add arils, cranberries, lemon juice and salt and pepper to taste. Spoon into a serving bowl; garnish with feta and sunflower seeds. Serves 8.

NOTE: How to seed pomegranates:

Per serving: 265 calories, 5 grams protein, 8 grams fat (25 percent calories from fat), 1.0 grams saturated fat, 45 grams carbohydrate, no cholesterol, 8 milligrams sodium, 4 grams fiber.