Seven-Day Menu Planner

Dessert is AMBROSIA PARFAITS. Mix together 1 1/2 cups fat-free vanilla yogurt with 1 (8-ounce) can drained crushed pineapple. Spoon 2 tablespoons of mixture into 4 tall stem glasses; top with a few banana slices, 2 more tablespoons yogurt mixture, some mandarin orange sections and the remaining yogurt mixture. Add toasted coconut and fresh strawberries for garnish.

PLAN AHEAD: Save enough coconut for Monday.

TIP: To toast coconut: Heat oven to 350 degrees, spread coconut on baking sheet, and bake 5 to 10 minutes or until golden. Watch carefully!

4/ 20

Budget Monday

Meatloaf is always a budget-stretcher, and these MINI MEATLOAVES (see recipe) are a tasty way to save money. Serve with SCALLOPED POTATOES and GREEN BEANS. Add WHOLE-GRAIN ROLLS. Top PEACHES with leftover COCONUT for dessert.

PLAN AHEAD: Save enough meatloaf for Tuesday and enough peaches for Thursday.

4/ 21

Heat-and-Eat Tuesday

Warm and crumble the leftover meatloaves for your TACOS tonight. Fill the taco shells with crumbled meatloaves and top with chopped tomatoes, shredded lettuce and reduced-fat sour cream. Serve with canned reduced-sodium PINTO BEANS garnished with chopped onion. Dessert is FLAN (from a mix).

4/ 22

Meatless Wednesday

We served this CHEESY PASTA WITH MUSHROOMS (see recipe) to our guests — it’s that good. Add a SPINACH SALAD and GARLIC BREAD. Dessert can be as light as fresh TROPICAL FRUIT.

4/ 23

THURSDAY (Express) — Let Kashi do the work for you tonight — as in KASHI PIZZA (or another brand of frozen pizza). Stop by the produce section or salad bar and pick up some fresh vegetables to put on top of the pizza, and pick up packaged SALAD GREENS while you’re there. BROWNIES from the bakery, topped with leftover PEACHES and fat-free whipped cream, end your easy meal.

4/ 24

Kids Friday

Call your gang for WAGON WHEEL CASSEROLE tonight. Heat oven to 350 degrees. Cook 4 cups wagon wheel (or another shape) pasta according to directions; drain.

Meanwhile, cook 1/2 pound bulk Italian sausage 4 minutes on medium or until no longer pink; drain. In a 2 1/2-quart casserole dish, mix cooked pasta, cooked sausage, 3 cups no-salt-added red pasta sauce, 1 (4-ounce) can drained sliced mushrooms and 1/4 cup sliced black olives. Cover and bake about 30 minutes or until hot and bubbly. Sprinkle with 1/2 cup shredded part-skim mozzarella. Bake uncovered 5 minutes or until cheese melts.

Serve with CELERY stuffed with PEANUT BUTTER; add SESAME BREAD STICKS. Crunch on APPLE SLICES for dessert.

4/ 25

Easy Entertaining Saturday

Serve your guests BROILED TANDOORI CHICKEN. Combine 1 cup fat-free plain yogurt, 1/4 cup fresh lime juice, 2 tablespoons canola oil, 4 cloves minced garlic, 2 tablespoons finely chopped fresh ginger, 1 teaspoon curry powder, 1 teaspoon coarse salt, 1/2 teaspoon cumin, 1/2 teaspoon ground mustard, 1/2 teaspoon cayenne pepper, 1/2 teaspoon black pepper and 1/4 teaspoon turmeric; mix well. Place 4 boneless, skinless chicken breast halves in a glass baking dish; pour marinade over chicken. Cover and refrigerate 2 hours to overnight; turn occasionally. Heat broiler. Remove chicken and discard marinade; broil 6 to 8 minutes per side or until chicken is golden-brown and no longer pink.

Serve with BASMATI RICE, STEAMED CARROTS, a BOSTON LETTUCE SALAD and FLATBREAD. Buy POUND CAKE for dessert and top it with fresh STRAWBERRIES.

SHOPPING LIST: fat-free plain yogurt, limes, canola oil, garlic, fresh ginger, curry powder, coarse salt, cumin, ground mustard, cayenne pepper, black pepper, turmeric, boneless, skinless chicken breasts, basmati rice, fresh carrots, Boston lettuce, flatbread, pound cake, fresh strawberries.

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THE RECIPES

HONEY-LEMON RACK OF LAMB (Sunday)

2 to 2 1/2 pounds well-trimmed lamb rib roasts

2 cloves garlic, sliced

1/3 cup honey

1/4 cup packed light brown sugar

1/4 cup fresh lemon juice

1/8 teaspoon garlic powder

1/4 teaspoon coarse salt

1 teaspoon lemon zest (yellow part only)

1 tablespoon chopped fresh mint

1/4 cup finely chopped walnuts

Heat oven to 350 degrees. Cut 1-inch-deep slits in lamb; insert garlic slices. Place lamb in shallow roasting pan. In a small saucepan, combine honey, brown sugar, lemon juice, garlic powder and salt; cook over low heat until bubbly, stirring until sugar dissolves. Remove from heat; stir in lemon zest, mint and walnuts. Spoon glaze over lamb; bake 30 minutes or until internal temperature registers 135 degrees; baste occasionally. Remove from oven; let stand 5 to 10 minutes or until the internal temperature is 145 degrees. Slice and serve. Serves 4-5.

Per serving: 356 calories, 21 grams protein, 14 grams fat (34 percent calories from fat), 3.7 grams saturated fat, 39 grams carbohydrate, 64 milligrams cholesterol, 197 milligrams sodium, 1 gram fiber.

Carb choices: 2 1/2.

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MINI MEATLOAVES (Monday)

1 1/2 pounds lean ground beef

1/3 cup panko bread crumbs

1/3 cup finely chopped onion

1/3 cup 1 percent milk

1 egg, lightly beaten

1 clove garlic, minced

1/2 teaspoon coarse salt

1/4 teaspoon pepper

Barbecue sauce and shredded cheddar cheese for garnish

Combine beef, bread crumbs, onion, milk, egg, garlic, salt and pepper in a large bowl. Mix lightly, but thoroughly. Shape mixture into 12 equal portions. Place each portion into a 12-cup regular muffin pan, lightly patting mixture to level top. Bake 19 to 20 minutes or until internal temperature reaches 160 degrees. Remove from oven; garnish with toppings as desired. Let stand 5 minutes or until internal temperature is 165 degrees. Makes 12 meatloaves.

Per meatloaf: 117 calories, 12 grams protein, 6 grams fat (50 percent calories from fat), 2.2 grams saturated fat, 2 grams carbohydrate, 48 milligrams cholesterol, 133 milligrams sodium, no fiber.

Carb choices: 0.

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CHEESY PASTA WITH MUSHROOMS (Wednesday)

12 ounces bow-tie pasta

1 tablespoon olive oil

1 pound assorted or white sliced fresh mushrooms

1/2 teaspoon coarse salt

1/4 teaspoon pepper

1 cup no-salt-added vegetable broth

1 (4-ounce) package light (or regular) garlic-and-herb spreadable cheese

Chopped fresh parsley for garnish

Cook pasta according to directions.

Meanwhile, in a large nonstick skillet, heat olive oil on medium-high. Add mushrooms; sprinkle with salt and pepper. Cook 8 minutes or until lightly browned, stirring occasionally. Stir in broth and cheese; heat through, stirring to combine. Drain pasta. Add pasta to sauce and toss to mix. Garnish with parsley. Serves 5.

Per serving: 350 calories, 13 grams protein, 8 grams fat (20 percent calories from fat), 3 grams saturated fat, 57 grams carbohydrate, 16 milligrams cholesterol, 356 milligrams sodium, 3 grams fiber.

Carb choices: 4.