Seven-Day Menu Planner

PLAN AHEAD: Save enough chicken and chocolate sauce for Monday; save enough baked squash for Tuesday and enough poundcake for Saturday (you can freeze it).

9/ 14

Heat-and-Eat Monday

Use the leftover chicken in COUSCOUS WITH CHICKEN AND ARTICHOKES (see recipe) for a delicious dinner. Serve with TOMATO BROTH (heat tomato juice with unsalted chicken broth and season to taste) to start the meal. Add SOURDOUGH BREAD. For dessert, top fat-free VANILLA ICE CREAM with leftover chocolate sauce.

PLAN AHEAD: Save enough ice cream for Saturday.

9/ 15

Budget Tuesday

With school starting, saving a few bucks with STUFFED PEPPERS will make everyone happy. Core and halve red or green bell peppers; place in a baking dish cut-side down, cover and microwave 2 minutes on high (100 percent power) per (whole) pepper; drain. Heat the leftover baked squash and rice separately (microwave about 1 minute per cup on high). Heat broiler. Stuff peppers with squash mixture, sprinkle with parmesan cheese and broil until cheese melts.

Serve with HASH-BROWNED POTATOES (frozen), a LETTUCE WEDGE WITH HARD-COOKED EGG SLICES and WHOLE-GRAIN ROLLS. PEACHES are an easy dessert.

9/ 16

Express Wednesday

You can get TORTELLINI WITH SPINACH on the table in a hurry. Cook 1 (9-ounce) package refrigerated three-cheese tortellini according to package directions.

Meanwhile, heat 2 teaspoons canola oil in a large nonstick skillet on medium-high. Add 4 minced garlic cloves and 1/2 teaspoon crushed red pepper; cook 30 seconds. Add 2 cups grape tomatoes (halved), 1/4 cup unsalted chicken broth, 1 tablespoon chopped fresh basil, 1/4 teaspoon coarse salt and 1 (6-ounce) package fresh baby spinach. Cook 2 minutes or until spinach wilts. Stir in tortellini; cook 1 minute. Serve and sprinkle with 2 tablespoons toasted pine nuts if desired.

Add a packaged GREEN SALAD, ITALIAN BREAD and FRESH PLUMS for dessert.

TIP: Toast pine nuts on a baking sheet for 5 to 8 minutes at 350 degrees.

9/ 17

Kids Thursday

Make the kids happy with BARBECUED TURKEY CHEESEBURGERS. Just brush their favorite barbecue sauce on the burgers, top with sliced cheese and serve on whole-grain hamburger buns. Add OVEN FRIES (frozen) and BABY CARROTS to munch on.

Teach them math while they help you prepare TRIPLE-BERRY BANANA SMOOTHIES. In blender, cover and blend 3/4 cup frozen mixed strawberries, blackberries and blueberries (from a 10-ounce bag), 1 cup sliced banana, 1/2 cup skim milk and 1 (6-ounce) container vanilla yogurt on high 1 minute or until smooth (for 2 servings).

9/ 18

Meatless Friday

Make no-meat-night a favorite with POLENTA WITH GRILLED VEGETABLE SAUCE. Prepare your own or buy GRILLED VEGETABLES. Dice the vegetables and stir them into heated marinara sauce. Spoon over slices of heated prepared polenta (follow package directions). Sprinkle with freshly grated parmesan cheese. Add a CAESAR SALAD and GARLIC BREAD. PEARS are always good for dessert.

9/ 19

Easy Entertaining Saturday

Invite friends for SMOKY PORK KEBABS. Combine 1/3 cup smoky barbecue sauce, 1/3 cup orange marmalade and 2 teaspoons prepared horseradish in a shallow dish. Add 1 pound well-trimmed pork tenderloin (cut into 3/4-inch cubes); turn to coat completely. Cover; marinate in refrigerator 30 minutes. Thread pork onto 4 metal skewers; place on grill and brush with marinade. Discard marinade. Grill kebabs over medium-hot coals 10 to 12 minutes; turn frequently.

Serve with RICE, BAKED BEANS, deli COLESLAW and CORNBREAD (from a mix). Wow your guests with FRESH MANGO SHORTCAKE (see recipe) for dessert.

THE RECIPES

BAKED SQUASH AND RICE AU GRATIN (Sunday)

1 cup chopped onion

8 cups (2 to 2 1/2 pounds) sliced summer squash (zucchini and yellow)

1/4 cup unsalted chicken broth

2 cups hot cooked rice

4 ounces shredded 50 percent reduced-fat cheddar cheese

1 cup reduced-fat sour cream

1/4 cup freshly grated parmesan cheese, divided

1/4 cup Italian-seasoned bread crumbs

1 teaspoon coarse salt

1/4 teaspoon pepper

2 lightly beaten eggs

Coat a 9-by-13-inch baking dish with cooking spray. In a large bowl, microwave onion 2 minutes on high (100 percent power) or until softened; drain. Add squash to onion and microwave 10 minutes on high or until softened; drain. Combine onion, squash and broth; lightly mash with forks or a potato masher. Combine mashed vegetables, rice, cheddar cheese, sour cream, 2 tablespoons parmesan cheese, bread crumbs, salt, pepper and eggs; stir gently to mix. Spoon into baking dish; sprinkle with remaining parmesan cheese. Cover and microwave 12 to 15 minutes or until bubbly. Heat broiler; broil 2 minutes or until lightly browned. Makes 10 servings.

Per serving: 163 calories, 9 grams protein, 7 grams fat (37 percent calories from fat), 3.9 grams saturated fat, 18 grams carbohydrate, 57 milligrams cholesterol, 378 milligrams sodium, 1 gram fiber.

Carb count: 1.

** ** **

COUSCOUS WITH CHICKEN AND ARTICHOKES (Monday)

2 cups water

1/2 cup sun-dried tomatoes

1 (14-ounce) can unsalted chicken broth

1 cup couscous

2 to 3 cups cooked (leftover) chicken

1/2 cup crumbled reduced-fat feta cheese with basil and tomatoes

1 cup chopped fresh flatleaf parsley

2 (6-ounce) jars marinated artichoke hearts and liquid

1/4 teaspoon freshly ground pepper

Combine water and tomatoes; cover and microwave for 3 minutes (or until water boils) on high (100 percent power); let stand 10 minutes or until softened. Drain, chop tomatoes and set aside. In a large saucepan, bring broth to boil. Remove from heat and stir in couscous; cover and let stand 5 minutes. Fluff with fork and transfer into large serving bowl. Add tomatoes, chicken, feta cheese, parsley, artichokes with liquid and pepper. Toss to mix and serve. Makes 6 servings.

Per serving: 278 calories, 21 grams protein, 8 grams fat (26 percent calories from fat), 1.5 grams saturated fat, 31 grams carbohydrate, 43 milligrams cholesterol, 399 milligrams sodium, 5 grams fiber.

Carb count: 2.

** ** **

FRESH MANGO SHORTCAKE (Saturday)

1 cup orange juice

1/4 cup sugar

1 teaspoon lemon zest (yellow part only)

1 ripe mango

4 slices (leftover) poundcake (1/2 inch thick), thawed if frozen

1 pint (leftover) fat-free vanilla ice cream

1/4 cup chopped macadamia nuts or almonds

Fresh mint leaves

In small saucepan, heat juice, sugar and lemon zest over medium until boiling. Reduce heat; simmer 12 to 15 minutes or until thickened and syrupy. On a cutting board, hold mango with one of the narrower sides facing up. Starting 1/4 inch from stem, slice along each side of the pit to cut off the “cheeks.” Peel the center section of mango; cut off remaining fruit and dice. Stir diced mango into the syrup; set aside. With a knife or large spoon, carve out the flesh from cheeks in a single piece, cutting as close to the skin as possible. Thinly slice each cheek; cut slices in half.

To assemble dessert: Cut cake slices in halves, diagonally. On each plate place 1 cake triangle; top with 1 scoop of ice cream. Place second cake triangle on each plate, leaning against the ice cream. Spoon about 1/4 cup of sauce over ice cream; sprinkle with nuts. Garnish with mango slices and mint. Makes 4 servings.

Per serving: 399 calories, 7 grams protein, 13 grams fat (27 percent calories from fat), 4.5 grams saturated fat, 69 grams carbohydrate, 41 milligrams cholesterol, 149 milligrams sodium, 2 grams fiber.

Carb count: 4 1/2.