Seven-Day Menu Planner

Slice pork and serve with vegetables. Add a red- and white-sliced ENDIVE SALAD with light vinaigrette and DINNER ROLLS. Slice CHOCOLATE LAYER CAKE and top with fat-free VANILLA ICE CREAM for dessert.

PLAN AHEAD: Save enough pork for Monday; save enough cake for Monday and Thursday. Save enough ice cream for Saturday.

4/ 27

Heat-and-Eat Monday

Use the leftovers for BARBECUE PORK SANDWICHES. Chop or shred the leftover pork and mix it with chili sauce and a little ketchup. Heat and spoon on toasted whole-grain hamburger buns. Serve with vegetarian BAKED BEANS and deli COLESLAW. Slice the leftover CAKE for dessert.

4/ 28

Kids Tuesday

This PIZZA POTPIE (see recipe) will please the kids (and adults, too). Serve the easy entree with deli CARROT SALAD and BREAD STICKS. For dessert, FRESH PINEAPPLE topped with COCONUT is good.

PLAN AHEAD: Save enough carrot salad for Wednesday.

4/ 29

Express Wednesday

Make CHICKEN QUESADILLAS for a fast meal. Heat oven to 350 degrees. Place 4 fat-free flour tortillas on a baking sheet in 1 layer and bake 5 minutes. Spread 2 tortillas with 1 (4-ounce) can chopped green chilies and top with 1 (8- to 10-ounce) package cooked, carved chicken breast, 1 cup shredded Mexican-blend cheese and then another tortilla. Bake 10 minutes or until cheese melts. Cut into wedges and serve with leftover CARROT SALAD. For dessert, PEARS are sure to please.

4/ 30

Budget Thursday

CAJUN CHICKEN WITH CHILI CREAM SAUCE (see recipe) is easy on the budget. Serve it with RICE, a MIXED GREENS SALAD and WHOLE-GRAIN ROLLS. Dessert is leftover CAKE.

5/ 1

Meatless Friday

Stuff it tonight! Stuff dinner, that is, with CHICKPEA PITA POCKETS. In a large bowl, combine 1 (15-ounce) can rinsed reduced-sodium chickpeas, 1 cup shredded fresh spinach, 2/3 cup halved seedless grapes, 1/2 cup finely chopped red bell pepper, 1/2 cup finely chopped celery and 1/4 cup finely chopped onion. In a small bowl, mix together 1/4 cup low-fat mayonnaise and 2 tablespoons poppy seed dressing. Add to chickpea mixture; mix to combine. Spoon into 4 whole-grain pita bread rounds (halved). Serve with BAKED CHIPS. For dessert, top FRESH STRAWBERRIES with light whipped cream.

5/ 2

Easy Entertaining Saturday

Our guests liked TILAPIA WITH SAVORY HERB BUTTER (see recipe) and so will you.

Serve with SAVORY VEGETABLES. Toss medium tomatoes (cut into wedges), 1 medium red onion (thinly sliced) and 2 medium zucchini (halved lengthwise and sliced 1/2-inch thick) in 2 tablespoons olive oil and some Italian seasoning.

Make a SLICED AVOCADO AND MANGO SALAD and drizzle with a dressing of 2 tablespoons olive oil, 2 tablespoons fresh lime juice and 2 tablespoons chopped fresh cilantro. Add CRUSTY ROLLS. Dessert is leftover ICE CREAM WITH CINNAMON-CHOCOLATE SAUCE. Stir 1/2 teaspoon cinnamon into 1 cup reduced-fat fudge sauce and heat until warm; spoon over ice cream.

THE RECIPES

PIZZA POTPIE (Tuesday)

8 ounces wagon wheel pasta

8 ounces reduced-fat Italian sausage

1 (24- to 28-ounce) jar no-salt-added marinara sauce

1 teaspoon dried minced onion

1/2 teaspoon dried oregano

1/2 teaspoon dried basil

1/4 teaspoon pepper

8 ounces thinly sliced mozzarella

Heat oven to 400 degrees. Cook pasta according to directions; drain.

Meanwhile, break apart sausage and cook in a large nonstick skillet on medium for 5 to 7 minutes or until cooked through; drain. In a 2 1/2-quart baking dish, combine cooked sausage, marinara sauce, onion, oregano, basil and pepper; mix well. Add cooked pasta; blend well. Cover top completely with cheese slices. Bake 15 minutes or until cheese is melted and mixture is hot. Serve immediately. Serves 6.

Per serving: 322 calories, 21 grams protein, 9 grams fat (25 percent calories from fat), 4.2 grams saturated fat, 37 grams carbohydrate, 43 milligrams cholesterol, 546 milligrams sodium, 2 grams fiber.

Carb choices: 2 1/2.

** ** **

CAJUN CHICKEN WITH CHILI CREAM SAUCE (Thursday)

4 (4- to 6-ounce) boneless, skinless chicken breast halves

2 teaspoons no-salt-added or less-sodium Cajun seasoning

1 tablespoon olive oil

1 (10 3/4-ounce) can less-sodium, less-fat cream of chicken soup

1/2 cup water

1 (4-ounce) can chopped green chilies

1 teaspoon fresh lime juice

1/4 cup reduced-fat sour cream

Season chicken with Cajun seasoning. Heat oil in a large nonstick skillet on medium. Add chicken and cook 6 to 8 minutes or until browned, turning once. In a small bowl, combine soup, water, chilies and lime juice; mix well. Add to skillet and bring to boil; reduce heat and cook 5 minutes or until chicken is no longer pink. Stir in sour cream and heat through, but do not boil. Serves 4.

Per serving: 237 calories, 26 grams protein, 10 grams fat (38 percent calories from fat), 2.9 grams saturated fat, 9 grams carbohydrate, 83 milligrams cholesterol, 498 milligrams sodium, 1 gram fiber.

Carb choices: 1/2.

** ** **

TILAPIA WITH SAVORY HERB BUTTER (Saturday)

1/2 stick softened butter

1/2 teaspoon garlic powder

1/2 teaspoon Italian seasoning

1/2 teaspoon ground mustard

4 (4- to 6-ounce) tilapia fillets

1/2 teaspoon coarse salt

1/4 teaspoon pepper

Lemon wedges for garnish

Heat oven to 400 degrees. In a medium bowl, mix together butter, garlic powder, Italian seasoning and mustard until well-blended. Place fish on a rimmed, foil-lined baking pan. Sprinkle tilapia with salt and pepper; spread with herb butter mixture. Bake 10 minutes or until tilapia is opaque throughout. Garnish each plate with lemon wedges. Serves 4.

Per serving: 214 calories, 23 grams protein, 14 grams fat (57 percent calories from fat), 8 grams saturated fat, 1 gram carbohydrate, 87 milligrams cholesterol, 301 milligrams sodium, no fiber.

Carb choices: 0.