Susan Nicholson’s Seven-Day Menu Planner

6/ 28

Family Sunday

Serve your family summery and delicious MEDITERRANEAN LAMB CUTLETS WITH KIWIFRUIT SALSA (see recipe) and COUSCOUS. Add a BOSTON LETTUCE SALAD and FLATBREAD. For dessert, fat-free STRAWBERRY ICE CREAM is always a favorite.

PLAN AHEAD: Save enough ice cream for Tuesday.

6/ 29

Budget Monday

Save some money tonight with TUNA SALAD ON MIXED GREENS. In a food processor, puree 2 slices whole-grain bread, 1/2 cup unsalted chicken broth, 1/4 cup chopped walnuts, 1/4 cup fat-free plain yogurt, 1/4 cup fresh lemon juice, 2 cloves garlic and a pinch of cayenne pepper. Transfer to a bowl and add 2 (6-ounce) cans drained and flaked water-packed albacore tuna, 2 medium chopped carrots, 2 ribs chopped celery and 1/4 cup chopped fresh dill. Season with coarse salt and pepper. Spoon the salad onto a bed of mixed greens.

Serve with a glass of chilled TOMATO JUICE with a fresh lime wedge on the side, along with BAKED CHIPS and MULTIGRAIN ROLLS. FRESH PINEAPPLE is your dessert.

PLAN AHEAD: Save enough tuna salad for Tuesday.

6/ 30

Heat-and-Eat Tuesday

There’s little heating necessary tonight with leftover TUNA SALAD SANDWICHES on whole-grain toast with sliced tomatoes and lettuce for dinner. Serve with frozen OVEN FRIES and SWEET PICKLES. Scoop leftover ICE CREAM for dessert.

7/ 1

Meatless Wednesday

Forget about meat tonight and serve MEXICAN BAKED POTATOES. Slash and fluff hot baked potatoes. Top each one with 1/4 cup salsa, 2 tablespoons canned and rinsed reduced-sodium black beans and 2 tablespoons shredded 50 percent reduced-fat cheddar cheese. Place under broiler and cook 1 minute or until cheese melts. Top each potato with 1 tablespoon chopped green onions.

Serve with a LETTUCE WEDGE and HARD-COOKED EGG SLICES. Add WHOLE-GRAIN ROLLS. For dessert, spoon fresh sliced STRAWBERRIES over CHOCOLATE PUDDING.

PLAN AHEAD: Bake extra potatoes for Thursday.

7/ 2

Express Thursday

Keep the kitchen cool with PEPPER JACK AND TURKEY SANDWICHES. Spread whole-grain bread slices with ground mustard. Layer romaine, sliced pepper jack cheese, deli smoked turkey slices and sliced tomatoes. Halve sandwiches and serve with BAKED POTATO WEDGES (leftover baked potatoes cut into wedges, coated with cooking spray, and baked in 425-degree oven for 10 minutes or until hot). BLUEBERRIES are your dessert.

7/ 3

Kids Friday

Make the kids happy with unusual SLOPPY JOE PIEROGIES. Boil 1 (16.9-ounce) package frozen potato and cheddar pierogies (such as Mrs. T’s or another brand) according to directions; drain well.

Meanwhile, heat a large nonstick skillet on medium. Cook 1 pound ground turkey breast 5 minutes or until it starts to brown. Add 1/2 cup minced carrots and 1/2 cup minced onions; cook and stir 4 minutes or until soft. Stir in 1 (15.5-ounce) can sloppy Joe sauce; bring to boil. Remove from heat; fold in drained pierogies. Serve in soup bowls.

Munch on CELERY STICKS stuffed with cheese spread and add CRUSTY BREAD. A slice of WATERMELON is a kid kind of dessert.

7/ 4

Easy Entertaining Saturday

Celebrate Independence Day and enjoy MOLASSES BLT SLIDERS at the same time (see recipe). Add POTATO SALAD, COLESLAW and DEVILED EGGS for a real picnic. Continue to impress your guests with BLUEBERRY ICE CREAM PIE (see recipe).

THE RECIPES

MEDITERRANEAN LAMB CUTLETS WITH KIWIFRUIT SALSA (Sunday)

For the lamb:

1 peeled kiwifruit

1/2 cup reduced-fat sour cream

1 clove garlic, crushed

12 lamb rib chops (cutlets), 1/4- to 1/2-inch thick

For the salsa:

3 kiwifruit, peeled and chopped

1 medium fresh peach, peeled and chopped

1 small papaya, peeled, seeded and chopped

1 tablespoon fresh lime juice

2 tablespoons chopped fresh cilantro

Place 1 kiwifruit, sour cream and garlic in food processor or blender and puree until just blended and kiwifruit seeds are not broken; set aside. Place lamb in large bowl. Pour kiwifruit mixture over lamb; turn to coat. Cover and refrigerate 2 hours.

Meanwhile, for the salsa, combine 3 kiwifruit, peach, papaya, lime juice and cilantro in small bowl; set aside. To cook cutlets, brush excess marinade from cutlets and discard marinade. Grill or broil cutlets 2 to 3 minutes per side on medium or until desired doneness. Serve with salsa. Serves 6.

Per serving: 240 calories, 28 grams protein, 9 grams fat (35 percent calories from fat), 3.2 grams saturated fat, 11 grams carbohydrate, 87 milligrams cholesterol, 80 milligrams sodium, 2 grams fiber.

Carb count: 1/2.

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MOLASSES BLT SLIDERS (Saturday)

1 pound lean ground beef

1 tablespoon plus 1 teaspoon Grill Mates Molasses Bacon seasoning, divided

1/2 cup shredded 50 percent reduced-fat sharp cheddar cheese

1/4 cup low-fat mayonnaise

8 slider or small dinner rolls

8 small lettuce leaves

8 slices tomato

In a medium bowl, mix beef, 1 tablespoon seasoning and cheese until blended. Shape into 8 patties (about 2 1/2 inches in diameter and 1/2-inch thick). Grill on medium heat 3 minutes per side or until sliders are cooked through (160 degrees).

In a small bowl, mix mayonnaise and remaining seasoning. Spread on rolls; top with sliders, lettuce and tomatoes. Makes 8 sliders.

Per serving: 213 calories, 16 grams protein, 9 grams fat (37 percent calories from fat), 3 grams saturated fat, 18 grams carbohydrate, 36 milligrams cholesterol, 468 milligrams sodium, 1 gram fiber.

Carb count: 1.

** ** **

BLUEBERRY ICE CREAM PIE (Saturday)

3/4 cup blueberry pie filling

2 pints fat-free vanilla ice cream, slightly softened