Seven-Day Menu Planner

1/ 26

Family Sunday

Celebrate family day with your own LEG OF LAMB. Serve it with a Southern favorite, CHEESE AND GARLIC GRITS. Heat oven to 350 degrees. Coat a 7-by-11-inch baking dish with cooking spray. Bring 4 cups water to boil in a large saucepan. Stir in 1 cup quick grits and 1/2 teaspoon garlic salt. Reduce heat to medium-low; cover and cook 5 to 7 minutes or until thickened, stirring occasionally. Stir in 1 (10 3/4-ounce) can condensed less-sodium, less-fat cheddar cheese soup (such as Healthy Request), 1 tablespoon butter and 1/8 teaspoon hot pepper sauce; mix well. Spread mixture in dish. Sprinkle with 1/2 cup 50 percent reduced-fat sharp cheddar cheese and garnish with paprika. Bake 15 to 20 minutes or until bubbly and cheese melts.

Serve with steamed CARROTS and BAGUETTES. For dessert, buy a BOSTON CREAM PIE.

PLAN AHEAD: Save enough lamb, grits and pie for Monday.

1/ 27

Heat-and-Eat Monday

Make LAMB SANDWICHES for an easy meal. Brush slices of rosemary bread (or focaccia) with olive oil. Top with sliced lamb, roasted red pepper strips (from a jar), sliced tomatoes, red-tip lettuce and goat cheese. Warm the leftover GRITS to accompany the knock-your-socks-off flavor of the sandwich. Finish with leftover PIE.

1/ 28

Meatless Tuesday

It takes a little extra time, but RISOTTO WITH BLACK OLIVES AND ROASTED RED PEPPERS (see recipe) is worth it. Serve the creamy rice concoction with an ITALIAN SALAD and GARLIC BREAD. For dessert, try TROPICAL FRUITS.

1/ 29

Budget Wednesday

We never mind low-cost menus, especially when they have as much flavor as LENTILS WITH BACON AND TOMATOES (see recipe). Serve the high-fiber dish with a SPINACH SALAD and FLATBREAD. PEACHES work for dessert.

1/30

Kids Thursday

Tell the kids they are having PIGS IN A JACKET for dinner and watch them laugh. Spread vegetarian refried beans on fat-free flour tortillas. Place heated hot dogs (such as Applegate) on the beans. Top with any shredded cheese; roll and heat in the microwave until the cheese melts. Make a SALAD by tossing shredded lettuce with chopped tomatoes and ranch-style dressing. For dessert, FRESH ORANGE SLICES are refreshing.

1/ 31

Express Friday

Try BREAKFAST-FOR-DINNER BURRITOS. In a large nonstick skillet coated with cooking spray, cook 1/2 cup chopped onion 4 minutes on medium or until softened. Add 1 cup egg substitute (such as Eggbeaters Southwestern-Style or another brand and flavor); sprinkle with black pepper to taste. Cook and stir mixture until eggs are set. Divide mixture evenly among 4 (8-inch) warmed fat-free flour tortillas; top with 1/2 cup shredded 50 percent reduced-fat sharp cheddar cheese. Fold tortillas over egg mixture; top with drained salsa.

Serve with HASH-BROWNED POTATOES (frozen). For dessert, make instant BANANA PUDDING with 1 percent milk. Stir in sliced bananas and garnish with vanilla wafers.

2/ 1

Easy Entertaining Saturday

Invite friends for delicious ASIAN FLOUNDER. Remove tops from 8 green onions; slice them into 1-inch pieces to measure 1/4 cup; set aside. Cut white portion into 2-inch pieces.

Combine 1/4 cup minced fresh cilantro, 1 tablespoon peeled, minced fresh ginger and 1 teaspoon dark sesame (toasted) oil in a 7-by-11-inch baking dish. Fold 4 (5- or 6-ounce) skinless flounder fillets in half crosswise. Arrange fish spokelike with thinnest portions toward center of baking dish. Arrange white part of onions around fillets. Combine onion tops, 1 more teaspoon dark sesame oil and 2 teaspoons low-sodium soy sauce and pour over fish. Cover and vent with plastic wrap. Microwave on high (100 percent power) 4 minutes or until fish is opaque throughout. Let stand 1 minute, covered. Spoon liquid over fish. Garnish with a lemon slice and serve with JASMINE RICE.

Add fresh steamed SUGAR SNAP PEAS, a BIBB LETTUCE SALAD and SOURDOUGH ROLLS. LEMON-BLUEBERRY ANGEL CAKE DESSERT (see recipe) is a delicious and beautiful lower-calorie dessert.

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THE RECIPES

RISOTTO WITH BLACK OLIVES AND ROASTED RED PEPPERS (Tuesday)

Makes 4 servings

Preparation time: 10 minutes

Cooking time: less than 30 minutes

INGREDIENTS

1 tablespoon olive oil

1 1/3 cups arborio rice

1/4 cup dry white wine or vegetable broth

6 cups low-sodium vegetable broth, divided

1 (8 3/4-ounce) can no-salt-added corn, rinsed

1 (7-ounce) jar roasted red peppers, drained and thinly sliced

1 (3.8-ounce) can sliced black olives, drained

1 teaspoon dried tarragon

Heat oil in a large pot over medium-high. Stir in rice and cook 2 or 3 minutes or until golden; add wine (or 1/4 cup broth). Add 1 cup broth, continuing to stir, and cook 3 to 4 minutes or until almost completely absorbed. When broth is absorbed, add another cup and repeat procedure until all the broth has been used. Stir in corn, peppers and olives; mix well. Season with tarragon. Serve immediately.

Per serving: 345 calories, 7 grams protein, 7 grams fat (18 percent calories from fat), 0.9 gram saturated fat, 64 grams carbohydrate, no cholesterol, 340 milligrams sodium, 3 grams fiber.

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LENTILS WITH BACON AND TOMATOES (Wednesday)

Makes 5 servings

Preparation time: 10 minutes

Cooking time: about 40 minutes, plus bacon

INGREDIENTS

3 slices bacon

2 teaspoons canola oil

1 small onion, thinly sliced

1 cup dry lentils

1 cup quick-cooking barley

2 (14-ounce) cans lower-sodium beef broth

1 teaspoon cumin

1/4 teaspoon allspice

1 (14 1/2-ounce) can stewed tomatoes, undrained

2 tablespoons chopped fresh parsley

Microwave bacon on high (100 percent power) 2 to 3 minutes; let stand 2 minutes. In a Dutch oven, heat oil on medium. Add onion and lentils and cook 3 to 5 minutes or until onion is soft and lentils lightly browned. Add barley, broth, cumin and allspice. Bring to a boil. Reduce heat to medium-low; cover and simmer 15 minutes or until lentils are soft; add tomatoes. Cook uncovered 15 to 20 minutes or until lentils and barley are tender and liquid is absorbed. Before serving, stir in parsley. Crumble bacon on top.

Per serving: 325 calories, 19 grams protein, 5 grams fat (12 percent calories from fat), 0.9 gram saturated fat, 55 grams carbohydrate, 5 milligrams cholesterol, 375 milligrams sodium, 10 grams fiber.

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