Seven-Day Menu Planner

PLAN AHEAD: Save enough chicken, baked rice and pie for Monday.

1/ 5

Heat-and-Eat Monday

Take Sunday’s leftovers and turn them into BAKED CHICKEN WITH RICE. Chop some leftover chicken, mix it with the leftover baked rice, moisten with a little unsalted chicken stock and heat. Add GREEN BEANS and CRUSTY BREAD. Slice the leftover PIE for dessert.

1/ 6

Budget Tuesday

MEXICAN BEEF STEW (see recipe) will stretch your budget. On the side, serve the easy stew with a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Refreshing ORANGE SECTIONS are your dessert.

1/ 7

Express Wednesday

For a quick meal, heat a HAM STEAK according to directions. Serve with BAKED SWEET POTATOES, frozen GREEN PEAS and BISCUITS (refrigerated). For dessert, CHUNKY APPLESAUCE is easy.

PLAN AHEAD: Buy enough biscuits for Thursday.

1/ 8

Kids Thursday

These TACO CUPS are just right for the kids tonight. Heat oven to 400 degrees. Brown 1 pound 95 percent lean ground beef in a large nonstick skillet; drain. Add any reduced-sodium dry taco seasoning mix and 1 (8-ounce) can no-salt-added tomato sauce; mix well. Heat to boiling, reduce heat and simmer 5 minutes; stir occasionally.

Meanwhile, press 1 (12-ounce, 10-count) can refrigerated biscuits into cups of medium-sized muffin pan. Spoon beef mixture into each cup (about 2 tablespoons). Bake 10 to 15 minutes or until biscuits are golden. Sprinkle with shredded 50 percent reduced-fat cheddar cheese. Garnish with reduced-fat sour cream and mild salsa.

Serve with CARROT STICKS. Make instant VANILLA PUDDING with 1 percent milk for the kids. Swirl chocolate syrup on top.

1/ 9

Meatless Friday

Take the standard and dress it up into PENNE WITH ARUGULA (see recipe). Serve with frozen GREEN PEAS and GARLIC BREAD. PEACHES are good for dessert.

1/ 10

Easy Entertaining Saturday

BAKED FLOUNDER WITH FRESH LEMON PEPPER will please any guest. Heat oven to 425 degrees. Combine 2 tablespoons grated lemon zest (yellow part of 2 to 3 lemons), 1 tablespoon extra-virgin olive oil, 1 1/4 teaspoons crushed black peppercorns, 1/2 teaspoon coarse salt and 2 cloves minced garlic. Place 4 (6-ounce) flounder fillets on a baking sheet coated with cooking spray. Rub lemon mixture evenly over fillets. Bake 8 minutes or until fish is opaque throughout. Garnish with lemon wedges.

Serve with PARSLEY BUTTERED POTATOES and SLICED FRESH CARROTS. Add a BIBB LETTUCE SALAD and BAGUETTES. For dessert, buy a CHEESECAKE.

** ** **

THE RECIPES

BAKED WILD RICE WITH MUSHROOMS (Sunday)

INGREDIENTS

1/2 cup uncooked wild rice

1/2 cup long-grain rice

3 cups cubed day-old French bread

1 tablespoon olive oil

1 large onion, chopped

1 clove garlic, minced

8 ounces sliced crimini mushrooms

1/2 teaspoon dried sage

1/2 teaspoon dried thyme

1/4 teaspoon coarse salt

1/4 teaspoon black pepper

1 1/2 cups unsalted chicken stock (such as Kitchen Basics)

1/3 cup toasted chopped pecans

Rinse and cook wild rice according to directions; cook long-grain rice according to directions. Spread bread cubes in a single layer on baking sheet; broil 5 to 6 inches from heat 4 minutes or until lightly browned. Stir after 2 minutes; set aside.

Heat oven to 325 degrees. In a large nonstick skillet, heat olive oil on medium. Add onion and garlic; cook and stir 3 minutes. Add mushrooms; cook 3 more minutes; stir occasionally. Add sage, thyme, salt, pepper and both cooked rices; cook 2 minutes, stirring occasionally. Stir in stock. Add pecans and toasted bread; toss lightly. Transfer to a 3-quart baking dish coated with cooking spray. Cover and bake 40 minutes or until hot. Serves 8.

Per serving: 183 calories, 5 grams protein, 6 grams fat (28 percent calories from fat), 0.6 gram saturated fat, 28 grams carbohydrate, no cholesterol, 167 milligrams sodium, 2 grams fiber.

Carb choices: 2.

** ** **

MEXICAN BEEF STEW (Tuesday)

INGREDIENTS

2 tablespoons canola oil

3 pounds beef stew meat, cut into 1-inch pieces

1/2 teaspoon coarse salt

1 cup lower-sodium beef broth

1 cup prepared thick and chunky salsa

2 medium zucchini, halved and sliced (3/4-inch slices)

1 (15-ounce) can reduced-sodium black beans, rinsed

1/2 cup frozen corn

2 tablespoons cornstarch, dissolved in 3 tablespoons water

Chopped tomato, chopped cilantro, reduced-fat sour cream for garnish

Heat canola oil in a Dutch oven on medium until hot. Brown beef in batches; pour off drippings. Return beef to pot; season with salt. Stir in broth and salsa; bring to boil. Reduced heat; cover tightly and simmer 1 1/2 hours. Stir in zucchini, beans and corn; continue cooking, covered, 15 to 20 minutes or until beef is tender. Stir in cornstarch mixture; cook and stir 1 minute or until thickened. Serve with garnishes as desired. Serves 8.

Per serving: 362 calories, 37 grams protein, 16 grams fat (41 percent calories from fat), 4.8 grams saturated fat, 15 grams carbohydrate, 106 milligrams cholesterol, 469 milligrams sodium, 4 grams fiber.

Carb choices: 1.

** ** **

PENNE WITH ARUGULA (Friday)

INGREDIENTS

12 ounces whole-wheat penne

1 tablespoon extra-virgin olive oil

4 cloves garlic, minced

1/8 teaspoon to 1/4 teaspoon crushed red pepper

3 cups sliced crimini mushrooms

1/4 teaspoon coarse salt

1 (12-ounce) jar roasted red peppers, rinsed and cut into thin slices (1 1/2 cups)

8 cups arugula leaves (8 ounces)

2/3 cup freshly grated parmesan cheese, divided

Freshly ground black pepper

1/3 cup toasted slivered almonds

Cook penne according to directions. Reserve 1/3 cup cooking water; drain penne.

Meanwhile, heat olive oil in a large nonstick skillet over medium-low. Add garlic and crushed red pepper; cook 1 to 2 minutes, stirring, until fragrant but not brown. Add mushrooms and salt; cook 3 to 5 minutes or until browned (add a little water if mixture seems dry). Stir in roasted red peppers and arugula; increase heat to medium-high. Cook 3 or 4 minutes or until arugula is wilted.

Place penne in a large, warm bowl. Add reserved water, arugula mixture, 1/3 cup parmesan and black pepper; toss to coat. Sprinkle with almonds and remaining parmesan. Serve immediately. Serves 6:

Per serving: 326 calories, 15 grams protein, 9 grams fat (23 percent calories from fat), 2.3 grams saturated fat, 51 grams carbohydrate, 8 milligrams cholesterol, 335 milligrams sodium, 9 grams fiber.

Carb choices: 3 1/2.