Seven-Day Menu Planner

9/ 21

Family Sunday

Gather the family for a traditional meal of POT ROAST WITH ROOT VEGETABLES (see recipe). Add a ROMAINE SALAD and DINNER ROLLS. For dessert, buy a DEEP-DISH BLACKBERRY COBBLER.

PLAN AHEAD: Save enough beef for Monday; save enough cobbler for Tuesday.

9/ 22

Heat-and-Eat Monday

Turn yesterday’s pot roast leftovers into PEPPER BEEF HASH. Heat 1 tablespoon canola oil in a large nonstick skillet over medium. Add 2 cups chopped (leftover) cooked beef and 2 cups frozen hash-browned potatoes, 1 cup chopped red bell pepper, 1/2 cup chopped onion, and coarse salt and pepper to taste. Mix well. Cook 10 to 15 minutes or until bell peppers are tender and mixture is thoroughly heated, stirring occasionally.


9/ 23

Express Tuesday

You’ll have DEVILED CHICKEN TENDERS on the table fast! Heat oven to 400 degrees. Combine 1/4 cup Dijon mustard, 1/4 cup fat-free chicken broth, 1 teaspoon Tabasco sauce, 2 tablespoons chopped fresh basil (or 2 teaspoons dried) and a dash of coarse salt; mix well. Place 2 (8- to 10-ounce) packages refrigerated cooked and breaded chicken breast tenders in a 9-by-13-inch baking dish lined with nonstick foil. Pour mustard mixture over chicken; turn to coat. Bake 9 to 11 minutes or until cooked through.

Serve with O’BRIEN POTATOES (frozen), PICKLED BEETS and BAGUETTES. Warm the leftover COBBLER and top with fat-free VANILLA ICE CREAM for dessert.

PLAN AHEAD: Save enough ice cream for Thursday.

9/ 24

Meatless Wednesday

Make ASIAN VEGETABLE LO MEIN for a no-meat dinner. Cook 12 ounces whole-grain or regular linguine according to directions. Meanwhile, heat 2 teaspoons canola oil in a large nonstick skillet. Add 1 1/2 teaspoons minced garlic and 1 1/2 teaspoons minced fresh ginger; cook 30 seconds. Add 1 (16-ounce) package frozen stir-fry vegetables (thawed) and 1 bunch green onions cut in 1-inch pieces; stir-fry 3 minutes or until hot. Drain pasta; toss with vegetables and 1/2 cup bottled stir-fry sauce and 1/2 cup chopped cashews.

Add a MIXED GREENS SALAD and CRUSTY ROLLS. Try PEARS for a light dessert.

9/ 25

Kids Thursday

No kid will be able to resist MEDITERRANEAN-STYLE BAKED CHICKEN (see recipe). Serve with MASHED POTATOES, GRAVY and GREEN BEANS. Add WHOLE-GRAIN ROLLS. For dessert, drizzle CHOCOLATE SYRUP over leftover ICE CREAM.

9/ 26

Budget Friday

Enjoy the flavor and low cost of CAJUN RED BEANS AND RICE. Heat 1 tablespoon canola oil on medium in a large nonstick skillet. Cook 1 chopped green bell pepper, 1 medium chopped onion, 3 cloves minced garlic and 3 ribs chopped celery for 6 to 8 minutes or until softened. Add 1 pound reduced-fat sliced smoked sausage or andouille sausage and cook 5 minutes. Add 2 (16-ounce) cans rinsed red beans and 3 tablespoons salt-free Creole seasoning (such as Tony Chachere’s or another brand); simmer 5 minutes. Serve immediately over RICE.

Add an ESCAROLE SALAD and CORNBREAD (from a mix). Finish with a bowl of PEACHES.

9/ 27

Easy Entertaining Saturday

Invite friends for delicious TUNA WITH FRESH MANGO AND RED PEPPER SALSA (see recipe). Serve with COUSCOUS and a BIBB LETTUCE SALAD. Add SOURDOUGH BREAD. For dessert, slice COCONUT CAKE.



Makes 10 servings

Preparation time: 20 minutes

Cooking time: about 3 hours


1 teaspoon dried oregano

1 clove garlic, minced

1/2 teaspoon coarse salt

1/2 teaspoon lemon pepper seasoning

1 tablespoon canola oil

1 (3- to 3 1/2-pound) boneless beef shoulder arm or blade roast

3/4 cup water

8 small red potatoes, halved

2 large carrots, cut into 2 1/2-by-1/2-inch pieces

2 large parsnips, cut into 2 1/2-by-1/2-inch pieces

1 small leek, cut into 1 1/2-inch pieces

1 1/2 tablespoons cornstarch dissolved in 3 tablespoons water

Combine oregano, garlic, salt and lemon pepper. Heat oil in large Dutch oven on medium. Brown roast on all sides; pour off drippings. Add water; bring to boil. Reduce heat; cover tightly and simmer 2 hours. Add vegetables; continue cooking, covered, 30 to 45 minutes or until roast and vegetables are fork-tender. Remove roast and vegetables from pot; keep warm. Pour off liquid; skim and discard fat. Pour 2 cups liquid back into pot. Stir in cornstarch mixture; cook and stir 1 minute or until thickened and bubbly. Carve roast across grain; serve with vegetables and sauce.

Per serving: 226 calories, 26 grams protein, 8 grams fat (31 percent calories from fat), 2.2 grams saturated fat, 13 grams carbohydrate, 78 milligrams cholesterol, 166 milligrams sodium, 2 grams fiber.

Carb choices: 1.

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Makes 4 servings

Preparation time: less than 15 minutes

Cooking time: 15 to 20 minutes


2 cups cornflakes

1/2 cup reduced-fat feta cheese

1/4 cup freshly grated parmesan cheese

1 teaspoon dried basil

1/4 teaspoon coarse salt

1 pound chicken breast tenders

Heat oven to 350 degrees. In a blender, combine cornflakes, feta, parmesan, basil and salt; blend until cornflakes are crushed. Scrape mixture into pie plate. Coat both sides of chicken in cornflake mixture. Place chicken on a shallow baking sheet coated with cooking spray. Bake 15 to 18 minutes or until internal temperature is 165 degrees.

Per serving: 235 calories, 30 grams protein, 6 grams fat (25 percent calories from fat), 2.9 grams saturated fat, 13 grams carbohydrate, 84 milligrams cholesterol, 678 milligrams sodium, 1 gram fiber.

Carb choices: 1.

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Makes 4 servings

Preparation time: 15 minutes; marinating time: 1 hour

Cooking time: 10 minutes or less


1 large peeled, chopped mango (use Ataulfo or Champagne or another variety)

1 medium red bell pepper, chopped

1 medium red onion, finely chopped

1/4 cup cilantro, finely chopped

Juice of 1 lime

1/4 teaspoon coarse salt

Pepper to taste

4 (5- or 6-ounce) tuna steaks

Olive oil

For the salsa, combine mango, bell pepper, red onion, cilantro and lime juice. Season with salt and pepper and refrigerate at least 1 hour. Heat broiler. Brush tuna with a little olive oil and broil about 10 minutes per inch of thickness; turn halfway through cooking time for 1-inch-thick fish. (Thinner cuts require less cooking time.) Serve with salsa.

Note: Place fish 1 inch thick or less 2 to 4 inches from broiler; thicker fish should be placed 5 to 6 inches from broiler.

Per serving: 229 calories, 36 grams protein, 1 gram fat (4 percent calories from fat), 0.3 gram saturated fat, 18 grams carbohydrate, 55 milligrams cholesterol, 188 milligrams sodium, 3 grams fiber.

Carb choices: 1.