Seven-Day Menu Planner

PLAN AHEAD: Save enough beef and the casserole for Monday; save enough ice cream for Thursday.

1/ 13

Heat-and-Eat Monday

These BEEF ROLLS-UPS are easy. Cut the leftover beef in strips, heat and place on a warmed fat-free flour tortilla. Top with deli COLESLAW and roll. Serve the roll-ups with the leftover SPICY CHEESE RICE BAKE. PINEAPPLE CHUNKS are good for dessert.

1/ 14

Meatless Tuesday

Friends and registered dietitians Lyssie Lakatos and Tammy Lakatos Shames’ new book, “Nutrition Twins Veggie Cure,” has some great vegetarian recipes. Try their FENNEL-STUFFED POTATOES (see recipe) for dinner tonight. GREEN BEANS add more color to the plate. Alongside, SPINACH SALAD WITH EGG WEDGES and WHOLE-GRAIN ROLLS round out the meal. How about instant CHOCOLATE PUDDING made with 1 percent milk with a dollop of light whipped cream for dessert?

1/ 15

Budget Wednesday

LINGUINE WITH TOMATOES AND ARTICHOKES (see recipe) is a money stretcher. Serve it with a MIXED GREEN SALAD and GARLIC BREAD. PLUMS are dessert.

1/ 16

Kids ThursdayTHURSDAY (Kids) — The kids are usually in the mood for any PASTA AND SAUCE. Choose any fun pasta this time (such as wagon wheels) and top with any tomato-based sauce. Let them munch on CARROT STICKS on the side. Leftover ICE CREAM makes a good dessert.

1/ 17

Express Friday

Take it easy tonight and enjoy deli EGG SALAD on a bed of MIXED GREENS. Sprinkle with fresh chopped dill. Have TOMATO BASIL SOUP and BREAD STICKS on the side. For dessert, PEANUT BUTTER COOKIES add a sweet touch.

1/ 18

Easy Entertaining Saturday

Treat your guests to TUNA WITH PESTO. Heat 1 teaspoon olive oil in a large nonstick skillet over medium. Add 2 medium sliced green onions; cook 2 to 3 minutes or until softened. Stir in 1/2 cup pesto and 2 tablespoons fresh lemon juice. Top with 1 pound (3/4-inch thick) fresh tuna cut into 4 pieces. Heat skillet until hot; reduce heat to low. Cover and cook 5 to 7 minutes or until desired doneness.

Serve with ANGEL HAIR PASTA tossed with olive oil and freshly grated parmesan cheese. Add a BOSTON LETTUCE SALAD and CRUSTY ROLLS.

For dessert, BAKED PEARS will wow any guest. Heat oven to 350 degrees. Drain 1 (28-ounce) can pear halves on paper towels. Place pears, cut sides down, in a pie plate coated with cooking spray. Drizzle 1/4 cup caramel topping over pears. Bake 8 to 10 minutes or until warm. Spoon topping over pears in dish and sprinkle with cinnamon. Add a little fat-free VANILLA ICE CREAM to take it up a notch.

SPICY CHEESE RICE BAKE (Sunday)

Makes 8 servings

Preparation time: 15 minutes

Cooking time: 30 to 35 minutes, plus rice

INGREDIENTS

1 1/3 cups long-grain rice

2 2/3 cups fat-free chicken broth

1 (14 1/2-ounce) can Mexican-style stewed tomatoes with juice

3/4 cup reduced-fat sour cream

1 cup shredded 50 percent reduced-fat cheddar cheese (4 ounces)

3 tablespoons pickled jalapeno peppers, chopped (see NOTE)

2 tablespoons chopped fresh cilantro for garnish

Heat oven to 375 degrees. Cook rice, using the broth as liquid, according to rice package directions.

Meanwhile, coat a 7-by-11-inch baking dish with cooking spray. In a small bowl, combine tomatoes with juice and sour cream. Layer half the cooked rice, half the tomato mixture and half the cheese. Repeat layers. Bake 30 to 35 minutes or until cheese is lightly browned and casserole is bubbly. Garnish with peppers and cilantro.

NOTE: For a milder dish, reduce the amount of peppers.

Per serving: 192 calories, 8 grams protein, 5 grams fat (24 percent calories from fat), 3.3 grams saturated fat, 30 grams carbohydrate, 19 milligrams cholesterol, 624 milligrams sodium, 1 gram fiber.

** ** **

FENNEL-STUFFED POTATOES (Tuesday)

Makes 4 servings

Preparation time: 20 minutes

Cooking time: 1 hour, 20 minutes

INGREDIENTS

2 large baking potatoes, about 1 1/2 pounds total

1 tablespoon olive oil, plus additional for brushing potatoes

1 1/2 cups fennel (1/2-inch dice)

1/2 cup onion, chopped

1 clove garlic, minced

1/2 cup zucchini (1/4-inch dice)

2 tablespoons chopped pine nuts

1 tablespoon chopped fresh basil

Coarse salt to taste

1/4 cup low-sodium vegetable broth

2 teaspoons chopped fennel fronds (green part)

1/4 teaspoon ground black pepper

1/3 cup low-fat Swiss cheese, shredded and divided

Heat oven to 400 degrees. Scrub potatoes; pierce skin in several places. Bake them about 1 hour; cool.

Meanwhile, in a medium nonstick skillet, heat oil on medium-high. Add fennel, onion and garlic; cook 2 minutes, stirring, or until softened. Add the zucchini and cook, stirring, 1 minute longer. Stir in the chopped pine nuts and basil. Remove from heat; set aside.

When the potatoes are cool, cut in half lengthwise. Scoop out the potato pulp, leaving 1/4 inch of flesh in the potato skin. Brush the insides of the potato shells lightly with olive oil and season with salt, if desired; set aside. In a medium bowl, place 1 cup pulp. Add broth, fennel fronds and black pepper. Mash until almost smooth. Stir in reserved vegetables and all but 2 tablespoons cheese. Divide the filling mixture into the 4 prepared potato shells. Heat in the oven 20 more minutes or until heated through. Remove from oven and sprinkle tops of potatoes with remaining cheese. (Adapted from “Nutrition Twins Veggie Cure,” Tammy Lakatos Shames and Lyssie Lakatos; Skirt! Books, 2014.)

Per serving: 237 calories, 8 grams protein, 8 grams fat (28 percent calories from fat), 1.4 grams saturated fat, 37 grams carbohydrate, 3 milligrams cholesterol, 53 milligrams sodium, 4 grams fiber.

** ** **

LINGUINE WITH TOMATOES AND ARTICHOKES (Wednesday)

Makes 4 servings

Preparation time: 10 minutes

Cooking time: about 15 minutes, plus linguine

INGREDIENTS

8 ounces linguine

1 teaspoon olive oil

1 1/2 teaspoons minced garlic

1 (14 1/2-ounce) can chopped Italian-style tomatoes, lightly drained

1 (12-ounce) jar marinated quartered artichokes

1/4 cup water

Crumbled reduced-fat herb feta cheese for garnish

Cook linguine according to package directions; drain. Meanwhile, heat oil in large nonstick skillet over medium. Add garlic; cook about 1 minute. Stir in tomatoes; cook 5 minutes, stirring occasionally. Drain artichokes; reserve 1/4 cup marinade. Add artichokes to tomato mixture; cook 2 minutes. Stir in water and reserved marinade. Reduce heat to low; cover and simmer 5 minutes or until mixture is hot and bubbly. Spoon linguine into a warmed serving bowl. Add tomato-artichoke mixture; toss to coat. Garnish with cheese. Serve immediately.

Per serving: 299 calories, 8 grams protein, 8 grams fat (22 percent calories from fat), 0.3 gram saturated fat, 53 grams carbohydrate, no cholesterol, 405 milligrams sodium, 5 grams fiber.