Seven-Day Menu Planner

PLAN AHEAD: Save enough chicken and raspberry sauce for Monday. Save enough cake for Wednesday.

TIP: Use a 5- to 7-pound chicken for plenty of leftovers.

2/ 18

Budget Monday

A good way to save money is to prepare CHICKEN AND POTATOES AU GRATIN (see recipe) using leftover chicken. On the side, HARVARD BEETS (such as Aunt Nellie’s) are good. Add a GREEN SALAD and SOURDOUGH BREAD. For dessert, spoon leftover RASPBERRY SAUCE over fat-free VANILLA ICE CREAM.

PLAN AHEAD: Save one casserole for Wednesday.

2/ 19

Express Tuesday

TACO NIGHT gets dinner on the table in a hurry. Follow the directions on any reduced-sodium taco seasoning mix and fill the taco shells with the mixture. Top the tacos with shredded lettuce, chopped tomatoes and diced avocados. Serve with vegetarian REFRIED BEANS. For dessert, make FLAN (from a mix).

2/ 20

Heat-and-Eat Wednesday

Take a break. All you have to do tonight is reheat Monday’s CHICKEN CASSEROLE and serve it with fresh BRUSSELS SPROUTS. Add WHOLE-GRAIN ROLLS. Dessert is leftover CAKE with SLICED PEACHES.

2/ 21

Kids Thursday

The kids always like SPAGHETTI AND MEATBALLS. Buy any meatballs and top the spaghetti with your own or another brand red pasta sauce. Sprinkle the combo with freshly grated PARMESAN CHEESE. Serve with GREEN BEANS and ITALIAN BREAD. Make instant CHOCOLATE PUDDING with 1 percent milk and stir in miniature marshmallows for a kid-pleaser.

2/ 22

Meatless Friday

I never cared that EGG SALAD SANDWICHES were low-cost because they’re so delicious. Make your own “salad” and reduce the saturated fat by using more cooked egg whites than yolks, along with low-fat mayonnaise and coarse salt and pepper to taste. I always add a little sweet pickle relish, too. Spread the egg salad on toasted whole-grain bread and top with lettuce and sliced tomatoes.

Add canned NAVY BEAN SOUP alongside. Fresh PINEAPPLE is good for dessert.

2/ 23

Easy Entertaining Saturday

Prepare KOREAN-GRILLED BEEF SKEWERS (see recipe) for your guests. Place the skewers on a bed of coleslaw mix for a pretty presentation. Add packaged LONG-GRAIN AND WILD RICE with SLICED SUMMER YELLOW SQUASH and CRUSTY BREAD.

For dessert, impress the crowd with VANILLA ORANGES with CHOCOLATE. Toss sliced and peeled oranges with sugar and a dash of pure vanilla extract. Scatter semisweet miniature chocolate chips on each serving.

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THE RECIPES

GLAZED SAGE-ROASTED CHICKEN (Sunday)

Makes 10 servings from a 5-pound bird

Preparation time: 15 minutes

Cooking time: 2 to 2 1/2 hours; standing time: 20 minutes

INGREDIENTS

1 (5- to 7-pound) roasting chicken, giblets removed

2 bunches fresh sage leaves

1 orange, sliced in quarters

1 (15.25-ounce) can apricot halves

1/2 cup orange juice concentrate

Heat oven to 350 degrees. Carefully slide your hand between skin and breast meat of chicken to loosen skin. Place 1 bunch sage leaves under skin. Place second bunch sage leaves and orange quarters into cavity of chicken. Tuck wing tips under and tie legs with kitchen string. Place on rack in roasting pan. Roast 2 to 2 1/2 hours or until thickest part of thigh registers 165 degrees.

Meanwhile, drain apricots; reserve 1 cup juice (see NOTE). Discard any remaining juice or store for another use. Mix apricot juice with orange juice concentrate; 1 hour into cooking time, pour mixture over chicken. Place apricots around chicken and continue roasting. Remove pan from oven, cover chicken loosely with foil and let stand 20 minutes before carving. Remove apricot halves and serve with chicken; skim fat from drippings and serve. Remove skin before eating.

NOTE: If necessary, add water to apricot juice to measure 1 cup.

Per serving (light meat): 241 calories, 33 grams protein, 4 grams fat (15 percent calories from fat), 1.1 grams saturated fat, 16 grams carbohydrate, 90 milligrams cholesterol, 81 milligrams sodium, 1 gram fiber.

Per serving (dark meat): 237 calories, 26 grams protein, 7 grams fat (28 percent calories from fat), 1.9 grams saturated fat, 16 grams carbohydrate, 139 milligrams cholesterol, 110 milligrams sodium, 1 gram fiber.

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CHICKEN AND POTATOES AU GRATIN (Monday)

Makes 8 servings (4 servings per casserole)

Preparation time: less than 15 minutes

Cooking time: 1 hour

INGREDIENTS

2 cups cooked chicken, chopped or shredded

2 pounds frozen hash-browned potatoes, thawed

2 (10 3/4-ounce) cans condensed reduced-fat, reduced-sodium cream of celery soup (such as Healthy Request)

1 cup reduced-fat sour cream

1 medium onion, chopped

2 cups shredded 50 percent reduced-fat sharp cheddar cheese, divided

Heat oven to 350 degrees. Coat two 8-by-8-inch baking dishes with cooking spray. In a large bowl, combine chicken, potatoes, soup, sour cream, onion and 1 cup cheese. Divide and spoon into each baking dish. Divide and sprinkle remaining cheese over each casserole. Cover and bake 40 minutes. Uncover and bake another 20 minutes or until bubbly and cheese is browned. Serve one casserole; cover and refrigerate second dish for another meal.

Per serving: 318 calories, 23 grams protein, 12 grams fat (33 percent calories from fat), 6.3 grams saturated fat, 32 grams carbohydrate, 64 milligrams cholesterol, 495 milligrams sodium, 3 grams fiber.

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KOREAN-GRILLED BEEF SKEWERS (Saturday)

Makes 4 servings

Preparation time: 15 minutes

Cooking time: 6 to 8 minutes; refrigerating time: 30 minutes

INGREDIENTS

1 pound boneless beef sirloin steak (see NOTE)

3 tablespoons reduced-sodium soy sauce

2 tablespoons sesame seeds, toasted

2 tablespoons light brown sugar

1 tablespoon water

1 teaspoon garlic powder

1 teaspoon ground ginger

1/2 teaspoon crushed red pepper

2 green onions, thinly sliced

Cut steak lengthwise into 1/4-inch strips. In a small bowl, mix remaining ingredients. Place steak in a large resealable plastic bag. Add marinade; turn to coat. Refrigerate 30 minutes. Remove steak from marinade; discard remaining marinade. Thread steak in zigzag fashion onto skewers. Broil or grill on medium-high 6 to 8 minutes.

NOTE: Freeze steak 20 minutes for easier slicing.

Per serving: 174 calories, 26 grams protein, 6 grams fat (32 percent calories from fat), 2 grams saturated fat, 3 grams carbohydrate, 65 milligrams cholesterol, 345 milligrams sodium, no fiber.