Seven-Day Menu Planner

Serve the combo with COLESLAW and WHOLE-GRAIN ROLLS. Splurge on CHOCOLATE LAYER CAKE and fat-free VANILLA ICE CREAM for dessert.

PLAN AHEAD: Prepare extra chicken and save enough cake for Monday. Save enough potato salad and coleslaw for Tuesday and enough ice cream for Saturday.

6/ 30

Heat-and-Eat MondayMake CHICKEN CAESAR SALAD with Sunday’s leftover chicken and a packaged Caesar salad. Top the salad with thin strips of the leftover chicken. Serve with BREAD STICKS. For dessert, slice the leftover CAKE and top with fresh STRAWBERRIES.

7/ 1

Express Tuesday

Stop off for your favorite BARBECUE (beef, pork or chicken) for a quick meal tonight. Spoon it on WHOLE-GRAIN SANDWICH ROLLS. Serve it with leftover POTATO SALAD and COLESLAW. A couple of fresh PLUMS make good dessert.

7/ 2

Budget Wednesday

Save some money by serving an economical BLT SANDWICH for dinner. Toast whole-grain bread, spread with low-fat mayonnaise and top with slices of bacon, lettuce and tomatoes. Add a DILL PICKLE on the side. Serve with OVEN FRIES (frozen). For dessert, make BANANA PUDDING complete with vanilla wafers and light whipped cream.

7/ 3

Meatless Thursday

Keep dinner simple with SUMMER PASTA (see recipe). On the side, add a LETTUCE WEDGE and top with sliced eggs and crumbled blue cheese. Add GARLIC BREAD.

For dessert, BERRY PARFAITS are pretty and delicious. Layer fresh strawberries, raspberries and blueberries in tall glasses and top with light whipped cream.

7/ 4

Kids Friday

Celebrate the Fourth of July like kids! Pile (any) BURGERS on the grill and serve them on WHOLE-GRAIN BUNS with all the trimmings such as TOMATOES, LETTUCE, MUSTARD, (low-fat) MAYONNAISE, KETCHUP, ONION and PICKLES. Add BAKED BEANS and deli MACARONI SALAD to the picnic. Let the kids help make the grand finale, PEACH MINI PIES (see recipe).

PLAN AHEAD: Save enough pies for Saturday.

7/ 5

Easy Entertaining Saturday

Invite guests for SNAPPER WITH PINEAPPLE SALSA. For the salsa, combine 1 1/2 cups coarsely chopped fresh pineapple, 1 1/2 tablespoons fresh lime juice, 1 tablespoon minced red onion, 1 tablespoon chopped fresh cilantro, 1 tablespoon tequila (if desired) and 1 teaspoon seeded and minced jalapeno pepper. Mix well. Heat oven to 450 degrees. Brush 4 (4- to 6-ounce) snapper fillets with canola oil. Add coarse salt and pepper to taste. Bake about 10 minutes (according to thickness) or until opaque throughout, turning halfway through cooking time. Serve with salsa.

Add packaged YELLOW RICE, steamed FRESH ZUCCHINI, a RED-TIP LETTUCE SALAD and BAGUETTES. For dessert, top leftover PEACH PIES with leftover ICE CREAM.

THE RECIPES

RICHMOND POTATO SALAD (Sunday)

Servings: Makes 8 servings

Preparation time: about 20 minutes

Cooking time: 15 minutes for potatoes

INGREDIENTS

16 small new potatoes

1 medium onion, minced

1 medium cucumber, peeled, seeded and diced

1/2 cup celery, diced

1/4 cup green bell pepper, minced

2 tablespoons minced fresh parsley

1/2 cup French dressing

2 teaspoons fresh lemon juice

1/2 cup low-fat mayonnaise

1/2 teaspoon coarse salt

Pepper to taste

Scrub potatoes and cook in boiling water for 15 minutes or until tender. Drain, cool slightly; peel and slice into salad bowl. Add onion, cucumber, celery, bell pepper and parsley; mix lightly. In a small bowl, combine French dressing, lemon juice, mayonnaise and salt; pour over vegetables while potatoes are still warm. Season with pepper. Mix well. Chill until ready to serve.

Per serving: 149 calories, 2 grams protein, 8 grams fat (49 percent calories from fat), 0.9 gram saturated fat, 18 grams carbohydrate, no cholesterol, 411 milligrams sodium, 2 grams fiber.

Dietary exchanges: 1 starch, 1 1/2 fat.

SUMMER PASTA (Thursday)

Servings: Makes 6 servings

Preparation time: 15 minutes

Cooking time: less than 10 minutes, plus pasta

INGREDIENTS

8 ounces angel-hair pasta

2 tablespoons cornstarch

1 (14-ounce) can vegetable broth, divided

1 teaspoon dried oregano

2 cloves garlic, minced

2 cups broccoli florets

2 medium carrots, sliced

1 medium onion, cut into wedges

1 medium tomato, diced

3 tablespoons freshly grated parmesan cheese

Cook pasta according to directions; drain and set aside. Mix cornstarch with 3/4 cup broth. In medium saucepan, mix remaining broth, oregano, garlic, broccoli, carrots and onion. Cover and cook on low for 5 minutes or until tender. Stir cornstarch mixture and add to vegetables. Cook and stir until mixture boils and thickens. Add tomato. Pour over pasta and toss to mix; sprinkle with cheese.

Per serving: 198 calories, 7 grams protein, 2 grams fat (7 percent calories from fat), 0.5 gram saturated fat, 39 grams carbohydrate, 2 milligrams cholesterol, 334 milligrams sodium, 3 grams fiber.

Dietary exchanges: 2 starch, 2 vegetable.

PEACH MINI PIES (Friday)

Servings: Makes 8 pies

Preparation time: 15 minutes

Baking time: 18 to 20 minutes

INGREDIENTS

2 ripe peaches, peeled, pitted and cut into 1/2-inch pieces

1/3 cup sugar

2 tablespoons cornstarch

1 teaspoon ground ginger

1 teaspoon fresh lemon juice

1 (14-ounce) package (2 crusts) refrigerated piecrusts (at room temperature)

1 egg beaten with 1 tablespoon water

Heat oven to 400 degrees. Toss peaches, sugar, cornstarch, ginger and lemon juice in a medium bowl; set aside. Unroll crusts on lightly floured surface. Using a 3-inch round cutter, cut out 8 rounds from each crust. Spoon 1 heaping tablespoon fruit filling onto center of 8 of the rounds. Moisten edges of each with egg wash. Top each with second dough round; press edges with fork to seal. Place pies, 2 inches apart, on ungreased baking sheets. Sprinkle tops with additional sugar if desired. Bake 18 to 20 minutes or until golden. Serve warm or at room temperature.

Per pie: 267 calories, 3 grams protein, 14 grams fat (44 percent calories from fat), 5.7 grams saturated fat, 36 grams carbohydrate, 29 milligrams cholesterol, 267 milligrams sodium, 1 gram fiber.

Dietary exchanges: 1 1/2 starch, 1 other carbohydrate, 3 fat.