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11/15/2009
Plan your meals a week at a time or pick and choose your favorites. Each meal comes with a handy shopping list. Bon Appetite!

Family SUNDAY

The wonderful aromas of SEASONED PORK ROAST will draw the family to the table in no time. Heat oven to 350 degrees. Rub all surfaces of a 2- to 3-pound boneless pork loin roast with 25 percent less-sodium seasoned salt, dried thyme and dried oregano. Place in a shallow roasting pan and bake 20 minutes per pound or until internal temperature is 150 to 155 degrees. Remove from oven; let stand 10 minutes before slicing. Serve with MASHED SWEET POTATOES (refrigerated). Add frozen tiny GREEN PEAS, a packaged CAESAR SALAD and MULTIGRAIN ROLLS. For dessert, scoop fat-free STRAWBERRY ICE CREAM.

PLAN AHEAD: Save enough pork for Monday; save enough ice cream for Tuesday.


Heat and Eat MONDAY
Use the Sunday leftovers for PORK A LA KING (see recipe). Serve it over CORNBREAD SQUARES (from a mix). Add fresh BROCCOLI SPEARS and a SLICED ORANGE AND GRAPEFRUIT SALAD on LETTUCE. Make instant BUTTERSCOTCH PUDDING with 1 percent milk for dessert.
Check out the recipe for this day!

Meatless TUESDAY
RAVIOLI WITH SPINACH AND GOAT CHEESE (see recipe) makes a delicious no-meat dinner. Serve it with MIXED GREENS and diced, dried CRANBERRIES along with GARLIC BREAD. Leftover ICE CREAM is a good dessert.
Check out the recipe for this day!

Express WEDNESDAY
It's a busy week, so make MEATBALL SOUP for a quick dinner. Combine 1 (16-ounce) package frozen vegetables, 2 cups water, 1 (14-ounce) can low-sodium beef broth, 1 (14.5-ounce) can diced tomatoes with roasted garlic and 3/4 cup any medium pasta. Bring to boil; reduce heat and simmer 8 minutes or until pasta is just tender.

Meanwhile, microwave 1 (16-ounce) package frozen fully cooked beef meatballs according to directions. Add meatballs to soup; simmer 3 minutes or until meatballs are heated through. Serve with packaged GREENS and CRACKERS. Try PEARS for dessert.


Family THURSDAY
Enjoy all your family's traditional favorites, including TURKEY, DRESSING, GRAVY, MASHED POTATOES, GREEN BEANS and CRANBERRIES, as you gather for Thanksgiving. For a special dessert this year, PUMPKIN-GINGER PIE WITH GOLDEN MARSHMALLOW TOPPING (see recipe) will win everyone's approval. After the meal, take a very long walk.

PLAN AHEAD: Save enough pie for Friday.
Check out the recipe for this day!

Budget FRIDAY
For a low-cost change of pace, make SURIMI ROLLS for a casual meal. In a large bowl, mix together 1 pound imitation crab meat (surimi), 1/2 cup low-fat mayonnaise, 3/4 cup chopped celery, 1 teaspoon dried tarragon, 1 tablespoon each Dijon mustard and olive oil until well-blended. Cover and refrigerate at least 1 hour. (Adapted from Family Circle magazine.) When ready to serve, spoon into whole-wheat hot dog buns. Serve with frozen OVEN FRIES and a LETTUCE WEDGE. Slice the leftover PIE for dessert. Tip: If available, use hot dog buns that are split on the top.

Entertaining SATURDAY
Serve your friends LEMON-OREGANO LAMB CHOPS for a company-worthy meal. In a large reusable plastic bag, combine 2 tablespoons fresh lemon juice, 1 teaspoon extra-virgin olive oil, 1/2 teaspoon dried oregano and 1 clove minced garlic. Add 8 (4-ounce) lamb loin chops (trimmed), 1/2 teaspoon salt and 1/4 teaspoon freshly ground black pepper. Turn to coat; seal and marinate at room temperature 15 minutes; turn occasionally. Remove lamb; discard marinade. Sprinkle lamb evenly with salt and pepper. Cook chops on medium-high heat on a grill pan or other pan, 3 minutes on each side or until desired doneness. (Adapted from Cooking Light magazine.) Serve with your ORZO PILAF, ASPARAGUS, a BOSTON LETTUCE SALAD and WHOLE-WHEAT ROLLS. For a light dessert, serve CHOCOLATE WAFER COOKIES along with SORBET.



Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. E-mail Susan at menuplanner@mindspring.com.







 
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