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11/01/2009
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

Serve the family your BAKED HAM today. Alongside, add SWEET POTATO-LEEK CASSEROLE (see recipe). Serve with GREEN BEANS, MIXED GREEN SALAD and WHOLE-WHEAT ROLLS. Enjoy a piece of APPLE PIE for dessert.

PLAN AHEAD: Save enough ham and pie for Monday.
Check out the recipe for this day!


Heat and Eat MONDAY
Make BAKED ROTINI WITH HAM (see recipe) using some of the leftovers. Serve it with a SPINACH SALAD and ITALIAN BREAD. Slice some leftover PIE for dessert.
Check out the recipe for this day!

Express TUESDAY
You can get CHICKEN, BROCCOLI AND MUSHROOMS WITH BROWN RICE on the table in a hurry. Heat oven to 375 degrees. Stir 1 (18.3-ounce) carton garden broccoli soup (such as Campbell's V8 or another brand), 1 cup instant brown rice, 1/4 cup water, 1 1/2 cups fresh sliced mushrooms and 1 medium finely chopped onion together in a 2-quart shallow baking dish. Top with 1 pound boneless, skinless chicken breasts. Sprinkle the chicken with paprika and black pepper. Cover with foil; bake 45 minutes or until the chicken is cooked through and the rice is tender. Serve with a packaged GREEN SALAD and MULTIGRAIN ROLLS. PLUMS are your dessert.

Meatless WEDNESDAY
PENNE ALLA VODKA is a good reason to skip meat tonight. Cook 1 (12-ounce) package mini-penne pasta as directed. Meanwhile, slice a large sweet onion, 2 medium zucchini and 1/3 cup fresh basil leaves. Heat 2 teaspoons olive oil in a large nonstick skillet on medium-high; cook onion 2 minutes. Add zucchini; cook 3 more minutes or until just tender. Add a 24- to 26-ounce jar vodka pasta sauce to skillet to heat. Drain pasta; toss with sauce mixture and basil. (Adapted from Woman's Day magazine.) Serve with a LETTUCE WEDGE and GARLIC BREAD. Make instant BUTTERSCOTCH PUDDING with 1 percent milk, for dessert. Top with fat-free whipped cream.

Budget THURSDAY
ASIAN BARBECUE CHICKEN THIGHS AND BROCCOLI SLAW (see recipe) makes a fine low-cost dinner. Serve it with JASMINE RICE and BREAD STICKS. Sliced KIWIFRUIT is your dessert.
Check out the recipe for this day!

Kids' FRIDAY
The kids will want FISH TACOS for dinner tonight. Bake 1 (11- to 12-ounce) package frozen, baked, breaded fish sticks according to directions. Cut in half crosswise.

Meanwhile, in a medium bowl stir together 3 tablespoons low-fat mayonnaise and 1 teaspoon lime juice. Add 1 1/2 cups packaged coleslaw mix; toss to coat. Spoon some of the mixture into a warmed taco shell (8 shells total). Add fish; top with MANGO SALSA. (Adapted from "Supermarket Shortcuts," Jan Miller, Tricia Laning, Lois White; Wiley Publishing, $19.95.) Serve with PINTO BEANS. For dessert, you'll hear cheers for fat-free CHOCOLATE ICE CREAM, topped with STRAWBERRIES.

PLAN AHEAD: Save enough ice cream and strawberries for Saturday.


Entertaining SATURDAY
Treat special guests to FLAT IRON STEAKS WITH PAPRIKA CUMIN SAUCE. Heat a large nonstick skillet on medium until hot. Place 2 (8-ounce) steaks in skillet; cook 14 to 18 minutes for medium-rare (145 degrees) to medium-doneness (160 degrees), turning occasionally. Transfer to carving board; keep warm. Add 1 cup low-sodium beef broth, 2 tablespoons tomato paste, 1/2 teaspoon paprika, 1/4 teaspoon cumin and 1/8 teaspoon garlic powder to skillet. Cook and stir 2 to 3 minutes on medium until browned bits in skillet are dissolved and sauce is smooth and slightly thickened. Remove from heat; whisk in 1 tablespoon butter. Carve steaks into slices; serve with sauce. Add CORN-ON-THE-COB and a ROMAINE SALAD. For dessert, top ANGEL FOOD CAKE with leftover ICE CREAM and STRAWBERRIES.

Tip: According to experts, flat iron steaks have a tendency to "puff" or expand in the center as they cook. Medium-rare (145 degrees) to medium-doneness (160 degrees) guarantees best results. Your meat thermometer is your friend. Use it!



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







 
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