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02/06/2000
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
Surprise the family with your microwave cooking skills and serve them CLAY POT CHICKEN WITH WILD RICE PILAF (see recipe). Add a RED-TIP LETTUCE SALAD on the side along with SOURDOUGH ROLLS. For dessert, fat-free STRAWBERRY ICE CREAM topped with any BERRIES is good.

PLAN AHEAD: Save enough ice cream for Saturday.

TIP: Check your clay pot instructions to make sure it's microwave-safe.
Check out the recipe for this day!

Entertaining MONDAY
Be sweet to your valentine and serve PORK TENDERLOIN WITH CHERRY SAUCE (see recipe). Serve with ORZO tossed with a little olive oil and some STEAMED BABY CARROTS for your baby.

Make a VALENTINE CAKE for dessert. Prepare one of the reduced-fat cake mixes according to directions. Bake one layer in a square cake pan and the other in a round one. Halve the round layer. Place square layer on cake plate on the diagonal like a diamond (after all, this is Valentine's Day); place round halves next to "diamond" at top to form a heart shape. (Trim if necessary.) Cover with your own or store-bought vanilla frosting and decorate edges of heart with chocolate sprinkles. Be my valentine, cupcake.

PLAN AHEAD: Save enough cake for Tuesday.

TIP: If time permits, prepare and refrigerate the cherry sauce 1 to 2 days ahead.
Check out the recipe for this day!

Budget TUESDAY
RISOTTO WITH PEAS AND MUSHROOMS fits right into your budget. Cook 1 (10-ounce) package frozen tiny green peas according to directions; drain and set aside. Place 2 tablespoons margarine or butter and 1 small finely chopped onion in a 3-quart casserole; cover and microwave on high (100 percent power) 2 to 3 minutes or until onion is soft. Remove from microwave. Add 1 cup arborio or short-grain rice and stir to coat. Microwave 1 3/4 cups fat-free chicken broth on high, uncovered, 3 to 4 minutes until hot (do not boil). Stir broth into rice mixture. Cover and microwave on high 3 to 5 minutes or until boiling; stir. Re-cover and microwave on medium (50 percent power) 10 to 13 minutes or until rice is almost tender and most of the liquid is absorbed. Add 1/3 cup freshly grated Parmesan cheese, 1 (8-ounce) can rinsed and drained mushrooms and the cooked peas; stir gently and serve.

Accompany the creamy risotto with a GREEN SALAD and ITALIAN BREAD. Add leftover CAKE for dessert.

Meatless WEDNESDAY
A "bowl of red" always tastes good, especially this VEGETABLE CHILI (see recipe). Serve with MIXED GREENS and CORNBREAD from a mix. FRESH FRUIT is an easy dessert.

PLAN AHEAD: Save half the chili for Thursday.
Check out the recipe for this day!

Heat and Eat THURSDAY
Use leftover chili and make CHILI CHEESE BURRITOS. Heat leftover chili and mix in 2 (5-ounce) cans shredded chicken breast. Spoon mixture into burrito-size fat-free tortillas and top with shredded reduced-fat cheese. Roll and serve with a GREEN SALAD. For dessert, bring out the OATMEAL COOKIES and PEARS.

Express FRIDAY
For a quick meal we tried Stouffer's (or an other brand) BEEF STEW WITH ROASTED YUKON GOLD POTATOES. I found the 48-ounce frozen combination for 4 ($7.99) at one of the warehouse clubs and cooked it in the microwave. Add a packaged SALAD and WHOLE-WHEAT ROLLS for a complete meal. Instant BANANA PUDDING made with skim milk carries on the easy theme.

Entertaining SATURDAY
Wow your guests with SOLE AND SPINACH EN PAPILLOTE. Heat oven to 450 degrees. In a small nonstick skillet, heat 2 teaspoons olive oil over medium heat. Add 1/2 cup finely chopped shallots and cook, stirring, 3 to 5 minutes or until softened. Remove from heat and stir in 1 tablespoon coarse-grained mustard and 1 tablespoon sour cream. Season with salt and pepper to taste.

Place 4 (12-by-14-inch) pieces of parchment paper on your work surface. Mound 2 cups fresh, washed and dried spinach on one half of each piece of paper. Season with salt and pepper. Season 1 pound sole or flounder fillets (4 pieces) with salt and pepper and place on top of spinach. Spread shallot mixture over fish. Fold and pleat edges to seal. Place packets on baking sheet. Bake 15 minutes or until fish is opaque at center. Transfer to serving plates; serve with lemon wedges. Let each guest open a packet at the table.

Serve with STEAMED NEW POTATOES and GREEN BEANS. Add DINNER ROLLS. Leftover strawberry ICE CREAM with Pepperidge Farm (or another brand) BORDEAUX COOKIES is the sweet treat.

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