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11/04/2012

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

With the title of BEEF POT ROAST (see recipe), you won't need any other words to describe the family meal. Serve the beef and vegetable dish with MIXED GREENS and CRUSTY BREAD. Buy a PEACH COBBLER for dessert and top it with light WHIPPED CREAM.

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

Heat and Eat MONDAY
Use the beef leftovers for STUFFED BAKED POTATOES. Combine some of the heated leftover chopped beef, vegetables and gravy, and spoon it over split baked potatoes. Serve your simple meal with a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Warm the leftover COBBLER for dessert and top it with fat-free VANILLA ICE CREAM.

PLAN AHEAD: Save some ice cream for Tuesday.

Meatless TUESDAY
Try TOMATO AND BEAN SOUP PROVENCAL for a delicious no-meat meal. Heat 2 teaspoons olive oil in a Dutch oven on medium; add 2 cloves minced garlic and cook 2 minutes. Add 1 (14.5-ounce) can no-salt-added undrained diced tomatoes with Italian herbs, 1 1/4 cups water, 1 (14-ounce) can fat-free chicken broth and 1/4 teaspoon crushed red pepper; bring to boil. Reduce heat; simmer, uncovered, 10 minutes. Stir in 1 (16-ounce) can reduced-sodium rinsed white beans and heat through. Stir in 1 (5- or 6-ounce) package coarsely chopped baby spinach leaves and heat until wilted. Ladle into shallow bowls; garnish with chopped fresh basil or flatleaf parsley and freshly grated parmesan cheese.

Alongside, add EGG SALAD SANDWICHES (on whole-grain toast) layered with LETTUCE AND TOMATOES. Leftover ICE CREAM with CHOCOLATE SAUCE is your dessert.

Express WEDNESDAY
Serve SPANISH-STYLE EGGS for a quick meal. Heat 1 tablespoon canola oil in a large nonstick skillet on medium. Cook 1/2 cup chopped onion and 1/2 cup chopped red bell pepper 5 minutes, or until softened. Add 1 cup chopped tomato and 6 lightly beaten eggs. Stir over low heat until eggs are set. Alongside, add HASH-BROWNED POTATOES (frozen), a packaged GREEN SALAD and toasted WHOLE-WHEAT ENGLISH MUFFINS to round out the meal. For dessert, make instant CHOCOLATE PUDDING with 1 percent milk.

Kids' THURSDAY
Call the kids for PITA BURGERS. Stuff whole-grain pitas with (frozen) hot veggie burgers (cut to fit), chopped lettuce and tomatoes. The kids will also want reduced-fat sour cream and guacamole with their burgers. SLICED APPLES make a crunchy dessert.

Budget FRIDAY
Be frugal and serve PASTA WITH MUSHROOMS AND PEAS (see recipe) tonight. Add a packaged CAESAR SALAD and WHOLE-GRAIN BREAD. For dessert, PEARS are easy.
Check out the recipe for this day!

Entertaining SATURDAY
Our guests requested the recipe for BAKED FISH WITH BLACK BEANS AND TOMATOES (see recipe), and your guests will, too. Serve the pretty, flavor-packed entree with RED POTATO SLICES WITH LEMON. Heat oven to 425 degrees. Coat a 9-by-13-inch dish with cooking spray. In a large bowl, combine 2 pounds thinly sliced medium or large red potatoes, 3 tablespoons olive oil, 1 thinly sliced lemon (discard ends and seeds), 2 cloves minced garlic, 1/4 cup chopped flatleaf parsley, 1 teaspoon coarse salt and 1/4 teaspoon coarsely ground black pepper. Toss gently and spread mixture in an even layer in dish. Roast 1 hour, gently turning with a spatula every 20 minutes, or until potatoes are crisp and golden and lemon skins are shriveled. (Adapted from "Fine Cooking Thanksgiving Cookbook," Fine Cooking editors; Taunton Press, 2012.) Add a ROMAINE SALAD and SOURDOUGH BREAD. Buy a LEMON PIE for dessert.

Check out the recipe for this day!

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