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11/11/2012

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 fall in the air, the aroma of PORK CHOPS WITH ACORN SQUASH (see recipe) is perfect for a family gathering. Serve the chops with GREEN PEAS (frozen), a ROMAINE SALAD and RYE BREAD. For dessert, PUMPKIN BARS WITH VANILLA FROSTING (see recipe) are a fall treat.

PLAN AHEAD: Save enough bars for Tuesday. Save some peas for Thursday and bread for Friday.
Check out the recipe for this day!

Kids' MONDAY
Kids and adults alike will lap up CHILI PIZZA. Heat oven to 400 degrees. Brown 1 pound lean ground beef until it's no longer pink; drain. Stir in 1 (1.25-ounce) package 30 percent-less-sodium mild chili seasoning mix, 1 (14.5-ounce) can no-salt-added diced tomatoes and 1 (15-ounce) can undrained reduced-sodium pinto beans. Simmer 5 minutes. Arrange 8 burrito-size tortillas on a 12-inch pizza pan, overlapping edges as necessary. Spoon beef mixture onto tortillas. Sprinkle evenly with 2 cups shredded 50 percent reduced-fat cheddar cheese. Bake 5 to 10 minutes or until cheese melts. Garnish with sliced black olives, if desired. Slice and serve.

Add CELERY AND CARROT STICKS. Slice KIWIFRUIT for dessert.

Meatless TUESDAY
Make a simple no-meat dinner featuring LENTIL SOUP (canned) and GRILLED CHILI-CHEESE SANDWICHES ON WHOLE-GRAIN BREAD. Drain a 4-ounce can of whole green chilies; pat dry. On each sandwich, place 1 chili between 2 slices cheese (any kind). Grill in a skillet or on a grill. Add a SPINACH SALAD. Serve the leftover PUMPKIN BARS for dessert.

Budget WEDNESDAY
EASY CASSOULET is a budget-friendly meal. Cut 1 (12-ounce) pork tenderloin in half lengthwise, then crosswise into chunks about 1 inch wide. Heat 1 tablespoon canola oil in a large nonstick skillet on medium. Brown pork in oil with 1 small chopped onion. Add 3 cloves minced garlic and 12 ounces reduced-fat turkey kielbasa (cut into 1/2-inch slices). Cook 5 minutes, stirring occasionally. Add 2 (15-ounce) cans reduced-sodium rinsed white beans, 1 teaspoon dried thyme, 1/2 cup no-salt-added canned tomato sauce, 1 cup fat-free chicken broth, coarse salt and pepper, and hot pepper sauce to taste. Cover and cook 5 minutes; stir occasionally. Remove lid and cook 2 minutes or until slightly thickened. Serve in shallow soup plates.

Serve the easy dish with MIXED GREENS and BAGUETTES. Enjoy PEACHES for dessert.

Family THURSDAY
On Thanksgiving, I think of my childhood days in Virginia when my family always attended the football game between Virginia Military Institute and Virginia Tech. This year we'll be in Atlanta, watching football on TV and feasting on TURKEY BREAST WITH SWEET AND SAUERKRAUT DRESSING (see recipe) instead of ham biscuits and Brunswick stew. Of course, we'll have bread DRESSING, MASHED POTATOES, leftover GREEN PEAS, CRANBERRIES and DINNER ROLLS. To end a perfect meal, we'll enjoy a small piece of PECAN PIE for dessert and then take a very long walk.

PLAN AHEAD: Save enough turkey, sauerkraut and potatoes for Friday; save enough pie for Saturday.
Check out the recipe for this day!

Heat and Eat FRIDAY
What's better, the dinner or the leftovers from Thanksgiving? With GRILLED TURKEY REUBENS on the menu, it's a toss-up. Coat 8 slices leftover rye bread with cooking spray. Lay 4 slices, coated side down, in a large nonstick skillet. Spread 1 teaspoon low-fat mayonnaise on each slice, along with 1 slice Swiss cheese, 1/4 cup leftover sauerkraut and sliced turkey. Top with remaining bread, coated side up. Grill until the bread is browned on both sides and cheese has melted.

Serve with POTATO PATTIES made from leftover mashed potatoes. Into the potatoes, stir 1 lightly beaten egg; mix well. Shape into patties; coat with flour and cooking spray. Brown in a nonstick skillet until heated through. Add DILL PICKLES on the side. Keep dessert light with PEARS.

Entertaining SATURDAY
Invite guests for your GRILLED LAMB CHOPS. Serve with QUINOA PILAF. Heat 1 tablespoon olive oil in a nonstick skillet on medium; add 1/4 cup diagonally sliced green onions, 1/2 cup diced carrots, and 1/4 cup each diagonally sliced celery and diced red bell pepper. Cook 5 minutes or until softened. Mix with hot quinoa and add coarse salt and pepper to taste.

Add GREEN BEANS, a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS to the meal. Slice the leftover PIE for dessert and garnish it with light whipped cream.

TIP: To prepare quinoa: Rinse 2 cups quinoa for 2 minutes; combine with 4 cups water. Cover and bring to a boil; simmer 20 minutes. Fluff with fork.

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