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01/06/2013

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

Gather 'round the family table for HERBED LEG OF LAMB (see recipe). Serve it with TABBOULEH. Prepare 1 cup couscous according to package directions. Add 1/3 cup cider vinegar, 1/4 cup olive oil, 1/4 cup minced parsley, fresh mint to taste, and 1 to 2 teaspoons minced garlic. Stir in some chopped tomato and a peeled, seeded and chopped cucumber. Toss and serve.

On the side, add FRESH KALE and WHOLE-GRAIN ROLLS. Buy a CHERRY COBBLER for dessert.

PLAN AHEAD: Save enough lamb and cobbler for Monday.

TIP: Stir-fry the kale as you would stir-fry spinach, or just steam it.
Check out the recipe for this day!

Heat and Eat MONDAY
Use the leftover lamb in LAMB ENCHILADAS. Heat oven to 350 degrees. Heat 2 teaspoons canola oil in a nonstick skillet on medium; cook 1 clove minced garlic, 1/2 cup chopped green bell pepper and 1/4 cup chopped celery 5 minutes, or until softened. Add 2 cups chopped leftover lamb and cook 3 minutes, or until heated through. Warm 8 (6-inch) fat-free flour tortillas according to directions. Spoon lamb mixture into center of tortillas and roll. Place seam side down in an 8-by-11-inch baking dish coated with cooking spray. Top with 2 cups salsa. Cover tightly with foil. Bake 20 minutes. Uncover and top with 1/2 cup reduced-fat shredded Mexican-blend cheese and bake 5 minutes, uncovered, or until cheese melts. Garnish with reduced-fat sour cream and sliced green onions.

Serve with BROWN RICE. Warm the leftover COBBLER for dessert.

PLAN AHEAD: Cook enough rice for Tuesday.

Meatless TUESDAY
Stay warm with a big bowl of BLACK BEAN CHILI (see recipe) tonight. Serve the chili over leftover RICE. Garnish with minced and seeded pickled jalapeno peppers. Add a GREEN SALAD and CORNBREAD (from a mix). Fresh PINEAPPLE CHUNKS with shredded coconut make a good dessert.

PLAN AHEAD: Save enough coconut for Thursday.
Check out the recipe for this day!

Budget WEDNESDAY
Count the savings when you serve ORZO PILAF WITH PEAS (see recipe). Serve with a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. Fat-free CHOCOLATE ICE CREAM is an easy dessert.

PLAN AHEAD: Save enough ice cream for Thursday.
Check out the recipe for this day!

Kids' THURSDAY
Let the kids have fun with Phoenix friend and dietitian Michelle Dudash's TURKEY VEGETABLE OAT MINI MEATLOAVES. Heat oven to 375 degrees. Coat a 9-by-13-inch baking dish with nonstick foil. In a food processor, finely chop 1 (8-ounce) package crimini mushrooms; add to a large bowl. Repeat chopping with 1 small onion and 4 cloves garlic. In a large nonstick skillet, heat 1 tablespoon extra-virgin olive oil on medium. Add vegetables and cook 7 minutes, or until vegetables are softened and liquid has evaporated; set aside. To processor, add 1 cup rolled oats; process until fine. Whisk 2 eggs in large bowl. Add oats, 1 pound ground turkey (or lean ground beef), 3/4 cup red pasta sauce, cooked vegetables, 3 tablespoons red wine vinegar, 1 tablespoon Italian seasoning, 1/2 teaspoon coarse salt and 1/2 teaspoon pepper. Mix until blended.

Shape into 6 (4-by-2-inch) loaves. Place in baking dish. Spread each loaf with more red pasta sauce. Bake 25 minutes, or until internal temperature is 165 degrees. Let stand 5 minutes before serving. (Adapted from "Clean Eating for Busy Families," Michelle Dudash; Fair Winds Press, 2012.)

Serve with deli CARROT-RAISIN SALAD and MASHED POTATOES. Leftover CHOCOLATE ICE CREAM sprinkled with leftover coconut is good for dessert.

PLAN AHEAD: Buy enough carrot-raisin salad for Friday.

Express FRIDAY
Make a FOCACCIA SANDWICH WITH ARTICHOKES, FETA CHEESE AND TOMATOES. Cut focaccia sandwich-size. Top with sliced marinated artichokes, sliced tomatoes, crumbled feta cheese and lettuce. Serve with leftover CARROT-RAISIN SALAD. PEARS are dessert.

Entertaining SATURDAY
Invite friends for CHICKEN WITH OLIVES AND LINGUINE. Cook 8 ounces linguine according to directions; drain. Heat 1 tablespoon olive oil in a large nonstick skillet on medium. Place 1 pound well-trimmed boneless skinless chicken thighs in skillet; cook 2 to 3 minutes, or until browned. Turn; sprinkle with black pepper. Scatter 8 garlic cloves around chicken; cook 2 minutes or until browned, stirring garlic as needed. Add 1 medium red bell pepper (cut into 1/2-inch strips) and 1/4 cup pitted kalamata olives; sprinkle chicken and peppers with 1/4 cup fresh chopped parsley (or rosemary, oregano or other favorites). Pour 3/4 cup dry white wine (or chicken broth) into skillet. Bring to boil; reduce heat to low and simmer, covered, about 20 minutes or until chicken is cooked through. Place drained pasta in serving bowl. Spoon chicken and peppers over pasta. Stir 2 teaspoons balsamic vinegar into skillet. Bring to boil; pour over chicken and pasta. Garnish with any fresh herbs. Serve with ROMAINE and CRUSTY BREAD. Buy FRUIT TARTS for dessert.

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