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05/05/2013

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

Tell your mother to relax because her admirers have made CURRIED CHICKEN SALAD for her special day. In a medium bowl, mix 1/2 cup low-fat mayonnaise, 1/4 cup mango chutney (from a jar) and 1 teaspoon curry powder until well-blended. Add 2 cups cooked chicken breast chunks (or chicken from a 12-ounce drained can), 1 apple (cored, unpeeled and chopped), 1 cup halved seedless green grapes, 1/4 cup minced red onion and 1/4 cup chopped walnuts. Toss gently to mix and coat; spoon onto a bed of salad greens.

Serve with steamed FRESH ASPARAGUS and BREAD STICKS. She'll increase your allowance when she sees the STRAWBERRIES WITH BALSAMIC SYRUP (see recipe) you have prepared for dessert.

PLAN AHEAD: Give Mom a bonus and make enough chicken salad for Monday. Save enough asparagus and some strawberries for Monday as well.
Check out the recipe for this day!

Express MONDAY
Take it easy tonight and enjoy Sunday's leftovers in CHICKEN SALAD SANDWICHES. Spread it on whole-grain bread and add lettuce on top. Arrange sliced HARD-COOKED EGGS and TOMATO WEDGES on each plate. Squeeze a lemon over the leftover ASPARAGUS and serve it cold or at room temperature. Leftover FRESH STRAWBERRIES topped with light whipped cream is dessert.

Kids' TUESDAY
Do you remember Girl Scout Days and treats like CAMPFIRE HOT DOGS? Brown 1/2 pound lean ground beef on medium-high heat 4 minutes or until no longer pink; drain. Add 2 cups red pasta sauce and 1 (15- to 19-ounce) can vegetarian baked beans. Bring to a boil. Reduce heat to low and simmer 5 minutes.

Meanwhile, cook 8 hot dogs (read the label for the ones with the least sodium and fat) and arrange them in whole-grain hot dog buns. Spoon the beef mixture over the hot dogs and garnish with shredded cheddar cheese. Serve with BAKED CHIPS and STEAMED CARROTS. Slurp a frozen FRUIT JUICE BAR for dessert.

Meatless WEDNESDAY
We didn't miss meat because we ate CHEESE RAVIOLI WITH TOMATO SAUCE for dinner. Cook 12 to 16 ounces refrigerated cheese ravioli according to directions. Meanwhile, in a large bowl, combine 1 (16-ounce) can rinsed reduced-sodium chickpeas (or garbanzo beans), 1 cup halved grape tomatoes, 1 tablespoon olive oil, 1 tablespoon dried basil, 1/2 teaspoon minced garlic and 1/8 teaspoon coarse salt; mix well. Add the cooked ravioli to the tomato mixture; toss gently to mix and coat. Serve immediately.

Accompany the meal with a ROMAINE SALAD and GARLIC BREAD. FRESH PINEAPPLE is good for dessert.

Budget THURSDAY
You can't help saving money with ITALIAN VEGETABLE AND BEEF SOUP (see recipe). Serve the soup with a SPINACH SALAD topped with fresh sliced mushrooms. Add WHOLE-GRAIN ROLLS. For dessert, RED AND GREEN GRAPES go down easy.

PLAN AHEAD: Save enough soup for Friday.
Check out the recipe for this day!

Heat and Eat FRIDAY
Serve leftover SOUP for dinner and take advantage of its even better day-after flavor. Add a packaged GREEN SALAD and CRUSTY BREAD. Make a CHOCOLATE BANANA PARFAIT for dessert by layering chocolate pudding with bananas and vanilla wafers.

Entertaining SATURDAY
Invite guests for JERK-SEASONED PORK CHOPS (see recipe). Serve with packaged YELLOW RICE.

Add FIESTA BEANS AND CORN. Mix together canned rinsed reduced-sodium black beans with canned drained Mexicorn. Add a splash of fresh lime juice and chopped cilantro. Season to taste with coarse salt and pepper. Serve with WHOLE-GRAIN ROLLS. Dessert is CITRUS COOKIE CLOUDS. Top sugar cookies with a mixture of equal amounts of fat-free whipped topping (thawed) and reduced-fat sour cream. Put fresh orange sections on top.

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.