7 Day Menu Planner for 10/29/2006

Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by e-mail at menuplanner@mindspring.com. The Menu Planner is also accessible online at www.7daymenuplanner.com.

by Susan Nicholson

SUNDAY (Family) -- The whole family will enjoy YELLOW CHICKEN CURRY (see recipe), a Thai recipe. Serve the delicious curry with JASMINE RICE and SNOW PEAS, along with BREAD STICKS. For dessert, fat-free VANILLA ICE CREAM topped with toasted COCONUT is a fine finish.

PLAN AHEAD: Save enough curry, rice and coconut for Monday. Save enough ice cream for Thursday.
TIP: To toast coconut, spread on a baking sheet and bake at 350 degrees for 5 to 8 minutes or until golden.
SHOPPING LIST: light coconut milk, red curry paste, curry powder, boneless, skinless chicken breasts, Yukon gold potatoes, onion, fish sauce or soy sauce, sugar, jasmine rice, snow peas, bread sticks, fat-free vanilla ice cream, coconut.

MONDAY (Heat and Eat) -- Dinner will be ready as soon as you heat the leftover CURRY and RICE. Serve it with GREEN BEANS. Dessert is APRICOTS topped with leftover TOASTED COCONUT.

PLAN AHEAD: Save enough green beans for Thursday.
SHOPPING LIST: green beans, apricots.

TUESDAY (Meatless) -- Wrap up a no-meat dinner with CORN AND BLACK BEANS WRAPS. Heat oven to 350 degrees. In a bowl, mix together 1 (15-ounce) can rinsed black beans, 1 (11-ounce) can rinsed Mexicorn, 1/2 cup shredded reduced-fat Monterey Jack cheese, 1/4 cup chopped fresh cilantro and 1/4 cup salsa. Spoon one-fourth of bean mixture down center of each (of 4) 8- to 10-inch fat-free flour tortillas. Wrap each in foil; place on baking sheet and bake 10 minutes or until thoroughly heated and cheese is melted. Serve with extra salsa and reduced-fat sour cream.

Add a sliced AVOCADO SALAD (on lettuce). For dessert, make instant BANANA PUDDING with 1 percent milk and add a sliced banana for a flavor boost.

SHOPPING LIST: canned black beans, canned Mexicorn, shredded reduced-fat Monterey Jack cheese, fresh cilantro, salsa, fat-free flour tortillas, reduced-fat sour cream, avocado, lettuce, instant banana pudding, 1 percent milk, bananas.

WEDNESDAY (Express) -- Make the "what's for dinner" question easy to answer with a refrigerated ready-to-heat YANKEE POT ROAST (or another pot roast). Serve the tender beef with packaged MIXED GREENS and WHOLE-WHEAT BREAD. Dessert is FRESH PINEAPPLE.

SHOPPING LIST: refrigerated ready-to-heat Yankee or another pot roast, packaged mixed greens, whole-wheat bread, fresh pineapple.

THURSDAY (Kids) -- Let the kids help prepare GRILLED CHEESE SANDWICHES tonight. Serve with CHERRY TOMATO HALVES and their favorite DIP and leftover GREEN BEANS. A scoop of leftover VANILLA ICE CREAM is a cool dessert.

SHOPPING LIST: bread and cheese for sandwiches, cherry tomatoes, dip.

FRIDAY (Budget) -- Lasagne is always a lower-cost meal, and SOUTHWESTERN LASAGNE (see recipe) is the star tonight. Serve with a LETTUCE WEDGE and GARLIC BREAD. Sprinkle some nutmeg over CHUNKY APPLESAUCE for dessert.

SHOPPING LIST: deli roasted chicken, lime, chili powder, pepper, onion, garlic, canola oil, salsa, canned chili with beans, canned chopped green chilies, corn tortillas, reduced-fat Mexican four-cheese blend (such as Sargento), lettuce, garlic bread, nutmeg, chunky applesauce.

SATURDAY (Easy Entertaining) -- For a special meal for guests, BALSAMIC HONEY-GLAZED LAMB CHOPS (see recipe) fills the bill. Serve the chops with your RICE PILAF and BABY CARROTS. Add a BIBB LETTUCE SALAD and SOURDOUGH BREAD. Buy FRUIT TARTS for dessert.

SHOPPING LIST: shoulder or rib lamb chops, olive oil, dried thyme, black pepper, salt, balsamic vinegar, honey, fresh pears, ingredients for rice pilaf, baby carrots, Bibb lettuce, sourdough bread, fruit tarts.

THE RECIPES

YELLOW CHICKEN CURRY (Sunday)

Makes 8 servings

Preparation time: 20 minutes

Cooking time: about 40 minutes

2 (14-ounce) cans light coconut milk

2 1/2 cups water

4 tablespoons red curry paste

1 tablespoon curry powder

3 boneless, skinless chicken breasts, cut into thin strips (about 1 1/4 pounds)

3 medium Yukon gold potatoes, peeled and cut into quarters

1 large onion cut into quarters

1/3 cup fish sauce or soy sauce

1 tablespoon sugar

In a large pot, combine milk and water; bring to boil. Reduce heat; add curry paste and curry powder and mix well. Add chicken and potatoes and cook 5 minutes. Reduce heat to low and add onion, fish or soy sauce and sugar. Simmer, covered, 30 minutes or until potatoes are tender and chicken is cooked through, stirring occasionally. (Adapted from "Lemongrass & Limes" by Naam Pruitt; Favorite Recipes Press, $26.50.)

Per serving: 198 calories, 18 grams protein, 6 grams fat (28 percent calories from fat), 3.6 grams saturated fat, 17 grams carbohydrate, 41 milligrams cholesterol, 1,148 milligrams sodium, 2 grams fiber.

SOUTHWESTERN LASAGNE (Friday)

Makes 6 servings

Preparation time: 20 minutes; standing time: 10 minutes

Cooking time: less than 45 minutes

2 cups shredded deli roasted chicken

1 tablespoon fresh lime juice

1 1/2 teaspoons chili powder

1/4 teaspoon pepper

1 tablespoon canola oil

1 small chopped onion

2 minced cloves garlic

2 cups mild to medium salsa

1 (15-ounce) can chili with beans

1 (4-ounce) can chopped green chilies

9 corn tortillas (6-inch)

1 (8-ounce) packaged reduced-fat Mexican four-cheese blend (such as Sargento)

Heat oven to 350 degrees. In a medium bowl, combine chicken, lime juice, chili powder and pepper; mix well. Let stand 5 minutes; set aside. Heat oil on medium-high until hot; add onion and garlic and cook 4 minutes or until softened. Add salsa, chili with beans and green chilies; reduce heat and simmer 3 to 4 minutes. Line the bottom of a 7-by-11-inch baking dish with 3 tortillas; layer with half the chili mixture, half the chicken mixture and one-third the cheese. Repeat layers; top with remaining tortillas. Sprinkle with remaining cheese on top. Bake 25 to 30 minutes; let stand 5 minutes before serving.

Per serving: 382 calories, 30 grams protein, 16 grams fat (39 percent calories from fat), 6.6 grams saturated fat, 27 grams carbohydrate, 74 milligrams cholesterol, 962 milligrams sodium, 5 grams fiber.

BALSAMIC HONEY-GLAZED LAMB CHOPS (Saturday)

Makes 8 servings

Preparation time: 15 minutes

Cooking time: about 15 minutes

8 shoulder or rib lamb chops (about 2 pounds)

1 tablespoon olive oil

1 1/2 teaspoons dried thyme

1 1/2 teaspoons coarse ground black pepper

1/2 teaspoon salt

1/2 cup balsamic vinegar

1/2 cup honey

4 small fresh pears, cored and cut into 10 slices each

Brush chops with oil and sprinkle with thyme, pepper and salt. Heat a large nonstick skillet on medium-high. Cook chops 10 minutes, turning once. In another large skillet, combine vinegar and honey; bring to boil. Add pears to simmering vinegar mixture, turning to coat. Cook 3 minutes or until pears are glazed and just tender. Place browned chops into mixture. Turn chops every minute to glaze with sauce. Cook to desired doneness. Serve chops with glazed fruit and drizzle with sauce.

Per serving: 276 calories, 20 grams protein, 8 grams fat (26 percent calories from fat), 2.7 grams saturated fat, 32 grams carbohydrate, 65 milligrams cholesterol, 209 milligrams sodium, 2 grams fiber.