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01/15/2012

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

Make this SPICY ASIAN-MARINATED FLANK STEAK for the family. In a resealable bag, combine 2 tablespoons lower-sodium gluten-free soy sauce, 1 tablespoon fresh lime juice, 1 teaspoon each cayenne pepper and curry powder, 2 teaspoons minced fresh ginger, 1 1/2 teaspoons rice wine vinegar, 1 teaspoon each olive oil and dark sesame oil, 1 (8-ounce) can crushed pineapple in juice (drained) and 4 cloves minced garlic. Add 1 (1 1/2-pound) flank steak to bag. Refrigerate 24 hours, turning occasionally. Remove steak from bag; discard marinade. Grill steak 4 minutes on each side or until desired degree of doneness. Sprinkle with 1/4 teaspoon coarse salt; let stand 5 minutes. Cut steak diagonally across grain into thin slices. (Adapted from "Cooking Light: The Gluten Free Cookbook," Diane Rose, project editor; Oxmoor House, $21.95.)

Pair the steak with BROWN RICE, SUGAR SNAP PEAS, a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. For dessert, fat-free STRAWBERRY ICE CREAM is a sweet treat.

PLAN AHEAD: Save enough steak and rice for Monday; save enough ice cream for Tuesday.

Heat and Eat MONDAY
Use the leftover steak for BEEF STIR-FRY. To make it extra-easy, use stir-fry sauce and frozen stir-fry vegetables. Add canned sliced water chestnuts for some crunch. Spoon the combination over leftover RICE. Add CRUSTY BREAD. ORANGE SECTIONS garnished with toasted coconut make an easy dessert.

Express TUESDAY
Deli EGG SALAD SANDWICHES make a quick meal tonight. Spread the egg mixture on whole-grain toast and add lettuce. Serve with BAKED CHIPS and PICKLES. Leftover ICE CREAM is a fine dessert.

Kids' WEDNESDAY
Kids and tacos go together, so these SAVORY TACOS (see recipe) will make a hit with your angels. Serve with vegetarian REFRIED BEANS.

For dessert, slurp on a CINNAMON SMOOTHIE. For one serving: In a blender or food processor, combine 1/2 cup each skim milk and canned pumpkin, 2 teaspoons brown sugar, 1/2 teaspoon vanilla extract, pinch cinnamon and 2 ice cubes. Blend; pour into a tall glass and slurp away. (Adapted from "MyPlate for Moms, How to Feed Yourself and Your Family Better," Elizabeth Ward; Loughlin Press, $15.95.)
Check out the recipe for this day!

Meatless THURSDAY
It's pretty, has no meat and is delicious, so BAKED POTATOES FLORENTINE (see recipe) will please everyone. Serve it with MIXED GREENS with hard-cooked egg slices and WHOLE-GRAIN ROLLS. Make instant BUTTERSCOTCH PUDDING with 1 percent milk for dessert.
Check out the recipe for this day!

Budget FRIDAY
Make a quick dinner tonight with LINGUINE WITH TURKEY. Cook 1 (9-ounce) package refrigerated linguine according to directions. Meanwhile, in a large nonstick skillet, heat 2 tablespoons olive oil 30 seconds. Add 2 tablespoons minced garlic, 2 cups diced deli turkey, 2 tablespoons rinsed capers and 2 (6-ounce) jars drained marinated artichoke hearts. Cook 4 minutes. To skillet, add 1 (14.5-ounce) can drained petite diced tomatoes, hot linguine and 1/2 teaspoon pepper; toss to mix. Serve and top with freshly grated parmesan.

Add a packaged GREEN SALAD and GARLIC BREAD. Add fresh TROPICAL FRUITS for dessert.

Entertaining SATURDAY
Expect rave reviews when you serve your guests FISH FILLETS WITH LEMON CAPER SAUCE (see recipe). Serve with RICE, fresh BROCCOLI, a BOSTON LETTUCE SALAD and BAGUETTES. Offer BUTTER COOKIES with PINEAPPLE SHERBET 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.