Seven-Day Menu Planner

SUNDAY (FAMILY)

Make family day special with GINGER PORK LOIN (see recipe). Serve it topped with MANGO SALSA: In a small bowl, combine 1 peeled and finely chopped mango, 1/2 cup finely chopped red onion,

1/2 finely chopped cucumber, 2 tablespoons fresh lime juice,

1/2 teaspoon lime zest and 1/4 teaspoon cumin. Cover and let stand at least 1 hour or up to 4 hours before serving.

Add BROWN RICE, SNOW PEAS and WHOLE-GRAIN ROLLS to round out the meal. Buy a CARROT CAKE for dessert.

PLAN AHEAD: Save enough pork, rice and cake for Monday.

MONDAY (HEAT AND EAT)

Use the leftover pork for

PORK AND BROCCOLI STIR-FRY. In a small bowl, mix together 1 tablespoon cornstarch, 1 tablespoon less-sodium soy sauce and 1 tablespoon dry sherry; add to 3/4-pound cooked leftover pork (cut into strips); stir to coat. In a large nonstick skillet or wok, heat 2 tablespoons canola oil on medium-high heat. Add pork mixture and stir-fry 2 minutes. Stir in 2 cloves minced garlic, 2 tablespoons minced gingerroot and 3 cups broccoli florets; stirfry 2 minutes. Add 1/4 cup water; cover and steam 2 minutes or until broccoli is softened. Stir in 2 tablespoons hoisin sauce if desired. Serve over hot leftover RICE and add BREAD STICKS on the side. For dessert, slice the leftover CAKE.

TUESDAY (KIDS)

Treat the kids to the ULTIMATE CHICKEN FINGERS: Heat oven to 450 degrees. Line a rimmed baking sheet with nonstick foil. In a resealable plastic bag, combine ⅔ cup reduced-fat baking mix (such as

Bisquick), 1/2 cup freshly grated parmesan cheese, 1/4 teaspoon coarse salt and 1/2 teaspoon paprika. Dip 1-pound chicken tenders (several tenders at a time) into 2 lightly beaten egg whites and then toss in bag. Shake off excess coating mixture and place tenders on baking sheet coated with cooking spray. Bake 12 to 14 minutes, turning after 6 minutes.

Serve with OVEN FRIES (from frozen) and GREEN BEANS. PEACHES are your dessert.

PLAN AHEAD: Soak Wednesday’s black beans overnight.

WEDNESDAY (MEATLESS)

BLACK BEAN CORN CHILI (see recipe) makes an excellent no-meat meal. Serve with a RED-TIPPED LETTUCE SALAD and WHOLE-GRAIN ROLLS. Enjoy PEARS for dessert.

THURSDAY (EXPRESS)

FETTUCCINE WITH CHERRY TOMATOES will be on the table in no time. Cook a 9-ounce package refrigerated fettuccine according to directions; drain and return it to pot. To pot, add 1/2 cup freshly grated parmesan cheese, 2 tablespoons olive oil and 1 (6- to 10-ounce) package refrigerated cooked chicken breast strips. Return pot to low heat; toss to coat and heat through. Remove from heat. Stir in 1 pint cherry tomatoes (halved) and 1/2 cup pitted ripe olives (halved). Season with coarse salt and pepper to taste; toss again and serve.

Add a packaged GREEN

SALAD and GARLIC BREAD.

Fresh TROPICAL FRUIT is a light dessert.

FRIDAY (BUDGET)

For a low-cost meal, try this upscale tuna salad and make TUNA PANINIS: In a medium bowl, combine 3 tablespoons minced red onion, 3 tablespoons low-fat mayonnaise, 1 teaspoon lemon zest, 1/4 teaspoon crushed fennel seeds, 1/4 teaspoon pepper, 3 slices cooked and crumbled bacon and 2 (5-ounce) cans albacore tuna in water, drained and flaked. Mix well and spread on 4 slices sourdough bread. Top tuna with 1 slice provolone cheese and another slice of bread. Heat a large skillet on medium high; lightly coat each sandwich with cooking spray. Grill sandwiches until lightly browned, pressing flat with another heavy skillet throughout cooking time (see TIP). Halve sandwiches and serve.

Add BAKED CHIPS and APPLE SLICES. Enjoy a SUGAR COOKIE for dessert.

TIP: Use a panini pan if you have one.

SATURDAY (ENTERTAIN THE FAMILY)

DIJON CHICKEN (see recipe) has a great flavor for special guests. Serve it with MASHED POTATOES to catch the sauce and add SUGAR SNAP PEAS, a ROMAINE SALAD and a BAGUETTE on the side. For a special dessert, enjoy KEY LIME PIE.

Susan Nicholson is an Atlantabased cookbook author and registered dietitian. She can be reached by email: susan@7daymenu.com. Follow Susan on Twitter: @7DayMenu. The Menu Planner is also accessible at 7daymenuplanner.com. Read Susan’s blog: makingthemenu. com. And check out Susan’s book! “7-Day Menu Planner for Dummies” is on shelves now. Order yours on Amazon.com today!