Seven-Day Menu Planner

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.

5/ 13 -- 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.

5/ 14 -- 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.

5/ 15 -- 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.

5/ 16 -- 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.

5/ 17 -- 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.

5/ 18 -- Easy 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.

STRAWBERRIES WITH BALSAMIC SYRUP (Sunday)

Makes 4 servings

Preparation time: about 10 minutes

Cooking time: about 5 minutes

1/2 cup confectioners’ sugar

1/2 cup balsamic vinegar

1 teaspoon cornstarch

1/8 to 1/4 teaspoon coarsely ground black peppercorns

4 cups sliced strawberries

In a small saucepan, mix sugar, vinegar and cornstarch. Bring to boil on medium, stirring frequently. Stir in pepper. Reduce heat to low; simmer 2 minutes or until syrup begins to thicken. Divide strawberries among dessert dishes. Drizzle with syrup.

Per serving: 142 calories, 1 gram protein, no fat (no percent calories from fat), no saturated fat, 35 grams carbohydrate, no cholesterol, 10 milligrams sodium, 3 grams fiber.

ITALIAN VEGETABLE AND BEEF SOUP (Thursday)

Makes about 14 cups

Preparation time: 10 minutes

Cooking time: 6 hours on low and 1 hour on high; or 2 hours on high

1 pound beef stew meat, cut into 3/4-inch pieces

1/2 teaspoon coarse salt

1/2 teaspoon pepper

1 teaspoon dried Italian seasoning

2 (14 1/2-ounce) cans 50 percent lower-sodium beef broth

1 (15- to 19-ounce) can reduced-sodium chickpeas (or garbanzo beans), drained

1 (14-ounce) can diced tomatoes with garlic and onion with liquid

1 cup water

2 cups frozen mixed vegetables

1 cup ditalini or orzo or other small pasta

In a 4-quart or larger slow cooker, combine beef, salt, pepper, Italian seasoning, broth, chickpeas, tomatoes with liquid and water; mix well. Cover and cook on low 6 hours or 1 hour on high. Stir in mixed vegetables and pasta. Cover and continue cooking on high 1 hour or until beef and pasta are tender. Stir before serving.

Note: Thin with extra broth or water if desired.

Per cup: 118 calories, 10 grams protein, 2 grams fat (18 percent calories from fat), 0.9 gram saturated fat, 14 grams carbohydrate, 20 milligrams cholesterol, 274 milligrams sodium, 3 grams fiber.

JERK-SEASONED PORK CHOPS (Saturday)

Makes 6 chops

Preparation time: 10 minutes; marinating time: 2 hours to overnight

Cooking time: 6 to 10 minutes

1 1/2 teaspoons allspice

3/4 teaspoon coarse salt

1 teaspoon dried thyme

1 teaspoon ground coriander

1 teaspoon cinnamon

1 teaspoon nutmeg

1 teaspoon garlic powder

1/4 teaspoon cayenne pepper

2 tablespoons canola oil

6 (4-ounce) boneless, center-cut loin pork chops, about 1/2-inch thick

In a small bowl, combine allspice, salt, thyme, coriander, cinnamon, nutmeg, garlic powder, cayenne pepper and canola oil; mix well. Spread paste mixture on both sides of each chop. Place chops in a resealable plastic bag or baking dish and cover. Refrigerate 2 hours to overnight. Remove chops from bag and discard marinade. Place chops on rack in broiler pan; broil 3 to 5 inches from heat until browned; turn and broil until other side is browned.

Per chop: 191 calories, 21 grams protein, 11 grams fat (51 percent calories from fat), 2.2 grams saturated fat, 2 grams carbohydrate, 66 milligrams cholesterol, 285 milligrams sodium, 1 gram fiber.