What's for dinner

SUNDAY (Family) -- Gather the family for PORK TENDERLOIN WITH PEACH SALSA. Add a little spice to the 2 (1-pound) pork tenderloins with a rub of 1 tablespoon cumin, 1 teaspoon salt and 1/8 teaspoon each cayenne pepper, ground cloves and black pepper. Rub spices over pork. Bake them, uncovered, 20 to 25 minutes (or until internal temperature reaches 155 degrees). The sweetness of store-bought PEACH SALSA alongside is a counterpoint to the spiciness of the pork.

Add frozen tiny GREEN PEAS, COUSCOUS and DINNER ROLLS. Finish with BLUEBERRY SHORTCAKE (sliced pound cake topped with fresh blueberries and light whipped cream).

PLAN AHEAD: Save 1 pork tenderloin and enough blueberries for Monday.

SHOPPING LIST: pork tenderloins, cumin, salt, cayenne pepper, ground cloves and black pepper, store-bought peach salsa, frozen petite green peas, couscous, dinner rolls, pound cake, fresh blueberries, light whipped cream.

MONDAY (Heat and Eat) -- No cooking is necessary when (leftover) PORK-APPLE SUMMER SALAD (see recipe) is on the menu. Just add CRUSTY BREAD on the side. Leftover blueberries are a simple dessert.

SHOPPING LIST: celery, red onion, red bell pepper, Granny Smith apple, fresh or dried basil, seasoned salt, walnut halves, apple cider vinegar, reduced-fat sour cream, low-fat mayonnaise, sugar, garlic, salad greens, salt, black pepper, crusty bread.

TUESDAY (Kids) -- The kids won't be late for PIZZA MACARONI, two favorite "food groups" for them. In a large nonstick skillet, cook 1 pound lean ground beef for 6 minutes on medium-high or until no longer pink; drain and wipe pan with paper towel and return meat to pan. Add 1 cup store-bought pizza sauce, 1/4 teaspoon each salt and pepper, and cook 3 minutes. Add 2 cups hot cooked elbow macaroni; cook 3 minutes or until hot. Sprinkle each serving with 1 tablespoon shredded 50 percent light cheddar cheese.

Serve with CHOPPED LETTUCE SALAD and SOFT BREAD STICKS. Fresh PINEAPPLE CHUNKS are good for dessert.

SHOPPING LIST: lean ground beef, store-bought pizza sauce, salt, pepper, elbow macaroni, 50 percent light cheddar cheese, lettuce, soft bread sticks, fresh pineapple chunks.

WEDNESDAY (Express) -- Here's a new twist on an old favorite of mine, BLT&G (bacon, lettuce, tomato and guacamole). Spread four (8- inch) fat-free flour tortillas with 4 ounces reduced-fat cream cheese; top with some salsa and shredded lettuce spread evenly. Place 2 slices cooked bacon on each tortilla; top each with 2 tablespoons store-bought guacamole. Roll and serve immediately.

Add BAKED CHIPS, PICKLES AND CELERY STICKS. For dessert, LEMON SHERBET is cool.

PLAN AHEAD: Save enough sherbet for Friday.

SHOPPING LIST: fat-free flour tortillas, reduced-fat cream cheese, salsa, lettuce, bacon, store-bought guacamole, baked chips, pickles, celery, lemon sherbet.

THURSDAY (Meatless) -- I confess: I ate almost the entire recipe of VEGETABLE STEW myself. I thinned the few leftovers for soup. In a large nonstick skillet, heat 1 tablespoon vegetable oil on medium- high. Add 2 cups each diced potatoes and chopped onions; cook 6 to 8 minutes or until the potatoes are golden and onion is softened. Add 2 cups sliced fresh zucchini, one (15-ounce) can diced tomatoes with juice, 1 cup vegetable broth and 1 teaspoon Italian seasoning. Bring to boil; reduce heat, cover and simmer 10 minutes or until zucchini is tender.

Serve with deli EGG SALAD SANDWICHES with lettuce. Pop FRESH CHERRIES into your mouth for dessert.

SHOPPING LIST: vegetable oil, potatoes, onions, fresh zucchini, canned diced tomatoes, vegetable broth, Italian seasoning, deli egg salad sandwiches, lettuce, fresh cherries.

FRIDAY (Budget) -- Canned tuna is a guaranteed cost-cutter, and TUNA WITH WHITE BEAN SALAD (see recipe) is guaranteed good flavor. Serve with ITALIAN BREAD. Leftover SHERBET is an easy dessert.

SHOPPING LIST: cucumber, fresh flat-leaf parsley, red onion, lemons, extra-virgin olive oil, salt, pepper, canned cannellini beans, water-packed albacore tuna, jar of diced pimento, salad greens, Italian bread.

SATURDAY (Easy Entertaining) -- No guest will be able to resist your SHRIMP AND PEPPERS OVER POLENTA (see recipe). Serve with fresh GREEN BEANS and a BIBB LETTUCE SALAD. Add GARLIC BREAD.

For dessert, TURTLE TERRINE is only slightly decadent. Line a 9- by-5-inch loaf pan with foil; spread with 1 pint softened chocolate- chocolate chip ice cream. Drizzle with 1/4 cup caramel sauce; top with 1 pint softened butter pecan ice cream. Repeat layers once. Freeze until hard. Remove from freezer, turn upside down, peel off foil, and let stand a few minutes. Slice and top with light whipped cream and pecans.

SHOPPING LIST: Canadian bacon, red and green bell peppers, canned diced tomatoes and green chilies, medium shrimp, scallions, refrigerated cheese polenta, fresh green beans, bibb lettuce, garlic bread, chocolate-chocolate chip ice cream, caramel sauce, butter pecan ice cream, light whipped cream, pecans

(Monday)

Makes 4 servings

Preparation time: 15 minutes

Cooking time: toasting walnuts

For the salad:

3/4 to 1 pound cooked (leftover) diced pork tenderloin

2 ribs chopped celery

1/2 chopped red onion

1 chopped red bell pepper

1/2 medium diced Granny Smith apple

2 tablespoons fresh chopped basil or 2 teaspoons dried basil

1 teaspoon seasoned salt

1/4 cup toasted walnut halves for garnish (see note)

For the dressing:

1 tablespoon apple cider vinegar

1/3 cup reduced-fat sour cream

1/4 cup low-fat mayonnaise

2 teaspoons sugar

1 teaspoon minced garlic

Salt and pepper to taste

6 cups salad greens

In a large serving bowl, mix together pork, celery, onion, bell pepper, apple, basil and seasoned salt. In a separate bowl, mix together vinegar, sour cream, mayonnaise, sugar, garlic, and salt and pepper to taste. Pour over pork salad and toss to mix. Arrange greens on 4 individual plates; top with salad. Garnish with walnuts and serve.

Note: Toast walnuts 5 to 10 minutes at 350 degrees on a flat baking sheet.

Per serving: Per serving: 286 calories, 28 grams protein, 12 grams fat (37 percent calories from fat), 3.4 grams saturated fat, 17 grams carbohydrate, 78 milligrams cholesterol, 618 milligrams sodium, 3 grams fiber.

Friday

Makes 6 servings

Preparation time: 15 minutes; standing time: 15 minutes

1 medium, peeled, seeded and diced cucumber

1/2 cup chopped fresh flat-leaf parsley

1 medium thinly sliced red onion

Juice of 2 lemons

2 tablespoons extra-virgin olive oil

1 teaspoon salt

1/2 teaspoon pepper

2 (15- to 19-ounce) cans rinsed cannellini beans

2 (6-ounce) cans drained and flaked water-packed albacore tuna

1 (2-ounce) jar drained, diced pimentos

8 cups mixed greens

Combine all ingredients (except greens) in a large bowl; toss to coat and let stand 15 minutes to blend flavors (if time permits). Arrange greens on a serving platter, top with salad and serve.

Per serving: 254 calories, 21 grams protein, 7 grams fat (25 percent calories from fat), 1.1 grams saturated fat, 27 grams carbohydrate, 24 milligrams cholesterol, 899 milligrams sodium, 8 grams fiber.

(Saturday)

Makes 4 servings

Preparation time: 15 minutes

Cooking time: less than 20 minutes, plus polenta

1/2 cup chopped Canadian bacon

1 large green bell pepper, cut into strips

1 large red bell pepper, cut into strips

1 (10-ounce) can drained, diced tomatoes and green chilies

1 1/2 pounds medium shrimp, peeled and deveined

1/2 cup sliced scallions

1 (16-ounce) package refrigerated cheese polenta

In a large nonstick skillet, cook bacon on medium heat 3 minutes or until lightly browned; stir frequently. Add both peppers; cook 10 minutes; stir occasionally. Add tomatoes, cook 5 minutes. Add shrimp; cook 3 minutes. Stir in scallions. Meanwhile, slice and heat polenta according to package directions. Serve shrimp and peppers over polenta.

Per serving: 273 calories, 34 grams protein, 3 grams fat (10 percent calories from fat), 1.2 grams saturated fat, 24 grams carbohydrate, 264 milligrams cholesterol, 1,156 milligrams sodium, 4 grams fiber.

Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by e-mail: menuplanner@mindspring.com. The Menu Planner is also accessible at www.7daymenuplanner.com. ? 2004 Universal Press Syndicate.

"What's for Dinner" would love to publish weekly menu plans submitted by Utah County residents. If we publish yours, we will give you a $50 grocery gift certificate. So send us a week's worth of dinner ideas, along with essential recipes and a shopping list. Incorporate real food that is healthy, easy to prepare -- and easy on the budget. Send your menu to: utahcounty@desnews.com. Be sure hometown and home phone number are included. Your phone number will not be published.

Copyright C 2004 Deseret News Publishing Co.
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