Family Sunday

Gather the family for beef and potato kebabs. Cut 1 pound potatoes into 1 and 1/2-inch pieces. Microwave on high (100 percent power) 6 to 8 minutes or just until tender; drain and cool slightly. Meanwhile, combine 3/4 cup steak sauce (such as Heinz 57 or another brand) and 2 large cloves minced garlic; microwave on high 1 and 1/2 minutes, stirring once. Cut 2 medium zucchini in half lengthwise. Cut the zucchini and 1 pound boneless beef top-sirloin steak (1 inch thick) into 1 and 1/4 inch pieces.

In a large bowl, combine potatoes, squash and beef with 1/3 cup steak sauce; toss to coat. Alternately thread potatoes, squash and beef on 4 metal skewers. Grill, uncovered, 10 to 12 minutes for medium-rare to medium, turning occasionally and brushing with remaining sauce during last 5 minutes.

Serve with a romaine salad and multigrain rolls. Buy a German chocolate cake for dessert.

Plan ahead: Grill or broil 1 extra pound beef skewers (without zucchini or potatoes) and save enough cake for Monday.

Tip: Broil kebabs 3 to 4 inches from heat source for 9 to 12 minutes.

Shopping list: Potatoes, steak sauce, garlic, zucchini, boneless beef top-sirloin steak, romaine, multigrain rolls, store-bought German chocolate cake.

Heat and Eat Monday

Turn the extra grilled beef into beef sandwiches with horseradish sauce. Chop or slice and heat the leftover beef; set aside. Combine 2 tablespoons prepared horseradish with 1/4 cup reduced-fat sour cream and 2 teaspoons fresh lemon juice; mix well. Toast 1 halved 24-inch baguette; line bottom with beef; top with horseradish sauce and top with other half baguette. Cut crosswise into 8 servings. Serve with oven fries (frozen) and green beans. Leftover cake makes a good dessert.

Shopping list: Prepared horseradish, reduced-fat sour cream, lemon, baguette, frozen oven fries, green beans.

Express Tuesday Dinner couldn’t be much easier than one of Banquet’s (or another brand) frozen slow-cooker meals. Banquet needs to pay more attention to lowering the sodium in all flavors. We ate it with a packaged green salad and crusty rolls. For dessert, chunky applesauce is easy.

Shopping list: Frozen slow-cooker meal, packaged green salad, crusty rolls, chunky applesauce.

Meatless Wednesday We made quick use of corn and bean soup (see recipe) and polished off most of it in one meal. The longer you let it simmer, the more concentrated the flavors become, almost like a stew. Serve it with a spinach salad with red onion rings and hard-cooked egg wedges and cornbread (from a mix). Try sugar cookies for dessert.

Plan ahead: Save enough cookies for Thursday.

Shopping list: Olive oil, onion, cumin, garlic, dried oregano, frozen corn, pepper, vegetable broth, canned black beans, canned diced tomatoes and green chilies, limes, fresh spinach, red onion, eggs, cornbread mix, sugar cookies.

Kids Thursday The children will enjoy the mild flavor of tamale pie (see recipe), and you’ll enjoy

how easy it is to prepare. Serve it with a chopped lettuce salad. Think leftover cookies and sliced kiwifruit for dessert.

Tip: Look for packaged polenta in the produce section.

Shopping list: Cooking spray, packaged sun-dried tomato or plain polenta, canned low-fat turkey chili with beans, 50 percent reduced-fat cheddar cheese, mild salsa, reduced-fat sour cream, lettuce, kiwifruit.

Budget Friday Holidays mean penny-pinching, so penne with tuna and capers (see recipe) will keep you solvent. Add a mixed greens salad and crusty bread. Peaches are a simple dessert.

Shopping list: Penne or other tubular pasta, garlic, lemon, capers, canned cannellini beans, water-packed albacore tuna, olive oil, salt, pepper, crumbled reduced-fat feta cheese, salad greens, crusty bread, peaches.

Easy Entertaining Saturday Impress your guests with cumin-honey lamb steak. Combine 2 tablespoons each fresh lemon juice and honey, 1 tablespoon each olive oil and finely chopped flatleaf parsley, 1 teaspoon cumin, 1/2 teaspoon salt and 1/8 teaspoon pepper. Brush 1 to 1 1/4 pounds lamb steaks (center leg or sirloin, binch thick) with basting sauce. Broil 5 inches from heat source for 4 minutes; turn and brush with sauce. Broil 4 to 6 minutes longer or to desired doneness. Discard leftover basting sauce.

Serve with roasted potatoes with thyme and garlic. Heat oven to 425 degrees. Line a baking sheet with nonstick foil. Toss 1 1/2 pounds small potatoes (cut into 1-inch pieces) with 1 tablespoon olive oil, 1 teaspoon minced garlic andzteaspoon dried thyme. Spread on baking sheet. Bake 25 to 30 minutes or until tender. Add sugar snap peas and baguettes on the side. Buy fruit tarts for dessert.

Shopping list: Lemon, honey, olive oil, flatleaf parsley, cumin, salt, pepper, lamb steaks (center leg or sirloin), potatoes, garlic, dried thyme, sugar snap peas, baguettes, store-bought fruit tarts.

The Recipes

Corn and Bean Soup Preparation time: 10 minutes Cooking time: less than 15 minutes

2 teaspoons olive oil

1/2 cup chopped onion

1 teaspoon cumin

1 teaspoon minced garlic

1/2 teaspoon dried oregano

1 cup frozen corn

1/4 teaspoon black pepper

1 (14-ounce) can vegetable broth

1 (15-to 19-ounce) can rinsed black beans

1 (14 1/2 -ounce) can diced tomatoes and green chilies with liquid Lime slices for garnish

Heat oil in a large pot over medium-high. Add onion, cumin, garlic and oregano; cook 1 1/2 minutes. Stir in corn, pepper, broth, beans and tomatoes with liquid; bring to boil. Reduce heat; simmer 10 minutes. Serve with lime slices. Makes about 5 cups.

Per cup: 146 calories, 7 grams protein, 3 grams fat (19 percent calories from fat), 0.3 gram saturated fat, 24 grams carbohydrate, no cholesterol, 912 milligrams sodium, 7 grams fiber.

Tamale Pie Preparation time: 10 minutes Cooking time: less than 15 minutes

1 (15-to 17-ounce) package sun-dried tomato or plain polenta (crumbled)

2 (15-ounce) cans low-fat turkey chili with beans

4 ounces shredded 50 percent reduced-fat cheddar cheese

6 tablespoons mild salsa, plus extra for garnish

6 tablespoons reduced-fat sour cream

Heat oven to 475 degrees. Place crumbled polenta in a 7-by-11-inch baking dish coated with cooking spray. Top with chili and cheese. Bake 13 minutes or until bubbly. Top each serving with 1 tablespoon salsa and 1 tablespoon sour cream. Makes 6 servings.

Per serving: 242 calories, 18 grams protein, 6 grams fat (24 percent calories from fat), 3.6 grams saturated fat, 28 grams carbohydrate, 38 milligrams cholesterol, 1,049 milligrams sodium, 4 grams fiber.

Penne with Tuna and Capers Preparation time: 10 minutes Cooking time: for the pasta

12 ounces penne or other tubular pasta

2 cloves minced garlic

Zest and juice of 1 lemon

1/4 cup drained capers

1 (15-ounce) can rinsed cannellini beans

1 (6-ounce) can drained water-packed albacore tuna

1 tablespoon olive oil

Salt and pepper to taste Crumbled reduced-fat feta cheese for garnish

Cook pasta according to directions, but without oil. In large bowl, combine garlic, lemon zest and juice, capers, beans, tuna and oil; add drained pasta and toss to mix. Add salt and pepper to taste. Garnish with cheese. Makes 6 servings.

Per serving: 326 calories, 17 grams protein, 4 grams fat (12 percent calories from fat), 0.7 gram saturated fat, 53 grams carbohydrate, 12 milligrams cholesterol, 416 milligrams sodium, 4 grams fiber.