by Susan Nicholson

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Cook once, eat twice! A new feature from the creator of 7-Day Menu Planner, DOUBLE DUTY DINNERS each week spotlights a make-ahead dish that also yields a second meal. DOUBLE-DUTY DINNERS offers your readers a perfect combination: creative, nutritious low-fat meals that can be prepared quickly, easily and economically.

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Sample Column

DOUBLE-DUTY DINNERS
by Susan Nicholson

FIRST NIGHT:

Bring out the slow cooker -- one of the cook's best friends -- for SMOKY JOE'S SLOW BEEF STEW (see recipe). (If you're shopping for a new cooker for yourself, buy one that is at least 4 quarts or larger so you can plan for "rainy-day" meals.) Serve Smoky Joe's Stew with MIXED GREENS topped with ORANGE SECTIONS and make CORNBREAD MUFFINS (from a mix). Keep dessert light with ANGEL FOOD CAKE.

TIPS: Label, date and freeze the stew for up to two months or refrigerate it for three or four days. Defrost it overnight in the refrigerator. To reheat, cover and microwave the leftover thawed stew 1 minute on high (100 percent power) per cup of stew. (The stew is great for brown-baggers, too.) Angel food cake freezes well for several months; divide into portions and wrap tightly in foil.

SHOPPING LIST: beef cubes, salsa, barbecue sauce, packet of reduced-sodium taco seasoning mix, frozen corn, canned black beans, canned chickpeas or garbanzo beans, cilantro, salad greens, orange sections, cornbread mix, angel food cake.

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FOR LATER:

Use the stew as is or for STUFFED BAKED POTATOES. Scoop out some of the potato pulp, mix it with the stew and spoon over the potato. Garnish it with shredded cheese or chopped onions or both. Add a SPINACH SALAD, WHOLE-WHEAT ROLLS and PEARS for dessert.

SHOPPING LIST: baking potatoes, 50 percent light shredded cheese, onions, fresh spinach, whole-wheat rolls, pears.

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SMOKY JOE'S SLOW BEEF STEW

Makes 8 servings

Preparation time: 10 minutes

Cooking time: 3 to 4 hours on high; 6 to 8 hours on low

1 pound well-trimmed beef cubes

3/4 cup drained salsa

3/4 cup barbecue sauce

1 (1.25-ounce) packet reduced-sodium taco seasoning mix

2 cups frozen corn

2 (15-ounce) cans rinsed and drained black beans

1 (19-ounce) can rinsed and drained chickpeas or garbanzo beans

1/2 cup fresh cilantro

In a 4-quart or larger slow cooker, combine beef, salsa, barbecue sauce, taco mix and corn; mix well. Cover and cook on high 3 to 4 hours or low 6 to 8 hours, or until meat is tender. Add beans and cilantro; mix well. Cover and let stand 10 minutes for beans to heat through.

Per serving: 301 calories, 23 grams protein, 5 grams fat (15 percent calories from fat), 0.8 grams saturated fat, 40 grams carbohydrate, 35 milligrams cholesterol, 1,002 milligrams sodium, 11 grams fiber.

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Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by e-mail: menuplanner(at)mindspring.com.

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