health

7 Day Menu Planner for November 06, 2016

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Enjoy the flavor and aroma of HONEY-GINGER PORK TENDERLOIN WITH CARROTS AND APPLES. Serve the tender pork with your OVEN-ROASTED POTATOES. Add DINNER ROLLS. For dessert, try a no-bake frozen pie such as a STRAWBERRY CREAM PIE (or another flavor).

Plan

Save enough pork and pie for Monday.

Shopping List

pork tenderloins, coarse salt, pepper, olive oil, apple juice, honey, fresh ginger root, carrots, apples, potatoes to roast, dinner rolls, no-bake frozen strawberry cream pie (or another flavor).

HONEY-GINGER PORK TENDERLOIN WITH CARROTS AND APPLES

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 20 minutes; standing time: 3 minutes

  • 2 (1-pound) pork tenderloins
  • Coarse salt and pepper to taste
  • 1 tablespoon olive oil
  • 1/2 cup apple juice
  • 3 tablespoons honey (see NOTE)
  • 2 teaspoons fresh ginger root, grated
  • 3 carrots, cut into 1/4-inch slices
  • 1 large or 2 small apples, cored and cut into 1/4-inch slices

Season pork with salt and pepper. Heat olive oil in large skillet on medium-high; add tenderloins and cook 8 to 10 minutes or until browned on all sides. Remove pork to a plate and set aside. Return skillet to medium heat and add apple juice, honey and ginger, scraping up any browned bits on the bottom of the skillet. Stir in carrots. Return pork to skillet, nestling it into carrots. Reduce to simmer, cover and cook 5 minutes.

Add the apples, cover and continue to cook until the internal temperature of the pork reaches between 145 degrees (for medium rare) and 160 degrees (for medium) and the carrots and apples are tender, about 5 minutes. Remove the pork from the skillet and let stand 3 minutes.

Meanwhile, season carrot-apple mixture with salt to taste. Slice pork and serve with carrots, apples and pan sauce.

NOTE: Substitute maple syrup or agave nectar for the honey.

Per serving: 189 calories, 22 grams protein, 5 grams fat (22 percent calories from fat), 1.2 grams saturated fat, 15 grams carbohydrate, 60 milligrams cholesterol, 67 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

SOUTHWESTERN PORK AND PEPPER STIR-FRY makes good use of leftover pork. Toss 1 pound cooked leftover pork (cut into strips) with 1 teaspoon chili powder and 1/2 teaspoon cumin to coat evenly. In a large nonstick skillet, heat 1 tablespoon canola oil on medium-high; stir-fry pork 1 to 2 minutes or until hot. Add 1 thinly sliced onion, 1 thinly sliced red bell pepper and 1 thinly sliced green bell pepper to skillet; cook and stir 3 to 4 minutes or until vegetables are softened.

Spoon mixture over RICE. Add a LETTUCE WEDGE and CRUSTY BREAD to round out the meal. Slice the leftover PIE for dessert.

Shopping List

chili powder, cumin, canola oil, onion, red and green bell peppers, rice, lettuce, crusty bread.

Tuesday: Kids

The kids can help you prepare THREE-"P" WRAPS. In a medium bowl, combine 1 (8 1/4-ounce) can drained sliced peaches (chopped), 1 (8-ounce) can drained pineapple tidbits, 1/2 cup chopped red bell pepper and 1/2 teaspoon cinnamon; mix well. Warm 4 (10-inch) fat-free tortillas. Spread 2 tablespoons chunky peanut butter on bottom half of each tortilla, leaving room on the edges. Spoon fruit mixture evenly over peanut butter. Top with 3 cups chopped romaine. Fold the sides and bottom edges toward middle over filling, then roll to cover the filling.

Serve with deli CARROT SALAD. Munch on SUGAR COOKIES for dessert.

Shopping List

canned peaches, canned pineapple tidbits, red bell pepper, cinnamon, fat-free tortillas, chunky peanut butter, romaine, deli carrot salad, sugar cookies.

Wednesday: Budget

TUSCAN CHICKEN AND WHITE BEAN SOUP is a delicious low-cost meal. Serve it with a SPINACH SALAD and WHOLE-GRAIN BREAD. Add TAPIOCA PUDDING for dessert.

Shopping List

extra-virgin olive oil, leeks, dried sage, canned unsalted chicken broth, canned reduced-sodium cannellini beans, chicken, coarse salt, pepper, fresh spinach, whole-grain bread, tapioca pudding.

TUSCAN CHICKEN AND WHITE BEAN SOUP

Servings: makes about 9 cups

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 2 teaspoons extra-virgin olive oil
  • 2 leeks, white and light green parts cut into 1/4-inch rounds (2 cups)
  • 1/4 teaspoon dried sage
  • 3 (14-ounce) cans unsalted chicken broth
  • 1 cup water
  • 1 (15-ounce) can reduced-sodium cannellini beans, rinsed
  • 2 cups shredded cooked chicken breast
  • Coarse salt and freshly ground pepper to taste

Heat olive oil in a large pot on medium-high. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking 30 seconds or until aromatic. Stir in broth and water, and increase heat to high. Cover and bring to boil. Add beans and chicken; cook 3 minutes or until heated through. Salt and pepper to taste and serve hot.

Per cup: 125 calories, 12 grams protein, 3 grams fat (21 percent calories from fat), 0.5 gram saturated fat, 11 grams carbohydrate, 26 milligrams cholesterol, 190 milligrams sodium, 2 grams fiber.

Thursday: Meatless

You won't miss meat with VEGETABLE-CHEESE STUFFED POTATOES on the menu. Bake 4 (8-ounce) potatoes and split; fluff with a fork.

Meanwhile, cook 1 (16-ounce) package frozen broccoli, cauliflower and carrot blend; drain. Toss hot cooked vegetables with 1 cup 50 percent light shredded cheddar cheese and 1/4 teaspoon pepper. Spoon about 1/3 cup vegetable mixture over each potato; sprinkle evenly with another 1/4 cup shredded cheese.

Add a PLATTER with TOMATO, EGG WEDGES, OLIVES and WHOLE-GRAIN BREAD. PEARS make a light dessert.

Shopping List

potatoes to bake, packaged frozen broccoli, cauliflower and carrot blend, 50 percent light cheddar cheese, pepper, tomatoes, eggs, olives, whole-grain bread, pears.

Friday: Express

Make it quick tonight with (deli) CHICKEN SALAD SANDWICHES on WHOLE-GRAIN BREAD. Add a LETTUCE AND TOMATO SALAD and LENTIL SOUP. Finish with a bowl of STRAWBERRIES for dessert.

Plan

Buy enough strawberries for Saturday.

Shopping List

deli chicken salad, whole-grain bread, lettuce, tomatoes, lentil soup, strawberries.

Saturday: Easy Entertaining

Invite friends for your GRILLED TUNA. Serve with JASMINE RICE and BAKED ARTICHOKES, a CAESAR SALAD and SOURDOUGH BREAD. For dessert, serve leftover STRAWBERRIES with CHOCOLATE LAYER CAKE.

Shopping List

tuna to grill, jasmine rice, cooking spray, canned quartered artichokes, lemon, pecans, parmesan cheese, dried Italian seasoning, garlic, extra-virgin olive oil, Caesar salad, sourdough bread, chocolate layer cake.

BAKED ARTICHOKES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 15 minutes

  • 2 (14-ounce) cans quartered artichokes, drained
  • 1 tablespoon fresh lemon juice
  • 2 tablespoons freshly grated parmesan cheese
  • 3 tablespoons finely chopped pecans
  • 1 teaspoon dried Italian seasoning
  • 1 clove garlic, minced
  • 1 teaspoon extra-virgin olive oil

Heat oven to 375 degrees. Coat a 9-inch pie plate with cooking spray. Pat artichokes dry with paper towels. Place artichokes in pie plate and sprinkle with lemon juice. In a small bowl, combine pecans, cheese, Italian seasoning, garlic and olive oil. Sprinkle evenly over artichokes. Bake 15 minutes or until golden and serve.

Per serving: 102 calories, 4 grams protein, 6 grams fat (46 percent calories from fat), 0.9 gram saturated fat, 10 grams carbohydrate, 2 milligrams cholesterol, 391 milligrams sodium, 2 grams fiber.

health

7 Day Menu Planner for October 30, 2016

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

For a special family day meal, serve VEGETABLE-LAMB CHOP SKILLET DINNER. The combination goes well with a RED-TIP LETTUCE SALAD. Finish with MOCHA ICE CREAM for dessert.

Plan

Save enough ice cream for Tuesday.

Shopping List

lamb shoulder chops, coarse salt, pepper, olive oil, garlic, dry white wine or unsalted chicken broth, beef bouillon cube, cauliflower, carrots, onions, potatoes, fresh broccoli, cherry tomatoes, parsley, red-tip lettuce, mocha ice cream.

VEGETABLE-LAMB CHOP SKILLET DINNER

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 1 hour

  • 4 lamb shoulder chops, 3/4-inch thick
  • 1 teaspoon coarse salt
  • 1/2 teaspoon pepper
  • 2 tablespoons olive oil
  • 2 cloves garlic, crushed
  • 1/2 cup dry white wine or unsalted chicken both
  • 1/2 cup boiling water
  • 1 beef bouillon cube
  • 1 1/2 cups loosely packed cauliflower, cut into bite-size pieces
  • 2 large carrots, thickly sliced
  • 4 small onions
  • 2 medium potatoes, peeled and quartered
  • 3/4 cup broccoli florets
  • 8 cherry tomatoes
  • Chopped parsley for garnish

Sprinkle both sides of chops with salt and pepper. In a large nonstick skillet, heat olive oil with garlic on medium. Add chops; brown on both sides. Add wine, boiling water and bouillon cube. Simmer, covered, for 30 minutes or until chops are almost tender. Arrange cauliflower, carrots, onions and potatoes around chops. Simmer, covered, for 15 to 20 minutes or until all are tender. During the last 8 minutes of cooking, add broccoli. Add tomatoes during last 5 minutes of cooking. Arrange on large platter; garnish with parsley and serve.

Per serving: 417 calories, 29 grams protein, 16 grams fat (35 percent calories from fat), 4.3 grams saturated fat, 38 grams carbohydrate, 77 milligrams cholesterol, 801 milligrams sodium, 6 grams fiber.

Monday: Meatless

Cooler days call for no-meat ITALIAN VEGETABLE STEW. In a large pot on medium-high, cook 3 cups diced potatoes and 3 cups chopped onions in 2 tablespoons olive oil for 10 minutes or until potatoes are browned and onion is softened. Add 3 cups sliced fresh zucchini, 2 (14 1/2-ounce) cans undrained diced tomatoes with oregano and garlic, 1 (14-ounce) can unsalted vegetable broth and 1 1/2 teaspoons dried oregano. Cover and simmer 10 minutes.

Serve with a SPINACH SALAD and HARD-COOKED EGG WEDGES along with CHEESE TOAST. PLUMS are a simple dessert.

Plan

Save enough stew for Tuesday.

Shopping List

potatoes, onions, olive oil, fresh zucchini, canned diced tomatoes with oregano and garlic, unsalted vegetable broth, dried oregano, fresh spinach, eggs, bread and cheese (for cheese toast), plums.

Tuesday: Heat and Eat

Make VEGETABLE SOUP for a quick meal. Thin the leftover stew with unsalted chicken broth to the desired thickness and heat. Serve with SMOKED-TURKEY-AND-CHEESE-ON-RYE SANDWICHES. Enjoy leftover ice cream for dessert.

Plan

Buy enough smoked turkey breast for Wednesday.

Shopping List

unsalted chicken broth, smoked turkey breast, any cheese, rye bread.

Wednesday: Budget

SMOKED TURKEY ENCHILADAS have two great qualities: They're easy to make and packed with flavor. Serve with canned reduced-sodium PINTO BEANS and a GUACAMOLE SALAD. Fresh PINEAPPLE SPEARS are good for dessert.

Shopping List

corn tortillas, cooking spray, green salsa (salsa verde) or red salsa, reduced-fat sour cream, fresh cilantro, shredded reduced-fat Swiss cheese, jar roasted red peppers, tomatoes, lettuce, green onions, canned reduced-sodium pinto beans, guacamole, fresh pineapple spears.

SMOKED TURKEY ENCHILADAS

Servings: makes 8 enchiladas

Prep time: 15 minutes

Cook time: about 30 minutes

  • 8 corn tortillas
  • 1 1/4 cups green salsa (salsa verde) or red salsa
  • 1/2 cup reduced-fat sour cream
  • 1/4 cup chopped fresh cilantro
  • 1 1/2 cups chopped smoked turkey breast (about 8 ounces)
  • 6 ounces shredded reduced-fat Swiss cheese, divided
  • 1 (7-ounce) jar roasted red peppers, drained and sliced
  • Diced tomatoes, shredded lettuce and sliced green onions for garnish

Heat oven to 425 degrees. Place tortillas in oven on a flat baking sheet; bake 5 minutes and remove from oven. Coat a 7-by-11-inch baking dish with cooking spray. In a medium bowl, mix salsa, sour cream and cilantro. Spread 1/2 cup over bottom of baking dish. In another bowl, combine turkey, 1 cup Swiss cheese and roasted peppers. Spoon scant 1/2 cup turkey mixture down center of each tortilla. Roll up; place seam-side down in baking dish. Pour remaining salsa mixture over top. Cover with nonstick foil and bake 15 minutes or until bubbly. Uncover; sprinkle with remaining Swiss cheese and bake 10 minutes or until cheese melts. Garnish with tomatoes, lettuce and green onions, and serve.

Per enchilada: 163 calories, 14 grams protein, 6 grams fat (33 percent calories from fat), 3.2 grams saturated fat, 13 grams carbohydrate, 30 milligrams cholesterol, 606 milligrams sodium, 1 gram fiber.

Thursday: Kids

TEX-MEX MAC AND CHEESE is a double whammy that's full of the kids' favorite flavors and is easy. Stir 1 (14 1/2-ounce) can diced tomatoes with mild green chilies into any prepared macaroni and cheese. Heat through. Garnish with freshly grated parmesan cheese. On the side, serve halved CHERRY TOMATOES with the kids' favorite DIP and BREADSTICKS. Slurpy CREAMSICLES are a messy dessert the kids will like.

Shopping List

canned diced tomatoes with mild green chilies, any macaroni and cheese, parmesan cheese, cherry tomatoes, dip, breadsticks, Creamsicles.

Friday: Express

Take it easy and make SEAFOOD SALAD WRAPS for dinner. Line 4 fat-free burrito-size flour tortillas with lettuce leaves. Spread 1/4 pound deli seafood salad down the center of each tortilla. Top with sliced avocado and sliced red onion. Roll tortillas around filling and wrap in wax paper for easy eating. Serve with BAKED CHIPS on the side. For dessert, top FRESH TROPICAL FRUITS with shredded COCONUT.

Shopping List

fat-free burrito-size flour tortillas, lettuce, deli seafood salad, avocado, red onion, baked chips, fresh tropical fruits, shredded coconut.

Saturday: Easy Entertaining

For a perfect fall meal for guests, serve CHICKEN WITH ROASTED APPLES.

Serve with BROWNED BRUSSELS SPROUTS. Heat 1 tablespoon olive oil in a large nonstick skillet on medium. Add 1 1/2 pounds trimmed and halved fresh brussels sprouts, 1/4 teaspoon coarse salt and 3 thinly sliced garlic cloves; cook 15 minutes or until lightly browned, stirring occasionally. Stir in 2 teaspoons balsamic vinegar; cook 1 minute.

Add MASHED POTATOES and RYE BREAD. For dessert, enjoy COCONUT CAKE.

Shopping List

Braeburn apples, dried sage, cinnamon, nutmeg, garlic, coarse salt, bone-in skinless chicken thighs, pepper, fresh parsley, olive oil, fresh brussels sprouts, balsamic vinegar, mashed potatoes, rye bread, coconut cake.

CHICKEN WITH ROASTED APPLES

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 25 minutes

  • 1 1/2 pounds Braeburn apples, peeled and chopped
  • 1/2 teaspoon dried sage
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • 4 cloves garlic, chopped
  • 1/2 teaspoon coarse salt, divided
  • 8 bone-in skinless chicken thighs (2 to 2 1/2 pounds)
  • 1/4 teaspoon pepper
  • Chopped fresh parsley for garnish

Heat oven to 475 degrees. In a large bowl, combine apples, sage, cinnamon, nutmeg, garlic and 1/4 teaspoon salt; toss to coat. Spread mixture on a large flat baking sheet covered with nonstick foil. Sprinkle chicken with remaining salt and the pepper and arrange on top of apple mixture. Bake 25 minutes or until chicken is done and apples are tender. Remove chicken and keep warm. Partially mash apple mixture with potato masher (or 2 forks) and serve with chicken. Sprinkle with parsley, if desired.

Per serving: 318 calories, 32 grams protein, 11 grams fat (31 percent calories from fat), 3 grams saturated fat, 23 grams carbohydrate, 175 milligrams cholesterol, 354 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for October 23, 2016

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Make family day special with MUSTARD-CRUSTED PORK ROAST on the menu. Heat oven to 400 degrees. Season 1 (2-pound) trimmed, boneless pork loin roast with coarse salt and pepper to taste. Place in a shallow pan and roast 20 minutes per pound.

Meanwhile, place 1 cup garlic croutons in a resealable plastic bag; roll croutons with rolling pin or bottle until crushed. Remove roast from oven; spread surface of pork with 2 tablespoons spicy mustard and sprinkle with crouton crumbs. Return to oven; roast 10 to 15 minutes longer, or until thermometer inserted in roast reads 145 degrees. Remove from oven, tent with foil and let stand 3 minutes; slice.

Add your own CHEESE GRITS, GREEN BEANS and BISCUITS. STRAWBERRY ICE CREAM topped with fresh STRAWBERRIES is an easy dessert.

Plan

Save enough pork for Tuesday and enough ice cream for Wednesday.

Shopping List

boneless pork loin roast, coarse salt, pepper, garlic croutons, spicy mustard, cheese grits, green beans, biscuits, strawberry ice cream, fresh strawberries.

Monday: Budget-Halloween

Tonight, prepare economical PUMPKIN PATCH CHILI for your little pirates and princesses. Alongside, serve a RED-TIP LETTUCE SALAD and CORNBREAD (from a mix). For dessert, GHOSTS IN THE GRAVEYARD CUPCAKES are scary.

Plan

Save enough cupcakes for Tuesday.

Shopping List

canola oil, onion, green bell pepper, red bell pepper, garlic, ground turkey breast, canned no-salt-added diced tomatoes, canned pumpkin puree, chili powder, black pepper, coarse salt, unsalted chicken broth, 50 percent light cheddar cheese, reduced-fat sour cream, red-tip lettuce, cornbread mix, packaged two-layer size white cake mix, pure vanilla extract, black food color, vanilla frosting, oval-shaped cookies, chocolate sprinkles, miniature chocolate chips.

GHOSTS IN THE GRAVEYARD CUPCAKES

Servings: makes 24 cupcakes

Prep time: 30 minutes

Cook time: for the cupcakes

  • 1 package (two-layer size) white cake mix
  • 1 teaspoon pure vanilla extract
  • 1 1/4 teaspoons black food color, divided
  • 2 (16-ounce) containers vanilla frosting
  • 24 oval-shaped cookies
  • Chocolate sprinkles (for decoration)
  • Miniature chocolate chips (for decoration)

Prepare cake mix for cupcakes as directed on package, adding vanilla extract. Tint cake batter gray with 1/4 teaspoon black food color. Bake as directed on package for cupcakes. Cool cupcakes on wire rack. Tint 1 container vanilla frosting black with 1 teaspoon black food color. Frost cupcakes, reserving 1/4 cup of frosting. Spoon reserved frosting into small resealable plastic bag. Snip a small corner from bag. Pipe "RIP" onto top half of each cookie. Push tombstone cookies gently into cupcakes.

For each cupcake's ghost, spoon remaining container of white frosting into large resealable plastic bag. Snip a corner from bag. For the body of the ghost, pipe 1/2-inch dollop next to tombstone. Pipe a smaller dollop on top, lifting while squeezing bag so that top of dollop is pointed. This is the head of the ghost. Use chocolate sprinkles and chocolate chips to decorate the ghost's face.

Note: For easier measurement, 1/4 teaspoon food color is equal to 20 to 25 drops.

Per cupcake: 255 calories, 2 grams protein, 10 grams fat (36 percent calories from fat), 2 grams saturated fat, 39 grams carbohydrate, 16 milligrams cholesterol, 233 milligrams sodium, no fiber.

PUMPKIN PATCH CHILI

Servings: makes about 8 cups

Prep time: 15 minutes

Cook time: about 35 minutes

  • 1 tablespoon canola oil
  • 1/2 small green bell pepper, chopped
  • 1 small red bell pepper, chopped
  • 1 clove garlic, minced
  • 1 pound ground turkey breast
  • 1 (14 1/2-ounce) can no-salt-added diced tomatoes with juice
  • 1 (15-ounce) can pumpkin puree
  • 1 1/2 tablespoons chili powder
  • 1/2 teaspoon black pepper
  • Dash coarse salt
  • 1 (14-ounce) can unsalted chicken broth (see Note)
  • 1/2 cup shredded 50 percent light cheddar cheese
  • 1/2 cup reduced-fat sour cream

Heat canola oil in a large nonstick skillet on medium. Add onion, both bell peppers and garlic, and cook 10 minutes or until softened. Stir in turkey and cook 5 minutes or until no longer pink; drain. Mix in tomatoes with juice, pumpkin puree, chili powder, black pepper, salt and broth. Reduce heat to low; cover and simmer 20 minutes. Ladle into bowls and garnish with cheese and sour cream.

Note: Chili will be thick; add additional chicken broth or water to thin as desired.

Per serving: 172 calories, 18 grams protein, 6 grams fat (30 percent calories from fat), 2.3 grams saturated fat, 12 grams carbohydrate, 50 milligrams cholesterol, 251 milligrams sodium, 4 grams fiber.

Tuesday: Heat and Eat

Slice the leftover pork and make PORK SANDWICHES on kaiser rolls spread with honey mustard and topped with romaine. Serve with BAKED SWEET POTATO WEDGES. Munch on leftover CUPCAKES for dessert.

Shopping List

kaiser rolls, honey mustard, romaine, sweet potatoes to bake.

Wednesday: Express

TACO SALAD is a quick dinner. Prepare dinner according to package directions for less-sodium taco filling. Add canned reduced-sodium rinsed black beans to packaged salad greens; top with taco filling and salsa. Add CORN CHIPS on the side. Serve the filling meal with GUACAMOLE. Scoop leftover ICE CREAM for dessert.

Shopping List

packaged less-sodium taco filling and ingredients, canned reduced-sodium black beans, packaged salad greens, salsa, corn chips, guacamole.

Thursday: Meatless

Who would ever miss meat with this delicious CREAMY MUSHROOM STEW served over no-yolk NOODLES? Add a SPINACH SALAD and WHOLE-GRAIN ROLLS. For dessert, PEARS are light.

Shopping List

no-yolk noodles, butter, onion, crimini mushrooms, canned unsalted vegetable broth, dry sherry, reduced-fat sour cream, quick-mixing flour, coarse salt, pepper, fresh parsley, fresh spinach, whole-grain rolls, pears.

CREAMY MUSHROOM STEW

Servings: makes 6 servings

Prep time: less than 15 minutes

Cook time: about 20 minutes

  • 8 ounces no-yolk noodles
  • 1 tablespoon butter
  • 2 cups chopped onion
  • 1 pound sliced crimini mushrooms
  • 1 (14-ounce) can unsalted vegetable broth
  • 3 tablespoons dry sherry
  • 1 1/2 cups reduced-fat sour cream
  • 3 tablespoons quick-mixing flour
  • Coarse salt and pepper to taste
  • 2 tablespoons chopped fresh parsley

Cook noodles according to directions; drain and set aside.

Meanwhile, in a large nonstick skillet, melt butter on medium. Add onion and cook 10 minutes or until softened. Increase heat to medium-high; add mushrooms. Cook 5 minutes or until the mushrooms lose their moisture and are browned. Remove to a bowl. In the same skillet, stir in broth and sherry to deglaze the pan. Bring to boil; cook until the mixture is reduced by one-third. Reduce heat to low and return the mushrooms and onion to skillet. Remove pan from heat; mix together the sour cream and flour and blend into the mushrooms. Return skillet to stove and continue cooking over low heat, just until the sauce thickens. Season to taste with salt and pepper. Spoon over cooked noodles and garnish with parsley.

Per serving: 313 calories, 11 grams protein, 10 grams fat (30 percent calories from fat), 6 grams saturated fat, 44 grams carbohydrate, 36 milligrams cholesterol, 344 milligrams sodium, 3 grams fiber.

Friday: Kids

Kids are always in the mood for CHICKEN NACHOS. On a large microwave platter, layer 1 (10-ounce) bag nacho-style tortilla chips, 1 to 2 cups shredded Mexican-blend cheese and 1 (6- to 8-ounce) package refrigerated cooked Southwestern-style chicken breast strips. Microwave on high (100 percent power) 30 to 45 seconds or until cheese melts. Top with mild pico de gallo and garnish with reduced-fat sour cream. Serve with CARROT AND CELERY STICKS. Make dessert easy with GRAPES.

Shopping List

nacho-style tortillas chips, shredded Mexican-blend cheese, packaged refrigerated cooked Southwestern-style chicken breast strips, mild pico de gallo, reduced-fat sour cream, carrot and celery sticks, grapes.

Saturday: Easy Entertaining

Invite friends over for SCALLOPS WITH PESTO SAUCE. Rinse 1 pound sea scallops and pat dry with paper towels. In a large nonstick skillet, heat 1 1/2 teaspoons canola oil on medium-high. Add scallops and cook 4 minutes, turning once, or until golden and just barely opaque at centers. Remove skillet from heat and put scallops on plates. Add 1/3 cup refrigerated basil pesto and 2 tablespoons whipping cream to skillet (keep off the heat); stir to blend. Spoon sauce onto serving plates and top with scallops.

Serve with packaged LONG-GRAIN AND WILD RICE. Add a BOSTON LETTUCE SALAD and CRUSTY ROLLS. For dessert, buy a BANANA CREAM PIE.

Shopping List

sea scallops, canola oil, refrigerated basil pesto, whipping cream, packaged long-grain and wild rice, Boston lettuce, crusty rolls, banana cream pie.

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