health

7 Day Menu Planner for March 01, 2015

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

Sunday: Family

This POT ROAST reminds me of the one that my mother used to make. Serve it with a SPINACH SALAD and WHOLE-GRAIN ROLLS. Slice ANGEL FOOD CAKE, top it with BLUEBERRIES and add a dollop of light whipped cream for an easy dessert.

Plan

Save enough roast, vegetables and blueberries for Monday; save enough cake for Tuesday.

Shopping List

flour, envelope of onion soup mix, boneless beef chuck roast, red potatoes, onion, packaged baby carrots, fresh parsley, fresh spinach, whole-grain rolls, angel food cake, blueberries, light whipped cream.

POT ROAST

Servings: Makes 10 to 12 servings

Prep time: 10 minutes

Cook time: 2 1/2 to 3 hours; standing time: 5 minutes

  • 1/4 cup flour
  • 3/4 cup water
  • 1 (1-ounce) envelope onion soup mix (from 2-ounce package)
  • 1 (3- to 3 1/2-pound) boneless beef chuck roast
  • 6 to 8 small whole red potatoes
  • 1 medium onion, cut into quarters
  • 1 (16-ounce) package baby carrots
  • Chopped parsley for garnish

Heat oven to 325 degrees. Shake flour into large oven cooking bag; place bag in 9-by-13-inch baking pan. Add water and soup mix to bag; squeeze bag to blend sauce. Add beef to bag. Turn to coat beef with sauce. Place potatoes, onion and carrots in bag around beef. Close bag with nylon tie; cut six 1/2-inch slits in top. Bake 2 1/2 to 3 hours or until beef and vegetables are tender. Let stand 5 minutes. Remove from bag; carve meat across grain and serve with vegetables. Garnish with parsley.

Per serving (10 total): 234 calories, 28 grams protein, 6 grams fat (23 percent calories from fat), 2.2 grams saturated fat, 17 grams carbohydrate, 52 milligrams cholesterol, 234 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Make VEGETABLE BEEF SOUP with Sunday's leftovers by chopping 2 cups beef and all of the vegetables. To soup pot, add the beef, vegetables, 5 to 6 cups lower-sodium beef broth, 1 cup frozen succotash, 1 cup cooked rice, 1 (14.5-ounce) can no-salt-added diced tomatoes, 1/4 teaspoon dried rosemary, 1/4 teaspoon dried oregano and 1/4 teaspoon dried thyme. Bring to boil; reduce heat to low, cover and simmer 30 minutes. Season to taste with coarse salt and pepper.

Serve with deli COLESLAW and CRUSTY ROLLS. For dessert, enjoy the leftover BLUEBERRIES.

Shopping List

lower-sodium beef broth, frozen succotash, rice, canned no-salt-added diced tomatoes, dried rosemary, dried oregano, dried thyme, coarse salt, pepper, deli coleslaw, crusty rolls.

Tuesday: Kids

The kids will come running for these CHICKEN FINGERS. Serve with STEAK FRIES (frozen), BABY CARROTS with DIP, and SOFT BREAD STICKS. Drizzle the leftover CAKE with STRAWBERRY SAUCE for dessert.

Plan

Prepare the lentils and the rice for Wednesday. Save enough strawberry sauce for Saturday.

Shopping List

panko bread crumbs, parmesan, garlic powder, coarse salt, paprika, chicken tenders, egg, butter, cooking spray, frozen steak fries, baby carrots, dip, soft bread sticks, strawberry sauce.

CHICKEN FINGERS

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: less than 15 minutes

  • 2/3 cup panko bread crumbs
  • 1/2 cup grated parmesan cheese
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon coarse salt
  • 1/2 teaspoon paprika
  • 1 pound chicken tenders
  • 1 egg, slightly beaten
  • 1 tablespoon melted butter

Heat oven to 450 degrees. Line a rimmed baking sheet with parchment paper or nonstick foil. In a resealable plastic bag, combine bread crumbs, parmesan, garlic powder, salt and paprika. Dip half the chicken into egg; place in bag, seal and shake to coat. Place chicken on baking sheet. Repeat with remaining chicken. Drizzle butter over chicken and coat with cooking spray. Bake 12 to 14 minutes, turning after 6 minutes, until internal temperature is 165 degrees.

Per serving: 251 calories, 31 grams protein, 10 grams fat (37 percent calories from fat), 4.6 grams saturated fat, 8 grams carbohydrate, 136 milligrams cholesterol, 463 milligrams sodium, 1 gram fiber.

Wednesday: Meatless

Skip meat and enjoy LENTIL AND WILD RICE SOUP. Rinse and sort 1/2 cup lentils and combine with 3 cups water in a saucepan. Bring to boil; reduce heat to low. Cover and simmer 5 minutes. Remove from heat; let stand 1 hour. Rinse and drain. Cook 1 (6-ounce) package long-grain and wild rice blend according to directions. To the rice, add the cooked lentils, 3 cups vegetable broth, 1 (10-ounce) package frozen mixed vegetables and 1 cup 1 percent milk. Heat on medium and then ladle into bowls. Garnish with shredded 50 percent reduced-fat cheddar cheese.

Serve with a SMOKED MOZZARELLA, BOSTON LETTUCE AND MANGO CHUTNEY SANDWICH on sourdough bread. Add CUCUMBER SPEARS. For dessert, PEARS are easy.

Shopping List

lentils, packaged long-grain and wild rice blend, vegetable broth, frozen mixed vegetables, 1 percent milk, 50 percent reduced-fat cheddar cheese, smoked mozzarella, Boston lettuce, mango chutney, sourdough bread, cucumbers, pears.

Thursday: Budget

Even a Frenchman would be impressed with FAUX CASSOULET. Heat oven to 375 degrees. In a 3-quart casserole dish, mix 1 (15- to 19-ounce) can rinsed and drained reduced-sodium black beans, 1 (15- to 19-ounce) can rinsed and drained reduced-sodium white beans and 1 (15- to 19-ounce) can rinsed and drained reduced-sodium dark red kidney beans, 1 (14-ounce) package low-fat kielbasa (diagonally sliced into 1-inch pieces), 1 (15-ounce) can no-salt-added tomato sauce, 1 1/2 cups carrots (thinly sliced), 2 small onions (thinly sliced and separated into rings), 1/2 cup lower-sodium beef broth, 2 tablespoons firmly packed light brown sugar, 1 1/2 teaspoons dried thyme and 2 cloves minced garlic. Cover and bake about 1 hour or until hot and bubbly and carrots are tender.

Serve the hearty bean and sausage combo with MIXED GREENS and a BAGUETTE. Sprinkle PEACHES with nutmeg for dessert.

Shopping List

canned reduced-sodium black beans, canned reduced-sodium white beans, canned reduced-sodium dark red kidney beans, packaged low-fat kielbasa sausage, canned no-salt-added tomato sauce, fresh carrots, onions, lower-sodium beef broth, light brown sugar, dried thyme, garlic, salad greens, baguette, peaches, nutmeg.

Friday: Express

Tonight, take it easy and let a WHOLE MEAL frozen dinner (such as Skillet Sensations or another brand) come to the rescue for dinner. I added extra fresh broccoli florets to the meal, a packaged SALAD and GARLIC BREAD. How about a scoop of fat-free CHOCOLATE ICE CREAM for dessert?

Plan

Save enough ice cream for Saturday.

Shopping List

Skillet Sensations frozen whole meal (or another brand), fresh broccoli, packaged salad, garlic bread, fat-free chocolate ice cream.

Saturday: Easy Entertaining

Invite guests for CHILI-RUBBED PORK CHOPS WITH PINEAPPLE SALSA. Serve with RICE, GRILLED ZUCCHINI and SOURDOUGH BREAD. For dessert, drizzle leftover STRAWBERRY SAUCE over leftover ICE CREAM.

Shopping List

chili powder, light brown sugar, garlic powder, onion powder, coarse salt, pork loin chops, fresh or canned pineapple, fresh jalapeno pepper, lime, rice, zucchini, sourdough bread.

health

7 Day Menu Planner for February 22, 2015

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

Sunday: Family

Take the family to the islands and enjoy CARIBBEAN CHICKEN STEW along the way. Ladle the stew over RICE and add a ROMAINE SALAD on the side. Serve with CRUSTY ROLLS. For dessert, PINEAPPLE UPSIDE-DOWN CAKE (from a mix) is easy.

Plan

Save enough stew, rice and cake for Monday.

Shopping List

canola oil, onions, bone-in skinless chicken thighs and drumsticks, unsalted chicken broth, sweet potatoes, canned no-salt-added diced tomatoes, frozen corn, crushed red pepper, coarse salt, ground ginger, canned unsweetened light coconut milk, rice, romaine, crusty rolls, pineapple upside-down cake mix.

CARIBBEAN CHICKEN STEW

Servings: Makes 8 servings

Prep time: 30 minutes

Cook time: 40 to 50 minutes

  • 1 tablespoon canola oil
  • 2 medium onions, cut into 1-inch pieces
  • 4 bone-in skinless chicken thighs
  • 4 bone-in skinless chicken drumsticks
  • 4 1/2 cups unsalted chicken broth
  • 2 1/2 pounds sweet potatoes, peeled and cut into 1-inch pieces
  • 1 (14 1/2-ounce) cans no-salt-added diced tomatoes, undrained
  • 1 (10-ounce) package frozen corn
  • 1/2 to 1 teaspoon crushed red pepper
  • 1/4 teaspoon coarse salt
  • 1 teaspoon ground ginger
  • 1 cup unsweetened light coconut milk

In a Dutch oven, heat oil on medium and cook onions 5 minutes or until softened; stir occasionally. Add chicken and broth. Bring to boil; reduce heat to low. Cover and simmer 30 minutes. Remove chicken to a bowl; set aside. To broth, add sweet potatoes, tomatoes and juice, corn, crushed red pepper and salt. Return to boil; reduce heat. Cover and simmer for 10 to 15 minutes or until vegetables are softened.

Meanwhile, remove chicken meat from bones; discard bones. Chop or shred meat; set aside. Skim fat from broth mixture. Using a slotted spoon, remove 1 1/2 cups of the vegetables. Remove 1 cup liquid. Let cool slightly. Transfer cooled vegetables and liquid to a food processor. Cover and process until smooth; return to Dutch oven. Add chicken and ginger to stew; heat through. Stir in coconut milk and serve.

Per serving: 345 calories, 21 grams protein, 9 grams fat (23 percent calories from fat), 2.5 grams saturated fat, 45 grams carbohydrate, 95 milligrams cholesterol, 300 milligrams sodium, 6 grams fiber.

Monday: Heat and Eat

Cook once and enjoy the result of your labor twice with your Sunday leftovers, CHICKEN STEW over RICE.

Add a FRESH CARROT SALAD. In a medium bowl, whisk together 2 tablespoons extra-virgin olive oil, 2 tablespoons fresh lemon juice, 1 clove minced garlic, 3/4 teaspoon ground coriander, 1/8 teaspoon cinnamon, 1/2 teaspoon smoked paprika, 1/2 fresh red jalapeno pepper (seeded and very thinly sliced) and 1/2 teaspoon coarse salt. Toss the salad with 8 ounces grated carrots and 1/2 cup chopped cilantro. (Add cilantro just before serving.) (Adapted from "Date Night In," Ashley Rodriguez; Running Press, 2014.)

Serve with WHOLE-GRAIN BREAD. Slice the leftover CAKE for dessert.

Plan

Save enough carrot salad for Tuesday.

Shopping List

extra-virgin olive oil, lemon, garlic, ground coriander, cinnamon, smoked paprika, red jalapeno pepper, coarse salt, grated carrots, cilantro, whole-grain bread.

Tuesday: Kids

Watch the kids lap up SKILLET CORN DOGS. Prepare 1 (7 1/4-ounce) package macaroni and cheese dinner according to directions. Meanwhile, cook 1 pound less-sodium, less-fat hot dogs in a large nonstick skillet on medium-high for 4 to 5 minutes or until browned. Add 1 (15 1/4-ounce) can rinsed no-salt-added corn and the mac and cheese; mix well and cook until heated through.

Serve with leftover CARROT SALAD and BREAD STICKS. ORANGE SLICES are dessert.

Shopping List

packaged macaroni and cheese, less-sodium, less-fat hot dogs, canned no-salt-added corn, bread sticks, oranges.

Wednesday: Meatless

For your no-meat dinner, make easy FETTUCCINE WITH RICOTTA, TOMATOES AND BASIL. Cook 1 (9-ounce) package refrigerated fettuccine according to directions. Drain and return to pan. In a medium bowl, mix together 3 tablespoons butter, 3/4 cup reduced-fat ricotta cheese and 1/4 cup freshly grated parmesan cheese. Toss with hot fettuccine. Top with 1 large chopped tomato, 2 tablespoons chopped fresh basil and 2 more tablespoons grated parmesan cheese.

Serve with MIXED GREENS and GARLIC BREAD. Scoop fat-free STRAWBERRY ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

refrigerated fettuccine, butter, reduced-fat ricotta cheese, parmesan cheese, tomato, fresh basil, salad greens, garlic bread, fat-free strawberry ice cream.

Thursday: Express

When I'm searching for dinner ideas, I sometimes turn to a packaged slow-cooker seasoning mix. My mix of choice was reduced-sodium CHICKEN CHILI, and we liked it. Feel free to add your own touch to the chili as I did. Add a packaged CAESAR SALAD and CORN MUFFINS (from a mix) to round out your meal. KIWIFRUIT works for dessert.

Shopping List

any packaged reduced-sodium chicken chili seasoning mix and ingredients on package, packaged Caesar salad, cornbread mix, kiwifruit.

Friday: Budget

On a cold winter's night, warm up with a bowl of hearty POTATO CHOWDER. Serve with a LETTUCE WEDGE and garnish with chopped hard-cooked eggs. Add WHOLE-GRAIN ROLLS. RED AND GREEN GRAPES are a quick dessert.

Shopping List

bacon, onion, celery, potatoes, Dijon mustard, 1 percent milk, canned condensed less-sodium, less-fat cream of chicken soup, fresh Italian parsley, lettuce, eggs, whole-grain rolls, red and green grapes.

POTATO CHOWDER

Servings: Makes 6 servings

Prep time: 20 minutes

Cook time: about 25 minutes, plus bacon

  • 3 slices bacon
  • 1 medium onion, chopped
  • 1 rib celery, sliced
  • 2 large potatoes, peeled and cut into chunks
  • 1 teaspoon Dijon mustard
  • 1 cup water
  • 1 1/2 cups 1 percent milk
  • 1 (10 3/4-ounce) can condensed less-sodium, less-fat cream of chicken soup
  • Chopped fresh Italian parsley for garnish

In a large saucepan, cook bacon over medium until crisp. Remove bacon, reserving 1 tablespoon bacon drippings in saucepan. Drain bacon on paper towels; crumble and set aside. Add onion and celery to hot drippings. Cook on medium 5 minutes or until softened. Stir in potatoes, mustard and water. Bring to boil; reduce heat. Cover and simmer about 15 minutes or just until potatoes are tender. Stir in milk and soup. Heat through but do not boil. Stir in bacon. Ladle into bowls and garnish with parsley.

Per serving: 168 calories, 6 grams protein, 6 grams fat (30 percent calories from fat), 2.2 grams saturated fat, 24 grams carbohydrate, 12 milligrams cholesterol, 318 milligrams sodium, 3 grams fiber.

Saturday: Easy Entertaining

Make it easy on yourself and prepare SPAGHETTI WITH CLAMS for your guests. Serve with STEAMED BROCCOLI and drizzle with fresh lemon juice. Add a RED-TIPPED LETTUCE SALAD and CRUSTY BREAD. Leftover ICE CREAM drizzled with HOT FUDGE sauce and a little orange liqueur finishes the meal.

Shopping List

whole-wheat spaghetti, extra-virgin olive oil, garlic, Italian parsley, dry white wine, canned baby clams, pepper, lemons, dry bread crumbs, fresh broccoli, red-tipped lettuce, crusty bread, hot fudge sauce, orange liqueur.

SPAGHETTI WITH CLAMS

Servings: Makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes, plus spaghetti

  • 12 ounces whole-wheat spaghetti
  • 1 tablespoon extra-virgin olive oil
  • 2 cloves garlic, minced
  • 4 tablespoons finely chopped Italian parsley, divided
  • 1/4 cup dry white wine
  • 2 (10-ounce) cans baby clams, drained, liquid reserved
  • Freshly ground pepper
  • 2 teaspoons freshly grated lemon zest (yellow part only)
  • 3 tablespoons dry bread crumbs, divided

Cook pasta according to directions.

Meanwhile, heat oil in a large nonstick skillet over medium-high. Add garlic and 2 tablespoons parsley; cook 1 to 2 minutes, stirring, until the garlic is light golden. Add wine and 1 cup reserved clam liquid. Bring to a boil. Cook 4 minutes. Add clams and remove from heat. Season with pepper. Drain pasta. Add to pan with clams and sauce. Add zest, 2 tablespoons bread crumbs and remaining parsley; place over medium-high heat and toss well. Serve immediately, sprinkled with remaining bread crumbs.

Per serving: 427 calories, 25 grams protein, 5 grams fat (10 percent calories from fat), 0.8 gram saturated fat, 76 grams carbohydrate, 48 milligrams cholesterol, 719 milligrams sodium, 11 grams fiber.

health

7 Day Menu Planner for February 15, 2015

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

Sunday: Family

This meal-in-a-dish HERB-ROASTED CHICKEN AND VEGETABLES is perfect for family day. Serve the easy combo with a ROMAINE SALAD and WHOLE-GRAIN BREAD. PEACH COBBLER will be a welcome dessert.

Plan

Save enough chicken and vegetables and peach cobbler for Monday.

Shopping List

less-sodium, less-fat cream of mushroom soup, 1 percent milk, dried oregano, fresh baby carrots, potatoes, boneless skinless chicken breasts, paprika, romaine lettuce, whole-grain bread, peach cobbler.

HERB-ROASTED CHICKEN AND VEGETABLES

Servings: Makes 8 servings

Prep time: 10 minutes

Cook time: 50 minutes

  • 1 (10 3/4-ounce) can less-sodium, less-fat cream of mushroom soup
  • 1/3 cup 1 percent milk
  • 2 teaspoons dried oregano, divided
  • 2 cups fresh baby carrots
  • 4 medium potatoes, cut into 1-inch chunks
  • 2 pounds boneless skinless chicken breasts
  • 1/2 teaspoon paprika

Heat oven to 400 degrees. Combine soup, milk and 1 teaspoon oregano; mix well. In a 9-by-13-inch baking dish, add carrots and potatoes. Pour soup mixture over vegetables and stir well. Top with chicken. Sprinkle chicken with remaining oregano and the paprika. Bake, uncovered, for 50 minutes or until chicken is 165 degrees and vegetables are fork-tender. Cut breasts into 8 portions.

Per serving: 214 calories, 27 grams protein, 4 grams fat (17 percent calories from fat), 0.9 gram saturated fat, 17 grams carbohydrate, 75 milligrams cholesterol, 278 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Tonight all you have to do is reheat the extra CHICKEN AND VEGETABLES you prepared on Sunday. Add a LETTUCE WEDGE SALAD and CRUSTY ROLLS. Warm the leftover PEACH COBBLER for dessert and top with frozen VANILLA YOGURT.

Plan

Save enough frozen yogurt for Wednesday.

Shopping List

lettuce wedge, crusty rolls, frozen vanilla yogurt.

Tuesday: Express

Make it an easy night with SOUP (lentil) and SANDWICHES (grilled deli turkey and Swiss cheese on rye with honey-mustard dressing). Serve with PICKLED BEETS. Peel TANGERINES for dessert.

Shopping List

lentil soup, deli turkey, Swiss cheese, rye bread, honey-mustard dressing, pickled beets, tangerines.

Wednesday: Kids

The kids can help prepare this easy RAVIOLI CASSEROLE. Crumble 1 pound lean ground beef in a 2-quart microwavable dish. Add 1/4 cup minced onion. Cover and microwave on high (100 percent power) 5 or 6 minutes or until beef is no longer pink; drain well. Stir in 2 (15-ounce) cans beef ravioli. Cover and microwave 5 to 7 minutes or until hot; stir several times. Sprinkle with 4 ounces 50 percent reduced-fat cheddar cheese. Cover and let stand until cheese melts.

Alongside, serve BABY CARROTS with DIP and BREAD STICKS.

For dessert, WAFFLE SUNDAES are fun. Prepare frozen waffles according to package directions; top each with a scoop of leftover frozen vanilla yogurt and drizzle with frozen raspberries in syrup (thawed).

Shopping List

lean ground beef, onion, canned beef ravioli, 50 percent reduced-fat cheddar cheese, baby carrots, any dip, bread sticks, frozen waffles, frozen raspberries in syrup.

Thursday: Meatless

HOMESTYLE SCRAMBLED EGGS sound like breakfast, but they're dinner tonight. Serve with deli COLESLAW. Boost the flavor of the coleslaw with a little chili powder and chopped fresh parsley. Add toasted WHOLE-GRAIN ENGLISH MUFFINS. PEARS and OATMEAL COOKIES are dessert.

Plan

Buy enough coleslaw for Saturday.

Shopping List

eggs, coarse salt, butter, refrigerated or frozen hash-browned potatoes, fresh zucchini, tomato, deli coleslaw, chili powder, fresh parsley, whole-grain English muffins, pears, oatmeal cookies.

HOMESTYLE SCRAMBLED EGGS

Servings: Makes 4 servings

Prep time: 10 minutes

Cook time: about 10 minutes

  • 4 whole eggs
  • 4 egg whites
  • 1/2 teaspoon coarse salt
  • 3 tablespoons water
  • 1 tablespoon butter
  • 1 cup refrigerated or frozen hash-browned potatoes (thawed)
  • 1 small fresh zucchini, chopped
  • 1 medium tomato, seeded and chopped

Beat eggs, egg whites, salt and water. Melt butter in a large nonstick skillet over medium heat. Cook potatoes, zucchini and tomato 4 minutes or until hot, stirring occasionally. Pour egg mixture over potato mixture. As mixture begins to set at bottom and sides, gently lift cooked portions with spatula so the thin, uncooked portion can flow to bottom. Do not stir. Cook 3 to 5 minutes or until eggs are thickened throughout, but still moist.

Per serving: 165 calories, 12 grams protein, 8 grams fat (43 percent calories from fat), 3.4 grams saturated fat, 12 grams carbohydrate, 194 milligrams cholesterol, 407 milligrams sodium, 1 gram fiber.

Friday: Budget

Rely on your slow cooker for money-saving recipes such as this TORTILLA SOUP. In a 4-quart or larger slow cooker, combine 1 (10- to 12-ounce) can drained chicken breast (shredded), 1 cup frozen whole-kernel corn (thawed), 2 (14-ounce) cans unsalted chicken stock, 2 (14-1/2 ounce) cans undrained stewed tomatoes, 1/2 teaspoon minced garlic, 1 cup salsa and 1 tablespoon cumin. Cover and cook on high 3 hours or on low 6 hours.

Meanwhile, bake 3 corn tortillas (cut into 1/2-inch strips) on a rimmed baking pan in 350-degree oven for 10 minutes or until crisp.

To serve: Ladle soup over tortilla strips and garnish with 50 percent reduced-fat shredded jalapeno cheese and chopped cilantro.

Serve with CHOPPED LETTUCE and extra CORN TORTILLAS. For dessert, CHUNKY APPLESAUCE is easy.

Shopping List

canned chicken breast, frozen whole-kernel corn, canned unsalted chicken stock, canned stewed tomatoes, garlic, salsa, cumin, corn tortillas, 50 percent reduced-fat jalapeno cheese, cilantro, lettuce, chunky applesauce.

Saturday: Easy Entertaining

Turn a tough cut of beef into company fare with this FAJITA-STYLE FLANK STEAK. Accompany the tender steak with Dutch yellow POTATOES O'BRIEN. Heat 2 tablespoons butter in a large nonstick skillet on medium. Add 1 pound diced Dutch yellow potatoes, 1/3 cup diced green bell pepper, 1/3 cup diced red bell pepper and 1/3 cup diced yellow bell pepper, 1 medium diced sweet onion, 2 cloves minced garlic, 1/2 teaspoon coarse salt and black pepper to taste. Stir to combine; cook 5 to 8 minutes, stirring occasionally, until tender.

Serve with STEAMED FRESH BROCCOLI, leftover COLESLAW and CRUSTY ROLLS. FRUIT TARTS are for dessert.

Tip

Turn a tough cut of beef into company fare with this FAJITA-STYLE FLANK STEAK. Accompany the tender steak with Dutch yellow POTATOES O'BRIEN. Heat 2 tablespoons butter in a large nonstick skillet on medium. Add 1 pound diced Dutch yellow potatoes, 1/3 cup diced green bell pepper, 1/3 cup diced red bell pepper and 1/3 cup diced yellow bell pepper, 1 medium diced sweet onion, 2 cloves minced garlic, 1/2 teaspoon coarse salt and black pepper to taste. Stir to combine; cook 5 to 8 minutes, stirring occasionally, until tender.

Serve with STEAMED FRESH BROCCOLI, leftover COLESLAW and CRUSTY ROLLS. FRUIT TARTS are for dessert.

Shopping List

beef flank steak, Italian dressing, salsa, lime, fresh cilantro or parsley, hot sauce, butter, Dutch yellow potatoes, green bell pepper, red bell pepper, yellow bell pepper, sweet onion, garlic, coarse salt, black pepper, fresh broccoli, crusty rolls, fruit tarts.

FAJITA-STYLE FLANK STEAK

Servings: Makes 6 servings

Prep time: 10 minutes; marinating time: 8 to 24 hours

Cook time: 13 to 18 minutes

  • 1 1/2-pound beef flank steak
  • 1/4 cup Italian dressing
  • 1/4 cup salsa
  • 1/2 teaspoon fresh lime zest (green part only)
  • 1 tablespoon fresh lime juice
  • 1 tablespoon fresh chopped cilantro or parsley
  • 1/8 teaspoon hot sauce

Trim fat from steak. Place steak in a large resealable plastic bag in a large shallow dish.

For the marinade, in a small bowl, stir together Italian dressing, salsa, lime zest, lime juice, cilantro or parsley and hot sauce; mix well. Pour over steak; seal bag. Marinate in refrigerator 8 to 24 hours, turning bag occasionally.

When ready to cook, drain steak; reserve marinade. Place steak on unheated rack of broiler pan. Broil 3 to 4 inches from heat 13 to 18 minutes for medium-rare to medium, turning once and brushing with marinade up to the last 5 minutes of broiling. Pour any remaining marinade into small pan; boil 1 minute. Thinly slice beef across grain. Serve steak with marinade.

Per serving: 214 calories, 25 grams protein, 11 grams fat (48 percent calories from fat), 4.1 grams saturated fat, 2 grams carbohydrate, 53 milligrams cholesterol, 209 milligrams sodium, no fiber.

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