Family time will be extra-special when you serve MARINATED FLANK STEAK today. In a shallow dish, combine 1/2 cup light soy sauce, 2 tablespoons sesame seeds, 3 tablespoons honey, 3 tablespoons canola oil, 2 sliced green onions, 1 clove minced garlic and 1 teaspoon grated fresh ginger; mix well. Add 2 (1-pound) trimmed flank steaks. Cover and refrigerate 8 hours; turn occasionally.
Heat grill on medium. Remove steaks; discard marinade. Grill, covered with lid, 7 minutes per side or until meat thermometer reads 145 degrees. Let stand 5 minutes; slice thinly across grain.
Serve with RED POTATO, HARICOT VERT AND CHERRY TOMATO SALAD. Add BAGUETTES. For dessert, make or buy a BLACKBERRY PIE topped with fat-free VANILLA ICE CREAM.
Save enough steak, potato salad and pie for Monday.
light soy sauce, sesame seeds, honey, canola oil, green onions, garlic, fresh ginger, flank steaks, small red potatoes, haricots verts (thin French green beans), cherry tomatoes, red onion, olive oil, low-fat mayonnaise, tarragon vinegar, white wine, Dijon mustard, coarse salt, black pepper, baguettes, blackberry pie, fat-free vanilla ice cream.
RED POTATO, HARICOT VERT AND CHERRY TOMATO SALAD
Servings: Makes 8 servings
Prep time: 20 minutes
Cook time: 10 to 15 minutes
- 2 pounds small red potatoes, cut into 1-inch pieces
- 2/3 pound haricots verts (thin French green beans), trimmed
- 2 cups halved cherry tomatoes
- 3/4 cup finely chopped red onion
- 5 tablespoons olive oil
- 2 tablespoons low-fat mayonnaise
- 1 tablespoon tarragon vinegar
- 1 tablespoon white wine
- 2 teaspoon Dijon mustard
- 1/4 teaspoon freshly ground black pepper
Cover potatoes in a large saucepan with 1-inch-deep cold water. Bring to boil and cover partially; lower heat to simmer. Cook about 10 minutes or until tender when pierced with fork. Drain in colander; cool to lukewarm temperature. Bring a pan of cold water to boil. Add beans; cook 1 minute or until crisp-tender. Remove from heat; drain and rinse under cold water. In a large bowl, combine potatoes, beans, tomatoes and red onion.
In a separate small bowl, whisk together oil, mayonnaise, vinegar, white wine, mustard, salt and pepper. Pour over potato mixture; toss gently to coat. Serve at room temperature. (Adapted from "At Home With Magnolia," by Allysa Torey; Houghton Mifflin Harcourt, 2015.)
Per serving: 194 calories, 4 grams protein, 9 grams fat (41 percent calories from fat), 1.3 grams saturated fat, 26 grams carbohydrate, no cholesterol, 329 milligrams sodium, 4 grams fiber.
Monday: Heat and Eat
Stay cool tonight with STEAK AND POTATO SALAD. Toss leftover potato salad with 6 cups salad greens and a light balsamic vinaigrette. Top with thinly sliced leftover steak and crumbled blue cheese. Add WHOLE-GRAIN ROLLS. For dessert, warm the leftover PIE.
salad greens, light balsamic vinaigrette, crumbled blue cheese, whole-grain rolls.
For a low-cost dinner, try FETTUCCINE WITH CLAM SAUCE AND BROCCOLI. Steam chopped fresh broccoli in some unsalted chicken broth until tender. Stir in canned clam sauce and a handful of chopped parsley. Heat through and serve over hot, cooked fettuccine. Add SLICED TOMATOES and GARLIC BREAD. For dessert, nothing beats fresh PEACHES.
fresh broccoli, unsalted chicken broth, canned clam sauce, fresh parsley, fettuccine, tomatoes, garlic bread, peaches.
HAM AND CHEESE STACKS make a quick meal. Layer Swiss cheese and ham slices on dark rye bread spread with grainy mustard. Top with drained deli coleslaw. Add STEAK FRIES (frozen) on the side along with DILL PICKLES. Make CHOCOLATE MOUSSE (from a mix) for dessert.
Swiss cheese, ham slices, dark rye bread, grainy mustard, deli coleslaw, frozen steak fries, dill pickles, chocolate mousse mix.
MANGO BRIE QUESADILLAS are a sure winner with the kids. To make 1 quesadilla: On half of a fat-free whole-grain tortilla, place 2 tablespoons shredded part-skim mozzarella cheese, 4 slices mango and 1 ounce sliced brie cheese; fold in half. Place in a heated nonstick skillet and cook 1 to 2 minutes on each side or until browned. Serve with SALSA.
Add fresh CORN-ON-THE-COB and fresh BABY CARROTS. For dessert, RED AND GREEN GRAPES will hit the spot.
Champagne mangoes are our favorite variety.
fat-free whole-grain tortillas, shredded part-skim mozzarella cheese, Champagne or other mangoes, brie cheese, salsa, corn-on-the-cob, baby carrots, red and green grapes.
Keep it simple with SOUTHWESTERN POTATO FRITTATA. Add a SPINACH SALAD and WHOLE-GRAIN ROLLS. Dessert is simple with KIWIFRUIT and PEANUT BUTTER COOKIES.
potatoes, canned no-salt-added whole-kernel corn, canned diced green chilies, canned or jarred sliced pimientos, green onions, fresh parsley or cilantro, eggs or frozen egg substitute, black pepper, parmesan cheese, fresh spinach, whole-grain rolls, kiwifruit, peanut butter cookies.
SOUTHWESTERN POTATO FRITTATA
Servings: Makes 4 servings
Prep time: Less than 15 minutes
Cook time: Less than 25 minutes
- 12 ounces (2 medium) potatoes, cut into 1/4-inch slices
- 1 (8 3/4-ounce) can no-salt-added whole-kernel corn, rinsed
- 1 (4-ounce) can diced green chilies
- 1 (2-ounce) can or jar sliced pimientos, drained
- 3 green onions, sliced
- 2 tablespoons chopped fresh parsley or cilantro
- 8 whole eggs or 2 cups frozen egg substitute (thawed)
- 2 teaspoons water
- Black pepper
- 1/3 cup freshly grated parmesan cheese
Place potatoes in shallow baking dish; cover and microwave on high (100 percent power) for 5 minutes. Heat a large nonstick skillet on medium; add potatoes and cook 5 minutes, turning occasionally, until golden.
Meanwhile, in medium bowl, combine corn, chilies, pimientos, onions, parsley or cilantro, eggs and water; mix well. Add pepper to taste. Pour mixture over potatoes. Cover; cook 10 minutes on medium or until eggs are almost set. Remove cover. Sprinkle with parmesan. Heat broiler. Wrap skillet handle with heavy-duty foil (or use layers). Place skillet 4 to 5 inches from heat. Broil 1 to 3 minutes to finish cooking eggs and melt cheese. Watch carefully! Cut into wedges and serve immediately.
Per serving: 302 calories, 19 grams protein, 12 grams fat (36 percent calories from fat), 4.3 grams saturated fat, 30 grams carbohydrate, 378 milligrams cholesterol, 362 milligrams sodium, 4 grams fiber.
Saturday: Easy Entertaining
We invited guests for an old favorite, SWEET AND SOUR CHICKEN, and served it over RICE. For some color, add tiny GREEN PEAS (frozen) along with SOURDOUGH BREAD. What could be easier for dessert than DUSTY STRAWBERRIES? Wash, remove hulls and halve (large) fresh strawberries. Sprinkle with powdered sugar just before serving.
canola oil, boneless, skinless chicken breast, cornstarch, canned pineapple chunks in juice, light brown sugar, light soy sauce, white vinegar, no-salt-added tomato sauce, green bell pepper, crushed red pepper, rice, frozen tiny green peas, sourdough bread, fresh strawberries, powdered sugar.
SWEET AND SOUR CHICKEN
Servings: Makes 4 servings
Prep time: 15 minutes
Cook time: Less than 20 minutes
- 2 teaspoons canola oil
- 1 pound boneless, skinless chicken breast, cut into 3/4-inch pieces
- 1 tablespoon cornstarch
- 1 (8-ounce) can pineapple chunks in juice, divided
- 1/4 cup light brown sugar
- 1 tablespoon light soy sauce
- 1/4 cup white vinegar
- 1/2 cup no-salt-added tomato sauce
- 1 green bell pepper, cut into 1/4-inch strips
- Crushed red pepper, if desired
In a large nonstick skillet, heat oil on medium-high. Add chicken and cook 5 minutes or until brown on both sides. Remove chicken from skillet; cover to keep warm. Mix cornstarch with juice from canned pineapple (about 1/4 cup). Add to skillet, along with brown sugar, soy sauce and vinegar. Heat on low and simmer 3 minutes or until sauce thickens. Add pineapple chunks and chicken. Bring to boil; simmer 5 minutes. Add tomato sauce and bell pepper; cook 3 minutes or until heated through. Garnish with crushed red pepper if desired.
Per serving: 263 calories, 25 grams protein, 5 grams fat (19 percent calories from fat), 0.8 gram saturated fat, 27 grams carbohydrate, 73 milligrams cholesterol, 242 milligrams sodium, 1 gram fiber.