Celebrate family time with CHIPOTLE-MARINATED FLANK STEAK. Alongside, add ROASTED RED POTATOES, ASPARAGUS, MIXED GREENS SALAD and CRUSTY BREAD. Buy a BOSTON CREAM PIE for dessert.
Save enough steak and pie for Monday.
lime, fresh cilantro, brown sugar, chipotle chiles in adobo sauce, garlic, flank steak, coarse salt, red potatoes, asparagus, salad greens, crusty bread, Boston cream pie.
CHIPOTLE-MARINATED FLANK STEAK
Servings: makes 4 (3-ounce) servings, plus 1 steak reserved for later
Prep time: 15 minutes; marinating time: 6 hours to overnight
Cook time: 11 to 21 minutes; standing time: 5 minutes
- 1/3 cup fresh lime juice
- 1/4 cup chopped fresh cilantro
- 1 tablespoon packed brown sugar
- 2 teaspoons chipotle chiles in adobo sauce
- 2 tablespoons adobo sauce (from chiles)
- 2 cloves garlic, minced
- 1 teaspoon freshly grated lime zest (green part only)
- 2 (1-pound) flank steaks
- Coarse salt to taste
Combine lime juice, cilantro, brown sugar, chiles, adobo sauce, garlic and zest in a large resealable bag. Add steaks; turn to coat. Marinate in refrigerator 6 hours to overnight. Remove steaks; discard marinade. Grill on medium heat 11 to 21 minutes for medium-rare to medium doneness (145 to 160 degrees). Turn occasionally. Remove from grill; let stand 5 minutes. Carve across grain into thin slices. Season with salt as desired.
Per serving: 190 calories, 25 grams protein, 9 grams fat (45 percent calories from fat), 3.8 grams saturated fat, no carbohydrate, 53 milligrams cholesterol, 122 milligrams sodium, no fiber.
Monday: Heat and Eat
A delicious way to use the leftover steak is in BEEF, ROTINI AND ARTICHOKE SALAD WITH BALSAMIC VINAIGRETTE. All you need is SOURDOUGH BREAD to go alongside. Slice the leftover PIE for dessert.
tri-colored rotini (corkscrew) pasta, canned quartered water-packed artichokes, red bell pepper, pitted black olives, fresh basil, balsamic vinaigrette, sourdough bread.
BEEF, ROTINI AND ARTICHOKE SALAD WITH BALSAMIC VINAIGRETTE
Servings: makes 8 servings
Prep time: 10 minutes; refrigeration time: 2 hours
Cook time: for the pasta
- 4 cups (about 12 ounces) tri-colored rotini (corkscrew) pasta
- 1 cooked (leftover) flank steak, cut into thin 2-inch strips
- 1 (14-ounce) can quartered, water-packed artichokes, drained
- 1 large red bell pepper, cut into thin strips
- 1 cup pitted black olives
- 2 tablespoons thinly sliced fresh basil
- 1/2 cup balsamic vinaigrette
Cook pasta according to directions; rinse and drain. In a large bowl, combine steak, cooked pasta, artichokes, bell pepper, olives and basil. Add vinaigrette; toss. Cover and refrigerate 2 hours before serving.
Per serving: 336 calories, 19 grams protein, 11 grams fat (30 percent calories from fat), 2.8 grams saturated fat, 39 grams carbohydrate, 26 milligrams cholesterol, 433 milligrams sodium, 2 grams fiber.
Dinner couldn't be easier than using your slow cooker for BLACK BEANS. Serve the beans over BROWN RICE and add CARROT AND CELERY STICKS on the side, along with WHOLE-GRAIN ROLLS. For dessert, enjoy RED AND GREEN GRAPES.
dried black beans, onion, green bell pepper, garlic, bay leaves, canned no-salt-added diced tomatoes, unsalted vegetable broth if desired, olive oil, cumin, fresh jalapeno pepper, coarse salt, red onion, eggs, cilantro, reduced-fat sour cream, brown rice, carrot and celery sticks, whole-grain rolls, red and green grapes.
Servings: makes 8 servings
Prep time: 10 minutes
Cook time: 6 to 8 hours on high
- 1 pound dried black beans, sorted and rinsed
- 1 large onion, chopped
- 1 large green bell pepper, chopped
- 5 cloves garlic, minced
- 2 bay leaves
- 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
- 5 cups unsalted vegetable broth or water
- 2 tablespoons olive oil
- 4 teaspoons cumin
- 1 tablespoon seeded and finely chopped fresh jalapeno pepper
- 1 teaspoon coarse salt
- Chopped red onion, chopped hard-cooked eggs, chopped fresh cilantro and reduced-fat sour cream for garnish
In a 4-quart or larger slow cooker, combine beans, onion, bell pepper, garlic, bay leaves, tomatoes with juice, broth or water, olive oil, cumin, jalapeno pepper and salt. Cover and cook on high 6 to 8 hours or until beans are tender and most of the liquid is absorbed. Remove bay leaves. Garnish as desired.
Per serving: 268 calories, 12 grams protein, 4 grams fat (13 percent calories from fat), 0.5 gram saturated fat, 45 grams carbohydrate, no cholesterol, 374 milligrams sodium, 6 grams fiber.
Try a quick fix, BARBECUE PIZZA, for dinner tonight. Heat oven to 400 degrees. Place a large ready-to-heat pizza crust on a cookie sheet. Sprinkle with 1 cup (2 cups total) shredded 50 percent reduced-fat cheddar cheese. Top with 1 (15-ounce) container refrigerated fully cooked shredded beef with barbecue sauce (such as Lloyd's) and 4 red onion rings. Sprinkle with remaining cheese. Bake 15 to 20 minutes or until hot. Add a packaged GREEN SALAD and KIWIFRUIT, and dinner is prepared.
large ready-to-heat pizza crust, 50 percent reduced-fat cheddar cheese, refrigerated fully cooked shredded beef with barbecue sauce (such as Lloyd's), red onion, packaged green salad, kiwifruit.
Pasta, beans and tuna are all money-savers, and this FETTUCCINE WITH TUNA AND WHITE BEANS adds good flavor to the equation. Cook 12 ounces fettuccine; drain. In a large bowl, combine 2 (6-ounce) cans drained, flaked, water-packed albacore tuna, 1 (15-ounce) can rinsed reduced-sodium cannellini beans and 2 cups marinara sauce. Toss with the fettuccine. Serve with a SPINACH SALAD and ITALIAN BREAD. PLUMS make a simple dessert.
fettuccine, canned water-packed albacore tuna, canned reduced-sodium cannellini beans, marinara sauce, fresh spinach, Italian bread, plums.
The kids will be excited for SOFT BEAN TACOS. Spread warmed corn tortillas with heated, canned fat-free refried beans. Top with SALSA, SHREDDED LETTUCE and SHREDDED 50 percent reduced-fat CHEDDAR CHEESE. Serve with canned MEXICORN on the side, along with AVOCADO. For dessert, APPLE SLICES go well with PEANUT BUTTER for dipping.
corn tortillas, canned fat-free refried beans, salsa, lettuce, 50 percent reduced-fat cheddar cheese, canned Mexicorn, avocado, apples, peanut butter.
Saturday: Easy Entertaining
Why not invite friends for PORK MEDALLIONS WITH DIJON-DILL SAUCE? Cut a 1- to 1 1/4-pound pork tenderloin into 8 pieces. Place each piece on flat surface; cover pork pieces with waxed paper and flatten gently with heel of hand to about 1/4-inch thickness. Cook in a nonstick skillet on medium heat in two batches, about 2 to 3 minutes per side. Remove to warm platter; season with garlic salt and black pepper on both sides; cover to keep warm.
Meanwhile, in a small bowl, combine 1/2 cup plain yogurt, 4 teaspoons Dijon mustard, 2 teaspoons fresh dill leaves and 2 teaspoons sugar; mix well. Serve sauce with pork.
On the side, add COUSCOUS, fresh GREEN BEANS, a BOSTON LETTUCE SALAD and BAGUETTES. Buy a DUTCH APPLE PIE for dessert and top with light whipped cream.
pork tenderloin, garlic salt, black pepper, plain yogurt, Dijon mustard, fresh dill, sugar, couscous, fresh green beans, Boston lettuce, baguettes, Dutch apple pie, light whipped cream.