Dazzle the family with ROMAINE PEPPERCORN-STEAK SALAD. Serve it with ROASTED RED POTATOES and BLISTERED OKRA. Preheat oven to 425 degrees. Toss okra in a little canola oil and place in a single layer on a rimmed baking sheet. Sprinkle with some coarse salt. Roast until blistered, about 15 minutes, turning after 8 minutes. Arrange on a serving plate and sprinkle with more salt if desired.
Add WHOLE-GRAIN BREAD. KEY LIME PIE is for dessert.
Save enough pie for Monday.
romaine, packaged baby arugula, red onion, black peppercorns, lean beef tenderloin steaks, coarse salt, grape tomatoes, light balsamic vinaigrette dressing, crumbled feta cheese, red potatoes to roast, fresh okra, canola oil, whole-grain bread, key lime pie.
ROMAINE PEPPERCORN-STEAK SALAD
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: 8 minutes; standing time: 5 minutes
- 1 bunch romaine, coarsely chopped (about 8 cups)
- 1 (5-ounce) package baby arugula
- 1 medium red onion, thinly sliced
- 2 tablespoons black peppercorns, crushed
- 2 (6-ounce) lean beef tenderloin steaks, about 1 1/2 inches thick
- 1/4 teaspoon coarse salt
- 1 pint grape tomatoes
- 1/3 cup light balsamic vinaigrette dressing
- 2 tablespoons finely crumbled feta cheese
In a large bowl, combine romaine, arugula and onion. Chill. Meanwhile, rub the peppercorns on both sides of steaks. Heat a large nonstick skillet on medium-high. Add steaks; cook 4 minutes per side for medium-rare. Sprinkle with salt and let stand 5 minutes; thinly slice each steak into 10 pieces. Toss salad mixture with tomatoes and dressing. Arrange salad evenly on 4 plates. Place the steak on top of salads, sprinkle with cheese and serve. (Adapted from "The All-Natural Diabetes Cookbook" by Jackie Nugent, RDN, CDN; American Diabetes Association, 2017.)
Per serving: 197 calories, 20 grams protein, 7 grams fat (30 percent calories from fat), 2.6 grams saturated fat, 18 grams carbohydrate, 49 milligrams cholesterol, 483 milligrams sodium, 5 grams fiber.
Buy any package of cooked, carved chicken (or prepare your own) and make CURRIED CHICKEN SALAD. Cut the chicken into bite-size pieces and mix with 1 1/2 cups fresh peach chunks, 1/2 cup sliced green onions, 1/2 cup golden raisins, 6 ounces plain low-fat yogurt, 1 tablespoon honey and 1 teaspoon curry powder. Top with toasted walnuts. Spoon onto a bed of MIXED LETTUCE. Add SLICED CUCUMBERS in cider vinegar and NAAN to the meal. Leftover PIE is dessert.
Prepare enough chicken salad for Tuesday.
packaged cooked, carved chicken or your own chicken, fresh peaches, green onions, golden raisins, plain low-fat yogurt, honey, curry powder, walnuts, mixed lettuce, cucumbers, cider vinegar, naan.
Tuesday: Heat and Eat
Use the leftover curried chicken salad for BAGELWICHES. For one serving: Spread bottom half of a whole-wheat bagel "thin" (such as Thomas' or another brand) with low-fat mayonnaise and layer with lettuce, the leftover chicken salad, 2 slices Swiss cheese, 2 slices tomatoes and 2 red bell pepper rings. Top with remaining bagel half. Serve with VEGGIE CHIPS. Add CHICKEN NOODLE SOUP if desired. Enjoy FRESH PLUMS for dessert.
whole-wheat bagel "thins" (such as Thomas' or another brand), low-fat mayonnaise, lettuce, Swiss cheese, tomatoes, red bell peppers, veggie chips, chicken noodle soup, fresh plums.
Change it up with LENTIL PASTA WITH NO-COOK TOMATO SAUCE. Serve with a LETTUCE WEDGE and GARLIC BREAD. Slice CANTALOUPE for dessert.
Lentil pasta has a whopping 14 grams of protein per 2 ounces.
See NOTE with recipe.
tomatoes (heirloom or homegrown are best), garlic, fresh basil, extra-virgin olive oil, balsamic vinegar, coarse salt, pepper, lentil pasta, parmesan if desired, lettuce, garlic bread, cantaloupe.
LENTIL PASTA WITH NO-COOK TOMATO SAUCE
Servings: makes 4 servings
Prep time: 15 minutes; standing time: 4 to 6 hours
Cook time: for the pasta
- 6 medium tomatoes, coarsely chopped (heirloom or homegrown are best)
- 2 large garlic cloves, minced
- 15 to 20 fresh basil leaves, cut into ribbons, plus some for garnish
- 1/3 cup extra-virgin olive oil
- Splash of balsamic vinegar
- Coarse salt and pepper to taste
- 8 ounces lentil pasta
- Freshly grated parmesan cheese for garnish, if desired
In a large serving bowl, place tomatoes, garlic, basil and oil. Stir until all ingredients are well-mixed. Cover; marinate 4 to 6 hours at room temperature. Add vinegar, salt and pepper to taste. Prepare pasta according to directions just before serving; serve with sauce. Garnish with parmesan, if desired.
NOTE: Marinating sauce for 4 hours is ideal for best flavor, but if you don't have the time, enjoy immediately.
Per serving: 386 calories, 14 grams protein, 20 grams fat (45 percent calories from fat), 2.6 grams saturated fat, 42 grams carbohydrate, no cholesterol, 10 milligrams sodium, 13 grams fiber.
Treat the kids to TEX-MEX CHICKEN FINGERS. Mix 1 1/2 cups finely crushed baked tortilla chips and 1 teaspoon cumin on wax paper. Beat 1 egg in a shallow bowl with a fork until frothy. Cut 8 chicken tenders (1 pound) in half lengthwise. Dip in egg, then coating. Heat 1 1/2 tablespoons canola oil in a large nonstick skillet on medium-high. Add chicken; cook 4 minutes, turning as needed, or until golden and cooked through.
Meanwhile, make dipping sauce by mixing 3/4 cup bottled taco sauce, 1/4 cup reduced-fat sour cream and 2 tablespoons chopped fresh cilantro; serve with chicken.
Add MEXICAN RICE (from a mix), SLICED AVOCADOS and CORN TORTILLAS. Enjoy PEACHES for dessert.
baked tortilla chips, cumin, egg, chicken tenders, canola oil, bottled taco sauce, reduced-fat sour cream, fresh cilantro, Mexican rice mix, avocados, corn tortillas, peaches.
Keep the food costs down with your own BROILED CATFISH. Serve the fish with MELTED SWISS AND MUSHROOM TOPPER. Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add 8 ounces sliced white button mushrooms, 8 ounces sliced crimini mushrooms, 1 medium chopped onion, 3/4 teaspoon fresh thyme leaves and 3/4 teaspoon pepper. Cook 6 to 8 minutes, stirring, or until lightly browned and moisture evaporates from mushrooms. Transfer to a medium bowl; stir in 1 cup coarsely shredded Swiss or Emmentaler cheese and 1/4 cup pitted sliced kalamata olives. Season to taste with coarse salt, if desired. Spoon over fish.
Add MIXED SALAD GREENS, CORN-ON-THE-COB and CORNBREAD (from a mix). Fresh FIGS are your dessert.
catfish to broil, canola oil, white button mushrooms, crimini mushrooms, onion, fresh thyme, pepper, Swiss or Emmentaler cheese, kalamata olives, coarse salt, mixed salad greens, corn-on-the-cob, cornbread mix, fresh figs.
Saturday: Easy Entertaining
Take your guests to the tropics for FIERY ISLAND PINEAPPLE PORK CHOPS for dinner. Serve with RICE, steamed FRESH ZUCCHINI, a BIBB LETTUCE SALAD and BAGUETTES. For dessert, spoon FRESH BLACKBERRIES over a little VANILLA ICE CREAM.
boneless pork chops, Jamaican jerk seasoning, hot pepper jelly, pineapple juice, fresh ginger, fresh pineapple rings, rice, fresh zucchini, bibb lettuce, baguettes, fresh blackberries, vanilla ice cream.
FIERY ISLAND PINEAPPLE PORK CHOPS
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: less than 15 minutes
- 4 boneless pork chops (1/2 inch thick)
- 4 teaspoons Jamaican jerk seasoning
- 1/3 cup hot pepper jelly
- 2 tablespoons pineapple juice
- 1 teaspoon minced fresh ginger
- 4 fresh pineapple rings (cored, 1/2 inch thick)
Coat chops with jerk seasoning; set aside for 5 minutes. Meanwhile, microwave jelly, pineapple juice and ginger on high (100 percent power) 30 to 60 seconds or until melted. Grill pork on medium-high heat 5 to 6 minutes per side, turning once. Baste frequently with jelly glaze. During last 3 minutes of grilling, place pineapple rings on grill. Baste with jelly mixture. Grill pineapple until heated through. Serve chops with pineapple.
Per serving: 274 calories, 28 grams protein, 8 grams fat (25 percent calories from fat), 2.2 grams saturated fat, 23 grams carbohydrate, 86 milligrams cholesterol, 388 milligrams sodium, no fiber.