Get ready for GRILLED TOP ROUND STEAK WITH PARMESAN ASPARAGUS for family day. Serve the combo with ORZO, MIXED GREENS and CRUSTY BREAD. For dessert, a CHOCOLATE LAYER CAKE sounds good.
Prepare enough beef and save some cake for Monday.
red wine vinegar, olive oil, fresh thyme, any steak seasoning blend, garlic, crushed red pepper, beef top round steak, asparagus, parmesan cheese, coarse salt, orzo, mixed greens, crusty bread, chocolate layer cake.
GRILLED TOP ROUND STEAK WITH PARMESAN ASPARAGUS
Servings: makes 4 servings
Prep time: 15 minutes; Marinate: 6 hours to overnight
Cook time: 6 to 11 minutes
- For the marinade:
- 1/4 cup red wine vinegar
- 2 tablespoons olive oil
- 1 tablespoon fresh thyme
- 2 tablespoons any steak seasoning blend
- 1 teaspoon crushed red pepper
- 2 teaspoons minced garlic
- For the steak and asparagus:
- 1 pound beef top round steak
- 1 pound trimmed asparagus (see NOTE)
- 1 teaspoon olive oil
- 3 tablespoons shaved parmesan
- Coarse salt to taste
Combine marinade ingredients in a medium bowl. Place beef and marinade in a resealable plastic bag. Marinate 6 hours to overnight; turn occasionally. Remove steak and discard marinade. Toss asparagus with oil. Place steak in center of grill over medium heat; arrange asparagus around steak. Grill steak, covered, 10 to 11 minutes. Grill asparagus 6 to 10 minutes. After removing, immediately sprinkle cheese over hot asparagus. Carve steak into thin slices. Season with salt, as desired.
NOTE: To make asparagus spears easier to turn on the grill, thread them ladder-style onto two 12-inch metal skewers. Insert a skewer about 1 inch from each end of each spear, leaving a small space between spears. Use tongs to turn entire asparagus “ladder” for even cooking.
Per serving: 173 calories, 26 grams protein, 5 grams fat (28% calories from fat), 1.9 grams saturated fat, 4 grams carbohydrate, 60 milligrams cholesterol, 92 milligrams sodium, 2 grams fiber.
Monday: Heat and Eat
Make a STIR-FRY from Sunday's leftover beef: Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add a 1-pound package of any frozen stir-fry vegetables and cook according to directions. Cut the leftover beef into 1/4-inch strips and add to vegetables, along with 1/2 cup stir-fry sauce. Heat through. Serve over BROWN RICE. Add a SPINACH SALAD and SESAME BREAD STICKS. Leftover CAKE is dessert.
Cook, label and freeze enough rice for Saturday.
canola oil, any frozen stir-fry vegetables, stir-fry sauce, brown rice, fresh spinach, sesame bread sticks.
You can have ANGEL HAIR PASTA WITH LEMON AND CHICKEN on the table in no time. Cook 1 (9-ounce) package refrigerated angel hair pasta according to directions; drain and transfer to a serving bowl. Add 1 (8- to 10-ounce) package cooked chopped chicken breast, 2 tablespoons olive oil, 2 tablespoons fresh lemon juice, 2 tablespoons chopped flatleaf parsley, 1/4 teaspoon dried marjoram and 1/2 teaspoon garlic salt; toss to mix. Serve with packaged SALAD GREENS and GARLIC BREAD. Fresh PEACHES are always a welcome dessert.
Prepare Wednesday's enchiladas (except for baking) if time permits.
refrigerated angel hair pasta, packaged cooked chopped chicken breast, olive oil, lemon, flatleaf parsley, dried marjoram, garlic salt, packaged salad greens, garlic bread, fresh peaches.
These CHILI CHICKEN ENCHILADAS are just mild enough for kids. (Adults might like to top theirs with sliced jalapeno peppers.) Serve with extra TORTILLAS if desired. POPSICLES are a cool dessert.
Save half the enchiladas and buy enough avocados for Thursday.
cooking spray, cooked chicken, shredded Monterey Jack cheese, jar roasted red peppers or diced pimentos, canned chopped green chilies, reduced-fat sour cream, enchilada sauce, whole-grain tortillas, shredded 50% light cheddar cheese, lettuce, tomatoes, avocados, Popsicles.
CHILI CHICKEN ENCHILADAS
Servings: makes 8 enchiladas
Prep time: about 15 minutes
Cook time: 40 to 45 minutes
- 2 cups chopped cooked chicken (about 12 ounces)
- 6 ounces shredded Monterey Jack cheese (about 1 1/2 cups)
- 1/2 cup sliced roasted red peppers or diced pimentos, drained
- 1 (4-ounce) can chopped green chilies, drained
- 1 cup reduced-fat sour cream
- 1 (10-ounce) can enchilada sauce
- 8 whole-grain tortillas (7- to 8-inch diameter)
- 4 ounces shredded 50% light cheddar cheese (about 1 cup)
- Chopped lettuce, tomatoes, avocados and additional sour cream, if desired
Heat oven to 350 degrees. Coat a 13-by-9-inch baking dish with cooking spray. In a medium bowl, combine chicken, cheese, roasted peppers, chilies and sour cream; mix well. Spread about 2 teaspoons enchilada sauce on each tortilla. Top each with about 1/3 cup chicken mixture. Roll; arrange, seam side down, in baking dish. Top with remaining enchilada sauce. Sprinkle with cheddar cheese. Cover with nonstick foil. Bake 40 to 45 minutes or until thoroughly heated. Remove foil for last 5 minutes of baking time. Serve with lettuce, tomatoes, avocados and additional sour cream, if desired.
Per enchilada: 364 calories, 25 grams protein, 16 grams fat (39% calories from fat), 8.1 grams saturated fat, 32 grams carbohydrate, 72 milligrams cholesterol, 832 milligrams sodium, 4 grams fiber.
You'll save some time and money on dinner tonight because you're having leftover ENCHILADAS topped with reduced-fat sour cream and sliced jalapeno peppers. Serve them with REFRIED BEANS and an AVOCADO SALAD. FRESH BLACKBERRIES are a perfect dessert.
Cook Friday's eggs tonight.
reduced-fat sour cream, jalapenos, refried beans, lettuce for salad, blackberries.
CURRIED EGGS AND GREEN PEAS make a savory no-meat meal. Prepare any curry sauce mix with 1% milk according to directions. Stir in frozen tiny green peas (thawed) and quartered hard-cooked eggs; heat through. Serve over WHOLE-GRAIN TOAST TRIANGLES. Add FRESH BROCCOLI SPEARS on the side. For dessert, KIWIS will taste good.
curry sauce mix, 1% milk, frozen tiny green peas, eggs, whole-grain bread, fresh broccoli, kiwis.
Saturday: Entertain the Family
MUSHROOM AND CHICKEN TERIYAKI is a special meal for family. Serve over leftover RICE. Add STEAMED FRESH SQUASH and a BAGUETTE. Buy a CHEESECAKE and top with FRESH STRAWBERRIES for a festive dessert.
lower-sodium or regular teriyaki sauce, cornstarch, ground ginger, canola oil, fresh white mushrooms, fresh shiitake mushrooms, red bell pepper, green onions, garlic, cooked chicken, fresh squash, baguette, cheesecake, fresh strawberries.
MUSHROOM AND CHICKEN TERIYAKI
Servings: makes 6 servings
Prep time: 15 minutes
Cook time: less than 15 minutes
- 1/4 cup lower-sodium or regular teriyaki sauce
- 1 teaspoon ground ginger
- 1/2 cup water
- 2 teaspoons canola oil
- 12 ounces sliced fresh white mushrooms (about 4 1/2 cups)
- 4 ounces fresh shiitake mushrooms, stems removed and sliced (about 1 1/2 cups)
- 1 large red bell pepper, sliced
- 3 green onions, sliced
- 2 teaspoons sliced garlic
- 1 1/2 cups cooked chicken, cut into thin strips (about 6 ounces)
In a small bowl, combine teriyaki sauce, cornstarch, ginger and water; set aside. In a large nonstick skillet, heat oil on medium-high. Add both mushrooms; cook and stir 3 minutes or until they release their liquid. Add bell pepper, green onions and garlic; cook and stir 5 minutes or until mushroom liquid evaporates and garlic begins to brown. Add chicken and stir. Add teriyaki mixture; cook and stir 3 minutes or until slightly thickened. Serve immediately.
Per serving: 111 calories, 12 grams protein, 3 grams fat (26% calories from fat), 0.5 gram saturated fat, 9 grams carbohydrate, 24 milligrams cholesterol, 324 milligrams sodium, 2 grams fiber.