Celebrate family time with CAJUN BEEF PEPPER STEAK WITH RICE. Alongside, add MIXED GREENS and CRUSTY BREAD. Buy a BOSTON CREAM PIE for dessert.
Prepare enough steak and save some pie for Monday.
Cajun or Creole seasoning blend, boneless sirloin steaks, green or red bell peppers, canola oil, packaged Cajun or Creole rice mix with seasonings, mixed greens, crusty bread, Boston cream pie.
CAJUN BEEF PEPPER STEAK WITH RICE
Servings: makes 4 servings (save half of beef for later)
Prep time: 15 minutes
Cook time: 7 to 13 minutes
- 2 teaspoons Cajun or Creole seasoning blend, divided
- 2 medium green or red bell peppers, cut into quarters
- 2 (1-pound) boneless sirloin steaks, 3/4 inch thick
- 2 teaspoons canola oil
- 1 (5.5- to 8-ounce) package Cajun or Creole rice mix with seasonings
Press 1 1/2 teaspoons seasoning blend evenly into steaks. Toss peppers with oil and remaining seasoning blend. Place steak in center of grid over medium, ash-covered coals; arrange peppers around steak. Grill, covered, 7 to 11 minutes for medium-rare to medium doneness (on preheated gas grill: medium heat, 8 to 13 minutes) and until peppers are tender, turning occasionally. Meanwhile, prepare rice blend according to directions, omitting oil or margarine. Carve steak into slices. Serve with peppers and rice.
Per serving: 294 calories, 26 grams protein, 6 grams fat (20% calories from fat), 1.7 grams saturated fat, 33 grams carbohydrate, 56 milligrams cholesterol, 504 milligrams sodium, 2 grams 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 (14-ounce) can quartered water-packed artichokes, drained
- 1 pound boneless cooked sirloin steak, cut into thin 2-inch strips
- 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: 356 calories, 22 grams protein, 12 grams fat (31% calories from fat), 3.2 grams saturated fat, 38 grams carbohydrate, 33 milligrams cholesterol, 410 milligrams sodium, 2 grams fiber.
Dinner couldn't be easier than using your slow cooker for SEASONED 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, carrots, celery, whole-grain rolls, red and green grapes.
SEASONED BLACK BEANS
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
- 5 cloves garlic, minced
- 1 large green bell pepper, chopped
- 2 bay leaves
- 1 (14.5-ounce) can no-salt-added diced tomatoes, with liquid
- 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 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, 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 and serve.
Per serving: 268 calories, 12 grams protein, 4 grams fat (13% calories from fat), 0.5 gram saturated fat, 45 grams carbohydrate, no cholesterol, 374 milligrams sodium, 6 grams fiber.
Fix a quick 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 (of 2 cups total) shredded 50% light cheddar cheese. Top with 1 (15-ounce) container refrigerated fully cooked shredded beef with barbecue sauce and 4 red onion rings. Sprinkle with remaining cheese. Bake 15 to 20 minutes or until hot.
Add a packaged GREEN SALAD and SLICED KIWIS, and dinner is prepared.
large ready-to-heat pizza crust, shredded 50% light cheddar cheese, refrigerated fully cooked shredded beef with barbecue sauce, red onion, packaged green salad, kiwis.
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% light cheddar cheese. Serve with canned MEXICAN-STYLE CORN on the side, along with SLICED AVOCADOS. For dessert, APPLE SLICES go well with PEANUT BUTTER for dipping.
corn tortillas, canned fat-free refried beans, salsa, lettuce, shredded 50% light cheddar cheese, canned Mexican-style corn, avocados, apples, peanut butter.
Saturday: Entertain the Family
PORK MEDALLIONS WITH DIJON-DILL SAUCE make a family meal special. 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 a BAGUETTE. Buy an 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, baguette, apple pie, light whipped cream.