Treat the family to RIBEYE STEAKS WITH FRESH TOMATO TAPENADE for family day. Accompany it with your POTATO AND MUSHROOM SKEWERS and these GREEN BEANS AND ONIONS: Cook 1 1/2 pounds trimmed fresh green beans in boiling water about 4 minutes or until tender. Drain and rinse in cold water. In a large nonstick skillet, heat 1 tablespoon olive oil on medium-low. Add 2 medium onions, halved and thinly sliced; cook 10 minutes, stirring occasionally until golden. To skillet, add beans, coarse salt and pepper to taste and cook 3 minutes, stirring often. Stir in 4 slices cooked bacon (crumbled) and serve.
Add WHOLE-GRAIN ROLLS. Make or buy a POPPYSEED CAKE for dessert.
Grill an extra steak and save some cake for Monday.
boneless beef ribeye steaks, coarse ground black pepper, coarse salt, cherry or grape tomatoes, canned sliced ripe olives, fresh basil, shredded Parmesan cheese, small red potatoes, fresh whole mushrooms, fresh green beans, olive oil, onions, pepper, bacon, whole-grain rolls, poppyseed cake.
RIBEYE STEAKS WITH FRESH TOMATO TAPENADE
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: 9 to 14 minutes
- 2 boneless beef ribeye steaks, cut 1 inch thick (about 12 ounces each)
- 2 teaspoons coarse ground black pepper
- 1 teaspoon coarse salt
- FOR THE TAPENADE:
- 1 cup cherry or grape tomatoes, cut in half
- 1 (2 1/2-ounce) can sliced ripe olives, drained
- 1/4 cup chopped fresh basil
- 3 tablespoons shredded Parmesan cheese
Press pepper evenly onto both steaks. Place steaks on grill over medium, ash-covered coals. Grill, covered, 10 to 14 minutes (or 9 to 14 minutes over medium heat on preheated gas grill) for medium-rare to medium doneness, turning occasionally.
Meanwhile, combine tapenade ingredients in a small bowl. Season steaks with salt to taste. Cut each steak in half and top evenly with tapenade.
Per serving: 285 calories, 41 grams protein, 12 grams fat (37% calories from fat), 3.6 grams saturated fat, 5 grams carbohydrate, 113 milligrams cholesterol, 799 milligrams sodium, 1 gram fiber.
Monday: Heat and Eat
Make a STEAK SALAD with the leftover steak and a packaged Italian salad for an easy summer meal. Just slice the steak and toss with the salad ingredients. Serve with BREAD STICKS. Slice the leftover CAKE for dessert.
packaged Italian salad, bread sticks.
Make the kids happy with DOUBLE BEAN SLOPPY JOES for dinner. In a large nonstick skillet, combine 1 (15- or 16-ounce) can rinsed black-eyed peas and 1 (15- or 16-ounce) can pinto beans, 1 1/2 cups marinara sauce, 1 (14 1/2-ounce) can diced tomatoes (drained), 1 cup finely chopped shredded carrots, 1 tablespoon Worcestershire sauce, 2 teaspoons red wine vinegar and 1 1/2 teaspoons chili powder; bring to a boil. Reduce heat, partially cover skillet and simmer, stirring occasionally, 10 to 15 minutes or until carrots are tender. Spoon onto bottom halves of 4 split toasted kaiser rolls; add tops.
Serve with CHOPPED LETTUCE. Slurp on a STRAWBERRY BANANA SMOOTHIE for dessert: Puree a semi-thawed 16-ounce bag frozen strawberries, 1 ripe banana, 1/2 cup plain yogurt, 1/2 cup 1% milk and 2 tablespoons sugar in blender. Serve cold.
Cook Wednesday's brown rice today.
canned black-eyed peas, canned pinto beans, marinara sauce, canned diced tomatoes, shredded carrots, Worcestershire sauce, red wine vinegar, chili powder, kaiser rolls, lettuce, frozen strawberries, banana, plain yogurt, 1% milk, sugar.
Make delicious BAKED BROWN RICE WITH BROCCOLI AND MUSHROOMS for an easy no-meat dinner. Serve with SLICED TOMATOES and WHOLE-GRAIN ROLLS. Juicy NECTARINES are dessert.
onions, celery, fresh broccoli, sliced fresh cremini mushrooms, brown rice, condensed 98% fat-free broccoli cheese soup, shredded 50% reduced-fat cheddar cheese, reduced-fat sour cream, coarse salt, pepper, cooking spray, tomatoes, whole-grain rolls, nectarines.
BAKED BROWN RICE WITH BROCCOLI AND MUSHROOMS
Servings: makes 6 servings
Prep time: 10 minutes
Cook time: about 45 minutes, plus rice
- 1 cup chopped onions
- 1 cup thinly sliced celery
- 3 cups fresh broccoli florets
- 1 (8-ounce) package sliced cremini mushrooms
- 4 cups cooked brown rice
- 1 (10 3/4-ounce) can condensed 98% fat-free broccoli cheese soup
- 1 cup shredded 50% light cheddar cheese, divided
- 1 cup reduced-fat sour cream
- 1 teaspoon coarse salt
- 1/2 teaspoon pepper
Heat oven to 400 degrees. Combine onions and celery; cover and microwave on high 4 minutes; drain. Spoon into large bowl. In same microwave dish, combine broccoli and mushrooms and microwave 3 minutes; drain and add to large bowl. Add cooked rice, soup, 3/4 cup cheese, sour cream, salt and pepper to bowl; mix well. Spoon into a 9-by-13-inch baking dish coated with cooking spray. Bake 35 minutes; top with remaining cheese. Bake 3 more minutes or until cheese is melted; serve warm.
Per serving: 331 calories, 14 grams protein, 13 grams fat (34% calories from fat), 5.8 grams saturated fat, 43 grams carbohydrate, 33 milligrams cholesterol, 756 milligrams sodium, 5 grams fiber.
Low-cost MEXICAN SALAD is just right for summer: In a large nonstick skillet, cook 1/2 pound lean ground beef, 1/2 pound ground turkey breast and 1 small chopped onion 8 to 10 minutes or until the meat is no longer pink and onion is softened; drain well. Stir in 1 tablespoon chili powder, 3/4 teaspoon cumin and 1/2 teaspoon garlic powder. Cook 2 to 3 more minutes.
Meanwhile, combine 1/2 cup reduced-fat ranch dressing, 3/4 teaspoon cumin and 1/8 teaspoon pepper sauce; mix well. To serve, place 5 cups sliced romaine on a serving platter. Top the romaine with 1 1/2 cups halved grape tomatoes, 1/2 cup canned rinsed reduced-sodium black beans and meat mixture. Sprinkle with 1/2 cup shredded pepper jack cheese and chopped fresh cilantro to taste. Serve with warmed FLOUR TORTILLAS.
Dessert is just a bowl of CHERRIES.
lean ground beef, ground turkey breast, onion, chili powder, cumin, garlic powder, reduced-fat ranch dressing, pepper sauce, romaine, grape tomatoes, canned reduced-sodium black beans, pepper jack cheese, fresh cilantro, flour tortillas, fresh cherries.
A new twist on an old theme makes REUBEN QUESADILLAS an easy meal. Spread 2 tablespoons light Thousand Island dressing on one side of 4 (10-inch) flour tortillas. Layer 2 ounces thinly sliced deli corned beef, 1/2 cup rinsed and drained refrigerated sauerkraut and 2 slices Swiss cheese onto half of each tortilla. Fold tortillas over filling, pressing gently to seal. Heat a large nonstick skillet to medium; add quesadillas in batches and cook 2 to 3 minutes on each side or until golden and cheese is melted. Cut into wedges and serve immediately with CORN ON THE COB and a LETTUCE WEDGE. Try FRESH PLUMS for dessert.
light Thousand Island dressing, flour tortillas, sliced deli corned beef, refrigerated sauerkraut, Swiss cheese, corn on the cob, lettuce, fresh plums.
Saturday: Easy Entertaining
Your lucky friends will enjoy CURRIED WALNUT CHICKEN tonight. Serve the fresh-flavored dish over RICE with SNOW PEAS on the side. Add SOURDOUGH BREAD. Buy FRUIT TARTS for dessert.
lower-sodium soy sauce, dry red wine or dry sherry, canola oil, sugar, garlic, fresh ginger, boneless skinless chicken breasts, low-fat mayonnaise, fat-free yogurt, lemon, curry powder, coarse salt, pepper, walnuts, rice, snow peas, sourdough bread, fruit tarts.
CURRIED WALNUT CHICKEN
Servings: makes 4 servings
Prep time: 15 minutes; marinating time: 2 to 12 hours
Cook time: about 10 minutes
- FOR THE CHICKEN:
- 1/4 cup lower-sodium soy sauce
- 1/4 cup dry red wine or dry sherry
- 2 teaspoons canola oil
- 2 tablespoons sugar
- 1 clove garlic, minced
- 1 tablespoon grated fresh ginger
- 1 to 1 1/4 pounds boneless skinless chicken breasts
- FOR THE SAUCE:
- 1/3 cup low-fat mayonnaise
- 1/3 cup fat-free yogurt
- 2 tablespoons fresh lemon juice
- 1 teaspoon curry powder
- 1 clove garlic, minced
- Salt and pepper to taste
- 1/2 cup toasted walnuts (see NOTE)
In a medium bowl, whisk together soy sauce, wine or sherry, oil, sugar, garlic and ginger until sugar is dissolved. Between two pieces of wax paper, flatten chicken to 1/2-inch thickness. Place chicken in a resealable plastic bag; pour marinade over. Press air out and seal bag. Massage the bag gently to distribute the marinade. Place in a dish and refrigerate 2 to 12 hours. Remove chicken from marinade; reserve marinade. Broil 6 inches from heat 8 to 10 minutes, turning once, brushing with marinade several times; discard marinade. Meanwhile, in a medium bowl, combine the mayonnaise, yogurt, lemon juice, curry powder, garlic, salt and pepper to taste; stir in walnuts. Serve chicken with sauce.
NOTE: To toast walnuts: Heat oven to 350 degrees. Spread walnuts on a flat baking sheet and bake 5 to 8 minutes or until golden.
Per serving: 291 calories, 28 grams protein, 15 grams fat (44% calories from fat), 1.6 grams saturated fat, 12 grams carbohydrate, 73 milligrams cholesterol,479 milligrams sodium, 1 gram fiber.