health

7 Day Menu Planner for March 13, 2022

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

It takes a little extra time, but SPICED PORK AND VEGETABLES is worth the effort. Serve the combo meal with (packaged) LONG-GRAIN AND WILD RICE, steamed ZUCCHINI, MIXED GREENS and WHOLE-GRAIN ROLLS. Buy a CARROT CAKE for dessert.

Plan

Save enough pork and vegetables and cake for Monday.

Shopping List

garlic powder, crushed red peppers, five-spice seasoning, boneless pork loin, canola oil, fresh carrots, onion, unsalted chicken broth, lower-sodium soy sauce, dry sherry or Chinese rice wine, sugar, napa cabbage, cornstarch, packaged long-grain and wild rice, zucchini, mixed greens, whole-grain rolls, carrot cake.

SPICED PORK AND VEGETABLES

Servings: makes 10 to 12 servings (3 ounces cooked weight)

Prep time: 25 minutes

Cook time: about 1 hour 15 minutes

  • 3/4 teaspoon garlic powder
  • 1/4 teaspoon crushed red pepper
  • 4 teaspoons five-spice seasoning
  • 1 (2 1/2- to 3-pound) boneless pork loin
  • 2 tablespoons canola oil
  • 4 fresh carrots, cut into 1/2-inch slices
  • 1 large onion cut into 1-inch chunks
  • 1 cup unsalted chicken broth
  • 1/3 cup lower-sodium soy sauce
  • 1/3 cup dry sherry or Chinese rice wine
  • 1 tablespoon sugar
  • 1 head (1 to 1 1/4 pounds) napa cabbage, sliced
  • 2 tablespoons cornstarch
  • 1/4 cup cold water

Heat oven to 350 degrees. Combine garlic powder, crushed red pepper and five-spice seasoning; mix well. Rub evenly over all sides of pork. Heat oil in a heavy 6- to 8-quart ovenproof pan on medium. Add pork; brown well on all sides. Remove pork from pan; set aside. Add carrots and onion to pan; cook and stir 5 minutes or until onion is softened. Stir in broth, soy sauce, sherry or wine and sugar. Place pork on top of vegetables and cover. Place pan in oven and cook 30 minutes. Mix in cabbage; cover. Cook 30 minutes more or until internal temperature of pork reaches 145 degrees and cabbage is tender. Remove pan from oven; place pork and vegetables on warm platter and cover with foil. Mix cornstarch and water until smooth. Stir into liquid in pan. Stirring constantly, bring to a boil on medium and cook 1 minute. Serve sauce with roast and vegetables.

Per serving: 247 calories, 26 grams protein, 10 grams fat (37% calories from fat), 2.9 grams saturated fat, 10 grams carbohydrate, 65 milligrams cholesterol, 400 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Yesterday's PORK AND VEGETABLES is good enough for an encore performance tonight. Serve with a ROMAINE SALAD and BREAD STICKS. Slice the leftover CAKE for dessert.

Shopping List

Romaine, bread sticks.

Tuesday: Budget

WHITE CHICKEN CHILI is a great way to save money and enjoy a delicious dinner at the same time. Heat 2 teaspoons canola oil in a Dutch oven on medium. Add 1 chopped medium onion; cook 5 minutes. Add 4 cloves minced garlic and 1 pound diced uncooked boneless skinless chicken breasts. Cook 4 minutes or until chicken is slightly browned. Add 1 (4-ounce) can diced green chilies with liquid, 4 cups unsalted chicken broth, 1 (16-ounce) can drained reduced-sodium cannellini beans, 1 cup frozen white corn (thawed), 1 teaspoon cumin, 1 teaspoon dried oregano and 1 teaspoon white pepper. Simmer 35 to 45 minutes. For thicker chili, mash some of the beans as the chili simmers. Garnish with reduced-fat sour cream. Serve with a LETTUCE WEDGE and CORNBREAD (from mix). Enjoy PEARS for dessert.

Plan

Save enough chili for Thursday.

Shopping List

canola oil, onion, garlic, boneless skinless chicken breasts, canned diced green chilies, unsalted chicken broth, canned reduced-sodium cannellini beans, frozen white corn, cumin, dried oregano, white pepper, reduced-fat sour cream, lettuce, cornbread mix, pears.

Wednesday: Meatless

Up your vegetables with PRIMAVERA PASTA AMANDINE on the menu tonight. Enjoy the pasta with a SPINACH SALAD and GARLIC BREAD. For dessert, top VANILLA ICE CREAM with CARAMEL SAUCE.

Shopping List

bow-tie or medium shell pasta, fresh broccoli, sliced almonds, red onion, olive oil, 1% milk, Parmesan cheese, cornstarch, garlic, coarse salt, fresh spinach, grape tomatoes, garlic bread, vanilla ice cream, caramel sauce.

PRIMAVERA PASTA AMANDINE

Servings: makes 6 servings

Prep time: about 15 minutes

Cook time: less than 10 minutes, plus pasta

  • 12 ounces bow-tie or medium shell pasta
  • 4 cups fresh broccoli florets
  • 1/2 cup toasted sliced almonds, divided
  • 1/2 cup thinly sliced red onion
  • 1 1/2 teaspoons olive oil
  • 1 cup 1% milk
  • 2 tablespoons freshly grated Parmesan cheese
  • 1 tablespoon cornstarch
  • 1 teaspoon minced garlic
  • 1/2 teaspoon coarse salt
  • 2 cups lightly packed spinach leaves, cut into 1/2-inch strips
  • 1 cup halved grape tomatoes
  • Additional grated Parmesan for garnish (if desired)

Cook pasta according to directions; add broccoli the last 2 minutes. Drain; return to pot and cover. Crush half the almonds; set aside. In a 3-quart pan over medium heat, cook onion in oil 5 minutes or until softened. Mix in milk, crushed almonds, Parmesan, cornstarch, garlic and salt. Increase heat to medium-high and bring to a boil, stirring constantly, 2 to 3 minutes or until thickened. Remove from heat. Stir in spinach and tomatoes; pour over pasta and broccoli. Toss to coat. Spoon into bowls; garnish with remaining almonds and additional Parmesan if desired.

Per serving: 329 calories, 13 grams protein, 7 grams fat (19% calories from fat), 1.1 grams saturated fat, 55 grams carbohydrate, 4 milligrams cholesterol, 244 milligrams sodium, 5 grams fiber.

Thursday: Kids

Say the word “taco,” and the kids will be on time for dinner. Tonight, it’s CHILI TACOS using Tuesday's leftover chili. Heat it and spoon it into warmed taco shells. Garnish with shredded 50% reduced-fat cheddar cheese. Serve the kid-favorite with CELERY STICKS garnished with peanut butter and raisins. Get their help in making instant CHOCOLATE PUDDING with 1% milk for dessert. Slice a banana and stir it into the pudding for some extra fruit.

Shopping List

taco shells, 50% reduced-fat cheddar cheese, celery, peanut butter, raisins, instant chocolate pudding, 1% milk, bananas.

Friday: Express

There's little to do for dinner tonight beyond adding some halved grapes into deli TUNA SALAD. If you have any pecans, toss in a few of those, too. Spread the salad on whole-grain bread and add a lettuce leaf. For a little warmth, serve with any TOMATO BASIL SOUP. PEACH HALVES are good for dessert.

Shopping List

grapes, deli tuna salad, pecans, whole-grain bread, lettuce, tomato basil soup, peach halves.

Saturday: Easy Entertaining

Treat your lucky guests to PROSCIUTTO-WRAPPED CHICKEN WITH ASPARAGUS. Serve with GARLIC MASHED POTATOES, a BIBB LETTUCE SALAD and WHOLE-GRAIN ROLLS. Spoon leftover ICE CREAM over CHOCOLATE BROWNIES and top with light whipped cream for dessert.

Shopping List

boneless skinless chicken breasts, pepper, olive oil, prosciutto, fontina cheese, asparagus, shallots, coarse salt, garlic mashed potatoes, bibb lettuce, whole-grain rolls, chocolate brownies, light whipped cream.

PROSCIUTTO-WRAPPED CHICKEN WITH ASPARAGUS

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 20 minutes; standing time: 5 minutes

  • 4 (6- to 8-ounce) boneless skinless chicken breasts, trimmed and pounded to 1/2-inch thickness
  • 1/4 plus 1/8 teaspoon pepper
  • 8 thin slices (4 ounces total) prosciutto
  • 2 tablespoons olive oil, divided
  • 4 ounces fontina cheese, cut into 4 slices
  • 2 pounds asparagus, trimmed
  • 2 shallots, halved and thinly sliced
  • 1/4 teaspoon coarse salt

Heat oven to 350 degrees. Line rimmed baking sheet with parchment paper. Pat chicken dry with paper towels; sprinkle with 1/4 teaspoon pepper. Wrap each breast with 2 slices prosciutto. Heat 1 tablespoon olive oil in a 12-inch oven-safe nonstick skillet on medium-high until just smoking. Add chicken; cook until prosciutto is lightly browned, about 2 minutes per side. Transfer to prepared sheet; top each breast with 1 slice fontina. Bake 12 to 15 minutes or until internal temperature of chicken is 160 degrees. Transfer chicken to serving platter and tent loosely with foil; let rest 5 minutes. Meanwhile, heat 1 tablespoon oil in now-empty skillet on medium-high heat until shimmering. Add asparagus and cook about 4 minutes or until just tender and spotty brown. Add shallots, 1/4 teaspoon salt and 1/8 teaspoon pepper; cook 2 minutes or until shallots are lightly browned. Serve asparagus with chicken. (Adapted from "Five Ingredient Dinners," American’s Test Kitchen.)

Per serving: 495 calories, 58 grams protein, 24 grams fat (44% calories from fat), 8.9 grams saturated fat, 12 grams carbohydrate, 182 milligrams cholesterol, 936 milligrams sodium, 5 grams fiber.

health

7 Day Menu Planner for March 06, 2022

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

There's no better way to celebrate family day than with an easy-to-prepare ROAST TURKEY BREAST. Pair it with CREAMED LEEKS WITH PARMESAN CRUMBS. Add steamed fresh ZUCCHINI, a SPINACH SALAD and SOURDOUGH BREAD on the side. Buy a LEMON MERINGUE PIE for dessert.

Plan

Save enough turkey and pie for Monday.

Shopping List

turkey breast to roast, butter, leeks, coarse salt, pepper, nutmeg, half-and-half, panko crumbs, Parmesan cheese, fresh zucchini, fresh spinach, sourdough bread, lemon meringue pie.

CREAMED LEEKS WITH PARMESAN CRUMBS

Servings: makes 8 servings

Prep time: 15 minutes

Cook time: about 25 minutes

  • 1 tablespoon butter
  • 8 medium leeks (white and light green parts only), cut into 1-inch pieces
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon freshly ground pepper
  • 1/4 teaspoon nutmeg
  • 1 cup half-and-half
  • Parmesan crumbs:
  • 1 tablespoon butter, melted
  • 1 cup panko crumbs
  • 1/2 cup freshly grated Parmesan cheese
  • 1/4 teaspoon freshly ground pepper

Heat oven to 450 degrees. Melt butter in a 12-inch straight-sided skillet over medium heat. Add leeks, salt, pepper, nutmeg and half-and-half; cook, covered, stirring occasionally, 8 to 10 minutes or until leeks are tender. Transfer to a shallow 2-quart baking dish. In a small bowl, combine all ingredients for Parmesan crumbs. Sprinkle crumbs over leeks; bake 15 minutes or until cream is bubbling and crumbs are golden.

Per serving: 147 calories, 6 grams protein, 5 grams fat (27% calories from fat), 2.6 grams saturated fat, 23 grams carbohydrate, 12 milligrams cholesterol, 232 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Prepare TURKEY RICE SOUP for tonight using Sunday's leftovers: In a Dutch oven, shred leftover turkey and quick-cooking rice in unsalted chicken broth. Add a package of frozen mixed vegetables and warm through.

Serve with MIXED GREENS and WHOLE-GRAIN ROLLS. Slice the leftover PIE for dessert.

Shopping List

quick-cooking rice, unsalted chicken broth, frozen mixed vegetables, mixed greens, whole-grain rolls.

Tuesday: Kids

Lure the kids off the playground with SKILLET LASAGNA calling to them for dinner: Cook 1 pound lean ground beef and 1 (1.5-ounce) package meatloaf seasoning in a large nonstick skillet on medium-high 5 to 6 minutes or until no longer pink; drain. Stir in 8 lasagna noodles (broken into 2-inch pieces), 1 (26-ounce) jar marinara sauce and 2 cups water; bring to a boil. Cover, reduce heat to a simmer, stirring often, and cook 18 minutes or until noodles are tender. Remove from heat; stir in 1/2 cup shredded Italian cheese blend. Spoon 3/4 cup part-skim ricotta on top; add 1/2 cup more shredded cheese. Cover for 3 minutes or until cheese melts.

Serve with CHOPPED LETTUCE and SOFT ROLLS. Crunchy APPLE SLICES are good for dessert.

Shopping List

lean ground beef, meatloaf seasoning, lasagna noodles, jar marinara sauce, shredded Italian cheese blend, part-skim ricotta, lettuce, soft rolls, apples.

Wednesday: Budget

BRIGHT CHILI WITH WALNUTS brightened our day with its great flavor. Serve it over BROWN RICE and add a LETTUCE WEDGE and CORNBREAD (from mix). For dessert, serve GRAPEFRUIT SECTIONS.

Plan

Save enough chili for Thursday.

Shopping List

canola oil, onion, carrot, coarse salt, cumin, chili powder, ground turkey breast, red or yellow bell pepper, reduced-sodium red kidney beans, canned petite diced or crushed tomatoes, chopped walnuts, brown rice, lettuce, cornbread mix, grapefruit sections.

BRIGHT CHILI WITH WALNUTS

Servings: makes about 9 cups

Prep time: 20 minutes

Cook time: about 30 minutes

  • 2 tablespoons canola oil
  • 1 medium onion, chopped
  • 1 large carrot, chopped
  • 1/2 teaspoon coarse salt
  • 2 teaspoons cumin
  • 2 tablespoons chili powder
  • 1 1/4 pounds ground turkey breast
  • 1 medium finely chopped red or yellow bell pepper
  • 2 (15-ounce) cans reduced-sodium red kidney beans, rinsed
  • 1 (28-ounce) can petite diced or crushed tomatoes
  • 3/4 cup toasted chopped walnuts

Heat oil in a Dutch oven. Add onion; cook on medium 5 minutes or until softened. Add carrot, salt, cumin and chili powder; cook 1 minute. Crumble in turkey, sprinkle with bell pepper and cook 6 minutes or until the turkey is no longer pink. Add beans and tomatoes; stir gently. Bring to a boil. Lower heat to medium low; partly cover and cook 20 more minutes. Ladle into bowls; garnish with walnuts as you serve.

Per cup: 276 calories, 23 grams protein, 11 grams fat (33% calories from fat), 1.1 grams saturated fat, 25 grams carbohydrate, 36 milligrams cholesterol, 494 milligrams sodium, 9 grams fiber.

Thursday: Express

How about CHILI DOGS on WHOLE-GRAIN BUNS for a quick meal tonight? Choose the lowest-fat and lowest-sodium dogs you can find and spoon leftover chili over them. Serve with vegetarian BAKED BEANS and a packaged GREEN SALAD. For dessert, enjoy RED AND GREEN GRAPES.

Shopping List

lowest-fat lowest-sodium hot dogs, whole-grain buns, vegetarian baked beans, packaged green salad, red and green grapes.

Friday: Meatless

Skip meat tonight for FETTUCCINE WITH RICOTTA, TOMATOES AND BASIL. Cook 2 (9-ounce) packages refrigerated fettuccine according to package directions. Return to pan. In small bowl, mix 3 tablespoons softened butter, 1 1/2 cups part-skim ricotta and 3/4 cup freshly grated Parmesan cheese; toss with fettuccine. Serve fettuccine topped with grape tomato halves, chopped fresh basil and another 1/4 cup Parmesan. Serve with a GREEN SALAD and GARLIC BREAD. Sprinkle fresh PINEAPPLE with toasted coconut for dessert.

Shopping List

refrigerated fettuccine, butter, part-skim ricotta, Parmesan cheese, grape tomatoes, fresh basil, salad greens, garlic bread, fresh pineapple, coconut.

Saturday: Easy Entertaining

Entertain your guests with BAKED COD WITH PANKO for a special meal. Serve it over BASMATI RICE WITH GRILLED ASPARAGUS on the side. Add a BOSTON LETTUCE SALAD, CRUSTY ROLLS and a KEY LIME PIE for dessert.

Shopping List

plain panko breadcrumbs, butter, parsley, lemon, garlic powder, coarse salt, pepper, cod fillets, Dijon mustard, basmati rice, asparagus, Boston lettuce, crusty rolls, Key lime pie.

BAKED COD WITH PANKO

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: 10 to 12 minutes

  • 2/3 cup plain panko breadcrumbs
  • 3 tablespoons butter, melted
  • 2 tablespoons chopped parsley
  • 2 teaspoons lemon zest
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 4 (4-ounce) pieces cod fillets
  • 2 tablespoons Dijon mustard
  • Lemon wedges

Heat oven to 425 degrees. Line a shallow-sided baking sheet with parchment paper. In a bowl, combine panko, butter, parsley, lemon zest, garlic powder, salt and pepper. Arrange fillets on prepared baking sheet and brush tops with Dijon. Top with breadcrumb mixture, pressing gently to adhere. Bake 10 to 12 minutes or until fish is cooked through and flaky and breadcrumbs are golden. Serve with lemon wedges. (Adapted from SwirlsOfFlavor.com.)

Per serving: 213 calories, 21 grams protein, 9 grams fat (42% calories from fat), 5.6 grams saturated fat, 8 grams carbohydrate, 72 milligrams cholesterol, 566 milligrams sodium, 1 gram fiber.

health

7 Day Menu Planner for February 27, 2022

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Prepare a 2- to 3-pound fully cooked BAKED HAM for family day. Place ham in a shallow dish and heat at 350 degrees, uncovered, 15 to 18 minutes per pound or until the internal temperature reaches 140 degrees.

Serve it with PARMESAN “RISOTTO” WITH PEAS. Add a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. Make an old-fashioned PINEAPPLE UPSIDE-DOWN CAKE (from mix) for dessert.

Plan

Save enough ham and cake for Monday.

Shopping List

fully cooked baked ham, unsalted chicken broth or homemade stock, arborio rice, Parmesan cheese, dry white wine, butter, pepper, frozen peas, lettuce, whole-grain rolls, pineapple upside-down cake mix.

PARMESAN “RISOTTO” WITH PEAS

Servings: makes 8 servings

Prep time: 10 minutes

Cook time: about 50 minutes

  • 5 cups unsalted chicken broth or homemade stock, divided
  • 1 cup freshly grated Parmesan cheese
  • 1/2 cup dry white wine
  • 2 tablespoons diced butter
  • 1 teaspoon freshly ground pepper
  • 1 cup frozen peas

Heat oven to 350 degrees. Bring broth to a simmer. Place the rice and 4 cups broth in Dutch oven, reserving 1 cup broth. Cover and bake 45 minutes or until most of the liquid is absorbed and rice is al dente. Remove from oven; add remaining broth, cheese, wine, butter and pepper; stir vigorously for 2 to 3 minutes until rice is thick and creamy. Add peas; stir until heated through. Serve hot. (Adapted from "Barefoot Contessa: How Easy Is That?" Ina Garten, Clarkson Potter.)

Per serving: 220 calories, 7 grams protein, 6 grams fat (25% calories from fat), 3.4 grams saturated fat, 32 grams carbohydrate, 19 milligrams cholesterol, 767 milligrams sodium, 2 grams fiber.

Monday: Heat and Eat

Use the leftover ham for GRILLED HAM AND SWISS SANDWICHES ON RYE. Serve with deli GERMAN (or other) POTATO SALAD. Add a SPINACH SALAD. Slice the leftover CAKE for dessert.

Shopping List

Swiss cheese, rye bread, deli German (or other) potato salad, fresh spinach.

Tuesday: Kids

The kids will like MEXICAN PIZZA: Heat oven to 450 degrees. Spread 1/2 cup prepared black bean dip over a ready-to-bake pizza crust, leaving a 1/2-inch border. Place crust on a cookie sheet. Sprinkle with 1/2 cup shredded Mexican-blend cheese. Bake 8 to 10 minutes or until cheese melts. Meanwhile, in a medium bowl, mix 1/4 teaspoon lime zest, 2 tablespoons fresh lime juice and 1 ripe avocado cut into chunks. Toss 2 cups shredded romaine with 1 tablespoon more lime juice. Top cooked pizza with romaine mixture, 1 chopped tomato and then avocado mixture.

Serve with BABY CARROTS. For dessert, enjoy PEACH SLICES.

Shopping List

prepared black bean dip, ready-to-bake pizza crust, shredded Mexican-blend cheese, limes, avocado, romaine, tomato, baby carrots, peaches.

Wednesday: Budget

Keep it simple and low-cost with PASTA PUTTANESCA WITH TUNA. Toss 1 pound any cooked pasta with 1 (12-ounce) can tuna in oil (drained and flaked) and a (26-ounce) jar green or black olive (or other) pasta sauce.

Serve with a GREEN SALAD and ITALIAN BREAD. Try GRAPES for dessert.

Shopping List

any pasta, canned tuna in oil, jar green or black olive (or other) pasta sauce, salad greens, Italian bread, grapes.

Thursday: Meatless

There’s nothing like a good bowl of VEGETABLE BEAN SOUP on a chilly March night. Serve the soup with EGG SALAD SANDWICHES on whole-grain bread. STRAWBERRY ICE CREAM is good for dessert any time of year.

Plan

Save enough soup for Friday; save enough ice cream for Saturday.

Shopping List

canned reduced-sodium black beans, canned reduced-sodium pinto beans, canned diced tomatoes with jalapenos, frozen corn, unsalted vegetable broth, red potatoes, onions, medium salsa, frozen green beans, egg salad, whole-grain bread, strawberry ice cream.

VEGETABLE BEAN SOUP

Servings: makes about 12 cups

Prep time: less than 15 minutes

Cook time: 6 hours

  • 1 (15-ounce) can reduced-sodium black beans, rinsed
  • 1 (15-ounce) can reduced-sodium pinto beans, rinsed
  • 2 (14.5-ounce) cans undrained diced tomatoes with jalapenos
  • 2 cups frozen corn
  • 1 (14-ounce) can unsalted vegetable broth (see NOTE)
  • 2 medium red potatoes, chopped
  • 1 cup chopped onions
  • 1 cup medium salsa
  • 1 cup frozen green beans

In a 4-quart or larger slow cooker, combine all ingredients. Mix well. Cover and cook on high 6 hours or until vegetables are tender. NOTE: Thin with additional broth or water if desired.

Per cup: 109 calories, 4 grams protein, no fat (no calories from fat), no saturated fat, 24 grams carbohydrate, no cholesterol, 268 milligrams sodium, 5 grams fiber.

Friday: Express

Since the flavors have blended, leftover SOUP will be even better tonight. Augment the entree by stirring in some diced cooked chicken as you reheat it. Add a packaged GREEN SALAD and CRACKERS. FRESH TROPICAL FRUITS are a light dessert.

Shopping List

diced cooked chicken, packaged salad greens, crackers, fresh tropical fruits.

Saturday: Easy Entertaining

Our guests loved EASY BEEF STROGANOFF. Alongside, add STEAMED FRESH BROCCOLI, MIXED GREENS and a BAGUETTE. Top leftover ICE CREAM with CHOCOLATE SAUCE.

Shopping List

beef sirloin tip steaks cut 1/8 inch to 1/4 inch thick, garlic, canola oil, coarse salt, pepper, mushrooms, brown gravy mix, wide egg noodles, sour cream, broccoli, mixed greens, baguette, chocolate sauce.

EASY BEEF STROGANOFF

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: less than 10 minutes

  • 1 pound beef sirloin tip steaks cut 1/8 inch to 1/4 inch thick
  • 1 teaspoon minced garlic
  • 4 teaspoons canola oil, divided
  • 1/4 teaspoon coarse salt
  • 1/4 teaspoon pepper
  • 1/2 pound sliced mushrooms
  • 1 (3/4-ounce) package brown gravy mix
  • 1 cup cold water
  • 4 cups cooked wide egg noodles
  • 1/4 cup dairy sour cream

Stack steaks; cut lengthwise in half, then crosswise into 1-inch-wide strips. Toss with garlic. Heat 2 teaspoons oil in large nonstick skillet on medium-high. Add half of beef; stir-fry 1 minute or until outside surface of beef is no longer pink. (Do not overcook.) Remove; repeat with remaining beef. Season with salt and pepper. Heat remaining 2 teaspoons oil in same skillet on medium-high. Add mushrooms; cook and stir 2 minutes or until tender. Remove from heat. Add gravy mix and water; blend well. Bring to a boil. Reduce heat; simmer 1 minute or until sauce is thickened, stirring frequently. Stir in beef; heat through. Serve over noodles. Pass sour cream.

Per serving: 461 calories, 36 grams protein, 15 grams fat (29% calories from fat), 4.3 grams saturated fat, 47 grams carbohydrate, 129 milligrams cholesterol, 465 milligrams sodium, 2 grams fiber.

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