Sunday: Family
Make family day special with MARINATED BEEF TOP SIRLOIN STEAK AND ASPARAGUS for dinner. Serve the tender beef with BROWN RICE, a SPINACH SALAD garnished with SLICED PEACHES and WHOLE-GRAIN ROLLS on the side. Buy a LEMON MERINGUE PIE for dessert.
Plan
Save enough pie for Tuesday.
Shopping List
balsamic vinaigrette, Dijon mustard, beef top sirloin steak cut 3/4 inch thick, fresh asparagus, coarse salt, pepper, brown rice, fresh spinach, peaches, whole-grain rolls, lemon meringue pie.
MARINATED BEEF TOP SIRLOIN STEAK AND ASPARAGUS
Servings: makes 4 servings
Prep time: 15 minutes; marinating time: 15 minutes to 2 hours
Cook time: 7 to 13 minutes
- 1/3 cup balsamic vinaigrette
- 1 tablespoon Dijon mustard
- 1 (1-pound) beef top sirloin steak, cut 3/4 inch thick
- 1 pound fresh asparagus, trimmed
- 1/2 teaspoon coarse salt
- 1/8 teaspoon pepper
Combine vinaigrette and mustard in small bowl. Reserve 2 tablespoons of marinade. Place beef steaks and remaining marinade in food-safe plastic bag; turn steaks to coat. Close bag securely and marinate in refrigerator 15 minutes to 2 hours. Place asparagus in shallow microwave-safe dish; add 1/3 cup water. Cover and microwave on high (100% power) 3 to 6 minutes or until crisp-tender. Drain asparagus. Add reserved marinade to asparagus; turn to coat. Set aside. Remove steaks from bag; discard marinade. Place steaks on grill over medium, ash-covered coals. Grill, covered, 7 to 11 minutes (or 8 to 13 minutes over medium heat on preheated gas grill), turning once, for medium-rare doneness. (Do not overcook.) During last 3 minutes of grilling, arrange asparagus on grill around steaks; grill 2 to 3 minutes, turning once. Season steaks and asparagus with salt and pepper to taste.
Per serving: 181 calories, 28 grams protein, 6 grams fat (27% calories from fat), 1.6 grams saturated fat, 6 grams carbohydrate, 65 milligrams cholesterol, 401 milligrams sodium, 3 grams fiber.
Monday: Kids
Calcium-rich PIZZA SQUARES are the star attraction for the kids tonight: Heat oven to 400 degrees. Press 1 (13.5-ounce) can refrigerated pizza dough into a 10-by-15-inch jellyroll pan. Bake 12 minutes; remove from oven and spread with 1 cup reduced-fat ricotta cheese. Top with 2 cups shredded part-skim mozzarella cheese, 2 ounces sliced turkey pepperoni, 2 sliced plum tomatoes, 1 sliced small yellow bell pepper and 1 teaspoon dried oregano. Return to oven and bake 6 more minutes or until cheese melts. Cut into 10 squares and serve.
Add a CARROT SALAD and serve PEARS for dessert.
Shopping List
canned refrigerated pizza dough, reduced-fat ricotta cheese, shredded part-skim mozzarella cheese, turkey pepperoni, plum tomatoes, yellow bell pepper, dried oregano, carrot salad, pears.
Tuesday: Meatless
We didn't miss the meat with all the flavor in these HUEVOS RANCHEROS. In a 10-inch nonstick skillet, mix 2 (15- to 19-ounce) cans rinsed reduced-sodium black beans, 1 1/2 cups mild or medium salsa and 1/3 cup water. Heat to boiling on medium-high, stirring frequently. Break 1 egg into a custard cup and slip into skillet on top of bean mixture; repeat immediately with 3 more eggs. Reduce heat to medium-low; cover and simmer 5 minutes or until eggs are cooked to desired firmness. To serve, sprinkle bean mixture and eggs with shredded pepper jack cheese and chopped fresh cilantro.
Serve with warm corn TORTILLAS and SLICED AVOCADO on shredded lettuce. Enjoy leftover PIE for dessert.
Shopping List
canned reduced-sodium black beans, mild or medium salsa, eggs, shredded pepper jack cheese, fresh cilantro, corn tortillas, avocado, lettuce.
Wednesday: Express
Make a quick meal tonight of EMPANADAS (from frozen) and SPANISH RICE (from mix), along with a packaged GREEN SALAD. Keep dessert simple with PLUMS.
Shopping List
frozen empanadas, Spanish rice mix, packaged green salad, plums.
Thursday: Budget
Here's another really good TURKEY CHILI to add to your collection of favorites. Serve with a ROMAINE SALAD and WHOLE-GRAIN ROLLS. KIWIS are good for dessert.
Plan
Save enough chili for Friday.
Shopping List
canola oil, onion, jar roasted minced garlic, ground turkey breast, less-sodium chili or Tex-Mex seasoning, canned chili beans, no-salt-added diced tomatoes and green chilies, no-salt-added tomato sauce, romaine, whole-grain rolls, kiwis.
TURKEY CHILI
Servings: makes 8 cups
Prep time: 10 minutes
Cook time: about 30 minutes
- 2 tablespoons canola oil
- 1 1/2 cups chopped onion
- 1 tablespoon roasted minced garlic (from jar)
- 1 1/4 pounds ground turkey breast
- 1 (1.25-ounce) packet less-sodium chili or Tex-Mex seasoning mix
- 2 (16-ounce) cans chili beans, with liquid
- 1 (10-ounce) can no-salt-added diced tomatoes and green chilies (mild or original), with liquid
- 1 (8-ounce) can no-salt-added tomato sauce
In a Dutch oven, heat oil on medium-high until hot. Add onion and garlic; cook 6 minutes or until browned. Reduce heat to medium; add turkey and cook 5 to 7 minutes or until no longer pink. Mix in chili seasoning mix, beans, tomatoes and green chilies and tomato sauce. Bring to a boil; reduce heat to low and simmer 15 to 20 minutes, stirring occasionally. Serve immediately.
Per cup: 257 calories, 24 grams protein, 5 grams fat (20% calories from fat), 0.9 gram saturated fat, 26 grams carbohydrate, 48 milligrams cholesterol, 562 milligrams sodium, 7 grams fiber.
Friday: Heat and Eat
Chili always tastes better the next night, so leftover CHILI goes well over split and toasted CORNBREAD MUFFINS (from mix). Serve with a RED-TIPPED LETTUCE SALAD. Try PEACHES for dessert.
Shopping List
cornbread mix, red-tipped lettuce, peaches.
Saturday: Easy Entertaining
JAMBALAYA is a company-friendly dish. Serve it with MIXED GREENS and a BAGUETTE. For a divine dessert, buy or make BREAD PUDDING, topped with your own BOURBON SAUCE.
Shopping List
olive oil, onion, celery, tomato paste, dried basil, cayenne pepper, garlic, bay leaf, canned no-salt-added stewed tomatoes, Cajun seasoning, andouille sausage, jar of diced pimentos, rice, uncooked medium shrimp, mixed greens, baguette, bread pudding, bourbon sauce.
JAMBALAYA
Servings: makes 5 servings
Prep time: 25 minutes
Cook time: about 15 minutes, plus rice
- 1 teaspoon olive oil
- 1 medium onion, chopped
- 1/2 cup chopped celery
- 1 tablespoon tomato paste
- 1 teaspoon dried basil
- Dash cayenne pepper
- 3 cloves garlic, minced
- 1 bay leaf
- 2 (14 1/2-ounce) cans no-salt-added stewed tomatoes, with liquid
- 1 teaspoon Cajun seasoning
- 6 ounces andouille sausage, cut into 1/4-inch slices
- 1 (2-ounce) jar diced pimentos, drained
- 3 cups hot cooked rice
- 1/2 pound peeled and deveined medium shrimp
Heat oil in a Dutch oven on medium-high heat. Add onion, celery, tomato paste, basil, cayenne pepper, garlic, bay leaf, tomatoes, Cajun seasoning, sausage and pimentos; cook 7 minutes or until vegetables are tender, stirring frequently. Stir in rice and shrimp; cook 6 minutes or until shrimp are opaque.
Per serving: 328 calories, 15 grams protein, 11 grams fat (30% calories from fat), 3.3 grams saturated fat, 41 grams carbohydrate, 78 milligrams cholesterol, 534 milligrams sodium, 4 grams fiber.