Sunday: Family
GRILLED STEAK AND VEGETABLE SALAD is perfect for family day. Add CRUSTY BREAD. Top VANILLA ICE CREAM with TOASTED COCONUT for dessert.
Plan
Prepare enough steak for Monday. Save enough ice cream for Saturday.
Shopping List
boneless beef strip steaks, medium sweet potato, assorted vegetables (such as zucchini, yellow squash, asparagus, eggplant, red onion, red and yellow bell peppers or Romaine lettuce), reduced-fat dressing or vinaigrette (such as Italian, noncreamy Caesar or red wine vinaigrette), garlic, black pepper, coarse salt, crusty bread, vanilla ice cream, coconut.
GRILLED STEAK AND VEGETABLE SALAD
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: 7 to 15 minutes
- 1 medium sweet potato, cut into 1/2-inch thick slices
- 3 different vegetables (such as zucchini, yellow squash, asparagus, eggplant, red onion, red and yellow bell peppers or Romaine lettuce cut lengthwise into quarters)
- 1/2 cup reduced-fat dressing or vinaigrette, (such as Italian, noncreamy Caesar or red wine vinaigrette, divided)
- 2 boneless beef strip steaks, cut 3/4 inch thick (about 8 ounces each)
- 2 cloves garlic, minced
- 1/4 teaspoon black pepper
- Coarse salt and additional pepper to taste
Toss potato and vegetables with 1/4 cup dressing; set aside. Rub steaks with garlic and black pepper. Place steaks on grill over medium, ash-covered coals (or on medium pre-heated gas grill). Arrange vegetables around steaks. Grill steaks, covered, 7 to 10 minutes for medium-rare to medium doneness, turning occasionally. Remove lettuce and asparagus after 2 to 4 minutes; grill other vegetables 11 to 15 minutes or until crisp-tender, turning occasionally. Carve steaks and vegetables into bite-size pieces. Combine beef, vegetables and remaining 1/4 cup dressing in large bowl; toss to coat. Season with salt and additional black pepper to taste; serve.
Per serving: 207 calories, 22 grams protein, 4 grams fat (20% calories from fat), 1.5 grams saturated fat, 18 grams carbohydrate, 56 milligrams cholesterol, 397 milligrams sodium, 3 grams fiber.
Monday: Heat and Eat
Make a BEEF STIR-FRY with thinly sliced leftover steak, fresh or frozen stir-fry vegetables and bottled stir-fry sauce. Serve your creation over RICE and add WHOLE-GRAIN ROLLS on the side. FRESH CHERRIES are a juicy summertime dessert.
Shopping List
fresh or frozen stir-fry vegetables, bottled stir-fry sauce, rice, whole-grain rolls, fresh cherries.
Tuesday: Meatless
Skip meat for ASIAN BEAN BURGERS. In a medium bowl, mash 3 cups cooked or canned (rinsed) reduced-sodium kidney beans with a fork or potato masher. Stir in 1/2 cup plain dry breadcrumbs, 1/3 cup minced green onions, 1 egg, 1 tablespoon lower-sodium soy sauce, 1 teaspoon ground ginger and 1 teaspoon minced garlic.
Form into 4 patties. Heat 1 tablespoon canola oil in a large nonstick skillet on medium. Cook patties 3 to 4 minutes per side until heated through and crusty. Top with a sauce made of 1/4 cup low-fat mayonnaise, 1 tablespoon prepared horseradish, 1 tablespoon minced green onion and 1 teaspoon lower-sodium soy sauce.
Serve on WHOLE-GRAIN BUNS with LETTUCE, TOMATO AND CUCUMBERS. Add OVEN FRIES (frozen). Make BANANA PUDDING with 1% milk for dessert.
Shopping List
canned reduced-sodium or cooked kidney beans, plain dry breadcrumbs, green onions, egg, lower-sodium soy sauce, ground ginger, garlic, canola oil, low-fat mayonnaise, prepared horseradish, whole-grain buns, lettuce, tomato, cucumbers, frozen oven fries, banana pudding mix, 1% milk.
Wednesday: Express
Make your own fast food tonight: Pan-fry a HAM STEAK and serve it with prepared MASHED SWEET POTATOES. Add a packaged GREEN SALAD and BISCUITS. APPLE SLICES sprinkled with cinnamon are your dessert.
Shopping List
ham steak, mashed sweet potatoes, packaged green salad, biscuits, apples, cinnamon.
Thursday: Budget
Enjoy PORK POZOLE for a low-cost entree: In a 3-quart or larger slow cooker, combine a well-trimmed 2- to 2 1/2-pound boneless pork shoulder (butt) roast cut into bite-size chunks with 1 1/2 cups recaito (see TIP). Mix well. Cover and cook on low 7 to 8 hours. Stir in 2 (15- or 16-ounce) cans rinsed hominy; cover and cook 10 minutes or until hominy is heated through. Ladle into bowls and garnish with chopped cilantro.
Serve it with a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. For dessert, enjoy a slice of WATERMELON.
Tip
Enjoy PORK POZOLE for a low-cost entree: In a 3-quart or larger slow cooker, combine a well-trimmed 2- to 2 1/2-pound boneless pork shoulder (butt) roast cut into bite-size chunks with 1 1/2 cups recaito (see TIP). Mix well. Cover and cook on low 7 to 8 hours. Stir in 2 (15- or 16-ounce) cans rinsed hominy; cover and cook 10 minutes or until hominy is heated through. Ladle into bowls and garnish with chopped cilantro.
Serve it with a LETTUCE WEDGE and WHOLE-GRAIN ROLLS. For dessert, enjoy a slice of WATERMELON.
Shopping List
boneless pork shoulder (butt) roast, recaito, canned hominy, cilantro, lettuce, whole-grain rolls, watermelon.
Friday: Kids
Treat the kids to SPAGHETTI PIE tonight: Heat oven to 350 degrees. Cook 8 ounces spaghetti according to directions; drain. Coat a 9-inch tempered glass pie plate with cooking spray. In a large bowl, beat 2 eggs with a fork. Stir in 1 (15-ounce) container part-skim ricotta cheese and 3/4 cup freshly grated Parmesan cheese until blended. Add cooked spaghetti to cheese mixture and stir until well-coated. Transfer mixture to pie plate; top with 1 cup marinara sauce. Sprinkle with 1/2 cup shredded part-skim mozzarella cheese and 2 more tablespoons Parmesan. Bake 25 minutes. Remove from oven and let stand 10 minutes. Cut into wedges and serve.
Add CELERY STICKS and SOFT ROLLS. POPSICLES are a cool dessert.
Shopping List
spaghetti, cooking spray, eggs, part-skim ricotta cheese, Parmesan cheese, marinara sauce, shredded part-skim mozzarella cheese, celery, soft rolls, Popsicles.
Saturday: Easy Entertaining
Invite friends for ANISE-ORANGE SHRIMP AND SCALLOP SKEWERS, a perfect summer dish.
Serve the combo with HONEY-GINGER DIPPING SAUCE: Mix together 3/4 cup fresh orange juice, 2 tablespoons honey, 2 tablespoons lower-sodium soy sauce, 2 tablespoons sliced green onions and 1/4 teaspoon ground ginger.
Start the meal with your own GAZPACHO. Add SOURDOUGH BREAD and canned BLACK-EYED PEAS mixed with chopped red onion and a light balsamic vinaigrette. For dessert, make SUMMER FRUIT CRUMBLE and top with leftover VANILLA ICE CREAM.
Shopping List
orange juice, canola oil, anise seeds, garlic powder, coarse salt, ground ginger, pepper, large shrimp, sea scallops, honey, lower-sodium soy sauce, green onions, gazpacho, sourdough bread, canned black-eyed peas, red onion, light balsamic vinaigrette, fresh peaches or blueberries or mixture, sugar, nutmeg, cinnamon, pure vanilla extract, butter, packaged yellow cake mix.
ANISE-ORANGE SHRIMP AND SCALLOP SKEWERS
Servings: makes 8 servings
Prep time: 20 minutes
Cook time: about 10 minutes
- 1/4 cup orange juice
- 2 tablespoons canola oil
- 1 tablespoon anise seeds
- 1/2 teaspoon garlic powder
- 1/4 teaspoon coarse salt
- 1/2 teaspoon ground ginger
- 1/2 teaspoon pepper
- 1 pound large shrimp, peeled and deveined
- 1 pound sea scallops
In a small bowl, mix together juice, oil, anise seeds, garlic powder, salt, ginger and pepper. Place seafood in a large resealable plastic bag. Add marinade; turn to coat. Refrigerate 30 minutes. Remove seafood; discard marinade. Alternately thread shrimp and scallops onto 8 metal skewers. Grill on medium 8 to 10 minutes or until shrimp turn pink and scallops are cooked through.
Per serving: 87 calories, 18 grams protein, 1 gram fat (6% calories from fat), 0.1 gram saturated fat, 2 grams carbohydrate, 105 milligrams cholesterol, 350 milligrams sodium, no fiber.
SUMMER FRUIT CRUMBLE
Servings: makes 8 servings
Prep time: 10 minutes
Cook time: 35 to 40 minutes
- 4 cups sliced fresh peaches or blueberries, or a mixture of both
- 2/3 cup sugar
- 1/4 teaspoon nutmeg
- 3/4 teaspoon cinnamon
- 1 1/4 teaspoons pure vanilla extract
- 3 tablespoons butter, melted
- 1 (9-ounce) package yellow cake mix (about 1 1/2 cups)
Heat oven to 350 degrees. In an 8-by-8-inch baking dish, combine fruit, sugar, nutmeg, cinnamon and vanilla; mix well. In a medium bowl, combine butter and cake mix until crumbly. Sprinkle crumbs over fruit. Bake 35 to 40 minutes or until golden on top.
Per serving: 274 calories, 2 grams protein, 8 grams fat (26% calories from fat), 3.3 grams saturated fat, 49 grams carbohydrate, 12 milligrams cholesterol, 244 milligrams sodium, 2 grams fiber.