Sunday: Family
Treat the family to ITALIAN MARINATED STEAK. Serve it with ROASTED ROSEMARY RED POTATOES, BELL PEPPERS AND MUSHROOMS. Add MIXED GREENS and CRUSTY BREAD. LEMON PIE is dessert.
Plan
Prepare enough beef and vegetables for Monday; save enough pie for Tuesday.
Shopping List
olive oil, dry white wine, lemon, garlic, coarse salt, black pepper, beef top round steak, fresh rosemary, red potatoes, bell peppers, whole mushrooms, mixed greens, crusty bread, lemon pie.
ITALIAN MARINATED STEAK
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: 12 to 14 minutes; standing time: 5 minutes
- 1/4 cup olive oil
- 1/4 cup dry white wine
- 1 1/2 teaspoons fresh lemon juice
- 2 cloves garlic, minced
- 1/4 teaspoon coarse salt
- 1/8 teaspoon pepper
- 1 beef top round steak, cut 1 inch thick (about 1 1/2 pounds)
Combine marinade ingredients in a small bowl. Place marinade and steak in a resealable plastic bag; turn to coat. Marinate in refrigerator 6 hours to overnight, turning occasionally. Remove steak from marinade; discard marinade. Grill steak over medium heat 12 to 14 minutes for medium-rare doneness, turning occasionally. Remove from grill; let stand 5 minutes before slicing across the grain in thin slices.
Per serving: 189 calories, 34 grams protein, 5 grams fat (24% calories from fat), 1.6 grams saturated fat, no carbohydrate, 85 milligrams cholesterol, 163 milligrams sodium, no fiber.
Monday: Heat and Eat
Use the leftover beef for ROAST BEEF SANDWICHES on MINI BAGUETTES. Spread this HORSERADISH SAUCE over split mini baguettes: Mix 3 tablespoons prepared horseradish, 1/4 cup low-fat sour cream, 1 teaspoon Dijon mustard, 1 teaspoon mayonnaise and 1 tablespoon chopped chives or the greens of a green onion. Top with sliced leftover beef and thin slices of brie cheese.
Heat the leftover VEGETABLES and add a LETTUCE WEDGE SALAD. For dessert, FRESH PINEAPPLE is good.
Shopping List
mini baguettes, prepared horseradish, low-fat sour cream, Dijon mustard, mayonnaise, chives or green onions, brie cheese, lettuce, fresh pineapple.
Tuesday: Budget
Have fun and save money with RICE BOWLS WITH FRIED EGGS AND AVOCADO for dinner: Mix 4 thinly sliced green onions and 2 cups cooked brown rice in a small bowl; season to taste with coarse salt and pepper; mix well and divide into 4 individual bowls. Meanwhile, heat 2 tablespoons canola oil in a large nonstick skillet on medium high. Crack eggs into a small bowl and pour into skillet; season with salt and pepper and cook until desired doneness. Transfer each egg to the outside edge of each bowl. Divide 1 avocado into slices and place on other side of bowl. Serve with hot sauce at the table.
Add a GREEN SALAD and toasted WHOLE-GRAIN ENGLISH MUFFINS. Dessert is leftover PIE.
Shopping List
green onions, brown rice, coarse salt, pepper, canola oil, eggs, avocado, hot sauce, salad greens, whole-grain English muffins.
Wednesday: Express
This LAYERED SALAD is a quick meal and tastes great before the fall weather is with us. Add BAKED CORN CHIPS. Try ASIAN PEARS for dessert.
Shopping List
no-salt-added tomatoes with green chiles, reduced-fat sour cream, reduced-fat cream cheese, cumin, garlic, romaine or other lettuce, canned reduced-sodium black beans, fresh or frozen whole kernel corn, Haas avocados, lemon, roasted red pepper, shredded 50% light cheddar cheese, canned sliced black olives, green onions, baked corn chips, Asian pears.
LAYERED SALAD
Servings: makes about 12 cups
Prep time: 20 minutes; chilling time: up to 8 hours
Cook time: none
- For the dressing:
- 1 (10-ounce) can no-salt-added tomatoes with green chiles
- 8 ounces reduced-fat sour cream
- 3 ounces reduced-fat cream cheese, softened
- 1 teaspoon cumin
- 1 clove garlic, minced
- For the salad:
- 6 cups chopped romaine or other lettuce
- 1 (15-ounce) can reduced-sodium black beans
- 1 1/2 cups fresh or frozen (thawed) whole kernel corn
- 2 Haas avocados, diced and sprinkled with fresh lemon juice
- 3/4 cup roasted red pepper strips
- 1 cup shredded 50% light cheddar cheese
- 1 (6-ounce) can sliced black olives, drained
- 1/4 cup sliced green onions
NOTE: Reserve some lettuce, cheese and olives for garnish if desired.
Mix together all dressing ingredients; set aside. In a large, straight-sided salad bowl, layer 4 cups lettuce, black beans, corn, avocados, red pepper, 2 more cups lettuce, cheese and olives. Cover top with dressing. To garnish, top with reserved shredded lettuce, cheese, olives and green onions. Cover; refrigerate up to 2 hours.
Per serving: 200 calories, 8 grams protein, 12 grams fat (50% calories from fat), 4.4 grams saturated fat, 18 grams carbohydrate, 20 milligrams cholesterol, 360 milligrams sodium, 7 grams fiber.
Thursday: Kids
The kids (and adults) will drool over THREE-CHEESE PASTA for dinner: Heat oven to 350 degrees. Coat a 2-quart baking dish with cooking spray. Cook 2 1/2 cups penne or rigatoni pasta according to directions; drain. In a medium bowl, microwave, covered, 1 medium chopped orange bell pepper and 2 sliced green onions (including 3 inches onion tops, also sliced), on high (100% power) for 3 minutes. Drain and set aside. Place 3 tablespoons butter in a 2-quart container; microwave on medium (50% power) about 1 minute or until melted. Stir in 3 tablespoons flour, 1/2 teaspoon coarse salt and 1/4 teaspoon black pepper. With a whisk, mix in 2 cups 1% milk. Cover and microwave on high about 5 minutes. Stir after the first 2 minutes and then stir again occasionally until thickened. Mix in 1 cup shredded 50% light cheddar cheese, 1/2 cup shredded Swiss cheese and 1/2 cup shredded Monterey jack cheese until melted. Add the cooked pasta and vegetables; mix well. Pour mixture into baking dish. Top with panko; bake 30 minutes or until hot and slightly brown on top.
Serve with fresh GREEN BEANS and SOFT ROLLS. Dip APPLE SLICES in a little CARAMEL SAUCE for dessert.
Shopping List
cooking spray, penne or rigatoni pasta, orange bell pepper, green onions, butter, flour, coarse salt, black pepper, 1% milk, shredded 50% light cheddar cheese, Swiss cheese, Monterey jack cheese, panko, fresh green beans, soft rolls, apples, caramel sauce.
Friday: Meatless
Keeping up the easy meal idea, CAPRESE RAVIOLI is perfect for dinner tonight. Add WHOLE-GRAIN ROLLS to the meal. Fresh BLUEBERRIES topped with light whipped cream are good for dessert.
Shopping List
mini cheese ravioli, grape tomatoes, marinated or plain mozzarella bocconcini, balsamic glaze, fresh basil, coarse salt, pepper, Parmesan cheese, whole-grain rolls, fresh blueberries, light whipped cream.
CAPRESE RAVIOLI
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: for the ravioli
- 12 ounces mini cheese ravioli
- 1 cup grape tomatoes, halved lengthwise
- 12 ounces marinated or plain mozzarella bocconcini, halved and 1 tablespoon liquid reserved
- 2 tablespoons balsamic glaze
- 1/4 cup thinly sliced fresh basil leaves
- Coarse salt, pepper and grated Parmesan to taste
Cook the ravioli according to package directions and drain. Transfer cooked ravioli to a serving dish and top with grape tomatoes, bocconcini and reserved marinade oil. Drizzle with balsamic glaze and top with sliced basil. Season with coarse salt and pepper to taste; serve with grated Parmesan.
Per serving: 539 calories, 27 grams protein, 33 grams fat (54% calories from fat), 19.1 grams saturated fat, 37 grams carbohydrate, 115 milligrams cholesterol, 352 milligrams sodium, 2 grams fiber.
Saturday: Easy Entertaining
Invite some guests to enjoy GRILLED CHICKEN. Add SLICED CUCUMBERS AND RED ONION in CIDER VINEGAR along with FLATBREAD to round out your meal. COCONUT MACAROONS are a simple dessert.
Shopping List
chicken to grill, cucumbers, red onion, cider vinegar, flatbread, coconut macaroons.