Sunday: Family
This BALSAMIC MARINATED FLANK STEAK is just what the family ordered: In a small bowl, combine 1/4 cup balsamic vinegar, 2 tablespoons olive oil, 1 tablespoon chopped fresh basil, 1 1/2 teaspoons Dijon mustard, 1 clove minced garlic and 1/2 teaspoon sugar. Mix well; pour into a resealable plastic bag. Add 1 (1 1/2-pound) flank steak. Seal bag; marinate in refrigerator 6 hours to overnight, turning occasionally. To grill, remove steak; discard marinade. Grill on medium, covered, 11 to 21 minutes for medium to medium-rare doneness; turn occasionally. Remove from grill; let stand 5 minutes. Carve crosswise into thin slices.
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Prepare your own OVEN-ROASTED POTATOES AND CARROTS and add a ROMAINE SALAD and WHOLE-GRAIN ROLLS. For a special dessert, slice COCONUT CAKE.
Plan
Save enough steak for Monday. Save enough cake and cook enough potatoes for Tuesday.
Shopping List
balsamic vinegar, olive oil, fresh basil, Dijon mustard, garlic, sugar, flank steak, potatoes and carrots to roast, romaine, whole-grain rolls, coconut cake.
Monday: Express
Make STEAK TACOS tonight. For the sauce: In a small bowl, combine 1 cup reduced-fat sour cream, 2 tablespoons chopped cilantro and 2 teaspoons adobo sauce from canned chipotle peppers; mix well, cover and refrigerate. For filling: Cut leftover steak into thin slices and then into strips. Stir-fry 1 medium red bell pepper and 1 onion, each thinly sliced, about 4 minutes. Add steak; stir-fry 1 minute or until hot. Meanwhile, warm 4 burrito-size flour tortillas. Spoon meat and vegetables into tortillas, top with sauce, roll and eat.
Serve with canned reduced-sodium PINTO BEANS. TROPICAL FRUIT is dessert.
Shopping List
reduced-fat sour cream, cilantro, canned chipotle peppers in adobo sauce, red bell pepper, onion, burrito-size flour tortillas, canned reduced-sodium pinto beans, tropical fruit.
Tuesday: Meatless
Skip meat tonight and use the leftover potatoes in this POTATO-VEGETABLE FRITTATA. Serve with a SPINACH SALAD and toasted WHOLE-GRAIN ENGLISH MUFFINS. For dessert, enjoy leftover CAKE.
Shopping List
olive oil, red onion, zucchini, eggs, Parmesan cheese, shredded part-skim mozzarella cheese, parsley, salsa, fresh spinach, whole-grain English muffins.
POTATO-VEGETABLE FRITTATA
Servings: makes 4 servings
Prep time: about 15 minutes
Cook time: less than 20 minutes
- 2 teaspoons olive oil
- 1 medium red onion, sliced
- 1 medium zucchini, sliced
- 3 whole eggs
- 6 egg whites
- 1/2 cup freshly grated Parmesan cheese
- 1/2 cup shredded part-skim mozzarella cheese
- 2 tablespoons chopped parsley
- 1 cup chopped cooked potatoes
- Salsa for garnish
In a large nonstick skillet, heat oil on medium. Add onion and zucchini; cook 5 minutes until almost softened. Meanwhile, in a medium bowl, whisk together whole eggs, egg whites, both cheeses and parsley. Stir potatoes into mixture in skillet; pour egg mixture over top. Cover and cook on low 8 to 10 minutes or until bottom is golden and top is set. Cut into 4 wedges and serve with salsa.
Per serving: 236 calories, 18 grams protein, 11 grams fat (42% calories from fat), 4.5 grams saturated fat, 16 grams carbohydrate, 157 milligrams cholesterol, 412 milligrams sodium, 2 grams fiber.
Wednesday: Budget
CHILI WITH BEANS will work for an economical meal. Spoon it over CORNBREAD squares (from mix). Top the chili with reduced-fat sour cream and some chopped cilantro. Serve with MIXED GREENS. Fresh PINEAPPLE CHUNKS are good for dessert.
Shopping List
95% lean ground beef, onion, canned reduced-sodium pinto beans, no-salt-added tomato juice, canned condensed tomato soup, chili powder, coarse salt, pepper, shredded 50% reduced-fat cheddar cheese, green onions, cornbread mix, reduced-fat sour cream, cilantro, mixed greens, fresh pineapple.
CHILI WITH BEANS
Servings: makes 8 cups
Prep time: 10 minutes
Cook time: 10 minutes, plus 4 hours
- 2 pounds 95% lean ground beef
- 1 large onion, chopped
- 2 (15-ounce) cans reduced-sodium pinto beans, rinsed and drained
- 1 1/2 cups no-salt-added tomato juice
- 1 (10 3/4-ounce) can condensed tomato soup
- 1 tablespoon chili powder
- 1/2 teaspoon coarse salt
- 1/2 teaspoon pepper
- Shredded 50% reduced-fat cheddar cheese and sliced green onions for garnish
In a large nonstick skillet, cook beef 8 minutes or until no longer pink. Microwave onion on high 10 minutes or until softened; drain. Place cooked beef, onion, beans, tomato juice, soup, chili powder, salt and pepper in 4-quart or larger slow cooker. Cook on high 4 hours. Mix well. Ladle into bowls and garnish with cheese and onions.
Per serving: 263 calories, 31 grams protein, 6 grams fat (21% calories from fat), 2.5 grams saturated fat, 25 grams carbohydrate, 62 milligrams cholesterol, 546 milligrams sodium, 7 grams fiber.
Thursday: Kids
Treat the kids to CHIX STIX: Heat oven to 425 degrees. Brush all sides of 1 pound of chicken tenders with low-fat mayonnaise and then coat all sides with 1/2 to 3/4 cup panko breadcrumbs. Place on a foil-lined baking sheet; bake 15 minutes or until golden. Make a DIP with half low-fat mayonnaise and half honey-mustard sauce.
Serve with MASHED POTATOES and GREEN BEANS. Add SOFT ROLLS. For dessert, munch on PEANUT BUTTER COOKIES.
Shopping List
chicken tenders, low-fat mayonnaise, panko breadcrumbs, honey-mustard sauce, mashed potatoes, green beans, soft rolls, peanut butter cookies.
Friday: Heat and Eat
For an easy meal, try a family-size frozen LASAGNA. Add a packaged ITALIAN SALAD and GARLIC BREAD. TAPIOCA PUDDING (from mix) is dessert.
Shopping List
family-size frozen lasagna, Italian salad, garlic bread, tapioca pudding mix.
Saturday: Easy Entertaining
Invite guests for MAPLE-GLAZED SALMON. Serve with JASMINE RICE and SUGAR SNAP PEAS. Add a BOSTON LETTUCE SALAD and a BAGUETTE. For dessert, buy a KEY LIME PIE.
Shopping List
salmon fillets, coarse salt, butter, maple syrup, fresh chives, jasmine rice, sugar snap peas, Boston lettuce, baguette, key lime pie.
MAPLE-GLAZED SALMON
Servings: makes 6 servings
Prep time: less than 10 minutes
Cook time: less than 10 minutes
- 6 (5- to 6-ounce) pieces salmon fillet
- 1/2 teaspoon coarse salt
- 1 tablespoon butter
- 1/4 cup maple syrup, divided
- 1 tablespoon chopped fresh chives
Heat broiler. Sprinkle salmon evenly with salt. In a large nonstick skillet, melt butter on medium. Add salmon, skin side up; cook 2 minutes. Place salmon, skin side down, on broiler rack coated with cooking spray. Place rack in broiler pan lined with foil; brush salmon with half the syrup. Broil 5 inches from heat, 5 to 7 minutes or until syrup caramelizes. Brush with remaining syrup; sprinkle with chives.
Per serving: 236 calories, 30 grams protein, 8 grams fat (33% calories from fat), 2.4 grams saturated fat, 9 grams carbohydrate, 71 milligrams cholesterol, 285 milligrams sodium, no fiber.