Sunday: Family
It's a good day for GRILLED ASIAN STEAK AND SUMMER SQUASH: Place 1 (1 1/2-pound) flank steak and 1/2 cup Asian barbecue sauce in a resealable plastic bag; turn steak to coat. Marinate in refrigerator 6 to 24 hours, turning occasionally. Heat grill. Remove steak and discard marinade. Brush 3 medium zucchini (halved and sliced lengthwise) with 1 teaspoon canola oil; season with coarse salt and pepper. Grill steak 17 to 21 minutes for medium-rare to medium doneness, turning occasionally. Remove from grill; let stand 5 minutes. Grill squash 15 minutes, turning occasionally. Heat another 1/4 cup sauce. Carve meat across grain; pour sauce over steak and serve with squash.
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Accompany the steak with BROWN RICE SALAD: Mix together 3 cups cooked brown rice, 1 1/2 cups quartered, seeded cucumber slices, 1/4 cup sliced kalamata olives, 1 large chopped tomato, 1 small chopped onion, 1/4 cup chopped parsley and 1/2 cup Italian dressing.
Serve with CRUSTY BREAD. Surprise everyone with your COOKIES AND CREAM ANGEL FOOD CAKE. You could add CHOCOLATE ICE CREAM alongside the cake for a show-stopper dessert.
Plan
To save time on Sunday, marinate steak a day ahead, and cook the brown rice for Sunday and Tuesday. Save enough steak and cake for Monday. Save some ice cream for Wednesday.
Shopping List
flank steak, Asian barbecue sauce, zucchini, canola oil, coarse salt, pepper, brown rice, cucumbers, kalamata olives, tomato, onion, parsley, Italian dressing, crusty bread, white angel food cake mix, reduced-fat chocolate sandwich cookies, fluffy white frosting mix, chocolate ice cream.
COOKIES AND CREAM ANGEL FOOD CAKE
Servings: makes 12 slices
Prep time: 20 minutes
Cook time: 37 to 47 minutes; cooling time: about 2 hours
- 1 (16-ounce) package white angel food cake mix
- 1 1/4 cups cold water
- 3 reduced-fat chocolate sandwich cookies, finely crushed
- 1 package fluffy white frosting mix
- 1/2 cup boiling water
- 6 reduced-fat chocolate sandwich cookies, cut in half
Move oven rack to lowest position, removing other racks. Heat oven to 350 degrees. In an extra-large mixing bowl, beat cake mix and cold water with electric mixer on low speed for 30 seconds. Beat on medium 1 minute. Carefully fold crushed cookies into batter. Pour into ungreased 10-inch angel food cake pan (tube pan). DO NOT use fluted tube cake pan or 9-inch angel food cake pan, or batter will overflow. Bake 37 to 47 minutes or until top is dark golden brown and cracks feel dry and not sticky. Do not underbake. Immediately turn pan upside down on a heatproof funnel until cake is completely cool, about 2 hours. Run knife around edge of cake; remove from pan. Place on serving plate. In a small bowl, beat frosting mix and boiling water with mixer on low 30 seconds, scraping bowl constantly. Beat on high 5 to 7 minutes, scraping bowl occasionally until stiff peaks form. Frost cake; garnish with sandwich cookie halves just before serving. (Adapted from "The Big Book of Cakes," Betty Crocker Kitchens, HMH.)
Per serving: 240 calories, 3 grams protein, 1 gram fat (5% calories from fat), 0.3 gram saturated fat, 55 grams carbohydrate, no cholesterol, 387 milligrams sodium, no fiber.
Monday: Heat and Eat
Make a BEEF SALAD with the leftover steak: Toss together 6 cups cold chopped iceberg lettuce, 1 (15-ounce) can rinsed reduced-sodium black beans and 1 (11-ounce) can rinsed Mexican-style corn. Place thinly sliced cooked steak over top. Drizzle 1/4 cup ranch dressing and 1/3 cup salsa separately over beef. Sprinkle with 1 cup broken baked tortilla chips. Leftover CAKE is dessert tonight.
Shopping List
iceberg lettuce, canned reduced-sodium black beans, canned Mexican-style corn, ranch dressing, salsa, baked tortilla chips.
Tuesday: Meatless
VEGETABLE MEDLEY takes advantage of the summer garden's bounty. Serve the vegetable blend over leftover BROWN RICE. Add a GREEN SALAD and whole-grain PITA. For dessert, fresh PINEAPPLE CHUNKS are sweet and juicy.
Shopping List
broccoli, butter, onion, flour, curry powder, coarse salt, cayenne pepper, vegetable broth, green, red and yellow bell peppers, carrots, half-and-half, fresh green beans, roasted peanuts, salad greens, whole-grain pita, fresh pineapple chunks.
VEGETABLE MEDLEY
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: less than 20 minutes
- 3 cups broccoli florets
- 1 tablespoon water
- 1 tablespoon butter
- 1 small onion, chopped
- 2 tablespoons flour
- 1 1/2 tablespoons curry powder
- 1/2 teaspoon coarse salt
- 1/4 teaspoon cayenne pepper
- 1 (14-ounce) can vegetable broth
- 1 each small green, red and yellow bell pepper, thinly sliced
- 3 carrots, thinly sliced
- 1/2 cup half-and-half
- 1/2 pound small fresh green beans, trimmed
- Roasted peanuts for garnish
Combine broccoli and water; microwave on high (100% power) for 1 1/2 minutes. Drain and set aside. Melt butter in a saucepan on medium; add onion and cook 4 minutes or until softened. Stir in flour, curry powder, salt and cayenne pepper. Cook 1 minute, stirring constantly. Gradually stir in broth; bring to a boil. Reduce heat and simmer, stirring constantly, 8 minutes or until thickened. Stir in reserved broccoli, bell peppers, carrots, half-and-half and green beans; cook 3 minutes, stirring constantly or until vegetables are softened. Garnish with peanuts and serve immediately.
Per serving: 174 calories, 6 grams protein, 7 grams fat (33% calories from fat), 4 grams saturated fat, 26 grams carbohydrate, 18 milligrams cholesterol, 434 milligrams sodium, 7 grams fiber.
Wednesday: Kids
Help the kids make their own CHICKEN AND SOUR CREAM ENCHILADAS tonight: Heat oven to 350 degrees. Combine 1 cup reduced-fat sour cream, 1 cup shredded Monterey Jack cheese, 1 cup salsa and 1 (9- or 10-ounce) package precooked carved chicken. Divide and spoon down center of 6 (6- or 8-inch) whole-grain flour tortillas. Place, seam side down, in a shallow baking dish. Top with 1/2 cup mild salsa; cover and bake 30 minutes. Uncover and sprinkle with 1/4 cup additional cheese; bake 5 more minutes or until cheese melts. Top with chopped tomatoes and lettuce.
Serve with canned vegetarian REFRIED BEANS. Leftover ice cream is a cool dessert.
Shopping List
reduced-fat sour cream, shredded Monterey Jack cheese, mild salsa, precooked carved chicken, whole-grain flour tortillas, tomatoes, lettuce, canned vegetarian refried beans.
Thursday: Express
Make it quick tonight with a B.T. PIZZA. Top a ready-to-bake whole-grain thin pizza crust with 4 crumbled slices crisp bacon, plenty of diced tomatoes, sliced fresh basil and shredded part-skim mozzarella cheese. Bake as directed on package or until cheese melts and pizza is hot.
Serve with a packaged GREEN SALAD. Slurp on SLICED WATERMELON for dessert.
Shopping List
ready-to-bake whole-grain thin pizza crust, bacon, tomatoes, fresh basil, shredded part-skim mozzarella cheese, packaged green salad, watermelon.
Friday: Budget
Tighten your purse strings with TURKEY APRICOT SALAD SANDWICHES. Combine 1 1/2 cups chopped cooked turkey, 1/4 cup thinly sliced celery, 1/4 cup low-fat mayonnaise, 2 tablespoons unsalted cashews, 2 tablespoons chopped dried apricots, 2 tablespoons chopped green onions, 2 tablespoons plain low-fat yogurt and coarse salt and pepper to taste. Spread salad on 4 slices pumpernickel bread; top with a lettuce leaf and a second slice of bread. Cut sandwiches in half.
Serve with CORN ON THE COB and SLICED TOMATOES. FRESH PEACHES are dessert.
Shopping List
cooked turkey, celery, low-fat mayonnaise, unsalted cashews, dried apricots, green onions, plain low-fat yogurt, coarse salt, pepper, pumpernickel bread, lettuce, corn on the cob, tomatoes, fresh peaches.
Saturday: Easy Entertaining
Your lucky guests will dine on GRILLED RED CURRY MAHI-MAHI WITH PINEAPPLE SALSA tonight.
Try this SPICY POTATO SALAD for a perfect side dish: Boil 2 pounds unpeeled large red potatoes for 20 to 30 minutes or until tender. Drain and cool. Cut into cubes and place in a large bowl. Whisk together 3 tablespoons canola oil, 3 tablespoons white vinegar, 1 teaspoon sugar, 1/4 teaspoon chili powder, 3/4 teaspoon coarse salt and 1/8 teaspoon hot sauce. Pour dressing over potatoes; toss to coat. Cover and chill 1 hour. Stir in 1 (8 3/4-ounce) can rinsed corn, 1 small shredded carrot, 1/4 cup sliced black olives and 4 sliced green onions. Toss to mix; serve.
Add WHOLE-GRAIN ROLLS. For dessert, spoon instant vanilla pudding (from mix) into wine goblets. Top each with a teaspoon or so of raspberry jam; lightly swirl. Garnish with fresh raspberries, and you have a RASPBERRY SWIRL.
Shopping List
pineapple, green onions, cilantro, vegetable oil, red curry paste, skin-on mahi-mahi fillets, coarse salt, pepper, red potatoes, canola oil, white vinegar, sugar, chili powder, coarse salt, hot sauce, canned corn, carrot, black olives, whole-grain rolls, instant vanilla pudding mix, raspberry jam, fresh raspberries.
GRILLED RED CURRY MAHI-MAHI WITH PINEAPPLE SALSA
Servings: makes 4 servings
Prep time: 15 minutes
Cook time: about 10 minutes
- 2 cups 1/4-inch pineapple pieces
- 1 green onion, thinly sliced
- 1/4 cup minced cilantro
- 2 tablespoons vegetable oil, divided
- 1 tablespoon red curry paste
- 4 (6- to 8-ounce) skin-on mahi-mahi fillets, 1 inch thick
- Coarse salt and pepper to taste
Heat grill to medium. In a medium bowl, combine pineapple, onion, cilantro and 1 tablespoon oil; set aside. In a separate small bowl, combine 1 tablespoon oil and curry paste. Pat mahi-mahi dry with paper towels, then brush flesh side with curry paste mixture. Grill fish 3 minutes on first side; turn and grill on second side 3 to 8 minutes or until internal temperature reaches 130 degrees. Transfer to platter and serve with salsa. (Adapted from "Foolproof Fish," America’s Test Kitchen.)
Per serving: 253 calories, 32 grams protein, 8 grams fat (30% calories from fat), 0.8 gram saturated fat, 12 grams carbohydrate, 124 milligrams cholesterol, 220 milligrams sodium, 1 gram fiber.