Menu planner: Put that grill to good use, and try flank steak and peach salad

Thinking ahead to your next few meals? Here are some main dishes and sides to try.

SHARE Menu planner: Put that grill to good use, and try flank steak and peach salad
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Grilled flank steak and peach salad.

Grilled flank steak and peach salad

Servings: 8

Preparation time: 10 minutes; marinating time: 12 hours to overnight

Cooking time: 16 to 21 minutes

INGREDIENTS

1/2 cup fresh lime juice

1/4 cup orange marmalade

1/4 cup olive oil

3 tablespoons minced fresh jalapeno pepper

1 teaspoon coarse salt

1 (1 1/2- to 2-pound) flank steak

4 fresh peaches, peeled and sliced

4 plum tomatoes, cut into wedges

4 romaine lettuce hearts, halved

Combine lime juice, marmalade, oil, jalapeno and salt in a small bowl. Place steak and 1/2 cup marinade in a resealable plastic bag; turn to coat. Close bag; turn. Marinate in refrigerator 12 hours to overnight. Cover and reserve remaining marinade in refrigerator. Remove steak; discard marinade. Place steak in center of grill over medium ash-covered coals. Grill, covered, 16 to 21 minutes (or 11 to 16 minutes on gas grill) for medium-rare to medium; turn occasionally. Meanwhile, arrange peaches, tomatoes and lettuce on grid around steak. Grill peaches 2 to 4 minutes; tomatoes 2 to 3 minutes and lettuce 1 to 2 minutes, turning once. Carve steak across grain into slices. Cut lettuce into small pieces. Combine lettuce and reserved marinade in large bowl; toss to coat. Divide evenly among 4 serving plates. Arrange beef slices, peaches and tomatoes over lettuce.

Per serving: 203 calories, 18 grams protein, 9 grams fat (38 percent calories from fat), 2.6 grams saturated fat, 14 grams carbohydrate, 49 milligrams cholesterol, 281 milligrams sodium, 2 grams fiber.

Carb count: 1.

Vegetable curry

Servings: 4

Preparation time: 15 minutes

Cooking time: less than 20 minutes

INGREDIENTS

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 unsalted vegetable broth

1 small green bell pepper, thinly sliced

1 small red bell pepper, thinly sliced

1 small yellow bell pepper, thinly sliced

3 medium carrots, thinly sliced

1/2 cup half-and-half

1/2 pound fresh green beans

Roasted peanuts for garnish

Combine broccoli and water in a medium bowl and cover; microwave on high (100 percent power) 1 1/2 minutes. Drain and set aside. Melt butter on medium in a Dutch oven; add onion and cook 4 minutes or until softened. Stir in flour, curry powder, salt and cayenne. 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 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: 176 calories, 6 grams protein, 7 grams fat (34 percent calories from fat), 4.1 grams saturated fat, 26 grams carbohydrate, 19 milligrams cholesterol, 430 milligrams sodium, 7 grams fiber.

Carb count: 1.5.

Tuna steaks with avocado salsa

Servings: 4

Preparation time: 15 minutes

Cooking time: less than 15 minutes

INGREDIENTS

1/2 cup chopped red onion

1/2 teaspoon minced garlic

1 tablespoon balsamic vinegar

1 teaspoon firmly packed light brown sugar

1/8 teaspoon crushed red pepper

1/2 cup halved orange sections

1/3 cup chopped tomato

1/3 cup chopped avocado

1 tablespoon fresh lime juice

2 tuna steaks (about 1 1/2 pounds total)

Cook onion and garlic in a nonstick skillet on medium-high 4 minutes or until onion is softened. Stir in vinegar, sugar and red pepper. Cook and stir 2 minutes or until sugar dissolves. Remove from heat; stir in oranges, tomato, avocado and lime juice. Meanwhile, heat a nonstick skillet over medium-high. Add tuna steaks and cook 4 minutes per side. Halve each steak and serve immediately with salsa.

Per serving: 237 calories, 42 grams protein, 3 grams fat (11 percent calories from fat), 0.6 gram saturated fat, 9 grams carbohydrate, 66 milligrams cholesterol, 81 milligrams sodium, 2 grams fiber.

Carb count: 0.5

Chicken and sour cream enchiladas

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 cooked carved chicken. Divide and spoon down center of 6 (6- or 8-inch) whole-grain flour tortillas. Fold tortillas in thirds and place seam-side down in a shallow baking dish coated with cooking spray. Top with 1/2 cup 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.

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 some coarse salt and pepper to taste. Spread on 4 slices pumpernickel bread; top with a lettuce leaf and a second slice of bread.

Spicy potato salad

Cook 2 pounds unpeeled large red potatoes in boiling water about 15 minutes or until tender. Drain and cool. Cut into 1/2 inch cubes and place in a large bowl. Whisk together 3 tablespoons canola oil, 3 tablespoons white wine vinegar, 1 teaspoon sugar, 1/4 teaspoon chili powder, 3/4 teaspoon coarse salt and 1/8 teaspoon hot sauce; pour over potatoes; toss. 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.

Brown Rice Salad

Mix together 3 cups cooked brown rice, 1 1/2 cups cucumber slices (quartered and seeded), 1/4 cup sliced kalamata olives, 1 large chopped tomato, 1 small finely chopped red onion, 1/4 cup chopped fresh parsley and 1/2 cup reduced-fat Italian dressing.

Southwestern beef salad

Toss together 6 cups cold, coarsely 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 (leftover) steak over top. Drizzle 1/4 cup ranch dressing and spoon 1/3 cup salsa separately over beef. Sprinkle with 1 cup broken baked tortilla chips.

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