Menu planner: Make Valentine’s Day special with Asian barbecue steaks for two
Thinking ahead to your next few meals? Here are some main dishes, sides and desserts to try.
Asian barbecue steaks
Preparation time: 15 minutes; marinating time: 6 hours
Cooking time: 12 to 14 minutes
For the marinade:
1/4 cup ketchup
2 tablespoons chopped green onions
2 tablespoons hoisin sauce
1 1/2 teaspoons minced fresh ginger
1 beef sirloin tip side steak, cut 1 inch thick (about 8 ounces)
Combine marinade ingredients in small bowl. Cover and refrigerate 1/4 cup marinade. Place steak and remaining marinade in a resealable plastic bag; turn to coat. Refrigerate 6 hours to overnight. Remove steak from marinade; discard marinade. Grill, covered, on 145-degree preheated gas grill 12 to 14 minutes for medium-rare doneness, turning once. (Do not overcook.) Serve with warmed reserved marinade.
Per serving: 187 calories, 24 grams protein, 6 grams fat (32 percent calories from fat), 2 grams saturated fat, 7 grams carbohydrate, 69 milligrams cholesterol, 291 milligrams sodium, no fiber. Carb count: 0.5.
Cannellini bean and escarole stew
Preparation time: 10 minutes
Cooking time: less than 25 minutes
2 teaspoons olive oil
2 medium onions, chopped
1 bunch escarole, coarsely chopped (about 12 ounces)
3 cloves garlic, minced
1/2 teaspoon coarse salt
1/2 teaspoon freshly ground pepper
1 (15- to 19-ounce) can reduced sodium cannellini beans, rinsed
1 (14 1/2-ounce) can diced no-salt-added tomatoes with liquid
In a medium nonstick skillet, heat oil on medium. Add onions and cook 8 minutes or until softened; stir occasionally. Add escarole, garlic, salt and pepper; cook 3 minutes or until escarole is wilted. Stir in beans and tomatoes; bring to a boil. Cover, reduce heat to low and cook 10 minutes or until flavors are blended.
Per serving: 162 calories, 6 grams protein, 2.8 grams fat (15 percent calories from fat), 0.3 gram saturated fat, 28 grams carbohydrate, no cholesterol, 470 milligrams sodium, 8 grams fiber. Carb count: 2.
Saucy meatball subs
Preparation time: 20 minutes
Cooking time: 15 to 20 minutes; standing time: 1 to 2 minutes
2 eggs, lightly beaten
1 1/2 cups whole-grain soft bread crumbs (about 2 slices)
1/2 cup finely chopped onion
1/2 teaspoon coarse salt
1/2 teaspoon Italian seasoning
2 pounds 95% lean ground beef
1 (26- to 28-ounce) jar no-salt-added or regular red pasta sauce
12 hoagie or other sandwich buns
1/2 cup freshly grated parmesan cheese
Heat oven to 350 degrees. In a large bowl, combine eggs, bread crumbs, onion, salt and Italian seasoning; mix well. Add beef; mix well. Shape into 48 meatballs. Arrange them on a rimmed 10-by-15-inch baking pan. Bake 15 to 20 minutes or until internal temperature reaches 160 degrees; drain well. In a Dutch oven, combine the pasta sauce and cooked meatballs. Heat through. Split buns; spoon hot meatball mixture into buns. Spoon remaining sauce over meatballs. Sprinkle with parmesan cheese. Let stand 1 to 2 minutes before serving.
Per serving: 362 calories, 27 grams protein, 11 grams fat (28 percent calories from fat), 3.9 grams saturated fat, 40 grams carbohydrate, 76 milligrams cholesterol, 596 milligrams sodium, 3 grams fiber. Carb count: 2.5.
Mustard-crusted pork roast
Heat oven to 400 degrees. Season a 2-pound boneless pork loin roast with coarse salt and pepper to taste. Place in a shallow pan and roast for 30 minutes. Remove from oven and spread with 2 tablespoons spicy mustard; sprinkle with 1 cup crushed garlic-flavored croutons. Return to oven; continue to roast 10 to 15 minutes or until internal temperature reaches 145 degrees. Remove from oven, tent with foil and let stand 5 minutes before slicing
Chopped chicken pizza
Heat oven to 425 degrees. Spread a thin whole-grain pizza crust with 1 (9- or 10-ounce) package chopped cooked chicken. Top with 1 cup shredded part-skim Monterey Jack cheese mixed with 1/2 cup finely chopped fresh spinach. Bake about 10 minutes or until hot.
Accompany your prize recipe with rice pilaf: Melt 1 tablespoon butter in a large nonstick skillet on medium; add 1 small chopped onion and 1/2 cup slivered almonds. Cook 7 minutes or until onion is softened and almonds are golden. Stir in 1 1/2 cups uncooked basmati rice, 1/2 cup golden raisins, 1 1/2 teaspoons turmeric, 1/4 teaspoon cinnamon and 1/2 teaspoon coarse salt; cook 2 minutes. Add 3 cups unsalted chicken broth and bring to a boil; cover, reduce heat to low, and simmer 20 to 25 minutes or until rice is tender.