Asian barbecue steaks
Servings: 2
Preparation time: 15 minutes; marinating time: 6 hours
Cooking time: 12 to 14 minutes
INGREDIENTS
For the marinade:
1/4 cup ketchup
2 tablespoons chopped green onions
2 tablespoons hoisin sauce
1 1/2 teaspoons minced fresh ginger
The steak:
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
Servings: 4
Preparation time: 10 minutes
Cooking time: less than 25 minutes
INGREDIENTS
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
Servings: 12
Preparation time: 20 minutes
Cooking time: 15 to 20 minutes; standing time: 1 to 2 minutes
INGREDIENTS
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.
Lamb chops
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.
