Grilled top round steak with Parmesan asparagus
Makes 4 servings
Preparation time: 15 minutes; Marinate: 6 hours to overnight
Cooking time: 6 to 11 minutes
INGREDIENTS
For the marinade
1/4 cup red wine vinegar
2 tablespoons olive oil
1 tablespoon fresh thyme
2 tablespoons any steak seasoning blend
2 teaspoons minced garlic
1 teaspoon crushed red pepper
For the steak and asparagus
1 pound beef top round steak
1 pound trimmed asparagus
1 teaspoon olive oil
3 tablespoons shaved Parmesan
Coarse salt to taste
Combine marinade ingredients in a medium bowl. Place beef and marinade in a resealable plastic bag. Marinate 6 hours to overnight; turn occasionally. Remove steak and discard marinade. Toss asparagus with oil. Place steak in center of grill over medium heat; arrange asparagus around steak. Grill steak, covered, 10 to 11 minutes. Grill asparagus 6 to 10 minutes. After removing, immediately sprinkle cheese over hot asparagus. Carve steak into thin slices. Season with salt, as desired.
Note: To make asparagus spears easier to turn on the grill, thread them ladder-style onto two 12-inch metal skewers. Insert a skewer about 1 inch from each end of each spear, leaving a small space between spears. Use tongs to turn entire asparagus “ladder” for even cooking.
Per serving: 173 calories, 26 grams protein, 5 grams fat (28% calories from fat), 1.9 grams saturated fat, 4 grams carbohydrate, 60 milligrams cholesterol, 92 milligrams sodium, 2 grams fiber.
Carb choices: 0.5.
Chili chicken enchiladas
Makes 8 enchiladas
Preparation time: about 15 minutes
Cooking time: 40 to 45 minutes
INGREDIENTS
2 cups chopped cooked chicken (about 12 ounces)
6 ounces shredded Monterey Jack cheese (about 1 1/2 cups)
1/2 cup sliced roasted red peppers or diced pimentos, drained
1 (4-ounce) can chopped green chilies, drained
1 cup reduced-fat sour cream
1 (10-ounce) can enchilada sauce
8 whole-grain tortillas (7- to 8-inch diameter)
4 ounces shredded 50% light cheddar cheese (about 1 cup)
Chopped lettuce, tomatoes, avocados and additional sour cream, if desired
Heat oven to 350 degrees. Coat a 13-by-9-inch baking dish with cooking spray. In a medium bowl, combine chicken, cheese, roasted peppers, chilies and sour cream; mix well. Spread about 2 teaspoons enchilada sauce on each tortilla. Top each with about 1/3 cup chicken mixture. Roll; arrange, seam side down, in baking dish. Top with remaining enchilada sauce. Sprinkle with cheddar cheese. Cover with nonstick foil. Bake 40 to 45 minutes or until thoroughly heated. Remove foil for last 5 minutes of baking time. Serve with lettuce, tomatoes, avocados and additional sour cream, if desired.
Per enchilada: 364 calories, 25 grams protein, 16 grams fat (39% calories from fat), 8.1 grams saturated fat, 32 grams carbohydrate, 72 milligrams cholesterol, 832 milligrams sodium, 4 grams fiber.
Carb choices: 2.
Mushroom and chicken teriyaki
Makes 6 servings
Preparation time: 15 minutes
Cooking time: less than 15 minutes
INGREDIENTS
1/4 cup lower-sodium or regular teriyaki sauce
1 teaspoon cornstarch
1 teaspoon ground ginger
1/2 cup water
2 teaspoons canola oil
12 ounces sliced fresh white mushrooms (about 4 1/2 cups)
4 ounces fresh shiitake mushrooms, stems removed and sliced (about 1 1/2 cups)
1 large red bell pepper, sliced
3 green onions, sliced
2 teaspoons sliced garlic
1 1/2 cups cooked chicken, cut into thin strips (about 6 ounces)
In a small bowl, combine teriyaki sauce, cornstarch, ginger and water; set aside. In a large nonstick skillet, heat oil on medium-high. Add both mushrooms; cook and stir 3 minutes or until they release their liquid. Add bell pepper, green onions and garlic; cook and stir 5 minutes or until mushroom liquid evaporates and garlic begins to brown. Add chicken and stir. Add teriyaki mixture; cook and stir 3 minutes or until slightly thickened. Serve immediately.
Per serving: 111 calories, 12 grams protein, 3 grams fat (26% calories from fat), 0.5 gram saturated fat, 9 grams carbohydrate, 24 milligrams cholesterol, 324 milligrams sodium, 2 grams fiber.
Stir-fry
From leftover beef: Heat 1 tablespoon canola oil in a large nonstick skillet on medium-high. Add a 1-pound package of any frozen stir-fry vegetables and cook according to directions. Cut the leftover beef into 1/4-inch strips and add to vegetables, along with 1/2 cup stir-fry sauce. Heat through. Serve over brown rice. Add a spinach salad and sesame bread sticks.
Angel hair pasta with lemon and chicken
Cook 1 (9-ounce) package refrigerated angel hair pasta according to directions; drain and transfer to a serving bowl. Add 1 (8- to 10-ounce) package cooked chopped chicken breast, 2 tablespoons olive oil, 2 tablespoons fresh lemon juice, 2 tablespoons chopped flat-leaf parsley, 1/4 teaspoon dried marjoram and 1/2 teaspoon garlic salt; toss to mix. Serve with packaged salad greens and garlic bread.
Curried eggs and green peas
Prepare any curry sauce mix with 1% milk according to directions. Stir in frozen tiny green peas (thawed) and quartered hard-cooked eggs; heat through. Serve over whole-grain toast triangles.
