Beef top sirloin and potato kebabs
Makes 4 kebabs
Preparation time: 20 minutes
Cooking time: 11 to 16 minutes, plus potatoes
1 pound red-skinned potatoes
3/4 cup steak sauce
2 teaspoons minced garlic
2 medium yellow or zucchini squash
1 pound boneless beef top sirloin steak
Cut potatoes into 1 1/2-inch pieces. Cover and microwave on high (100% power) 5 to 6 minutes or until just tender, stirring once. Cool slightly. Combine steak sauce and garlic in a 1-cup glass measure. Microwave on high 1 1/2 minutes, stirring once. Cut squash in half lengthwise. Cut beef and squash into 1 1/4 pieces. Combine beef, squash, potatoes and 1/3 cup sauce in large bowl; toss. Alternately thread beef and vegetables onto metal skewers. Place kebabs on grill over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (or 13 to 16 minutes over medium heat on preheated gas grill) for medium-rare to medium doneness, turning once and brushing with remaining sauce during last 5 minutes.
Per serving: 251 calories, 25 grams protein, 5 grams fat (16% calories from fat), 1.6 grams saturated fat, 29 grams carbohydrate, 56 milligrams cholesterol, 754 milligrams sodium, 4 grams fiber.
Carb count: 2.
Roasted root vegetables
Makes 6 servings
Preparation time: about 20 minutes
Cooking time: about 30 minutes
12 ounces fresh whole white mushrooms (without stems)
4 ounces shiitake mushrooms (without stems)
2 pounds mixed root vegetables (such as sweet potatoes, parsnips and carrots), cut into 1-inch pieces
2 medium onions, cut into 1-inch wedges
12 cloves garlic, peeled and halved
3 tablespoons canola oil
1 1/2 teaspoons dried rosemary
1 teaspoon coarse salt
1/2 teaspoon freshly ground pepper
Heat oven to 425 degrees. In two shallow roasting pans, arrange vegetables in a single layer. Combine oil, rosemary, salt and pepper. Drizzle over vegetables; turn to coat. Roast for 15 minutes, then stir. Exchange pans between shelves (for even cooking) and roast 15 more minutes or until tender.
Per serving: 213 calories, 5 grams protein, 8 grams fat (30% calories from fat), 0.6 gram saturated fat, 35 grams carbohydrate, no cholesterol, 398 milligrams sodium, 7 grams fiber.
Carb count: 2.5.
Lemon meringue tarts
Makes 6 servings
Preparation time: 15 minutes, plus pudding
Cooking time: 12 minutes, plus pastry shells
1 (10-ounce) package frozen puff pastry shells
1 (3-ounce) package lemon pudding mix
1% milk for pudding mix (per package directions)
1 teaspoon lemon zest (yellow part only)
2 egg whites
1/4 cup sugar
Bake pastry shells according to directions. Cook pudding mix according to directions for pie filling, using 1% milk. Stir in lemon zest. Cool to room temperature. Spoon about 1/3 cup pudding into each pastry shell. Heat oven to 325 degrees. Beat egg whites until frothy, using an electric mixer at high speed. Add sugar gradually, beating until soft peaks form. Spoon evenly over pudding in each shell and spread to edges. Place on baking sheet. Bake 12 minutes or until lightly browned. Cool and serve.
Per serving: 315 calories, 8 grams protein, 14 grams fat (39% calories from fat), 4 grams saturated fat, 42 grams carbohydrate, 4 milligrams cholesterol, 357 milligrams sodium, 1 gram fiber.
Carb count: 3.
Beef and red pepper stir-fry
Slice cooked beef into 1/2-inch pieces. In a large nonstick skillet or wok, heat 2 teaspoons sesame oil (or another oil) on medium-high; stir-fry 1 large red bell pepper (cut into thin strips) and 2 cups fresh broccoli florets for 5 minutes. Add snow peas, 1 (8-ounce) can drained pineapple tidbits, leftover beef and any stir-fry sauce. Cook and stir until heated through.
Stuffed baked potatoes
Slash the tops of baked potatoes and spoon hot canned vegetarian chili over them. Garnish with reduced-fat sour cream, shredded cheddar cheese and chopped green onions. On the side, add a lettuce wedge with crumbled blue cheese and hard-cooked egg wedges, plus crusty bread.
Heat oven to 450 degrees. Coat chicken tenders with cooking spray and then dredge them in mashed potato flakes (not granules). Sprinkle with seasoned salt. Bake 15 minutes, turning once.