Menu planner: Delight your guests with spicy grilled ribeye cap

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

SHARE Menu planner: Delight your guests with spicy grilled ribeye cap
Spicy grilled ribeye cap with avocado-mango salad.

Spicy grilled ribeye cap with avocado-mango salad.

Cattlemen’s Beef Board

Spicy grilled ribeye cap with avocado-mango salad

Makes 4 servings

Preparation time: 15 minutes

Cooking time: 9 to 14 minutes

INGREDIENTS

For the rub:

Juice of 1 lime, divided

1 medium jalapeno, minced (remove seeds and membranes for less heat)

1 teaspoon cumin

1 clove garlic, minced

1 to 1 1/4 pounds beef ribeye cap steaks (see NOTE)

For the avocado-mango salad:

1 large mango, sliced

1 medium avocado, sliced

4 thin slices red onion

1/4 cup crumbled queso fresco

Coarse salt and black pepper to taste

Combine 1 teaspoon lime juice and remaining rub ingredients and rub evenly onto steaks. Place steaks on grill over medium, ash-covered coals. Grill, covered, 9 to 13 minutes (or 9 to 14 minutes over medium heat on preheated gas grill) for medium-rare to medium doneness, turning occasionally.

Meanwhile, prepare avocado-mango salad: Combine mango, avocado and onion in medium bowl; sprinkle with cheese and drizzle with reserved lime juice, tossing gently to coat. Season with salt and black pepper to taste.

Serve steaks with avocado-mango salad.

NOTE: Ribeye cap is the outer muscle of the beef ribeye roll. The specific muscle that makes up this cut is the spinalis dorsi. Fast fact: Ribeye cap has many names, but one of the more expressive terms is “butcher’s butter.”

Per serving: 286 calories, 22 grams protein, 14 grams fat (44% calories from fat), 3.8 grams saturated fat, 19 grams carbohydrate, 62 milligrams cholesterol, 55 milligrams sodium, 5 grams fiber.

Carb count: 1.

Balsamic-glazed lamb chops

Makes 4 servings

Preparation time: 10 minutes; marinating time: 4 hours to overnight

Cooking time: 12 to 17 minutes

INGREDIENTS

8 lamb rib chops, well-trimmed and cut 1 inch thick (about 1 1/2 pounds total)

1/4 teaspoon coarse salt

1/4 teaspoon pepper

1/2 cup fresh orange juice

1/4 cup balsamic vinegar

1 tablespoon honey

1 tablespoon lower-sodium soy sauce

Season chops with salt and pepper. Place them in a resealable plastic bag. In a small bowl, combine juice, vinegar, honey and soy sauce. Pour over chops; turn to coat. Refrigerate chops 4 hours to overnight, turning bag occasionally. Drain lamb; reserve marinade. For glaze, pour marinade into a small pan. Bring to a boil; reduce heat. Simmer, uncovered, about 15 minutes or until liquid is reduced to about 1/3 cup; set aside. Grill chops 12 to 17 minutes for medium-rare to medium doneness. Brush chops with glaze halfway through grilling.

Per serving: 186 calories, 20 grams protein, 6 grams fat (32% calories from fat), 2.3 grams saturated fat, 11 grams carbohydrate, 62 milligrams cholesterol, 348 milligrams sodium, no fiber.

Carb count: 1.

Vegetable paella

Makes 6 servings

Preparation time: 20 minutes

Cooking time: about 30 minutes

INGREDIENTS

1 tablespoon olive oil

1 medium onion, chopped

1 medium red bell pepper, chopped

1 (8-ounce) package sliced fresh cremini mushrooms

1 teaspoon minced garlic

2 (5-ounce) or 1 (10-ounce) package yellow rice mix

Water for rice

1 cup chopped tomatoes

1 (15- to 19-ounce) can reduced-sodium black beans, rinsed

1 (10-ounce) package frozen green peas, thawed

1/2 teaspoon paprika

1 teaspoon dried basil (or 1 tablespoon fresh)

In a large Dutch oven, heat oil on medium. Add onion, bell pepper, mushrooms and garlic; cook, stirring often, 8 minutes or until vegetables are softened. Add rice and water according to package directions; bring to a boil. Reduce heat and cover; cook 20 to 25 minutes or until rice is done. Stir in tomatoes, black beans, peas, paprika and basil. Heat through and serve.

Per serving: 306 calories, 12 grams protein, 3 grams fat (8% calories from fat), 0.4 gram saturated fat, 60 grams carbohydrate, no cholesterol, 672 milligrams sodium, 7 grams fiber.

Carb count: 4.

Root beer and barbecue beef

In a 4-quart or larger slow cooker, place 1 (3- to 4-pound) beef rump or well-trimmed boneless chuck roast, cut into several pieces. In a medium bowl, mix together 1 cup root beer or cola and 2 cups barbecue sauce; pour over beef. (Do not use diet soda.) Cover and cook on low 7 to 9 hours or until beef is tender. Remove beef and shred. Turn cooker to high; cook liquid 30 minutes to reduce. Return shredded beef to cooker; mix well. To serve, spoon mixture onto toasted whole-grain buns.

Mexican pasta skillet

Heat 1 tablespoon canola oil in a large nonstick skillet on medium. Cook 1 pound of ground turkey breast, 1 small chopped onion and 2 teaspoons cumin 6 minutes or until turkey is no longer pink and onion is softened. Stir in 1 (10-ounce) can enchilada sauce, 1 (11-ounce) can rinsed Mexican-style corn and 1 cup any cooked pasta (or cooked rice). Add 1 tablespoon chopped fresh cilantro and cook until heated through. Garnish with Mexican-blend shredded cheese.

Tomato blue cheese soup

In a medium saucepan, combine 1 (18.3-ounce) carton tomato-herb soup, 1 (14.5-ounce) can no-salt-added diced tomatoes with liquid, 1/4 cup crumbled blue cheese, 2 teaspoons dried basil and 1 teaspoon sugar. Heat on low until cheese melts and soup is hot. Ladle into bowls and garnish with additional cheese if desired.

The Latest
Hundreds of shoppers gathered outside the store before it’s opening, with some customers arriving as early as 5:30 a.m. for a chance to buy furniture and home goods.
The city’s police chief noted that the department’s officers are expected to maintain their body-worn cameras in a “constant state of operational readiness.”
Jurors deliberated for just over four hours from Wednesday afternoon to Thursday morning. The three-week long trial — a first of thousands of similar cases nationwide to appear before a jury — wrapped up Wednesday.
Should police respond to gunshots? Or just ignore them?
President Michael Schill is one of three university leaders to face harsh questions and criticism from House Republicans today.