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.

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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


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


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


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.

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