Menu planner: Your family will love ribeye steaks with fresh tomato tapenade

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

SHARE Menu planner: Your family will love ribeye steaks with fresh tomato tapenade
Ribeye steaks with fresh tomato tapenade.

Ribeye steaks with fresh tomato tapenade.

Cattlemen’s Beef Board

Ribeye steaks with fresh tomato tapenade

Makes 4 servings

Preparation time: 15 minutes

Cooking time: 9 to 14 minutes

INGREDIENTS

2 boneless beef ribeye steaks, cut 1 inch thick (about 12 ounces each)

2 teaspoons coarse ground black pepper

1 teaspoon coarse salt

FOR THE TAPENADE:

1 cup cherry or grape tomatoes, cut in half

1 (2 1/2-ounce) can sliced ripe olives, drained

1/4 cup chopped fresh basil

3 tablespoons shredded Parmesan cheese

Press pepper evenly onto both steaks. Place steaks on grill over medium, ash-covered coals. Grill, covered, 10 to 14 minutes (or 9 to 14 minutes over medium heat on preheated gas grill) for medium-rare to medium doneness, turning occasionally.

Meanwhile, combine tapenade ingredients in a small bowl. Season steaks with salt to taste. Cut each steak in half and top evenly with tapenade.

Per serving: 285 calories, 41 grams protein, 12 grams fat (37% calories from fat), 3.6 grams saturated fat, 5 grams carbohydrate, 113 milligrams cholesterol, 799 milligrams sodium, 1 gram fiber.

Carb count: 0.5.

Baked brown rice with broccoli and mushrooms

Makes 6 servings

Preparation time: 10 minutes

Cooking time: about 45 minutes, plus rice

INGREDIENTS

1 cup chopped onions

1 cup thinly sliced celery

3 cups fresh broccoli florets

1 (8-ounce) package sliced cremini mushrooms

4 cups cooked brown rice

1 (10 3/4-ounce) can condensed 98% fat-free broccoli cheese soup

1 cup shredded 50% light cheddar cheese, divided

1 cup reduced-fat sour cream

1 teaspoon coarse salt

1/2 teaspoon pepper

Heat oven to 400 degrees. Combine onions and celery; cover and microwave on high 4 minutes; drain. Spoon into large bowl. In same microwave dish, combine broccoli and mushrooms and microwave 3 minutes; drain and add to large bowl. Add cooked rice, soup, 3/4 cup cheese, sour cream, salt and pepper to bowl; mix well. Spoon into a 9-by-13-inch baking dish coated with cooking spray. Bake 35 minutes; top with remaining cheese. Bake 3 more minutes or until cheese is melted; serve warm.

Per serving: 331 calories, 14 grams protein, 13 grams fat (34% calories from fat), 5.8 grams saturated fat, 43 grams carbohydrate, 33 milligrams cholesterol, 756 milligrams sodium, 5 grams fiber.

Carb count: 3.

Curried walnut chicken

Makes 4 servings

Preparation time: 15 minutes; marinating time: 2 to 12 hours

Cooking time: about 10 minutes

INGREDIENTS

FOR THE CHICKEN:

1/4 cup lower-sodium soy sauce

1/4 cup dry red wine or dry sherry

2 teaspoons canola oil

2 tablespoons sugar

1 clove garlic, minced

1 tablespoon grated fresh ginger

1 to 1 1/4 pounds boneless skinless chicken breasts

FOR THE SAUCE:

1/3 cup low-fat mayonnaise

1/3 cup fat-free yogurt

2 tablespoons fresh lemon juice

1 teaspoon curry powder

1 clove garlic, minced

Salt and pepper to taste

1/2 cup toasted walnuts

In a medium bowl, whisk together soy sauce, wine or sherry, oil, sugar, garlic and ginger until sugar is dissolved. Between two pieces of wax paper, flatten chicken to 1/2-inch thickness. Place chicken in a resealable plastic bag; pour marinade over. Press air out and seal bag. Massage the bag gently to distribute the marinade. Place in a dish and refrigerate 2 to 12 hours. Remove chicken from marinade; reserve marinade. Broil 6 inches from heat 8 to 10 minutes, turning once, brushing with marinade several times; discard marinade. Meanwhile, in a medium bowl, combine the mayonnaise, yogurt, lemon juice, curry powder, garlic, salt and pepper to taste; stir in walnuts. Serve chicken with sauce.

NOTE: To toast walnuts: Heat oven to 350 degrees. Spread walnuts on a flat baking sheet and bake 5 to 8 minutes or until golden.

Per serving: 291 calories, 28 grams protein, 15 grams fat (44% calories from fat), 1.6 grams saturated fat, 12 grams carbohydrate, 73 milligrams cholesterol, 479 milligrams sodium, 1 gram fiber.

Carb count: 1.

Double bean sloppy Joes

In a large nonstick skillet, combine 1 (15- or 16-ounce) can rinsed black-eyed peas and 1 (15- or 16-ounce) can pinto beans, 1 1/2 cups marinara sauce, 1 (14 1/2-ounce) can diced tomatoes (drained), 1 cup finely chopped shredded carrots, 1 tablespoon Worcestershire sauce, 2 teaspoons red wine vinegar and 1 1/2 teaspoons chili powder; bring to a boil. Reduce heat, partially cover skillet and simmer, stirring occasionally, 10 to 15 minutes or until carrots are tender. Spoon onto bottom halves of 4 split toasted kaiser rolls; add tops.

Mexican salad

In a large, nonstick skillet, cook 1/2 pound lean ground beef, 1/2 pound ground turkey breast and 1 small chopped onion 8 to 10 minutes or until the meat is no longer pink and onion is softened; drain well. Stir in 1 tablespoon chili powder, 3/4 teaspoon cumin and 1/2 teaspoon garlic powder. Cook 2 to 3 more minutes.

Meanwhile, combine 1/2 cup reduced-fat ranch dressing, 3/4 teaspoon cumin and 1/8 teaspoon pepper sauce; mix well. To serve, place 5 cups sliced romaine on a serving platter. Top the romaine with 1 1/2 cups halved grape tomatoes, 1/2 cup canned rinsed reduced-sodium black beans and meat mixture. Sprinkle with 1/2 cup shredded pepper jack cheese and chopped fresh cilantro to taste. Serve with warmed flour tortillas.

Reuben quesadillas

Spread 2 tablespoons light Thousand Island dressing on one side of 4 (10-inch) flour tortillas. Layer 2 ounces thinly sliced deli corned beef, 1/2 cup rinsed and drained refrigerated sauerkraut and 2 slices Swiss cheese onto half of each tortilla. Fold tortillas over filling, pressing gently to seal. Heat a large nonstick skillet to medium; add quesadillas in batches and cook 2 to 3 minutes on each side or until golden and cheese is melted. Cut into wedges and serve immediately with corn on the cob and a lettuce wedge.

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