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

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.