Grilled flank steak and peach salad
Servings: 8
Preparation time: 10 minutes; marinating time: 12 hours to overnight
Cooking time: 16 to 21 minutes
INGREDIENTS
1/2 cup fresh lime juice
1/4 cup orange marmalade
1/4 cup olive oil
3 tablespoons minced fresh jalapeno pepper
1 teaspoon coarse salt
1 (1 1/2- to 2-pound) flank steak
4 fresh peaches, peeled and sliced
4 plum tomatoes, cut into wedges
4 romaine lettuce hearts, halved
Combine lime juice, marmalade, oil, jalapeno and salt in a small bowl. Place steak and 1/2 cup marinade in a resealable plastic bag; turn to coat. Close bag; turn. Marinate in refrigerator 12 hours to overnight. Cover and reserve remaining marinade in refrigerator. Remove steak; discard marinade. Place steak in center of grill over medium ash-covered coals. Grill, covered, 16 to 21 minutes (or 11 to 16 minutes on gas grill) for medium-rare to medium; turn occasionally. Meanwhile, arrange peaches, tomatoes and lettuce on grid around steak. Grill peaches 2 to 4 minutes; tomatoes 2 to 3 minutes and lettuce 1 to 2 minutes, turning once. Carve steak across grain into slices. Cut lettuce into small pieces. Combine lettuce and reserved marinade in large bowl; toss to coat. Divide evenly among 4 serving plates. Arrange beef slices, peaches and tomatoes over lettuce.
Per serving: 203 calories, 18 grams protein, 9 grams fat (38 percent calories from fat), 2.6 grams saturated fat, 14 grams carbohydrate, 49 milligrams cholesterol, 281 milligrams sodium, 2 grams fiber.
Carb count: 1.
Vegetable curry
Servings: 4
Preparation time: 15 minutes
Cooking time: less than 20 minutes
INGREDIENTS
3 cups broccoli florets
1 tablespoon water
1 tablespoon butter
1 small onion, chopped
2 tablespoons flour
1 1/2 tablespoons curry powder
1/2 teaspoon coarse salt
1/4 teaspoon cayenne pepper
1 (14-ounce) can unsalted vegetable broth
1 small green bell pepper, thinly sliced
1 small red bell pepper, thinly sliced
1 small yellow bell pepper, thinly sliced
3 medium carrots, thinly sliced
1/2 cup half-and-half
1/2 pound fresh green beans
Roasted peanuts for garnish
Combine broccoli and water in a medium bowl and cover; microwave on high (100 percent power) 1 1/2 minutes. Drain and set aside. Melt butter on medium in a Dutch oven; add onion and cook 4 minutes or until softened. Stir in flour, curry powder, salt and cayenne. Cook 1 minute, stirring constantly. Gradually stir in broth; bring to a boil. Reduce heat and simmer, stirring constantly, 8 minutes or until thickened. Stir in broccoli, bell peppers, carrots, half-and-half and green beans; cook 3 minutes, stirring constantly, or until vegetables are softened. Garnish with peanuts and serve immediately.
Per serving: 176 calories, 6 grams protein, 7 grams fat (34 percent calories from fat), 4.1 grams saturated fat, 26 grams carbohydrate, 19 milligrams cholesterol, 430 milligrams sodium, 7 grams fiber.
Carb count: 1.5.
Tuna steaks with avocado salsa
Servings: 4
Preparation time: 15 minutes
Cooking time: less than 15 minutes
INGREDIENTS
1/2 cup chopped red onion
1/2 teaspoon minced garlic
1 tablespoon balsamic vinegar
1 teaspoon firmly packed light brown sugar
1/8 teaspoon crushed red pepper
1/2 cup halved orange sections
1/3 cup chopped tomato
1/3 cup chopped avocado
1 tablespoon fresh lime juice
2 tuna steaks (about 1 1/2 pounds total)
Cook onion and garlic in a nonstick skillet on medium-high 4 minutes or until onion is softened. Stir in vinegar, sugar and red pepper. Cook and stir 2 minutes or until sugar dissolves. Remove from heat; stir in oranges, tomato, avocado and lime juice. Meanwhile, heat a nonstick skillet over medium-high. Add tuna steaks and cook 4 minutes per side. Halve each steak and serve immediately with salsa.
Per serving: 237 calories, 42 grams protein, 3 grams fat (11 percent calories from fat), 0.6 gram saturated fat, 9 grams carbohydrate, 66 milligrams cholesterol, 81 milligrams sodium, 2 grams fiber.
Carb count: 0.5
Chicken and sour cream enchiladas
Heat oven to 350 degrees. Combine 1 cup reduced-fat sour cream, 1 cup shredded Monterey Jack cheese, 1 cup salsa and 1 (9- or 10-ounce) package cooked carved chicken. Divide and spoon down center of 6 (6- or 8-inch) whole-grain flour tortillas. Fold tortillas in thirds and place seam-side down in a shallow baking dish coated with cooking spray. Top with 1/2 cup salsa; cover and bake 30 minutes. Uncover and sprinkle with 1/4 cup additional cheese; bake 5 more minutes or until cheese melts. Top with chopped tomatoes and lettuce.
Turkey apricot salad sandwiches
Combine 1 1/2 cups chopped cooked turkey, 1/4 cup thinly sliced celery, 1/4 cup low-fat mayonnaise, 2 tablespoons unsalted cashews, 2 tablespoons chopped dried apricots, 2 tablespoons chopped green onions, 2 tablespoons plain low-fat yogurt and some coarse salt and pepper to taste. Spread on 4 slices pumpernickel bread; top with a lettuce leaf and a second slice of bread.
Spicy potato salad
Cook 2 pounds unpeeled large red potatoes in boiling water about 15 minutes or until tender. Drain and cool. Cut into 1/2 inch cubes and place in a large bowl. Whisk together 3 tablespoons canola oil, 3 tablespoons white wine vinegar, 1 teaspoon sugar, 1/4 teaspoon chili powder, 3/4 teaspoon coarse salt and 1/8 teaspoon hot sauce; pour over potatoes; toss. Cover and chill 1 hour. Stir in 1 (8 3/4-ounce) can rinsed corn, 1 small shredded carrot, 1/4 cup sliced black olives and 4 sliced green onions; toss to mix.
Brown Rice Salad
Mix together 3 cups cooked brown rice, 1 1/2 cups cucumber slices (quartered and seeded), 1/4 cup sliced kalamata olives, 1 large chopped tomato, 1 small finely chopped red onion, 1/4 cup chopped fresh parsley and 1/2 cup reduced-fat Italian dressing.
Southwestern beef salad
Toss together 6 cups cold, coarsely chopped iceberg lettuce, 1 (15-ounce) can rinsed reduced-sodium black beans and 1 (11-ounce) can rinsed Mexican-style corn. Place thinly sliced cooked (leftover) steak over top. Drizzle 1/4 cup ranch dressing and spoon 1/3 cup salsa separately over beef. Sprinkle with 1 cup broken baked tortilla chips.
