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.
