SUNDAY: Family time will be extra-special when you serve Marinated Flank Steak today. In a shallow dish, combine 1/2 cup light soy sauce, 2 tablespoons sesame seeds, 3 tablespoons honey, 3 tablespoons canola oil, 2 sliced green onions, 1 clove minced garlic and 1 teaspoon grated fresh ginger; mix well. Add 2 (1-pound) trimmed flank steaks. Cover and refrigerate 8 hours; turn occasionally. Heat grill on medium. Remove steaks; discard marinade. Grill, covered with lid, 7 minutes per side or until meat thermometer reads 145 degrees. Let stand 5 minutes; slice thinly across grain. Serve with Red Potato, Haricot Vert and Cherry Tomato Salad (see recipe). Add baguettes. For dessert, make or buy a blackberry pie topped with vanilla ice cream.
Plan ahead: Save enough steak, potato salad and pie for Monday.
MONDAY: Stay cool tonight with Steak and Potato Salad. Toss leftover potato salad with 6 cups salad greens and a light balsamic vinaigrette. Top with thinly sliced leftover steak and crumbled blue cheese. Add whole-grain rolls. For dessert, warm the leftover pie.
TUESDAY: For a low-cost dinner, try Fettuccine With Clam Sauce and Broccoli. Steam chopped fresh broccoli in some unsalted chicken broth until tender. Stir in canned clam sauce and a handful of chopped parsley. Heat through and serve over hot, cooked fettuccine. Add sliced tomatoes and garlic bread. For dessert, fresh peaches are light and refreshing.
WEDNESDAY: Ham and Cheese Stacks make a quick meal. Layer Swiss cheese and ham slices on dark rye bread spread with grainy mustard. Top with drained deli coleslaw. Add steak fries on the side along with dill pickles. Make chocolate mousse (from a mix) for dessert.
THURSDAY: Mango Brie Quesadillas are a sure winner with the kids. To make 1 quesadilla: On half of a whole-grain tortilla, place 2 tablespoons shredded part-skim mozzarella cheese, 4 slices mango and 1 ounce sliced brie cheese; fold in half. Place in a heated nonstick skillet and cook 1 to 2 minutes on each side or until browned. Serve with salsa. Add fresh corn-on-the-cob and fresh baby carrots. For dessert, red and green grapes will hit the spot.
FRIDAY: Keep it simple with Southwestern Potato Frittata (see recipe). Add a spinach salad and whole-grain rolls. Dessert is simple with kiwi and peanut butter cookies.
SATURDAY: We invited guests for an old favorite, Sweet and Sour Chicken (see recipe), and served it over rice. For some color, add tiny green peas. Serve with sourdough bread. What could be easier for dessert than Dusty Strawberries? Wash, remove hulls and halve (large) fresh strawberries. Sprinkle with confectioners' sugar just before serving.
THE RECIPES
Red Potato, Haricot Vert and Cherry Tomato Salad
2 pounds small red potatoes, cut into 1-inch pieces
2/3 pound haricots verts (thin French green beans), trimmed
2 cups halved cherry tomatoes
3/4 cup finely chopped red onion
5 tablespoons olive oil
2 tablespoons mayonnaise
1 tablespoon tarragon vinegar
1 tablespoon white wine
2 teaspoons Dijon mustard
1 teaspoon coarse salt
1/4 teaspoon ground black pepper
Cover potatoes in a large saucepan with 1-inch-deep cold water. Bring to boil and cover partially; lower heat to simmer. Cook about 10 minutes or until tender when pierced with fork. Drain in colander; cool to lukewarm temperature.
Bring a pan of cold water to boil. Add beans; cook 1 minute or until crisp-tender. Remove from heat; drain and rinse under cold water.
In a large bowl, combine potatoes, beans, tomatoes and red onion.
In a separate small bowl, whisk together oil, mayonnaise, vinegar, white wine, mustard, salt and pepper. Pour over potato mixture; toss gently to coat. Serve at room temperature.
Makes 8 servings.
Nutrition information: Each serving (prepared with low-fat mayonnaise) contains approximately 194 calories, 4 g protein, 9 g fat, 26 g carbohydrate, no cholesterol, 329 mg sodium and 4 g fiber.
Carbohydrate choices: 2.
Recipe adapted from At Home With Magnolia by Allysa Torey; Houghton Mifflin Harcourt, 2015
Southwestern Potato Frittata
12 ounces potatoes, cut into 1/4-inch slices
1 (8 3/4-ounce) can whole-kernel corn, rinsed
1 (4-ounce) can diced green chiles
1 (2-ounce) can or jar sliced pimentos, drained
3 green onions, sliced
2 tablespoons chopped fresh parsley or cilantro
8 whole eggs OR 2 cups frozen egg substitute
2 teaspoons water
Black pepper
1/3 cup freshly grated parmesan cheese
Place potatoes in shallow baking dish; cover and microwave on 100 percent power for 5 minutes.
Heat a large, oven-safe nonstick skillet on medium; add potatoes and cook 5 minutes, turning occasionally, until golden.
Meanwhile, in medium bowl, combine corn, chiles, pimentos, onions, parsley or cilantro, eggs and water; mix well. Add pepper to taste. Pour mixture over potatoes. Cover; cook 10 minutes on medium or until eggs are almost set. Remove cover. Sprinkle with parmesan. Heat broiler. Place skillet 4 to 5 inches from heat. Broil 1 to 3 minutes to finish cooking eggs and melt cheese. Watch carefully! Cut into wedges and serve immediately.
Makes 4 servings.
Nutrition information: Each serving contains approximately 302 calories, 19 g protein, 12 g fat, 30 g carbohydrate, 378 mg cholesterol, 362 mg sodium and 4 g fiber.
Carbohydrate choices: 2.
Sweet and Sour Chicken
2 teaspoons canola oil
1 pound boneless, skinless chicken breast, cut into 3/4-inch pieces
1 tablespoon cornstarch
1 (8-ounce) can pineapple chunks in juice, divided use
1/4 cup light brown sugar
1 tablespoon light soy sauce
1/4 cup white vinegar
1/2 cup no-salt-added tomato sauce
1 green bell pepper, cut into 1/4-inch strips
Crushed red pepper, if desired
In a large skillet, heat oil on medium-high. Add chicken and cook 5 minutes or until brown on both sides. Remove chicken from skillet; cover to keep warm. Mix cornstarch with juice from canned pineapple (about 1/4 cup). Add to skillet, along with brown sugar, soy sauce and vinegar. Heat on low and simmer 3 minutes or until sauce thickens. Add pineapple chunks and chicken. Bring to boil; simmer 5 minutes. Add tomato sauce and bell pepper; cook 3 minutes or until heated through. Garnish with crushed red pepper if desired.
Makes 4 servings.
Nutrition information: Each serving contains approximately 263 calories, 25 g protein, 5 g fat, 27 g carbohydrate, 73 mg cholesterol, 242 mg sodium and 1 g fiber.
Carbohydrate choices: 2.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
susan@7daymenu.com
Food on 07/15/2015