6/ 18
Family Sunday
Celebrate Dad's day with Steak, Green Beans and Tomatoes . Cut 1 pound beef top sirloin (3/4 inch thick) in half and then into 1/4-inch strips. In a resealable plastic bag, place beef and 2 tablespoons balsamic vinaigrette. Turn to coat. Marinate in refrigerator 30 minutes to 2 hours. Heat large nonstick skillet on medium-high. Add 2 1/2 cups green beans (2-inch pieces) and 1 teaspoon olive oil. Stir-fry 5 minutes. Add 1 cup halved grape tomatoes; stir-fry 2 minutes. Remove from skillet; season with coarse salt and pepper; keep warm. To same skillet, add half the beef (drain and discard marinade); stir-fry 1 to 3 minutes or until outside surface is no longer pink. Remove from skillet. Repeat with remaining beef. Divide 1 (5-ounce) bag baby spinach among 4 plates. Top with the beef and vegetables. Divide 1/4 cup shaved Parmesan among 4 plates, if desired. Drizzle with more balsamic dressing.
Serve with roasted red potatoes and carrots. Add whole-grain rolls. Buy brownies for dessert and serve them with fresh strawberries. And be sure to give Dad a big hug.
Plan ahead: Save enough brownies for Tuesday.
6/ 19
Meatless Monday
Try no-meat Pineapple-Black Bean Enchiladas tonight (see recipe). Serve the enchiladas with a shredded lettuce salad. Sliced kiwifruit is a light dessert.
Plan ahead: Prepare enchiladas the day before and refrigerate; add 10 minutes to baking time. Save enough enchiladas for Tuesday.
6/ 20
Heat-and-Eat Tuesday
Dinner is almost ready; just heat the leftover Enchiladas and serve with deli carrot salad. Leftover brownies are good for dessert.
Plan ahead: Save enough carrot salad for Friday. If time permits, prepare Wednesday's stuffed peppers the day before and refrigerate. Increase baking time by 10 minutes.
6/ 21
Budget Wednesday
Picadillo-Stuffed Peppers (see recipe) are good with red, yellow or green bell peppers; let your budget decide. Serve them with buttered noodles, mixed salad greens and whole-grain rolls. Pop a few grapes into your mouth for dessert.
6/ 22
Express Thursday
Why let the kids have all the fun? Let the grown-ups enjoy Smoked Salmon Pizza. Heat oven to 375 degrees. Place a prebaked 12-inch thin pizza crust on a baking sheet. Bake 5 minutes or until hot and crisp. Spread crust with 1/2 cup whipped cream cheese, 4 ounces thinly sliced smoked salmon (cut into strips), 1 cup diced ripe tomatoes, 1/3 cup diced red onion, 2 tablespoons rinsed capers and 2 tablespoons chopped fresh parsley. Season to taste with pepper. Slice and serve with a spinach salad. Enjoy pears for dessert.
6/ 23
Kids Friday
Make it Chili Dog night for the kids. Cook lowest-fat, lowest-sodium hot dogs, and top (in hot dog buns) with hot canned vegetarian chili and shredded 50 percent light cheddar cheese. Serve with leftover carrot salad. For dessert, top fresh blueberries with light whipped cream.
6/ 24
Easy Entertaining Saturday
Try something new tonight and invite guests for Pork With Asparagus and Mint (see recipe). Serve it with jasmine rice. Add steamed baby bok choy and sesame bread sticks on the side. Buy tapioca pudding, garnish it with toasted coconut and serve with sliced mango for dessert.
** ** **
THE RECIPES
Pineapple-Black Bean Enchiladas (Monday)
2 teaspoons canola oil
1 large onion, chopped
1 medium red bell pepper, chopped
1 (20-ounce) can pineapple tidbits in juice, drained, 1/3 cup juice reserved
1 (15-ounce) can reduced-sodium black beans, rinsed
1 (4-ounce) can chopped green chilies
1/2 cup chopped fresh cilantro, plus 8 teaspoons for garnish
3 cups (12 ounces) shredded 50 percent light cheddar cheese, divided
10 ounces mild enchilada sauce
10 (6-inch) corn tortillas
1/2 cup reduced-fat sour cream
Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. In a large nonstick skillet, heat oil on medium. Add onion and bell pepper; cook 4 to 6 minutes or until softened. Stir in pineapple, beans and green chilies. Cook and stir until thoroughly heated. Remove skillet from heat. Stir in 1/2 cup cilantro and 2 cups of the cheese. Spread 1 tablespoon enchilada sauce onto each tortilla. Spoon about 3/4 cup vegetable mixture over sauce on each. Roll; place tortillas seam-side down in baking dish. In small bowl, mix reserved pineapple juice and remaining enchilada sauce; pour over entire surface of enchiladas. Sprinkle with remaining 1 cup cheese. Cover tightly with nonstick foil.
Bake 25 to 30 minutes; remove foil. Bake 5 to 10 more minutes or until cheese is melted and sauce is bubbly. Top each enchilada with 1 tablespoon sour cream and 1 teaspoon cilantro. Serve immediately. Makes 10 enchiladas.
Per enchilada: 251 calories (percent calories from fat, 31), 14 grams protein, 31 grams carbohydrate, 6 grams fiber, 9 grams fat (4.6 grams saturated fat), 24 milligrams cholesterol, 511 milligrams sodium.
** ** **
Picadillo-Stuffed Peppers (Wednesday)
6 medium red, yellow or green bell peppers
1/2 cup water
1 (25-ounce) jar mushroom and olive pasta sauce, divided
1 pound lean ground beef
2 small zucchini, diced (12 ounces)
1 medium onion, chopped
2 teaspoons minced garlic
1/2 teaspoon cinnamon
1/2 teaspoon cumin
1/2 teaspoon pepper
1/3 cup raisins
1/3 cup sliced green olives with pimientos
1 teaspoon cider vinegar
Heat oven to 400 degrees. Cut off the top fourth of stem end of peppers; remove seeds. Stand peppers and tops in baking dish. Add water, cover and microwave on high (100 percent power) 5 to 7 minutes or until peppers are softened. Stir 1 1/2 cups pasta sauce into water in dish.
Meanwhile, cook beef, zucchini and onion in a large nonstick skillet on medium-high for 7 minutes or until beef is no longer pink and vegetables are almost tender. Stir in garlic, cinnamon, cumin and pepper; cook 1 minute or until fragrant. Remove from heat; stir in raisins, olives, vinegar and remaining pasta sauce. Spoon mixture into peppers in dish; replace tops. Coat peppers with cooking spray. Bake, uncovered, 30 minutes or until sauce bubbles and pepper tops are lightly charred. Serve. Makes 6 peppers.
Per pepper: 270 calories (percent calories from fat, 33), 19 grams protein, 27 grams carbohydrate, 5 grams fiber, 10 grams fat (3.4 grams saturated fat), 43 milligrams cholesterol, 560 milligrams sodium.
** ** **
Pork With Asparagus and Mint (Saturday)
1 tablespoon canola oil
2 tablespoons roasted red chili paste (see Note)
2 tablespoons fish sauce or soy sauce
2 teaspoons sugar
1 medium onion, cut into 1/4-inch slices
3 cups asparagus, cut into 1-inch pieces
3/4 pound pork (pork loin or thin pork chops), cut into thin strips (1/4 inch thick, 1 to 1 1/2 inches long)
1 medium red bell pepper, cut into thin, 1/4-inch strips
1/3 cup coarsely chopped fresh mint leaves
Heat oil in a wok or skillet on medium-high. Add chili paste, fish sauce (or soy sauce) and sugar; stir well to combine. Cook 1 minute. Add onion and asparagus; stir-fry 3 minutes. Cover and cook 3 to 5 more minutes or until vegetables are tender. Remove cover and add pork and bell pepper. Stir-fry 3 to 4 minutes or until pork is cooked through. Add the mint, toss to combine and serve. Serves 4.
Note: Look for roasted red chili paste and fish sauce in the ethnic section of your supermarket.
Per serving: 215 calories (percent calories from fat, 40), 20 grams protein, 11 grams carbohydrate, 4 grams fiber, 10 grams fat (2.4 grams saturated fat), 48 milligrams cholesterol, 778 milligrams sodium.
About the Author
