SUNDAY: Celebrate family time with Chipotle-Marinated Flank Steak (see recipe). Alongside, add roasted red potatoes, asparagus, mixed greens salad and crusty bread. Buy a Boston cream pie for dessert.
Plan ahead: Save enough steak and Boston cream pie for Monday.
MONDAY: A delicious way to use the leftover steak is in Beef, Rotini and Artichoke Salad With Balsamic Vinaigrette (see recipe). All you need is sourdough bread to go alongside. Slice the leftover Boston cream pie for dessert.
TUESDAY: Dinner couldn't be easier than using your slow cooker for Black Beans (see recipe). Serve the beans over brown rice and add carrot and celery sticks on the side, along with whole-grain rolls. For dessert, enjoy red and green grapes.
WEDNESDAY: Try a quick fix, Barbecue Pizza, for dinner tonight. Heat oven to 400 degrees. Place a large ready-to-heat pizza crust on a cookie sheet. Sprinkle with 1 cup (2 cups total) shredded cheddar cheese. Top with 1 (15-ounce) container refrigerated fully cooked shredded beef with barbecue sauce (such as Lloyd's) and 4 red onion rings. Sprinkle with remaining cheese. Bake 15 to 20 minutes or until hot. Add a packaged green salad and kiwifruit, and dinner is prepared.
THURSDAY: Pasta, beans and tuna are all money-savers, and this Fettuccine With Tuna and White Beans adds good flavor to the equation. Cook 12 ounces fettuccine; drain. In a large bowl, combine 2 (6-ounce) cans drained, flaked, water-packed albacore tuna, 1 (15-ounce) can cannellini beans (rinsed) and 2 cups marinara sauce. Toss with the fettuccine. Serve with a spinach salad and Italian bread. Plums make a simple dessert.
FRIDAY: The kids will be excited for Soft Bean Tacos. Spread warmed corn tortillas with heated, canned refried beans. Top with salsa, shredded lettuce and shredded cheddar cheese. Serve with canned Mexicorn on the side, along with avocado. For dessert, apple slices go well with peanut butter for dipping.
SATURDAY: Why not invite friends for Pork Medallions With Dijon-Dill Sauce? Cut a pork tenderloin into 8 pieces. Place each piece on flat surface; cover pork pieces with waxed paper and flatten gently with heel of hand to about 1/4-inch thickness. Cook in a skillet on medium heat in two batches, about 2 to 3 minutes per side. Remove to warm platter; season with garlic salt and black pepper on both sides; cover to keep warm. Meanwhile, in a small bowl, combine 1/2 cup plain yogurt, 4 teaspoons Dijon mustard, 2 teaspoons fresh dill leaves and 2 teaspoons sugar; mix well. Serve sauce with pork. On the side, add couscous, fresh green beans, a Boston Lettuce salad and baguettes. Buy a Dutch apple pie for dessert and top with light whipped cream.
THE RECIPES
Chipotle-Marinated Flank Steak
1/3 cup fresh lime juice
1/4 cup chopped fresh cilantro
1 tablespoon packed brown sugar
2 teaspoons minced chipotle chiles in adobo sauce PLUS 2 tablespoons adobo sauce
2 cloves garlic, minced
1 teaspoon grated lime zest
2 (1-pound) flank steaks
Coarse salt to taste
Combine lime juice, cilantro, brown sugar, chiles, adobo sauce, garlic and zest in a large resealable bag. Add steaks; turn to coat. Marinate in refrigerator 6 hours to overnight. Remove steaks; discard marinade.
Grill on medium heat 11 to 21 minutes for medium-rare to medium doneness (145 to 160 degrees). Turn occasionally. Remove from grill; let stand 5 minutes. Carve across grain into thin slices. Season with salt as desired.
Makes 4 (3-ounce) servings, plus 1 steak reserved for later.
Nutrition information: Each serving contains approximately 190 calories, 25 g protein, 9 g fat, no carbohydrate, 53 mg cholesterol, 122 mg sodium and no fiber.
Carbohydrate choices: 0.
Beef, Rotini and Artichoke Salad With Balsamic Vinaigrette
12 ounces uncooked tri-colored rotini (corkscrew) pasta
1 cooked (leftover) flank steak, cut into thin 2-inch strips
1 (14-ounce) can quartered, water-packed artichokes, drained
1 large red bell pepper, cut into thin strips
1 cup pitted black olives
2 tablespoons thinly sliced fresh basil
1/2 cup balsamic vinaigrette
Cook pasta according to package directions; rinse and drain.
In a large bowl, combine steak, cooked pasta, artichokes, bell pepper, olives and basil. Add vinaigrette; toss. Cover and refrigerate 2 hours before serving.
Makes 8 servings.
Nutrition information: Each serving contains approximately 336 calories, 19 g protein, 11 g fat, 39 g carbohydrate, 26 mg cholesterol, 433 mg sodium and 2 g fiber.
Carbohydrate choices: 2 1/2.
Black Beans
1 pound dried black beans, sorted and rinsed
1 large onion, chopped
1 large green bell pepper, chopped
5 cloves garlic, minced
2 bay leaves
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
5 cups unsalted vegetable broth or water
2 tablespoons olive oil
4 teaspoons cumin
1 tablespoon seeded and finely chopped fresh jalapeno pepper
1 teaspoon coarse salt
Chopped red onion, chopped hard-cooked eggs, chopped fresh cilantro and reduced-fat sour cream for garnish
In a 4-quart or larger slow cooker, combine beans, onion, bell pepper, garlic, bay leaves, tomatoes with juice, broth or water, olive oil, cumin, jalapeno pepper and salt. Cover and cook on high 6 to 8 hours or until beans are tender and most of the liquid is absorbed. Remove bay leaves. Garnish as desired.
Makes 8 servings.
Nutrition information: Each serving contains approximately 268 calories, 12 g protein, 4 g fat, 45 g carbohydrate, no cholesterol, 374 mg sodium and 6 g fiber.
Carbohydrate choices: 3.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email:
Food on 10/07/2015