Advertisement Help Dad show off his cooking skills with Santa Fe Grilled Steaks and Corn (see recipe). Add spicy black bean salad alongside. In a medium bowl, combine 1 (15-ounce) can rinsed and drained black beans, 1 large peeled orange cut into 1/2-inch pieces, 1/3 cup thinly sliced scallions, 1/4 cup fresh lime juice and 2 tablespoons canola oil; mix gently. Serve with crusty rolls.
For dessert, present Dad with brownie mint pie. Heat oven to 350 degrees F. Finely chop 3.6 to 4.2 ounces chocolate peppermint candy, such as York Peppermint Patties. Prepare 1 (15.8-ounce) brownie mix (or mix for 8-by-8-inch baking pan) according to directions; stir in peppermint candy. Pour into 9-inch deep-dish frozen pastry shell. Bake
50 to 60 minutes or until toothpick comes out clean; cool.
Serve with a dab of fat-free vanilla ice cream on the side. Look for a major increase in your allowance after this fine meal.
PLAN AHEAD: Save enough steak and pie for Monday. Save enough ice cream for Tuesday.
SHOPPING LIST: corn-on-the-cob in husks, steak sauce, garlic, chili powder, cumin, beef porterhouse steaks, butter, canned black beans, orange, scallions, limes, canola oil, crusty rolls, chocolate peppermint candy (such as York Peppermint Patties), brownie mix, deep-dish frozen pastry shell, fat-free vanilla ice cream.
Heat and Eat Monday
Make steak rollups for a quick meal. In a medium bowl, mix 1 cup chopped cooked (leftover) steak, 3 cups torn fresh spinach leaves, 1 cup 50 percent reduced-fat shredded jalapeno cheese, 1/2 medium red bell pepper cut into strips, 1/4 cup each sliced scallions and chopped fresh cilantro. Place 4 (7- to 8-inch) fat-free flour tortillas on a square of wax paper. Divide beef/spinach mixture and spoon down center of each tortilla. Microwave each for 30 seconds on high (100 percent power). Roll; cut crosswise into quarters.
Serve hot with rice. Slice the leftover pie for dessert.
SHOPPING LIST: fresh spinach leaves, 50 percent reduced-fat shredded jalapeno cheese, red bell pepper, scallions, fresh cilantro, fat-free flour tortillas, rice.
Meatless Tuesday
Start your no-meat meal with canned minestrone soup. Follow the soup with Tex-Mex Salad (see recipe). Add crackers. For dessert, top leftover ice cream with fat-free butterscotch sauce.
SHOPPING LIST: canned minestrone soup, canned black and garbanzo beans (chickpeas), orange, yellow bell pepper, fresh cilantro, bottled orange or other fruit vinaigrette, chili powder, radishes, avocado, eggs, crackers, fat-free butterscotch sauce.
Express Wednesday
Buy refrigerated roasted chicken and visit the deli for tabbouleh and some carrot salad. Add flatbread. Pick up some banana pudding for a homey dessert.
SHOPPING LIST: refrigerated roasted chicken (such as Tyson’s or another brand), deli tabbouleh and carrot salad, flatbread, banana pudding.
Budget Thursday
Be budget-wise and try flavorful Vegetable-Turkey Chili (see recipe) to up your vegetables, fiber, folate, potassium and vitamin C. Serve the nutrition-packed dish with brown rice, a lettuce wedge and cornbread from a mix. Fresh strawberries with light whipped cream makes a great dessert.
PLAN AHEAD: Save enough chili for Friday.
SHOPPING LIST: canola oil, ground turkey breast, onion, green bell pepper, chili powder, cumin, garlic powder, black pepper, canned stewed tomatoes, fat-free chicken broth, tomato-vegetable juice cocktail (such as V-8), canned pinto beans, frozen corn, red onion, rice, lettuce, cornbread mix, fresh strawberries, light whipped cream.
Kids Friday
Make turkey chili tacos for the kids. Warm the leftover chili and spoon into warmed taco shells. Top with shredded 50 percent reduced-fat Cheddar cheese, mild salsa and fat-free sour cream. Add vegetarian refried beans to the plate. Dip jicama sticks into ranch dressing for some crunch. The kids will like Popsicles for dessert.
SHOPPING LIST: taco shells, 50 percent reduced-fat Cheddar cheese, mild salsa, fat-free sour cream, vegetarian refried beans, jicama sticks, ranch dressing, Popsicles.
Entertaining Saturday
Treat guests to flounder with Asian glaze and enjoy the zesty flavor.
Heat broiler. Coat one side of four
(6-ounce) flounder fillets with cooking spray. Place coated side down on rack in broiler pan. Combine 1/4 cup low-fat mayonnaise, 1 tablespoon light soy sauce, 2 teaspoons grated, peeled fresh ginger, and 1 seeded and minced fresh jalapeno pepper. Spread mixture over flounder; broil 4 minutes or until mayonnaise mixture is lightly browned and fish flakes easily.
Serve with rice and steamed fresh asparagus. Add a Boston lettuce salad and baguettes.
For dessert, Blueberry-Mango Colada (pictured above) is refreshing. In a large bowl, combine 2 cups fresh blueberries, 2 mangoes (peeled, seeded and sliced) and 1/4 cup frozen concentrated pina colada mix (thawed). Into stemmed dessert dishes, spoon mixture, dividing evenly. Garnish with blueberries, mango slices and thin lime slices threaded onto long wooden picks, if desired.
SHOPPING LIST: flounder fillets, cooking spray, low-fat mayonnaise, light soy sauce, fresh ginger, fresh jalapeno pepper, rice, fresh asparagus, Boston lettuce, baguettes, fresh blueberries, mangoes, frozen concentrated pina colada mix, lime.
Santa Fe Grilled Steaks and Corn
4 ears corn-on-the-cob in husks
1/2 cup steak sauce
2 cloves minced garlic
1-1/2 teaspoons chili powder
1/2 teaspoon cumin
3 beef porterhouse steaks, cut 1 inch thick
2 tablespoons butter
Peel corn, leaving husks attached at base; remove silk. Rewrap corn in husks; tie closed. Soak in cold water 30 minutes.
Meanwhile, in a small bowl, combine steak sauce, garlic, chili powder and cumin; reserve 1/4 cup glaze. Heat grill. Drain corn, place on medium-hot grill. Grill, uncovered, 20 to 30 minutes, turning frequently. After 10 minutes, place steaks on grill with corn. Grill, uncovered, 14 to 16 minutes for medium-rare to medium doneness, turning occasionally and brushing with glaze during last 5 minutes.
Combine reserved 1/4 cup glaze with butter in a 2-cup measure. Microwave on medium (50 percent power) 3 to 4 minutes or until butter is melted. Carefully peel corn; brush with chili butter. (Reserve 1 steak for Monday.) Divide remaining 2 steaks into 4 portions; serve with remaining chili butter.
Makes 6 servings.
Per serving: 385 calories, 33 grams protein, 20 grams fat (45 percent calories from fat), 8.3 grams saturated fat, 20 grams carbohydrate, 86 milligrams cholesterol, 367 milligrams sodium, 3 grams fiber.
Tex-Mex Salad
1 (15- to 16-ounce) can each rinsed and drained black and garbanzo beans (chickpeas)
1 peeled orange with white pith removed, quartered lengthwise and sliced
1 small diced yellow bell pepper
1/3 cup finely chopped fresh cilantro
1/2 cup bottled orange vinaigrette or other fruit vinaigrette
3/4 teaspoon chili powder
6 red radishes
1 avocado
2 hard-cooked sliced eggs for garnish
In a large bowl, combine both beans, orange, bell pepper, cilantro, vinaigrette and chili powder; toss to mix and coat. Before serving, thinly slice radishes and peel and dice avocado. Add both to bean mixture; toss to mix and coat. Garnish with sliced eggs. Serve immediately.
Makes 4 servings.
Per serving: 374 calories, 16 grams protein, 16 grams fat (38 percent calories from fat), 2.6 grams saturated fat, 43 grams carbohydrate, 106 milligrams cholesterol, 889 milligrams sodium, 15 grams fiber.
Vegetable-Turkey Chili
2 teaspoons canola oil
1 pound ground turkey breast
1 large chopped onion
1 chopped green bell pepper
2 tablespoons chili powder
1 teaspoon each cumin, garlic powder and black pepper
1 (141/2-ounce) can stewed tomatoes
1 (14-ounce) can fat-free chicken broth
3/4 cup tomato-vegetable juice cocktail (such as V-8)
1 (15-ounce) can rinsed and drained pinto beans
1 cup frozen corn
1 small chopped red onion
Heat oil in a large pot on medium. Add turkey and cook 5 minutes or until no longer pink. Add onion and cook 6 minutes or until softened. Add green pepper, chili powder, cumin, garlic powder and black pepper. Cook 4 minutes or until green pepper is softened and spices are fragrant. Stir in tomatoes with juice, broth, tomato-vegetable juice, beans and corn; cover and simmer 15 to 20 minutes; stir occasionally. Serve immediately and garnish with red onion. (Adapted from a National Cancer Institute recipe.)
Makes 6 servings.
Susan Nicholson is an Atlanta-based cookbook author and registered
dietitian. She can be reached by e-mail at menuplanner@mindspring.com.
Per serving: 253 calories, 25 grams protein, 3 grams fat (12 percent calories from fat), 0.5 gram saturated fat, 31 grams carbohydrate, 51 milligrams cholesterol, 641 milligrams sodium, 7 grams fiber.
