SUNDAY: Household
Dazzle the household with flank steak with purple wine pan sauce (see recipe) for dinner. Serve it with Roasted purple potatoes, grilled aspargus, combined greens and whole-grain bread. Purchase a key lime pie for dessert.
PLAN AHEAD: Save sufficient beef and pie for Monday.
SHOPPING LIST: flank steak, coarse salt, pepper, butter, inexperienced onions, dry purple wine, lower-sodium beef broth, Dijon mustard, cracked peppercorns, purple potatoes, asparagus, combined greens, whole-grain bread, key lime pie.
MONDAY: Warmth and eat
Use the leftover beef, any stir-fry sauce and stir-fry greens to organize a beef stir-fry. Serve your creation over brown rice. Add a lettuce wedge and bread sticks. slice the leftover pie for dessert.
PLAN AHEAD: Prepare dinner sufficient brown rice for Tuesday.
SHOPPING LIST: stir-fry sauce, stir-fry greens, brown rice, lettuce, bread sticks.
TUESDAY: Categorical
Strive a jar of premade simmer sauce, equivalent to rooster tikka masala, and fire up an Indian feast to recollect. Serve it over leftover rice. Add a packaged inexperienced salad and whole-grain rolls, and that is dinner. Add a slice of cantaloupe for a refreshing ending.
SHOPPING LIST: substances for rooster tikka masala, packaged inexperienced salad, whole-grain rolls, cantaloupe.
WEDNESDAY: Meatless
Strive grilled portobello mushrooms caprese (see recipe) for a particular no-meat dinner. Serve the mushrooms on whole-grain buns together with potato salad. slice mangoes for dessert.
SHOPPING LIST: balsamic vinegar, olive oil, garlic, recent basil, coarse salt, portobello mushroom caps, recent mozzarella, ready basil pesto, Campari tomatoes, whole-grain buns, potato salad, mangoes.
THURSDAY: Kids
For a enjoyable summer season dinner, deal with the youngsters to turkey tortilla cones (see recipe). Add corn on the cob and cherry tomato halves. Contemporary peaches are your dessert.
SHOPPING LIST: Neufchatel cheese, whole-grain tortillas (6-inch), delicate salsa, lettuce, cooked turkey breast, 50 % mild cheddar cheese, purple bell pepper, corn on the cob, cherry tomatoes, peaches.
FRIDAY: Finances
Preserve the associated fee down with oven-fried bacon-wrapped rooster thighs: Warmth oven to 350 levels. Microwave 8 slices bacon 30 seconds to 1 minute on excessive (100% energy) or till limp. Wrap 8 bone-in skinless rooster thighs with the bacon. In a flat dish, mix ½ cup cornmeal, 1 teaspoon coarse salt, 1 teaspoon paprika and 1 teaspoon pepper. Coat rooster in combination. Organize on wire rack coated with cooking spray; place in a foil-lined broiler pan. Coat rooster with cooking spray. Bake about 45 minutes, turning as soon as or till inner temperature reaches 165 levels.
Serve with baked potatoes, sliced tomatoes and crusty rolls. Contemporary figs are dessert.
SHOPPING LIST: bacon, bone-in skinless rooster thighs, cornmeal, coarse salt, paprika, pepper, cooking spray, potatoes to bake, tomatoes, crusty rolls, recent figs.
SATURDAY: Straightforward entertaining
Invite company for apple mustard glazed pork chops for dinner: Season 4 boneless pork chops (¾ inches thick) with black pepper. Warmth 1 tablespoon canola oil in a big nonstick skillet on medium-high; brown chops 2 minutes. Flip; add ¼ cup apple juice, 2 tablespoons apple jelly and a couple of tablespoons Dijon mustard. Cut back warmth to low; cowl and cook dinner 8-10 minutes.
Serve chops with the pan sauce and jasmine rice, steamed recent zucchini, a boston lettuce salad and a baguette. For dessert, spoon recent blackberries over vanilla ice cream.
SHOPPING LIST: boneless pork chops, black pepper, canola oil, apple juice, apple jelly, Dijon mustard, jasmine rice, recent zucchini, Boston lettuce, baguette, recent blackberries, vanilla ice cream.
FLANK STEAK WITH RED WINE PAN SAUCE (Sunday)
Servings: makes 6 servings
Preparation time: quarter-hour
Cooking time: about 20 minutes
1 (1½-pound) flank steak
½ teaspoon coarse salt
½ teaspoon freshly floor pepper
5 tablespoons butter, divided
¼ cup minced inexperienced onions
¼ cup dry purple wine
½ cup lower-sodium beef broth
1 tablespoon Dijon mustard,
2 tablespoons cracked black peppercorns
Season steak with salt and pepper. Warmth oven to 200 levels. Heat an oven-safe platter in oven. In a big nonstick skillet, soften 1 tablespoon butter over medium warmth. Add steak; cook dinner 4 minutes. Flip; cook dinner 4 extra minutes. Cut back warmth to low; cook dinner steak 4 extra minutes or till inner temperature reaches 145 levels for medium-rare. Place steak on heat platter in oven. In similar skillet, cook dinner inexperienced onions in pan juices on medium-high. Add wine; cook dinner, scraping browned bits from skillet. Prepare dinner 1 minute to scale back wine. Stir in broth, mustard and peppercorns. Convey to a boil; cook dinner 5 minutes to scale back by half. Slowly whisk in remaining butter 1 tablespoon at a time, letting it soften and mix into the sauce earlier than including the subsequent tablespoon. Serve sauce with steak.
Per serving: 266 energy, 24 grams protein, 16 grams fats (56 % energy from fats), 9 grams saturated fats, 2 grams carbohydrate, 74 milligrams ldl cholesterol, 341 milligrams sodium, 1 gram fiber.
Carb depend: 0.
GRILLED PORTOBELLO MUSHROOMS CAPRESE (Wednesday)
Servings: makes 4 servings
Preparation time: quarter-hour; marinating time: 30 to 60 minutes
Cooking time: 14-18 minutes
¼ cup balsamic vinegar
¼ cup olive oil
1 clove garlic, minced
1 tablespoon chopped recent basil
½ teaspoon coarse salt
4 portobello caps (about 9 ounces)
4 slices (4 ounces) recent mozzarella
¼ cup ready basil pesto
2 Campari tomatoes, sliced
Contemporary basil leaves
In a small bowl, mix vinegar, oil, garlic, chopped basil and salt till blended. Switch combination to a resealable plastic bag. Add portobello caps. Marinate 30-60 minutes, turning as soon as. Take away mushrooms; discard marinade. In the meantime, warmth grill to medium for direct-heat grilling. Grill 7-9 minutes per aspect or till tender, turning as soon as. Organize on serving platter. Prime every with a mozzarella slice, 1 tablespoon pesto, 2 tomato slices and a recent basil leaf.
Per serving: 188 energy, 9 grams protein, 15 grams fats (70 % energy from fats), 5.4 grams saturated fats, 6 grams carbohydrate, 24 milligrams ldl cholesterol, 273 milligrams sodium, 2 grams fiber.
Carb depend: 0.5.
TURKEY TORTILLA CONES (Thursday)
Servings: makes 4 servings
Preparation time: 10 minutes
Cooking time: none
4 ounces Neufchatel cheese, softened
4 (6-inch) whole-grain tortillas
¼ cup delicate salsa
4 lettuce leaves
4 ounces cooked turkey breast, minimize into strips
4 ounces 50 % mild cheddar cheese, minimize into strips
1 small purple bell pepper, minimize into strips
Unfold Neufchatel evenly on prime ⅔ of every tortilla; unfold salsa over cheese. Prime with lettuce, turkey, cheddar cheese and bell pepper strips. Fold up backside third of every tortilla; roll to make cone form with folded finish on backside. Preserve tortilla in cone form with toothpick. Serve with extra salsa.
Per serving: 292 energy, 23 grams protein, 13 grams fats (38 % energy from fats), 7.2 grams saturated fats, 23 grams carbohydrate, 58 milligrams ldl cholesterol, 633 milligrams sodium, 3 grams fiber.
Carb depend: 1.5.
