Treat the family to grilled T-bone steak with barbecue sauce (see recipe). Serve the steak with roasted red potatoes and onions. Add a Boston lettuce salad and crusty bread. For dessert, lemon sherbet is summery. Plan ahead: Grill another pound of steak for Monday.
MONDAY (Heat and Eat)
Using sliced leftover beef and a packaged salad mix, make steak and Caesar salad for a quick dinner. Keep it cool with sliced tomatoes with fresh basil and olive oil alongside. Add whole-grain rolls. Chocolate pudding with light whipped cream makes a good dessert.
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Make this easy Mediterranean wrap and forget about meat tonight. For each wrap: Put a 12-inch piece of plastic wrap on a flat surface. Place a fat-free burrito-sized flour tortilla on plastic wrap. In a medium bowl, combine 1 cup salad greens, 1/4 cup halved cherry tomatoes, 1/4 peeled, seeded and chopped cucumber, 2 tablespoons chopped kalamata olives and 1 thinly sliced red onion; mix well and spread on tortilla. Sprinkle with 2 tablespoons crumbled feta cheese and 2 tablespoons light vinaigrette. Bring bottom of tortilla to top. Fold sides over; enclose with plastic wrap for easier handling. Serve the vegetable combo with deli potato salad and hard-cooked egg wedges. Slice Asian pears for a crunchy dessert.
Kids can have a spelling bee with chicken alphabet soup (see recipe). Serve the fun soup with celery sticks stuffed with reduced-fat peanut butter. Add cheese toast. Slices of seedless baby watermelon make a slurpy dessert.
Make a barbecue pizza for a quick meal. Heat oven to 400 degrees. Spoon refrigerated honey hickory barbecue sauce with shredded pork from a 20-ounce container (such as Lloyd’s or another brand) onto a large, ready-to-heat pizza crust. Sprinkle with 1 cup shredded 50 percent light jalapeno cheese and 6 green bell pepper rings. Bake according to pizza crust directions. Serve with a packaged salad greens and peaches. Plan ahead: Save 1 cup shredded pork for Friday.
Combine and heat 1 cup leftover shredded pork with 1 (15-ounce) can chili beans for pork-bean burgers. Spoon onto toasted sesame seed buns. Top with dill pickle slices. Serve with potato wedges (frozen) and a lettuce and tomato salad. Plums are dessert.
SATURDAY (Easy Entertaining)
Invite special friends for sea scallops with pineapple salsa. Heat a large nonstick skillet on medium-high. Coat 1 pound sea scallops with cooking spray and then with coarse salt and pepper. Add half the scallops to skillet; sear 2 minutes on each side or until golden. Remove from skillet and keep warm. Repeat with remaining scallops. For the salsa: Combine 1 cup diced (small) fresh pineapple, 1/2 cup chopped red bell pepper, 2 tablespoons diced red onion, 1 tablespoon chopped fresh basil, 1 tablespoon minced ginger and 1 tablespoon olive oil; mix well and season with salt and pepper to taste. Chill at least one hour and serve with scallops. Add lemon orzo with peas and mint (see recipe), a Boston lettuce salad and baguettes to your guests’ meal. Buy a coconut cake for dessert.
Grilled T-Bone Steak With Barbecue Sauce
2 tablespoons chili sauce or ketchup
1 tablespoon packed dark brown sugar
1 tablespoon Worcestershire sauce
1 clove garlic, minced
2 teaspoons coarse-grain mustard
1 teaspoon peeled, grated fresh ginger
1 (1-pound) lean T-bone steak, trimmed (about 1 1/2 inches thick)
Coat grill rack with cooking spray. Heat grill to high. For barbecue sauce, in a small bowl, mix together chili sauce, sugar, Worcestershire sauce, garlic, mustard and ginger. Brush some of the sauce on both sides of steak. Place on grill rack; grill, brushing with remaining sauce often, 6 minutes per side or until internal temperature is 145 degrees. Transfer steak to cutting board; let stand 10 minutes before slicing in thin slices across grain. (Adapted from “Weight Watchers Family Meals”; Houghton Mifflin Harcourt, 2016.)
Per serving: 173 calories, 19 grams protein, 7 grams fat (37 percent calories from fat), 2.5 grams saturated fat, 7 grams carbohydrate, 41 milligrams cholesterol, 247 milligrams sodium, no fiber.
Yield: makes 4 servings
Chicken Alphabet Soup
1 1/2 cups alphabet or other small pasta
1 tablespoon butter
3 medium carrots, finely chopped
2 ribs celery, finely chopped
6 cups unsalted chicken broth
1 1/2 cups cooked chopped chicken
1/2 cup frozen peas, thawed
Coarse salt and pepper to taste
Cook pasta according to directions; drain and set aside. Melt butter in a medium pan. Add carrots and celery and cook on medium 7 to 10 minutes or until softened. Stir in broth, chicken, cooked pasta and peas. Bring to boil; season with salt and pepper to taste, and serve.
Per serving: 260 calories, 17 grams protein, 5 grams fat (17 percent calories from fat), 1.9 grams saturated fat, 34 grams carbohydrate, 35 milligrams cholesterol, 216 milligrams sodium, 3 grams fiber.
Yield: makes 6 servings
Lemon Orzo With Peas And Mint
1 1/2 cups orzo
1 teaspoon coarse salt
1 cup frozen tiny green peas, thawed
2 tablespoons butter
2 tablespoons fresh lemon juice
2 teaspoons grated lemon zest
1 tablespoon minced fresh mint
In a large saucepan over high heat, bring 3 cups water to boil. Stir in orzo and salt; cover, reduce heat to medium and cook 10 minutes. Add peas and cook 5 more minutes or until water is absorbed and pasta is tender. Add butter, lemon juice and lemon zest; stir to blend. Sprinkle with mint. Serve immediately.
Per serving: 209 calories, 7 grams protein, 5 grams fat (20 percent calories from fat), 2.5 grams saturated fat, 35 grams carbohydrate, 10 milligrams cholesterol, 381 milligrams sodium, 2 grams fiber.
Yield: makes 6 servings