Try these quick recipes from Better Homes and Gardens magazine.
FLAT IRON STEAK WITH BBQ BEANS
2 boneless beef shoulder top blade (flat iron) steaks, halved (1 to 1¼ pound) 2 teaspoons fajita seasoning 1 15-ounce can black beans, rinsed and drained 1/3 cup bottled barbecue sauce 2 to 3 tomatoes, sliced Cornbread(optional) Pickled jalapeno peppers
Preheat grill pan over mediumhigh heat. Sprinkle steaks with fajita seasoning. On greased grill pan, grill steaks 8 to 12 minutes for medium rare (145 degrees Fahrenheit) or 12 to 15 minutes for medium (160 degrees).
Meanwhile, in medium microwave-safe bowl stir together beans and barbecue sauce. Cover loosely with plastic wrap. Microcook on high (100 percent power) for 3 minutes, stirring once.
Serve steaks with sliced tomatoes, beans, and corn bread and jalapeno slices. Serves 4.
Each Serving 272 cal, 8 g fat (2 g sat. fat), 67 mg chol, 667 mg sodium, 25 g carbo, 6 g fiber, 29 g pro. Daily Values: 11% vit. A, 13% vit. C, 5% calcium, 21% iron.
1 10-ounce package frozen long-grain white rice with vegetables (peas, corn, and carrots) 1 Tablespoon cooking oil ½ pound fresh sea scallops (halve large scallops) ½ pound cooked, peeled, deveined shrimp 4 plum tomatoes, coarsely chopped ½ to 1 teaspoon ground turmeric Salt Ground black pepper Chopped fresh parsley (optional)
Prepare rice according to package directions.
Meanwhile, in large skillet heat cooking oil over medium heat. Add scallops to hot oil in skillet; cook 3 minutes or until scallops are opaque. Add shrimp and tomatoes; heat through.
Transfer rice to bowl; stir in turmeric. Spoon seafood tomato mixture over rice; lightly toss. Season to taste with salt and pepper. Sprinkle fresh parsley. Serves 4.
Each Serving 229 cal, 5 g fat (1 g sat. fat), 129 mg chol, 374 mg sodium, 22 g carbo, 2 g fiber, 24 g pro. Daily Values: 23% vit. A, 25% vit. C, 5% calcium, 13% iron.
CHICKEN AND GNOCCHI
1 pound package shelf-stable potato gnocchi 1 small acorn squash, halved and seeded 14 to 16 ounces chicken breast tenderloins 3/4 cup chicken broth 1 Tablespoon chopped fresh sage 2 Tablespoon milk Tiny whole sage leaves Grated nutmeg (optional)
Prepare gnocchi according to package directions. Drain. Cover and keep warm. Meanwhile, place squash, cut sides down, in a microwave-safe baking dish with 2 tablespoons water. Microcook, covered, on high (100% power) 7 to 10 minutes;
Sprinkle chicken with salt and pepper. In large skillet cook chicken in 1 tablespoon hot oil over medium heat 6 to 8 minutes, until no longer pink. Remove; cover, keep warm.
Scrape flesh from squash; mash. Transfer to hot skillet; stir in broth and chopped sage. Bring to boiling; simmer 1 minute. Stir in milk. Spoon into bowls. Top with chicken and gnocchi; sprinkle sage and nutmeg. Serves 4.
Each Serving 366 cal, 6 g fat (1 g sat. fat), 59 mg chol, 796 mg sodium, 50 g carbo, 4 g fiber, 29 g pro. Daily Values: 11% vit. A,22% vit. C, 7% calcium, 10% iron.
POACHED EGG SALAD8 eggs 2 medium leeks, thinly sliced 2 cups seedless red grapes 2 Tablespoons cider vinegar Salt and ground black pepper 4 slices crusty bread, toasted 1 10-ounce package Italian mixed salad greens (romaine and radicchio) 2 ounces blue cheese, crumbled (1/2 cup)
In large skillet pour water to halfway up sides. Bring water to simmering (bubbles break surface). One at a time break an egg into measuring cup. Hold lip of cup close to water; carefully slide in egg, allowing each equal space in pan. Simmer, uncovered, 3 to 5 minutes, until whites are set and yolks begin to thicken but are not hard.
Meanwhile, in second skillet cook leeks and grapes over medium heat in 2 tablespoons hot olive oil for 4 minutes, just until leeks are tender and grape skins burst. Remove from heat. Add vinegar. Sprinkle salt and pepper. With slotted spoon transfer eggs to toast. Serve with greens, leeks, grapes, and cheese. Serves 4.
Each Serving 428 cal, 22 g fat (7 g sat. fat), 433 mg chol, 681 mg sodium, 39 g carbo, 4 g fiber, 21 g pro. Daily values: 45% vit. A, 32% vit. C, 22% calcium, 25% iron.