How to make classic marinated flank steak
Classic marinated flank steak
Combine 1 tablespoon red wine vinegar and 3 tablespoons olive oil in a small bowl.
Stir in 1 teaspoon minced garlic and 1/4 teaspoon coarsely ground pepper. Place 1 (1- to 1 1/2-pound) flank steak and marinade in a resealable plastic bag; turn to coat.
Marinate in refrigerator 6 hours to overnight.
When ready to cook: Remove steak from marinade; discard marinade. Place steak on grill over ash-colored coals and cook, covered, for 11 to 16 minutes, turning occasionally. Let stand 5 minutes and carve across grain into thin slices.
Spicy cheese rice bake
Makes 8 servings
Preparation time: 15 minutes
Cooking time: 30 to 35 minutes, plus rice
INGREDIENTS
1 1/3 cups long-grain rice
2 2/3 cups unsalted chicken broth
1 (14 1/2-ounce) can spicy stewed tomatoes, with liquid
3/4 cup reduced-fat sour cream
1 cup shredded 50% reduced-fat cheddar cheese (4 ounces)
2 tablespoons chopped fresh cilantro for garnish
Up to 3 tablespoons chopped pickled jalapeno peppers (to taste)
Heat oven to 375 degrees. Cook rice, using the broth as liquid, according to package directions. Meanwhile, coat a 7-by-11-inch baking dish with cooking spray. In a small bowl, combine tomatoes and sour cream. Layer half the cooked rice, half the tomato mixture and half the cheese. Repeat layers. Bake 30 to 35 minutes or until cheese is lightly browned and casserole is bubbly. Garnish with cilantro and peppers.
Per serving: 198 calories, 8 grams protein, 5 grams fat (23% calories from fat), 3.3 grams saturated fat, 30 grams carbohydrate, 19 milligrams cholesterol, 354 milligrams sodium, 1 gram fiber.
Carb count: 2.
Fennel stuffed potatoes
Makes 4 servings
Preparation time: 20 minutes
Cooking time: 1 hour, 20 minutes
INGREDIENTS
2 large baking potatoes, about 1 1/2 pounds total
1 tablespoon olive oil, plus additional for brushing potatoes
1 1/2 cups diced (1/2 inch) fennel
1/2 cup chopped onion
1 clove garlic, minced
1/2 cup diced (1/4 inch) zucchini
2 tablespoons chopped pine nuts
1 tablespoon chopped fresh basil
Coarse salt to taste
1/4 cup unsalted vegetable broth
2 teaspoons chopped fennel fronds
1/4 teaspoon pepper
1/3 cup shredded low-fat Swiss cheese, divided
Heat oven to 400 degrees. Scrub potatoes; pierce skin in several places. Bake about 1 hour; cool. Meanwhile, in a medium, nonstick skillet, heat oil on medium-high. Add diced fennel, onion and garlic; cook, stirring continuously, 2 minutes or until softened. Add the zucchini and cook, stirring, 1 minute longer. Stir in the chopped pine nuts and basil. Remove from heat; set aside. When potatoes are cool enough to handle, cut in half lengthwise. Scoop out the potato pulp, leaving 1/4 inch of flesh in the potato skin. Brush the insides of the potato shells lightly with olive oil and season with salt, if desired; set aside. In a medium bowl, combine 1 cup pulp, broth, fennel fronds and pepper. Mash until almost smooth. Stir in reserved vegetables and all but 2 tablespoons cheese. Spoon filling mixture into prepared potato shells. Heat in the oven 20 minutes or until heated through. Remove from oven and sprinkle tops of potatoes with remaining cheese.
Per serving: 238 calories, 8 grams protein, 8 grams fat (28% calories from fat), 1.4 grams saturated fat, 37 grams carbohydrate, 3 milligrams cholesterol, 48 milligrams sodium, 4 grams fiber.
Carb count: 2.5.
Linguine with tomatoes and artichokes
Servings: makes 4 servings
Preparation time: 10 minutes
Cooking time: about 15 minutes, plus linguine
INGREDIENTS
8 ounces linguine
1 teaspoon olive oil
1 1/2 teaspoons minced garlic
1 (14 1/2-ounce) can diced tomatoes with oregano, basil and garlic, lightly drained
1 (12-ounce) jar marinated quartered artichokes
1/4 cup water
Crumbled Greek herb feta cheese for garnish
Cook linguine according to package directions; drain. Meanwhile, heat oil in large, nonstick skillet on medium. Add garlic; cook about 1 minute. Add tomatoes; cook 5 minutes, stirring occasionally. Drain artichokes; reserve 1/4 cup marinade. Add artichokes to tomato mixture; cook 2 minutes. Stir in water and reserved marinade. Reduce heat to low; cover and simmer 5 minutes or until mixture is hot and bubbly. Spoon linguine into a warmed serving bowl. Add tomato-artichoke mixture; toss to coat. Garnish with cheese. Serve immediately.
Per serving: 304 calories, 8 grams protein, 8 grams fat (23% calories from fat), 0.3 gram saturated fat, 53 grams carbohydrate, no cholesterol, 496 milligrams sodium, 5 grams fiber.
Carb count: 3.5.
Tuna with pesto
Heat 1 teaspoon olive oil in a large, nonstick skillet on medium. Add 2 sliced medium green onions; cook 2 to 3 minutes or until softened. Stir in 1/2 cup pesto and 2 tablespoons fresh lemon juice. Top with 1 pound (3/4 inch thick) fresh tuna cut into 4 equal pieces. Reduce heat to low; cover and cook 5 to 7 minutes or until desired doneness. Serve with angel hair pasta tossed with olive oil and freshly grated Parmesan cheese. Add a Boston lettuce salad nonstickand crusty rolls.