Grilled steak and watermelon salad just the ticket for the 4th of July
GRILLED STEAK AND WATERMELON SALAD
Preparation time: 15 minutes
Cooking time: 10 to 15 minutes for steak; 2 to 4 minutes for watermelon
1 teaspoon ground coriander
1 teaspoon cumin
4 beef tenderloin steaks, cut 1 inch thick (4 to 5 ounces each)
2 slices seedless baby watermelon, 1 inch thick (about 1 pound each)
Coarse salt and pepper to taste
8 cups baby arugula or spinach leaves
1/4 cup reduced-fat balsamic or Italian dressing
1 cup halved cherry tomatoes
1/2 cup thinly sliced red onion
1/4 cup Greek feta cheese, crumbled Combine coriander and cumin; press evenly onto steaks. Place steaks in center of grid over medium ash-covered coals; arrange watermelon around steak. Grill steaks, covered, 10 to 15 minutes for medium-rare to medium. Turn occasionally. Grill watermelon 2 to 4 minutes or until grill marks form, turning once. Carve steaks into slices. Cut each watermelon slice into 6 wedges. Season beef and watermelon with salt and pepper as desired.
Combine greens and dressing in large bowl; toss to coat. Divide among 4 serving plates. Arrange beef and watermelon on salad; top evenly with tomatoes, onion and cheese.
Per serving: 241 calories, 25 grams protein, 9 grams fat (33% calories from fat), 3.8 grams saturated fat, 18 grams carbohydrate, 68 milligrams cholesterol, 350 milligrams sodium, 2 grams fiber. Carb count: 1.
MEDITERRANEAN LAMB CUTLETS WITH KIWI SALAD
Preparation time: 15 minutes
Refrigeration time: 2 hours
Cooking time: Less than 10 minutes
For the lamb:
1 peeled kiwi, halved
1/2 cup reduced-fat sour cream
1 clove garlic, crushed
12 lamb rib chops (cutlets), 1/4 to 1/2 inch thick
For the salsa:
3 kiwis, peeled and chopped
1 medium fresh peach, peeled and chopped
1 small papaya, peeled, seeded and chopped
1 tablespoon fresh lime juice
2 tablespoons chopped fresh cilantro
Place 1 kiwi, sour cream and garlic in food processor or blender and puree until just blended and kiwi seeds are not broken; set aside. Place lamb in large bowl. Pour kiwi mixture over lamb; turn to coat. Cover and refrigerate 2 hours.
Meanwhile, for the salsa, combine 3 kiwis, peach, papaya, lime juice and cilantro in small bowl; set aside. To cook cutlets, brush excess marinade from cutlets and discard marinade. Grill or broil cutlets 2 to 3 minutes per side on medium or until desired doneness. Serve with salsa.
Per serving: 240 calories, 28 grams protein, 9 grams fat (35% calories from fat), 3.2 grams saturated fat, 11 grams carbohydrate, 87 milligrams cholesterol, 80 milligrams sodium, 2 grams fiber. Carb count: 0.5.
MEXICAN BAKED POTATOES
Slash and fluff hot baked potatoes. Top each one with 1/4 cup salsa, 2 tablespoons canned reduced-sodium black beans (rinsed) and 2 tablespoons shredded 50% light cheddar cheese. Place under broiler and cook 1 minute or until cheese melts. Top each potato with 1 tablespoon chopped green onions.
PEPPER JACK AND TURKEY SANDWICHES
Spread whole-grain bread slices with spicy ground mustard. Layer romaine, sliced pepper jack cheese, deli smoked turkey slices and sliced tomatoes. Halve sandwiches and serve with baked potato wedges (coated with cooking spray and baked at 425 degrees for 10 minutes).