Menu Planner: Sesame-pecan green beans
CHARRED SESAME-PECAN GREEN BEENS
Preparation time: 10 minutes Cooking time: about 10 minutes
1 tablespoon plus 1 teaspoon soy sauce 2 teaspoons toasted sesame oil 2 teaspoons pure maple syrup 12 ounces trimmed fresh green beans 1 tablespoon canola oil
1/3 cup chopped pecans
In a small bowl, stir together soy sauce, sesame oil and syrup. In a large microwavesafe bowl, combine the beans and 1/4 cup water. Cover; microwave on high (100% power) 5 minutes or until just tender. Drain; pat dry with paper towel. In a large skillet, heat canola oil on medium-high. Add beans and cook, without stirring, 3 minutes, until charred on one side. Stir; continue cooking 3 more minutes or until lightly charred all over. Remove skillet from heat; add the sauce mixture and pecans, tossing repeatedly to coat.
Per serving: 155 calories, 3 grams protein, 13 grams fat (69% calories from fat), 1.2 grams saturated fat, 10 grams carbohydrate, no cholesterol, 133 milligrams sodium, 3 grams fiber.
Carb choices: 0.5.
Preparation time: 15 minutes Cooking time: less than 20 minutes
1 tablespoon canola oil
2 cups diced baking potatoes
2 cups chopped onions
2 cups sliced zucchini
1 (15-ounce) can no-salt-added diced tomatoes with liquid
1 cup unsalted vegetable broth
1 teaspoon Italian seasoning
In a large nonstick skillet, heat canola oil on medium-high. Add potatoes and onions; cook 6 to 8 minutes or until the potatoes are golden and onions are softened. Add zucchini, tomatoes, broth and Italian seasoning. Bring to a boil; reduce heat, cover and simmer 10 minutes on low or until zucchini is tender. Serve hot.
Per serving: 107 calories, 3 grams protein, 3 grams fat (21% calories from fat), 0.2 gram saturated fat, 19 grams carbohydrate, no cholesterol, 50 milligrams sodium, 3 grams fiber.
Carb choices: 1.5.
In a large nonstick skillet, cook 1 pound lean ground beef for 6 minutes on mediumhigh or until no longer pink; drain, wipe pan with paper towel and return meat to pan. Stir in 1 cup pizza sauce, 1/4 teaspoon coarse salt and 1/4 teaspoon pepper, and cook 3 minutes on medium. Add 2 cups hot cooked elbow macaroni; cook 3 minutes or until hot. Sprinkle each serving with 1 tablespoon shredded 50% light cheddar cheese.
SHRIMP AND PEPPERS OVER POLENTA
In a large nonstick skillet on medium, cook 1/2 cup chopped Canadian bacon 3 minutes or until lightly browned; stir frequently. Add 1 large green bell pepper, cut into strips, 1 large red bell pepper, cut into strips, 1 (10-ounce) can no-salt-added or regular diced tomatoes and green chilies, drained; cook 5 minutes. Add 1 1/2 pounds medium shrimp, peeled and deveined; cook 3 minutes or until shrimp are pink and opaque throughout. Stir in 1/2 cup sliced green onions. Meanwhile, slice and heat 1 (16-ounce) package refrigerated cheese polenta according to package directions. Serve shrimp and peppers over polenta.
Charred sesame-pecan green beans.