Menu Planner: Spice-rubbed sirloin with chimichurri sauce
SPICE-RUBBED SIRLOIN WITH CHIMICHURRI SAUCE
For the sauce: In a medium bowl, combine 1 cup finely chopped fresh parsley leaves, 1/2 cup extra-virgin olive oil, 1/4 cup red wine vinegar, 2 cloves minced garlic, 2 tablespoons finely chopped fresh oregano leaves, 1 jalapeno pepper (seeded and minced), 1 tablespoon minced red onion and 1 teaspoon coarse salt.
Season 1 boneless sirloin steak (3/4 inch thick) with 1 teaspoon chili powder and 1/2 teaspoon coarse salt. Prepare grill for direct heat grilling or preheat broiler. Broil or grill, turning once, 7 to 11 minutes for mediumrare to medium doneness. Steak will register 135 degrees on meat thermometer when cooked to medium-rare. Let sirloin stand 5 minutes, then slice and serve with sauce.
BAKED EGGPLANT AND POLENTA
Servings: 6
Preparation time: 20 minutes Cooking time: 40 minutes
INGREDIENTS
1 (1 1/2-pound) eggplant, peeled and cut lengthwise into 8 slices
1 (26-ounce) jar no-salt-added or regular marinara sauce, divided
8 ounces shredded part-skim mozzarella cheese (2 cups), divided
1/4 cup freshly grated parmesan cheese, divided
1 (17- or 18-ounce) tube ready-to-heat polenta, cut into 20 slices
Heat oven to 450 degrees. Coat both sides of eggplant slices with cooking spray. Place on a baking sheet and bake 20 minutes or until tender. Reduce heat to 375 degrees. Place 4 slices eggplant in bottom of a 9-by13-inch baking dish. Spread with 1 cup marinara sauce; sprinkle with 2/3 cup mozzarella and 1 tablespoon parmesan. Repeat once. Top with polenta slices, remaining sauce and both cheeses. Bake, uncovered, 20 minutes or until cheese melts and bubbles.
Per serving: 235 calories, 14 grams protein, 8 grams fat (31% calories from fat), 4.4 grams saturated fat, 26 grams carbohydrate, 27 milligrams cholesterol, 599 milligrams sodium, 4 grams fiber. Carb choices: 2.
BARBECUE MEATLOAF
Servings: Makes 10 slices Preparation time: 15 minutes Cooking time: About 1 hour Standing time: 5 minutes
INGREDIENTS
1/2 cup chopped onion 1 pound ground turkey breast 1/2 pound lean ground beef 1/2 cup dry bread crumbs
1/2 cup plus 2 tablespoons barbecue sauce, divided
2 tablespoons less-sodium Worcestershire sauce
1 teaspoon Dijon mustard
1 teaspoon minced garlic
1/2 teaspoon dried thyme
Heat oven to 350 degrees. Microwave onion 1 minute on high (100% power). Combine cooked onion, turkey, beef, bread crumbs, 1/2 cup barbecue sauce, Worcestershire sauce, mustard, garlic and thyme; mix. Spoon into a 9-by-4-inch or 9-by-5-inch loaf pan. Brush with remaining barbecue sauce. Bake 50 to 60 minutes or until internal temperature reaches 165 degrees. Drain fat. Cover and let stand 10 minutes. Slice and serve.
Per slice: 157 calories, 14 grams protein, 5 grams fat (31% calories from fat), 1.5 grams saturated fat, 12 grams carbohydrate, 46 milligrams cholesterol, 216 milligrams sodium, no fiber. Carb choices: 1.
BERRY ALMOND CHEESECAKE TART
Servings: 12
Preparation time: 20 minutes Cooking time: 20 minutes Refrigeration: 2 hours
INGREDIENTS
1 refrigerated piecrust (from a 15-ounce package)
1/4 cup slivered almonds
12 ounces reduced-fat cream cheese, softened
1/2 cup sugar
2 eggs
1/4 teaspoon vanilla extract
1/4 teaspoon almond extract
1 to 1 1/2 cups fresh blueberries or chopped fresh strawberries
Heat oven to 450 degrees. Bring crust to room temperature; roll crust to 11 1/2 inches. Place crust in 11-inch tart pan (with removable bottom) and press crust to sides. Sprinkle almonds over bottom and gently press them into crust. Bake crust according to package directions. Cool on wire rack. Reduce oven temperature to 350 degrees.
For the filling: In an electric mixer bowl, beat cream cheese and sugar on low until smooth. Add eggs, vanilla extract and almond extract; beat until smooth. Pour cheese mixture into cooled crust. Bake 20 minutes or until set. Cool on wire rack. Cover and refrigerate at least 2 hours. To serve, arrange berries decoratively on top. Remove bottom of pan. Slice and serve.
Per serving: 208 calories, 5 grams protein, 13 grams fat (54% calories from fat), 6.4 grams saturated fat, 19 grams carbohydrate, 53 milligrams cholesterol, 226 milligrams sodium, 1 gram fiber. Carb choices: 1.5.