Thinking ahead to your next few meals? Here are some main dishes and sides to try.
Makes 6 servings
Preparation time: 15 minutes
Cooking time: about 40 to 45 minutes; standing time: 5 minutes
INGREDIENTS
1 1/2 pounds 95% lean ground beef
1 tablespoon minced garlic
1/2 teaspoon coarse salt
1/4 to 1/2 teaspoon ground nutmeg
1/4 teaspoon pepper
1 (26-ounce) jar marinara sauce or other red pasta sauce
1 1/2 cups water
1 (20- to 25-ounce) package refrigerated or frozen cheese ravioli
1 cup shredded Italian-blend cheese
Heat oven to 400 degrees. Coat 13-by-9-inch glass baking dish with cooking spray. Heat large nonstick skillet on medium until hot. Add ground beef and garlic; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove from skillet with slotted spoon; pour off drippings and return beef to skillet. Stir in salt, nutmeg and pepper; mix well. Stir in pasta sauce and water; bring to a boil. Cook 1 to 2 minutes, stirring occasionally. In the baking dish, layer half the ravioli, half the beef mixture and half the cheese. Repeat layers with remaining ravioli, beef mixture and cheese; cover with aluminum foil. Bake 15 minutes (20 minutes if using frozen ravioli). Uncover; continue baking 15 to 20 minutes or until sauce is bubbly and pasta is tender. Let stand 5 minutes before serving.
Per serving: 589 calories, 43 grams protein, 26 grams fat (40% calories from fat), 13.4 grams saturated fat, 46 grams carbohydrate, 136 milligrams cholesterol, 1,202 milligrams sodium, 4 grams fiber.
Carb choices: 3
Makes about 5 cups
Preparation time: 10 minutes
Cooking time: less than 15 minutes
INGREDIENTS
2 teaspoons olive oil
1/2 cup chopped onion
1 teaspoon cumin
1 teaspoon minced garlic
1/2 teaspoon dried oregano
1 cup frozen corn
1/4 teaspoon pepper
1 (14-ounce) can unsalted vegetable broth
1 (15- to 19-ounce) can reduced-sodium black beans, rinsed
1 (14 1/2-ounce) can diced tomatoes and green chilies with liquid
Lime slices for garnish
Heat olive oil in a large pot on medium-high. Add onion, cumin, garlic and oregano; cook 1 1/2 minutes. Stir in corn, pepper, broth, beans and tomatoes with liquid; bring to a boil. Reduce heat; simmer 10 minutes. Serve with lime slices.
Per cup: 147 calories, 7 grams protein, 2 grams fat (12% calories from fat), 0.3 gram saturated fat, 29 grams carbohydrate, no cholesterol, 487 milligrams sodium, 7 grams fiber.
Carb choices: 2.
Makes 6 servings
Preparation time: 10 minutes
Cooking time: less than 15 minutes
INGREDIENTS
1 (15- to 17-ounce) package sun-dried tomato or plain polenta (crumbled)
2 (15-ounce) cans low-fat turkey (or beef) chili with beans
8 ounces shredded 50% light cheddar cheese
6 tablespoons mild salsa, plus extra for garnish
6 tablespoons reduced-fat sour cream
Heat oven to 475 degrees. Place crumbled polenta in a 7-by-11-inch baking dish coated with cooking spray. Top with chili and cheese. Bake 13 minutes or until bubbly. Top each serving with 1 tablespoon salsa and 1 tablespoon sour cream. Top with extra salsa, as desired.
Per serving: 293 calories, 22 grams protein, 10 grams fat (29% calories from fat), 5.8 grams saturated fat, 30 grams carbohydrate, 54 milligrams cholesterol, 1,180 milligrams sodium, 4 grams fiber.
Carb choices: 2.
Cut 1 pound potatoes into 1 1/2-inch pieces. Microwave on high (100% power) 5 to 6 minutes or just until tender; drain and cool slightly. Meanwhile, combine 3/4 cup steak sauce and 2 large cloves minced garlic; microwave on high 1 1/2 minutes, stirring once. Cut 2 medium zucchini in half lengthwise. Cut the zucchini and 1 pound boneless beef top-sirloin steak (1 inch thick) into 1 1/4-inch pieces. In a large bowl, combine potatoes, zucchini and steak with 1/3 cup steak sauce; toss to coat. Alternately thread potatoes, zucchini and steak on 4 metal skewers. Grill (or broil; see TIP), uncovered, 10 to 12 minutes for medium-rare to medium, turning occasionally. Brush with remaining sauce during last 5 minutes.
TIP: Broil kebabs 3 to 4 inches from heat source for 9 to 12 minutes.
Chop or slice and heat the leftover beef; set aside. Combine 2 tablespoons prepared horseradish with 1/4 cup reduced-fat sour cream and 2 teaspoons fresh lemon juice; mix well. Toast 1 halved 24-inch baguette; line bottom half with beef and top half with horseradish sauce. Combine the halves and cut crosswise into 8 servings.
Combine 2 tablespoons fresh lemon juice, 2 tablespoons honey, 1 tablespoon olive oil, 1 tablespoon finely chopped flatleaf parsley, 1 teaspoon cumin, 1/4 teaspoon coarse salt and 1/8 teaspoon pepper. Brush 1 to 1 1/4 pounds lamb steaks (center leg or sirloin, 3/4-inch-thick) with basting sauce. Broil 5 inches from heat source for 4 minutes; turn and brush with sauce. Broil 4 to 6 minutes longer or to desired doneness. Discard leftover basting sauce.
Heat oven to 425 degrees. Line a baking sheet with nonstick foil. Toss 1 1/2 pounds small potatoes (cut into 1-inch pieces) with 1 tablespoon olive oil, 1 teaspoon minced garlic and 1/2 teaspoon dried thyme. Spread on baking sheet. Bake 25 to 30 minutes or until tender.
