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7-DAY MENU PLANNER: Indian flank steak packs a flavor punch

by Andrews McMeel Syndication | November 23, 2022 at 4:00 a.m.
Courtesy of Cattlemen’s Beef Board

SUNDAY: Family day

Celebrate family day with Indian flank steak and rice (see recipe) on the menu. Add sauteed sliced carrots, mixed greens and naan alongside. Buy a Boston cream pie for dessert.

PLAN AHEAD: Save enough steak, rice and Boston cream pie for Monday.

SHOPPING LIST: nonfat plain Greek-style yogurt, garam masala, garlic powder, paprika, coarse salt, flank steak, red onions, brown rice, frozen peas, carrots, mixed greens, naan, Boston cream pie.

MONDAY: Heat and eat

Make steak stir-fry with the leftover flank steak (cut into bite-size pieces). Stir-fry the steak with frozen stir-fry vegetables and bottled stir-fry sauce. Spoon your creation over leftover brown rice and add bread sticks on the side. A piece of leftover Boston cream pie is dessert.

SHOPPING LIST: frozen stir-fry vegetables, bottled stir-fry sauce, bread sticks.

TUESDAY: Budget cooking

Pappardelle with turkey ragu (see recipe) is an economical and tasty meal. Add a spinach salad and garlic bread. For dessert, try pears.

SHOPPING LIST: pappardelle or linguine pasta, carrots, unsalted chicken broth, olive oil, onion, garlic, ground turkey breast, dried or fresh rosemary, coarse salt, pepper, no-salt-added or regular marinara sauce, Parmesan cheese, fresh spinach, garlic bread, pears.

WEDNESDAY: Meatless meal

Cuban black bean and potato soup makes a perfect no-meat meal: Combine 31/2 cups sofrito with 3 cups canned reduced-sodium black beans (rinsed) in a blender; blend until smooth. Pour into Dutch oven. Add 7 cups water and 3 more cups rinsed black beans, 21/2 cups diced potatoes (3 medium), 2 tablespoons white wine vinegar, 1 tablespoon cumin, 1 teaspoon dried oregano, 1 bay leaf and 1/2 teaspoon coarse salt. Bring to a simmer; reduce heat to medium-low and simmer, covered, 20 minutes or until potatoes are soft. Remove bay leaf. Garnish each serving with diced red onion and diced green bell pepper.

Serve with plantain chips and Cuban bread. Make flan (from mix) for dessert.

TIP: Look for sofrito in the ethnic food section of your market.

SHOPPING LIST: sofrito, reduced-sodium black beans, potatoes, white wine vinegar, cumin, dried oregano, bay leaf, coarse salt, red onion, green bell pepper, plantain chips, Cuban bread, flan mix.

THURSDAY: Express cooking

Make it quick tonight with a pan-fried ham steak, potatoes with onions (from refrigerated) and spinach souffle (from frozen). Add whole-grain bread. Chunky applesauce is your dessert.

SHOPPING LIST: ham steak, refrigerated potatoes with onions, frozen spinach souffle, whole-grain bread, chunky applesauce.

FRIDAY: Kids favorite

The children will run to dinner for chicken and cheese quesadillas: Evenly top four (8-inch) whole-grain tortillas with 1/4 cup shredded 50 percent light cheddar cheese, 1/2 cup shredded cooked chicken, 2 tablespoons chopped fresh cilantro and 1 tablespoon canned chopped mild green chiles. Cover each with another tortilla; press down gently. One at a time, brown in a large nonstick skillet on medium-high 2 minutes per side or until golden and cheese is melted. Cut into wedges and serve. Add vegetarian refried beans and baby carrots with dip. Slice kiwis for dessert.

SHOPPING LIST: whole-grain flour tortillas, 50 percent light cheddar cheese, cooked chicken, fresh cilantro, canned chopped mild green chiles, canned vegetarian refried beans, baby carrots, dip, kiwis.

SATURDAY: Easy entertaining

Take your guests to the south of France with fish Provencal (see recipe). Add mashed potatoes to catch the juices, steamed fresh Brussels sprouts, a Boston lettuce salad and a baguette to round out the meal.

For dessert, hop over to Italy for Italian pound cake: Mix one (18-ounce) jar apricot preserves with 1/4 cup amaretto (or apricot nectar) and heat until warm. Drizzle over sliced pound cake. Add a dollop of light whipped cream and toasted sliced almonds for garnish.

SHOPPING LIST: firm whitefish such as halibut or striped bass, olive oil, onion, canned diced tomatoes, Kalamata olives, dry white wine, dried basil, garlic powder, dried thyme, potatoes to mash, fresh Brussels sprouts, Boston lettuce, baguette, apricot preserves, amaretto or apricot nectar, pound cake, light whipped cream, sliced almonds.

Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email: [email protected] Follow Susan on Twitter: @7DayMenu. The Menu Planner is also accessible at 7daymenuplanner.com. Read Susan's blog: makingthemenu.com. And check out Susan's book! "7-Day Menu Planner for Dummies" is on shelves now. Order yours on Amazon.com today!

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INDIAN FLANK STEAK AND RICE (Sunday)

Servings: makes 8 servings

Preparation time: 10 minutes; marinating time: 6 hours to overnight

Cooking time: 11-21 minutes

1 cup nonfat plain Greek-style yogurt

2 tablespoons garam masala

1 tablespoon garlic powder

1 tablespoon paprika

1 teaspoon coarse salt

1 beef flank steak (about 2 pounds)

3 tablespoons water

2 red onions, cut into thick slices

3 cups hot cooked brown rice

2 cups frozen peas, cooked

Combine yogurt, garam masala, garlic powder, paprika and salt in medium bowl. Spread 1/3 cup yogurt mixture over steak. Reserve remaining yogurt mixture for sauce. Place steak in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight. Remove steak from marinade; discard marinade. Place steak on grill over medium, ash-covered coals. Grill, covered, 11 to 16 minutes (or 16 to 21 minutes over medium heat on preheated gas grill), turning occasionally, for medium-rare to medium doneness. Meanwhile, grill onion slices, covered, 11 to 15 minutes. Remove steak and onions from grill; let stand 3 to 5 minutes. Meanwhile, heat remaining sauce and water in small saucepan over medium heat 2 to 3 minutes. Cut steak lengthwise in half, then across the grain into thin slices. Cut onions into bite-size pieces. Combine rice and peas in large bowl. Divide rice mixture evenly among plates. Serve with beef, onions and sauce.

Per serving: 302 calories, 29 grams protein, 8 grams fat (23% calories from fat), 3 grams saturated fat, 29 grams carbohydrate, 65 milligrams cholesterol, 289 milligrams sodium, 4 grams fiber. Carb count: 2.

PAPPARDELLE WITH TURKEY RAGU (Tuesday)

Servings: makes 6 servings

Preparation time: 15 minutes

Cooking time: about 20 minutes

12 ounces pappardelle or linguine pasta

2 medium carrots, chopped

1/2 cup unsalted chicken broth, divided

2 teaspoons olive oil

1 medium onion, chopped

1 teaspoon minced garlic

1 1/3 pounds ground turkey breast

1 teaspoon dried crushed (or 2 teaspoons fresh) rosemary

1/2 teaspoon coarse salt

1/2 teaspoon pepper

2 cups no-salt-added or regular marinara sauce

Freshly grated Parmesan cheese to taste

Cook pasta according to directions; drain. Cover and microwave carrots and 1 tablespoon broth 2 minutes on high. Meanwhile, in a large nonstick skillet, heat oil on medium. Add carrots, onion and garlic to skillet. Cook 6 minutes or until vegetables are softened. Add turkey, rosemary, salt and pepper; cook 6 minutes or until turkey is no longer pink. Add remaining broth; simmer, uncovered, 3 minutes. Stir in marinara sauce; reduce heat to low and simmer, covered, 4 minutes to blend flavors. Spoon sauce over pasta; serve with Parmesan.

Per serving: 402 calories, 33 grams protein, 5 grams fat (12% calories from fat), 0.8 gram saturated fat, 54 grams carbohydrate, 59 milligrams cholesterol, 329 milligrams sodium, 4 grams fiber. Carb count: 3.5.

FISH PROVENCAL (Saturday)

Servings: makes 6 servings

Preparation time: 10 minutes

Cooking time: less than 30 minutes

1 1/2 pounds firm whitefish such as halibut or striped bass

1 tablespoon olive oil

1/2 cup finely chopped onion

1 (14-ounce) can diced tomatoes, drained

1/2 cup Kalamata olives, sliced lengthwise

2 tablespoons dry white wine

1 teaspoon dried basil

1/2 teaspoon garlic powder

1/4 teaspoon dried thyme

Heat oven to 375 degrees. Place fish in a single layer in large baking dish coated with cooking spray. Bake 15 minutes. Meanwhile, heat oil in medium saucepan on medium. Add onion; cook and stir 5 minutes or until softened. Add tomatoes, olives, wine, basil, garlic powder and thyme; simmer 3 minutes. Spoon sauce over fish. Bake 5 more minutes or until fish is opaque throughout.

Per serving: 172 calories, 22 grams protein, 6 grams fat (34% calories from fat), 0.6 gram saturated fat, 5 grams carbohydrate, 56 milligrams cholesterol, 334 milligrams sodium, 1 gram fiber. Carb count: 0.5.

Print Headline: 7-DAY MENU PLANNER: Indian flank steak packs a flavor punch

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