What’s for dinner? Check out weeknight recipes that will put a meal on the table in no time at all
Use the same wok for the rice — the pan juices from the meat will flavor it. Fried rice is great made with leftover rice.
You can use skirt or flank steak instead of strip.
You’ll need chopped onion for both recipes, so prepare it all at once and divide accordingly.
Your wok or skillet should be very hot when you add the vegetables and meat.
CHINESE PEPPER STEAK
1 teaspoon sesame oil
1/2 medium onion, sliced (1 cup)
2 medium green bell peppers, sliced (about 3 cups)
1 tablespoon chopped fresh ginger or 1 teaspoon ground ginger
3 medium cloves garlic, crushed
3/4 pound strip steak, skirt or flank steak, cut into 2-by-1/2 inch strips
2 tablespoon lite soy sauce
Heat sesame oil in wok over high heat. When wok is smoking, add onion, green bell pepper, ginger and garlic. Stir-fry 3 minutes. Add meat and stir-fry 1 minute. Add soy sauce and stir-fry 3 minutes. Remove to a plate.
Do not wash wok. Use it to stir-fry cooked rice.
Makes 2 servings, each with 305 calories, 7 grams total fat, 96 mg cholesterol, 707 mg sodium, 19 grams carbohydrates, 5 grams fiber; 8 grams sugars, 43.1 g protein. Exchanges/choices: 3 vegetable, 3 lean meat.
QUICK STIR-FRIED RICE
1/2 cup long-grain white rice
2 teaspoons sesame oil
1/4 cup sliced onion
Salt and fresh ground black pepper
Bring a large pot with 2 to 3 quarts of water to a boil. Add rice and boil, uncovered, about 10 minutes. Test a grain, rice should be cooked through, but not soft. Drain into a colander in the sink. Add oil to wok and heat to smoking. Add onion and stir fry 1 minute. Add rice and stir-fry 2 to 3 minutes. Add salt and pepper to taste.
Makes 2 servings, each with 215 calories, 5 grams total fat, 0 mg cholesterol, 3 mg sodium; 38 grams carbohydrates, 1 gram dietary fiber; 1 gram sugar; 4 g protein. Exchanges/choices: 2 1/2 starch, 1/2 fat.
– From “Mix’n'Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association.
You can make three varieties of sliders or make them all the same. Adjust the topping amounts to taste. The amounts for each topping below are for 4 sliders.
GUACAMOLE slider
1/2 cup prepared guacamole
4 tablespoons salsa
4 tablespoons shredded Mexican cheese blend
On the bottoms of four slider buns, spread some guacamole. Place a slider on top and top with some salsa and shredded Mexican cheese blend.
MUSHROOM slider
4 baby bella mushrooms, about 2 inches in diameter
1 tablespoon olive oil
Salt and black pepper to taste
2 slices reduced-fat Swiss cheese
Small torn pieces of lettuce
Place some lettuce on the bottom bun and top with a slider. Add a quarter piece of Swiss cheese and top with a grilled mushroom.
HORSERADISH MAYO slider
1 small red onion, cut into 1/2-inch-thick slices
Olive oil
Salt and black pepper
1/3 cup reduced-fat mayonnaise
2 teaspoons prepared horseradish or to taste
Small torn pieces of lettuce
Place some lettuce leaves on a bottom bun. Top with the grilled red onion and a slider. Place a dollop of the horseradish mayonnaise on the slider.
MEXICAN PORK AND BEAN CHILI
2 teaspoons olive oil
1/2 pound pork tenderloin, cut into 1/2-inch cubes (about 1 cup)
1 cup frozen diced/chopped onion
1 1/2 cups frozen diced/chopped green bell pepper
1 cup rinsed and drained canned low-sodium red kidney beans
2 cups canned low-sodium chopped tomatoes
1/2 cup frozen or drained canned corn
2 tablespoons chili powder
2 teaspoons ground cumin
Salt and freshly ground pepper
1/2 cup reduced fat sour cream
1/2 cup chopped fresh cilantro
Heat oil in a large nonstick skillet over high-heat. Saute the pork, onion and bell pepper 5 minutes, tossing to brown meat on all sides. Add beans, tomatoes, corn, chili powder and ground cumin. Lower heat to medium, cover with a lid and simmer 15 minutes. Add salt and pepper to taste.
Serve chili in large bowls with brown rice, with sour cream and cilantro on the side.
Makes 2 servings, each with 466 calories, 14 grams fat, 76 mg cholesterol, 37 grams protein, 55 grams carbohydrates, 16 grams fiber, 1197 mg sodium.
DRUNKEN CHICKEN AND RICE
1/2 cup rice
1 pound skinless, chicken thighs or breasts, on the bone
2 teaspoons vegetable oil
1 cup sliced red onion
1 1/2 teaspoons minced garlic (or 3 garlic cloves, crushed)
1 cup fat-free, low-salt chicken broth
1 cup tomato sauce
1 cup any beer
1/8 teaspoon saffron threads or tumeric
1/2 cup drained, sliced sweet pimento
1 cup frozen petite peas
Salt and freshly ground black pepper
Prepare rice. Let stand covered while preparing remaining ingredients.
While rice is cooking, if you didn’t buy skinless chicken thighs, remove skin and fat from chicken. Heat oil in a large nonstick skillet over medium-high heat. Brown chicken on all sides, about 2 minutes.
Lower heat to medium and add the onion and garlic. Saute 2 to 3 minutes.
Add chicken broth, tomato sauce, beer, saffron and pimento. Cover and simmer 10 minutes over medium heat. Add the rice and peas to the skillet. Cover and simmer 5 minutes. A meat thermometer should read 180 degrees. Add salt and pepper to taste.
Makes 2 servings, each with 585 calories, 11 grams fat, 115 mg cholesterol, 41 grams protein, 72 grams carbohydrates, 7.5 grams fiber, 516 mg sodium.
LAZY-DAY LASAGNA
8 ounces lasagna noodles (8 noodles)
1 cup cream-style cottage cheese
1/4 teaspoon dried oregano
1 8-ounce package sliced mozzarella cheese
1 (15 1/2-ounce) jar of spaghetti sauce with meat
1/4 cup Parmesan cheese (optional)
Cook noodles in pot of boiling salted water, following package directions; drain.
Preheat oven to 375 degrees. Add oregano to spaghetti sauce and stir.
In greased 10-by-6-by-1 1/2-inch baking dish, start by lining the pan with half of the cooked noodles. Top with half of the cottage cheese, then half of the mozzarella slices, and lastly half of the spaghetti sauce. Repeat with the remaining ingredients.
Bake 30 to 40 minutes. Let stand 10 minutes before serving. Sprinkle with Parmesan. Serves 4 to 6.
– Baltimore Sun
CHICKEN FAJITA SOUP
1 pound shredded, cooked chicken
1 (15 ounces) can diced tomatoes
1 (10 ounces) can enchilada sauce
1 medium onion, chopped
1 (4 ounces) can chopped green chile peppers
2 cloves garlic, minced
2 cups water
1 (14.5 ounces) can chicken broth
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon salt
1/4 teaspoon black pepper
1 bay leaf
1 (10 ounces) package frozen corn
1 can black beans
1 tablespoon chopped cilantro (optional)
Place chicken, tomatoes, enchilada sauce, onion, green chiles, and garlic into a slow cooker. Pour in water and chicken broth and season with cumin, chili powder, salt, pepper and bay leaf. Stir in corn, black beans and cilantro. Cover and cook on low setting for 6-8 hours or on high for 3-4 hours. Serve with sour cream, cheddar cheese and crushed tortilla chips. Yield: 8 servings.
