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Carrot-fennel soup warms on cold night


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DA CAPO PRESS LIFELONG BOOKS
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Date published: 1/16/2013

SUNDAY (Family)

Make marinated flank steak with corn relish for the family today. Trim a 1-pound flank steak and place in a resealable plastic bag. Mix cup dry red wine, cup chopped sweet onion (such as Vidalia), 1 tablespoon reduced-sodium soy sauce and 2 cloves minced garlic.

Add to bag; seal and refrigerate 30 minutes to overnight. Heat grill. Remove steak from bag and discard marinade. Lightly season steak with coarse salt and pepper.

Grill 17 to 21 minutes, turning once, for rare to medium-rare doneness. Carve steak across grain into thin slices.

For the relish: Combine 1 (11-ounce) can drained Mexicorn, 1 tablespoon fresh lime juice, 1 teaspoon olive oil and 1 teaspoon sugar; mix well. Serve with steak. Add oven-baked potato wedges, steamed zucchini and sourdough bread.

For dessert, fat-free strawberry ice cream is the sweet treat.

;">Plan ahead: Save enough steak for Monday; save enough ice cream for Tuesday.

;"> Shopping list: Flank steak, dry red wine, sweet onion (such as Vidalia), reduced-sodium soy sauce, garlic, coarse salt, pepper, canned Mexicorn, lime, olive oil, sugar, potatoes, zucchini, sourdough bread, fat-free strawberry ice cream.

MONDAY (Budget)

Add extra pennies to your purse and serve beef-and-gravy-topped baked potatoes. Chop the leftover steak and add to brown gravy (from a jar). Heat and top split baked potatoes with the mixture. Serve with mixed vegetables and whole-grain rolls. Orange sections make an easy dessert.

;"> Shopping list: Jarred brown gravy, potatoes to bake, mixed vegetables, whole-grain rolls, oranges.

TUESDAY (Express)

Make everyone's favorite, tuna melts, for a quick meal. Spread deli tuna salad on whole-grain bread and top with a slice of your favorite cheese. Broil until cheese melts. Serve with canned sun-ripened yellow tomato soup (such as Campbell's) and a packaged green salad. Leftover ice cream is a fine dessert.

;"> Shopping list: Deli tuna salad, whole-grain bread, any cheese, canned sun-ripened yellow tomato soup, packaged green salad.

WEDNESDAY (Kids)

Kids will like the mild cheesy flavor of baked ziti (see recipe). Serve it with a lettuce salad. Chunky applesauce and gingersnaps are an easy dessert.

;"> Plan ahead: Save enough cookies and baked ziti for Thursday.


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BAKED ZITI

Prep time: 20 minutes Cooking time: less than 50 minutes, plus pasta Standing time: 10 minutes Makes 10 servings

16 ounces ziti pasta pound lean ground beef pound ground turkey breast 1 (32-ounce) jar or 4 cups chunky pasta sauce 1 tablespoon Italian seasoning, divided 8 ounces shredded reduced- fat mozzarella cheese, divided 1 (15-ounce) container low- fat cottage cheese 2 egg whites cup freshly grated Parmesan cheese, divided

Directions: 1. Heat oven to 350 degrees. 2. Coat 9- by 13-inch baking dish with cooking spray. 3. Cook pasta according to directions; drain. 4. In Dutch oven, cook beef and turkey 6 minutes on medium or until no longer pink; drain. 5. Add to pasta sauce and 2 teaspoons Italian seasoning. 6. Stir cooked pasta into meat sauce. 7. Spread half of mixture evenly in dish, top with half the mozzarella cheese. 8. Combine cottage cheese, egg whites, 2 tablespoons Parmesan cheese and remaining Italian seasoning; spread over mozzarella in dish. 9. Spread remaining pasta mixture over cottage cheese mixture. 10. Sprinkle with remaining mozzarella and Parmesan. 11. Bake 35 to 40 minutes or until hot and cheese is golden. Let stand 10 minutes before serving. Nutritional information per serving: 413 calories, 29 grams protein, 11 grams fat (23 percent calories from fat), 4.4 grams saturated fat, 49 grams carbohydrate, 53 milligrams cholesterol, 658 milligrams sodium, 3 grams fiber

CARROT-FENNEL SOUP

Prep time: 15 minutes Cooking time: less than 35 minutes Makes 6 servings

3 tablespoons olive oil 1 fennel bulb, sliced 1 cups onion, chopped 2 whole cloves garlic, peeled 1 pound carrots (about 5 medium carrots; cut into 2-inch pieces ) 1 teaspoon coarse salt 1 pounds sweet potatoes, cut into 2-inch pieces 1 teaspoon ground coriander teaspoon paprika Fresh thyme sprigs, if desired 4 cups water 1 teaspoon toasted fennel seeds for garnish

Directions: 1. In Dutch oven, heat oil on medium, covered. 2. Add fennel, onion and garlic; cook 5 minutes or until softened. 3. Add carrots and sweet potato and stir until coated by oil. 4. Stir in salt, coriander, paprika and thyme (if using); add water then increase heat to medium-high and bring to boil. 5. Decrease heat to low and re-cover; simmer 25 minutes or until carrots and potatoes are fork-tender. 6. Meanwhile, toast fennel seeds in skillet on medium-low 2 minutes or until lightly browned. 7. Remove thyme sprigs from soup; puree using an immersion blender or food processor. 8. Serve hot, garnished with fennel seeds. Nutritional information per serving: 220 calories, 4 grams protein, 7 grams fat (28 percent calories from fat), 1 gram saturated fat, 37 grams carbohydrate, no cholesterol, 462 milligrams sodium, 8 grams fiber Recipe adapted from: "The Meat Lover's Meatless Celebrations," by Kim O'Donnel; DaCapo Press Lifelong Books, 2012.

SESAME BROILED SALMON WITH WASABI MARINADE

Prep time: less than 15 minutes Cooking time: 8 to 10 minutes per inch of thicknessMakes 6 servings

1 tablespoon sesame seeds 2 tablespoons wasabi powder 1 tablespoon water 1 tablespoon reduced- sodium soy sauce 2 tablespoons olive oil 2 tablespoons rice wine vinegar 1 tablespoon light brown sugar 1 pounds salmon fillets

Directions: 1. Toast sesame seeds over medium-high heat in nonstick skillet 3 minutes or until light golden-brown. 2. Combine wasabi powder, water and soy sauce in bowl; mix, then add oil, vinegar, sugar and sesame seeds and mix well. 3. Reserve 2 tablespoons marinade for basting later. 4. Cut salmon into 6 serving pieces. 5. Put salmon and marinade in resealable bag, turn to coat. 6. Marinate at room temperature for 30 minutes. 7. Remove salmon, discard marinade, place salmon on rack of broiling pan. Fold thin ends under for more even cooking. 8. Broil 8 to 10 minutes per inch of thickness or until desired doneness. Brush with reserved marinade last 2 minutes of cooking. 9. Serve immediately. Nutritional information per serving: 175 calories, 24 grams protein, 7 grams fat (39 percent calories from fat), 1.2 grams saturated fat, 2 grams carbohydrate, 53 milligrams cholesterol, 178 milligrams sodium, no fiber