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Weekday dinner inspirations: Beef-asparagus saute recipe and more

Mon | Variety night

Occasionally we have a dinner that I call "Go Fish," and that doesn't mean seafood. Just like the card game, we are hunting for something, in this case meal fixings. Take stock of your fridge in the morning. Can you make a frittata of eggs, fresh spinach and Parmesan cheese? (Or spinach omelets with feta?) Do you have half a package of bacon or a few breakfast sausages? Perhaps you can make potato cakes from leftover mashed potatoes. Some berries or grapes that need eating? Ah, breakfast for dinner.

Tues | Guilt-free convenience

Dinner from scratch is not a reality every night. So tonight, Spaghetti & Meatballs gets a hand from prepared sauce and frozen meatballs. Use whole-wheat pasta and add red wine to the sauce for body. Grate Parmesan cheese over all and make a green salad studded with cucumbers, diced or shredded carrots, grape tomatoes and croutons for crunch. Dressing? Diner's choice.

Wed | Rotisserie chicken

As always on Wednesday, we start with a rotisserie chicken. For Sesame-Ginger Chicken Wraps, use white meat only; save the dark meat for chicken salad. Shred the meat and mix with sesame-ginger stir-fry sauce. Warm in a skillet, then add shredded broccoli slaw mix. Cook for about 5 minutes. Place mixture in a warmed tortilla and scatter with sliced scallions and roll your wrap. Serve with fruit salad.

Thurs | Simple saute

Beef-Asparagus Saute (recipe below) is so simple it's sinful. There's lots of flavor packed in this low-carb, low-calorie dish, thanks to lemon zest and dried herbs. Try the recipe now or tuck it away for when asparagus is on sale.

Fri | Shrimptastic

Roasted Shrimp and Broccoli With Rice Pilaf is a fitting weekender. Start the pilaf from a boxed mix before the shrimp. Peel the shrimp and toss with extra-virgin olive oil and a clove or two of minced garlic. Season with salt and pepper. Spread shrimp and broccoli separately on a baking sheet in a single layer. Drizzle a little olive oil over the broccoli. Roast at 400 degrees until shrimp are pink all the way through, about 5 minutes, and broccoli can be pierced easily with a knife, 8 to 10 minutes.

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Beef-Asparagus Saute

12 ounces asparagus

1 pound lean beef sirloin or tenderloin, trimmed of fat and very thinly sliced

1/2 teaspoon salt

1/8 freshly ground pepper

Nonstick cooking spray

1/2 cup coarsely shredded carrot

1 teaspoon dried herbes de Provence, crushed (see note)

1/2 cup dry Marsala

1/4 teaspoon grated lemon peel

Hot cooked brown rice

Snap off and discard fibrous stem ends of asparagus. Bias-cut asparagus into 2-inch pieces; rinse and drain well. Set aside. Sprinkle beef with salt and pepper.

Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium-high heat. Cook and stir beef, carrot, salt and pepper for 3 minutes. Add asparagus and herbes de Provence; cook and stir 2 minutes more. Add Marsala and lemon peel; reduce heat. Cook, uncovered, 3 to 5 minutes more or until beef is cooked through and asparagus is crisp-tender. Serve over hot cooked brown rice.

Serves 8.

Nutritional information per serving: 257 calories, 5g fat, 368mg sodium, 20g carbohydrates, 3g fiber, 27g protein.

Note: Herbes de Provence is a French dried herb blend commonly of thyme, fennel, savory, lavender and basil. In this recipe, you can substitute 1/2 teaspoon of dried thyme and 1/2 teaspoon of dried Italian herb blend.

Source: "Quick and Easy Meals" from Diabetic Living (Better Homes and Gardens, 2010)

Weekday dinner inspirations: Beef-asparagus saute recipe and more 10/19/10 [Last modified: Tuesday, October 19, 2010 4:30am]
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