Steak and Vegetable Soup
1 lb. boneless top loin steak, trimmed and cut into 1 in. pieces
2 Tbsp. olive oil
2 onions, chopped
4 celery stalks, thinly sliced crosswise
6 garlic cloves, finely chopped
1 Tbsp. finely chopped fresh thyme, or 1 ½ tsp. dried
½ tsp. each salt and pepper to taste
15 oz. can diced tomatoes with some juice
3 ½ cups beef broth
4 cups chopped kale
Pat steak dry and heat oil in a 4-5 quart pot over medium-high until it shimmers. Cook steak until browned on all sides and medium-rare, about 3 minutes; transfer to a plate.
Cook onions, celery, garlic and seasonings over medium, stirring occasionally until softened, about 8 minutes.
Stir in tomatoes with juice, broth, and 4 ½ cups water; simmer partly covered, about 15 minutes. Stir in kale, and cook until tender, about 5 minutes. Add steak with meat juices, adjust seasoning to taste, and serve.
Copyright David and Cheryl MacDonald 2012
Grilled Zucchini Roll-Ups
Prep Time: 10 mins Cook Time: 10 mins
2 large zucchini, cut lengthwise into strips, ¼-inch thick
1 red bell pepper, seeded, cut into quarters
2 tbsp. extra virgin olive oil, divided
1 (4-oz.) pkg. herbed goat cheese
1 tbsp. finely chopped fresh basil
2 tsp. balsamic vinegar
- Coat grill with nonstick cooking spray. Preheat grill to medium-high (350* to 400*F). Brush both sides of zucchini strips and bell pepper quarters with 1 tbsp. of the oil. Season with salt and pepper to taste.
- Place zucchini and bell pepper on grill. Grill 3 to 5 minutes per side or until soft. Remove from grill; slice bell pepper into ¼-inch strips.
- Place 1 tsp. of the goat cheese about ½ inch from one end of each zucchini strip. Top each with 1 bell pepper slice. Gently roll up the strip, and place seam side down on a serving platter. Repeat with remaining ingredients. Sprinkle roll-ups with basil, drizzle with vinegar and remaining 1 tbsp. of oil, and serve.
Makes 12 to 16 roll-ups
Per serving: 45 calories, 3g fat, 2g saturated fat, 5mg cholesterol, 40mg sodium, 2g carbohydrate, 1g fiber, 2g protein
Wait until week 7 to try adding in goat cheese.
Almond Chicken Salad
This simple, but nice, recipe was contributed by a Go Figure client. It can be used as is, or as a base to which more veggies can be added. Have it for a light summer dinner, and be sure to make enough for lunch the next day.
1 lb. chicken tenders
2 sticks celery, chopped
¼ cup onion, chopped fine
¼ cup mayonnaise
2 Tbsp. toasted slivered almonds*
Cook chicken, or used leftover chicken breast, and cut into small pieces. Chop celery into ¼ inch pieces. Mix together all ingredients. Add salt and pepper to taste.
*Slivered almonds can be purchased that way, and can be toasted on stovetop or oven on low heat. Keep extras in freezer to preserve nutrients and use for quick add-in to salads and entrées.
Optional add-ins for salad: cucumber, dried fruit-sweetened cranberries (available in bulk at Co-op.)
Classic Cobb Salad
With a little planning, you can have a few leftovers that make a great salad!
Feta cheese or a little shredded low-fat colby
Hard-boiled egg slices
Chicken or turkey breast strips
Cooked bacon strips, crumbled
Oil and vinegar, or a little of your favorite dressing mixed with olive oil