Sunday, September 13, 2009

Weekly Menu : 9/13

Wow I can't believe I have gone the whole summer with out blogging. Time does fly when you're having fun.Following is my menu and recipes for this week. I don't know how often I will be able to post my weekly menu's and recipes but I will try my best. If you try one let me know how it turned out for you. I will also try to post and changes I make to the recipes. Enjoy!

M- Grilled Flank Steak with Tomatillo Salsa
Tues- Mom's Thicker Chicken Noodle Rachel Ray
Wed- Miguel's Jr
Thurs- Balsamic Sirloin Peppered steak and Red Potato's
Friday - Grilled Salmon with noodles

Grilled Flank W/ Tomatillos Salsa
Top a quick grilled steak with a fresh, tangy salsa made with tomatillos. Like your salsa really hot? Leave the veins in the jalapeños.
8 oz. tomatillos (4 medium), husks removed, coarsely chopped (1 1/2 cups)
1/3 cup coarsely chopped cilantro
1 small jalapeño chile, seeded and deveined if desired
1 garlic clove, halved
1/4 teaspoon salt
1 lb. flank steak (1 inch thick)
1 to 2 teaspoons Southwest seasoning*
1/2 cup crumbled queso seco or other Mexican cheese
1. Pulse tomatillos, cilantro, chile, garlic and salt in food processor until coarsely chopped. Place in small bowl, draining off some liquid if desired.
2. Heat grill. Sprinkle both sides of steak with Southwest seasoning. Grill, covered, over medium heat or coals 8 to 10 minutes for medium-rare, turning once. Remove steak. Cover loosely with foil; let stand 5 minutes. Thinly slice across the grain. Serve with salsa; sprinkle with cheese.
TIP *Make your own seasoning blend by combining 1 teaspoon chili powder, 1/4 teaspoon ground cumin, 1/4 teaspoon garlic salt and 1/4 teaspoon pepper.
4 servings
PER SERVING: 230 calories, 6.5 g total fat (2.5 g saturated fat), 36 g protein, 4.5 g carbohydrate, 90 mg cholesterol, 345 mg sodium, 1 g fiber

Balsamic Peppered Sirloin
Three ingredients, plus pan drippings, create a fabulously easy, great-tasting sauce for quick-cooking sirloin. Balsamic vinegar adds zing to the sauce and helps soften the taste of the pepper.
1 1/4 lb. beef top sirloin steak (1 inch thick), cut into 4 pieces
2 tablespoons cracked black pepper*
1 teaspoon coarse salt
1 1/2 tablespoons vegetable oil
1/2 cup lower-sodium chicken broth
1/4 cup balsamic vinegar
1 tablespoon unsalted butter
1. Pat steaks dry; coat both sides with pepper, pressing to adhere. Sprinkle with salt.
2. Heat large skillet over medium-high heat until hot. Add oil; heat until hot. Cook steaks 7 to 9 minutes for medium-rare, turning once. Remove steaks; cover loosely with foil. Let stand 5 minutes.
3. Meanwhile, add broth and vinegar to skillet; boil 2 minutes or until sauce is slightly reduced, stirring to scrape up any browned bits from bottom of skillet. Remove from heat; whisk in butter until melted. Serve over steaks.
TIP *Cracked black pepper can be found in the spice aisle of the grocery store. To crack your own, place whole peppercorns in heavy resealable plastic bag. Pound with flat side of meat mallet or side of knife until coarsely ground.
4 servings
PER SERVING: 260 calories, 12.5 g total fat (4 g saturated fat), 33 g protein, 2.5 g carbohydrate, 90 mg cholesterol, 505 mg sodium, .5 g fiber

Grilled Salmon and Noodle Salad

1 (1-lb.) salmon fillet
8 oz. buckwheat noodles, cooked, drained
4 1/2 cups packed torn fresh spinach (6 oz.)
1/4 cup sliced green onions
2 large seedless oranges, peeled, sliced, cut up

1 tablespoon grated orange peel
1/2 cup orange juice
3 tablespoons soy sauce
1 tablespoon lemon juice

1. Heat grill. Grill salmon skin-side down, covered, over medium heat or coals 8 to 12 minutes or until salmon just begins to flake, turning once if desired.

2. Combine all remaining salad ingredients in large bowl. Combine all dressing ingredients in small bowl. Pour dressing over salad; toss to coat.

3. Flake salmon; arrange over salad.

6 servings

PER SERVING: 280 calories, 5 g total fat (1.5 g saturated fat), 23.5 g protein, 38 g carbohydrate, 50 mg cholesterol, 710 mg sodium, 7 g fiber

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