jjohn
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Your weekend is a great power source. if you play it right, you come out of it recharged and ready for anything. Maybe you'll be a little sore, but that shows you made the most of your days off.
Even your weekend grilling can serve you well, come Monday. Just buy twice as much of whatever meat or fish you're grilling, and wrap up the extra after you've cooked it. This is power food that will remind you of the wonderful weekend and give you the muscle-repairing protein you need.
We're not talking "leftovers" here, sputtering back to reheated life in a microwave. Call it "repurposed surplus" brought back in a delicious new setting. Salmon steaks become spicy quesadillas; flank steak morphs into a Thai salad. You're firing up the grill anyway -- make the most of your effort.
Salmon Steak
Omega-3 - rich salmon steaks hold up well on the grill. Plus, since they're usually sliced to a uniform thickness, they cook evenly. Before you light the fire, coat the rack with cooking spray so the fish won't stick to it.
Today: Yosemite Salmon
What you'll need:
1 Tbsp smoked paprika
1 tsp black pepper
1 tsp salt
4 salmon steaks, or a full fillet cut into 3 1/2-ounce steaks
About 4 tsp honey
How to make it: Mix the spices together in a small bowl. Rub the mixture evenly over the salmon. Grill for 5 minutes per side, drizzling lightly with a squeeze from the honey bear (about 1 tsp per steak) just before they're done. Wrap two steaks and put them in the fridge for tomorrow.
Per serving: 190 calories, 23 grams (g) protein, 7 g carbohydrates, 7 g fat (1 g saturated), less than 1 g fiber, 630 milligrams (mg) sodium
Eat with: Grilled corn on the cob. Brush the ears lightly with olive oil and grill for about 10 minutes, turning frequently. Serve with a lime wedge.
Tomorrow: Salmon Quesadillas
What you'll need (per quesadilla):
2 8" whole-wheat tortillas
3/4 c shredded low-fat Cheddar or Monterey Jack cheese, divided
1 leftover salmon steak, flaked
1/2 c Mexicorn, drained
1/4 c chopped green onion
1/2 tsp red-pepper flakes
How to make it: Heat a cooking spray-coated nonstick skillet over medium heat. When it's hot, place the first tortilla in the skillet. Sprinkle on half of the cheese. Add remaining ingredients. Top with the remaining cheese and the second tortilla. Cook, pressing down occasionally with a spatula, for 6 to 8 minutes, or until the cheese melts and the tortilla starts to become crisp. Flip and cook for about 6 minutes more.
Per serving: 430 calories, 40 g protein, 53 g carbohydrates, 11 g fat (3 g saturated), 6 g fiber, 980 mg sodium
Eat with: Salsa
Flank Steak
Flank steak must be tender. Marinate it in a mixture that contains acidic liquid like citrus juice, vinegar, or wine. Don't overcook it--medium rare, max. Let it stand 5 minutes before you slice it, so the juices have time to settle into the meat. And last, slice it across the grain on a diagonal to further break down the meat's structure.
Today: Basic Balsamic Flank Steak
What you'll need:
1 whole flank steak (1 1/2 lb)
Marinade made with 2/3 c balsamic vinegar; 1 Tbsp black pepper; 2 cloves garlic, crushed
How to make it: Poke the meat with a fork to help the marinade penetrate. Mix the marinade in a large resealable bag, reserving 1/4 cup. Drop the steak into the bag and refrigerate it for up to 24 hours. Grill for 6 to 8 minutes per side (until medium rare). Brush with the reserved marinade before serving. Slice diagonally across the grain in thin slices. Reserve half the steak, unsliced, for tomorrow. Once it's cool, wrap it tightly in plastic wrap and refrigerate.
Per serving: 360 calories, 48 g protein, 8 g carbohydrates, 14 g fat (6 g saturated), 0 g fiber, 105 mg sodium
Eat with: Potato wedges. Quarter 2 potatoes lengthwise, coat with cooking spray, then sprinkle lightly with garlic powder and dried or fresh rosemary. Grill, turning occasionally, for 15 to 20 minutes or until tender.
Tomorrow: Thai Salad
What you'll need:
6 big handfuls mixed greens
1/2 red bell pepper and 1/4 red onion, both sliced in thin strips
1 1/2 Tbsp chopped fresh basil
3/4 lb leftover flank steak, sliced thin on the diagonal
Dressing made with (per salad) 2 Tbsp soy sauce; 2 tsp sesame oil; 2 small cloves garlic, crushed; pinch of red-pepper flakes
1 Tbsp chopped peanuts
How to make it: Mix together the greens, bell pepper, onion, and basil. Add the steak. Blend the dressing and drizzle over the salad. Top with peanuts. Makes 2 servings
Per serving: 471 calories, 53 g protein, 13 g carbohydrates, 22 g fat (7 g saturated), 5 g fiber, 676 mg sodium
Eat with: Whole-wheat pita chips. Stack 2 pitas and cut into 8 wedges. Spray wedges lightly with cooking spray and bake them at 350?F for about 10 minutes or until crisp.
Chicken Breasts
Shorten grilling time by pounding the chicken breasts to an even thickness before cooking. Put each breast between sheets of plastic wrap and, starting at the thickest point, pound the chicken with a tenderizer or the heel of your hand until the thick part is even with the thin part. Go ahead -- get some aggression out. The chicken's already dead.
Today: Beer-B-Q Chicken
What you'll need:
4 boneless, skinless chicken breasts
Marinade made with 1/2 can beer, 1/2 c low-sugar BBQ sauce (like Jim Beam), 1 tsp cayenne pepper
How to make it: Put the chicken in a resealable plastic bag with the marinade, setting aside 1/4 cup, and refrigerate overnight. Grill for about 12 to 15 minutes per side. Brush with the reserved marinade before serving. Wrap two chicken breasts and refrigerate.
Per serving: 180 calories, 27 g protein, 5 g carbohydrates, 3.5 g fat (1 g saturated), 1 g fiber, 105 mg sodium
Eat with: Summer squash. Slice zucchini and yellow squash. Toss in a small handful of slivered almonds. Steam until tender.
Tomorrow: Spicy Chicken Stew
What you'll need:
2 leftover chicken breasts, cubed or torn into thin strips
4 c low-sodium chicken broth
1 can diced, no-salt-added tomatoes, liquid included
1/4 c canned jalapeno peppers
1 small can corn, drained
3 cloves garlic, crushed
2 tsp cumin
1 Tbsp chili powder
1 tsp cocoa powder
How to make it: Put everything into a big pot, stir, bring to a boil, then reduce the heat and simmer for 20 minutes uncovered, stirring occasionally. Makes 2 servings
Per serving: 490 calories, 47 g protein, 66 g carbohydrates, 10 g fat (2.5 g saturated), 11 g fiber, 1,000 mg sodium
Eat with: Baked tortilla chips and guacamole: Peel and pit 3 avocados and mash along with 1 small onion, chopped; 2 Roma tomatoes, chopped; the juice of 1 lime; and 1 tsp salt.
Tuna Steaks
A restaurant chef barely touches a tuna steak to his grill, then serves it almost raw inside. For these recipes, it's okay to cook the tuna through to medium. Otherwise, the juices might soak right through your tortilla when the tuna reappears as a taco filling tomorrow.
Today: Mexcellent Tuna
What you'll need:
4 1''-thick tuna steaks
Marinade made with 1 c tequila, juice of 1 lime, 1/2 tsp cilantro
How to make it: Put the tuna in a resealable bag with the marinade, setting aside 1/4 cup, and refrigerate for 45 minutes. Grill for 4 to 5 minutes per side. Brush with the reserved marinade before serving. Refrigerate two steaks in plastic wrap for tomorrow.
Per serving: 290 calories, 34 g protein, 1 g carbohydrates, 1.5 g fat (0 g saturated), 0 g fiber, 55 mg sodium
Eat with: Mixed green salad
Tomorrow: Tuna Tacos
What you'll need (per taco):
Half a leftover tuna steak, cubed
Handful of bagged coleslaw mix
1 Tbsp chopped red onion
1 small corn tortilla
1 Tbsp sweet pickle relish, drained
1 Tbsp plain yogurt or mayonnaise
How to make it: Put the tuna into a microwave-safe bowl and zap for 2 minutes, stirring after 1 minute. Arrange the tuna, slaw, and onion on the tortilla. Top with the relish and yogurt or mayo.
Per serving (two tacos): 337 calories, 39 g protein, 36 g carbohydrates, 3 g fat (0 g saturated), 4 g fiber, 340 mg sodium
Eat with: Low-fat refried beans
Lamb
Lamb deserves a closer look. What beef is to America, lamb (and its grown-up counterpart, mutton) is to Greece, Morocco, New Zealand, and many other parts of the world. Think of the tender, flavorful meat as veal without the guilt.
Bonus: Lamb is a leading source of conjugated linoleic acid (CLA), a fatty acid that's been linked to successful weight loss. In fact, the only meat with more CLA is kangaroo, according to a recent Australian study.
Today: Baa Baa and Kebabs
What you'll need:
1 carton cherry tomatoes
1 carton whole button mushrooms
1 yellow or red bell pepper, chopped into large pieces
1 medium red onion, chopped into large chunks
1 Tbsp olive oil
1/2 tsp cumin
4 lamb chops (about 4 oz each)
Sauce made with 1 c plain low-fat yogurt; 1/3 English cucumber (the seedless kind), chopped; 2 tsp fresh or dried mint, chopped
How to make it: Alternate vegetables on four skewers. Brush them with olive oil and sprinkle lightly with cumin. Grill the kebabs and chops for 5 minutes per side (until the chops are medium rare). Use the sauce for dipping. Reserve two lamb chops and refrigerate for tomorrow.
Per serving: 355 calories, 27 g protein, 15 g carbohydrates, 21 g fat (8 g saturated), 2 g fiber, 125 mg sodium
Eat with: Couscous (it cooks really quickly)
Tomorrow: Sa-Lamb Bombay
What you'll need:
1 tsp olive oil
1 small onion, chopped
1/2 c canned, diced, no-salt-added tomatoes
2 leftover lamb chops, cut into small, bite-size pieces
1 c low-sodium chicken broth
1/4 c light coconut milk
1 tsp curry powder
1 tsp cilantro
1/2 tsp red-pepper flakes
1 1/2 Tbsp slivered almonds
How to make it: Heat the oil in a skillet. Add the onion and saut... over medium-low heat until soft (about 5 minutes), stirring occasionally. Add the tomatoes and lamb. Saute for 2 minutes. Add the chicken broth, coconut milk, spices, and almonds. Stir and bring to a boil. Cook uncovered, stirring occasionally, for 5 to 10 minutes or until the mixture is thick like gravy. Makes 2 servings
Per serving: 350 calories, 32 g protein, 10 g carbohydrates, 20 g fat (6 g saturated), 3 g fiber, 170 mg sodium
Eat with: Instant brown rice or mashed potatoes
Even your weekend grilling can serve you well, come Monday. Just buy twice as much of whatever meat or fish you're grilling, and wrap up the extra after you've cooked it. This is power food that will remind you of the wonderful weekend and give you the muscle-repairing protein you need.
We're not talking "leftovers" here, sputtering back to reheated life in a microwave. Call it "repurposed surplus" brought back in a delicious new setting. Salmon steaks become spicy quesadillas; flank steak morphs into a Thai salad. You're firing up the grill anyway -- make the most of your effort.
Salmon Steak
Omega-3 - rich salmon steaks hold up well on the grill. Plus, since they're usually sliced to a uniform thickness, they cook evenly. Before you light the fire, coat the rack with cooking spray so the fish won't stick to it.
Today: Yosemite Salmon
What you'll need:
1 Tbsp smoked paprika
1 tsp black pepper
1 tsp salt
4 salmon steaks, or a full fillet cut into 3 1/2-ounce steaks
About 4 tsp honey
How to make it: Mix the spices together in a small bowl. Rub the mixture evenly over the salmon. Grill for 5 minutes per side, drizzling lightly with a squeeze from the honey bear (about 1 tsp per steak) just before they're done. Wrap two steaks and put them in the fridge for tomorrow.
Per serving: 190 calories, 23 grams (g) protein, 7 g carbohydrates, 7 g fat (1 g saturated), less than 1 g fiber, 630 milligrams (mg) sodium
Eat with: Grilled corn on the cob. Brush the ears lightly with olive oil and grill for about 10 minutes, turning frequently. Serve with a lime wedge.
Tomorrow: Salmon Quesadillas
What you'll need (per quesadilla):
2 8" whole-wheat tortillas
3/4 c shredded low-fat Cheddar or Monterey Jack cheese, divided
1 leftover salmon steak, flaked
1/2 c Mexicorn, drained
1/4 c chopped green onion
1/2 tsp red-pepper flakes
How to make it: Heat a cooking spray-coated nonstick skillet over medium heat. When it's hot, place the first tortilla in the skillet. Sprinkle on half of the cheese. Add remaining ingredients. Top with the remaining cheese and the second tortilla. Cook, pressing down occasionally with a spatula, for 6 to 8 minutes, or until the cheese melts and the tortilla starts to become crisp. Flip and cook for about 6 minutes more.
Per serving: 430 calories, 40 g protein, 53 g carbohydrates, 11 g fat (3 g saturated), 6 g fiber, 980 mg sodium
Eat with: Salsa
Flank Steak
Flank steak must be tender. Marinate it in a mixture that contains acidic liquid like citrus juice, vinegar, or wine. Don't overcook it--medium rare, max. Let it stand 5 minutes before you slice it, so the juices have time to settle into the meat. And last, slice it across the grain on a diagonal to further break down the meat's structure.
Today: Basic Balsamic Flank Steak
What you'll need:
1 whole flank steak (1 1/2 lb)
Marinade made with 2/3 c balsamic vinegar; 1 Tbsp black pepper; 2 cloves garlic, crushed
How to make it: Poke the meat with a fork to help the marinade penetrate. Mix the marinade in a large resealable bag, reserving 1/4 cup. Drop the steak into the bag and refrigerate it for up to 24 hours. Grill for 6 to 8 minutes per side (until medium rare). Brush with the reserved marinade before serving. Slice diagonally across the grain in thin slices. Reserve half the steak, unsliced, for tomorrow. Once it's cool, wrap it tightly in plastic wrap and refrigerate.
Per serving: 360 calories, 48 g protein, 8 g carbohydrates, 14 g fat (6 g saturated), 0 g fiber, 105 mg sodium
Eat with: Potato wedges. Quarter 2 potatoes lengthwise, coat with cooking spray, then sprinkle lightly with garlic powder and dried or fresh rosemary. Grill, turning occasionally, for 15 to 20 minutes or until tender.
Tomorrow: Thai Salad
What you'll need:
6 big handfuls mixed greens
1/2 red bell pepper and 1/4 red onion, both sliced in thin strips
1 1/2 Tbsp chopped fresh basil
3/4 lb leftover flank steak, sliced thin on the diagonal
Dressing made with (per salad) 2 Tbsp soy sauce; 2 tsp sesame oil; 2 small cloves garlic, crushed; pinch of red-pepper flakes
1 Tbsp chopped peanuts
How to make it: Mix together the greens, bell pepper, onion, and basil. Add the steak. Blend the dressing and drizzle over the salad. Top with peanuts. Makes 2 servings
Per serving: 471 calories, 53 g protein, 13 g carbohydrates, 22 g fat (7 g saturated), 5 g fiber, 676 mg sodium
Eat with: Whole-wheat pita chips. Stack 2 pitas and cut into 8 wedges. Spray wedges lightly with cooking spray and bake them at 350?F for about 10 minutes or until crisp.
Chicken Breasts
Shorten grilling time by pounding the chicken breasts to an even thickness before cooking. Put each breast between sheets of plastic wrap and, starting at the thickest point, pound the chicken with a tenderizer or the heel of your hand until the thick part is even with the thin part. Go ahead -- get some aggression out. The chicken's already dead.
Today: Beer-B-Q Chicken
What you'll need:
4 boneless, skinless chicken breasts
Marinade made with 1/2 can beer, 1/2 c low-sugar BBQ sauce (like Jim Beam), 1 tsp cayenne pepper
How to make it: Put the chicken in a resealable plastic bag with the marinade, setting aside 1/4 cup, and refrigerate overnight. Grill for about 12 to 15 minutes per side. Brush with the reserved marinade before serving. Wrap two chicken breasts and refrigerate.
Per serving: 180 calories, 27 g protein, 5 g carbohydrates, 3.5 g fat (1 g saturated), 1 g fiber, 105 mg sodium
Eat with: Summer squash. Slice zucchini and yellow squash. Toss in a small handful of slivered almonds. Steam until tender.
Tomorrow: Spicy Chicken Stew
What you'll need:
2 leftover chicken breasts, cubed or torn into thin strips
4 c low-sodium chicken broth
1 can diced, no-salt-added tomatoes, liquid included
1/4 c canned jalapeno peppers
1 small can corn, drained
3 cloves garlic, crushed
2 tsp cumin
1 Tbsp chili powder
1 tsp cocoa powder
How to make it: Put everything into a big pot, stir, bring to a boil, then reduce the heat and simmer for 20 minutes uncovered, stirring occasionally. Makes 2 servings
Per serving: 490 calories, 47 g protein, 66 g carbohydrates, 10 g fat (2.5 g saturated), 11 g fiber, 1,000 mg sodium
Eat with: Baked tortilla chips and guacamole: Peel and pit 3 avocados and mash along with 1 small onion, chopped; 2 Roma tomatoes, chopped; the juice of 1 lime; and 1 tsp salt.
Tuna Steaks
A restaurant chef barely touches a tuna steak to his grill, then serves it almost raw inside. For these recipes, it's okay to cook the tuna through to medium. Otherwise, the juices might soak right through your tortilla when the tuna reappears as a taco filling tomorrow.
Today: Mexcellent Tuna
What you'll need:
4 1''-thick tuna steaks
Marinade made with 1 c tequila, juice of 1 lime, 1/2 tsp cilantro
How to make it: Put the tuna in a resealable bag with the marinade, setting aside 1/4 cup, and refrigerate for 45 minutes. Grill for 4 to 5 minutes per side. Brush with the reserved marinade before serving. Refrigerate two steaks in plastic wrap for tomorrow.
Per serving: 290 calories, 34 g protein, 1 g carbohydrates, 1.5 g fat (0 g saturated), 0 g fiber, 55 mg sodium
Eat with: Mixed green salad
Tomorrow: Tuna Tacos
What you'll need (per taco):
Half a leftover tuna steak, cubed
Handful of bagged coleslaw mix
1 Tbsp chopped red onion
1 small corn tortilla
1 Tbsp sweet pickle relish, drained
1 Tbsp plain yogurt or mayonnaise
How to make it: Put the tuna into a microwave-safe bowl and zap for 2 minutes, stirring after 1 minute. Arrange the tuna, slaw, and onion on the tortilla. Top with the relish and yogurt or mayo.
Per serving (two tacos): 337 calories, 39 g protein, 36 g carbohydrates, 3 g fat (0 g saturated), 4 g fiber, 340 mg sodium
Eat with: Low-fat refried beans
Lamb
Lamb deserves a closer look. What beef is to America, lamb (and its grown-up counterpart, mutton) is to Greece, Morocco, New Zealand, and many other parts of the world. Think of the tender, flavorful meat as veal without the guilt.
Bonus: Lamb is a leading source of conjugated linoleic acid (CLA), a fatty acid that's been linked to successful weight loss. In fact, the only meat with more CLA is kangaroo, according to a recent Australian study.
Today: Baa Baa and Kebabs
What you'll need:
1 carton cherry tomatoes
1 carton whole button mushrooms
1 yellow or red bell pepper, chopped into large pieces
1 medium red onion, chopped into large chunks
1 Tbsp olive oil
1/2 tsp cumin
4 lamb chops (about 4 oz each)
Sauce made with 1 c plain low-fat yogurt; 1/3 English cucumber (the seedless kind), chopped; 2 tsp fresh or dried mint, chopped
How to make it: Alternate vegetables on four skewers. Brush them with olive oil and sprinkle lightly with cumin. Grill the kebabs and chops for 5 minutes per side (until the chops are medium rare). Use the sauce for dipping. Reserve two lamb chops and refrigerate for tomorrow.
Per serving: 355 calories, 27 g protein, 15 g carbohydrates, 21 g fat (8 g saturated), 2 g fiber, 125 mg sodium
Eat with: Couscous (it cooks really quickly)
Tomorrow: Sa-Lamb Bombay
What you'll need:
1 tsp olive oil
1 small onion, chopped
1/2 c canned, diced, no-salt-added tomatoes
2 leftover lamb chops, cut into small, bite-size pieces
1 c low-sodium chicken broth
1/4 c light coconut milk
1 tsp curry powder
1 tsp cilantro
1/2 tsp red-pepper flakes
1 1/2 Tbsp slivered almonds
How to make it: Heat the oil in a skillet. Add the onion and saut... over medium-low heat until soft (about 5 minutes), stirring occasionally. Add the tomatoes and lamb. Saute for 2 minutes. Add the chicken broth, coconut milk, spices, and almonds. Stir and bring to a boil. Cook uncovered, stirring occasionally, for 5 to 10 minutes or until the mixture is thick like gravy. Makes 2 servings
Per serving: 350 calories, 32 g protein, 10 g carbohydrates, 20 g fat (6 g saturated), 3 g fiber, 170 mg sodium
Eat with: Instant brown rice or mashed potatoes
