How to Make Rib Eye Steaks with Fresh Tomato Tapenade

Sirloin steaks with fresh tomato tapenade

Makes 4 servings

Preparation time: 15 minutes

Cooking time: 9 to 14 minutes


2 boneless beef rib eye steaks, cut 1 inch thick (about 12 ounces each)

2 teaspoons coarsely ground black pepper

1 teaspoon coarse salt


1 cup cherry or grape tomatoes, halved

1 can (2 1/2 ounces) sliced ​​ripe olives, drained

1/4 cup chopped fresh basil

3 tablespoons grated parmesan

Squeeze the pepper evenly over both steaks. Place the steaks on the grill over medium coals covered in ashes. Grill, covered, 10 to 14 minutes (or 9 to 14 minutes on medium heat on a preheated gas grill) for medium-rare to medium-rare, turning occasionally.

During this time, Combine tapenade ingredients in a small bowl. Season the steaks with salt to taste. Cut each steak in half and top evenly with tapenade.

Per serving: 285 calories, 41 grams protein, 12 grams fat (37% calories from fat), 3.6 grams saturated fat, 5 grams carbs, 113 milligrams cholesterol, 799 milligrams sodium, 1 gram fibers.

Number of carbohydrates: 0.5.

Baked brown rice with broccoli and mushrooms

Makes 6 servings

Preparation time: 10 minutes

Cooking time: about 45 minutes, plus rice


1 cup chopped onions

1 cup thinly sliced ​​celery

3 cups fresh broccoli florets

1 package (8 ounces) sliced ​​cremini mushrooms

4 cups cooked brown rice

1 (10 3/4 ounces) condensed 98% fat free broccoli cheese soup

1 cup shredded 50% light cheddar cheese, divided

1 cup light sour cream

1 teaspoon coarse salt

1/2 teaspoon of pepper

Heat the oven at 400 degrees. Combine onions and celery; cover and microwave on High 4 minutes; drain. Pour into a large bowl. In same microwave safe dish, combine broccoli and mushrooms and microwave for 3 minutes; drain and add to a large bowl. Add cooked rice soup, 3/4 cup cheese, sour cream, salt and pepper in a bowl; mix well. Pour into a 9 x 13 inch baking dish lined with cooking spray. Bake 35 minutes; top with remaining cheese. Cook 3 minutes longer or until cheese is melted; serve hot.

Per serving: 331 calories, 14 grams protein, 13 grams fat (34% calories from fat), 5.8 grams saturated fat, 43 grams carbs, 33 milligrams cholesterol, 756 milligrams sodium, 5 grams fibers.

Number of carbohydrates: 3.

Chicken with nut curry

Makes 4 servings

Preparation time: 15 minutes; maceration time: 2 to 12 hours

Cooking time: about 10 minutes



1/4 cup low sodium soy sauce

1/4 cup dry red wine or dry sherry

2 teaspoons rapeseed oil

2 tablespoons of sugar

1 clove garlic, minced

1 tablespoon grated fresh ginger

1 to 1 1/4 pounds boneless, skinless chicken breasts


1/3 cup low-fat mayonnaise

1/3 cup fat-free yogurt

2 tablespoons fresh lemon juice

1 teaspoon curry powder

1 clove garlic, minced

Salt and pepper to taste

1/2 cup toasted walnuts

In a medium bowl, whisk together soy sauce, wine or sherry, oil, sugar, garlic and ginger until sugar is dissolved. Between two pieces of waxed paper, flatten the chicken to 1/2 inch thick. Place the chicken in a resealable plastic bag; pour the marinade over it. Expel the air and seal the bag. Gently massage the bag to evenly distribute the marinade. Put in a dish and refrigerate 2 to 12 hours. Remove chicken from marinade; reserve the marinade. Broil 6 inches heat 8 to 10 minutes, turning once, brushing with marinade several times; discard marinade. During this time, in a medium bowl, combine mayonnaise, yogurt, lemon juice, curry powder, garlic, salt and pepper to taste; stir in nuts. Serve the chicken with the sauce.

NOTE: To toast nuts: heat oven to 350 degrees. Spread walnuts on a flat baking sheet and bake 5 to 8 minutes or until golden brown.

Per serving: 291 calories, 28 grams protein, 15 grams fat (44% calories from fat), 1.6 grams saturated fat, 12 grams carbs, 73 milligrams cholesterol, 479 milligrams sodium, 1 gram fibers.

Number of carbohydrates: 1.

Double Bean Sloppy Joes

In a large nonstick skillet, combine 1 (15 or 16 oz) rinsed black-eyed peas and 1 (15 or 16 oz) pinto beans, 1 1/2 cup marinara sauce, 1 (14 1/2 oz) diced tomatoes (drained) , 1 cup finely chopped shredded carrots, 1 tablespoon Worcestershire sauce, 2 teaspoons red wine vinegar, and 1 1/2 teaspoons chili powder; bring to a boil. lower the temperature, partially cover skillet and simmer, stirring occasionally, 10 to 15 minutes or until carrots are tender. Spoon onto bottom halves of 4 toasted kaiser buns; add tops.

mexican salad

In a large nonstick skillet, cook 1/2 pound lean ground beef, 1/2 pound ground turkey breast and 1 chopped small onion for 8 to 10 minutes or until meat is no longer pink and onion is soft; drain well. Stir in 1 tbsp chili powder, 3/4 tsp cumin and 1/2 tsp garlic powder. Cook 2 to 3 minutes more.

During this time, combine 1/2 cup light ranch dressing, 3/4 tsp cumin and 1/8 tsp pepper sauce; mix well. To serve, place 5 cups of sliced ​​romaine lettuce on a serving platter. Garnish the romaine with 1 1/2 cups halved grape tomatoes, 1/2 cup canned rinsed reduced-sodium black beans and meat mixture. Sprinkle with 1/2 cup grated Pepper Jack cheese and chopped fresh cilantro to taste. Serve with warmed flour tortillas.

Reuben Quesadillas

Spread 2 tbsp light Thousand Island dressing on one side of 4 flour tortillas (10 inches). Spread 2 ounces thinly sliced ​​corned beef, 1/2 cup chilled rinsed and drained sauerkraut and 2 slices of Swiss cheese on half of each tortilla. Fold the tortillas over filling, pressing gently to seal. Heat a large nonstick skillet over medium heat; add quesadillas in batches and cook 2 to 3 minutes per side or until golden brown and cheese is melted. Cut into quarters and serve immediately with corn on the cob and a wedge of lettuce.

Dino S. Williams