Menu Planner: Garden herb strip steaks make a delicious meal in any season

Steaks from strips of garden herbs

Makes 4 servings

Preparation time: 15 minutes

Cooking time: 11 to 15 minutes

INGREDIENTS

Seasoning:

2 tablespoons of chopped fresh thyme

1 tablespoon chopped fresh oregano

2 teaspoons of freshly grated lemon zest

3 garlic cloves, chopped

1/4 teaspoon pepper

Steaks:

2 boneless beef steaks, cut to 1 inch thick (about 10 ounces each)

Coarse salt to taste

Mix the seasoning ingredients in a small bowl; reserve 2 teaspoons for garnish. Press remaining seasoning evenly over beef steaks. Place steaks on a wire rack over medium coals covered with ash. Grill, covered, 11 to 14 minutes (over medium heat on a preheated gas grill, 11 to 15 minutes) for medium rare (145 degrees) to medium (160 degrees) cooking, turning occasionally. Cut the steaks into slices. Sprinkle with reserved seasoning and salt, to taste.

Per portion: 202 calories, 29 grams of protein, 8 grams of fat (38% of calories from fat), 3.4 grams of saturated fat, no carbohydrates, 90 milligrams of cholesterol, 61 milligrams of sodium, no fiber.

Number of carbohydrates: 0.

cuban beans

Makes 4 servings

Preparation time: less than 10 minutes

Cooking time: less than 15 minutes

INGREDIENTS

2 teaspoons of canola oil

4 garlic cloves, chopped

2 cans (15 ounces) reduced sodium black beans, rinsed

1 cup of water

1 1/2 teaspoons of cumin

1 teaspoon of dried oregano

1 teaspoon of smoked or regular paprika

1/4 teaspoon pepper

1 pound frozen sautéed peppers with onion

Heating the oil in a large nonstick skillet over medium heat. Add the garlic; cook for 30 seconds. Incorporate the rest of the ingredients. To boil; cover and reduce heat. Cook 10 minutes until the vegetables are tender and the flavors have combined.

Per portion: 232 calories, 12 grams of protein, 3 grams of fat (9% of calories from fat), 0.2 grams of saturated fat, 45 grams of carbohydrates, cholesterol free, 217 milligrams of sodium, 15 grams of fiber.

Number of carbohydrates: 3.

Chicken with potatoes, carrots and pearl onions

Makes 6 servings

Preparation time: 15 minutes

Cooking time: 6 to 7 hours on low

INGREDIENTS

8 boneless, skinless chicken thighs (about 2 1/2 pounds), well trimmed

2 teaspoons of Provence herbs

1/2 teaspoon garlic powder

1/2 teaspoon freshly ground black pepper

1 1/2 to 2 pounds halved, small red potatoes

1 cup frozen pearl onions

1 cup of baby carrots

8 ounces of sliced ​​crimini mushrooms

3/4 cup unsalted chicken broth

Rub the chicken with Provence herbs, garlic powder and pepper. Place chicken in 4 quart or larger slow cooker. Garnish with the potatoes, onions, carrots and mushrooms. Pour the broth over everything. Cover and cook over low heat for 6 to 7 hours or until the chicken is at 165 degrees and the vegetables are tender.

Per portion: 331 calories, 31 grams of protein, 11 grams of fat (30% of calories from fat), 3.0 grams of saturated fat, 27 grams of carbohydrate, 96 milligrams of cholesterol, 130 milligrams of sodium, 3 grams of fibers.

Number of carbohydrates: 2.

Roast lamb

Serve it with couscous and raisins (add a few raisins when you boil the water for the couscous) and baked artichokes: heat the oven to 375 degrees. Coat a pie plate with cooking spray. Drain, cut into quarters and pat dry artichokes cut into quarters in 2 14-ounce cans. Place on a plate; sprinkle with 1 tablespoon of lemon juice. In a small bowl, combine 3 tablespoons of chopped walnuts, 2 tablespoons of Parmesan, 1 teaspoon of Italian seasoning, 1 minced garlic clove and 1 teaspoon of olive oil. Sprinkle the mixture over the artichokes. Bake for 15 minutes or until golden brown.

Barbecue lamb pita pizza

Heat oven at 400 degrees. In a bowl, combine 2 cups finely chopped leftover cooked lamb, 1 cup barbecue sauce and 1/4 teaspoon cayenne pepper. Divide and spread mixture over 4 whole grain pita breads (5 to 7 inches); top each pita with 1/2 slice of pineapple and grated provolone cheese. Cook until hot and the cheese is melted. Cut each pita into quarters.

Mexican burritos

Heat 1 teaspoon canola oil in a medium skillet over medium heat. Add 1/2 cup finely chopped onion; cook 3 minutes or until tender. Stir in 2 cups cubed chicken or turkey breast, 1 packet of Less Sodium Taco Seasoning and 1/2 cup of salsa. To boil. Cook for 2 minutes, stirring occasionally. Stir in 1/2 cup grated 50% light cheddar cheese and 1 cup leftover cooked rice. Divide the mixture among 8 heated whole grain tortillas (8 inches). Roll to close. Top with shredded lettuce and more salsa. Serve with reduced sodium pinto beans and carrot sticks.

Dino S. Williams