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Chipotle-Rubbed Flank Steak
- 1 teaspoon ground chipotle chile pepper
- 1 teaspoon paprika
- 1/4 teaspoon salt
- 1 pound flank steak — trimmed
- 1 teaspoon olive oil
- 2 tablespoons finely chopped shallots
- 1 garlic clove — finely chopped
- 1 teaspoon all-purpose flour
- 1 % low-fat milk
- 1 ounce crumbled Gorgonzola cheese
- 1 teaspoon butter
- 2 teaspoons chopped fresh flat-leaf parsley
- Preheat broiler to high.
- Combine first 3 ingredients. Sprinkle steak with chipotle mixture. Place on a broiler pan; broil 5 minutes on each side. Let stand 5 minutes. Cut thinly across grain.
- Heat oil in a saucepan over medium heat. Add shallots and garlic; cook 1 minute. Add flour; cook 30 seconds, stirring. Add milk; boil. Cook until reduced by half. Remove from heat; stir in cheese and remaining ingredients.
Chicken-and-Pasta Salad
- 1 1/2 cups chopped peeled cucumber
- 1 cup frozen green peas (thawed)
- 3/4 cup plain fat-free yogurt
- 1/3 cup chopped onion
- 1/4 cup light mayonnaise
- 2 tsp prepared mustard
- 1/2 tsp celery seeds
- 1/4 tsp salt
- 1/4 tsp pepper
- 4 cups chopped cooked chicken breast (about 1 pound)
- 1 cup cooked farfalle (about 1/2 cup uncooked bow tie pasta)
- Combine the first 9 ingredients in a medium bowl. Add the chopped cooked chicken and the cooked pasta, and toss mixture well. Cover salad and chill 1 hour.
Chile-Cheese Rice Burritos
- Cooking spray
- 1/2 cup shredded zucchini
- 1/2 cup thinly sliced green onions
- 1 cup hot cooked rice
- 1/4 cup shredded Monterey Jack cheese with jalapeño peppers — (1 ounce)
- 1 tablespoon canned chopped green chiles
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1/4 cup fat-free sour cream
- 2 8-inch flour tortillas
- 1/2 cup shredded iceberg lettuce
- 1/2 cup diced tomato
- 2 tablespoons bottled salsa
- Place a nonstick skillet coated with cooking spray over medium-high heat until hot. Add zucchini and onions; sauté 3 minutes or until tender. Stir in rice and the next 4 ingredients (rice through black pepper); cook 1 minute, stirring constantly. Remove from heat; stir in sour cream.
- Warm tortillas according to package directions. Spoon half of rice mixture down center of each tortilla. Top each with half of lettuce and tomato; roll up. Serve with salsa.
Chinese Slaw
- 4 cups shredded green cabbage
- 3/4 cup diagonally sliced green onions
- 1/2 cup shredded carrot
- 1/2 cup thinly sliced red bell pepper
- 2 Tbs low-sodium tamari or soy sauce
- 1 Tbs sesame seeds (toasted)
- 1 Tbs grated peeled fresh ginger
- 1 Tbs mirin (sweet rice wine)
- 1 Tbs rice vinegar
- 1 1/2 tsp dark sesame oil
- 2 tsp sugar
- Combine all ingredients in a large bowl. Let stand at least 15 minutes.
