Making Healthy and Smart Weeknight Dinners

The kids are back in school for the year, which means that daily routine of stressed weeknight big family dinners has returned too. Don’t resolve to take-out pizza or Chinese—you can make healthy and delicious meals on your George Foreman in practically no time. Just follow these steps to make your healthy weeknight dinners go smoothly.

#1 Make a week-long meal plan

Before the week even starts, try visualizing what you plan to do for the days ahead. During some time over the weekend, whether it is Saturday or Sunday, write down your meal ideas and then put the ingredients on your shopping list. Pick pre-cut meats like boneless skinless chicken breast, or pork chops and whole vegetables that can be quickly sliced and thrown on the grill. › Continue reading

Tenderloin Steaks with Grilled Mushrooms & Blue Cheese & Yukon Ranch Potatoes

A lower fat version of the traditional bacon wrapped fillet.

• 4 ounces fresh mushrooms, sliced (substitute 4 ounce can sliced mushrooms, drained)
• 1 strip turkey bacon, cut into 4 pieces
• 4 4 ounce beef tenderloin steaks
• salt and black pepper
• 4 teaspoons blue cheese, crumbled (substitute gorgonzola cheese)

Place the Steak Plate in the top of the grill and the Grilling Plate in the bottom.  Set the lock lever to the front, unlocked and sloped position. Set the temperature to High to allow the grill to preheat. When the green light goes off, the grill is preheated.

Place the mushrooms on the Grilling Plate and top with the bacon.  Cook for 8 minutes.  Check the mushrooms and bacon and continue cooking until the bacon is crisp and mushrooms are browned around the edges.  Remove with a heat-resistant plastic spatula, remove the bacon and reserve for another use.  Keep the mushrooms warm.

Remove any visible fat from the steaks and dust with salt and pepper to taste.  Place the filets in the grill and cook for 4 minutes.  Check the steaks and continue grilling according to your preference.  To serve, place each steak on an individual plate and top with 1 teaspoon of the crumbled cheese and grilled mushrooms.  Serves 4.

Yukon Ranch Potatoes

Savory aromas fill the air while grilling this delicious blend of peppers and potatoes, turning your kitchen into a mountain-top chuckwagon.

• 4 medium Yukon Gold potatoes
• ½ small red bell pepper, diced
• ½ small green bell pepper, diced
• ½ small yellow onion, diced
• 2 strips uncooked lean bacon, diced
• 3 teaspoons seasoned salt
• 1 tablespoon  fresh parsley, minced

Scrub the potatoes and cut into ¼ inch-thick cubes.  Place in a medium bowl along with the peppers, onion, bacon, seasoned salt and parsley and toss well to combine.

Place the Steak Plate in the top of the grill and the Grilling Plate in the bottom.  Set the lock lever to the back, locked and flat position.  Set the temperature to High to allow the grill to preheat. When the green light goes off, the grill is preheated.   Place the potato mixture on the Grilling Plate in a single layer and grill for 4 minutes. Use a heat-resistant plastic spatula to turn and stir the potatoes and cook for an additional 4 to 5 minutes.  Check the potatoes and continue cooking until tender and slightly browned.  Serves 4.

Calories: 412

Croissant French Toast with Warm Berries

Definitely a splurge!  The croissants are dipped in an almond egg batter, grilled to a delightful golden brown and topped with sweetened warm berries.  A dusting of powdered sugar finishes this beautiful presentation.

• ½ cup fresh raspberries
• ½ cup  fresh blueberries
• ½ cup fresh blackberries
• ¼ cup sugar
• ½ teaspoon vanilla extract
• 1 tablespoon cornstarch
• 2 tablespoons cold water
• ¾ cup liquid egg substitute
• ¼ cup lowfat milk
• ½ teaspoon almond extract
• 4 large croissants, halved lengthwise
• powdered sugar for dusting

In a small saucepan, combine the berries, sugar and vanilla extract and bring to a boil.  Stir and reduce the heat to low.  Whisk the cornstarch into the water until dissolved and add to the berries.  Simmer for 2 minutes while stirring constantly.  In a medium bowl, whisk the egg substitute, milk and almond extract and pour into a shallow pan or dish.

Place the Steak Plate in the top of the grill and the Grilling Plate in the bottom.  Set the lock lever to the back, locked and flat position.  Set the temperature to High to allow the grill to preheat.  When the green light goes off, the grill is preheated.  Quickly dip the croissant halves in the batter.  Do not soak the croissants because they are soft and may disintegrate.  Place the dipped croissants on the Grilling Plate and close the grill.  Cook for 3 minutes. Check the French toast and continue cooking, if necessary, until golden brown.  To serve, spoon the warm berries into the bottom half of a croissant and cover with the “top half.”  Dust with the powdered sugar. Serves 4.

Calories: 348

Breakfast Tacos

A southern breakfast staple, now found on breakfast tables in all parts of the country.  Vary the taco fillings to suit your own preferences and enjoy!

• 6 eggs
• 1 teaspoon salt
• 1 teaspoon black pepper

Choose 2 or more of the following ingredients:

• ¼ cup cooked lowfat sausage, crumbled
• ¼ cup cooked turkey bacon, crumbled
• 2 green onions, finely chopped
• ¼ cup canned green chiles, chopped
• ¼ cup white potatoes, cooked
• ¼ cup lowfat Monterey Jack cheese, grated
• ¼ cup lowfat longhorn cheddar cheese, grated
• ¼ cup prepared salsa
• 4 large nonfat flour tortillas
• 2 tablespoon lowfat margarine

In a medium bowl, whisk together the eggs with salt and pepper.  Add 2 or more ingredients from the additions list and whisk to blend.  Place the Steak Plate in the top of the grill and the Baking Pan in the bottom.  Set the lock lever to the back, locked and flat position.  Set the temperature to Medium and allow the grill to preheat.  When the green light goes off, the grill is preheated.

Place 2 tortillas in the grill at a time and heat for 40 seconds.  Transfer to a plate and cover with foil.  Repeat with the remaining tortillas.  Place the margarine in the grill, close the grill and let the margarine melt for 30 seconds.  Pour the eggs into the grill, close the grill and cook for 20 seconds.  Open the grill and scramble well.  Close the grill and cook for an additional 20 seconds or until done according to your preference.

Place equal portions of the eggs into the 4 warm tortillas and serve with additional salsa, if desired.  Serves 4.

Calories: 189

Caribbean Lamb with Mint Yogurt Sauce

These lamb patties are also excellent when stuffed into grilled pita bread and topped with the yogurt sauce. Serve with cooked Couscous (1/2 cup = 88 calories) & green salad = 55 calories

• 1 pound  ground lamb
• 2 tablespoons fresh parsley, finely minced
• 2 tablespoons red onion, finely minced
• 1 clove garlic, finely minced
• 1 tablespoon  ground allspice
• ½ teaspoon chile powder

In a medium bowl, combine the lamb with the parsley, onion, garlic, allspice and chile powder.  Shape the lamb mixture into 4 patties.

Place the Steak Plate in the top of the grill and the Grilling Plate in the bottom.  Set the lock lever to the front, unlocked and sloped position. Set the temperature to Medium to allow the grill to preheat. When the green light goes off, the grill is preheated.   Place the lamb patties on the Grilling Plate and grill for 6 minutes.  Check the lamb with the tip of a knife and continue cooking for 1 to 2 minutes, or according to your preference.  Serve with Mint Yogurt Sauce.  Serves 4.

Mint Yogurt Sauce

• ½ cup plain nonfat yogurt
• ½ cup  nonfat sour cream
• 2 teaspoons fresh lemon juice
• 1 tablespoon  clover honey
• 2 tablespoons fresh mint leaves, finely minced

In a small bowl combine the yogurt, sour cream, lemon juice, honey and mint leaves, mixing well to blend.  Cover and refrigerate until use.

Calories: 365