Grilled Flank Steak with Black Beans and Corn and Tomatoes

PREP 5 MIN COOK 25 MIN SERVES 6

1 1/2 lb Flank Steak
1/2 tsp cumin
2 garlic cloves, crushed
1/2 tsp kosher salt
fresh cracked pepper to taste

For the back bean, corn and tomatoes:
3 Tbsp red onion, minced
1 tsp olive oil
1/4 cup fresh squeezed lime juice
2 medium vine ripe tomatoes, diced
1 cup canned black beans, drained and rinsed
1 cup frozen corn kernels (fresh is fine)
2 Tbsp finely minced cilantro
kosher salt and fresh pepper to taste

1. Season steak with the crushed garlic, cumin, salt and pepper and set aside 5-10 minutes.

2. Combine red onions, olive oil, lime juice, salt and pepper in a medium bowl and set aside a few minutes. Add tomatoes, black beans, corn, cilantro and set aside.

3. Heat a clean lightly greased indoor or outdoor grill on high heat. Grill steak on high heat, 6-8 minutes on each side or until your desired degree of doneness. Let the meat rest about 5 minutes before slicing. Slice the beef into thin slices across the grain, place on a platter and top with corn, black bean and tomato salad.

PER SERVING (3 oz steak plus salad): CAL 249.8, FAT 9.4g, PROT 25.6g, CARBS 8.9g, FIB 2.3g, SUGAR 2.4g, SOD 385 mg
Old Points: 5
PointsPlus Value: 6

Another great recipe! Fairly easy to make and absolutely delicious. This was actually something a little different for us to try considering it was a main course meal on its own - with no side-dish. Typically my spouse likes to have side-dishes (such as potatoes or rice or... something else) - however we decided to try this out as is and... it was great! And filling too!

Tex-Mex Cobb Salad

Prep 15 min Cook - min Serves 8

1 (10 oz) package torn romaine lettuce
1 cup frozen corn, thawed
1 large tomato, chopped
1/2 of a 9 oz. pkg. of any Deli Fresh Shaved Smoked Turkey Breast, coarsely chopped

1 (15 oz) can no salt black beans, rinsed
1 cup 2% shredded sharp Cheddar cheese
1/2 cup chopped red onions
1/2 cup Light Ranch salad dressing
1/2 cup thick, chunky salsa

1. Cover a platter with lettuce and top with next 6 ingredents (corn, tomato, turkey, black beans, cheese, and onions).
2. Mix together the ressing and salsa. Drizzle over salad just before serving.

Per Serving: (1-1/2 cups) Cal 180, Carbs 21g, Fat 6g, Fib 5g, Prot 11g
Points Plus Value: 4

This was quick and easy. We had this as a supper summertime meal - would also be great as an afternoon salad!

Pot-Luck Pasta Salad

PREP 30 MIN COOK:  15 MIN SERVES 12

4 oz uncooked whole-wheat pasta, corkscrew shape (about 1 1/2 cups)
4 oz uncooked whole-wheat pasta, macaroni shape (about 1 1/2 cups)
1/3 cup olive oil, extra virgin
1/4 cup fresh lemon juice
1 tsp dried oregano
1 Tbsp Dijon mustard
1/2 tsp table salt
1/4 tsp black pepper
2 clove(s) (medium) garlic clove(s), minced
2 1/2 oz olives, canned, sliced black (about 10 medium olives)
1 medium green pepper, chopped (about 1 cup)
1 medium sweet red pepper, chopped (about 1 cup)
3/4 cup grape tomatoes, or other small tomatoes, halved (about 10 tomatoes)
1 medium yellow summer squash, halved lengthwise and sliced (about 1/2 cup)
1 medium zucchini, halved lengthwise and sliced (about 1/2 cup)
1 cup frozen green peas, thawed


1. Cook pasta according to package directions; drain. Rinse pasta with cold water; drain again and set aside.


2. Meanwhile in a small bowl, prepare salad dressing by mixing together oil, lemon juice, oregano, mustard, salt, black pepper and garlic; set aside until ready to use.

3. In a large bowl, combine cooked pasta with vegetables; pour in dressing and toss thoroughly coat. Cover and chill about 2 hours.

PER SERVING: (1 CUP)
PointsPlus Value: 4
Sorry this recipe didn't come with detailed nutritional information. If at some point I figure it out, or someone shares it with me - I'll update the details then, otherwise this is all I've got - PointsPlus value.

This was a great and fairly easy recipe to make. Everyone had some tonight and everyone enjoyed it! It is indeed a make again recipe and earned it's title! 

Italian Pasta Salad

PREP 5 MIN COOK 5 MIN SERVES 6

4-ounce tricolor rotini (corkscew) pasta, uncooked
3/4 cup (3-ounce) cubed part-skim mozzarella cheese
1/2 cup sliced zucchini
1/4 cup chopped, seeded tomato
3 Tbsp fat-free Italian dressing
2 Tbsp white wine vinegar
3/4 tsp minced garlic
1/2 tsp granulated sugar substitute (such as Splenda) 
1/2 tsp Dijon mustard
1/4 tsp pepper


1. Cook pasta according to package directions, omitting salt and fat. Drain; rinse with cold water, and drain. Add cheese, zucchini, and tomato, tossing gently.

2. Combine Italian dressing and remaining 5 ingredients, stirring well with a wire whisk.

3. Add vinegar mixture to pasta, mixture, and toss gently. Cover and chill 1 hr.
Toss gently before serving.

PER SERVING (1/2 CUP): 108 CAL, 2.6 G FAT, 0.9 G FIB, 8.2 MG CHOL, 5.8 PROT, 162 MG SOD, 14.9 G CARB
PointsPlus Value: 3


This was somewhat a little different at first (to the taste-buds) but overall it's was very good. We used this salad as a side-dish to our supper meal (BBQ Chicken - on the grill) which was a delicious combination. 
You'll notice from our picture we didn't cubed the cheese, but shredded it instead. (Just because we're so used to shred cheese all the time... lol... next time we'll try the cubed version!)


So yes - this is one we will probably make again! :-)

Broccoli Bacon Salad

PREP 20 MIN COOK 0 MIN SERVES 6

1 clove garlic, minced
1/4 cup low-fat mayonnaise
1/4 cup reduced-fat sour cream
2 tsp cider vinegar
1 tsp sugar
4 cups finely chopped broccoli crowns
1 (8-ounce) can sliced water chestnuts, rinsed and chopped
3 slices cooked bacon, crumbled
3 Tbsp dried cranberries
Freshly ground pepper, to taste


Whisk garlic, mayonnaise, sour cream, vinegar and sugar in a large bowl.
Add broccoli, water chestnuts, bacon, cranberries and pepper; stir to coat with the dressing.

PER SERVING (1 CUP): 89 CAL, 4 G FAT 8 MG CHOL, 12 G CARB, 1 G SUGAR, 4 G PROT, 3 G FIBER, 200 MG SOD
PointsPlus Value: 2


Again another great recipe. I brought this to a pot-luck supper and it was a hit. 
To save on time, I used "Real-Bacon Bits" from the package - instead of cooking bacon from scratch.
Saves on time and on kitchen clean-up!

Caesar Salad

PREP  2 MIN COOK 0 MIN SERVES 1

1 1/2 ~ 2 cups of romaine lettuce, chopped

10 Toasted croutons, non-flavoured

1/2 tsp simulated bacon bits

2 Tbsp calorie wise creamy caesar dressing

Add romaine lettuce in a medium meal-size bowl/dish. 

Add dressing, croutons, and simulated bacon bits.

Enjoy!

PointsPlus Value: 4 

Santa Fe - Style Roasted Chicken Salad

PREP 20 MIN SERVES 6

3 Tbsp lime juice
2 Tbsp taco sauce
2 Tbsp olive oil
2 Tbsp sliced pickled jalapeño pepper, drained and chopped
1 tsp ground cumin
3/4 tsp salt
3 cups sliced deli roast chicken breast
3 cups mixed baby salad greens
1 cup halved grape tomatoes
4 scallions (green onions), chopped
1/2 cup chopped fresh cilantro


Whisk together the lime juice, taco sauce, oil, jalapeño, cumin, and salt in a serving bowl.
Add the remaining ingredients and gently toss to coat evenly.

PER SERVING (GENEROUS 1 CUP): 175 CAL, 7 G FAT, 1 G SAT FAT, 0 G TRANS FAT, 60 MG CHOL, 391 MG SOD, 4 G CARB, 1 G FIB, 23 G PROT, 61 MG CALC.
PointsPlus Value: 4


This salad's got a 'kick'! Deliciously spicy and super-quick and easy to make!

Lebanese Chicken-Pita Salad

PREP  15 MIN COOK 5 MIN SERVES 4

1 lb thin-sliced chicken breast, cut into bite-size pieces
1/2 tsp salt
1/4 tsp black pepper
3 (6-inch) whole-wheat pita breads, toasted
12 cherry tomatoes, halved
1 cucumber, peeled, halved, seeded, and chopped
2 scallions (green onions), sliced
1/4 cup lightly packed chopped fresh mint
1/4 cup lightly packed chopped fresh cilantro
3 Tbsp lemon juice
2 tsp olive oil
1 tsp ground cumin


1. Sprinkle the chicken with 1/4 tsp of the salt and 1/8 tsp of the pepper.
Spray a large nonstick skillet with nonstick spray and set over medium-high heat.
Add the chicken and cook, stirring, until cooked through, about 5 minutes;
transfer to a serving bowl. Set aside.

2. Tear the pitas into 1-inch pieces and add to the bowl along with the tomatoes, cucumbers, scallions, mint, cilantro, lemon juice, oil, cumin, and the remaining 1/4 tsp salt and the 1/8 tsp pepper.
Toss to mix well.

PER SERVING (ABOUT 2 CUPS): 292 CAL, 7 G FAT, 2 G SAT FAT, 0 G TRANS FAT, 68 MG CHOL, 583 MG SOD, 27 G CARB, 4 G FIB, 30 G PROT, 47 MG CALC.
PointsPlus Value: 7


Time Saver: Instead of cooking the chicken in step 1, use a 10-ounce package of sliced grilled chicken breast.


Well this was different but delicious! I (forgot) to toast the pita but it still was great! I didn't know what to expect out of this recipe and when I initially made it - I grabbed it out of a recipe book without a picture so I didn't even know what it would look like. 

It was hit with all who were able to enjoy it! ...cause it went fast! :-)
Simple, delicious, filling and quick & easy to make!


[Update May 3, 2011]: Just wanted to add - I've made this recipe about 3-4 times since it's introduction to our family, cause it's really simple to make and enjoyed by everyone. Plus as a bonus, if you make a recipe that calls for pitas and then you are left with remaining pitas this is a get way to get rid of your pitas quick and easy!

Warm White Bean Salad

PREP  20 MIN COOK  1 HR 20 MIN SERVES  4

Soak 1 1/3 cup picked over and rinsed dried small white beans according to package directions. 

Drain beans; transfer to pot.

Add enough cold water to cover beans by 2 inches; bring to boil.

Reduce heat and simmer until beans are tender, about 1 hour.

Meanwhile, whisk juice and grated zest of 1 small lemon;

1 Tbsp extra-virgin olive oil; 

1 garlic clove, crushed through press;

3/4 tsp salt, and 1/4 tsp black pepper in large bowl.

Stir in 1 cup chopped flat-leaf parsley, 

1 diced plum tomato, and 1 diced celery rib with leaves.

Drain beans in colander; let cool slightly, about 15 minutes.

Add beans to parsley mixture; toss to coat.

Serve warm or at room temperature. 

PER SERVING (GENEROUS 1 CUP): PointsPlus value: 7

Now I enjoy a bean salad once-in-a-while however I wanted "more" out of this - 

so we opted to add some green, red, orange and yellow peppers, to taste. I also cut 1/2 of a red onion to insert that little-bit of zang-needed. 

Voilà - c'est beautiful! New colourful "Warm White Bean Salad" à-la-moi!

[Update: April 30, 2011]: Just wanted to add that this salad is indeed better warmed-up. Typically I'm used to eating bean salads cold, and had originally had this one cold. But then I decided to warm it up and wow what a change in flavour! Great salad!