A yummy, kid-friendly meal and 6 more quick, healthy recipes for the whole family
Grilled Sirloin Steak with Herb Sauce
Prep time: 10 minutes
Cooking time: 10 minutes
1½ lb sirloin steak (1 inch thick)
1½ Tbsp steak rub (your fave)
½ cup fresh parsley
½ cup olive oil
1½ tsp red-wine vinegar
1 tsp dried oregano
1 clove garlic, minced
½ tsp salt
Pinch black pepper
1. Spray grill or broiler pan with cooking spray, then preheat. Sprinkle both sides of the steak with the rub.
2. In a blender, combine the parsley, olive oil, vinegar, oregano, garlic, salt, and pepper. Blend until mixture is thick and smooth. (It will keep for at least a week in the fridge.)
3. Place steak on grill for about 5 minutes. Flip and cook on the other side until it reaches desired doneness (make a small incision in the meat to check).
4. Let the steak rest for about 10 minutes, then slice in thin strips across the grain. Serve it with the sauce for dipping or drizzling.
PER SERVING: 453 calories, 33 g fat (6 g saturated), 613 mg sodium, 64 mg cholesterol
Quickie-side suggestions: Serve with a bag of green salad, french fries (sprinkle with Italian seasoning after baking), or mashed potatoes (the instant kind take 5 minutes). Steamed broccoli or fresh spinach sautéed in a little olive oil also goes great with steak!
PREP TIME: 5 minutes
ROASTING TIME: About 15 minutes
2 garlic cloves, peeled and minced
2 tsp soy sauce
2 tsp Dijon mustard
2 tsp honey
1¼ lb salmon fillet
1 Tbsp black sesame seeds
1. Preheat the oven to 400°F. Line a baking pan with foil. Coat with spray.
2. In a small bowl, stir together garlic, soy sauce, Dijon mustard, and honey.
3. Slice salmon into four pieces, then place in the pan skin side down. Prick the surface with a fork. Spread honey-mustard mixture over the top of the fish, then sprinkle with sesame seeds.
4. Place the pan on the middle rack of the oven, and bake for 10 to 20 minutes, until the fish flakes evenly when pierced with a fork. The total cooking time will depend upon thickness.
PER SERVING: 209 calories, 7 g fat (1 g saturated), 321 mg sodium, 81 mg cholesterol
Quickie-side suggestions: Salmon pairs well with quick-cooking brown rice and asparagus or green beans.