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" Monday Dinner Beef and Broccoli Stir-fry with Apple-Sesame Salad Prep time: 30 minutes  12 ounces trimmed lean steak  2 cloves garlic, crushed  Dash of chili oil  1/2-inch piece of ginger, grated  1/2 teaspoon Chinese five-spice powder  3 tablespoons soy sauce  2 tablespoons olive oil  1/2 pound broccoli florets  1/4 cup beef broth  Juice and grated zest of 1 orange  2 teaspoons cornstarch  4 teaspoons water  2 cups steamed rice (from 2/3 cup raw regular rice or 1 cup instant)   1/4 cup thin carrot strips  2 tablespoons chopped fresh cilantro Cut steak into thin strips and place it in a shallow bowl. Add the garlic, chili oil, ginger, Chinese five-spice powder, and 2 tablespoons of the soy sauce. Stir to coat the meat. Cover the bowl and place in the refrigerator to marinate for at least 2 hours. While the meat is marinating, start the Apple-Sesame Salad (recipe follows).   Heat 1 tablespoon of the olive oil in a wok or large skillet over medium heat. Add the broccoli and stir-fry for 4 to 5 minutes. Remove with a slotted spoon and set aside. Add remaining tablespoon of olive oil to the wok and heat medium high. Add the marinated steak and stir-fry for 2 to 3 minutes, until brown and seared. Return the broccoli to the wok and add the remaining tablespoon of soy sauce, the beef broth, and the orange juice. Blend the cornstarch and water in a small bowl. Bring the mixture in the wok to a boil and add the cornstarch slurry, stirring until the sauce is thick and clear. Cook for 1 minute more.  Put 1/2 cup of rice on each serving plate and top with the meat, broccoli, and sauce. Garnish with carrot strips. Sprinkle with the orange zest and the cilantro. Serve with a side of Apple-Sesame Salad.  Apple-Sesame Salad 2 cups fresh bean sprouts 1 1/2 tablespoons fresh mint, chopped 3 tablespoons fresh lime juice 1/2 teaspoons mild chili powder 1 teaspoon sugar substitute 1/2 teaspoon salt 3 stalks celery, cut in 1-inch pieces 1 large red bell pepper, cut in small pieces 1 large Granny Smith apple, cored and cut in small chunks 2 tablespoons toasted sesame seeds Soak the bean sprouts in ice water for 10 to 15 minutes; clean and drain. (They should be fresh and crunchy.) Place them in a large serving bowl and keep refrigerated.  For the dressing, combine the mint, lime juice, chili powder, sugar substitute, and salt in a small bowl and mix thoroughly. Set aside.  Add the celery, peppers, and apples to the bean sprouts and mix gently. Just before serving, pour the dressing over the salad and toss well to mix. Sprinkle with the sesame seeds. Vegetable Enchiladas Prep time: 55 minutes Sauce: 1 1/4 cups canned tomatoes, strained  1 shallot, chopped  1 clove garlic, crushed  1 1/4 cups vegetable stock  1 teaspoon chili powder Filling: 1/4 pound fresh spinach  2 tablespoons olive oil  1/4 cup peas, thawed if frozen  1/2 cup red bell pepper, diced  1/2 cup carrot, peeled and diced  1/2 sliced leek (white part only), thoroughly washed and trimmed in quarter-inch rounds   2 cloves garlic, crushed  1 small fresh red chile, chopped  Salt and pepper  4 tortillas  6 ounces shredded Cheddar cheese (about 1 1/2 cups)  Combine all the sauce ingredients in a small, heavy saucepan. Bring to a boil, stirring constantly. Lower heat to medium and cook about 20 minutes until thick, stirring occasionally. While the sauce is cooking, bring a pot of water to a boil. Add the spinach and cook 1 minute. Drain thoroughly and let cool, then chop coarsely. Preheat the oven to 350 degrees. Heat the oil in a skillet over medium heat. Add the peas, bell pepper, carrot, leek, garlic, and chile. Cook for 3 to 4 minutes, stirring briskly. Do not let the vegetables brown. Stir in the spinach and season with salt and pepper. Spoon one quarter of the filling in the center of each of the tortillas; roll up and place seam-side down in a single layer in a shallow baking dish. Pour the sauce over and sprinkle with the cheese. Bake about 25 minutes. Serve with the salad of your choice (remember to use low-fat or nonfat dressing!). Salmon Steaks with Lime Butter and Asparagus Rice Prep time: 20 minutes  4 teaspoons butter, at room temperature  1 tablespoon fresh cilantro, chopped  1 teaspoon lime zest, finely grated  1 1/2 teaspoons fresh lime juice  Salt and pepper  4 salmon steaks (3 ounces each) with skin and bones removed  1 teaspoon crushed fennel  In a small bowl, thoroughly combine the butter, cilantro, lime zest and juice, and salt and pepper to make the lime butter. Roll into a log (the diameter of a silver dollar) using waxed paper, and refrigerate.  Preheat the broiler. Season the salmon steaks with crushed fennel. Broil the salmon steaks for 5 minutes on each side, until opaque and flaky. While the salmon is cooking, make the Asparagus Rice (recipe follows). Slice the lime butter into 4 portions. Place 1 portion on each salmon steak and serve the Asparagus Rice alongside.  Asparagus Rice  Cooking spray  1/2 pound fresh asparagus, trimmed and cut diagonally into 1-inch pieces  1 cup fresh shiitake mushroom caps, sliced  2 cups cooked rice (from 2/3 cup raw regular rice or 1 cup instant)   1 teaspoon fresh ginger, finely grated  1/2 cup water chestnuts, drained and sliced  3 tablespoons soy sauce  Pepper  Lightly coat a skillet with cooking spray. Stir-fry the asparagus and mushrooms about 3 minutes, until well heated. Add the rice and ginger, and stir-fry for 2 minutes more. Add the water chestnuts and soy sauce and stir-fry for 1 minute longer. Season with pepper.  Chicken Bake with Raw Broccoli Salad Prep time: 30 minutes  Cooking spray  1/3 cup nonfat dry milk powder  1 teaspoon salt  1/2 teaspoon ground black pepper  1/2 teaspoon dry mustard  2 teaspoons paprika  1/2 teaspoon fennel seeds, crushed  1 tablespoon low-sodium chicken-flavor bouillon granules  4 skinless, boneless chicken breasts (4 ounces each)   Water  4 dinner rolls  Preheat the oven to 400 degrees. Lightly coat a shallow baking dish with cooking spray. Mix the milk powder, salt, pepper, mustard, paprika, fennel seeds, and bouillon granules in a plastic bag. Dip the chicken in water, then shake individually in the bag of coating. Lay the chicken in the baking dish in one layer. Bake for 25 minutes. Serve with Raw Broccoli Salad (recipe follows) and a dinner roll.  Raw Broccoli Salad  4 cups broccoli florets, chopped into small pieces  1/4 cup red onion, minced  3 tablespoons golden raisins  2 tablespoons light mayonnaise  1 teaspoon sugar substitute  2 teaspoons cider vinegar  2 teaspoons raw sunflower seeds  Place the broccoli, onion, and raisins in a medium bowl. In a small bowl, whisk the mayonnaise, sugar substitute, and vinegar until combined. Pour over the broccoli and toss to mix well. Sprinkle with the sunflower seeds. Chill before serving.  Oven-Fried Fish with Coleslaw Prep time: 15 minutes  Cooking spray  1 pound skinless firm white fish fillets   1/4 cup nonfat milk  1/3 cup all-purpose flour  1/2 cup dry bread crumbs  2 tablespoons Parmesan cheese, grated  1/4 teaspoon lemon-pepper seasoning  1 tablespoon butter, melted  Preheat the oven to 450 degrees. Lightly coat a shallow baking dish with cooking spray. Cut the fish into 4 serving-size portions and set aside. Place the milk in a shallow dish and the flour in a second. In a third, mix the bread crumbs, cheese, seasoning, and butter.   Dip each piece of fish first in the milk, then the flour; shake off any excess. Dip the fish in milk again and finally in the bread crumbs. Press the crumbs on to coat all sides.   Lay the fish in the baking dish in one layer. Bake uncovered until the fish flakes, about 5 minutes for every 1/4 inch of thickness. Serve the fish with the Coleslaw (recipe follows).  Coleslaw 1/2 small head cabbage, shredded  1 cup shredded carrots  1 stalk celery, shredded  1/8 cup raisins  1/2 cup large apple, cored, peeled and diced  1 tablespoon white vinegar  1 1/2 tablespoons apple juice  1/4 cup nonfat plain yogurt  Salt and pepper  In a medium bowl, combine the cabbage, carrots, celery, raisins, and apple. In a small bowl, whisk together the vinegar, juice, and yogurt. Pour the dressing over the vegetables, season with salt and pepper, and mix well. (If making the coleslaw ahead, cover and refrigerate it until serving time.)  Rosemary Lamb Chops Prep time: 20 minutes  2 tablespoons olive oil  2 teaspoons fresh rosemary, chopped  1/2 teaspoon ground black pepper  2 cloves garlic, minced  8 lamb rib chops (1/2 to 1 pound), fat trimmed  1/2 cup low-sugar apricot or peach jam  1/4 cup water  1 tablespoon Dijon mustard  1 chicken bouillon cube  1/2 teaspoon fresh mint, chopped  Mixed green salad (prepackaged)  Combine 1 tablespoon of oil, rosemary, pepper, and garlic in a small bowl. Brush this mixture onto all sides of the chops. Set aside. In a small saucepan, prepare a glaze by combining the jam, water, mustard, bouillon cube, and mint. Bring to a boil, stirring. Remove from the heat and set aside to keep warm.  Heat the remaining tablespoon of oil in a large skillet over medium heat. Add the chops. Cook about 3 minutes on each side, until desired doneness (medium is 160 degrees on an instant-read thermometer). Serve with the glaze, a serving of rice pilaf and salad.  Salad-Stuffed Pitas Prep time: 8 minutes  1/2 head iceberg lettuce, cut into fine strips  1/2 medium cucumber, peeled and diced  9 cherry tomatoes, halved  1/2 cup scallions, finely chopped  1/2 cup crumbled feta cheese (about 2 ounces)   8 black olives, pitted and chopped  Two 6-inch whole-wheat pitas  2 cups bean sprouts  In a large bowl, combine the lettuce, cucumber, tomatoes, scallions, cheese, and olives. Add the dressing (recipe follows) and toss well to mix. Cut the pitas in half to form 4 pockets and open. Divide the salad into 4 portions and fill the pita halves. Garnish with sprouts.   Enjoy with a light fruit-flavored yogurt on the side. (Yoplait Light has only 100 calories.)  Dressing  1 clove garlic, minced  1/8 teaspoon salt  2 teaspoons lemon juice  2 tablespoons olive oil  1 teaspoon fresh mint, chopped  1/8 teaspoon ground black pepper  Combine the dressing ingredients in a small screw-top jar. Cover and shake well. "^^<http://www.w3.org/2001/XMLSchema#string>
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