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Beef Stir-Fry, Lemon Rice, Steamed Summer Squash, Fresh Pineapple Fruit Salad
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
35 min 20 min 871 23.0g 24% 130mg 56.0g 118.8g 13.4g 56.1g 750mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.0, Vegetable: 1.2, Fruit: 4.4, Bread: 2.7, Lean meat: 0.3, Fat: 3.2, Sugar: 0.1, Very lean meat protein: 5.7

Beef Stir-Fry
Prep: 15 min, Cook: 5 min.
  • 3 Tbs. lite soy sauce, plus more for serving
  • 1 Tbs. cornstarch
  • 1 Tbs. dry sherry or Chinese rice wine (optional)
  • 1 tsp. sugar
  • 1-1/4 lbs. top sirloin steak, thinly sliced across the grain
  • 1 tsp. peanut oil
  • 1 tsp. Asian sesame oil
  • 2 tsp. fresh ginger, minced
  • 1 clove garlic, crushed
  • 1 cup scallions, chopped
  • 6 ounces mushrooms, sliced
  • 6 ounces spinach, washed, tough stems discarded

Combine first 4 ingredients in a jar with a tight-fitting lid. Shake vigorously. Place sliced beef in a mixing bowl. Pour soy sauce mixture over beef and toss to coat. Heat peanut oil and sesame oil in a wok or heavy nonstick skillet over high heat. Stir-fry ginger and garlic 45 seconds. Add meat and marinade and stir-fry 2 minutes or until beef begins to brown. Add scallions and mushrooms and stir-fry 2 minutes or until scallions are softened. Add spinach and stir-fry another 45 seconds. Season with pepper to taste. Serve with additional soy sauce.

Per serving: calories 356, fat 14.1g, 36% calories from fat, cholesterol 126mg, protein 46.4g, carbohydrates 9.9g, fiber 2.7g, sugar 2.0g, sodium 529mg, diet points 8.3.

The recommended wines are: Riesling or Burgundy.

Lemon Rice
Prep: 5 min, Cook: 20 min.
  • 1 cup chicken stock
  • 1 cup water
  • 1 cup long grain rice
  • 3 Tbs. lemon juice
  • 2 Tbs. cilantro or parsley, chopped

Combine stock and water in a saucepan over medium-high heat. Stir in rice and pepper to taste and bring to a boil. Immediately reduce heat to low. Cover and simmer 20 minutes, or until rice is tender and liquid is absorbed. Remove from heat and let sit 5 minutes, covered. Sprinkle lemon juice over rice. Add cilantro and fluff with a fork.

Per serving: calories 182, fat 0.7g, 3% calories from fat, cholesterol 0mg, protein 4.6g, carbohydrates 38.2g, fiber 0.7g, sugar 0.7g, sodium 198mg, diet points 4.1.

Steamed Summer Squash
Prep: 5 min, Cook: 5 min.
  • 1-1/4 lbs. summer squash, cut into 1/2 inch pieces
  • 1-1/4 tsp. unsalted butter

Place squash in a steamer basket over boiling water. Cover saucepan and steam 3-4 minutes or until just tender. Drain and toss with butter. Season with salt and pepper to taste.

Per serving: calories 30, fat 1.4g, 35% calories from fat, cholesterol 3mg, protein 1.7g, carbohydrates 4.1g, fiber 1.7g, sugar 2.3g, sodium 4mg, diet points 0.9.

Fresh Pineapple Fruit Salad
Prep: 10 min, plus chilling time.
  • 1 whole pineapple
  • 1 papaya, peeled, seeded, cut into chunks
  • 1/4 lb. seedless grapes
  • 1 apple, peeled cored and cut into chunks
  • 1/4 cup pecan halves
  • 1 banana, sliced
  • 1/4 cup lime juice
  • 1 lime, quartered, as garnish

Cut pineapple lengthwise into quarters. Cut away and discard core. Remove pineapple flesh by carefully cutting between it and outer skin of pineapple to use the shell for a salad bowl. Cut pineapple into chunks and combine with remaining ingredients, except lime wedges, in a bowl. Gently toss and chill if desired. Serve fruit salad in a pineapple shell topped with lime garnish.

Per serving: calories 299, fat 6.7g, 18% calories from fat, cholesterol 0mg, protein 3.1g, carbohydrates 65.5g, fiber 8.4g, sugar 50.8g, sodium 7mg, diet points 5.4.