Pick a Day to Prep – Today or Tomorrow or…Just DO It!

Sometimes a weekend works for prepping and sometimes it doesn’t I did my prep on Friday because I knew my weekend would be filled (with painting).  Maybe Monday works for you.  If so, here you go~

Happy Monday!  Prepping the Protein for the week today! (and a little bonus from the leftovers)

We are preparing:

Mustard Crusted Steak (South Beach Diet)

Salmon with Pesto and Tomatoes

Vegetable Beef Soup (w/Cabbage)

My Version of Panera’s Vegetable Pesto Soup

 

These are some of my FAVORITES and I am adding a NEW favorite-My version of Panera’s Vegetable Pesto Soup! This was a handy, last minute addition when I looked at my ingredients and knew I would have leftovers!  Enjoy!!

Mustard Crusted Steak

Prep time 15 minutes, Cook time: 15 minutes

2 garlic cloves, minced

1 TBSP coarse-grain Dijon mustard

1 TBSP Worcestershire sauce

1 tsp. ground mustard

1/8 tsp. salt

1/2 tsp. freshly ground black pepper

1 ½ pounds boneless top round steak, 3/4 inch thick

Heat oven to broil.

Whisk together garlic, Dijon mustard, Worcestershire sauce, ground mustard, salt and pepper in a small mixing bowl.

Line a broiler pan with foil and place steak on top. Coat evenly with mustard mixture and let stand 10 minutes.

Broil steak to desired doneness, 4 minutes per side for medium-rare.

Let stand 5 minutes before slicing and serving.

Vegetable Beef Soup with Cabbage (South Beach Diet)

Vegetable Beef Soup (South Beach Diet) 8-10 servings

1-2 T. EVOO

1 lb. stew beef (as lean as possible), cubed

1 rib of celery, chopped fine

1/2 lg onion, chopped fine

1/4 lb. green beans, cut into 1″ pieces

5 cups of water or beef broth

1/4 small head of cabbage, coarsely chopped/shredded (2-3 c)

1/4 (10 oz.) bag spinach, coarsely chopped/shredded

1 can diced tomatoes

pepper to taste

**adjustments: I do not add the spinach-just don’t care for the combination, so I add a little more of the other veggies; I use canned green beans, just dump the can in, juice and all, no chopping; when I use water -instead of beef stock) I add beef bouillon cubes.  Also, you can use left over steak, cut in bite-sized pieces – you can cut the cooking time in half.

Heat the oil in a large sauce pan and brown the steak if it isn’t already cooked. Remove the meat to a plate with a paper towel and blot to remove excess fat/oil. Using remainder of oil (left in pan, or add a bit) add the celery, onions and green beans and cook until tender. Stirring regularly. Add the remaining ingredients and bring to a boil. Reduce heat and simmer for at least 30 min.-up to an hour if you want, depending on how well done the steak is after browning and how well done you want it at the finish. Super tasty and filling!

Salmon with Pesto and Tomatoes

Salmon with Pesto and Tomatoes

Fresh salmon fillets (6 oz each-however many you want to make)

Prepared Pesto

Diced tomatoes, canned or fresh

Foil

EVOO

Use 2 pieces of foil per fillet. Place 2 tsp EVOO on middle of foil piece and place fillet on top of oil.  Add 2-3 tsp pesto on top of fillet and 2 Tbsp tomatoes on top of pesto.  Fold up foil tightly around fillet and place fillets on cookie sheet.  Bake at 450* for about 15-20 min. unwrap carefully!

 

My Version of Panera’s Veggie Pesto Soup

(Eyeball the amounts, I was using and making due with leftovers from the previous week and this week’s prepping)

4 -6 cups chicken broth

1-2 cans diced tomatoes

1/2 can prepared spaghetti sauce

1/2 can mild diced green chilies

1/2 zucchini (leftover) sliced or chunked

1/2 yellow, summer squash (or crook necked) (left over) sliced or chunked

asparagus (leftover)

diced onion (leftover)

1/2 jar (about 1 cup) Prepared Pesto

2 tsp. diced garlic

salt and pepper to taste

Directions:

Bring chicken broth to boil, add spaghetti sauce, diced tomatoes and chilies, bring back to boil and boil for 10 min.  Add remaining ingredients EXCEPT squashes and asparagus. Boil another 5 min. Add remaining ingredients and turn to simmer about 10-15 min more until veggies are softened.  Yummo!