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Prep Time Menu_clock 40 minutes
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Menu for Day 5
(click on any link to see the recipe - remember, recipe yields are adjustable)
Skinny Roasted Garlic Mashed Potatoes
Green Salad
Pumpkin Cookies
Grilled Flank Steak with Mushroom Ragout

Nutritional Information (per serving of the meal):
Calories: 579
Carbohydrates: 59g
Fat: 13g
Saturated Fat: 5g
Protein: 61g
Sodium: 782mg
% Calories from Fat: 20%
% Calories from Saturated Fat: 8%

PREP NOTES: These tips help you get dinner on the table in 30 minutes.
  • Preheat the oven to 350F for the garlic and cookies.
  • Make the batter for the pumpkin cookies and place in oven.
  • Preheat the grill and begin the ragout.
  • Place garlic in oven. Prepare the potatoes and boil them for about 30 minutes.
  • While the steaks are grilling, finish the mashed potatoes.
  • Top the steaks with the mushroom ragout and serve the potatoes on the side.
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Below is a list of items you will need from the store. Uncheck any items you may already have and press the printer friendly button at the bottom of this page.
produce
6 cloves of garlic, unpeeled : (Skinny Roasted Garlic Mashed Potatoes)
1/2 teaspoon ground ginger : (Pumpkin Cookies)
4 cups mesclun, (green salad mix), about 4 handfuls : (Green Salad)
1 cup sliced mushrooms : (Grilled Flank Steak with Mushroom Ragout)
4 plum tomatoes, quartered and skinned : (Grilled Flank Steak with Mushroom Ragout)
3 large potatoes, (Idaho or russet) : (Skinny Roasted Garlic Mashed Potatoes)
3/4 cup canned pumpkin, puree : (Pumpkin Cookies)
3 teaspoons finely chopped shallots : (Green Salad,Grilled Flank Steak with Mushroom Ragout)
1 sprig tarragon, or 1/4 teaspoon dried tarragon : (Grilled Flank Steak with Mushroom Ragout)
meat, poultry & seafood
1 1/3 pounds flank steak : (Grilled Flank Steak with Mushroom Ragout)
eggs, dairy & soy
1/2 cup plain low-fat yogurt : (Pumpkin Cookies)
canned & dried goods
about 2/3 cup Basic Chicken Stock, (see recipe), or low-sodium canned : (Skinny Roasted Garlic Mashed Potatoes)
1 cup golden raisins : (Pumpkin Cookies)
spices & seasonings
1/4 teaspoon ground allspice : (Pumpkin Cookies)
freshly ground black pepper : (Skinny Roasted Garlic Mashed Potatoes)
freshly ground black pepper : (Green Salad,Grilled Flank Steak with Mushroom Ragout)
1/2 teaspoon ground cinnamon : (Pumpkin Cookies)
freshly ground black pepper : (Grilled Flank Steak with Mushroom Ragout)
condiments & sauces
2 tablespoons vegetable oil : (Pumpkin Cookies)
staples
1/2 teaspoon baking soda : (Pumpkin Cookies)
3/4 cup light brown sugar, packed : (Pumpkin Cookies)
2 cups cake flour, sifted : (Pumpkin Cookies)
1 splash of olive oil : (Skinny Roasted Garlic Mashed Potatoes,Grilled Flank Steak with Mushroom Ragout)
1 1/2 tablespoons rice vinegar, (seasoned variety) : (Green Salad)
1 salt, to taste : (Skinny Roasted Garlic Mashed Potatoes,Pumpkin Cookies,Grilled Flank Steak with Mushroom Ragout)
1 teaspoon vanilla extract : (Pumpkin Cookies)
Select your ingredients and click the "printer friendly" button to receive your shopping list.
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