Prep Time Menu_clock 40 minutes
Ck_menu_getlist Ck_menu_seemenus
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.
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.
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)
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.

Sign up for FoodFit's FREE newsletters

Get healthy recipes, nutrition information and fitness tips!

privacy policy Submit