2-inch-thick boneless beef top round steak (London broil), about 3 pounds
1/2 cup bottled barbecue sauce
4 large Italian frying peppers, halved lengthwise and see
2 medium-size zucchini (4 ounces each), halved lengthwise, then quartered
2 tablespoons olive or vegetable oil
2 medium-size ripe tomatoes, halved
2 teaspoons packaged seasoned bread crumbs
2 teaspoons grated Parmesan cheese


Preparation time: 15 minutes
Cooking time: 57 minutes plus 15 minutes to stand
In this easy-to-prepare meal, the meat and vegetables are all cooked on the grill--perfect for a warm-weather dinner.

1. Heat a gas grill to medium, prepare a charcoal fire, or heat a broiler. Brush the steak all over with some of the barbecue sauce.
2. Place the steak on the grill or broiler-pan rack about 5 inches from the heat source. Grill or broil for 35 to 40 minutes, turning the steak and brushing with sauce 4 times, until a meat thermometer inserted in the thickest part registers 140_F (for medium-rare).
3. Remove the steak to a cutting board, cover loosely with foil, and let stand 15 minutes before slicing.
4. Meanwhile, lightly brush the frying peppers and zucchini with some of the oil. Place, cut sides down, on the grill or broiler-pan rack 4 to 6 inches from the heat source. Grill or broil for 10 minutes, turning twice and basting with remaining barbecue sauce, if desired, until the vegetables are crisp-tender. Remove to a serving platter and cover to keep warm.
5. Brush the cut sides of the tomatoes with the remaining oil. Place cut sides down on the grill, or cut sides up on the broiler-pan rack, 4 to 6 inches from the heat source. Grill or broil for 4 minutes, or until the edges are lightly browned. In a small bowl, mix the bread crumbs and Parmesan cheese. Turn the grilled tomatoes over and sprinkle with the bread crumb mixture. (If broiling the tomatoes, leave cut sides up for entire cooking time.) Grill or broil for 2 to 3 minutes more, or until the tomatoes are hot and very tender when pierced.
6. To serve, cut 1/3 of the steak diagonally across the grain into 1/4-inch-thick slices. Arrange on a serving platter and surround with grilled vegetables. Finely dice enough of remaining steak to get 2 cups (about 12 ounces).
Wrap well and freeze up to 2 weeks for meal 3. Wrap and refrigerate remaining piece (about 1 pound) for meal 2.

Nutrition Information
Calories .............355-Protein (g)...........36-Carbohydrates (g)..10-Fat (g)................18-Cholesterol (mg)...97-Sodium (mg)........222-


1/4 cup cider vinegar
1 tablespoon soy sauce
1 3/4 teaspoons ground ginger
1 teaspoon dry mustard
1/4 teaspoon ground black pepper
3 tablespoons vegetable oil
1 1/2 tablespoons dark Asian sesame oil
1/3 cup sliced scallions
1 tablespoon vegetable oil
1 large red, green, or yellow bell pepper halved, seeded, and cut in 1-inch squares
2 cups corn kernels, thawed if frozen
1 pound bok choy, stalks halved lengthwise, cut in 1-inch pieces (4 packed cups)
1 pound cooked London broil (from meal 1), cut diagonally
across the grain in 1/4-inch-thick slices then cut crosswise into1/2-inch-wide strips
1 teaspoon toasted sesame seeds


Preparation time: 15 minutes
Cooking time: 3 minutes
The pleasure of stir-frying is that all the ingredients are cut in uniform pieces and therefore cook quickly and evenly. Serve with cooked rice and crusty bread or breadsticks.
1. Make the dressing: In a small bowl, whisk together the vinegar, soy sauce, ginger, mustard, and pepper. Gradually whisk in the oils until well blended. Stir in scallions.
2. In a wok or deep large skillet, heat the 1 tablespoon of vegetable oil over medium-high heat. Add the bell pepper and stir-fry for 30 to 60 seconds.
3. Add the corn and stir-fry for 30 seconds.
4. Add the bok choy and stir-fry for about 1 minute, or just until wilted.
5. Remove the pan from the heat and stir in the beef and about half the Sesame Dressing. Spoon onto serving plates
6. Sprinkle with the sesame seeds. Serve the remaining dressing on the side.

Nutrition Information
Calories .............524-Protein (g)...........40-Carbohydrates (g)..23-Fat (g)................32-Cholesterol (mg)...96-Sodium (mg)........510-


2 cups frozen finely diced cooked London broil (from meal 1), thawed
4 patties (3 ounces each) frozen shredded hash browns, thawed and broken into small pieces
1/2 cup finely chopped green, red, or yellow bell pepper
1/2 cup sliced scallions
2 tablespoons bottled barbecue sauce
1 tablespoon Dijon mustard
1 tablespoon butter or margarine
2 tablespoons olive or vegetable oil


Preparation time: 10 minutes
Cooking time: 21 minutes
Thaw frozen beef and hash-brown potato patties overnight in the refrigerator. Serve with a mixed green salad.
1. In a large bowl, mix the meat, hash browns, bell pepper, scallions, barbecue sauce, and mustard until well blended.
2. In a 10-inch nonstick skillet, melt the butter with the oil over medium-low heat. When the butter is foamy, addthe hash mixture. Press down with a wide spatula into a flat round, covering the bottom of the skillet.
3. Cook uncovered, pressing down occasionally, for 10 minutes, or until the bottom is browned and crisp.
4. Turn the hash in clumps and press back into a round.
5. Cook, pressing down occasionally, for 10 minutes more, or until the bottom is browned and crisp.
6. Loosen the hash with the spatula, invert onto a serving plate, and cut into 4 wedges. Serve right away.

Nutrition Information
Calories .............362-Protein (g)...........28-Carbohydrates (g)..19-Fat (g)................19-Cholesterol (mg)...80-Sodium (mg)........330-