Flank steak is a quick-cooking cut of beef. If you need to shave time off this menu, it's better to let the steak rest 10 minutes after it's grilled, but omit the resting time beforehand. (Serve 4)

Grilled Beef and Pepper Sandwich

Vegetable chips

Pineapple shake *
Credit: Randy Mayor

* Combine 4 scoops vanilla low-fat ice cream, 3 cups 2% reduced-fat milk, 2 cups chopped fresh pineapple, 3 tablespoons brown sugar, and 1/2 teaspoon vanilla extract in a blender; process until smooth. Serve immediately.