Back to School: Quick, Healthy Meals

HONOLULU (HawaiiNewsNow) - Once school starts, your family schedule can fill up quickly with getting the kids to school and taking them to after-school activities. That leaves less time (and more stress!) when it comes to making dinner.

Some families like to prepare big meals over the weekend and eat leftovers during the week. But if you crave something new, why not use one main ingredient to create multiple dishes? Foodland corporate chef Keoni Chang shows us how with three steak meals that are quick, easy to make and will keep your family happy throughout the week.


  • On the weekend, make your first meal (grilled certified angus beef flank steak with asparagus.) Cook extra steak.
  • Use your extra steak throughout the week to make steak and onion baquette sandwiches and steak salad with bleu cheese and tomatoes (recipes below).
  • You can make steak tacos, steak chili, and more!

Recipes courtesy of Keoni Chang:

Grilled Flank Steak with Asparagus
Yield: 4


  • 4 cloves garlic, chopped
  • 2 Tablespoon Italian parsley, chopped
  • 1/2 olive oil
  • 1 lemon juiced
  • 1 Tablespoonpoon salt
  • 1 teaspoon pepper
  • 1 # flank steak
  • 1 # asparagus, thick part of stem removed


1. Combine garlic, parsley,olive oil, lemon juice, salt and pepper. Marinate the steak with half and the asparagus with the other half overnight.

2. Heat a grill. On the high setting, grill the steak approximately 3-4 minutes per side for medium rare. On a medium setting, grill the asparagus approximately 2-3 minutes.

3. Allow the steak to rest for 5 minutes. Slice thinly on a bias and serve with asparagus. Smashed potatoes or roasted potatoes make a nice garnish. Serve with extra lemon wedges on the side.

Flank Steak and Grilled Onion Baguettes
Yield: 2


  • 2 each baguette pieces 6 inch long, split and toasted
  • 5 ounces goat cheese
  • 2 ounces Dijon mustard
  • 6 ounces grilled flank steak, sliced thinly against the grain
  • 4 ounces grilled or caramelized onions
  • 2 ounces arugula leaves or other lettuce
  • Sea salt and olive oil


1. Take the baguette and smear the goat cheese along the bottom of each of the two baguette pieces.

2. Slather Dijon mustard on the top side of the baguette. Layer the steak on the bottom side of the baguette, then onions and lettuce. Drizzle with olive oil and sprinkle with seasalt.

Steak Salad with Blue Cheese and Tomatoes
Yield: 1


  • 3 ounces local spring mix like Dean's Greens
  • 1 ounce Balsamic vinegar
  • 1 ounce extra virgin olive oil
  • Sea Salt
  • Cracked pepper
  • ¼ cup sliced grape tomatoes
  • 1/8 cup blue cheese crumbles
  • 1 Tablespoon green onions
  • 1/8 cup fried onions
  • 3 ounces thinly sliced grilled flank steak


1. In a chilled bowl, place the greens. Drizzle with vinegar and oil. Season with salt and pepper. Garnish the dressed greens with tomatoes, bluecheese, onions and steak.

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