Ingredients
* 12 soft corn tortillas
* 1 teaspoon extra-virgin olive oil
* 1 teaspoon chipotle chili powder plus 1 pinch, divided
* 1 teaspoon Kosher salt, divided
* 1 pound flank steak beef, trimmed of fat
* 1 pineapple, peeled, cored, and cut into 1/2-inch-thick rings
* 1 red bell pepper, finely diced
* 1/2 cup minced red onion
* 1/4 cup chopped fresh cilantro
* 2 tablespoons red-wine vinegar
Preparation
1. Preheat grill to high. Stack tortillas and wrap in heavy-duty foil. Combine oil, 1 teaspoon chipotle powder, and 1/2 teaspoon salt in a small dish. Rub mixture into both sides of steak. Place the tortilla stack on the coolest part of the grill or upper warming rack, if possible, and heat, flipping once, until warmed through and very pliable.
2. Meanwhile, grill the steak for 4 to 6 minutes per side for medium, or until desired doneness. Grill pineapple rings until moderately charred, 1 to 2 minutes per side. Remove the tortillas, steak, and pineapple from the grill. Let the steak rest for at least 5 minutes before slicing very thinly crosswise into strips.
3. Meanwhile, dice the pineapple and transfer to a medium bowl. Add bell pepper, onion, cilantro, vinegar, the remaining pinch of chipotle powder, and the remaining 1/2 teaspoon salt; toss to combine. Serve the sliced steak in the warm tortillas with the pineapple salsa.
Makes 6 servings.
Showing posts with label Diet. Show all posts
Showing posts with label Diet. Show all posts
Wednesday, February 24, 2010
Sunday, January 10, 2010
Pronto Quiche
"Pronto Quiche"
This Mexican quiche was full of chorizo, eggs, tons of cheese, cream and a crust that was to die for. I don't even want to know what the calorie intake was but I messed with the ingredients, took out the crust, and substituted Egg Beaters for the eggs. For all you egg lovers out there, give Egg Beaters a real try — they are worth every penny!
Ingredients
3/4 Cup Liquid Egg Substitute (I like the Whole Foods version)
3/4 Cup Organic Shredded Mexican Style Cheese (You can find this anywhere)
1 Minced Jalapeño Pepper (You can include more Jalapeños for more Kick)
1/4 Cup Small Diced Organic Scallions (White & Green Parts)
1/4 Cup Small Diced Organic Tomatoes
1/4 Cup Small Dices Organic Canadian Bacon (For Vegetarians leave this out but throw in some spinach — yum!).
Instructions
Preheat oven to 350 and line a muffin tin* with aluminum cupcake holders. Spray them with cooking spray.
Mix all the ingredients in a large bowl, divide amongst the muffin tins and bake for 20 minutes or until a toothpick comes out clean once inserted in center. These are so awesome because once they are cool, throw them in the fridge and reheat as you need or throw them in your bag/purse on your way to work.
*This works awesome for a Sunday brunch too — Spray a tart pan (with a breakaway bottom) with cooking spray, place mixture in tart pan bake until a tooth pick inserted in middle comes out clean about 30 minutes.
This Mexican quiche was full of chorizo, eggs, tons of cheese, cream and a crust that was to die for. I don't even want to know what the calorie intake was but I messed with the ingredients, took out the crust, and substituted Egg Beaters for the eggs. For all you egg lovers out there, give Egg Beaters a real try — they are worth every penny!
Ingredients
3/4 Cup Liquid Egg Substitute (I like the Whole Foods version)
3/4 Cup Organic Shredded Mexican Style Cheese (You can find this anywhere)
1 Minced Jalapeño Pepper (You can include more Jalapeños for more Kick)
1/4 Cup Small Diced Organic Scallions (White & Green Parts)
1/4 Cup Small Diced Organic Tomatoes
1/4 Cup Small Dices Organic Canadian Bacon (For Vegetarians leave this out but throw in some spinach — yum!).
Instructions
Preheat oven to 350 and line a muffin tin* with aluminum cupcake holders. Spray them with cooking spray.
Mix all the ingredients in a large bowl, divide amongst the muffin tins and bake for 20 minutes or until a toothpick comes out clean once inserted in center. These are so awesome because once they are cool, throw them in the fridge and reheat as you need or throw them in your bag/purse on your way to work.
*This works awesome for a Sunday brunch too — Spray a tart pan (with a breakaway bottom) with cooking spray, place mixture in tart pan bake until a tooth pick inserted in middle comes out clean about 30 minutes.
Mexican Mole Pork Chops
Mexican Mole Pork Chops
Ingredients
4 pork, chops, bone-in, 1 1/2 inch thick
1/8 teaspoon paprika
2 teaspoon onion powder
1 teaspoon garlic
1 1/2 teaspoon cocoa powder, unsweetened
1/4 teaspoon pepper(s), chipotle chile, ground
1 dash(es) cinnamon, ground
1 dash(es) allspice, ground
1 tablespoon sugar, brown
Preparation
In small bowl, combine brown sugar, onion powder, cocoa, garlic powder, ground Chipotle pepper, paprika, cinnamon, and allspice; rub onto both sides of pork chops. Set aside for 30 minutes.
Preheat grill to 400 to 450 degrees F.
When ready to cook, spray light coat of cooking spray on pork chops to keep them from sticking to the grill. Place on hot grill. Cover; cook for 7 minutes per side or until internal temperature reaches 160º F using an instant-read thermometer.
Let rest for 5 minutes. Serve with Mango Salsa if desired.
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 248
Total Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 80 mg
Sodium: 213 mg
Total Carbohydrate: 15 g
Dietary Fiber: 1 g
Protein: 31 g
Ingredients
4 pork, chops, bone-in, 1 1/2 inch thick
1/8 teaspoon paprika
2 teaspoon onion powder
1 teaspoon garlic
1 1/2 teaspoon cocoa powder, unsweetened
1/4 teaspoon pepper(s), chipotle chile, ground
1 dash(es) cinnamon, ground
1 dash(es) allspice, ground
1 tablespoon sugar, brown
Preparation
In small bowl, combine brown sugar, onion powder, cocoa, garlic powder, ground Chipotle pepper, paprika, cinnamon, and allspice; rub onto both sides of pork chops. Set aside for 30 minutes.
Preheat grill to 400 to 450 degrees F.
When ready to cook, spray light coat of cooking spray on pork chops to keep them from sticking to the grill. Place on hot grill. Cover; cook for 7 minutes per side or until internal temperature reaches 160º F using an instant-read thermometer.
Let rest for 5 minutes. Serve with Mango Salsa if desired.
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 248
Total Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 80 mg
Sodium: 213 mg
Total Carbohydrate: 15 g
Dietary Fiber: 1 g
Protein: 31 g
Easy Black Beans
Easy Black Beans
Ingredients
2 teaspoon oil, olive, extra virgin
1 medium onion(s), yellow, diced
2 clove(s) garlic, minced
2 teaspoon pepper(s), chile, ancho or pasilla
1/2 teaspoon cumin, ground
1/2 teaspoon oregano, dried
30 ounce(s) beans, black
1 tablespoon tomato paste
Preparation
Heat oil in a medium saucepan over medium-high heat. Add onion and cook, stirring, until translucent, 4 to 5 minutes. Add garlic and cook, stirring constantly, for 30 seconds. Add ground chile, cumin and oregano and cook, stirring, until fragrant, about 30 seconds more. Add beans, 1 cup of water and tomato paste; stir to combine. Bring to a simmer, reduce heat to medium-low and cook, stirring occasionally, until the beans are heated through and the sauce is slightly thickened, 8 to 10 minutes. Serve warm.
To make ahead: Cover and refrigerate for up to 2 days. Reheat in a saucepan with 2 tablespoons water over medium-low heat, stirring occasionally, for about 5 minutes.
Nutrition Facts
Number of Servings: 8
Amount Per Serving
Calories: 170
Total Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 119 mg
Total Carbohydrate: 29 g
Dietary Fiber: 10 g
Protein: 10 g
Ingredients
2 teaspoon oil, olive, extra virgin
1 medium onion(s), yellow, diced
2 clove(s) garlic, minced
2 teaspoon pepper(s), chile, ancho or pasilla
1/2 teaspoon cumin, ground
1/2 teaspoon oregano, dried
30 ounce(s) beans, black
1 tablespoon tomato paste
Preparation
Heat oil in a medium saucepan over medium-high heat. Add onion and cook, stirring, until translucent, 4 to 5 minutes. Add garlic and cook, stirring constantly, for 30 seconds. Add ground chile, cumin and oregano and cook, stirring, until fragrant, about 30 seconds more. Add beans, 1 cup of water and tomato paste; stir to combine. Bring to a simmer, reduce heat to medium-low and cook, stirring occasionally, until the beans are heated through and the sauce is slightly thickened, 8 to 10 minutes. Serve warm.
To make ahead: Cover and refrigerate for up to 2 days. Reheat in a saucepan with 2 tablespoons water over medium-low heat, stirring occasionally, for about 5 minutes.
Nutrition Facts
Number of Servings: 8
Amount Per Serving
Calories: 170
Total Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 119 mg
Total Carbohydrate: 29 g
Dietary Fiber: 10 g
Protein: 10 g
Lime Jalapeño Chicken
Lime Jalapeño Chicken
Ingredients
1/4 cup(s) lime juice
2 tablespoon oil, canola
1 tablespoon vinegar, white
1 teaspoon cumin, ground
1/4 teaspoon salt
1 pepper(s), jalapeno, sliced
1 1/4 pounds chicken, breast, boneless, skinless, tenders removed
Preparation
Whisk lime juice, oil, vinegar, cumin and salt in a small bowl. Stir in jalapeno. Place chicken in a shallow baking dish and pour the marinade over it, turning to coat both sides. Cover and refrigerate for at least 1 hour, turning once, or overnight.
Preheat grill to high heat. Oil the grill rack (see Tip). Grill the chicken until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Let cool slightly; thinly slice crosswise. Serve warm or chilled.
To make ahead: Marinate chicken in the refrigerator for up to 1 day and/or refrigerate cooked chicken for up to 1 day. Slice just before serving.
Nutrition Facts
Number of Servings: 8
Amount Per Serving
Calories: 71
Total Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 31 mg
Sodium: 46 mg
Total Carbohydrate: 1 g
Dietary Fiber: 0 g
Protein: 11 g
Ingredients
1/4 cup(s) lime juice
2 tablespoon oil, canola
1 tablespoon vinegar, white
1 teaspoon cumin, ground
1/4 teaspoon salt
1 pepper(s), jalapeno, sliced
1 1/4 pounds chicken, breast, boneless, skinless, tenders removed
Preparation
Whisk lime juice, oil, vinegar, cumin and salt in a small bowl. Stir in jalapeno. Place chicken in a shallow baking dish and pour the marinade over it, turning to coat both sides. Cover and refrigerate for at least 1 hour, turning once, or overnight.
Preheat grill to high heat. Oil the grill rack (see Tip). Grill the chicken until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Let cool slightly; thinly slice crosswise. Serve warm or chilled.
To make ahead: Marinate chicken in the refrigerator for up to 1 day and/or refrigerate cooked chicken for up to 1 day. Slice just before serving.
Nutrition Facts
Number of Servings: 8
Amount Per Serving
Calories: 71
Total Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 31 mg
Sodium: 46 mg
Total Carbohydrate: 1 g
Dietary Fiber: 0 g
Protein: 11 g
Lemon Baked Chicken
Lemon Baked Chicken
Ingredients
1/2 cup(s) lemon juice
2 tablespoon oil, olive, extra virgin
1/4 teaspoon salt
1/4 teaspoon pepper, black ground
1 pounds chicken, breast, boneless, skinless
Preparation
In a small dish, whisk together the lemon juice, olive oil, salt and pepper.
Rinse chicken breasts and pat dry. Place chicken breasts in a resealable plastic bag with the lemon sauce. Let marinate in the refrigerator for 30 minutes.
Preheat oven to 350 degrees.
Place chicken in an aluminum pan and bake for about 30 minutes or until chicken is no longer pink inside.
Serve hot.
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 193
Total Fat: 10 g
Saturated Fat: 2 g
Cholesterol: 63 mg
Sodium: 200 mg
Total Carbohydrate: 3 g
Dietary Fiber: 0 g
Protein: 23 g
Ingredients
1/2 cup(s) lemon juice
2 tablespoon oil, olive, extra virgin
1/4 teaspoon salt
1/4 teaspoon pepper, black ground
1 pounds chicken, breast, boneless, skinless
Preparation
In a small dish, whisk together the lemon juice, olive oil, salt and pepper.
Rinse chicken breasts and pat dry. Place chicken breasts in a resealable plastic bag with the lemon sauce. Let marinate in the refrigerator for 30 minutes.
Preheat oven to 350 degrees.
Place chicken in an aluminum pan and bake for about 30 minutes or until chicken is no longer pink inside.
Serve hot.
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 193
Total Fat: 10 g
Saturated Fat: 2 g
Cholesterol: 63 mg
Sodium: 200 mg
Total Carbohydrate: 3 g
Dietary Fiber: 0 g
Protein: 23 g
Chipotle Beef
Chipotle Beef
Ingredients
2 pounds beef, chuck pot roast
salt, Kosher, to taste
freshly ground pepper, to taste
15 ounce(s) broth, beef, low sodium
7 ounce(s) pepper(s), chipotle chiles, in adobo sauce
Preparation
Dust the meat with salt and pepper. Coat a medium skillet with nonstick cooking spray. Heat the pan over medium-high heat, then brown the meat on both sides.
Add the broth and the entire contents of the can of chipotle peppers, sauce included.
Cook over low heat for 1 to 2 hours, then slice and serve.
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 250
Total Fat: 12 g
Saturated Fat: 4 g
Cholesterol: 100 mg
Sodium: 475 mg
Total Carbohydrate: 2 g
Dietary Fiber: 2 g
Protein: 52 g
Ingredients
2 pounds beef, chuck pot roast
salt, Kosher, to taste
freshly ground pepper, to taste
15 ounce(s) broth, beef, low sodium
7 ounce(s) pepper(s), chipotle chiles, in adobo sauce
Preparation
Dust the meat with salt and pepper. Coat a medium skillet with nonstick cooking spray. Heat the pan over medium-high heat, then brown the meat on both sides.
Add the broth and the entire contents of the can of chipotle peppers, sauce included.
Cook over low heat for 1 to 2 hours, then slice and serve.
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 250
Total Fat: 12 g
Saturated Fat: 4 g
Cholesterol: 100 mg
Sodium: 475 mg
Total Carbohydrate: 2 g
Dietary Fiber: 2 g
Protein: 52 g
Chicken With Oranges and Almonds
Chicken With Oranges and Almonds
Ingredients
4 chicken, broiler-fryer, breasts, without skin
1 teaspoon salt
1/4 teaspoon pepper, black
1/8 teaspoon cinnamon, ground
1/8 teaspoon cloves, ground
2 tablespoon oil, salad
1 teaspoon garlic, minced
1 cup(s) onion(s), chopped
1 cup(s) orange juice
1/4 cup(s) nuts, almonds, slivers
1/4 cup(s) raisins
2 orange(s), pared and thinly sliced
Preparation
Sprinkle chicken with salt, pepper, cinnamon and cloves. Heat oil in large skillet; place chicken in oil skin down and brown a golden color. Turn over in pan. Put garlic, onion, orange juice and 1 cup of water over chicken; cover and cook at a simmer for 35 minutes.
Spread out almonds in shallow pan and place in 350°F oven for 5-10 minutes or until fragrant but just barely toasted. Add almonds, raisins and sliced oranges to chicken. Cover and cook 5 minutes.
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 351
Total Fat: 14 g
Saturated Fat: 2 g
Cholesterol: 73 mg
Sodium: 651 mg
Total Carbohydrate: 28 g
Dietary Fiber: 4 g
Protein: 30 g
Ingredients
4 chicken, broiler-fryer, breasts, without skin
1 teaspoon salt
1/4 teaspoon pepper, black
1/8 teaspoon cinnamon, ground
1/8 teaspoon cloves, ground
2 tablespoon oil, salad
1 teaspoon garlic, minced
1 cup(s) onion(s), chopped
1 cup(s) orange juice
1/4 cup(s) nuts, almonds, slivers
1/4 cup(s) raisins
2 orange(s), pared and thinly sliced
Preparation
Sprinkle chicken with salt, pepper, cinnamon and cloves. Heat oil in large skillet; place chicken in oil skin down and brown a golden color. Turn over in pan. Put garlic, onion, orange juice and 1 cup of water over chicken; cover and cook at a simmer for 35 minutes.
Spread out almonds in shallow pan and place in 350°F oven for 5-10 minutes or until fragrant but just barely toasted. Add almonds, raisins and sliced oranges to chicken. Cover and cook 5 minutes.
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 351
Total Fat: 14 g
Saturated Fat: 2 g
Cholesterol: 73 mg
Sodium: 651 mg
Total Carbohydrate: 28 g
Dietary Fiber: 4 g
Protein: 30 g
Broiled Scallops With Honey-Lime Marinade
Broiled Scallops With Honey-Lime Marinade
Ingredients
8 ounce(s) sea scallops
1 tablespoon honey
1/2 tablespoon oil, vegetable
2 teaspoon lime juice
1/4 teaspoon lime peel, grated
1 dash(es) hot sauce
1/4 teaspoon salt
1 lime(s), cut in wedges
Preparation
Combine honey, oil, lime juice, lime peel, hot pepper sauce and salt. Pat scallops dry with paper towel and add to marinade. Marinate, stirring occasionally, up to 1 hour or cover and refrigerate, stirring occasionally, up to 24 hours.
Preheat broiler. Arrange scallops and marinade in a single layer in 2 individual broiler-proof dishes or in scallop shells.
Broil 4 inches from source of heat 4-7 minutes, depending on size of scallops, or until opaque throughout and lightly browned.
Serve with lime wedges and, if desired, hot crusty French bread to soak up the juices. Can be doubled, tripled or halved.
Jillian Says:
If you can find it, organic raw honey is your best bet.
A whole-wheat or whole-grain baguette makes this recipe tastier and healthier!
Nutrition Facts
Number of Servings: 2
Amount Per Serving
Calories: 185
Total Fat: 6 g
Saturated Fat: 2 g
Cholesterol: 37 mg
Sodium: 474 mg
Total Carbohydrate: 15 g
Dietary Fiber: 1 g
Protein: 20 g
Ingredients
8 ounce(s) sea scallops
1 tablespoon honey
1/2 tablespoon oil, vegetable
2 teaspoon lime juice
1/4 teaspoon lime peel, grated
1 dash(es) hot sauce
1/4 teaspoon salt
1 lime(s), cut in wedges
Preparation
Combine honey, oil, lime juice, lime peel, hot pepper sauce and salt. Pat scallops dry with paper towel and add to marinade. Marinate, stirring occasionally, up to 1 hour or cover and refrigerate, stirring occasionally, up to 24 hours.
Preheat broiler. Arrange scallops and marinade in a single layer in 2 individual broiler-proof dishes or in scallop shells.
Broil 4 inches from source of heat 4-7 minutes, depending on size of scallops, or until opaque throughout and lightly browned.
Serve with lime wedges and, if desired, hot crusty French bread to soak up the juices. Can be doubled, tripled or halved.
Jillian Says:
If you can find it, organic raw honey is your best bet.
A whole-wheat or whole-grain baguette makes this recipe tastier and healthier!
Nutrition Facts
Number of Servings: 2
Amount Per Serving
Calories: 185
Total Fat: 6 g
Saturated Fat: 2 g
Cholesterol: 37 mg
Sodium: 474 mg
Total Carbohydrate: 15 g
Dietary Fiber: 1 g
Protein: 20 g
Broiled Lemon-Honey Chicken Breasts
Broiled Lemon-Honey Chicken Breasts
Ingredients
1/4 cup(s) honey
1/4 cup(s) lemon juice
2 teaspoon oil, vegetable
1 teaspoon rosemary, crushed
1 teaspoon lemon peel, grated
1/2 teaspoon salt
1/8 teaspoon pepper, black
4 chicken, breast, skinless
Preparation
Combine all ingredients (except chicken) and mix well. Marinate chicken in honey-lemon mixture 1 hour in shallow baking dish.
Broil chicken 5 minutes, brush with pan drippings, turn and broil 5 minutes longer or until juices run clear. If desired, bring marinade to a boil; simmer 2 minutes. Strain hot marinade over chicken.
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 189
Total Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 60 mg
Sodium: 388 mg
Total Carbohydrate: 18 g
Dietary Fiber: 0 g
Protein: 23 g
Ingredients
1/4 cup(s) honey
1/4 cup(s) lemon juice
2 teaspoon oil, vegetable
1 teaspoon rosemary, crushed
1 teaspoon lemon peel, grated
1/2 teaspoon salt
1/8 teaspoon pepper, black
4 chicken, breast, skinless
Preparation
Combine all ingredients (except chicken) and mix well. Marinate chicken in honey-lemon mixture 1 hour in shallow baking dish.
Broil chicken 5 minutes, brush with pan drippings, turn and broil 5 minutes longer or until juices run clear. If desired, bring marinade to a boil; simmer 2 minutes. Strain hot marinade over chicken.
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 189
Total Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 60 mg
Sodium: 388 mg
Total Carbohydrate: 18 g
Dietary Fiber: 0 g
Protein: 23 g
Beef and Vegetable Skillet
Beef and Vegetable Skillet
Ingredients
1 1/4 pounds beef, boneless top sirloin steak, cut 3/4-inch thick
2 teaspoon oil, dark sesame
2 clove(s) garlic, minced
1 medium pepper(s), red, bell, cut into thin strips
3 tablespoon soy sauce, reduced-sodium, divided
3 cup(s) spinach, fresh, coarsely chopped
1/2 cup(s) onion(s), green, sliced
3 tablespoon ketchup
2 cup(s) rice, brown, cooked
Preparation
Cut beef steak lengthwise in half and then crosswise into 1/4 inch strips. Toss with sesame oil and garlic.
Heat large nonstick skillet over medium-high heat until hot. Add beef (1/2 at a time); stir-fry 1 to 2 minutes or until outside surface is no longer pink. Remove from skillet.
In same skillet, add bell pepper, 2 tablespoons soy sauce and 2 tbsp water; cook 2 to 3 minutes or until pepper is crisp-tender. Add spinach and green onions; cook until spinach is just wilted. Stir in ketchup, remaining 1 tablespoon soy sauce and beef; heat through. Serve over rice.
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 334
Total Fat: 9 g
Saturated Fat: 3 g
Cholesterol: 62 mg
Sodium: 688 mg
Total Carbohydrate: 25 g
Dietary Fiber: 2.1 g
Protein: 36 g
Ingredients
1 1/4 pounds beef, boneless top sirloin steak, cut 3/4-inch thick
2 teaspoon oil, dark sesame
2 clove(s) garlic, minced
1 medium pepper(s), red, bell, cut into thin strips
3 tablespoon soy sauce, reduced-sodium, divided
3 cup(s) spinach, fresh, coarsely chopped
1/2 cup(s) onion(s), green, sliced
3 tablespoon ketchup
2 cup(s) rice, brown, cooked
Preparation
Cut beef steak lengthwise in half and then crosswise into 1/4 inch strips. Toss with sesame oil and garlic.
Heat large nonstick skillet over medium-high heat until hot. Add beef (1/2 at a time); stir-fry 1 to 2 minutes or until outside surface is no longer pink. Remove from skillet.
In same skillet, add bell pepper, 2 tablespoons soy sauce and 2 tbsp water; cook 2 to 3 minutes or until pepper is crisp-tender. Add spinach and green onions; cook until spinach is just wilted. Stir in ketchup, remaining 1 tablespoon soy sauce and beef; heat through. Serve over rice.
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 334
Total Fat: 9 g
Saturated Fat: 3 g
Cholesterol: 62 mg
Sodium: 688 mg
Total Carbohydrate: 25 g
Dietary Fiber: 2.1 g
Protein: 36 g
Beef and Portobello Mushroom Stroganoff
Beef and Portobello Mushroom Stroganoff
Ingredients
2 teaspoon oil, canola, plus 1 tablespoon, divided
1 pounds beef, flank steak, trimmed
4 large mushrooms, portobello, stemmed, halved and thinly sliced
1 large onion(s), sliced
3/4 teaspoon thyme, dried
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
3 tablespoon flour, all-purpose
14 ounce(s) broth, beef, reduced sodium
2 tablespoon liqueur, cognac, or brandy
1 tablespoon vinegar, red wine
1/2 cup(s) sour cream, reduced-fat
4 tablespoon chives, fresh, or parsley
Preparation
Heat 2 teaspoons oil in a large skillet over high heat until shimmering but not smoking. Add steak and cook until browned on both sides, 3 to 4 minutes per side. (The meat will be rare, but will continue to cook as it rests.) Transfer to a cutting board and let rest for 5 minutes. Cut lengthwise into 2 long pieces then crosswise, across the grain, into 1/4-inch-thick slices.
Heat the remaining 1 tablespoon oil in the pan over medium heat. Add mushrooms, onion, thyme, salt and pepper and cook, stirring often, until the vegetables are very tender and lightly browned, 8 to 12 minutes. Sprinkle flour over the vegetables; stir to coat.
Stir in broth, cognac (or brandy) and vinegar and bring to a boil, stirring often. Reduce heat to a simmer, and continue cooking, stirring often, until the mixture is thickened, about 3 minutes. Stir in sour cream, chives (or parsley), the sliced steak and any accumulated juices. Bring to a simmer and cook, stirring, until heated through, 1 to 2 minutes more.
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 404
Total Fat: 19 g
Saturated Fat: 7 g
Cholesterol: 74 mg
Sodium: 969 mg
Total Carbohydrate: 14 g
Dietary Fiber: 2 g
Protein: 37 g
Jillian Says:
Using whole-wheat flour instead of all-purpose flour will give you more nutritional bang for your calorie buck.
Look for an all-natural sour cream with minimal added ingredients.
Ingredients
2 teaspoon oil, canola, plus 1 tablespoon, divided
1 pounds beef, flank steak, trimmed
4 large mushrooms, portobello, stemmed, halved and thinly sliced
1 large onion(s), sliced
3/4 teaspoon thyme, dried
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
3 tablespoon flour, all-purpose
14 ounce(s) broth, beef, reduced sodium
2 tablespoon liqueur, cognac, or brandy
1 tablespoon vinegar, red wine
1/2 cup(s) sour cream, reduced-fat
4 tablespoon chives, fresh, or parsley
Preparation
Heat 2 teaspoons oil in a large skillet over high heat until shimmering but not smoking. Add steak and cook until browned on both sides, 3 to 4 minutes per side. (The meat will be rare, but will continue to cook as it rests.) Transfer to a cutting board and let rest for 5 minutes. Cut lengthwise into 2 long pieces then crosswise, across the grain, into 1/4-inch-thick slices.
Heat the remaining 1 tablespoon oil in the pan over medium heat. Add mushrooms, onion, thyme, salt and pepper and cook, stirring often, until the vegetables are very tender and lightly browned, 8 to 12 minutes. Sprinkle flour over the vegetables; stir to coat.
Stir in broth, cognac (or brandy) and vinegar and bring to a boil, stirring often. Reduce heat to a simmer, and continue cooking, stirring often, until the mixture is thickened, about 3 minutes. Stir in sour cream, chives (or parsley), the sliced steak and any accumulated juices. Bring to a simmer and cook, stirring, until heated through, 1 to 2 minutes more.
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 404
Total Fat: 19 g
Saturated Fat: 7 g
Cholesterol: 74 mg
Sodium: 969 mg
Total Carbohydrate: 14 g
Dietary Fiber: 2 g
Protein: 37 g
Jillian Says:
Using whole-wheat flour instead of all-purpose flour will give you more nutritional bang for your calorie buck.
Look for an all-natural sour cream with minimal added ingredients.
Autumn Glazed Pork Chops
Autumn Glazed Pork Chops
Ingredients
4 pork, boneless loin chops, 3/4-inch thick
1/4 teaspoon pepper, black ground
1/4 cup(s) apple cider, or juice
1/2 cup(s) cranberry sauce, whole
2 tablespoon honey
2 tablespoon orange juice concentrate, frozen
1/4 teaspoon ginger, ground
1/8 teaspoon nutmeg, ground
Preparation
Spray a large nonstick skillet with nonstick coating. Heat over medium-high heat.
Sprinkle both sides of chops with pepper. Brown chops on each side in hot skillet. Add apple cider. Cover tightly; cook over low heat for 5-6 minutes or until chops are just done. Drain off juices.
In a small bowl combine cranberry sauce, honey, orange juice concentrate, ginger and nutmeg. Pour over chops. Cook for 1-2 minutes, until heated through.
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 220
Total Fat: 5 g
Saturated Fat: 2 g
Cholesterol: 47 mg
Sodium: 47 mg
Total Carbohydrate: 25 g
Dietary Fiber: 1 g
Protein: 19 g
Ingredients
4 pork, boneless loin chops, 3/4-inch thick
1/4 teaspoon pepper, black ground
1/4 cup(s) apple cider, or juice
1/2 cup(s) cranberry sauce, whole
2 tablespoon honey
2 tablespoon orange juice concentrate, frozen
1/4 teaspoon ginger, ground
1/8 teaspoon nutmeg, ground
Preparation
Spray a large nonstick skillet with nonstick coating. Heat over medium-high heat.
Sprinkle both sides of chops with pepper. Brown chops on each side in hot skillet. Add apple cider. Cover tightly; cook over low heat for 5-6 minutes or until chops are just done. Drain off juices.
In a small bowl combine cranberry sauce, honey, orange juice concentrate, ginger and nutmeg. Pour over chops. Cook for 1-2 minutes, until heated through.
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 220
Total Fat: 5 g
Saturated Fat: 2 g
Cholesterol: 47 mg
Sodium: 47 mg
Total Carbohydrate: 25 g
Dietary Fiber: 1 g
Protein: 19 g
Apricot Pork Medallions
Apricot Pork Medallions
Ingredients
2 tablespoon butter, divided
1 pork, tenderloin, about 1 pound
1/2 cup(s) apricot(s), dried, chopped
2 onion(s), green, sliced
1/4 teaspoon vinegar, wine
2 teaspoon sugar, brown
1 dash(es) hot sauce
Preparation
Cut tenderloin crosswise into 1-inch pieces. Flatten each piece slightly with heel of hand.
Heat 1 tablespoon butter in large skillet over medium-high heat. Brown medallions, about 2 minutes on each side. Add remaining ingredients to skillet with remaining tablespoon of butter. Cover and simmer for 3-4 minutes.
Remove medallions to serving platter, spoon sauce over.
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 245
Total Fat: 10 g
Saturated Fat: 5 g
Cholesterol: 91 mg
Sodium: 113 mg
Total Carbohydrate: 15 g
Dietary Fiber: 1 g
Protein: 25 g
Ingredients
2 tablespoon butter, divided
1 pork, tenderloin, about 1 pound
1/2 cup(s) apricot(s), dried, chopped
2 onion(s), green, sliced
1/4 teaspoon vinegar, wine
2 teaspoon sugar, brown
1 dash(es) hot sauce
Preparation
Cut tenderloin crosswise into 1-inch pieces. Flatten each piece slightly with heel of hand.
Heat 1 tablespoon butter in large skillet over medium-high heat. Brown medallions, about 2 minutes on each side. Add remaining ingredients to skillet with remaining tablespoon of butter. Cover and simmer for 3-4 minutes.
Remove medallions to serving platter, spoon sauce over.
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 245
Total Fat: 10 g
Saturated Fat: 5 g
Cholesterol: 91 mg
Sodium: 113 mg
Total Carbohydrate: 15 g
Dietary Fiber: 1 g
Protein: 25 g
Turkey and Cheese Sandwich
Turkey and Cheese Sandwich
Ingredients
1 tablespoon mustard, Dijon
2 slice(s) bread, whole-wheat, light
3 ounce(s) turkey breast, roasted, sliced, skinless
1 slice(s) cheese, provolone, reduced fat
2 slice(s) tomato(es)
Preparation
Spread mustard on both slices of bread. Top one slice of bread with turkey, cheese, and sliced tomato. Top with other slice of bread and serve.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 252
Total Fat: 5 g
Saturated Fat: 2 g
Cholesterol: 81 mg
Sodium: 621 mg
Total Carbohydrate: 20 g
Dietary Fiber: 7 g
Protein: 35 g
Ingredients
1 tablespoon mustard, Dijon
2 slice(s) bread, whole-wheat, light
3 ounce(s) turkey breast, roasted, sliced, skinless
1 slice(s) cheese, provolone, reduced fat
2 slice(s) tomato(es)
Preparation
Spread mustard on both slices of bread. Top one slice of bread with turkey, cheese, and sliced tomato. Top with other slice of bread and serve.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 252
Total Fat: 5 g
Saturated Fat: 2 g
Cholesterol: 81 mg
Sodium: 621 mg
Total Carbohydrate: 20 g
Dietary Fiber: 7 g
Protein: 35 g
Turkey and Avocado Wrap
Turkey and Avocado Wrap
Ingredients
1 tortilla(s), flour, whole-wheat
1/4 avocado
3 ounce(s) turkey breast, roasted, sliced
2 slice(s) tomato(es), medium
1/2 cup(s) spinach leaves
Preparation
Lay wrap out on plate. With a fork, mash avocado until it's a spread-like consistency. Spread over wrap.
Place turkey, tomatoes, and spinach in center.
Roll tightly, secure with toothpicks and cut in half to serve.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 327
Total Fat: 9 g
Saturated Fat: 1 g
Cholesterol: 70 mg
Sodium: 309 mg
Total Carbohydrate: 30 g
Dietary Fiber: 3 g
Protein: 31 g
Ingredients
1 tortilla(s), flour, whole-wheat
1/4 avocado
3 ounce(s) turkey breast, roasted, sliced
2 slice(s) tomato(es), medium
1/2 cup(s) spinach leaves
Preparation
Lay wrap out on plate. With a fork, mash avocado until it's a spread-like consistency. Spread over wrap.
Place turkey, tomatoes, and spinach in center.
Roll tightly, secure with toothpicks and cut in half to serve.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 327
Total Fat: 9 g
Saturated Fat: 1 g
Cholesterol: 70 mg
Sodium: 309 mg
Total Carbohydrate: 30 g
Dietary Fiber: 3 g
Protein: 31 g
Texas Chili
Texas Chili
Ingredients
2 1/2 pounds beef, lean chuck
1 tablespoon garlic, minced
1/4 cup(s) chili powder
1 teaspoon pepper, red flakes
2 tablespoon tapioca, quick-cooking
1 tablespoon oregano
1 teaspoon cumin, ground
1 teaspoon pepper, black ground
14 1/2 ounce(s) broth, reduced-sodium beef
1/2 medium onion(s), finely chopped
Preparation
Add all ingredients to a slow cooker and mix well. Cover and cook on low 8 hours. Stir chili well before serving.
Sprinkle low-fat cheddar cheese on top if desired.
Nutrition Facts
Number of Servings: 6
Amount Per Serving
Calories: 354
Total Fat: 11 g
Saturated Fat: 4 g
Cholesterol: 86 mg
Sodium: 159 mg
Total Carbohydrate: 9 g
Dietary Fiber: 3 g
Protein: 53 g
Ingredients
2 1/2 pounds beef, lean chuck
1 tablespoon garlic, minced
1/4 cup(s) chili powder
1 teaspoon pepper, red flakes
2 tablespoon tapioca, quick-cooking
1 tablespoon oregano
1 teaspoon cumin, ground
1 teaspoon pepper, black ground
14 1/2 ounce(s) broth, reduced-sodium beef
1/2 medium onion(s), finely chopped
Preparation
Add all ingredients to a slow cooker and mix well. Cover and cook on low 8 hours. Stir chili well before serving.
Sprinkle low-fat cheddar cheese on top if desired.
Nutrition Facts
Number of Servings: 6
Amount Per Serving
Calories: 354
Total Fat: 11 g
Saturated Fat: 4 g
Cholesterol: 86 mg
Sodium: 159 mg
Total Carbohydrate: 9 g
Dietary Fiber: 3 g
Protein: 53 g
Roast Beef and Provolone Cheese Wrap
Roast Beef and Provolone Cheese Wrap
Ingredients
4 ounce(s) cheese, provolone, reduced fat, approximately 4 slices
4 tortilla(s), whole-wheat, low carb
1 tomato(es), sliced
16 ounce(s) roast beef, lean
1 cup(s) spinach
Preparation
For each wrap, layer the spinach, roast beef, cheese, and tomato on top. Fold opposite sides of the tortilla toward the center and roll up from the bottom. Add to My Favorites Print E-mail About This Recipe
Prep Time: 5 mins
Total Time: 5 mins
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 348
Total Fat: 12 g
Saturated Fat: 5 g
Cholesterol: 77 mg
Sodium: 503 mg
Total Carbohydrate: 14 g
Dietary Fiber: 9 g
Protein: 44 g
Ingredients
4 ounce(s) cheese, provolone, reduced fat, approximately 4 slices
4 tortilla(s), whole-wheat, low carb
1 tomato(es), sliced
16 ounce(s) roast beef, lean
1 cup(s) spinach
Preparation
For each wrap, layer the spinach, roast beef, cheese, and tomato on top. Fold opposite sides of the tortilla toward the center and roll up from the bottom. Add to My Favorites Print E-mail About This Recipe
Prep Time: 5 mins
Total Time: 5 mins
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 348
Total Fat: 12 g
Saturated Fat: 5 g
Cholesterol: 77 mg
Sodium: 503 mg
Total Carbohydrate: 14 g
Dietary Fiber: 9 g
Protein: 44 g
Mexican Pizza
Ingredients
1 tortilla(s), whole-wheat, low carb, 6 1/2-inch
3 ounce(s) chicken, breast, oven roasted, skinless
1/4 cup(s) salsa, mild
1/2 cup(s) pepper(s), red, bell, chopped
2 tablespoon pepper(s), green chile, diced
1 cup(s) spinach
2 tablespoon cheese, mozzarella, shredded, low sodium
1/4 cup(s) avocado, sliced
Preparation
Preheat oven to 425 degrees. Spray pan with non-stick spray. Heat over medium heat. Add bell pepper, green chiles and spinach to pan. Cook until spinach is wilted.
Spread salsa on tortilla and top with chicken and spinach mixture. Sprinkle with cheese and bake until cheese melts. Top with avocado slices.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 364
Total Fat: 12 g
Saturated Fat: 3 g
Cholesterol: 80 mg
Sodium: 714 mg
Total Carbohydrate: 35 g
Dietary Fiber: 8 g
Protein: 37 g
Ingredients
1 tortilla(s), whole-wheat, low carb, 6 1/2-inch
3 ounce(s) chicken, breast, oven roasted, skinless
1/4 cup(s) salsa, mild
1/2 cup(s) pepper(s), red, bell, chopped
2 tablespoon pepper(s), green chile, diced
1 cup(s) spinach
2 tablespoon cheese, mozzarella, shredded, low sodium
1/4 cup(s) avocado, sliced
Preparation
Preheat oven to 425 degrees. Spray pan with non-stick spray. Heat over medium heat. Add bell pepper, green chiles and spinach to pan. Cook until spinach is wilted.
Spread salsa on tortilla and top with chicken and spinach mixture. Sprinkle with cheese and bake until cheese melts. Top with avocado slices.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 364
Total Fat: 12 g
Saturated Fat: 3 g
Cholesterol: 80 mg
Sodium: 714 mg
Total Carbohydrate: 35 g
Dietary Fiber: 8 g
Protein: 37 g
Chicken Salad With Strawberries, Feta and Edamame
Chicken Salad With Strawberries, Feta and Edamame
Ingredients
3 ounce(s) chicken, precooked rotisserie, no skin
2 cup(s) lettuce, mixed greens, packaged
2/3 cup(s) edamame, shelled and boiled
1 cup(s) strawberries, halves
1/2 ounce(s) cheese, feta
1 cup(s) pepper(s), red, bell, chopped
1 cup(s) tomato(es), chopped
2 tablespoon dressing, Italian, reduced calorie
Preparation
Shred chicken. Mix all ingredients together. Eat immediately.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 420
Total Fat: 13 g
Saturated Fat: 4 g
Cholesterol: 65 mg
Sodium: 893 mg
Total Carbohydrate: 44 g
Dietary Fiber: 13 g
Protein: 39 g
Ingredients
3 ounce(s) chicken, precooked rotisserie, no skin
2 cup(s) lettuce, mixed greens, packaged
2/3 cup(s) edamame, shelled and boiled
1 cup(s) strawberries, halves
1/2 ounce(s) cheese, feta
1 cup(s) pepper(s), red, bell, chopped
1 cup(s) tomato(es), chopped
2 tablespoon dressing, Italian, reduced calorie
Preparation
Shred chicken. Mix all ingredients together. Eat immediately.
Nutrition Facts
Number of Servings: 1
Amount Per Serving
Calories: 420
Total Fat: 13 g
Saturated Fat: 4 g
Cholesterol: 65 mg
Sodium: 893 mg
Total Carbohydrate: 44 g
Dietary Fiber: 13 g
Protein: 39 g
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