Steak and Potato Kebabs

Did someone say KEBABS? Oh, heck yes…I did! I Looove kebabs. They are so convenient for me because I can just get everything all cut up and put into containers and in the fridge ahead of time. Then, when it’s time, I usually put out all the containers with the different ingredients, along with skewers (if you’re using wooden skewers make sure you soak them in water first so they don’t catch fire on the grill) out for everyone to choose what they’d like on theirs. I like to  add more to mine ( like broccoli and cauliflower. If you like to add tomatoes, which I do, make sure you add them only for the last minute or two or they’ll get shriveled or burnt!), but feel free to do with yours what you wish!

Ingredients

1/2 cup packed fresh cilantro leaves, minced
2 tablespoons red-wine or cider vinegar
2 tablespoons reduced-fat sour cream
1 tsp. garlic, minced
1 teaspoon chile powder
1/2 teaspoon ground cumin
1/2 teaspoon salt, divided
8 new or baby red potatoes
1 1/4 pounds strip steak, trimmed and cut into 1 1/2-inch pieces
1 large green bell pepper, cut into 1-inch pieces
1 teaspoon extra-virgin olive oil
1 large sweet onion, cut into 1-inch chunks

Directions

Combine cilantro, vinegar, sour cream, garlic, chile powder, cumin and 1/4 teaspoon salt in a small bowl. Set aside.  Preheat grill to high.
Place potatoes in a microwave-safe container. Cover and microwave on High until just tender when pierced with a fork about 3 to 3 1/2 minutes.
Toss the potatoes, steak and pepper pieces with oil and the remaining 1/4 teaspoon salt in a large bowl. Thread the potatoes, steak, peppers and onion chunks onto 8 skewers. Grill, turning once or twice, until the steak reaches desired doneness (about 6 minutes for medium). Serve kebabs with the reserved sauce.

Nutritional Information

271 calories

9 g fat

65 mg cholesterol

17 g carbohydrates

30 g protein

2 g fiber

368 mg sodium

Pork Chops with Spinach and Feta

 

 

 

 

 

 

 

Remember the last recipe I posted that called for pomegranates? Do you also remember how I said I was originally saving that pomegranate to use with pork but since I don’t often eat meat, I figured I’d better use it up in something else I’d be more likely to eat? Well…

guess who suddenly had a hankerin’ for pork this week?! Yeah, this girl right here. This girl that used to say firmly, “I will NEVER give up meat. I will NEVER live off of mostly fish, fruit and vegetables!” Well, I didn’t give them up but I did cut back on them significantly. So much so that when I do eat meat, I have to be conscious of how much of it I eat (portion control) or my body will let me know later that it wasn’t happy with my choice (per lots of swollen limbs and a rolling tummy). Knowing all of this about my body, but still wanting to satisfy my pork craving (everything in moderation, remember), I decided to make this delicious-sounding stuffed pork. To help my body, I served mine with steamed garlic green beans and roasted carrots (beans and sweet potatoes for the rest), and I also cut my serving of pork in half so I didn’t feel “obligated” to eat the whole stuffed chop when I knew my body wouldn’t appreciate it. I also drank 2 tall glasses of ice water with my meal instead of milk, tea, soda or wine. Clearly (haha, get it? water…clear. oh, sorry. here, have a glass of dry wine to go with my sense of humor!), water is the better choice.

I love spinach and feta, but if you don’t, feel free to swap out a different kind of cheese (mozzarella, romano, muenster, etc.) or greens (swiss chard, kale, etc.).

Ingredients

cooking spray1 Tbsp. minced garlic
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
5 sun-dried tomatoes, packed without oil, diced
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1/4 cup (1 ounce) crumbled reduced-fat feta cheese
3 tablespoons (1 1/2 ounces) block-style fat-free cream cheese
1/2 teaspoon grated lemon rind
4 (4-ounce) boneless center-cut loin pork chops, trimmed
2 tablespoons fresh lemon juice
2 teaspoons Dijon mustard
1/4 teaspoon dried oregano

Directions

1. Preheat broiler.
2. Heat a large nonstick skillet over medium-high heat. Coat with cooking spray. Add half the garlic; cook about 1 minute. Add 1/4 teaspoon salt, 1/8 teaspoon pepper, tomatoes, and spinach; cook until moisture evaporates. Remove from heat; stir in cheeses and rind.
3. Cut a horizontal slit through each pork chop to form a pocket. Stuff about 1/4 cup spinach mixture into each pocket. Sprinkle remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper over pork. Arrange pork on the rack of a broiler or roasting pan coated with cooking spray; place rack in pan. Combine remaining garlic, juice, mustard, and oregano in a bowl; stir well. Brush half of mustard mixture over pork. Broil 6 minutes; turn pork. Brush remaining mixture over pork; broil 2 minutes or until done.

Amount per serving (serves 4, not including sides)
Calories: 232
Calories from fat: 33%
Fat: 8.6g
Saturated fat: 3.4g
Protein: 32.1g
Carbohydrate: 7.2g
Fiber: 2.8g
Cholesterol: 73mg
Sodium: 640mg

Hamburger Healthier

I must admit, I have a soft spot in my heart tummy for hamburger helper, but it’s not exactly the healthiest thing to eat. I love this recipe because you have control over the amount of sodium that goes into it, as well as all the fresh veggies that help make the sauce! And the best part about the veggies in it (in case you have picky veggie eaters at home) is that they get pureed in a food processor and mixed with all the other stuff, so you can’t even tell they’re in there!

Servings: 6

Serving Size: 1 1/3 cups

Ingredients

3 cloves garlic, crushed and peeled
2 medium carrots, cut into 2-inch pieces
1 celery stalk, chopped
10 ounces white mushrooms, large ones cut in half
1 large onion, cut into 2-inch pieces
1 pound 90%-lean ground beef
2 teaspoons dried thyme
3/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 cups water
1 14-ounce can reduced-sodium beef broth, divided
8 ounces dry elbow noodles (use protein enriched or gluten free if needed) (2 cups)
2 tablespoons Worcestershire sauce
2 tablespoons all-purpose flour (or gluten free all purpose flour)
1/2 cup reduced-fat sour cream or Greek yogurt
1 tablespoon chopped fresh parsley, or chives for garnish

Directions

1. In a food processor, process the garlic, carrots, celery and mushrooms until finely chopped. Turn it off, add onion, and pulse until roughly chopped.
2. Cook beef in a large skillet or Dutch oven over medium-high heat, until no longer pink. Stir in the chopped vegetables, thyme, salt and pepper and cook, stirring often, until the vegetables start to soften and the mushrooms release their juices, about 5 to 7 minutes.
3. Stir in water, 1 1/2 cups broth, noodles and Worcestershire sauce; bring to a boil. Cover, reduce heat to medium and cook, stirring occasionally, until the pasta is tender, about 8 to 10 minutes.
4. Whisk flour with the remaining 1/4 cup broth in a small bowl until smooth; stir into the hamburger mixture. Stir in the sour cream. Simmer, stirring often, until the sauce is thickened, about 2 minutes. Serve sprinkled with parsley (or chives), if desired.

Nutritional Information

Per serving: 326 calories; 10 g fat ( 4 g sat , 3 g mono ); 54 mg cholesterol; 38 g carbohydrates; 23 g protein; 4 g fiber; 431 mg sodium; 644 mg potassium.

Classic Beef Stew

Here is a lightened version of another tummy warming, soul comforting food. Give it a try this winter!

 

 

 

 

 

 

Ingredients:

1 1/4 lb. top round roast, trimmed of visible fat and cut into 1-inch chunks

1 tsp. smoked paprika

1/2 tsp. sea salt, divided

1/4 tsp. ground cayenne pepper

fresh ground black pepper, to taste

1 Tbsp grape seed oil, divided

1/2 large white onion, chopped

2 tsp. dried thyme

2 tsp. dried rosemary

2 Tbsp. low-sodium tomato paste

2 tsp. minced garlic (or 3 cloves chopped garlic)

2 Tbsp. whole wheat flour

4 Tbsp. balsamic vinegar, divided

2 1/2 cups low-sodium vegetable broth

2 dried bay leaves

2 carrots, peeled and cut into 1/2 inch pieces (about 1 cup)

6 oz. yukon gold or redskin potatoes, scrubbed well and cut into 3/4 inch chunks (about 1 1/2 cups)

5 oz. celery cut into 3/4 inch chunks (about 1 cup)

olive oil cooking spray

2 large portobello mushroom caps, cut into 1-inch chunks

3/4 cup frozen peas

 

Instructions:

Step One: Pat beef dry with paper towel and sprinkle with paprika, all but 1 pinch salt, cayenne and black pepper. In a large, heavy pot or dutch oven, heat 1/2 tbsp. oil on medium-high. Add half of beef and cook, undisturbed, for 2-3 minutes, until  bottom is browned; flip beef and repeat on opposite side. Transfer to a large plate and repeat with remaining 1/2 tbsp. oil and beef; set aside.

Step Two: Add onion to pot and cook until soft and lightly browned, about 6 minutes. Reduce heat to medium-low and add thyme, rosemary, tomato paste and garlic; mix well. Return beef and any accumulated juices to pot. Sprinkle with flour and cook for 1 minute, stirring constantly. Add 2 tbsp vinegar and simmer for 1 minute, until slightly reduced. Add broth and bay leaves, cover and increase heat to medium-high. Once mixture begins to simmer, immediately reduce heat to medium-low or low, adjusting as necessary to maintain a slow, steady simmer. (NOTE: You should see no more than a few bubbles gently rising to the surface at any given time.) Cover and cook for 1 hour and 15 minutes, stirring 2 or 3 times.

Step Three: Add carrots, cover and simmer for 30 minutes. Add potatoes, cover and simmer for 10 minutes. Add celery, cover and simmer until vegetables and beef are tender, 20 to 30 minutes.

Step Four: Meanwhile, coat a large skillet with cooking spray and heat on medium-high. Add mushrooms, remaining 2 tbsp. vinegar, remaining pinch salt and black pepper. Toss to combine and cook, stirring frequently, until mushrooms begin to soften and release liquid, 3 to 5 minutes. Reduce heat to medium-low and cook until mushrooms are tender and vinegar is almost completely reduced, about 3 minutes.

Step Five: To pot, add peas and return to a simmer; cook until just heated through, 1 to 2 minutes. Stir in mushrooms and remove from heat. Remove bay leaves and serve immediately.

Nutrients Per Serving( 1 1/2 cups beef stew):

calories: 386

total fat: 10 g

sat. fat: 2 g

carbs: 32 g

fiber: 5 g

sugars: 6 g

protein: 35 g

sodium: 510 mg

cholesterol: 91 mg