Beef, Okra, and Potato Kebabs

 

Beef, Okra, and Potato Kebabs

Throw these on the grill for a smoky, low-cal meal. Okra may seem like an odd veggie to put on a kebab, but it is rich in vitamin A and absorbs the savory grilled flavor perfectly.

Ingredients: Fingerling potatoes, parsley, horseradish, Dijon mustard, Worcestershire sauce, sugar, olive oil, black pepper, salt, red bell pepper, okra, shallots, sirloin steak, yellow squash, cooking spray

Calories: 338

Ingredients

• 8 fingerling potatoes, each cut in half lengthwise
• 2 tablespoons chopped fresh parsley
• 1 1/2 tablespoons prepared horseradish
• 1 1/2 tablespoons whole-grain Dijon mustard
• 1 tablespoon Worcestershire sauce
• 1 1/2 teaspoons sugar
• 2 teaspoons olive oil
• 1/4 teaspoon freshly ground black pepper
• 1/2 teaspoon salt, divided
• 1 cup (1-inch-square) cut red bell pepper
• 16 small okra pods
• 8 shallots, peeled and halved
• 1 pound boneless sirloin steak, trimmed and cut into 1-inch cubes
• 1 medium yellow squash, halved lengthwise and cut into 1/2-inch slices (about 2 cups)
• Cooking spray

Preparation

Place potatoes in a saucepan; cover with water. Bring to a boil. Reduce heat, and simmer 15 minutes or until tender; drain. Cool.
Combine parsley and the next 6 ingredients (through black pepper) in a large bowl, stirring well; stir in 1/4 teaspoon salt. Add potatoes, bell pepper, okra, shallots, beef, and squash; toss well to coat. Cover and chill 1 hour.
Prepare grill.
Thread vegetables and beef alternately onto each of 8 (10-inch) skewers. Sprinkle kebabs evenly with remaining 1/4 teaspoon salt. Place kebabs on grill rack coated with cooking spray; grill 10 minutes or until desired degree of doneness, turning occasionally.

 

Filet Mignon With Roquefort and Red Leaf

salad provides a rich flavor with the deliciously pungent cheese and filet mignon. You’ll also get iron, protein, and plenty of veggies in each bite.

Ingredients: Yukon Gold potatoes, olive oil, thyme, rosemary, balsamic vinegar, Dijon mustard, garlic, shallot, honey, sugar, canola oil, sea salt, black pepper, yellow onion, filet mignon steaks, red leaf lettuce, tomatoes, Roquefort blue cheese

Calories: 441

Ingredients

• 2 large Yukon Gold potatoes, diced
• 1 tablespoon extra-virgin olive oil
• 4 thyme sprigs
• 2 rosemary sprigs, roughly chopped
• 1/2 cup balsamic vinegar
• 2 teaspoons Dijon mustard
• 1 teaspoon chopped fresh garlic
• 1 teaspoon sliced shallot
• 1 teaspoon honey
• 1 teaspoon fresh thyme leaves
• 1 teaspoon sugar
• 1/2 cup plus 1 tablespoon canola oil, divided
• 1/4 teaspoon sea salt, divided
• 1 teaspoon freshly ground black pepper, divided
• 1 large yellow onion, chopped
• 4 (6-ounce) prime filet mignon steaks
• 2 heads red leaf lettuce, leaves separated
• 2 large tomatoes, quartered and sliced
• 1/4 pound Roquefort blue cheese, crumbled

Preparation

1. Preheat oven to 375° and grill to high.
2. Toss first 4 ingredients (through rosemary sprigs); place on a baking sheet. Roast the potatoes for 25 minutes or until golden; set aside.
3. Combine vinegar and next 6 ingredients (through sugar) in a blender. Add 1/2 cup oil in a thin stream; blend. Add 1/8 teaspoon each salt and pepper; set aside.
4. While potatoes roast, heat remaining 1 tablespoon oil in a pan over medium heat. Sauté onion 10-12 minutes or until caramelized; set aside.
5. Season steaks with remaining salt and pepper. Reduce grill to medium-high; cook steaks for about 7 minutes per side or until desired degree of doneness. Remove from grill; let rest 3 minutes before slicing into 1-inch cubes.
6. Toss lettuce with tomato and blue cheese; add the potatoes and onion. Drizzle with dressing; toss. Top with steak; serve.

Dinner Tonight: Ponzu Grilled Salmon With Golden Beet Couscous

Salmon is rich in heart-healthy fats and protein, plus it tastes divine with this tangy, Asian-influenced sauce. Couscous adds fiber, and this recipe even sneaks in a little vitamin A-rich spinach.

Ingredients: Olive oil, shallots, golden beets, Israeli couscous, salt, spinach, oranges, brown sugar, soy sauce, sake, limes, cornstarch, crushed red pepper, salmon, cooking spray

Calories: 500

Ingredients

• Couscous:
• 1 teaspoon extravirgin olive oil
• 2 tablespoons thinly sliced peeled shallots (about 1 large)
• 8 ounces small golden beets, thinly sliced, peeled, and quartered (about 1 1/2 cups)
• 1 cup uncooked Israeli couscous
• 2 cups water
• 1/4 teaspoon salt
• 1 cup raw spinach leaves, trimmed
• Sauce:
• 1/2 cup fresh orange juice
• 2 tablespoons brown sugar
• 3 tablespoons low-sodium soy sauce
• 2 tablespoons sake (rice wine)
• 1 tablespoon fresh lime juice
• 1/2 teaspoon cornstarch
• 1/8 teaspoon crushed red pepper
• Remaining ingredients:
• 4 (6-ounce) salmon fillets with skin (about 1 inch thick)
• Cooking spray
• Lime wedges (optional)

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Preparation

Preheat grill.
To prepare couscous, heat the olive oil in a large nonstick skillet over medium-high heat. Add shallots and beets; sauté 5 minutes or until shallots are tender and just beginning to brown. Stir in couscous; cook 1 minute, stirring frequently. Add water and salt; cover and simmer 8 minutes or until couscous is tender. Remove from heat; stir in spinach. Toss gently until combined and spinach wilts. Keep warm.
To prepare sauce, combine orange juice and next 6 ingredients (through red pepper) in a small saucepan, stirring well with a whisk; bring to a boil over medium-high heat. Cook for 1 minute.
To prepare fish, brush cut sides of fillets with 1/4 cup sauce; place, skin sides up, on grill rack coated with cooking spray. Grill salmon, skin sides up, 2 minutes. Turn salmon fillets; brush with remaining 1/4 cup sauce. Grill 3 minutes or until fish flakes easily when tested with a fork or desired degree of doneness. Serve with couscous and lime wedges, if desired.

Wild Alaskan salmon is in season this time of year, and you can find it in supermarkets and fish markets across the country. Its rich flavor is worth paying a bit more. The ponzu sauce may be made up to a day ahead and refrigerated. Golden beets add sweetness and beautiful color, but don't stain like red beets. Israeli couscous has lovely pearl-like grains that are much larger than regular couscous. Use regular couscous if you can't find Israeli.

NICE AND SIMPLE HEALTHY SUMMER RECIPE

 

Quick and easy suppers

Summer brings a wealth of fresh produce and the opportunity to fire up the grill. You can make these 8 filling seasonal meals easily and quickly, giving you plenty of time to enjoy sun and fun!

Grilled Shrimp "Souvlaki"

This Greek dish combines seafood, veggies, and plenty of herbs for a delicious, fiber-packed Mediterranean meal.

Ingredients: Large shrimp, lemons, olive oil, dill, oregano, Greek yogurt, garlic, cucumber, pepper, cherry tomatoes, whole-grain flatbreads, red onion, romaine lettuce

Calories: 353

Ingredients

• 1 pound large shrimp, peeled and deveined
• 6 tablespoons fresh lemon juice, divided
• 2 teaspoons olive oil, divided, plus additional for brushing grill
• 3 tablespoons chopped fresh dill, divided
• 1 tablespoon chopped fresh oregano
• 3/4 cup low-fat Greek yogurt, divided
• 2 garlic cloves, minced and divided
• 2 cucumbers (about 1 pound)
• Black pepper, to taste
• 1 pint cherry tomatoes (about 1/2 pound)
• 1 small red onion, cut crosswise into 1/3-inch-thick rings
• 4 whole-grain flatbreads
• 8 small romaine leaves (optional)

Preparation

1. Preheat grill.
2. Rinse shrimp, and pat dry. Stir together 2 tablespoons lemon juice, 1 teaspoon oil, and 1 tablespoon each dill and oregano in a medium bowl. Add the shrimp, and toss to combine. Marinate, stirring occasionally, 10 minutes.
3. Stir together 1/4 cup yogurt, half of garlic, 2 tablespoons lemon juice, and 1 tablespoon dill in a serving bowl. With a vegetable peeler, cut cucumbers into lengthwise ribbons, discarding the largely seeded core. Toss cucumber ribbons with yogurt mixture and pepper, to taste.
4. Combine the remaining 1/2 cup yogurt with remaining 2 tablespoons lemon juice, remaining 1 tablespoon dill, and remaining garlic in a small serving bowl for raita sauce. Season with pepper, to taste.
5. Toss tomatoes and onion with remaining 1 teaspoon olive oil in a bowl. Grill shrimp with tomatoes and onion in a lightly oiled well-seasoned cast-iron skillet or grill pan, turning once, 5 minutes or until shrimp are bright pink and cooked through, tomatoes are softened, and onion is golden brown and tender. Transfer to a plate; cover and keep warm.
6. Grill flatbread until golden brown and slightly crisp. Transfer to 4 serving plates; top evenly with cucumber salad, shrimp, onions, tomatoes, and romaine, if desired. Serve with raita sauce.

Healthy Breakfast Burrito

Total Time: 38 min

Prep: 25 min

Cook: 13 min

4 servings, serving size 1 burrito

Ingredients

2 teaspoons canola oil

1/2 small red onion, diced (1 cup)

1 red bell pepper, seeded and diced

1 cup drained, rinsed canned black beans, preferably low-sodium

1/4 teaspoon chili flakes

Salt and freshly ground black pepper

4 eggs and 4 egg whites

1/3 cup (about 1 1/2-ounce) shredded pepper Jack cheese

Cooking spray

4 (10-inch) whole-wheat tortillas (burrito-size)

1/4 cup reduced-fat sour cream

1/4 cup salsa

1 large tomato, (4 ounces) seeded and diced

1 small avocado (4 ounces), cubed

Hot sauce

 

Directions

Heat the canola oil in a large nonstick skillet over a medium-high heat. Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and transfer to a dish.

Whisk together the eggs and egg whites then stir in the cheese. Spray the skillet with cooking spray, and reheat the skillet over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes. Spread each tortilla with 1 tablespoon each sour cream and salsa, then layer with 1/4 of the black bean mixture, 1/4 of the scrambled eggs, some diced tomato and 1/4 of the avocado. Season, to taste, with hot sauce. Roll up burrito-style and serve.

Per Serving:

Calories 460; Total Fat 20 g; (Sat Fat 6 g, Mono Fat 4 g, Poly Fat 1 g) ; Protein 23 g; Carb 51 g; Fiber 12 g; Cholesterol 235 mg; Sodium 860 mg

Excellent source of: Protein, Fiber, Vitamin A, Vitamin C,

Good source of: Riboflavin, Vitamin B6, Folate, Vitamin K, Calcium, Iodine, Iron, Potassium, Selenium