Carne Asada Tacos TENDERLOIN (makes 8 servings)

Ingredients:

1/2 cup with vinegar

2 tablespoons with chili powder

2 tablespoons extra-virgin olive oil

2 3/4 teaspoons salt, divided

1 teaspoon garlic powder

2 pounds flank or skirt steak, trimmed and cut into 3 equal portions

1 pound tomatoes, chopped

2-4 fresh jalapeno peppers or serrano chiles, seeded and finely diced

1/2 cup chopped onion

1/2 chopped fresh cilantro

1 ripe but slightly firm avocado, diced Juice of 1 lime

16 5- to - inch corn or whole-wheat flour tortillas, warm

1/3 cup crumbled Cotija cheese or other shredded cheese

Instructions:

1. Whisk vinegar, chili powder, oil, 2 teaspoons salt and garlic powder in a 9-by-13-inch baking dish. Add steak and turn to coat. Cover and marinate in the refrigerator for at least 1 hour and up to 24 hours.

2. make salsa about 20 minutes (and up to 2 hours) before cooking the meat: Gently combine tomatoes, jalapenos (or chilis) to taste, onion, cilantro, avocado, lime juice and the remaining 3/4 teaspoon salt in a medium bowl.

3. Position rack in upper third of oven; preheat broiler.

4. Place the steak on a rimmed baking sheet (discard the marinade). Broil 3 to 4 minutes per side for medium. Transfer for a clean cutting board and let rest for 5 minutes. Thinly slice against the grain. Serve the steak wrapped in warm tortillas and topped with the salsa and cheese.

Nutrients per 196 g serving: Calories: 283, Fat: 17 g, Carbs: 2 g, Proteins: 33 g.


BREAKFAST BURRITO (makes 1 serving)

Ingredients:

4 egg whites

1 low-fat , whole-grain wheat tortilla

2 tbsp fresh chives, chopped

1/2 cup nonfat refried beans

1/4 cup salsa

Instructions:

Scramble egg whites. Warm the tortilla. Spread remaining ingredients on tortilla. Roll and serve.

Nutrients per 288 g serving: Calories: 245, Fat: 2 g, Carbs: 44 g, Protien: 17 g


LEMON HERB CHICKEN (makes 2 servings)

Ingredients:

2 tbsb + 4 tsp olive oil

2 large chicken breast

Juice and zest of 1 lemon

1/3 c each fresh parsley, mint, and basil

Salt and pepper

1/3 c white wine

Instructions:

Heat 2 tbsp olive oil in a ovenproof skillet on high heat. Place the chicken in the skillet and sear for 2 minutes per side.

While the chicken cooks, put the remaining 4 tsp oil, along with juice, zest and herbs, into a blender or food processor and pulse until well mixed.

Place the skillet with the chicken in a 400 f oven to roast for 8 minutes. Remove the skillet from the oven and place the chicken on a plate. Season with salt and pepper, then pour the wine in into the skillet, scrapping up any brown bits from the bottom of the pan.

Add the herb sauce to the skillet and cook on the stove top for 1 minute, stirring frequently. Pour the sauce over the chicken.

Nutrients: per serving: Calories: 398, Protein: 28 g, Carbs: 24 g fat, 4 g saturated, Fiber: 2 g, Sodium: 93 mg


SPICY BEEF WITH SHRIMP AND BOK CHOY

Ingredients:

  1. 1/4 cup Shao Hsing rice wine (see Ingredient note)
  2. 1 1/2 tablespoons oyster-flavored sauce
  3. 2 teaspoons cornstarch
  4. 4 teaspoons canola oil, divided
  5. 3/4 pound sirloin steak, trimmed of fat, cut in half lengthwise and thinly sliced
  6. 1/4 teaspoon crushed red pepper
  7. 10 raw shrimp (21-25 per pound), peeled, deveined and chopped
  8. 1 pound bok choy, preferably baby bok choy, trimmed and sliced into 1-inch pieces

Instructions:

Whisk rice wine, oyster sauce and cornstarch in a small bowl until the cornstarch is dissolved.

  1. Heat 2 teaspoons oil in a large nonstick skillet or wok over medium-high heat. Add beef and crushed red pepper to taste; cook, stirring, until the beef begins to brown, 1 to 2 minutes. Add shrimp and continue to cook, stirring, until the shrimp is opaque and pink, 1 to 2 minutes. Transfer the beef, shrimp and any juices to a plate.
  2. Heat the remaining 2 teaspoons oil over medium-high heat in the same pan. Add bok choy and cook, stirring, until it begins to wilt, 2 to 4 minutes. Stir in the cornstarch mixture. Return the beef-shrimp mixture to the pan and cook, stirring, until heated through and the sauce has thickened slightly, about 1 minute.

Yield: 4 servings

Nutritional Info

  • Calories: 231 kcal
  • Carbohydrates: 4 g
  • Dietary Fiber: 1 g
  • Fat: 10 g
  • Protein: 25 g
  • Sugars: 0 g

 


 

   Vegetarian Chili Beans

Ingredients:

  • 2 cup(s) mushrooms, fresh , whole
  • 1 cup(s) onion, white , raw, chopped
  • 1/2 cup(s) pepper(s), green, bell , raw, chopped
  • 8 teaspoon pepper(s), green chile , diced
  • 1 teaspoon garlic, minced
  • 2 cup(s) tomatoes, whole, canned , without added salt
  • cooking spray
  • 1 teaspoon broth, reduced-sodium vegetable , without msg
  • 1/2 cup(s) water
  • 1/8 teaspoon pepper, cayenne , dried, ground
  • 1/2 teaspoon cumin, ground
  • 2 teaspoon chili powder
  • 2/3 cup(s) beans, black , canned
  • 5 1/4 ounce(s) vegetarian crumbles , burger substitute, soy
  • 1/3 cup(s) beans, chili , canned
Quick Info:
Servings      Vegetarian    
Nutritional Info: (per serving)
Calories: 170, Carbs: 27g, Protein: 14g, Total Fat: 3g, Saturated Fat: 0g, Dietary Fiber: 8g, Sodium: 492mg, Cholesterol: 0mg
Food Group Servings:
Exchanges: Starch: 1 , Fruit: 0 , Vegetable: 2 , Protein: 2 , Dairy: 0 , Fat: 0
Carb Choices: 1.5
Preparation
 

Spray skillet with cooking spray and heat over medium heat. Slice mushrooms and sauté in skillet until browned. Remove from pan. Spray a Dutch oven or stockpot with cooking spray and heat over medium heat. Add onions and peppers to the kettle and sauté until vegetables are soft. Add garlic, tomatoes, broth, water, chili powder, cayenne pepper, cumin, beans, and soy crumbles, and simmer gently for about 20 minutes. Add mushrooms and simmer another 15 minutes. Serve hot.





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