Wednesday, June 5, 2013
Tuesday, June 4, 2013
Dolvett's Carne Asada
2 teaspoons unsweetened cocoa powder
1 1/2 teaspoons chili powder
1 1/2 teaspoons chipotle chile pepper (the one in a jar in the spice aisle)
1 1/2 teaspoons smoked paprika
1/4 teaspoon salt
18 ounces trimmed top round steak, preferably grass fed (see note)
1 teaspoon olive oil
1 1/2 teaspoons chili powder
1 1/2 teaspoons chipotle chile pepper (the one in a jar in the spice aisle)
1 1/2 teaspoons smoked paprika
1/4 teaspoon salt
18 ounces trimmed top round steak, preferably grass fed (see note)
1 teaspoon olive oil
In a small bowl, mix the cocoa powder, chili powder, chipotle chile pepper, paprika, and salt until well combined.
Place the steak on a clean, flat work surface. Using the toothed side of a meat mallet, tenderize the steak by pounding both sides to a 1/8" thickness (it can have some small holes in it but shouldn't be so flat it tears apart). Rub the oil over all of the steak, then rub the seasoning mixture evenly over that. Allow the steak to stand for 15 to 20 minutes.
Meanwhile, preheat a grill to high heat. When hot, grill the steak for 45 seconds to 1 minute per side for medium-rare. Transfer to a plate and tent with foil (place the foil loosely over the top) for 10 minutes. Cut across the grain into thin slices and serve immediately.
Makes 4 (4-ounce) servings
Note: Always make sure your meat is trimmed of all visible fat.
Per serving: 145 calories, 28 g protein, 2 g carbohydrates (trace sugar), 6 g fat, 2 g saturated fat, 56 mg cholesterol , 1 g fiber, 227 mg sodium
Triple Strawberry No-Drip Pops
time prep: 10 min
total: 2 hr 10 min
servings total: 8 servings
INGREDIENTS
2 cups boiling water
1 pkg. (3 oz.) JELL-O Strawberry Flavor Gelatin
18 fresh strawberries, stemmed
2/3 cup (filled to 2-qt. line) KOOL-AID Strawberry
Flavor Sugar-Sweetened Soft Drink Mix, or any red flavor
DIRECTIONS
step 1 ADD boiling water to
gelatin mix; stir 2 min. until completely dissolved.
step 2 CUT strawberries in half.
Mash berries and drink mix in large bowl with fork. Stir in gelatin.
step 3 POUR into 8 (5-oz.) paper
cups.
step 4 COVER cups with foil;
insert wooden pop stick into center of each for handle. Freeze 2 hours or until
firm.
nutritional
info per serving
Calories 120 Total fat
0 g Saturated fat 0 g
Cholesterol 0 mg Sodium 45 mg Carbohydrate 29 g Dietary fiber 1 g Sugars
27 g Protein 1 g Vitamin A 0 %DV Vitamin C 50 %DV Calcium 4 %DV Iron
0 %DV
Almond-Crusted Chicken Fingers
Active Time: 20 minutes
Total Time: 40 minutes
INGREDIENTS
Canola oil cooking spray
1/2 cup sliced almonds
1/4 cup whole-wheat flour
1 1/2 teaspoons paprika
1/2 teaspoon garlic powder
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/2 teaspoons extra-virgin olive oil
4 large egg whites
1 pound chicken tenders, (see Ingredient Note)
PREPARATION
Preheat oven to 475°F. Line a baking sheet with foil. Set a
wire rack on the baking sheet and coat it with cooking spray.
Place almonds, flour, paprika, garlic powder, dry mustard,
salt and pepper in a food processor; process until the almonds are finely
chopped and the paprika is mixed throughout, about 1 minute. With the motor
running, drizzle in oil; process until combined. Transfer the mixture to a
shallow dish.
Whisk egg whites in a second shallow dish. Add chicken tenders
and turn to coat. Transfer each tender to the almond mixture; turn to coat
evenly. (Discard any remaining egg white and almond mixture.) Place the tenders
on the prepared rack and coat with cooking spray; turn and spray the other
side.
Bake the chicken fingers until golden brown, crispy and no
longer pink in the center, 20 to 25 minutes.
TIPS & NOTES
Ingredient note: Chicken tenders, virtually fat-free, are a
strip of rib meat typically found attached to the underside of the chicken
breast, but they can also be purchased separately. Four 1-ounce tenders will
yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries,
chicken satay or kid-friendly breaded “chicken fingers.”
NUTRITION
Per serving: 174 calories; 4 g fat ( 1 g sat , 2 g mono ); 66
mg cholesterol; 4 g carbohydrates; 0 g added sugars; 27 g protein; 1 g fiber;
254 mg sodium; 76 mg potassium.
Nutrition Bonus: Selenium (31% daily value).
Exchanges: 3 very lean meat, 1/2 fat
Monday, June 3, 2013
English Muffin Breakfast Pizzas
- Prep Time 20 min
- Total Time 20 min
- Servings 4
Ingredients
- 1
- cup fat-free egg product or 4 eggs
- 1/4
- cup fat-free (skim) milk
- Dash of salt
- Dash of pepper
- 2
- teaspoons canola or soybean oil
- 2
- tablespoons chopped onion
- 2
- tablespoons chopped red bell pepper
- 2
- tablespoons chopped cooked ham
- 1/2
- cup shredded reduced-fat Cheddar cheese (2 oz)
- 2
- whole wheat English muffins, split, toasted
Directions
- Step1In small bowl, beat egg product, milk, salt and pepper with wire whisk or fork until well blended.
- Step2In 10-inch nonstick skillet,
heat oil over medium heat.Cook onion , bell pepper and ham in oil 3 to 5 minutes, stirring occasionally, until vegetables are crisp-tender. Pour egg mixture into skillet. As eggs begin to set at bottom and side, gently lift cooked portions with spatula so that uncooked egg can flow to bottom. Cook 3 to 4 minutes or until eggs are thickened throughout but still moist; stir cheese into eggs. - Step3Spoon egg mixture evenly over muffin halves.
- Calories 150
- Fat 4 1/2g
- Saturated Fat 1g
- Sodium 570mg
http://www.livebetteramerica.com/recipes/english-muffin-breakfast-pizzas/bc7befab-47b6-4df5-9e10-8d702747936d
Apple Crisp Refrigerator Oatmeal
- Prep Time 10 min
- Total Time 8 hr 10 min
- Servings 1
Ingredients
Oatmeal
- 1/4
- cup old-fashioned oats
- 1
- container (6 oz) Yoplait® Original 99%
Fat Free apple crisp yogurt
- 1
- teaspoon
chia seed , if desired
Toppings, if desired
- 1/4
- cup chopped Granny Smith apple
- 1/8
- teaspoon ground cinnamon
- 2
- tablespoons chopped walnuts
Directions
- Step1In half-pint canning jar (or other resealable container), pour oats and yogurt. Top with chia seed; carefully stir to mix thoroughly.
- Step2Cover; refrigerate about 8 hours. When ready to serve, sprinkle with toppings.
- Calories 240
- Fat 3g
- Saturated Fat 1g
- Sodium 90mg
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