Beef & Broccoli

     SERVES 2

1 tbsp olive oil
3 cloves garlic chopped
2 tsp ginger, chopped
1/2 cup yellow onion, thinly sliced
1 small bunch broccoli florets in small pieces
12 oz flank or skirt steak, thinly sliced
1 lime, juiced
1/2 tsp sesame oil
2 tsp low sodium soy sauce
2 tsp cornstarch

1. Heat a large saute pan or wok to medium heat. Add olive oil and beef and cook for 6-8 minutes or until golden brown. Scoop meat out of the pan and keep warm.

2. Add garlic and ginger to pan. Cook for 2-3 minutes or until golden brown. Add yellow onion, broccoli, 14 cup of water, sesame oil, soy sauce. Cook 6-8 minutes or until broccoli is bright green.

3. Add cooked beef back to pan and season with soy sauce.

4. Mix 1/2 cup of water with cornstarch and add to pan. Bring to a boil. Add lime juice. Serve with brown rice and hot sauce if desired.

Nutrition Facts (per serving): 385 calories, 38 g protein, 10 g carbs, 20 g fat, 4 g fiber, 2 g sugar, 250 mg sodium

Cashew Chicken Stir-Fry

Serves: Prep: 15min Cook: 15min Total: 30min

INGREDIENTS
1/2 cup reduced-sodium chicken broth
1 tablespoon hoisin sauce
1 tablespoon reduced-sodium soy sauce
2 teaspoons cornstarch
1 teaspoon sesame oil
2 teaspoons canola oil
12 ounces boneless, skinless chicken thighs, cut into 1/2" pieces
1 onion, chopped
1 tablespoon grated fresh ginger
2 cloves garlic, minced
1/2 red bell pepper, chopped
1/2 cup roasted cashews


DIRECTIONS1. Combine the broth, hoisin sauce, soy sauce, and cornstarch in a small bowl. Stir until smooth and set aside.

2. Heat the sesame oil and canola oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, stirring, for about 4 minutes or until lightly browned and cooked through.

3. Add the onion, ginger, and garlic and cook, stirring, for 2 minutes longer or until the onion is slightly softened. Add the pepper and cook for 3 minutes longer or until slightly softened. Stir in the cashews and cook for 1 minute longer. Add the reserved hoisin mixture and cook for 1 to 2 minutes longer or until the sauce reaches a boil and thickens.


NUTRITIONAL FACTS PER SERVING
CALORIES 271.7 CAL
FAT 15 G
SATURATED FAT 2.8 G
SODIUM 310.5 MG
CARBOHYDRATES 14.7 G
TOTAL SUGARS 5 G
DIETARY FIBER 1.4 G
PROTEIN 20.7 G

Sesame Chicken with Snow Peas

Serves: Prep: 15min | Cook: 20min | Total: 35min

Ingredients
1 pound boneless, skinless chicken breasts, cut into 1/2" pieces
2 tablespoons reducedsodium soy sauce, divided
4 teaspoons cornstarch, divided
1/2 cup reduced-sodium chicken broth
1/4 cup freshly squeezed orange juice
1 tablespoon canola oil, divided
3 cloves garlic, minced
1 onion, chopped
1 orange bell pepper, sliced
3/4 cup snow peas, cut crosswise into thirds
1 can (8 ounces) sliced water chestnuts, drained and chopped
1/2 cup walnuts, coarsely chopped
1 teaspoon sesame oil

Directions
1. Combine the chicken, 1 tablespoon of the soy sauce, and 2 teaspoons of the cornstarch in a bowl. Combine the broth, orange juice, and remaining 1 tablespoon soy sauce and 2 teaspoons cornstarch in a separate bowl. Set aside.
2. Heat 2 teaspoons of the canola oil in a large nonstick skillet or wok over mediumhigh heat. Add the chicken and cook, stirring often, for 4 to 5 minutes or until cooked through. Transfer to a plate and set aside.
3. Add the remaining 1 teaspoon canola oil to the skillet. Add the garlic and cook for 15 seconds. Stir in the onion and pepper and cook for 1 to 2 minutes longer or until the vegetables just begin to soften. Stir in the snow peas and water chestnuts and cook for 1 to 2 minutes longer or until the snow peas are bright green. Add the walnuts and sesame oil and cook for 1 minute longer.
4. Stir in the reserved chicken and broth mixture. Cook for 1 to 2 minutes longer or until the sauce reaches a boil and thickens.

Nutritional Facts per serving

CALORIES 355.9 CAL
FAT 16.2 G
SATURATED FAT 1.8 G
CHOLESTEROL 65.8 MG
SODIUM 360.5 MG
CARBOHYDRATES 22.6 G

TOTAL SUGARS 6.1 G
DIETARY FIBER 5.6 G
PROTEIN 31.8 G

From the Flat Belly Diet Cookbook

Beef Stir Fry with caramelized onions and bell peppers

Serves: 4 Hands-on-time: 15-20 minutes

INGREDIENTS:

1 cup quinoa

1 Tbsp olive oil

1 cup chopped yellow onion

3 cloves garlic, minced

1 each yellow, orange, and green bell pepper, chipped

1 cup chopped roasted red peppers

1 lb lean beef tenderloin, trimmed of visible fat & cut into thin strips

1 cup low-sodium beef broth

1/4 cup chopped fresh basil

sea salt & freshly ground black pepper, to taste

INSTRUCTIONS:

1. Cook quinoa according to package directions, set aside

2. Meanwhile, heat oil in a LARGE skillet on medium-high. Add onion & garlic, cook for 3 minutes or until the onion is soft.

3. Add bell peppers and roasted peppers and cook for 2 more minutes, until onions are golden brown.

4. Add beef and cook for another 2 minutes, stirring frequently.

5. Add broth and bring to a simmer over the same heat. Simmer for 2 minutes, until the steak is cooked through.

6. Remove from heat, stir in basil and season with salt and pepper. Serve beef mixture over quinoa.

NUTRIENTS PER SERVING (1 1/2 cups beef mixture and 1/2 cup quinoa):

Calories 377

Total Fat 11g

Carbs 40g

Fiber 6g

Sugars 7g

Protein 31g

Sodium 316g

Cholesterol 60mg

[Recipe from "The Best of Clean Eating 2" p. 123]

Thai Chicken and Pineapple Stir Fry

Ingredients:

1 lb boneless skinless chicken breast, cut into 1-inch cubes
1 tbsp Thai Kitchen fish sauce
2 tbsp cornstarch
1 tbsp oil, divided
1 tsp minced garlic
1 tsp minced ginger
2 cups cubed assorted colors bell peppers (1/2-inch cubes)
1 red chili pepper, chopped (optional or to taste)
1 cup fresh pineapple chunks
1/2 cup Thai Kitchen Pineapple & Chili dipping sauce
cilantro leaves (for garnish)

Directions:

Mix chicken and fish sauce in medium bowl. Add cornstarch; toss to evenly coat. Set aside.

Heat 1/2 tablespoon of the oil in large nonstick skillet on medium-high heat. Add garlic and
ginger; stir fry 30 seconds. Add bell peppers, chili pepper if using and pineapple; stir fry 3 to 5 minutes or until peppers are tender-crisp. Add sauce; cook and stir until heated through. Remove from skillet.

Heat remaining oil in the skillet. Add chicken; stir fry 5 minutes or until cooked through. Return bell pepper mixture to skillet; stir fry until well blended. Garnish with cilantro.

Servings: 4 • Size: 1.25 cups • Old Points: 4 pts • Points+: 5 pts
Calories: 186.6 • Fat: 4.6 g • Carbs: 15.5 g • Fiber: 0.9 g • Protein: 20.8 g • Sugar: 8.3
Sodium: 557.2

Here is the link