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

Jamaican Jerk Steak and Pineapple Lettuce Wraps

1 lb. beef flank steak, trimmed of excess fat
2 Tbsp jerk seasoning
1/2 red bell pepper, diced
1 cup diced pineapple
1/4 cup thinly sliced green onion
Eat-Clean cooking spray
1/2 head iceberg lettuce, separated into 8 large leaves

1. Spread half of Jerk Seasoning on each side of flank steak. Cover and refrigerate for at least and hour, up to 24 hours.

2. In a small bowl combine red bell pepper, pineapple and green onion. Cover and refrigerate until ready to use.

3. When you are ready to cook steak, remove it from the refrigerator and let sit at room temperature for 15 minutes. Heat a grill of grill pan to medium-high heat. Spray both sides of steak with Eat-Clean cooking spray and place on grill.
Cook to desired doneness: medium-rare = 4-5 minutes per side. 
Remove to a cutting board and let sit for 5 minutes.


4. Divide lettuce leaves among four plates, Thinly slice steak across grain and divide amond lettuce cups. Place 2 Tbsp of pineapple pepper mixture in each lettuce cup.


5. Roll lettuce around steak, pineapple, and pepper mixture to eat.




Servings 4 x 2 wraps
Calories: 240
Protein: 26g
Fat: 10g


                                                               

Sonoma Diet Salads [4 recipes]

Chicken Orange Salad

10 ounce mixed salad greens
8 ounces cooked chicken breast, sliced
1/3 cup bottled vinaigrette salad dressing
11 ounce can mandarin orange sections, drained
3 Tbsp sliced almonds, toasted

Calories: 230
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Chicken Tossed Salad

3 skinless, boneless chicken breast halves (about 1.25lb total)
2 Tbsp EVOO
1/4 tsp garlic-pepper seasoning
8 cups mixed salad greens, torn
1 medium yellow or red bell pepper, cut into bite-sized strips
1 medium tomato, cut into wedges
1/2 cup bottled reduced-calorie berry or roasted garlic vinaigrette salad dressing
1/4 cup crumbled feta cheese (1 ounce)
1/4 cup whole wheat croutons (optional)

1. Brush chicken breasts with olive oil, sprinkle with garlic-pepper.
    Cook in a large nonstick skillet over medium heat for 8-10 minutes, turning once.
    Cut up the chicken into pieces, set aside

2. Combine salad greens, bell pepper and tomato in large serving bowl. Pour salad dressing over and toss.
    Top with chicken, feta, and, if desired, croutons.
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Steak Salad

1/2 cup bottled red wine vinaigrette
1 Tbsp chopped fresh tarragon or 1/2 tsp dried
1/2 tsp ground black pepper
2 heads Boston lettuce
8 ounces lean cooked beef, cut into bite sized strips
1 cup red or yellow baby pear tomatoes or cherry tomatoes
1 cup broccoli florets
1/2 medium red onion, thinly slices
1/4 cup crumbled blue cheese (1 ounce)
1/2 cup whole wheat croutons

1. For dressing, combine salad dressing, tarragon and pepper, set aside.
2. Line four dinner plates with lettuce leaves. Arrange beef, tomatoes, broccoli, and red onion on lettuce.
3. Sprinkle with blue cheese, drizzle with salad dressing, and top with croutons.

Calories: 292
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Mediterranean Beef Salad with Lemon Vinaigrette

1 pound beef sirloin steak, cut 1 inch thick
salt and pepper
4 cups romaine, torn
1 small cucumber, sliced
1/2 of a small red onion, thinly sliced and separated into rings
1 cup halved cherry or grape tomatoes
1 cup cannellini beans (white kidney beans), rinsed and drained
1/2 cup crumbled feta cheese (2 ounces)
1 recipe lemon vinaigrette

1. Cook beef sirloin however you prefer. Thinly slice meat.
2. Divide torn romain among four dinner plates.
   Top with sliced meat, cucumber slices, red onion, tomatoes, cannellini beans, and feta cheese.
    Drizzle with Lemon Vinaigrette. If desired, garnish with parsley.

Calories: 370

Lemon Vinaigrette Dressing: (makes about 1/2 cup)

1/4 cup EVOO
1/2 tsp. shredded lemon peel
3 Tbsp lemon juice
1 Tbsp chopped fresh oregano
2 cloves garlic, minced (1 tsp minced garlic)

Combine all ingredients in a screw top jar & shake!
Season to taste with salt and pepper

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]