Menu Planner: Lemon Brussels Sprout Salad is Filling and Nutritious


Lemon Brussels Sprout Salad

Makes 4 servings

Preparation time: 15 minutes

Cooking time: 40 mins; rest time: 3 to 4 minutes

INGREDIENTS

1 pound Brussels sprouts, trimmed and halved

2 large red potatoes, cut into 2-inch cubes

1/2 medium onion, thinly sliced

1 tablespoon extra virgin olive oil

1 pound skirt steak

Coarse salt to taste

Pepper to taste

3 tablespoons freshly grated parmesan cheese

Lemon vinaigrette to taste

Heat the oven at 400 degrees. Line a rimmed baking sheet with aluminum foil. Combine Brussels sprouts, potatoes, onion and oil in medium bowl. Scrape the mixture onto a baking sheet. Roast for 30 minutes, turning once halfway through cooking.. Meanwhile, Heat a cast iron skillet or nonstick skillet over high heat. Season the steak with coarse salt and pepper on both sides. Place on skillet, sear 2 to 3 minutes on each side or until just golden. Transfer to a cutting board; rest 3 to 4 minutes. Cut into small strips. To assemble, divide vegetables and steak evenly among serving plates. Top each with a little parmesan and vinaigrette.

Per serving: 369 calories, 32 grams protein, 17 grams fat (40% calories from fat), 5.5 grams saturated fat, 26 grams carbs, 82 milligrams cholesterol, 166 milligrams sodium, 6 grams fibers.

Number of carbohydrates: 2.

Herbed Pork Tenderloin

Makes 4 servings

Preparation time: 10 minutes

Cooking time: 20 minutes; standing time: 5 minutes

INGREDIENTS

1/2 cup chopped flat-leaf parsley

1 tablespoon chopped fresh rosemary

2 teaspoons of Dijon mustard

4 teaspoons olive oil

1 pork tenderloin (1 to 1 1/4 pounds)

Heat the oven at 425 degrees. In a small bowl, combine the parsley, rosemary, mustard and oil. Rub all over the pork. Place on rimmed baking sheet lined with foil and sprayed with cooking spray. Bake for 20 minutes or until the internal temperature reaches 145 degrees. Remove from the oven and let rest for 5 minutes. Cut into medallions to serve.

Per serving: 196 calories, 25 grams protein, 10 grams fat (46% calories from fat), 2.4 grams saturated fat, 1 gram carbs, 75 milligrams cholesterol, 108 milligrams sodium, no fiber .

Number of carbohydrates: 0.

Chicken Marbella

Makes 10 servings

Preparation time: 15 minutes

Cooking time: 5 to 6 hours on low

INGREDIENTS

1/3 cup dry white wine

2 tablespoons brown sugar

1 1/2 teaspoons dried oregano

3 tablespoons red wine vinegar, divided

1/4 teaspoon coarse salt

1/4 teaspoon pepper

6 crushed garlic cloves

1 tablespoon capers, rinsed

1/2 cup prunes

1/3 cup pitted green olives

1 1/2 pounds skinless chicken thighs

2 pounds boneless skinless chicken thighs

1/2 cup fresh flat-leaf parsley

In a 4 quart or a larger slow cooker, whisk together wine, brown sugar, oregano, 2 tablespoons vinegar, and salt and pepper. Add garlic, capers, prunes and olives; stir to combine. Add the chicken, nestled among olives and prunes. Gently stir in the remaining vinegar and parsley. Cover and cook over low heat 5 to 6 hours; serve.

Per serving: 202 calories, 22 grams protein, 8 grams fat (35% calories from fat), 2.1 grams saturated fat, 9 grams carbs, 116 milligrams cholesterol, 307 milligrams sodium, 1 gram fibers.

Number of carbohydrates: 0.5.

Pork panini

Heat a ridged skillet or a large nonstick skillet over medium heat. Spread 8 slices (1/2 inch thick) of a round loaf of white country bread on a cutting board; coat with cooking spray. Turn 4 slices; spread the other side with 1 tablespoon of bottled mango chutney. turn and top each of the remaining 4 slices with 2 slices cooked leftover pork, sliced ​​red onions, roasted red peppers (from a 12-ounce jar, drained on paper towel), and 1 slice Jarlsberg or other cheese. Garnish with other slices of bread, chutney side down. Grill, 4 to 5 minutes, turning once, until the cheese melts. Place on a cutting board and cut in half.

Huevos Rancheros

Heat the oven at 400 degrees. In a bowl, combine 1 (15 ounces) rinsed reduced-sodium black beans, 1 tbsp olive oil, 1 tbsp lime juice and 1/2 tsp cumin; mix well. Brush 4 corn tortillas with more olive oil; cook tortillas 8 to 10 minutes or until crispy. In a large nonstick skillet, sauté 4 large eggs in olive oil until the whites and yolks are set. Serve the eggs on the tortillas with the bean mixture, salsa, crumbled Greek feta cheese, diced avocado and cilantro.

Baked potato pizza

Cook 4 medium potatoes. Meanwhile, heat 1 1/2 cups thick spaghetti sauce. Pour the sauce over the hot cooked sliced ​​potatoes. Spread 1 cup shredded part skim mozzarella cheese and sprinkle on top. Top with kids’ favorite pizza toppings.

Roast Beef Sandwiches with Tarragon Slaw

In a large bowl, mix together 2 cups angel hair mix for coleslaw, 1/3 cup thinly sliced ​​green onions, 2 tsp dried chopped tarragon (or 2 tbsp fresh), 3 tbsp low-fat mayonnaise and 1/4 teaspoon pepper. Cup 1 (16 inches) baguette in half lengthwise. Spread a buttery spread on the bottom half. Spread 8 ounces thinly sliced ​​low sodium deli roast beef evenly over bottom of baguette. Arrange the coleslaw mixture over beef with 8 thin slices of tomato; top with the other half of the baguette. Cut into 4 portions.


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