Grilled Marinated Flank Steak Salad

 

Ingredients

Cilantro Dressing

• 3 tablespoons lime juice

• 2 tablespoons chopped shallot

• 2 tablespoons snipped fresh cilantro

• 1 tablespoon olive oil

• 1 tablespoon water

• 2 teaspoons honey

• 1 large clove garlic, peeled and quartered

• ½ teaspoon chili powder

• ¼ teaspoon salt

• ¼ teaspoon ground cumin

Grilled Flank Steak

• 8 ounces beef flank steak

• 2 small yellow and/or red sweet peppers, stemmed, seeded, and halved

• 1 ear fresh corn, husked and silks removed

• 2 green onions, trimmed

• 1 Nonstick cooking spray

• 4 cherry tomatoes, halved

• ¼ small avocado, halved, seeded, peeled, and thinly sliced (Optional)

• 2 cups torn romaine lettuce

• 1 tablespoon Fresh cilantro sprigs for garnish

• Directions

  1. For Cilantro Dressing, combine lime juice, shallot, cilantro, olive oil, water, honey, garlic, chili powder, salt, and ground cumin in a blender or small food processor. Cover and blend or process until combined. Divide Cilantro Dressing into two portions.

  2. For Grilled Flank Steak, trim fat from steak. Score both sides of steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Place steak in a resealable plastic bag. Pour one portion of Cilantro Dressing over steak in bag; set remaining dressing portion aside. Seal bag; turn to coat steak. Marinate in the refrigerator for 30 minutes.

  3. Coat sweet pepper, corn, and green onions with cooking spray.

  4. For a charcoal grill, grill steak and corn on the rack of an uncovered grill directly over medium coals until steak is desired doneness and corn is tender, turning steak once halfway through grilling and turning corn occasionally. For steak, allow 17 to 21 minutes for medium rare (145 degrees F) to medium (160 degrees F). For corn, allow 15 to 20 minutes. Add sweet pepper halves to the grill for the last 8 minutes of grilling and green onions to the grill for the last 4 minutes grilling, turning frequently. (For a gas grill, preheat grill. Reduce heat to medium. Place meat and, later, vegetables on grill rack over heat. Cover and grill as above.)

  5. Thinly slice meat against the grain. Coarsely chop sweet peppers and green onions; cut corn from cob, leaving kernels in "sheets." Serve meat, vegetables, tomatoes, and, if desired, avocado slices over romaine lettuce. Drizzle with the reserved portion of the Cilantro Dressing. Garnish with cilantro sprigs.

Couscous and Chickpea Salad

 

Ingredients

• 1 cup finely chopped kale

• ¾ cup cooked whole-wheat couscous 

• ⅔ cup rinsed canned chickpeas

• 4 tablespoons basil vinaigrette 

• Directions

  1. Combine kale, couscous, chickpeas and dressing in a medium bowl. Serve immediately or refrigerate in a sealable container for up to 4 days.

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  3. Whole-Wheat Couscous

  Ingredients

  • ⅔ cup water

  • ½ cup whole-wheat couscous

  • Directions

    1. Bring water to a boil in a small saucepan over high heat. Add couscous, stir and return to a simmer. Cover, remove from heat and let stand until the water is absorbed, about 5 minutes. Fluff with a fork.

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    3. Basil Vinaigrette

    4. Ingredients

       • 1 small shallot, peeled and quartered

       • ½ cup loosely packed fresh basil leaves

       • ¼ cup extra-virgin olive oil

       • 3 tablespoons red-wine vinegar

       • 2 teaspoons honey or agave syrup

       • 2 teaspoons Dijon mustard

       • ½ teaspoon ground pepper

       • ¼ teaspoon salt

       • Directions

         1. Combine shallot, basil, oil, vinegar, honey (or agave), mustard, pepper and salt in a blender. Puree until smooth.

Veggie Wrap Healthy Recipe

 

Ingredients

Cilantro Hummus

• 1 clove garlic, peeled

• 1 (15 ounce) can no-salt-added garbanzo beans (chickpeas)

• 3 tablespoons lemon juice

• 2 tablespoons olive oil

• 1 tablespoon tahini (sesame seed paste)

• ¼ teaspoon salt

• ¼ teaspoon white pepper

• ¼ cup fresh cilantro leaves

Mediterranean Wraps

• 4 cups mixed baby greens

• ½ large cucumber, halved lengthwise and sliced (1 cup)

• 1 cup chopped tomato

• ½ cup thinly sliced red onion

• ¼ cup crumbled reduced-fat feta cheese

• 2 tablespoons bottled sliced mild banana peppers

• 1 tablespoon balsamic vinegar

• 1 tablespoon olive oil

• 1 clove garlic, minced

• ¼ teaspoon black pepper

• 4 (8 inch) light tomato-flavored oval multi-grain wraps

• 1. To prepare Cilantro Hummus: With the motor running, drop 1 clove peeled garlic through the feed tube of a food processor fitted with a steel blade attachment; process until finely minced. Scrape down the sides of the bowl. Rinse and drain one 15-ounce can no-salt-added garbanzo beans (chickpeas). Add garbanzo beans, 3 tablespoons lemon juice, 2 tablespoons olive oil, 1 tablespoon tahini (sesame seed paste), 1/4 teaspoon salt and 1/4 teaspoon white pepper. Process until completely smooth, stopping to scrape down the sides as necessary. Add 1/4 cup fresh cilantro leaves. Pulse several times or until cilantro is evenly distributed and chopped. Chill until ready to use (see Tip).

  2. To prepare Mediterranean Wraps: In a large bowl combine greens, cucumber, tomato, red onion, feta cheese and banana peppers. In a small bowl whisk together vinegar, olive oil, garlic and black pepper. Pour dressing mixture over greens mixture. Toss to combine.

  3. Spread each wrap with about 2 1/2 tablespoons hummus. Top with dressed greens mixture. Roll up and serve.

Sweet Potato and Chicken Salad Healthy Recipe

 

Ingredients

• 1 pound sweet potatoes (about 2 medium), scrubbed and cut into 1-inch cubes

• 1 ½ teaspoons extra-virgin olive oil

• ¼ teaspoon kosher salt

• ⅛ teaspoon ground pepper

• 1/2 cup peanut dressing 

• 6 cups chopped curly kale

• 2 cups shredded cooked chicken breast (see Tip)

• ¼ cup chopped unsalted peanuts

• Directions

  1. Preheat oven to 425 degrees F. Line a rimmed baking sheet with foil; lightly coat with cooking spray. Set aside. Toss sweet potatoes with oil, salt and pepper in a large bowl.

  2. Arrange the sweet potatoes in a single layer on the prepared baking sheet. Roast, turning once, until tender and lightly browned and crispy on the outside, about 20 minutes. Set aside to cool before assembling bowls.

  3. Transfer 2 tablespoons peanut dressing into each of 4 small lidded containers; refrigerate for up to 4 days.

  4. Divide kale among 4 single-serving containers (about 1 1/2 cups each). Top each with one-fourth of the roasted sweet potatoes and 1/2 cup chicken. Seal the containers and refrigerate for up to 4 days.

  5. Just before serving, drizzle each salad with 1 portion of peanut dressing and toss well to coat. Top with 1 tablespoon chopped peanuts.

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  7. Peanut Dressing

  8. Ingredients

  9. • ½ cup smooth unsweetened natural peanut butter

     • ¼ cup reduced-sodium tamari or soy sauce

     • ¼ cup fresh lime juice

     • 2 tablespoons water

     • 1 tablespoon honey

     • 1 teaspoon minced garlic

  10. Directions

      1. Whisk peanut butter, tamari (or soy sauce), lime juice, water, honey and garlic in a jar.

Black Bean-Queso Wrap Recipe

 

Ingredients

• ½ cup chopped red sweet pepper

• ¼ cup chopped poblano chile pepper (see Tip)

• 2 teaspoons canola oil

• ⅓ cup thinly sliced green onions

• ⅓ cup canned reduced-sodium black beans, rinsed and drained

• ⅓ cup frozen whole-kernel corn, thawed

• 2 tablespoons snipped fresh cilantro

• 2 tablespoons salsa verde

• 4 8-inch whole-wheat low-carb flour tortillas

• 1 cup shredded queso Oaxaca or Monterey Jack cheese (4 ounces)

• Nonstick cooking spray

• Directions

  1. In a medium skillet cook sweet pepper and poblano pepper in hot oil over medium heat for 3 to 5 minutes or until crisp-tender, stirring occasionally. Stir in green onions. Remove from heat. Stir in beans, corn, cilantro, and salsa verde.

  2. Place tortillas between paper towels. Microwave on 100 percent power (high) 20 to 40 seconds or until warm. Spoon bean mixture onto tortillas just below centers. Top with cheese. Fold bottom edge of each tortilla up and over filling. Fold in opposite sides; roll up from the bottom. Lightly coat outsides of wraps with cooking spray.

  3. Preheat a panini press. Place wraps (half at a time, if necessary) in press. Cover and cook for 2 to 3 minutes or until tortillas are toasted and filling is heated through. (Or preheat a skillet or grill pan over medium heat. Place wraps, half at a time if necessary, in pan. Weight down with a heavy skillet and cook for 2 to 3 minutes or until wrap is toasted. Turn wraps, weight down again, and cook for 2 to 3 minutes more or until wrap is toasted and fillings are heated through.)

Spicy Salmon Sushi Roll Recipe

 

Ingredients

• 2 (6 ounce) cans salmon, drained and flaked

• 3 tablespoons mayonnaise

• 3 teaspoons Sriracha

• 2 teaspoons rice vinegar

• 6 sheets nori

• 2 cups cooked and cooled short- or medium-grain rice

• 1 tablespoon toasted sesame seeds

• 2 Persian (mini) cucumbers, cut into matchsticks

• 1 large carrot, cut into matchsticks

• 2 scallions, halved lengthwise and cut into 2-inch pieces

• ½ cup fresh cilantro sprigs

• 1 ripe avocado, sliced

• Lime wedges, pickled ginger, wasabi & reduced-sodium tamari for serving

Directions

1. Mix salmon, mayonnaise, Sriracha to taste and vinegar in a small bowl.

2. Fill a small bowl with water. Place 1 nori sheet on a sushi rolling mat or piece of plastic wrap, with a long end facing you. With wet fingertips, cover the bottom half of the nori with 1/3 cup rice, then sprinkle with 1/2 teaspoon sesame seeds. Working 2 inches from the bottom of the roll, top with one-sixth each of the salmon mixture, cucumbers, carrot, scallions, cilantro and avocado. Using the mat to help you, roll up the nori, tucking the ingredients tightly as you work. Repeat with the remaining ingredients. Serve the rolls immediately, with lime wedges, pickled ginger, wasabi and tamari, if desired.

Healthy Orange Chicken