Gingered Beef Lettuce Wraps

Gingered Beef Lettuce Wraps

Finely chopped fresh ginger adds zing to these Asian-style steak-and-vegetable wraps.

Ingredients

1 lb. beef flank steak or boneless beef top round steak
1 medium yellow or green sweet pepper, seeded, cut in bite-size strips
1 small zucchini, trimmed and cut in thin bite-size strips
1/2 medium red onion, cut in thin wedges
1/3 cup ginger beer or ginger ale
3 Tbsp. reduced-sodium soy sauce
2 cloves garlic, minced
1/2 tsp. cornstarch
2 tsp. canola oil
2 Tbsp. finely chopped fresh ginger
12 Bibb or leaf lettuce leaves (about 2 heads)
1/4 cup fresh cilantro leaves

Directions

1. Trim fat from beef. For easy slicing, wrap and freeze beef 30 to 45 minutes or until firm. Thinly slice beef across grain; place slices in self-sealing plastic bag. In a second self-sealing bag combine sweet pepper, zucchini, and onion.

2. For marinade, in bowl combine ginger beer, soy sauce, and garlic. Divide marinade between beef and vegetables. Seal bags; turn to coat each. Refrigerate 4 to 6 hours, turning bags occasionally. Drain marinades into bowl. Stir in cornstarch; set aside.

3. Heat oil in large nonstick wok or extra-large nonstick skillet over medium-high heat. Add ginger; stir-fry 15 seconds. Add vegetables; stir-fry 3 to 5 minutes or until crisp-tender. Remove vegetables. Add half the beef to wok. Stir-fry 2 to 3 minutes or until beef is slightly pink in center. Remove beef. Repeat with remaining beef. Return all to wok, away from center. Stir marinade mixture; add to center of wok. Cook until bubbly. Toss beef and vegetables to coat. Remove from heat.

4. To serve, divide beef and vegetables among lettuce leaves, top with cilantro, and roll up. Makes 12 wraps (4 servings).

Nutrition Facts
Calories 258, Total Fat (g) 11, Saturated Fat (g) 4, Monounsaturated Fat (g) 5, Polyunsaturated Fat (g) 1, Cholesterol (mg) 46, Sodium (mg) 517, Carbohydrate (g) 12, Total Sugar (g) 5, Fiber (g) 2, Protein (g) 27, Vitamin C (DV%) 168, Calcium (DV%) 6, Iron (DV%) 21, Percent Daily Values are based on a 2,000 calorie diet

»»  read more

Tilapia Puttanesca

Tilapia Puttanesca

Ingredients





1 lb. fresh or frozen skinless tilapia fillets
1/8 tsp. salt
1/2 medium red onion, cut in wedges
1 Tbsp. olive oil
2 cloves garlic, minced
1 14.5-oz. can diced tomatoes
2 tsp. dried oregano, crushed
1/4 tsp. crushed red pepper
1/4 cup pitted kalamata olives
1 Tbsp. capers, drained (optional)
2 Tbsp. coarsely chopped fresh Italian (flat-leaf) parsley



Directions



1. Thaw fish, if frozen. Rinse; pat dry with paper towels. Sprinkle with salt. Set aside.

2. In large skillet, cook onion in olive oil over medium heat 8 minutes or until tender; stirring occasionally. Stir in garlic, undrained tomatoes, oregano, and crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, 5 minutes.

3. Add olives and capers to sauce. Top with tilapia fillets. Return sauce to boiling; reduce heat. Cook, covered, 6 to 10 minutes or until fish flakes when tested with fork. Remove fish. Simmer sauce, uncovered, 1 to 2 minutes more to thicken. To serve, spoon sauce over fish. Sprinkle with parsley. Makes 4 servings

Nutrition Facts
Calories 182, Total Fat (g) 6, Saturated Fat (g) 1, Monounsaturated Fat (g) 3, Polyunsaturated Fat (g) 1, Cholesterol (mg) 56, Sodium (mg) 431, Carbohydrate (g) 8, Total Sugar (g) 4, Fiber (g) 2, Protein (g) 24, Vitamin C (DV%) 19, Calcium (DV%) 4, Iron (DV%) 6, Percent Daily Values are based on a 2,000 calorie diet

»»  read more

Hot off the Grill: Healthy Recipes for a Summer Barbecue

Grilled Lemon Chicken

Makes: 6 servings
Prep: 10 minutes
Marinate: 2 hours
Grill: 12 minutes

Ingredients

2-3 tablespoons lemon juice
1 tablespoon white vinegar
2 tablespoons chopped fresh dill
2 tablespoons chopped fresh basil
1 tablespoon honey
1 tablespoon Dijon mustard
1/4 teaspoon black pepper
3/4 teaspoon salt, plus more for serving
1/4 cup extra virgin olive oil
6 boneless, skinless chicken-breast halves (2 1/2 pounds), pounded slightly
1 lemon, thinly sliced
1/3 cup pitted kalamata olives, halved

Directions

1. For dressing, whisk together lemon juice, vinegar, dill, basil, honey, mustard, pepper and 3/4 teaspoon salt. In a slow stream, whisk in oil.
2. Place chicken in a large resealable bag. Add 1/3 cup of the dressing and half the lemon slices. Seal bag; refrigerate 2 hours, turning at least once. Reserve remaining dressing, stirring in olives and remaining lemon slices.
3. Discard marinade and grill chicken over medium-hot coals 5 to 6 minutes per side.
4. Place chicken on a platter and drizzle with dressing; season with salt to taste.

Nutrition facts per serving: 347 calories, 44g protein, 7g carbohydrate, 15g fat (2g saturated), 0g fiber

»»  read more

Hot off the Grill: Healthy Recipes for a Summer Barbecue

Spicy Fish Kebabs

Makes: 6 servings
Prep: 20 minutes
Grill: 10 minutes

Ingredients

1 1/2 pounds halibut
3/4 cup packaged peeled baby carrots
2 small zucchini or yellow summer squash, halved lengthwise and cut crosswise into 1/2-inch-thick slices
1 cup fresh sugar snap peas, trimmed
1 teaspoon ground cumin
1 teaspoon ground coriander
1/4 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon cayenne pepper
3 tablespoons olive oil
1/4 cup orange juice
1 cup quick-cooking couscous
1 teaspoon finely shredded orange peel
1 1/2 cups reduced-sodium chicken broth

Directions

1. Rinse fish and pat dry. Cut into 1-inch cubes. Set aside.

2. In a covered medium saucepan, cook carrots in a small amount of boiling water for 1 minute; add squash and cook for 1 minute more. Drain.

3. On 6 skewers, alternately thread fish cubes, squash, carrots, and sugar snap peas, leaving a 1/4-inch space between pieces. Set kebabs aside.

4. In a small bowl, stir together cumin, coriander, salt, black pepper, and cayenne pepper. In a medium saucepan, heat oil over low heat. Add spice mixture; heat and stir for 1 minute. Transfer 2 tablespoons of the spice mixture to a small bowl and whisk in orange juice.

5. Stir couscous into remaining mixture in the saucepan. Cook and stir for 1 minute. Add orange peel and broth. Bring to a boil; cover and remove from heat. Let stand.

6. Brush orange juice mixture on the kebabs. Place on a greased rack directly over medium coals. Grill, uncovered, about 10 minutes, or until fish flakes easily with a fork, turning and brushing with remaining orange juice mixture halfway through grilling. Serve with couscous.

Nutrition facts per serving: 325 calories, 29g protein, 29g carbohydrate, 10g fat (1g saturated), 3g fiber

»»  read more

Hot off the Grill: Healthy Recipes for a Summer Barbecue

Warm Pasta Salad with Italian Turkey Sausage

Makes: 6 servings
Prep: 15 minutes
Cook: 12 minutes
Grill: 15 minutes

Ingredients

Nonstick cooking spray
5 tablespoons olive oil
6 tablespoons red-wine vinegar
2 garlic cloves, minced
1 teaspoon dried oregano
3/4 teaspoon salt
1/2 teaspoon black pepper
4 plum tomatoes, halved lengthwise
1 eggplant (1 1/2 pounds), cut into 1/2-inch slices
1 large red onion, cut into 1/2-inch slices
2 hot or sweet Italian sausages
8 ounces wagon-wheel pasta

Directions

1. Prepare charcoal grill with medium-hot coals or heat gas grill to medium-high; coat rack with nonstick cooking spray. For dressing, whisk together 4 tablespoons of the oil, the vinegar, garlic, oregano, salt, and pepper. Set aside.

2. Brush tomatoes, eggplant, and onion with remaining 1 tablespoon oil. Pierce sausages several times with the point of a small knife. Grill vegetables and sausages, turning often, 13 to 15 minutes, or until sausages are no longer pink and vegetables are crisp-tender.

3. Meanwhile, cook pasta according to package directions. Drain; place in a large bowl.

4. Remove vegetables from grill and chop into bite-size pieces; cut sausages into coins, then cut each coin in half. Add sausage and vegetables to pasta. Drizzle with dressing and toss to coat

Nutrition facts per serving: 382 calories, 12g protein, 36g carbohydrate, 23g fat (6g saturated), 4g fiber

»»  read more

Hot off the Grill: Healthy Recipes for a Summer Barbecue

Grilled Vegetables with Romesco Sauce

Makes: 6 servings
Prep: 20 minutes
Grill: 12 minutes

Ingredients

8 plum tomatoes (about 1 1/2 pounds), cored and halved
4 medium zucchini, sliced in half lengthwise
2 red bell peppers, cored, seeded, and quartered
2 yellow bell peppers, cored, seeded, and quartered
1 pound asparagus, ends trimmed
1 pound large mushrooms, stemmed
7 tablespoons extra virgin olive oil
1 1/2 teaspoons salt
1 1/4 teaspoons black pepper
1/3 cup toasted slivered almonds
1 slice white bread, torn into pieces
2 garlic cloves, peeled
2 tablespoons sherry vinegar

Directions

1. Place vegetables in a large bowl and toss with 4 tablespoons of the olive oil, 1 teaspoon of the salt, and 1 teaspoon of the pepper.

2. Heat a gas grill to medium-high or prepare a charcoal grill with medium-hot coals. Grill vegetables 5 to 6 minutes per side. Set aside.

3. For sauce, place almonds, bread, and garlic in the bowl of a food processor. Process until nuts are ground. Add 4 of the grilled tomatoes, the remaining 3 tablespoons olive oil, the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper, and the vinegar. Process until mixture reaches the consistency of a paste. Cover and chill.

4. Serve vegetables with Romesco sauce.

Nutrition facts per serving: 457 calories, 14g protein, 46g carbohydrate, 26g fat (4g saturated), 8g fiber

»»  read more

Hot off the Grill: Healthy Recipes for a Summer Barbecue

Skirt Steak with Chimichurri Sauce

Makes: 4 servings
Prep: 15 minutes
Marinate: 4 hours
Grill: 8 minutes

Ingredients

3 garlic cloves, peeled
1 large jalapeno chili, seeded and with white ribs removed
3/4 cup packed flat-leaf parsley leaves
1/4 cup packed fresh oregano leaves
1/4 cup extra virgin olive oil
3 tablespoons sherry vinegar
2 teaspoons lemon juice
1/4 teaspoon salt
1/2 teaspoon black pepper
1 pound skirt steak
1/2 cup barley
2 cups chicken broth
3/4 cup frozen peas, thawed
1 jar (2 ounces) diced pimientos
1 teaspoon chopped fresh oregano

Directions

1. For sauce, pulse garlic and jalapeno in a food processor until finely chopped. Add parsley and oregano leaves; pulse until coarsely chopped. Add next 4 ingredients and 1/4 teaspoon pepper; pulse until uniform.

2. In a resealable plastic bag, combine skirt steak and 1/4 cup of the chimichurri sauce. Seal; shake to coat. Refrigerate for 4 hours. Cover and refrigerate remaining sauce.

3. In a pot, combine barley and broth; simmer, covered, for 20 minutes. Stir in peas, pimientos, chopped oregano, 2 tablespoons of the chimichurri sauce, and the remaining pepper. Let stand, covered, for 5 minutes.

4. Grill steak over hot coals for 3 to 4 minutes per side. Let rest 5 minutes; slice thinly. Serve with barley pilaf and remaining sauce.

Nutrition facts per serving: 458 calories, 27g protein, 28g carbohydrate, 26g fat (11g saturated), 6g fiber

»»  read more

Hot off the Grill: Healthy Recipes for a Summer Barbecue

Soy-Lime Scallops with Leeks

Makes: 4 servings
Prep: 10 minutes
Marinate: 30 minutes
Grill: 8 minutes

Ingredients

1 pound fresh or frozen sea scallops
1/4 cup reduced-sodium soy sauce
1/4 cup rice vinegar
4 baby leeks, rinsed well and trimmed
8 medium scallions
1 medium lime, halved

Directions


1. Thaw scallops, if frozen. Rinse and pat dry. For marinade, combine soy sauce and rice vinegar in a small bowl; set aside.

2. Place scallops, leeks, and scallions in a resealable plastic bag set in a shallow dish. Add marinade. Seal bag; turn to coat. Marinate in refrigerator for 30 minutes.

3. Discard marinade. Place leeks, scallops, scallions, and lime halves (cut sides down) on the rack of an uncovered grill directly over medium coals. Grill 8 to 10 minutes, turning scallops and vegetables occasionally.

4. To serve, top veggies with scallops. Squeeze limes over the top.

Nutrition facts per serving: 130 calories, 20g protein, 9g carbohydrate, 1g fat (0g saturated), 1g fiber

»»  read more

Hot off the Grill: Healthy Recipes for a Summer Barbecue

By the editors of FITNESS magazine

An easy slim-down trick? Fire up the barbecue. These seven delicious recipes trim calories and fat while kicking up the flavor.

Pork & Veggie Kebabs

Makes: 4 servings
Prep: 15 minutes
Marinate: 1 hour
Grill: 10 minutes

Ingredients

4 tablespoons olive oil
2 garlic cloves, chopped
Zest and juice of 1 lemon
2 tablespoons chopped flat-leaf parsley
1 tablespoon chopped fresh rosemary
1 teaspoon chopped fresh thyme
1 teaspoon sugar
1/2 teaspoon salt, plus more for serving
1/4 teaspoon black pepper
1 1/4 pounds boneless pork chops (3/4 to 1 inch thick), cut into 1-inch pieces
2 medium zucchini, cut into 1/2-inch slices
2 medium summer squash, cut into 1/2-inch slices
12 cherry tomatoes

Directions

1. For marinade, whisk together oil, garlic, and lemon zest and juice in a small bowl. Stir in parsley, rosemary, thyme, sugar, 1/2 teaspoon salt, and the pepper.

2. Place pork in a large resealable bag and spoon in 4 tablespoons of the marinade. Place zucchini, squash, and tomatoes in another large resealable bag; cover with the rest of the marinade. Seal both bags and shake to coat. Refrigerate for 1 hour, turning after 30 minutes.

3. Heat a gas grill to medium-high or prepare a charcoal grill with medium-hot coals.

4. Thread metal skewers separately with pork and vegetables. Grill vegetables about 5 minutes per side and pork about 3 minutes per side, or until internal temperature reads 155 degrees F. on an instant-read thermometer.

5. To serve, season with salt to taste.

Nutrition facts per serving: 367 calories, 36g protein, 9g carbohydrate, 21g fat (4g saturated), 2g fiber

»»  read more

Chicken-Berry Salad

This healthful salad packs protein from chicken and lots of antioxidants from blackberries. Feta adds creaminess.

Ingredients

1/2 cup fresh orange juice
1/4 cup fresh lime juice
1/4 cup fresh lemon juice
1 Tbsp. extra virgin olive oil
1 tsp. chopped fresh basil
3/4 tsp. salt
1/2 tsp. ground black pepper
4 medium skinless, boneless chicken breast halves (1-1/4 to 1-1/2 lb. total)
3 cups fresh blackberries
1/4 cup red wine vinegar
3 Tbsp. sugar
1 tsp. Dijon-style mustard
1/4 tsp. dried oregano, crushed
1/2 cup extra virgin olive oil
1 8-oz. pkg. Mediterranean mixed salad greens
2 medium pears, cored and thinly sliced
3/4 cup crumbled feta cheese (3 oz.)

Directions

1. In small bowl stir together orange, lime, and lemon juices, 1 tablespoon oil, basil, 1/2 teaspoon of the salt, and 1/4 teaspoon pepper. Place chicken in resealable plastic bag set in large bowl. Pour juice mixture over chicken; seal bag. Refrigerate 1 to 4 hours, turning bag occasionally.

2. For dressing, in blender combine 1 cup of the blackberries, vinegar, sugar, mustard, oregano, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Cover and blend until smooth. With blender running, slowly add 1/2 cup oil in a thin steady stream until well combined. Transfer to serving container. Cover and refrigerate until serving time.

3. Drain chicken, discarding marinade. For charcoal grill, place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until done (170 degrees F.), turning once. (For gas grill, preheat grill. Reduce heat to medium. Add chicken to grill rack. Cover and grill as above.)

4. Slice chicken. Divide greens among 4 serving plates. Top with chicken, pears, and remaining 2 cups berries. Top each with some of the dressing and feta cheese. Pass remaining dressing. Makes 4 servings.

Nutrition Facts

Calories 603, Total Fat (g) 35, Saturated Fat (g) 7, Monounsaturated Fat (g) 21, Polyunsaturated Fat (g) 4, Cholesterol (mg) 101, Sodium (mg) 427, Carbohydrate (g) 36, Total Sugar (g) 25, Fiber (g) 9, Protein (g) 38, Vitamin C (DV%) 60, Calcium (DV%) 19, Iron (DV%) 15, Percent Daily Values are based on a 2,000 calorie diet

»»  read more