Orange Beef Stir Fry

Makes: 2 servings
Prep Time: 20 Min
Cook Time: 10 Min


Ingredients

• ½ lb top round steak
• ½ cup fat-free reduced sodium beef broth
• 2 tablespoons soy sauce
• ¼ cup orange juice concentrate
• 2 TBSP lime juice
• 1 TBSP sesame oil
• 1 TBSP minced garlic
• 1 TBSP minced fresh ginger
• 1 TBSP cornstarch
• Non-stick cooking spray
• 1 TBSP Canola Oil
• 3 small bell pepper, sliced (any color)
• 1 small red or Vidalia onion
• 1 Cup broccoli florets
• 3 scallions thinly sliced

Directions

1. Place steak in freezer until firm but not frozen, about 20 minutes. Cut against grain into thin slices
2. In a large bowl, whisk together beef broth, soy sauce, orange juice concentrate, lime juice, sesame oil, garlic and ginger.  Stir in cornstarch until no lumps remain. Set aside.
3. Coat a wok or large skillet with cooking spray.  Add oil and warm over medium heat.  Add peppers, onion and broccoli; cook, stirring, 4-5 minutes, until vegetables begin to soften.  Increase heat to high and add steak.  Cook, stirring, 3-4 minutes, until meat begins to brown
4. Reduce heat to low and add broth mixture.  Cook 2-3 minutes more, until sauce thickens and steak is no longer pink inside.
5. Garnish with scallions and serve.

Nutrition facts per serving: (about 2 ½ cups)

485 cal

43g protein

32g carbs

21g fat

5g fiber

Reposted from Fitness Magazine (Jan 2012) via Joy Bauers Food Cures

Chive and Dill Baked Egg

Ingredients

• Slice of bread
• Tomato
• 1 tsp Dill
• 1 tsp Chives
• Skim milk
• Swiss cheese

Directions

1. Preheat the oven to 425.
2. Cut a circle the size of a 4in ramekin out of a piece of toasted whole wheat bread.
3. Mist Ramekin with non stick cooking spray and place the bread in the bottom; add 1 slice tomato.
4. Beat together 1 egg, a splash of skim milk, 1 tsp chopped chives and 1 tsp chopped dill.
5. Pour into ramekin and top with 1 slice tomato and 1 TBSP shredded low fat Swiss cheese.
6. Bake 10 minutes.

Reposted from Fitness Magazine (Jan 2012)

Zucchini Lasagna

Ingredients

• 14-oz can whole tomatoes

• 2 cloves garlic

• 1 tsp Olive Oil

• ¼ tsp Salt

• ¼ tsp Red Pepper flakes

• 1 zucchini

• 1 cup cremini mushrooms

• Part Skim ricotta

• Part-skim mozarella

Directions

1. Preheat the oven to 400 degrees
2. Puree one 14-oz can whole tomatoes, 1 garlic clove roasted;  1 teaspoon olive oil; ¼ teaspoon salt; and ¼ teaspoon rd pepper flakes. Seat sauce aside.
3. Heat ½ teaspoon olive oil in a medium skillet.
4. Cut 2 ½ slices lengthwise from a zucchini; discard the rest of the zucchini.
5. Sautee slices with 1 garlic clove minced for 2 minutes on each side until tender. Remove from skillet.
6. Sautee 1 cup sliced cremini mushrooms with a pinch of salt for 3 minutes; set aside.
7. In a small baking dish, layer ½ cup sauce. 1 slice cooked zucchini, 1/3 cup park-skim ricotta, TBSP part-skim mozzarella and mushrooms.
8. Repeat with remaining zucchini slice, 1/3 cup part skim ricotta, ½ cup sauce and 1 TBSP mozzarella.
9. Bake 15 minutes

Reposted from Fitness Magazine (Jan 2012)