Grilled Flank Steak with Rosemary
1 1/2 tablespoons olive oil
1 teaspoon balsamic vinegar
1 clove garlic,
crushed1 small rosemary sprig,
chopped or 1/4 teaspoon driedsalt to tastefreshly ground black pepper
2/3 pound flank steak
1. Mix the oil, vinegar, garlic, rosemary, salt and pepper, and brush on the flank steak. Refrigerate for at least 30 minutes or overnight.
2. Preheat the grill.
3. Grill the flank steak for 4 to 8 minutes on each side, depending on the desired doneness. Let the steak rest on a carving plate for 1 or 2 minutes.
4. Slice the steak on the bias.
carbs 1 g,
fat 12 g
1 tablespoon olive oil
1/2 pound mushrooms sliced
1/4 cup teriyaki sauce
1 handful salad greens
1 handful grape tomatoes
1 handful sliced cucumber
1 stalk celery celery
1 teaspoon toasted sesame seeds
1 green onion sliced
1 tablespoon goats cheese crumbled
1. Heat the oil in a pan.
2. Add the mushrooms and saute until just caramelizing, about 10-15 minutes.
3. Add the teriyaki sauce and simmer to reduce to thicken.
4. Assemble the rest of the salad.
5. Pour the mushrooms and teriyaki sauce onto the salad and garnish with toasted sesame seeds, green onions and crumbled goat cheese.
Tasty healty wraps! Add some grilled chicken if you like.
Instructions Preheat oven to 220ºC. Spread pumpkin on baking tray and lightly coat in oil spray. Bake, shaking pan once, for 25 minutes or until golden and cooked.
Meanwhile, spread bread with cheese. Top with spinach, artichokes, tomatoes and basil. Roll up to enclose filling, then halve on an angle. Serve with chips.
444 cals,22 g protein,65g carbs,6 g fat.
600gms lean beef striploin
· 1/3 cup fish sauce
· 1 tablespoon chopped fresh coriander
· 1 red chilli, seeds removed, very finely chopped
· 2 stalks lemongrass, inner section, very finely chopped
· ½ fresh pineapple, skin removed, diced
· 2 small red chillies, seed removed, very finely chopped
· half a small Spanish onion, thinly sliced
· half cup fresh coriander leaves, chopped
· finely grated rind and juice of two limes
Slice striploin into four steaks. Cut each into three to produce mini steaks. Flatten sightly with a meat mallet. Heat barbecue or non stick frypan on high heat. Cook steaks quickly, one minute each side. Remove from pan. Keep warm. Stir fish sauce, coriander, chilli and lemongrass into pan. Simmer over low heat for one minute. Arrange steaks on a plater, spoon over sauce and top with combined salsa ingredients. Serves 4-5.
Delicious healthier cookies
Makes 18 cookies.
Per serving: 120 calories, 2 g protein, 20 g carbohydrate, 3.7 g fat,
A healthy simple and tasty pasta dish!
1 Cook pasta following packet instructions. Drain and return to pot.
2 Meanwhile, combine lemon rind, chillies, garlic and parsley in a bowl.
3 Add chilli mixture, capers (if using) and lemon juice to pasta. Season with pepper and gently toss until combined.
4 Divide pasta between serving bowls, drizzle with olive oil and serve immediately with lemon wedges.
Makes 4 portions
Nutrition Information per portion:
263 Cals,protein 11,7 g,carbs 47,4g,fat 3g
Healthy Tuna Patties are great as a snack, or can be eaten as a full meal if combined with a green salad.
2 servings (2 patties each)
Per serving: 297 calories, 44 g protein, 12 g carbohydrate, 7.5 g fat, 0.8 g saturated fat
Consuming yogurt with active culture is one of the cheapest and easiest ways to care for your stomach naturally.
1 quart of milk (Low-fat is healthiest, but the higher the fat content, the creamier and smoother the yogurt will be)
1/4 cup dried starter culture or yogurt with active culture.*
1/3 cup nonfat dry milk powder (use 2/3 cup if you're using skim milk); optional
1 teaspoon unflavored gelatin for thickening; optional)
Clean yogurt containers or canning jars with lids
1. Place the active-culture yogurt in a large bowl. Add the dry milk powder, if using. If you want a thicker yogurt, add 1 teaspoon unflavored gelatin, mixed with a small amount of milk.
2. Warm milk to 43,3 celsius (use a thermometer) in a saucepan or double boiler.
3. Add a small amount of the warmed milk to the active-culture yogurt or starter culture and stir.
4. Slowly add the rest of the warmed milk to the mixture. Stir well.
5. Cover the bowl and place the mixture into a commercial yogurt maker, an oven on very low heat (200 degrees), a heating pad, or a warm spot in your kitchen. Leave until set, about 6-8 hours. Use the thermometer to make sure the temperature stays at 100 degrees.
6. When set, refrigerate the yogurt for 8 hours before eating.
After the yogurt is set, you can stir in fruit and/or flavorings. To sweeten, try 2-4 teaspoons honey or sugar.
To make drinkable yogurt, add additional milk and/or fruit syrups to taste, after the yogurt is done.
To make frozen yogurt, follow the directions on your ice cream maker, using the homemade yogurt instead of cream or milk.
To make yogurt cheese (which can be used as a substitute for cream cheese or in cooking), drain yogurt in a strainer lined with cheesecloth and leave overnight (cover the entire bowl, yogurt and strainer with a cloth).
In the morning, drain the liquid in the bowl. Place a weight (you can use a sealed plastic bag filled with water) on the cheese, cover again, and let stand another 8 hours. Wrap yogurt cheese and refrigerate.
4-5 cups yogurt
Per cup (using 2% milk): 141 calories, 10 g protein, 14.6 g carbohydrate, 4.7 g fat, 2.9 g saturated fat
Per serving: 232 calories, 18 g protein, 18 g carbohydrate, 9 g fat, 1.6 g saturated fat
16 colossal shrimp
1/3 cup olive oil
Juice of one lemon
Juice of one lime
3 scallions, ends and tips discarded, thinly sliced
1 jalapeno pepper, stemmed and seeded, finely chopped
1 large garlic clove, minced
1/4 cup fresh cilantro leaves, coarsely chopped
2 teaspoons finely grated lemon zest
1 teaspoon ground cumin
1 teaspoon paprika
1 teaspoon sea salt
1 teaspoon freshly ground black pepper
Carefully loosen the shrimp bodies from their shells without disconnecting at the tail. Return shrimp to the shell and place in a bowl. Combine olive oil, lemon and lime juice in another bowl. Add remaining ingredients to the oil and stir to combine. Pour over shrimp. Coat the shrimp with the marinade. Place in refrigerate for one hour.
Preheat oven to 200 C. Remove shrimp from marinade; discard liquid. Arrange in one layer in baking pan. Roast shrimp in oven until the shells brighten in color, and the shrimp are just cooked through, about 15 minutes. Serve with rice or toss with linguine.