I cooked each of these this week. I have posted the name of the dish, my commentary, my picture then the posted picture, description and recipe.
Healthified Indian-Spiced Beef Patties with Cucumber Sauce
Feedback: This was YUM. I grilled the burgers a bit longer than I should have, so it just would have been better if they were a bit less done. It was filling and tasty. I served it with a side of Tandori Na'an, a cucumber, heirloom tomato and onion salad and steamed spinach. The cucumber yogurt sauce really makes this dish!
My meal picture:
Wander outside of the bun and serve these internationally inspired burgers with flat bread, naan, or pita bread.
Prep Time:15 min
Start to Finish:30 min
makes:2 servings
1/2 cup Yoplait® plain yogurt
1/3 cup chopped, seeded cucumber
1/4 cup finely chopped onion
2 tablespoons finely chopped, seeded fresh jalapeño chile pepper
1 tablespoon snipped fresh mint or 1 teaspoon dried mint, crushed
1/2 teaspoon ground cumin
1 clove garlic, minced
1/4 teaspoon salt
8 ounces 90% lean ground beef ( I used 96% lean ground beef)
Indian flat bread (optional)
1.For sauce: In a small bowl, stir together yogurt and cucumber. Cover and chill until serving time.
2.In a medium bowl, combine onion, jalapeño pepper, mint, cumin, garlic, and salt. Add ground beef; mix well. Form beef mixture into two 3/4-inch-thick patties.
3.For a charcoal grill, place patties on the rack directly over medium coals. Grill, uncovered, for 14 to 18 minutes or until patties are done (160F), turning once. If desired, serve patties on flat bread. Spoon cucumber sauce over patties.
4.Note: The internal color of a burger is not a reliable doneness indicator. A beef or pork patty cooked to 160?F is safe, regardless of color. To measure the doneness of a patty, insert an instant-read thermometer through the side of the patty to a depth of 2 to 3 inches.
*Nutritional Information
1 burger plus 1/3 cup sauce: Calories 250 (Calories from Fat 110); Total Fat 12g (Saturated Fat 4 1/2g, Trans Fat 1/2g); Cholesterol 75mg; Sodium 420mg; Total Carbohydrate 9g (Dietary Fiber 1g, Sugars 6g); Protein 27g Percent Daily Value*: Vitamin A 6%; Vitamin C 15%; Calcium 15%; Iron 15% Exchanges: 0 Other Carbohydrate; 1/2 Skim Milk; 0 Vegetable; 3 1/2 Lean Meat; 1 1/2 Fat Carbohydrate Choices: 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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Healthified Orange Pork and Pineapple on the Grill
Feedback: Wow! I was surprised by this one. I am not typically the type that likes fruit with my main course, but Bob loves pineapple so I tried it. I served it over rice noodles and with a side of asparagus.
My meal picture:
Prep Time:5 min
Start to Finish:20 min
makes:4 servings
4 boneless top loin pork chops, cut 3/4 inch thick (about 1 1/4 pounds total)
1/4 teaspoon salt
1/4 teaspoon black pepper
1 fresh pineapple, peeled and cored
3/4 cup Yoplait® plain fat-free yogurt
1/3 cup low-sugar orange marmalade
2 tablespoons coarsely chopped toasted pecans
1 tablespoon snipped fresh thyme
1.Sprinkle both sides of pork chops with salt and pepper. Cut pineapple crosswise into eight 1/2-inch-thick slices; set aside. Combine yogurt and 2 tablespoons of the marmalade; set aside.
2.For a charcoal grill, grill chops on the rack of an uncovered grill directly over medium coals for 4 minutes. Turn; add pineapple to grill. Brush chops and pineapple with remaining marmalade. Grill 3 to 5 minutes more or until an instant-read thermometer inserted in pork registers 160°F and pineapple has light grill marks, turning pineapple once.
3.Arrange pineapple and chops on serving plates. Spoon yogurt mixture over chops and pineapple; sprinkle with nuts and thyme.
4.Cost-Saving Tip: Instead of using a peeled fresh pineapple from the produce section of the grocery store, use a 15.25-ounce can pineapple slices (juice pack)—it contains 8 slices, perfect for 4 servings.
*Nutritional Information
1 pork chop, 2 pineapple slices, plus sauce, pecans, and thyme: Calories 320 (Calories from Fat 60); Total Fat 7g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 95mg; Sodium 240mg; Total Carbohydrate 28g (Dietary Fiber 2g, Sugars 23g); Protein 35g Percent Daily Value*: Vitamin A 2%; Vitamin C 110%; Calcium 10%; Iron 8% Exchanges: 1 Fruit; 1 Other Carbohydrate; 0 Vegetable; 5 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.
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Healthified Sesame Beef and Green Beans
Feedback: This was tasty...of course Bob barked at the green beans and asked for broccoli next time, but I liked it!
My meal picture:
Prep Time:10 min
Start to Finish:30 min
makes:4 servings
12 ounces Green Giant® frozen whole green beans, partially thawed and halved crosswise
1/2 cup orange juice
2 tablespoons reduced-sodium soy sauce
1 tablespoon toasted sesame oil
1 teaspoon cornstarch
1/2 teaspoon finely shredded orange peel
Nonstick cooking spray
1/2 cup bias-sliced green onions
1 tablespoon grated fresh ginger or 1 teaspoon ground ginger
2 cloves garlic, minced
1 teaspoon canola oil
12 ounces boneless beef sirloin steak, trimmed of fat and thinly sliced
2 cups hot cooked brown rice
2 teaspoons sesame seeds, toasted
2 oranges, peeled and sectioned or thinly sliced crosswise
1.In a covered medium saucepan, cook green beans in a small amount of boiling water for 5 to 7 minutes or until crisp-tender. Drain; set aside.
2.For sauce: In a small bowl, combine orange juice, soy sauce, toasted sesame oil, cornstarch, and orange peel; set aside.
3.Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium-high heat. Add green onions, ginger, and garlic to hot skillet; cook and stir for 1 minute. Add the precooked green beans; cook and stir for 2 minutes. Remove vegetables from skillet.
4.Carefully add canola oil to the hot skillet. Add beef; cook and stir about 3 minutes or until desired doneness. Remove from skillet.
5.Stir sauce; add to skillet. Cook and stir until thickened and bubbly; cook and stir for 2 minutes more. Return meat and vegetables to skillet. Heat through, stirring to coat all ingredients with sauce. Serve over hot cooked brown rice. Sprinkle with toasted sesame seeds. Serve with orange sections.
*Nutritional Information
1 1/4 cups: Calories 360 (Calories from Fat 100); Total Fat 11g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 50mg; Sodium 350mg; Total Carbohydrate 43g (Dietary Fiber 7g, Sugars 11g); Protein 24g Percent Daily Value*: Vitamin A 20%; Vitamin C 110%; Calcium 10%; Iron 25% Exchanges: 2 Starch; 1/2 Fruit; 0 Other Carbohydrate; 1/2 Vegetable; 2 Very Lean Meat; 1 1/2 Fat Carbohydrate Choices: 3
*Percent Daily Values are based on a 2,000 calorie diet.
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Hope you try and enjoy!
Run safe, run happy!
-d
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