Hamilton Athletic Club
Beef and Vegetable Kebabs
Dietetian's tip: Marinating meat before grilling not only adds flavor but also reduces the chance that cancer-causing substances will form on the meat during grilling. Marinating also helps keep meat from burning and charring.
Ingredients: Serves 2
1/2 cup brown rice
2 cups water
4 ounces top sirloin (choice)
3 tablespoons fat-free Italian dressing
1 green pepper, seeded and cut into 4 pieces
4 cherry tomatoes
1 small onion, cut into 4 wedges
2 wooden skewers, soaked in water for 30 minutes, or metal skewers
In a saucepan over high heat, combine the rice and water. Bring to a boil. Reduce the heat to low, cover and simmer until the water is absorbed and the rice is tender, about 30 to 45 minutes. Add more water if necessary to keep the rice from drying out. Transfer to a small bowl to keep warm.
Cut the meat into 4 equal portions. Put the meat in a small bowl and pour Italian dressing over the top. Put in the refrigerator for at least 20 minutes to marinate, turning as needed.
Prepare a hot fire in a charcoal grill or heat a gas grill or a broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Thread 2 cubes of meat, 2 green pepper slices, 2 cherry tomatoes and 2 onion wedges onto each skewer. Place the kebabs on the grill rack or broiler pan. Grill or broil the kebabs for about 5 to 10 minutes, turning as needed.
Divide the rice onto individual plates. Top with 1 kebab and serve immediately.
Nutritional: Calories 330, Sodium 370 mg, Total Fat 5 g, Total Carbohydrate 48 g, Saturated Fat 2g, Dietary Fiber 4 g, Monounsaturated Fat 2 g, Protein 22 g, Cholesterol 50 mg
- 1 pound beef round steak
- 2 teaspoons canola oil
- 2 cups diced yellow onions
- 1 cup diced celery
- 1 cup diced Roma tomatoes
- 1/2 cup diced sweet potato
- 1/2 cup diced white potato with skin
- 1/2 cup diced mushrooms
- 1 cup diced carrot
- 4 cloves of garlic, chopped
- 1 cup chopped kale
- 1/4 cup uncooked barley
- 1/4 cup red wine vinegar
- 1 teaspoon balsamic vinegar
- 3 cups low-sodium vegetable or beef stock
- 1 teaspoon dried sage, crushed
- 1 teaspoon minced fresh thyme
- 1 tablespoon minced fresh parsley
- 1 tablespoon dried oregano
- 1 teaspoon dried rosemary, minced
- black pepper, to taste
Preheat grill or broiler (medium heat). Grill or broil steak 12 to 14 minutes turning once. Don't overcook. Remove from heat and let rest while preparing vegetables.
In a large stock pot, saute vegetables in oil over medium-high heat until lightly brown, about 10 minutes. Add barley and cook an additional 5 minutes.
Pat meat dry with paper towel. Dice grilled steak into half-inch pieces, add to pot. Then add vinegars, stock, herbs and spices.
Bring to simmer and let cook 1 hour, until barley is cooked and stew has thickened considerably.
Nutritional analysis per serving (approx 2 cups): Calories 289, Total Fat 9g, Saturated Fat 2g, Trans Fat 0g, Monounsaturated Fat 4g, Cholesterol 84mg, Sodium 166mg, Total Carbohydrate 35g, Dietary Fiber 78g, Sugars 0g, Protein 42g
Campbell's Healthy Chicken and Pasta Primavera
Makes 4 Servings, cooks in 20 Minutes
- 1 (10.75 ounce) can Campbell's® Healthy Request® Condensed Cream of Mushroom Soup
- 1/2 cup milk
- 1/4 teaspoon garlic powder
- 3 tablespoons grated Parmesan cheese
- 1 (16 ounce) bag frozen vegetable combination (broccoli, cauliflower, carrots)
- 2 cups cubed cooked chicken
- 4 cups hot cooked spaghetti, cooked without salt
- Mix soup, milk, cheese, garlic powder and vegetables in saucepan. Heat to a boil. Cover and cook over low heat 10 minutes or until tender-crisp.
- Add chicken and heat through. Serve over spaghetti.
Note: If you want to lower the fats you can use fewer eggs and more egg whites.
Ingredients (6 servings):
- 6 eggs
- 4 egg whites
- 700 g fresh spinach
- 2 onion
- 400 g cottage cheese
- Preheat oven to 180 degrees C.
- Place spinach in a big fry pan. Cook/fry over medium heat, stirring occasionally until soft.
Drain off any remaining liquid.
- Let the spinach cool down a bit.
- Stir in the onions, eggs and cottage cheese
- Put the mixture into a non-stick baking tin (and/or use a bit non-sticking spray)
- Bake uncovered in preheated oven for 55 minutes. (until the eggs are set)
Nutritional facts (1 serving):
Energy: 163 cal, Protein: 17 g, Carbohydrates: 5 g (sugar: 4 g = spinach),Fat: 7,5 g (saturated 3 g), Fiber: 3 g
Baked Cod Casserole
2 tablespoon extra-virgin olive oil, divided
2 medium onions, very thinly sliced
1 cup dry white wine
1 1/4 pounds cod, cut into 4 pieces
2 teaspoons chopped fresh thyme
1/2 teaspoon kosher salt
1/2 teaspoon black pepper
1 1/2 cups finely chopped whole-wheat country bread, (about 2 slices)
1/2 teaspoon paprika
1/2 teaspoon garlic powder
1 cup finely shredded Gruyere, or Swiss cheese
Preheat oven to 400°F.
Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add onions and cook, stirring often, until just starting to soften, 5 to 7 minutes. Add wine, increase heat to high and cook, stirring often, until the wine is slightly reduced, 2 to 4 minutes.
Place cod on the onions and sprinkle with thyme, salt and pepper. Cover the pan tightly with foil; transfer to the oven and bake for 12 minutes.
Toss bread with the remaining 1 tablespoon oil, paprika and garlic powder in a medium bowl. Spread the bread mixture over the fish and top with cheese. Bake, uncovered, until the fish is opaque in the center, about 10 minutes more.
Nutrition Info: Calories 328, Carbohydrates 17g, Fat 13g, Protein 29, Dietary Fiber 4g, Saturated Fat 4g, Monounsaturated Fat 7g, Cholesterol 69mg, Potassium 384 mg, Sodium 474mg, Exchanges 1 starch, 1 vegetable, 4 lean meat, Carbohydrate Servings 1
Cheat Day Recipe
Creamy Vodka Bowties with Mushrooms
Sautéed mushrooms and garlic simmer in a scrumptious creamy vodka sauce that is tossed with pasta for a quick skillet dish that is sure to please!
Makes 4 Servings, Cooks in 35 min.
1 tablespoon olive oil
2 cloves garlic, chopped
1 package (8 ounces) sliced baby bella or white mushrooms
1/2 teaspoon salt
1 jar (24 ounces) Prego® Creamy Vodka Sauce
1/2 of a 1-pound package farfalle pasta, cooked and drained
1/4 cup grated Parmesan cheese
1 tablespoon chopped fresh basil leaves
Heat the oil in a 10-inch skillet over medium heat. Add the garlic, mushrooms and salt and cook until the mushrooms are tender, stirring occasionally.
Stir the sauce in the skillet and cook until the mixture is hot and bubbling. Add the farfalle and cheese and toss to coat. Sprinkle with the basil.
Calories 482, Total Fat 16g, Saturated Fat 5g, Cholesterol 24mg, Sodium 998mg, Total Carbohydrate 69g, Dietary Fiber 6g, Protein 15g