Herb-Spiced Tuna Steaks

• 2 12-oz. fresh tuna steaks (1 inch thick)
• 1/4 cup fresh flat-leaf parsley leaves
• 2 Tbsp. rosemary leaves
• Salt and pepper to taste
• 2-3 tsp. lemon zest (about 1 lemon)
• 2 cloves garlic, crushed
• 1 Tbsp. extra-virgin olive oil

Preheat grill, grill pan, or skillet. Rinse tuna and pat dry. On a cutting board, pile rosemary, garlic, salt, pepper, parsley, and lemon zest together and mince until combined. Drizzle tuna steaks with oil, and rub herb mix into both sides of the fish. Let rest 5 minutes.

Grill 2 minutes on each side for rare or 5 minutes for well-done. Makes 4 servings.

Preparation Time: 15 minutes

Cooking Time: 2 to 5 minutes

Nutritional Information: (per serving)

Calories: 223

Protein: 32 g

Fiber: 0 g

Carbs: 1 g

Fat Total: 9 g

Saturated Fat: 2 g

Spinach Stir-Fry

Here's a great vegan/vegetarian dish (depending on which stock you use) that makes a great side dish for an Asian meal. If you want to kick up the portion size, this tasty stir-fry could serve as the main course—or even the entire meal. Popeye would be proud.

• 1/2 cup low-sodium vegetable or chicken stock
• 1 tsp. grated ginger
• 1 large clove garlic, crushed
• 1 Tbsp. soy sauce, regular or low-sodium
• 1 10-oz. bag spinach
• 1 12-oz. container firm tofu, cubed
• Dash chili oil (optional)

Mix the stock, ginger, garlic, and soy sauce in a big bowl and add the tofu. Marinate for 30 minutes. Heat a wok or frying pan over medium heat. Place tofu mixture in wok and heat until marinade steams and tofu is warmed through. Add spinach and toss gently over heat until spinach wilts. Great on top of brown rice! Makes 3 servings.

Preparation Time: 40 minutes

Cooking Time: 10 minutes

Nutritional Information (per serving)
Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
99	12 grams	2 grams	8 grams	4 grams	< 1 gram

Shine down on tea...

Okay, I admit it.  I woke up this morning hearing the birds chirping and I am sooooo excited for sunshine and warmer weather.  One of my favorite things to do once the sun finally does appear from hiding is to make Sun Tea.  Have you ever had it?  It's soooo good and something that I remember my mom doing when I was a kid.  My girls now do it with me.  Something simple but something shared.  

If you've never made it, it's very easy to do.  Here is how:

You need a clear glass container, as large as how much tea you want to make.  Place your container in a window sill or table where it will get the warmth of the sun and add either your tea bag.  That's it.  Try it when you get a chance.

Beef and Bean Soft Tacos

1 1/2 cups reduced sodium beef broth

1 teaspoon chili powder

1 (1 lb) flank steak, trimmed

3/4 cup chunky tomato salsa + additional for serving (optional)

1/2 cup rinsed and drained canned black beans

1/4 cup fresh cilantro leaves

2 tablespoons canned chopped mild green Chiles, drained

12 (7 in) flour tortillas, warmed

1/4 cup FF sour cream

Whisk together the broth and chili powder in a 5 to 6 quart slow cooker.  Add the steak.  Cover and cook until the steak is fork tender, 4-5 hours on high or 8-10 hours on low.

Transfer the steak to a cutting board: discard all but 1/4 cup of the cooking liquid; wipe out the slow cooker.  With two forks, finely shred the beef.  Return the beef to the slow cooker and stir in the reserved cooking liquid, 3/4 cup of the salsa, the beans, cilantro, and Chiles.  Cook on high until heated through, about 5 minutes

Top each tortilla evenly with the beef, salsa mixture, and sour cream.  Fold tortillas in half and serve with the additional salsa on the side, if using.

Serving (2 tacos without add'l salsa) 274 Calories, 5 g fat, 1 g sat fat, 0 g trans fat, 56 mg chol, 373 mg sod, 30 g carb, 5 g fib, 28 g prot, 78 mg calc.  

Thanks Cyndi for sharing this with me!

Guacamole

Guacamole 4 ripe avocados, peeled, seeded 1 tsp. ground cumin 1 tomato, seeded, diced 1/2 cup sweet white onion, minced 2 chilies, seeded, minced 1/4 cup chopped cilantro leaves 4 Tbsp. fresh lime juice Hot pepper sauce, sea salt, white pepper to taste Cut avocado in large chunks and mash coarsely in large bowl with a fork. Add remaining ingredients and blend gently—leaving some small chunks is fine. Taste and adjust seasoning with more pepper sauce, salt, and pepper if desired. Makes 8 servings. Preparation Time: 15 minutes Nutritional Information: (per serving) Calories: 180 Protein: 3 g Fiber: 7 g Carbs: 13 g Fat Total: 15 g Saturated Fat: 2 g

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Heart-Healthy Blueberry Smoothie

• 1 scoop Beachbody's Vanilla Whey Protein Powder
• 1/2 cup fresh orange juice
• 1 fresh or frozen blueberries (unsweetened)

Add ice and blend.

Preparation Time: 5 minutes
 

Nutritional Information: (per serving)

Calories: 230

Protein: 20 g

Fiber: 4.5 g

Carbs: 38 g

Fat Total: 2 g

Saturated Fat: 0 g

Tomato-Thyme Pita Crisps

• 4 whole wheat pita breads
• 2 Tbsp. extra virgin olive oil
• 1 Tbsp. chopped fresh basil (or 2 tsp. dried)
• 1 tsp. black pepper
• 2 tsp. dried thyme
• 3 cups Roma or cherry tomatoes, sliced
• 2 Tbsp. reduced-fat Parmesan cheese, finely grated

Preheat oven to 350 degrees. Cut pita breads into quarters, and then split each quarter piece so that the top and bottom of the bread come apart. Place wedges on a nonstick baking sheet. Lightly brush tops of pita wedges with the oil. In a small bowl, combine basil, pepper, and thyme; sprinkle evenly over pita wedges. Bake wedges until they become a light golden brown, about 5 to 7 minutes. Remove from oven and place 2 to 3 tomato slices on each wedge. Lightly sprinkle evenly with Parmesan. Place sheet back in oven and bake until cheese is slightly browned, about 2 to 3 minutes. Serve immediately or cool on a wire rack and serve at room temperature. Makes 8 servings.

Preparation Time: 5 minutes

Cooking Time: 15 minutes

Nutritional Information: (per serving)

Calories: 129

Protein: 4 g

Fiber: 3 g

Carbs: 20 g

Fat Total: 5 g

Saturated Fat: 1 g

Parmesan Fish Fillets

• 1 lb. white fish fillets (cod, flounder, turbot, sole, etc.)
• 1/4 cup low-fat Parmesan cheese
• 1/2 tsp. dried basil
• 1/2 tsp. lemon pepper
• 1/4 tsp. garlic powder
• Fresh parsley, minced
• Sprinkle paprika
• 1/2 tsp. salt (optional)

Preheat a large nonstick skillet. In a small bowl, combine basil, lemon pepper, garlic powder, and salt (if using). Sprinkle onto both sides of fish and cook for five minutes, turning once. Sprinkle fillets with cheese, parsley, and paprika, and cover pan. Cook for another five minutes or until the fish flakes when lifted with a fork. Serve immediately. Serves 4.

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Nutritional Information: (per serving)

Calories: 286

Protein: 30 g

Fiber: 1 g

Carbs: 3 g

Fat Total: 6 g

Saturated Fat: 3 g

Apple-Raisin Coffee Cake

• 5 cups apples, cored, peeled, and chopped
• 1 cup raisins
• 3/4 cup brown sugar
• 1/3 cup walnuts, chopped
• 2 tsp. vanilla
• 1/4 cup extra virgin olive oil
• 1 egg, beaten
• 2-1/2 cups whole-grain flour
• 1-1/2 tsp. baking soda
• 2 tsp. cinnamon, ground
• Olive oil cooking spray

Preheat oven to 350 degrees. Lightly spray a 13"x9"x2" baking dish or pan with cooking spray. In a large mixing bowl, combine apples, raisins, sugar, and walnuts, and mix them together well. Allow mixture to stand for 30 minutes. Then stir olive oil, vanilla, and egg into mixture. Sift the flour, soda, and cinnamon together, and then stir into the apple mixture slowly so that it keeps the mixture moist. Fold batter into pan. Bake 35-40 minutes. Let cool slightly before serving. Makes 20 servings.

Preparation Time: 10 minutes

Cooking Time: 35–40 minutes

Nutritional Information: (per serving)

Calories: 164

Protein: 3 g

Fiber: 3 g

Carbs: 28 g

Fat Total: 5 g

Saturated Fat: 1 g

Crispy Oven-Baked Chicken

8 6–8 oz. boneless, skinless chicken breasts

2 cups plain bread crumbs

1–2 Tbsp. vegetable oil (canola, safflower, etc.)

3 Tbsp. hot pepper sauce

1 Tbsp. Worcestershire sauce

1 tsp. black pepper, freshly ground

1 tsp. salt (optional)

In a large bowl, whisk together hot sauce, Worcestershire sauce, pepper, and salt (if using). Add the chicken and marinate in the refrigerator for 2–12 hours.

Preheat oven to 425 degrees. Remove chicken from marinade, add bread crumbs to the marinade, and mix well. Coat chicken thoroughly with mixture.

Spread oil over the bottom of a shallow 9"x13" baking dish. Arrange chicken in the dish and bake for 15–20 minutes. Turn chicken over; reduce heat to 325 degrees and cook for an additional 15–20 minutes or until juices run clear when pierced with a fork. Makes 8 5-oz. servings.

Cooking Time: 30–40 minutes

Nutritional Information: (per serving)

Protein: 30 g

Fiber: 1 g

Carbs: 20 g

Fat Total: 8 g

Saturated Fat: 2 g

Heart-Healthy Sour Cream

1 cup low-fat cottage cheese
1/4 cup fat-free milk
3 Tbsp plain low-fat yogurt
1/8 tsp or a dash of salt
1 Tbsp lemon juice

Prep & Cooking Time: 5 min.

Yield: 16 servings Serving Size: 1.000 Tbsp

Directions:
In a blender combine all ingredients and blend at high speed until well mixed and creamy. Transfer to bowl and serve chilled.

Each serving provides:

Total Calories: 5 Carbohydrates: 0.56 g
Total Fat: 0.05 g Protein: 0.56 g
Sat Fat: 0.03 g Fiber: 0.00 g
Cholesterol: 0 mg Sodium: 12 mg


Source: ivillage