Modus operandi of Indian sirloin and rice

Indian steak with rice

Makes 8 servings

Preparation time: 10 minutes; Soaking time: 6 hours to a full night

Cooking time: From 11 to 21 minutes


1 cup non-fat Greek yogurt

2 tablespoons of garam masala

1 tablespoon garlic powder

1 tablespoon of paprika

1 teaspoon coarse salt

beef steak (about 2 pounds)

3 tablespoons of water

2 red onions, cut into thick slices

3 cups of hot cooked brown rice

2 cups frozen cooked peas

mix yogurt, Combine garam masala, garlic powder, paprika, and salt in a medium bowl. Spread 1/3 cup of the yogurt mixture over the steak. Reserve the remaining yogurt mixture for the sauce. Place steak in a food-safe plastic bag; Turn the steaks into a layer. Close the bag tightly Refrigerate for 6 hours or overnight. Remove steak from marinade. discard marinade. Place the steak on the grill over medium coals covered in ash. Covered grill 11 to 16 minutes (or 16 to 21 minutes over medium heat on a preheated gas grill), stirring occasionally, for medium-to-medium doneness. while, Grill the onion slices, 11 to 15 minutes. Remove steaks and onions from grill. Let it stand 3 to 5 minutes. Meanwhile, heat remaining sauce and water in a small saucepan over medium heat for 2 to 3 minutes. Cut the steak lengthwise Cut in half, then across the grain into thin slices. Cut the onions into small pieces. Combine rice and peas in a large bowl. Divide rice mixture evenly among bowls. Served with beef, onions and sauce.

For every meal: 302 calories, 29g protein, 8g fat (23% calories from fat), 3g saturated fat, 29g carbohydrates, 65mg cholesterol, 289mg sodium, 4g fiber.

Carbohydrate count: 2.

Pappardelle with turkey

Makes 6 servings

Preparation time: 15 minutes

Cooking time: about 20 minutes


12 ounces pappardelle or linguine pasta

2 medium sized carrots, chopped

1/2 cup unsalted chicken broth, divided

2 teaspoons of olive oil

1 medium onion, chopped

1 teaspoon minced garlic

1 1/3 pounds ground turkey breast

1 teaspoon dried (or 2 teaspoons fresh) rosemary

1/2 teaspoon coarse salt

1/2 teaspoon pepper

2 cups regular or unsalted marinara sauce

Freshly grated Parmesan cheese, to taste

Cook the pasta according to sink directions. Cover and microwave carrots and 1 tablespoon broth for 2 minutes. Meanwhile, in a large nonstick skillet, heat the oil over medium heat. Add carrots, onions and garlic to the skillet. cook 6 minutes or until vegetables are tender. Add turkey, rosemary, salt and pepper. cook 6 minutes or until turkey is no longer pink. Add remaining broth; simmer, uncovered, 3 minutes. Stir in marinara sauce. Reduce heat to low and simmer, covered, 4 minutes to blend flavors. Spoon sauce over pasta. Served with parmesan cheese.

For every meal: 402 calories, 33g protein, 5g fat (12% calories from fat), 0.8g saturated fat, 54g carbohydrates, 59mg cholesterol, 329mg sodium, 4g fiber.

Carbohydrate count: 3.5

Fish Provencal

Makes 6 servings

Preparation time: 10 minutes

Cooking time: Less than 30 minutes


1 1/2 pounds firm white fish such as halibut or striped bass

1 tablespoon of olive oil

1/2 cup finely chopped onion

1 (14 ounce) can chopped tomatoes, drained

1/2 cup kalamata olives, sliced ​​lengthwise

2 tablespoons of dry white wine

1 teaspoon dried basil

1/2 teaspoon garlic powder

1/4 teaspoon dried thyme

oven temperature to 375 degrees. Place fish in a single layer in a large baking dish coated with cooking spray. bake 15 minutes. Meanwhile, heat the oil in a medium saucepan over medium. Add onions; cook and stir for 5 minutes, or until softened. add tomatoes, Olives, wine, basil, garlic powder, and thyme. Simmer 3 minutes. Pour the sauce over the fish. Bake for another 5 minutes or until fish is opaque throughout.

For every meal: 172 calories, 22g protein, 6g fat (34% calories from fat), 0.6g saturated fat, 5g carbohydrates, 56mg cholesterol, 334mg sodium, 1g fiber.

Carbohydrate count: 0.5

Cuban black bean and potato soup

Go meatless. Combine 3 1/2 cups sofrito and 3 cups canned low-sodium black beans (rinsed) in a blender; Even smooth blend. Pour into Dutch oven. Add 7 cups of water and another 3 cups of washed black beans, 2 1/2 cups diced potatoes (3 medium), 2 tablespoons of white wine vinegar, 1 tablespoon of cumin, 1 teaspoon of dried thyme, 1 bay leaf and 1/2 teaspoon coarse salt. bring to a simmer; Reduce heat to medium-low and simmer, covered, for 20 minutes or until potatoes are tender. Remove bay leaf. Garnish each serving with diced red onion and sweet green pepper.

Chicken and cheese quesadilla

evenly higher 4 (8-inch) whole-grain tortillas with 1/4 cup grated 50% mild cheddar cheese, ½ cup shredded cooked chicken, 2 tablespoons fresh cilantro and 1 tablespoon canned mild green chili. cover all With another tortilla press gently. One at a time, brown in a large nonstick skillet over medium heat 2 minutes per side or until cheese is melted and golden. Cut into wedges and served. Add veggie beans and baby carrots to the dip.

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