Grilled Beef Skewers with Zucchini and Mint

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This meal is delicious any time of year and gives you a healthy combination of whole grains, vegetables, and protein. Try to find grass-fed beef, if possible. This protein-packed entree of grilled grass-fed sirloin steak and tender, slightly charred zucchini spears is a great reason to grill this summer. Sirloin steak is cut from the back of the steer, which is lean and moderately tender. It’s one of the most inexpensive of the prime cuts of beef and is typically a thinner steak that cooks in just minutes. Get ready for these juicy beef skewers to steal the spotlight at your next BBQ!

 

 

 

 

 

Grilled Beef Skewers with Zucchini and Mint
Per serving: 275 calories; 1 g saturated fat; 2 g unsaturated fat; 25 mg cholesterol; 43 g carb; 36 mg sodium; 15 g protein; 4 g fiber

 

 

 

 

Ingredients

• 1 cup short-grain brown rice
• 2 cups water
• 3 scallions, thinly sliced
• 8 ounces grass-fed sirloin steak, trimmed, cut into 1 1/2-inch cubes
• 2 zucchini, halved and cut into spears
• Kosher salt and freshly ground black pepper
• Extra-virgin olive oil, for drizzling
• 1/2 cup fresh mint leaves
• 1/2 teaspoon red chile flakes
• 1 lime, cut into wedges, for serving

Directions

1. Bring rice and water to a boil. Reduce heat to a simmer and cover. Cook 45 minutes, until tender. Let stand, covered, for 5 minutes. Fluff with a fork. Stir in scallions.
2. Preheat a grill pan over medium-high heat. Thread beef on skewers. Season beef and zucchini with salt and pepper and drizzle with oil. Grill, turning, until cooked through and blackened in parts, about 6 to 8 minutes. Serve over rice. Top with mint leaves and red chile flakes. Serve with lime wedges.

Linguine with Toasted Almonds, Parsley, and Lemon

 

 

Whole-wheat pasta and toasted almonds give this dish a rustic, hearty texture and a delicious, savory flavor.

Recipe serves 4

 

 

 

 Linguine with Toasted Almonds, Parsley, and Lemon
Per serving: 492 calories; 3 g saturated fat; 23 g unsaturated fat; 5 mg cholesterol; 51 g carb; 103 mg sodium; 17 g protein; 9 g fiber

Ingredients

• 8 ounces whole-wheat linguine
• Kosher salt
• 1 cup raw almonds, toasted and chopped
• 1 cup parsley leaves, chopped
• Zest of 1 lemon
• Juice of 1 lemon
• 2 tablespoons almond oil or extra-virgin olive oil
• Freshly ground black pepper
• 1/4 cup pecorino Romano (1/2 ounce), grated, for serving

Directions

1. Cook pasta in generously salted water until al dente. Reserve 1 cup pasta water. Toss pasta with remaining ingredients. Adjust consistency with reserved pasta water as desired. Season with salt and pepper. Serve with cheese.

 

Chipotle-Avocado Sandwich 

 

 

 

 

 

 

Chipotle-Avocado Sandwich
Per serving: 325 calories; 2 g saturated fat; 7 g unsaturated fat; 0 mg cholesterol; 47 g carb; 588 mg sodium; 15 g protein; 15 g fiber

Ingredients

• One 15-ounce can red kidney beans, drained
• 1 chipotle in adobo, finely chopped, plus 1 tablespoon sauce
• 8 slices whole-grain bread, toasted
• 1 avocado, sliced
• 4 radishes, sliced
• 4 leaves escarole
• 1 cup sprouted beans
• Kosher salt and freshly ground black pepper

Directions

1. Mash beans, chipotle, and sauce until combined. Spread on bread. Top with avocado, radishes, escarole, and sprouts. Season with salt and pepper.

 

Poached Eggs with Roasted Tomatoes

Enjoy this protein-rich mini meal first thing in the morning -- or at any time of day. 

Recipe makes 2 servings

 

 

 

 

 

 

 Poached Eggs with Roasted Tomatoes
Per serving: 225 calories; 3 g saturated fat; 9 g unsaturated fat; 212 mg cholesterol; 20 g carb; 233 mg sodium; 11 g protein; 4 g fiber

Ingredients

• 1 pint cherry tomatoes (10 ounces)
• 1 tablespoon extra-virgin olive oil
• Kosher salt and freshly ground black pepper
• 1 tablespoon fresh thyme leaves, plus more for garnish
• 2 large eggs

• 1 whole-wheat English muffin, split and toasted

Directions

1. Heat oven to 425 degrees. Arrange tomatoes in a baking dish. Drizzle with oil and season with salt and pepper. Toss with thyme. Roast until tomatoes begin to burst, about 20 minutes. Scrape tomatoes and any juices into a bowl and let cool slightly.
2. In a medium straight-sided skillet, heat 2 inches of water over medium until bubbles cover bottom and sides of pan. Crack each egg into a separate small bowl. Gently pour eggs into pan, leaving room between them. Cook eggs, undisturbed, until white is just set and yolk is still loose, 4 to 5 minutes. Use a rubber spatula to gently release eggs from bottom of pan, if necessary. Using a slotted spoon, remove eggs from water. Blot bottom of spoon on a paper towel to remove excess water before serving.
3. Serve eggs over English muffin halves. Season with salt and pepper. Top with roasted tomatoes.

 

Roasted Spiced Chickpeas

Craving something crunchy? These spicy roasted chickpeas will give you healthy satisfaction without too much salt or saturated fat.

 

 

Roasted Spiced Chickpeas
Per serving: 412 calories; 1 g saturated fat; 10 g unsaturated fat; 0 mg cholesterol; 59 g carb; 706 mg sodium; 19 g protein; 17 g fiber

 

Ingredients

• One 15-ounce can chickpeas, drained and rinsed
• 1 tablespoon vegetable oil
• 1/4 teaspoon ground cumin
• 1/4 teaspoon ground coriander
• 1/4 teaspoon ground ginger
• 1/4 teaspoon ground hot paprika
• 1/2 teaspoon kosher salt

Directions

1. Preheat oven to 425 degrees. Toss chickpeas with oil and spices until evenly coated. Spread on a rimmed baking sheet. Roast, shaking pan occasionally, until chickpeas are golden and crunchy, about 30 minutes. Let cool completely. Store in an airtight container up to 2 weeks.
   
   
   
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   Spicy Roasted Chickpeas

   
   

   

   
   

   Chickpeas, once roasted, take on the flavor and texture of nuts, making them a fun snack with drinks. Prepare the simple appetizer in under 15 minutes for any holiday cocktail party. 

   Recipe provides 8 servings

    

    

    

    

    

    

   Ingredients

   • 1/4 cup extra-virgin olive oil
   • 2 cans (15.5 ounces each) chickpeas, rinsed, drained, and patted dry
   • 1 teaspoon cayenne pepper
   • 1 tablespoon cumin seed
   • Coarse salt

   Directions

   1. Preheat oven to 450 degrees. Pour olive oil on a rimmed baking sheet and place in oven until oil is hot, 3 minutes. In a medium bowl, combine chickpeas, cayenne pepper, and cumin seed. Season with salt and toss to combine. Place chickpea mixture on hot baking sheet and spread in a single layer. Bake until chickpeas are crisp, 10 to 12 minutes. With a slotted spoon, transfer to paper towels and let cool slightly. Serve warm.

    

Amaranth Clusters

  http://www.marthastewart.com/1049717/amaranth-clusters

 When mixed with oats, nuts, dried fruit, and honey, these amaranth cookies make for a tasty snack.

 

 

 

 

Amaranth Clusters 

Recipe Yields: about 18 clusters
Per serving: 120 calories; 1 g saturated fat; 3 g unsaturated fat; 0 mg cholesterol; 19 g carb; 23 mg sodium; 3 g protein; 2 g fiber

Ingredients

• 1 1/2 cups rolled oats
• 1/2 cup amaranth
• 1/2 cup macadamia nuts, toasted and chopped
• 1/2 cup dried cherries, chopped
• 1/2 cup dried apricots, chopped
• 1/4 cup honey
• 2 large eggs (whites only)
• Kosher salt

Directions

1. Combine oats, amaranth, macadamia nuts, dried fruit, and honey in a medium bowl. Whisk egg whites with 1/4 teaspoon salt until foamy. Pour over dried fruit and stir to combine.
2. Preheat oven to 350 degrees. Line a baking sheet with parchment. Scoop 3 tablespoons mixture (using an ice cream scoop) and pat into a 3-inch round on baking sheet. Bake, rotating tray, until clusters are golden brown, 15 to 18 minutes. Let cool completely. Store in an airtight container for up to 1 week.

Creamy Broccoli-White Bean Soup 

 

Adding pre-steamed broccoli florets to soup with olive oil, pine nuts, and garlic cloves makes a complete hearty meal.

• Servings: 4

 

 

 

 Creamy Broccoli-White Bean Soup
Per serving: 247 calories; 2 g saturated fat; 8 g unsaturated fat; 3 mg cholesterol; 28 g carb; 240 mg sodium; 12 g protein; 8 g fiber

 

 Ingredients

•     1 head broccoli (1 pound), cut into florets, stems thinly sliced
•     2 tablespoons extra-virgin olive oil
•     1 yellow onion, diced
•     2 garlic cloves, thinly sliced
•     One 15-ounce can cannellini beans, drained
•     2 1/2 cups vegetable stock
•     Kosher salt and freshly ground black pepper
•     1 tablespoon pine nuts, toasted
•     1/2 ounce shaved Parmesan, for serving

Directions

    Steam broccoli florets and stems until tender and bright green, about 3 minutes. Let cool slightly. Reserve 1/2 cup florets for garnish.

    Heat oil in a medium pot over medium heat. Saute onion and garlic until translucent, about 6 minutes. Add beans and stock and bring mixture to a simmer. Remove from heat and add broccoli; puree in batches in a blender until smooth. Season to taste with salt and pepper. Garnish each bowl with broccoli florets, toasted pine nuts, and shaved Parmesan.