Savory Sirloin

by dsonnenfeld | Nov 27, 2016 | LITTLE HELPERS FOR HEALTHY EATING

 INGREDIENTS:
1 pound boneless lean sirloin steak
1 clove minced garlic
1/4 teaspoon crushed rosemary
1/4 teaspoon thyme leaves
1 teaspoon margarine
1 tablespoon plain lowfat yogurt
1 tablespoon prepared mustard
1 tablespoon Worcestershire sauce
1 tablespoon chopped parsley
Trim fat from meat.  Combine garlic and spices. Sprinkle over meat.  Melt margarine in a nonstick frypan.  Add meat and cook over medium heat 6 minutes on each side, or to desired doneness.  Place meat on serving platter and keep warm.  Combine yogurt, mustard and worcestershire sauce in a small microwave safe bowl Cover and microwave on high power for one minute.  (Sauce may also be heated in a small saucepan over low heat; stir constantly until warm).  Spread mixture over warm meat.  Garnish with parsley.  To serve, slice meat on diagonal into thin slices.

 Per serving:  130 calories, 5 grams total fat, 2 grams saturated fat, 52 milligrams cholesterol,
155 milligrams sodium

A fabulous dinner entree, pair with a root vegetable and a leafy salad for a perfect healthy dinner.  Savory Sirloin is a great source of protein, low fat and only 129 calories per 3 ounce serving. Serve with Balsamic Glazed Carrots http://grammyslittlehelpers.com/balsamic-glazed-carrots

debbie@grammyslittlehelpers.com

Balsamic Glazed Carrots

by dsonnenfeld | Nov 27, 2016 | LITTLE HELPERS FOR HEALTHY EATING

BALSAMIC GLAZED CARROTS

INGREDIENTS:
1 pound baby carrots
3 tablespoons water
1 tablespoon olive oil
1 1/2 tablespoon balsamic vinegar
1 tablespoon brown sugar
parsley
Place carrots and water in a microwave safe bowl.  Cover and microwave for 5 minutes or until carrots are tender yet crisp.  Drain the carrots.  Heat oil in a skillet over medium-high heat.  Add carrots and saute for about 8 minutes or until lightly browned.  Sprinkle with parsley and serve.  Serves 4.
    Per serving:  100 calories, 3.5 grams fat, .5 grams saturated fat, 0grams trans fat, 17 grams carbohydrates, 0 mg cholesterol, 80 mg sodium, 3 grams fiber
debbie@grammyslittlehelpers.com

Sizzled Salmon With Chopped Tomatoes and Mint

by dsonnenfeld | Nov 27, 2016 | LITTLE HELPERS FOR HEALTHY EATING

Sizzled Salmon With Chopped Tomatoes and Mint
Ingredients:
1 pound salmon fillet, skin removed
1/4 cup orange juice
1 cup chopped tomatoes
2 tablespoons finely minced fresh mint
pinch of fresh-grated orange rind
2 teaspoons olive oil
chilled orange sections, garnish
Place salmon in an ovenproof glass baking dish and pour orange juice over fish.  Marinate for about 10 minutes.  In a small bowl, combine tomatoes, mint and orange rind.  Set aside.  Heat oil in a large, well-seasoned cast-iron skillet or a non-stick skillet.  Add salmon and orange juice and saute until fish is sizzling and brown on the outside and cooked through, about 4 minutes on each side.  Transfer to a serving platter, top with tomato mixture and garnish with orange sections.  Serve hot.

debbie@grammyslittlehelpers.com

Enchiladas With Swiss Cheese and Kale

by dsonnenfeld | Nov 27, 2016 | LITTLE HELPERS FOR HEALTHY EATING

Enchiladas with Swiss Cheese and Kale
Ingredients:
4 corn tortillas
1/2 cup finely chopped kale
2 scallions, minced
1/2 cup shredded Swiss cheese
2 teaspoons olive oil
1/2 cup tomato sauce or puree
grated Swiss cheese
minced fresh parsley
Lay out tortillas.  Sprinkle each with 1/4 of the kale, scallions and cheese.  Roll up each tortilla and press in filling with back of a spoon.  Pour oil into preheated cast-iron skillet or into a non-stick skillet over medium-high heat.  When oil is hot, place enchiladas seam-side-down in skillet.  Pour tomato sauce over enchiladas and bring to a boil.  Reduce heat and simmer for about 5 minutes, basting frequently.  Place enchiladas on a serving platter and square off sides with a spatula.  sprinkle with cheesse and parsley.  Serve hot.

debbie@grammyslittlehelpers.com

Red Lentil and Vegetable Soup

by dsonnenfeld | Nov 27, 2016 | LITTLE HELPERS FOR HEALTHY EATING

Red Lentil and Vegetable Soup (Heart Healthy)
INGREDIENTS:
1 tablespoon olive oil
4 medium carrots
1 small chopped onion
1 teaspoon ground cumin

1 can (14 – 15 ounces) diced tomatoes
1 can (14 – 15 ounces) vegetable broth (1 3/4 cup)
1 cup dried red lentils
1 bag (5 ounces spinach)

In a four quart saucepan, heat oil on medium until hot.  Add carrots and onion and cook 6 to 8 minutes or until lightly browned and tender.  Stir in cumin; cook 1 minute.  Add tomatoes, broth, lentils, 2 cups water, 1/4 teaspoon sale, and 1/8 teaspoon ground black pepper; cover and heat to boiling on high.  Reduce heat to low and simmer, covered, 8 to 10 minutes or until lentils are tender.  Stir in spinach.  Makes about 7 1/2 cups.
    Per serving:  About 265 calories, 16 grams protein, 41 grams carbohydrates, 5 grams total fat (1gram saturated), 13 gram fiber, 0 mg cholesterol, 645 mg sodium.

debbie@grammyslittlehelpers.com