Meat Lover Lunch & Dinner

Steak & Snap pea Stir fry

By Valerie Villafane

Ingredients - Serves 4

  • 12 oz. skirt steak, cut into strips
  • 4 cups snap peas
  • ¼ cup low sodium soy sauce
  • 1 cup julienned carrots
  • 1 small onion, chopped
  • 2 tbsp ginger
  • 2 cloves garlic
  • 1 tbsp sesame oil
  • 2 cups pre-cooked brown rice

Preparation

  1. In a large pan over medium high heat, add oil & beef. Sauté until browned (about 2 minutes).

  2. Add the snap peas, onion, & carrots to the pan. Sauté for 3 more minutes.

  3. Heat the brown rice according to package directions.

  4. Add the rest of the ingredients to the pan except for the rice.

  5. Sauté the ingredients for 2 more minutes & serve over a bed of rice. 

Nutrition Facts - per serving:

Calories 400; Carbohydrates 32g; Fat 15g; Protein 30g

 

 

 

Grilled Chicken & Watermelon Salad

By Valerie Villafane

Ingredients - Serves 4

  • 4 – 4 oz. chicken breasts
  • 4 cups watermelon
  • 2 large cucumbers
  • 4 oz. feta cheese
  • ¼ cup olive oil
  • 1 lime
  • Salt & pepper to taste
  • 1/2 cup mint leaves

Preparation

  1. Cut cucumbers in half, & scoop out seeds with a spoon. Cut into thin slices & salt them. Store in the fridge overnight.

  2. Cut watermelon into 1-inch cubes, & place in a large bowl.

  3. Drain the liquid from the cucumbers, & rinse them to remove the salt. Add cucumbers to the large bowl.

  4. Crumble feta cheese over the watermelon and cucumbers.

  5. Drizzle the olive oil over the watermelon.

  6. Zest the lime & add both zest & lime juice to the bowl.

  7. Chop mint leaves finely & add to the bowl. Toss the salad & store in the fridge.

  8. Season the chicken with salt & pepper, and grill it.

  9. Serve chicken with a side of cold & refreshing watermelon salad. 

Nutrition Facts - per serving:

Calories 391; Carbohydrates 16g; Fat 27g; Protein 23.6g

Grilled Eggplant Panini

By Valerie Villafane

Ingredients - Serves 4

  • 8 oz. loaf whole wheat focaccia bread
  • 1 small eggplant
  • 4 cloves garlic
  • 4 tbsp butter
  • 2 red bell peppers
  • 4 – 1 oz. slices mozzarella
  • 2 cups arugula

Preparation

  1. Cut eggplant into 8 slices. Cut bell peppers in half, & remove the stem & seeds. Grill the eggplant & bell pepper for 2 minutes on each side. Set aside.

  2. Mash garlic, & mix into butter. Cut the bread loaf in half & spread garlic butter on the inside & outside of the loaf.

  3. Layer eggplant slices, pepper, mozzarella & arugula into loaf.

  4. Close loaf & toast it on a panini press until golden.

  5. Cut loaf into 4 sandwiches. 

 

Nutrition Facts - per serving:

Calories 399; Carbohydrates 40.5g; Fat 21g; Protein 13.5g

 

Persian Cold Soup

By Fatemeh Giahi

Ingredients - Serves 3

  • 2 cups low-fat plain kefir
  • 1/2 cup raisins
  • 2 cups cucumbers (chopped)
  • 1/2 cup walnuts (chopped)
  • 1 tbsp dried mint
  • 1/4 cup scallions (chopped)
  • 1 cup cilantro (chopped)
  • 1 cup basil (chopped)
  • 1/2 cup baked pita, cut into small pieces
  • Salt & pepper to taste

Preparation

  1. Mix all ingredients with kefir.
  2. Add a cup of ice to cool the soup & serve.

Nutrition Information - per serving

Calories 372; Carbohydrates 47g; Fat 18g; Protein 12g

Ground Beef Tortilla Pizzas

By Fatemeh Giahi

Ingredients - Serves 4

  • 2 cup lean ground beef
  • 1 tbsp dried minced onion 
  • 1/2 tbsp garlic powder
  • 1 large tomato chopped
  • 1 cup refried black beans
  • 4 -2oz Flour tortillas
  • 4 oz reduced fat shredded cheese
  • 1/4 tsp turmeric
  • 1 cup salsa
  • salt to taste

Preparation

  1. Preheat oven to 425F
  2. Sauté ground beef with garlic powder & minced dried onion until completely cooked.
  3. Add hot sauce, turmeric, & salt to pan.  
  4. Layer tortillas with refried black beans, ground beef, salsa, cheese & chopped tomatoes and bake for 10 minutes. 

Nutrition Information - per serving:

Calories 405; Carbohydrates 42g; Fat 16g; Protein 26g

Crispy Zucchini Quiche

By Fatemeh Giahi

Ingredients - Serves 2

  • 3 large zucchini grated & drained
  • 3 large eggs
  • 1 tsp dried minced onion
  • 1 tsp garlic powder
  • 1/2 tsp turmeric
  • 4 tbsp flour
  • 2 tbsp canola oil
  • Salt & pepper to taste

Preparation

  1. Beat eggs & add onion powder, garlic powder, turmeric, salt & pepper & mix.
  2. Add shredded zucchini then add flour to the mix.
  3. Pour mixture into a greased pan and fry. When one side is light brown & fried, cut the mix into 8 triangles & flip each side.
  4. Fry for another 10 minutes until golden.

Nutrition Information per serving:

Calories 370; Carbohydrates 30g; Fat 24g; Protein 16g

Summer Squash Salad

By Valerie Villafane

Ingredients

  • 4 large summer squashes
  • 4 tbsp. olive oil
  • 6 cups arugula
  • 4 cups green beans
  • 16 oz. chicken breast, cubed
  • 4 roma tomatoes, diced
  • Salt & Black pepper

Preparation

  1. Grill the chicken, and set aside to cool. Cut into strips.

  2. Cube the squash, and sauté it in 2 tbsp. olive oil with the green beans until tender.

  3. In a large bowl, add the arugula, squash, green beans, chicken, and tomatoes.

  4. Drizzle the remaining oil, and add salt and pepper to taste. Yields 4 servings.

Nutrition Information per serving:

Calories 412; Carbohydrates 25.5g; Fat 22g; Protein 25g