Healthy Summer Eats!

Summer time really lends itself to promoting healthy eating. Inherently our bodies crave fruits, vegetables especially now and since we look for reasons to be outdoors, grilling instantaneously becomes our prefered method of cooking. It is for me anyway! Grilling just makes food taste better and let's face it, there is nothing tastier or friendlier for your waistline than a salad with tons of freshly chopped veggies, fruits and lean protein! Here are a couple of great meals under 200calories: Bon Appetit!

Marinated Flank Steak
Serves: 8
Prep Time: 20 minutes
Cook Time: 10 minutes
Nutrition Score per serving:
Nutrition score per serving: 179 calories, 11 g fat (55% of calories), 3 g saturated fat, 1 g carbs, 19 g protein, 0 g fiber, 287 mg sodium

Ingredients1 1 1/2- to 2-pound beef flank steak
1/4 cup chopped fresh rosemary or 1 tablespoon dried rosemary
1 tablespoon chopped fresh marjoram or 1 teaspoon dried marjoram
1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano
3 cloves garlic, minced (1 1/2 teaspoons)
1 1/2 teaspoons paprika
1 teaspoon kosher salt
1 teaspoon crushed red pepper
1 teaspoon freshly ground black pepper
3 tablespoons extra-virgin olive oil

Directions
1. Trim fat from meat. Score both sides of steak in a diamond pattern by making shallow cuts at 1-inch intervals; set aside. In a small bowl, stir together rosemary, marjoram, oregano, garlic, paprika, kosher salt, crushed red pepper, and black pepper. Stir in the oil until combined.

2. Spoon herb mixture evenly over both sides of steak; rub in with your fingers. Place steak in a shallow dish. Cover and marinate in the refrigerator for at least an hour, or overnight.

3. If you're using a charcoal grill, place meat on the rack of an uncovered grill directly over medium coals. Grill for 17 to 21 minutes or until medium doneness (160°F), turning once halfway through grilling. (If you're using a gas grill, preheat grill. Reduce heat to medium. Place meat on grill rack over heat. Cover and cook as above.)

4. Transfer grilled meat to a cutting board. Cover and let stand for 10 minutes. To serve, slice very thinly across the grain.

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Wild Mushroom and Tomato Ragout with Polenta
Serves: 4
Prep Time: 15 minutes
Cook Time: 25 minutes
Nutrition Score per serving:
(2/3 cup polenta, 2/3 cup ragout): 164 calories, 5 g fat (26% of calories), 1 g saturated fat, 26 g carbs, 4 g protein, 2 g fiber, 55 mg calcium, 2 mg iron, 177 mg sodium

Ingredients
1 tablespoon olive oil
1 shallot, peeled and thinly sliced
1 teaspoon balsamic vinegar
1 teaspoon tomato paste
2 cups sliced assorted mushrooms (such as cremini, shiitake, and oyster)
3 ½ cups low-sodium vegetable broth, divided
1 cup grape tomatoes, halved
1 teaspoon chopped fresh rosemary (or ½ teaspoon dried)
1 teaspoon chopped fresh sage (or ¼ teaspoon dried)
2/3 cup quick-cooking polenta
2 tablespoons shaved Parmesan

Directions
•Heat olive oil in a skillet over medium heat. Add shallot and vinegar and cook for 2 minutes. Add tomato paste and mushrooms; cook for 5 minutes, stirring occasionally.
•Pour in ½ cup broth, bring to a boil, and reduce to a simmer. Cook for 5 minutes. Add grape tomatoes and cook 5 more minutes until sauce thickens slightly. Remove from heat.
•Bring 3 cups of broth, rosemary, and sage to a boil in a medium saucepan. Slowly pour in polenta. Cook over medium heat, stirring constantly for 4 to 5 minutes until mixture thickens.
•Spoon polenta into four bowls and top each with a portion of ragout and a sprinkling of Parmesan.

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Smoked Salmon Salad With Grapefruit and Avocado
Serves: 4
Prep Time: 7 minutes
Cook Time: n/a
Nutrition Score per serving:
Nutrition score per serving (14 of salad): 169 calories, 28% fat (5.5 g; 1g saturated), 55% carbs (24 g), 17% protein (7.5 g), 4 g fiber, 61 mg calcium, 1mg iron, 582 mg sodium.

Ingredients
3 tablespoons balsamic vinegar
2 teaspoons grated orange peel
2 teaspoons honey
2 teaspoons olive oil
Salt and ground black pepper to taste
6 cups mixed baby greens
23 cup thinly sliced red onion
4 ounces sliced smoked salmon (lox)
16 peeled ruby grapefruit segments (available prepared in produce department, or use 1 1/2 grapefruits)
14 avocado, peeled, pitted and cut into thin wedges

Directions
Whisk vinegar, orange peel and honey in a large bowl to blend. Gradually whisk in oil, then add salt and pepper. Add baby greens and onion and toss to coat with dressing.

Arrange salmon on one half of a platter and mound greens on other half. Arrange grapefruit segments and avocado wedges around edges of platter.


~RECIPES FOUND ON SELF MAGAZINE.COM~