Recipe....Kale & Portobello Mushrooms

Kale provides ample amounts of Vitamins A & C, folic acid, calcium and iron.

 

 

Kale & Portobello Mushrooms

Ingredients

• 3 tablespoons extra-virgin olive oil
• 4 portobello mushrooms caps, sliced
• 1 1/4 pounds kale, stemmed and chopped
• Salt and pepper
• Freshly grated nutmeg,  to taste, about 1/4 teaspoon

Directions

Heat a large skillet over medium-high heat with extra-virgin olive oil. When the oil is hot, add mushrooms and cook until dark and tender. Add kale and turn with tongs to wilt. Season the mixture of mushrooms and greens with salt, pepper and nutmeg. Reduce heat to low and cook greens 5 minutes longer then serve.
---Courtesy of Rachael Ray, Food Network

Recipe...Flank Steak

Pepper-Crusted Grilled Flank Steak

4 servings Cook: 10 minutesPrep: 10 minutes

Ingredients

•     Nonstick cooking spray
•      2    large sweet potatoes (about 2 pounds), peeled and cut into 2-inch chunks
•     Salt
•     Coarsely ground black pepper
•     1    flank steak (about 1 1/4 pounds)
•     2  teaspoons  extra-virgin olive oil
•     1/2  cup  light mayonnaise
•     1  cup  packed fresh baby spinach leaves
•     1  teaspoon  Dijon mustard
•     1/4  teaspoon  garlic powder

Directions

Preheat the oven to 400 degrees. Coat a large baking sheet with cooking spray.
Mist the chopped sweet potatoes with cooking spray, season to taste with salt and black pepper and bake 25 to 30 minutes or until potatoes are golden brown and tender.
Set a grill pan over medium-high heat. Brush both sides of the steak with the oil and season to taste with salt and black pepper. Add steak to pan; cook 5 minutes per side for medium. Let stand 10 minutes before slicing crosswise into 1/4-inch-thick slices.
In a food processor or blender, combine the mayonnaise, spinach, mustard and garlic powder. Process until smooth.
Serve steak slices with spinach mayonnaise and roasted sweet potatoes.

300 Calorie Breakfast Ideas

Ham, Egg, and Cheese Sandwich

Toast a whole wheat English muffin. On one half, layer 1 slice lean uncured ham and 1 scrambled egg mixed with 1 tablespoon shredded American cheese and seasoned with salt and black pepper. Top with remaining muffin half and serve with 1/2 cup chopped melon.
Originally published in FITNESS magazine, January 2011.

300 Calorie Breakfast Ideas

Peanut Butter, Chocolate, and Banana Bagel

Toast a small whole wheat bagel (about 2 ounces). Top one half with 2 teaspoons peanut butter and 1/2 banana, mashed. Spread other half with 1 teaspoon Nutella. Top peanut butter half with Nutella half.

300 Calorie Breakfast Ideas

Mushroom and Spinach Strata

Mist the bottom of a small baking dish with nonstick cooking spray; place 4 slices of toasted whole-grain bread on bottom. Mist a large skillet with nonstick spray; add 2 cups sliced mushrooms, 1/3 cup chopped red bell pepper, and 1/4 cup minced onion; saute 5 minutes. Add 4 cups baby spinach and saute 1 minute. Beat 8 eggs with 1 cup skim milk and pour over bread. Top with sauteed vegetables and 2 tablespoons Parmesan; season with salt and black pepper. Bake at 450 degrees for 15 minutes or until egg is fully cooked. Makes 4 servings. (Can refrigerate up to 24 hours before cooking, adding Parmesan just before baking.)

300 Calorie Breakfast Ideas

Veggie Pattie with Apple-Chicken Sausage

Cook 1 small apple-chicken sausage (about 100 calories' worth) according to package directions. Grate 1/4 cup each sweet potato, Red Bliss potato, and zucchini; mix together and pat with paper towel to absorb moisture. Add 1 egg white and 1 tablespoon flour; season to taste with salt, cayenne, and nutmeg. Form into a patty and cook with 1 teaspoon canola oil over medium heat until browned on each side. Serve with 1/2 pink grapefruit.

300 Calorie Breakfast Ideas

Warm Honey Oats

Bring 1/2 to 3/4 cup water to a boil; add 1/4 cup oats and 1/2 cup chopped pear. Reduce heat and cook oats according to package directions. Top with 2 tablespoons ground flaxseeds, a dash ground ginger, and 2 teaspoons honey.