Recipe 1: Greek Style Steak Pitas
4 servings
Recipe courtesy of the Food as Health Alliance adapted from Beefitswhatsfordinner.com
Ingredients
- 1.5lb flank or top sirloin steak*
- 1 tablespoon lemon pepper seasoning
- 1 can low-sodium white beans, drained & rinsed
- Juice of ½ fresh lemon
- 1 tablespoon olive oil
- 2-3 tablespoons water
- ½ teaspoon dried parsley
- ½ teaspoon garlic powder
- ½ cucumber, sliced thin
- ½ bell pepper, cut into strips*
- 1 red onion, sliced thin*
- 2 whole wheat pitas, cut into halves
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Instructions
- Pat steak dry and season liberally on both sides with the lemon pepper seasoning
- Cook steak in a hot skillet for 3-4 minutes per side or until desired doneness then set aside to rest
- Blend beans, olive oil and lemon juice in a food processor or mash by hand, adding water 1 tablespoon at a time until desired consistency
- Season white bean spread with dried herbs, garlic powder, and salt & pepper to taste while stirring well
- Thinly slice the steak
- Open ½ pita and spread 1-2 tablespoon of spread on the inside
- Stuff pita with steak and veggies
- Squeeze extra lemon juice
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*Set aside ½ of the cooked beef and whatever peppers and onions you haven’t used in an airtight container for stir fry the following day!
**Leftover hummus can be kept in the fridge for 3-4 days. It’s a nutritious snack when paired with the leftover cucumber and pita bread.
Recipe 2: Beef and Broccoli Stir Fry
4 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- Remaining cooked flank steak
- Remaining sliced peppers and onions
- 1 small head of broccoli, stems removed and cut into small florets (or ½ bag frozen broccoli)
- 1 tablespoon olive oil
- 1 teaspoon lemon pepper seasoning
- 1 tablespoon soy sauce
- 1 cup uncooked brown rice
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Instructions
- Heat olive oil in a large pan or wok
- Bring a pot of water to a boil and cook rice according to package instructions
- Add the peppers, onions, and broccoli to the hot pan and season with the lemon pepper
- Cook over medium heat for about 10 minutes, stirring frequently to avoid scorching
- Add the steak to veggies and cook only until heated through
- Top with soy sauce and mix well to combine
- Serve approximately ¼ of the stir fry mix over ½ cup of rice
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Recipe 3: Root Vegetable and Herb Soup
6 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- 1 tablespoon olive oil
- ½ bunch of fresh carrots, peeled and sliced
- 1 box grape tomatoes (or 1 can diced)
- 2 sweet potatoes diced
- 24 ounces (3/4 box) chicken stock
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- ½ teaspoon dried thyme
- ½ teaspoon Italian seasoning
- ½ teaspoon black pepper
- ½ bag of frozen peas
- ½ bag frozen green beans
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Instructions
- Heat olive oil in a large pot with a lid over medium heat
- Cook sliced carrots and diced sweet potatoes in the oil for 5-10 minutes, stirring frequently
- Add box of cherry tomatoes and cook another 5 minutes until they begin to burst
- Smash tomatoes with the back of a spoon to release juices
- Add sweet potatoes and chicken stock
- Add all herbs and spices
- Cover and simmer about 15 minutes or until all vegetables are soft
- Add peas and cook another 5 minutes until warmed through
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If you don’t need it all this week, this soup freezes well. Just store in a freezer safe airtight container for up to 6 months. You can write the name of the dish and the date on a piece of masking tape and place on the container to keep track. Just reheat in a pan or the microwave, adding a splash of stock or water to get the desired consistency if the soup has thickened.
Recipe 4: Veggie Packed Chicken Fried Rice
4 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- 2 tablespoons olive oil, divided
- 1 pound of chicken tenders, cut into bit sized chunks
- ½ bunch of fresh carrots, peeled and diced small
- ½ bag frozen green beans
- 1 cup uncooked brown rice
- 2 eggs
- 2 tablespoons low-sodium soy sauce
- ¼ teaspoon ground ginger
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon black pepper
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Instructions
- Bring a pot of water to a boil and cook rice according to package instructions
- Heat 1 tablespoon of the olive oil in a high sided pan or wok
- Add the diced chicken tenders and cook for 5 minutes until halfway cooked through
- Add the carrots and green beans and continue to cook another 5 minutes or until the chicken is cooked through
- Add the other tablespoon of olive oil and swirl around the pan to coat
- Drain the cooked rice and add to the pan with the veggies and chicken
- Make a small hole in the middle of the rice mixture and crack in two eggs
- Stir the eggs rapidly with a fork to scramble, then mix into the other ingredients
- Add the soy sauce and spices and mix well to combine
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Food safety tip: Be sure to cool any leftovers quickly and store in the fridge for no more than 24 hours. Reheat cooked rice in the microwave with a teaspoon of water for 1-2 minutes, stirring every 20 seconds until piping hot. Never reheat cooked rice more than once.
Recipe 5: Smoky Pork Chops with Apples
4 servings
Recipe courtesy of the Food as Health Alliance
Ingredients
- 2 tablespoons olive oil, divided
- 1 medium apple
- 4 thin pork chops
- ½ teaspoon cumin
- ½ teaspoon paprika
- ¼ teaspoon onion powder
- 1 bag steamable frozen green beans
- Salt and pepper to taste
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Instructions
- Heat 1 tablespoon olive oil over medium heat in a large pan
- Core and dice the apple then add to the hot pan
- Cook the apple, stirring frequently to prevent burning, for about 5 minutes
- Pat the pork chops dry and spread on the other tablespoon of olive oil
- Cover the chops on both sides with the cumin, paprika, onion powder, salt, and pepper
- Spread the apples to the side of the pan to make room for the pork chops
- Cook the chops for about 3 minutes per side until cooked through to an internal temperature of 145 degrees
- Steam the green beans in the microwave according to package instructions then season to taste with salt and pepper
- Serve the pork chops topped with the apples with green beans on the side
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