Beef & Broccoli Stir Fry
Ingredients
- - 1 teaspoon olive oil
- - 3 cups broccoli
- - 2 thinly sliced carrot
- - 1 onion, cut into wedges
- - 6 oz. sirloin steak cut into strips
- - 3 tbsp low sodium chicken or beef broth
- - 1 tbsp reduced sodium soy sauce
- - 1 teaspoon whole wheat flour
- - 1/2 teaspoon Splenda
Directions
- 1.Heat olive oil in a large skillet and add the prepared vegetables.
- 2.Cook, stirring until veggies are crisp tender and onions are browned. Put aside.
- 3.Stir in the beef strips, cook until desired doneness.
- 4.In a small bowl, combine the remaining ingredients, stirring to dissolve the flour; add to the beef mixture and cook stirring constantly until sauce thickens
Nutritional Facts
(Per Serving)
- Calories: 554
- Protein: 58g
- Carbohydrates: 38g
- Fat: 19g
Buffalo (Bison) Burgers
Makes 4 Servings
Ingredients
- - 1 Tbsp od olive oil
- - 1 chopped onion
- - 2 egg whites
- - 1/4 cup oat bran
- - 1/4 cup cooked, mashed sweet potato
- - 1 teaspoon oregano
- - 1/2 teaspoon sea salt
- - 1/2 teaspoon ground black pepper
- - 1 lb / 455 g ground bison
Directions
- 1. Heat olive oil over medium heat in a skillet. Cook the onion until soft and golden. Set aside.
- 2. Meanwhile, in a large bowl, mix together egg whites, oat bran, sweet potato, oregano, sea salt and pepper.
- 3. Stir in onions and bison. Mix the ingredients together with clean hands until just combined. Take a handful of the meat and create 4 flat patties.
- 4. Grill the patties on each side until the burgers reach desired doneness.
Nutritional Facts
(Per Serving - 1 x 4oz Patty)
- Calories: 143
- Protein: 22g
- Carbohydrates: 6g
- Fat: 2g
Citrus Baked Tilapia
Makes 4 Servings
Ingredients
- - 1 pound fresh tilapia fillets
- - 2 Tbsp. extra virgin olive oil
- - 1 Tbsp. lime zest
- - 1/4 cup freshly-squeezed lime juice
- - 1/4 cup orange juice (preferably freshly-squeezed)
- - 1/2 thai red pepper (optional, only if you like it spicy)
- - 1 tsp. seasalt
- - 1/2 tsp. freshly-ground black pepper
Directions
- 1. In a bowl, mix olive oil, lime zest, lime juice, orange juice, chili sauce and salt and pepper.
- 2. Place tilapia fillets in the dish, turning to coat well with marinade.
- 3. Bake 10 to 12 minutes at 400 degrees F or until the fish flakes easily with a fork.
Nutritional Facts
(Per Serving)
- Calories: 193
- Protein: 33g
- Carbohydrates: 0g
- Fat: 9g
