STEAK WITH PEPPERS
Prep Time: 10 minutes
Total Time: 35 minutes
Cook Time: 25 minutes
Ingredients
- 4 3/4 ounces beef tenderloin, raw
- 1 1/4 teaspoons extra virgin olive oil
- 1/4 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 1/8 teaspoon salt
- 1 1/2 teaspoons balsamic vinegar
- 1/2 cup bell peppers, green, sliced
- 1/2 cup red bell pepper, cut in strips
- 1/2 cup onion, yellow, sliced
- 2 tablespoons chicken broth, fat-free, low-sodium
Preparation
- Preheat broiler. Spray a broiler-pan rack with non-stick cooking spray.
- Brush steak with olive oil.
- Combine garlic powder, black pepper and salt. Rub both sides of the steak with the spice mixture; place steak on prepared rack and drizzle with 1/2 teaspoon of the vinegar.
- Broil 5 to 6 inches away from heat for about 5 minutes, then turn steak and drizzle the second side with 1/2 teaspoon of vinegar. Broil for 4 to 5 minutes longer for medium-rare or longer until desired doneness. Transfer steak to a warmed plate, cover loosely with foil, and let stand for 5 minutes.
- Heat a medium skillet with non-stick cooking spray, and heat over medium-high heat until hot. Add the bell peppers and onions. Cook for 3 to 5 minutes, or until vegetables are crisp-tender. Add remaining broth and remaining teaspoon vinegar; simmer for 1 minute.
- Place steak on a plate and spoon vegetables and pan juices around steak
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Wild Rice
Prep Time: 5 minutes or less
Total Time: 25 minutes
Cook Time: 20 minutes
Ingredients
- 2/3 cup rice, wild, cooked
- 2 teaspoons spread, buttery, low-fat
Preparation
- Prepare rice per package directions.
- Serve 2/3 cup of the rice topped with spread with dinner.
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Mango-Berry Smoothie
Prep Time: 5 minutes or less
Total Time: 5 minutes or less
Cook Time: 0 minutes
Ingredients
- 1/4 cup mango, chunks, frozen, thawed
- 1/4 cup strawberries, frozen, unsweetened, thawed
- 2 tablespoons milk, fat-free
Preparation
- Process fruit and milk with one ice cube in a blender or food processor.
- Pour into a glass and enjoy with the meal.
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Nutritional Information
| Calories | 450 |
| Calories from Fat | 130 |
| Total Fat | 15 g |
| Saturated Fat | 3.5 g |
| Cholesterol | 70 mg |
| Sodium | 450 mg |
| Total Carbohydrate | 51 g |
| Dietary Fiber | 7 g |
| Sugars | 19 g |
| Protein | 34 g |
| Vitamin A | 60% |
| Vitamin C | 310% |
| Calcium | 8% |
| Iron | 30% |
Scottie Hobbs