How To Prepare
1.
Combine teriyaki, vinegar, orange juice, oil and pepper flakes in a 2-gallon plastic food-storage bag. Pierce flank steak repeatedly with fork and add flank steak; seal; turn to coat with marinade. Refrigerate at least 2 hours. (Can be refrigerated overnight.)
2.
Heat broiler or grill. Remove steaks from bag; drain marinade into small saucepan.
3.
Broil or grill steak 4 inches from heat about 5 minutes on each side for medium-rare (145 degrees F). Let steak stand 5 minutes; keep warm.
4.
Meanwhile, bring marinade to boiling and boil 3 minutes. Thinly slice steaks across grain. Serve with marinade.
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Orange-Marinated Flank Steak
How To Prepare
Rub the lamb with olive oil and generously coat with ras el hanout. (If not using the ras el hanout, season generously pepper, and a little cumin.) Preheat your grill, then grill about 2 minutes per side for medium rare. Let the meat rest a few minutes before serving.
For the Charmoula
Combine all of the Charmoula ingredients in a food processor or magic bullet and pulse until a pesto-like consistency. Don’t overblend – it shouldn’t be completely liquified.
Serve the lamb chops with a generous helping of Charmoula and some fresh lemon zest. Perfect with grilled asparagus and cauliflower puree on the side.
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Grilled Lamb Chops with Charmoula
How To Prepare
In 5-quart Dutch oven, over medium-high heat, brown thighs in oil about 3 minutes per side. Remove and set aside.
In same pan, sauté onions 2 to 3 minutes or until translucent. Add broth, tomatoes, black beans, squash, sweet potatoes, red pepper, and turkey. Bring mixture to boil; immediately reduce heat, cover and simmer 1-1/4 to 1-1/2 hours, or until turkey thighs register 180ºF on meat thermometer inserted into thickest portion.
To serve, spoon stew into bowls and garnish with banana slices, green onions. Squeeze juice of lime over top.
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Caribbean Turkey Stew
Ingredients
- 1 lb turkey breast, skin removed
- 1 Tbsp oil
- 1 cup onions, thinly sliced
- 1/2 cup no salt added turkey broth
- 1/2 can (16 oz) stewed tomatoes, no salt added, drained
- 1/2 can (16 oz) no salt added black beans, rinsed, drained
- 1/2 lb butternut squash, peeled and cut into 1-inch cubes
- 1/2 lb sweet potatoes, peeled and cut into 1-inch cubes
- 1/4 tsp red pepper flakes
- 1 medium bananas, sliced
- 5 green onions, sliced
- 1 limes, cut into wedges (1-2 limes)
Ingredients
- 1 lb turkey breast, skin removed
- 1 Tbsp oil
- 1 cup onions, thinly sliced
- 1/2 cup no salt added turkey broth
- 1/2 can (16 oz) stewed tomatoes, no salt added, drained
- 1/2 can (16 oz) no salt added black beans, rinsed, drained
- 1/2 lb butternut squash, peeled and cut into 1-inch cubes
- 1/2 lb sweet potatoes, peeled and cut into 1-inch cubes
- 1/4 tsp red pepper flakes
- 1 medium bananas, sliced
- 5 green onions, sliced
- 1 limes, cut into wedges (1-2 limes)
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How To Prepare
In a dry skillet over medium heat, toast sesame seeds for 1 to2 minutes, or until the seeds begin to turn golden brown; set aside.
In a medium bowl, mix together 1 tablespoon teriyaki, 1 tablespoon potato flour, and minced garlic. Stir in beef strips. Let stand for at least 10 minutes.
In a separate small bowl, mix together water, 2 tablespoons teriyaki, 2 1/2 teaspoons potato flour, Splenda, sesame seeds, and red pepper flakes; set aside.
Heat 1 tablespoon of oil in a wok or skillet over high heat. Cook and stir beef in hot oil for 1 minute; remove, and set aside. Heat remaining tablespoon of oil in the same pan. Saute carrots and white part of green onions for 2 minutes. Stir in green parts of the green onion, and saute for 1 minute. Stir in sesame seed mixture and beef. Cook and stir until sauce boils and thickens.
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Mongolian Beef
How To Prepare
1. Prepare the noodles according to package directions. Drain and set aside.
2. In the meantime, in a large nonstick pot or pan, heat the olive oil. Cook the cubed chicken breast over medium heat until all pink color is gone. Add the mushrooms, garlic, ginger and cook over medium heat for 4 minutes. Stir often. Mix in broth, vinegar, teriyaki and red pepper flakes. Bring to a boil. Stir in cabbage and chicken. Return to a boil; reduce heat and simmer, uncovered, for 5 minutes.
3. Stir in cooked noodles, lemon juice and remove from heat.
4. Ladle into each bowl and garnish each serving with 1 tablespoon sliced green onions.
Makes 4 main course servings
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Skinny Hot and Sour Chicken Soup
Ingredients
- 16 oz (1 lb) skinless lean chicken breast, cubed
- 3 ounces rice noodles cooked,
- 1 teaspoon olive oil
- 3 cups (6 oz) fresh shiitake mushrooms, stems removed and caps thinly sliced,
- 3 cloves (about 1 tablespoon) fresh garlic, chopped
- 1 tablespoon ginger (from a jar), see shopping tip
- 3 (14-ounce) cans no salt added chicken broth, see healthy benefits
- 3 tablespoons seasoned rice vinegar
- 2 tablespoons Mrs. Dash Teriyaki Marinade
- ¼ teaspoon red pepper flakes
- 2 cups cabbage, shredded
- 1½ cups cooked chicken, diced
- 2 tablespoons lemon juice
- ¼ cup green onions, sliced for garnish
Ingredients
- 16 oz (1 lb) skinless lean chicken breast, cubed
- 3 ounces rice noodles cooked,
- 1 teaspoon olive oil
- 3 cups (6 oz) fresh shiitake mushrooms, stems removed and caps thinly sliced,
- 3 cloves (about 1 tablespoon) fresh garlic, chopped
- 1 tablespoon ginger (from a jar), see shopping tip
- 3 (14-ounce) cans no salt added chicken broth, see healthy benefits
- 3 tablespoons seasoned rice vinegar
- 2 tablespoons Mrs. Dash Teriyaki Marinade
- ¼ teaspoon red pepper flakes
- 2 cups cabbage, shredded
- 1½ cups cooked chicken, diced
- 2 tablespoons lemon juice
- ¼ cup green onions, sliced for garnish
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How To Prepare
1. In a microwave-safe bowl, add mushrooms, zucchini, bell peppers, and onions. Cook in microwave for 4-5 minutes until onion are soft.
2. In a large pan or soup pot, heat 1 teaspoon olive oil. Add garlic and cook for 1 minute. Stir in red pepper flakes and all the cooked veggies including the liquid from veggies.
3. Stir in wine and vinegar. Deglaze by boiling down until liquid has almost evaporated about 5 minutes. Stir in chicken broth and pasta sauce. Bring to a boil, turn down to simmer, cover and simmer for 15 minutes. Add cooked chicken and simmer 5 minutes to heat through.
Makes 10 cups (each main course serving about 2 cups)
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Skinny Chicken Cacciatore Soup
Ingredients
- 4 cups mushrooms, sliced (1-12oz bag)
- 3 cups zucchini, sliced then chopped into 4
- 2½ cups yellow or red bell pepper, chopped
- 2 cups onions, chopped
- 1 teaspoon olive oil
- 2 teaspoons garlic, chopped
- â…› teaspoon red pepper flakes
- ½ cup white or red wine
- 1 tablespoon balsamic vinegar or white vinegar
- 4 cups no salt added chicken broth, I used Swanson’s
- 2 cups no salt added pasta sauce (from a jar),
- 1 teaspoon Italian seasonings
- Fresh ground pepper, to taste
- 16 oz (2 cups lean, skinless ,chicken breast, cooked and chopped)
Ingredients
- 4 cups mushrooms, sliced (1-12oz bag)
- 3 cups zucchini, sliced then chopped into 4
- 2½ cups yellow or red bell pepper, chopped
- 2 cups onions, chopped
- 1 teaspoon olive oil
- 2 teaspoons garlic, chopped
- â…› teaspoon red pepper flakes
- ½ cup white or red wine
- 1 tablespoon balsamic vinegar or white vinegar
- 4 cups no salt added chicken broth, I used Swanson’s
- 2 cups no salt added pasta sauce (from a jar),
- 1 teaspoon Italian seasonings
- Fresh ground pepper, to taste
- 16 oz (2 cups lean, skinless ,chicken breast, cooked and chopped)
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How To Prepare
1.
Combine teriyaki, vinegar, orange juice, oil and pepper flakes in a 2-gallon plastic food-storage bag. Pierce flank steak repeatedly with fork and add flank steak; seal; turn to coat with marinade. Refrigerate at least 2 hours. (Can be refrigerated overnight.)
2.
Heat broiler or grill. Remove steaks from bag; drain marinade into small saucepan.
3.
Broil or grill steak 4 inches from heat about 5 minutes on each side for medium-rare (145 degrees F). Let steak stand 5 minutes; keep warm.
4.
Meanwhile, bring marinade to boiling and boil 3 minutes. Thinly slice steaks across grain. Serve with marinade.
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Orange-Marinated Flank Steak
