Meat & Veggies ~ That's What's for Dinner Tonight

One pot meals are a great when to get your veggies in, especially if you don't care for plain vegetables.  Here are a few recipes that can help you increase your daily intake of vegetables.

1.  Marinated Potatoes and Chicken

 

2 potatoes

2 chicken breasts

Injectable Butter Jalapeño Marinade

Pour three tablespoons of the marinade into a measuring cup. Slice the potatoes so they are scalloped and lay them on the bottom of a cake pan covered in foil.

Inject 1/3 of marinade into each breast, pour the rest over the top of the potatoes and lay chicken atop the potatoes. Cover pan with foil.

Place in oven preheated to 375 for 40 minutes or until chicken is done.

Makes two 350 calorie servings.

 

2.  Hearty Sausage with Brussels Sprouts

prep time-9 min
cook time-24 minutes
makes 4 servings

1 pound low fat Italian Turkey Sausage (garlic or mild)
2 tsp Olive Oil
1/2 cup slivered, toasted, Almonds (I don't always use toasted)
6 whole Cardamom pods, cracked (don't always use this either)
1/4 tsp ground Cloves
1/4 tsp whole Cumin Seed
1/8 tsp ground White Pepper
1 1/2 pounds Brussels Sprouts, trimmed and quartered
1/2 cup low-sodium Chicken Broth

1. Remove the sausage from the casings and discard the casings. Crumble the sausage meat with a fork.

2. Warm the oil in a 12" skillet over high heat. Add the sausage, almonds, cardamom, cloves, cumin, and pepper. Cook, stirring, for about 6 minutes, or until the sausage and almonds become golden in places.

3. Add the Brussels Sprouts and broth. Stir to combine. Cover tightly and cook for 15 minutes, or until the sprouts are tender. Uncover and continue cooking for about 3 minutes, or until most of the liquid in the pan has evaporated. Divide evenly among 4 plates.

Serve on a bed of 2 cups of Baby Greens

Total Calories 356

33g protein
19g carbohydrates
17g fat
2.9g saturated fat
35mg cholesterol
54mg sodium
8g fiber

3.  Cabbage & Kielbasa

          Ingredients

• 1 medium cabbage, shredded
• 1 -1 1/2 lb kielbasa, cut into 1/2 to 1-inch pieces
• 1 large onion, sliced
• 1 teaspoon paprika
• 1/4 cup water

Directions

1. Combine all ingredients, except kielbasa in Dutch Oven.
2. Toss mixture until well mixed.
3. Add kielbasa and mix until kielbasa is spread evenly throughout

 

4. Pepper Steak

 

 

1 1/2 lbs beef top round or sirloin steak about 1" thick
3 Tbsp Veggie Oil (could omit by using non-stick pan and using cooking spray it cuts calories and fat)
1 to 1 1/2 cup water (start with lesser amount you can always add more later depending on how thick you want the sauce)
3/4 teaspoon garlic salt (can use garlic powder to reduce sodium, but increase amount to keep flavor)
heaping 1/4 tsp ginger
1 Tbsp and 1 1/2 tsp of cornstarch
2-3 tsp sugar, if desired (try sauce taste without first, why add calories if you don't need)
3 Tbsp Soy sauce (we add more for extra flavor punch)
2 medium onions
2 medium bell peppers (my mom would use red and green, but yellow or orange is also nice)
2 medium tomatoes
Instant rice (I use brown rice, you could probably use other rice substitutes such as Quinoa, Couscous or even Cauliflower "rice")

Cut the ends off the onions and slice from one end to the other to get slices approx 1/4 to 1/2 inch thick.
Then cut open the peppers and remove stem and seeds cutting to get slices equal to onion slices. Set aside.

Trim fat from the meat; cut into strips 2x1x1/4 inch doesn't have to be exact. Heat oil in large skillet about medium to med-high heat. Add meat; cook turning frequently, until brown, about 5 minutes. Stir in water, onion, garlic salt and ginger. Heat to boiling, then reduce heat. Cover and simmer 12-15 min for round steak, 5-8 min for sirloin. Add green pepper strips during last 3 min of simmering. While meat simmers cook instant rice as directed on package for 4-6 servings.