Prep Time: 15 mins (+2 hours marinating time)
Cooking Time: 20 mins
Ingredients
1 tablespoon lemon
1 clove garlic, minced
2 teaspoons olive oil
1 tablespoon fresh mint leaves
1, 5 oz. lamb chop
1 1/2 cups zucchini
salt and pepper to taste
Method
Combine lemon juice, garlic, 1 teaspoon oil and mint. Marinate chops in oil mixture for 2 hours or overnight. Transfer from marinade to broiler pan or grill. Place zucchini on the grill and brush with remaining olive oil, turning once.
Nutrition Info.
Cal 320 | Fat 17g | Chol 90mg | Carb 10g | Pro 32g
This recipe makes 1 serving.
Prep Time: 10 mins (+45 mins marinating time)
Cooking Time: 30-45 mins
Ingredients
5 oz. pork tenderloin
2 teaspoon rosemary
2 teaspoon thyme
1 clove garlic, minced
Salt and pepper to taste
1 tablespoon olive oil
8-10 medium asparagus spears
Method
Arrange asparagus on roasting pan. Mix herbs and spices together. Brush pork with oil and rub in spices. Let sit 45 minutes in refrigerator. Top asparagus with pork and roast at 325 for 30-45 minutes or until internal temperature reaches 150°F.
Nutrition Info.
Cal 370 | Fat 21g | Chol 95mg | Carb 11g | Pro 34g
This recipe makes 1 serving.
Prep Time: 15 mins (+10 mins marinating time)
Cooking Time: 20 mins
Ingredients
Rub
1/2 teaspoon whole peppercorns, crushed
1/2 teaspoon kosher salt
1/2 teaspoon dry mustard
1/4 teaspoon garlic powder
1/4 teaspoon dried thyme
Steak
5 oz. flanked steak
1 teaspoon olive oil
1/2 cup onions
1/2 cup mushrooms
1/2 cup green peppers
Method
Mix peppercorn, salt, mustard, garlic powder and thyme. Brush and rub evenly over steak. Let stand for 10 minutes. Heat a non-stick grill pan over medium heat and coat with cooking spray. Grill 5-7 minutes on each side or until desired doneness. Saute onions, mushrooms, and green peppers with oil. Serve on the side.
Nutrition Info.
Cal 330 | Fat 16g | Chol 55mg | Carb 13g | Pro 34g
This recipe makes 1 serving.
Prep Time: 10 mins (+6 hours marinating time)
Cooking Time: 15 mins
Ingredients
20 oz. lean rib-eye steak
6 cups broccoli
Marinade
1 packet beef fast soup (prepared as directed) or 1/2 cup beef broth
1/4 cup lime juice
1 1/2 tablespoons ground cumin
1 1/2 tablespoons ground coriander
2 large cloves of garlic, finely chopped
3 tablespoons olive oil
Method
Mix all ingredients in marinade (except oil) in blender. Slowly add oil to blender with motor running. Cover and refrigerate until ready to use. In a glass dish pour 1 cup marinade over steaks, coating all sides. Cover and refrigerate 6 hours (or overnight). Grill over medium coals, turning occasionally, and brush with remaining 1/2 cup marinade.
Steam broccoli and serve on the side.
Nutrition Info.
Cal 380 | Fat 24g | Chol 85mg | Carb 11g | Pro 33g
This recipe makes 4 servings.
This recipe works well with either flank or skirt steak which is the cut of beef most often used in Fajitas. I really like this cut of beef because it has a robust beefy flavor with little fat and works great on the grill. Flank/skirt steak cooks best with high heat and should develop a savory crust. Also the vegetables will take on a nice grilled smoky flavor. This recipe will make approx 3-4 servings.
For the Vegetables:
1 large onion
2 large peppers any color (green peppers are lower in carbs than red/orange/yellow)
1 Tbsp Olive Oil
Salt/Pepper/Seasoning
Heat grill to medium.
Slice the onion and peppers into strips and toss in a large bowl with olive oil and seasonings to coat evenly. If you don’t have a grille basket or something similar it is easier to just quarter the onion and peppers for grilling then slice afterward. Grill veggies on medium until soft.
For the Steak:
1-1.5 lbs of Flank or Skirt steak
Salt, pepper, and/or dry rub
Tiny amount of olive oil or canola oil
I used a seasoning mix that I won at a chamber of commerce raffle from Saltgrass steakhouse. It’s good, but any rub or seasonings you like will do. For best flavoring apply the seasoning(s) liberally to the steak at least one hour before grilling. Brush steak lightly with oil just before grilling. Place steak on the hot grill. Grill for 4-6 minutes on each side. Half way through grilling on each side, turn the steak 90° so that you get more grill marks. Remove from grill and let rest for at least five minutes. IMPORTANT: Skirt and Flank steaks have a very distinct grain structure. If sliced wrong the meat will be chewy and tough, sliced properly its perfect. Cut the steak in strips across the grain, not with the grain. Serve hot with onions and peppers on the side.
Lean and green Suggestion:
Make fajita wraps! Wash some romain or green leaf lettuce leaves real well and dry them. Roll up a few strips of beef, some onions and peppers plus a small amount of sharp cheddar cheese (if you like cheese). I suggest sharp because you get big cheese flavor without having to add but an ounce or less. May use a dab of sour creme. Remember, on the 5&1 plan you need two additional fat servings every day. Use them wisely and "tastefully"
Enjoy!
