Grilled Steak with Green Beans, Tomatoes and Chimichurri Sauce

Memorial Day weekend is an excellent time to pull out the grill and throw on some of your favorite foods…but what better to throw on top of a smoky fire than a succulent skirt steak. This recipe couples a delicious skirt steak with some fresh grilled veggies and tops with with one of my personal favorites, Argentinean Chimichurri sauce. 

Better Body wishes everyone a safe and healthy Memorial Day weekend. Let your hair down and enjoy :) 

Ingredients

3/4 pound green beans, trimmed
1 pint grape tomatoes, halved
1 tablespoon olive oil, plus more for grill grates
Kosher salt and freshly ground pepper
2 strip steaks (about 1-inch thick), about 1 1/2 pounds total, trimmed of excess fat and halved

Place a double layered piece of heavy-duty foil on a tray or cutting board; fold and gather edge to form a rim.

Toss the green beans and tomatoes on foil with 1 tablespoon olive oil; season with salt and pepper.

Preheat a grill to medium. Lightly oil the grill grates and season the steak with salt and pepper.

Slide the foil tray onto the grill; cook, tossing occasionally, until the beans char slightly and cook through, about 15 minutes.

Meanwhile, add the steaks to the grill; cook until desired doneness, about 5 minutes per side for medium-rare.

Remove steaks to cutting board to rest 5 minutes. Slice, and serve steak and the vegetables with the Chimichurri Sauce.

Chimichurri Sauce:

1/2 small garlic clove
1 tablespoon red-wine vinegar
1/4 cup fresh herbs, such as parsley, mint and cilantro
1 tablespoon extra-virgin olive oil
1 tablespoon water
Kosher salt and freshly ground black pepper

Combine the garlic, vinegar, herbs, olive oil and water in small food processor; pulse until herbs are coarsely chopped.

Season with salt and pepper.

It’s never too early to start beating diabetes.

Broiled Tilapia with Mustard-Chive Sauce

This recipe is quick, easy, and perfect for a family to enjoy. Substituting fish for beef or chicken is a sure way to knock calories off of your daily intake. Not only that, if you’re a fan of Greek yogurt the sauce will definitely be something you’ll go back to. What’s even better, is this dish can be on the table in 20 minutes…perfect after a hard day at work and Better Body training.

Ingredients

Fish:
Vegetable oil cooking spray
4 (5 to 6-ounce) tilapia fillets
Extra-virgin olive oil, for drizzling
Kosher salt and freshly ground black pepper
Sauce:
1/4 cup plain, full-fat Greek yogurt
2 teaspoons agave nectar or honey
1 teaspoon Dijon mustard
1/4 cup lemon juice (from 1 large lemon)
2 tablespoons chopped fresh chives
Kosher salt and freshly ground black pepper

Directions

For the fish: Preheat a broiler. Spray a small baking sheet or glass baking dish with vegetable oil cooking spray. Set aside.

Drizzle the tilapia fillets on both sides with olive oil and season with salt and pepper.

Arrange the fillets in a single layer on the prepared baking sheet and broil until cooked through and the flesh flakes easily with a fork, about 6 to 8 minutes.

Set aside to cool slightly.

For the sauce: In a small bowl, mix together the yogurt, agave nectar, and mustard until smooth. Whisk in the lemon juice and chives.

Season with salt and pepper, to taste.

Transfer the tilapia to a serving platter and drizzle with the sauce.

Whole-Wheat Penne with Spinach Sauce

This recipe is quick, easy, delicious, and nutritious. Whole wheat pasta is a healthy way to get your pasta fix without blowing your diet. The wonderful thing about this recipe is you can add as many fresh herbs as you like. If you want to add a bit of complexity to the sauce, drizzle in some extra virgin olive oil and a splash of fresh lemon juice like I do, its to die for. Enjoy.

Ingredients
1 pound whole wheat or multi grain penne
3 garlic cloves
2 ounces goat cheese
1 ounce reduced fat cream cheese
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
6 ounces fresh baby spinach leaves
2 tablespoons freshly grated Parmesan

Directions

Bring a large pot of salted water to boil. Add the penne and cook until it is tender but still firm to the bite, stirring occasionally, about 12 minutes.

Mince the garlic in a food processor. Add the goat cheese, cream cheese, 3/4 teaspoon of salt, 1/2 teaspoon of pepper, and half of the spinach leaves.

Blend until the mixture is smooth and creamy. Set the cheese and spinach mixture aside.

Meanwhile, place the remaining spinach leaves in a large bowl.

Drain the pasta, reserving 1 cup of the cooking liquid. Spoon the pasta atop the spinach leaves in the bowl.

Scrape the cheese and spinach mixture over the pasta mixture and toss to coat, adding enough reserved cooking liquid to moisten.

Season the pasta, to taste, with salt and pepper. Sprinkle the Parmesan over and serve.

Per serving: Calories: 326; Total Fat: 5 grams; Saturated Fat: 3 grams; Protein:15 grams; Total carbohydrates: 61 grams; Sugar: 0 grams; Fiber: 8 grams; Cholesterol: 11 milligrams; Sodium: 367 milligrams

Lightened-Up Stuffed Peppers

Bell peppers are an excellent source of vitamin A, vitamin C, and Vitamin E. They are also full of antioxidants and give protection from many forms of cancer. Filling these peppers with lean ground chicken, rice and herbs, adds a lot of filling protein to an already delicious dish.  Feel free to substitute the white rice with brown for an even healthier dish

Ingredients
4 bell peppers (any color)
Kosher salt and freshly ground black pepper
4 teaspoons olive oil
2 cloves garlic, finely chopped
1 small onion, chopped
8 ounces 90-percent lean ground chicken
1 teaspoon dried oregano
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cumin
2 tablespoons tomato paste
1 cup low-sodium chicken broth
1/2 cup long-grain white rice
1/3 cup brown lentils
1 tablespoon chopped fresh dill, parsley or 1/4 teaspoon dried mint

Directions

Preheat the oven to 400 degrees F. Cut the tops off each pepper, reserve them and hollow out the insides of the peppers of any seeds and seed walls.

Sprinkle the insides with a pinch salt and a pinch pepper and set aside.

Heat 1 teaspoon of the oil in a large nonstick skillet over medium heat and add the garlic and onions.

Cook until softened, 3 minutes, and then add the chicken, oregano, cinnamon and cumin.

Cook, breaking up the meat with a wooden spoon, until no longer pink.

Stir in 1 tablespoon of the tomato paste until it coats the meat and is slightly darkened. Stir in the broth, rice and lentils.

Remove from the heat and set aside until the liquid is absorbed and the mixture is cooled slightly.

Season with 1/2 teaspoon salt and 1/4 teaspoon pepper.

Divide the filling among the peppers and place the tops back on.

Set the peppers upright in a small baking dish, such as an 8-inch square baking dish.

Whisk 1 1/2 cups water with the remaining tablespoon of tomato paste and olive oil.

Pour into the dish around the peppers.

Cover tightly with foil and bake until the peppers are tender and the rice and lentils are cooked through, about 1 hour 15 minutes.

Carefully transfer the peppers to a serving dish and pour the cooking liquid into a medium nonstick skillet.

Boil over high heat until the sauce is thickened and reduced to about 1/2 cup. Remove from the heat and add the dill.

Season with salt and pepper.

Serve the sauce with the stuffed peppers.

Per Serving: Calories: 320; Total Fat; 8 grams; Saturated Fat: 3 grams; Protein: 20 grams; Total carbohydrates: 37 grams; Sugar: 5 grams Fiber: 8 grams; Cholesterol: 37 milligrams; Sodium: 426 milligrams

Better Body Hearty & Healthy Chicken and Dumplings

Chicken and dumplings are a southern classic, but the fat content normally eliminates it from being a part of a healthy diet.  This chicken and dumpling recipe eliminates more than half the fat but keeps the wonderful home-cooked flavor. The great thing about this recipe is the broth can also be enjoyed alone, or as the base for a delicious chicken soup. 

enjoy.

Ingredients

1 tablespoon olive oil
2 stalks celery, finely chopped
1 medium carrot, finely chopped
1 onion, finely chopped
2 cloves garlic, finely chopped
4 cups low-sodium chicken broth
3/4 cup rolled oats
1/2 cup all-purpose flour
1/2 teaspoon baking powder
1/2 teaspoon finely grated lemon zest
Kosher salt and freshly ground black pepper
1 tablespoon unsalted butter, cut into small pieces
2 cups trimmed and halved green beans
1 pound boneless skinless chicken breasts, cut into 1 1/2-inch pieces
1/4 cup finely chopped fresh dill

Directions

Heat the olive oil in a medium Dutch oven over medium-high heat.

Add the celery, carrots, garlic, onions and cook, stirring, until the vegetables are softened, 5 minutes.

Add the broth and bring to a simmer. Cook, stirring occasionally, until the vegetables are tender, about 15 minutes.

Meanwhile, grind the oats in a food processor until fine.

Combine with the flour, baking powder, zest, 1/4 teaspoon salt and 1/4 teaspoon pepper in a medium bowl.

Work in the butter with your fingers until only very small pieces remain. Stir in 1/2 cup ice water, a bit at a time, until a soft dough is formed.

Let rest 10 minutes.

Drop cherry-size bits of the dumpling dough into the soup.

Add the green beans and stir gently.

Cook, stirring occasionally, until the dumplings are floating and cooked through and the beans are bright green and crisp-tender, about 12 minutes.

Add the chicken and continue to cook until it is just cooked through, about 3 minutes. Remove from the heat, stir in the dill and season with salt and pepper.

Per Serving: Calories: 376; Total Fat; 10 grams; Saturated Fat: 3 grams; Protein: 37 grams; Total carbohydrates: 34 grams; Sugar: 4 grams Fiber: 5 grams; Cholesterol: 73 milligrams; Sodium: 360 milligrams

Healthy Spring Pizzas

Using store bought pizza dough for this recipe really cuts down on the prep time, but still delivers all of the flavor. The ricotta cheese and basil also give these spring pizzas a delicious kick without too much added fat. They can be cut into small pieces and served as an appetizer or served as a main course. 

Ingredients
1 pound pizza dough
All-purpose flour, for dusting
2 tablespoons extra-virgin olive oil, plus more for brushing and drizzling
6 ounces scallions, trimmed
Kosher salt
1 cup ricotta cheese
1 teaspoon grated lemon zest
Coarse sea salt
Coarsely ground black pepper
1/4 cup fresh basil leaves
Grated parmesan cheese, for topping

Directions
Preheat the oven to 500 degrees F. Divide the dough into 4 pieces on a floured surface.

Brush a baking sheet with olive oil.

Stretch the dough into four 6-inch rounds; place on the baking sheet and bake until golden, about 12 minutes.

Heat a large skillet over medium heat.

Toss the scallions with 1 tablespoon olive oil and season with kosher salt. Saute until just wilted, about 1 minute.

Transfer to a cutting board and cut into pieces.

Mix the ricotta, lemon zest, the remaining 1 tablespoon olive oil and some sea salt and pepper in a bowl.

Brush the crusts with olive oil (this will protect them from getting soggy), then spread with the ricotta mixture and season with sea salt.

Top with the scallions. Return to the oven until warmed through, about 2 minutes.

Top the pizzas with basil, parmesan and a drizzle of olive oil.

Herb-Roasted Chicken with Melted Tomatoes

One of my favorite ways to give a whole roasted chicken a deep, fresh flavor is to create an herb paste. If you need to feed a group of friends or family and still want to have the energy to entertain them after a delicious meal, this is the way to go. No fuss, no fight, delicious golden brown herbed chicken with melted tomatoes. Mmmmmmm

Ingredients
1/2 medium red onion, roughly chopped
1/2 cup roughly chopped fresh parsley
1/2 cup roughly chopped fresh cilantro
1/4 cup roughly chopped fresh tarragon
1/4 cup roughly chopped fresh dill
1/4 cup chopped walnuts
3 cloves garlic
1/4 cup extra-virgin olive oil
1 tablespoon red wine vinegar
Kosher salt and freshly ground pepper
1 cup plain yogurt
1 6- to 7-pound roasting chicken
2 pounds plum tomatoes, halved lengthwise

Directions
Preheat the oven to 450 degrees. Pulse the onion, parsley, cilantro, tarragon, 2 tablespoons dill, the walnuts and garlic in a food processor.

Add 3 tablespoons olive oil, the vinegar, 2 teaspoons salt, and pepper to taste; pulse until smooth.

Stir half of the herb paste with the yogurt in a small bowl; cover and refrigerate.

Season the chicken inside and out with salt and pepper.

Loosen the skin with your fingers; rub some of the remaining herb paste under the skin and the rest on the outside of the bird.

Truss the chicken. Place in a roasting pan; roast until the skin turns golden, about 30 minutes.

Reduce the oven temperature to 375 degrees. Toss the tomatoes with the remaining 1 tablespoon olive oil in a bowl; season with salt and pepper.

Baste the chicken with the drippings and add the tomatoes, cut-side down, to the pan.

Continue roasting until a thermometer inserted in the thickest part of the thigh registers 155 degrees, about 1 hour.

Season with salt and pepper; let the chicken rest 10 minutes before carving.

Arrange the chicken and tomatoes on a platter; sprinkle with the remaining 2 tablespoons dill. Serve with the yogurt sauce.

Grilled Shrimp and Noodle Salad

This recipe is delicious and delivers restaurant quality taste. It’s also versatile and can be adapted to your personal preference. If you don’t mind heat, you can kick up the amount of chili sauce you use. If you don’t like the taste of fish sauce try substituting with soy or hoisin. When you’re really in a time crunch, just throw all the ingredients in a wok and stir-fry. Voila!

Ingredients
14 ounces flat rice noodles
1/2 cup fresh lime juice
1/4 cup fish sauce
1/2 cup packed light brown sugar
2 cloves garlic, finely chopped
1 to 2 teaspoons Asian chili sauce (such as Sriracha)
1 pound medium-large shrimp, peeled and deveined
1 medium bunch asparagus, trimmed
5 ounces shiitake mushrooms, trimmed
1 medium carrot, shredded
1/2 cup fresh cilantro

Directions
Bring a large pot of water to a boil. Add the noodles and cook as the label directs; drain and rinse with cold water.

Meanwhile, whisk the lime juice, fish sauce, brown sugar, garlic, chili sauce and 1/3 cup water in a medium bowl.

Transfer 1/4 cup of the marinade to another bowl and toss with the shrimp. Toss another 1/4 cup marinade with the asparagus and mushrooms in a third bowl.

Let the shrimp and vegetables marinate 10 minutes at room temperature.

Toss the noodles with the remaining marinade.

Heat a grill or grill pan to medium-high.

Grill the shrimp, asparagus and mushrooms until the shrimp is just cooked through and the asparagus is slightly tender, 2 to 3 minutes per side.

Halve the mushrooms and cut the asparagus into pieces.

Divide the noodles among bowls and top with the shrimp, asparagus, mushrooms, carrot and cilantro.

Chili-Rubbed Pork Chops

Pork myths are plentiful. Although some people are convinced that pork is unhealthy and filled with fat, the truth is that pork has lean and fatty cuts just like beef does. Boneless pork chops are usually cut from the sirloin, a lean cut of the meat, and are versatile enough to hold up to a variety of wonderful flavors and cooking techniques.

A 3 1/2-oz. boneless pork chop contains roughly 190 calories, 28 g of protein and 6 1/2 to 7 1/2 g of fat.

Ingredients
2 large onions
1/3 cup New Mexico chili powder
Kosher salt
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/4 teaspoon ground cloves
2 cloves garlic, smashed
8 thin-cut boneless pork chops (about 2 pounds total), trimmed
vegetable oil, for brushing
Spanish rice, for serving (optional)

Directions

Roughly chop 1/2 onion and place in a blender with the chili powder, 1 1/2 teaspoons salt, the oregano, cumin, cloves and garlic.

Puree, adding about 1/3 cup water to make a thick paste.

Slice the remaining 1 1/2 onions into thin rings and place in a bowl with the chili puree and pork; toss to coat.

Lightly brush a large cast-iron skillet or grill pan with vegetable oil and place over high heat until almost smoking.

Place 4 pork chops in the skillet and surround with half of the onions.

Cook until the pork starts to blacken on the outside and is cooked through, about 4 minutes per side.

Repeat with the remaining pork chops and onions. Serve with rice or salad, if desired.

Tilapia with Green Beans

Tilapia is a fish that delivers great flavor at a fair price. It’s also high in protein. One 4 ounce serving has 29.5 healthy grams of power packed protein. Its also high in B12, so you can feel great after devouring a plate full of this delicious recipe. Feel free to squeeze some fresh lemon juice on top of your freshly cooked fish…it will brighten the taste and intensify the already succulent flavor.

Ingredients
2 tablespoons all-purpose flour
2 teaspoons chopped fresh oregano, plus more for garnish
2 tablespoons chopped fresh parsley
Kosher salt and freshly ground pepper
4 6-ounce tilapia fillets
2 tablespoons unsalted butter
1/2 pound thin green beans or haricots verts
1 clove garlic, chopped
1 cup grape or cherry tomatoes, halved
Juice of 1 lemon

Directions

Combine the flour, oregano and parsley in a shallow dish. Season with salt and pepper.

Place a large skillet over medium-high heat. Dredge the fish in the flour mixture, shaking off the excess.

Melt 1 tablespoon butter in the skillet, then add 2 fillets and cook until golden brown on the bottom, about 4 minutes.

Flip and cook through, 1 to 2 more minutes.

Transfer to a plate and keep warm. Repeat with the remaining 2 fillets.

Add the green beans and garlic to the skillet and cook about 2 minutes. Season with salt and pepper, then add the tomatoes and cook until just softened, about 1 more minute.

Stir in the lemon juice and 1/4 cup water, then cover and cook until the beans are tender, about 3 more minutes.

Remove from the heat and stir in the remaining 1 tablespoon butter until just melted.

Divide the fish and vegetables among plates. Garnish with oregano.

Roasted Zucchini Flatbread with Hummus, Arugula, Goat Cheese, and Almonds

It’s almost like a pizza…but not really. This recipe uses store bought pita bread and fiber-packed hummus. It also has oven-roasted zucchini which is full of vitamin A vitamin C, and folate. To round out the flavor the recipe throws in fresh lemon and goat cheese, which is lower in fat that most store-bought cheeses such as cheddar and mozzarella.

enjoy.

Ingredients
4 small zucchini, cut into 1/2-inch thick rounds (about 1 1/2 pounds)
2 tablespoons olive oil
Kosher salt
4 round, pocketless whole-grain pita
1/3 cup prepared hummus
1/4 cup crumbled goat cheese
2 cups baby arugula
1/4 cup chopped almonds
1 lemon, quartered, for serving

Directions

Preheat the oven to 400 degrees F.

Place the zucchini on a baking sheet. Drizzle with the olive oil, then sprinkle with 1 teaspoon salt; mix well and spread to 1 layer.

Roast until browned and very tender, about 30 minutes, stirring halfway through.

Warm the pita on a grill or griddle until nicely toasted, but still soft, and spread each with 1 heaping tablespoon hummus.

Top each piece with 1 tablespoon crumbled goat cheese, 1/4 of the roasted zucchini, about 1/2 cup baby arugula, and 1 tablespoon coarsely chopped almonds.

Serve with a lemon wedge.

 Low-Fat Chocolate Pudding Ingredients

Sometimes we realize we’ve been keeping up with our Better Body training sessions, eating right, and drinking ample water…so we deserve a treat. This is an excellent chocolate pudding recipe that won’t ruin your waistline…or your motivation. 

• 1/3 cup agave nectar or packed light brown sugar
• 2 tablespoons cornstarch
• Pinch of salt
• 2 12-ounce cans fat-free
• evaporated milk
• 2 large egg whites, lightly beaten
• 1 tablespoon plus 1 teaspoon vanilla extract
• 2 tablespoons white chocolate chips
• 1/4 cup unsweetened cocoa powder
• 2 tablespoons semisweet chocolate chips, plus more for topping

Directions

Whisk the agave nectar, cornstarch and salt in a heavy-bottomed pot. Whisk in the evaporated milk and egg whites until well combined.

Cook over medium-low heat, whisking constantly, until the mixture bubbles and thickens, about 10 minutes.

Remove from the heat; stir in 1 tablespoon vanilla.

Transfer 1 cup of the mixture to a medium bowl.

Add the white chocolate chips and the remaining 1 teaspoon vanilla and stir until the chips melt.

Add the cocoa powder and semisweet chocolate chips to the remaining pudding and stir until the chips melt.

Divide the chocolate pudding among dishes and top with the vanilla pudding.

Cover with plastic wrap and refrigerate until set, at least 2 hours. Chop some chocolate chips to sprinkle on top.

Per serving: Calories 228; Fat 3 g (Saturated 2 g); Cholesterol 2 mg; Sodium 214 mg; Carbohydrate 38 g; Fiber 1 g; Protein 10 g

Lemon-Garlic Shrimp and Grits

Ingredients

• 3/4 cup instant grits
• Kosher salt and freshly ground black pepper
• 1/4 cup grated parmesan cheese
• 3 tablespoons unsalted butter
• 1 1/4 pounds medium shrimp, peeled and deveined, tails intact
• 2 large cloves garlic, minced
• Pinch of cayenne pepper (optional)
• Juice of 1/2 lemon, plus wedges for serving
• 2 tablespoons roughly chopped fresh parsley

This is one of my personal favorites. Who doesn’t love shrimp? I had a version of this dish last week in San Francisco at Brenda’s French Soul Food and wanted to take a shot at cooking a lower fat version. Make sure to use real butter for the recipe, its a natural ingredient and way healthier that margarine.

Directions