Recipes

Beef with Sugar Snap Peas

Filed Under: Asian, Cooking, Recipes

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Beef with Sugar Snap Peas

Servings 4
Calories 482 kcal

Ingredients

  • 1 bag boil-in-bag brown rice (3 1/2-ounce)
  • 1 flank steak (12-ounce) trimmed
  • 2 Tbs low-sodium soy sauce divided
  • 3/4 cup fat-free less-sodium chicken broth
  • 1/4 cup hoisin sauce
  • 2 tsp cornstarch
  • 2 tsp dark sesame oil
  • 1 cup sliced onion
  • 1 Tbs bottled fresh ground ginger such as Spice World
  • 3 cups frozen sugar snap peas
  • 1 cup preshredded carrot

Instructions

  1. Cook rice according to the package directions, omitting salt and fat.
  2. Cut steak diagonally across grain into thin slices. Combine steak and 1 tablespoon soy sauce; toss to coat. Combine the remaining 1 tablespoon soy sauce, broth, hoisin, and cornstarch; stir well with a whisk.
  3. Heat oil in a large nonstick skillet over medium-high heat. Add steak mixture; sauté 1 1/2 minutes or until lightly browned. Remove steak from pan. Add onion and ginger to pan; sauté 2 minutes. Add peas and carrot; sauté 2 minutes. Stir in steak mixture; sauté for 30 seconds. Add broth mixture; bring to a boil. Cook 1 minute or until slightly thick, stirring constantly. Serve immediately over rice.

Blackened Grilled Flank Steak

Filed Under: Cooking, Recipes

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Blackened Grilled Flank Steak

Servings 4
Calories 357 kcal
Author Lia Huber, Cooking Light , JULY 2007

Ingredients

  • 1 tablespoon garlic powder
  • 2 teaspoons ground cumin
  • 2 teaspoons hot paprika
  • 2 teaspoons dried oregano
  • 1 teaspoon kosher salt
  • 1 teaspoon freshly ground black pepper
  • 1/2 teaspoon ground red pepper
  • 2 pounds flank steak -- trimmed
  • Cooking spray

Instructions

  1. Combine first 7 ingredients; rub spice mixture over both sides of steak. Cover and refrigerate 3 hours.
  2. Prepare grill.
  3. Place steak on grill rack coated with cooking spray; grill 5 minutes on each side or until desired degree of doneness. Let stand 10 minutes. Cut steak diagonally across the grain into thin slices.

Black Bean and Chicken Chilaquiles

Filed Under: Cooking, Recipes

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Black Bean and Chicken Chilaquiles

Calories 458 kcal
Author Julianna Grimes Bottcher, Cooking Light , NOVEMBER 2006

Ingredients

  • Cooking spray
  • 1 cup thinly sliced onion
  • 5 garlic cloves -- minced
  • 2 cups shredded cooked chicken breast
  • 15 ounces black beans -- rinsed and drained
  • 1 cup fat-free less-sodium chicken broth
  • 7 3/4 ounces salsa de chile fresco -- such as El Pato
  • 15 6-inch corn tortillas -- cut into 1-inch strips
  • 1 cup shredded queso blanco -- about 4 ounces

Instructions

  1. Preheat oven to 450°.
  2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion; sauté 5 minutes or until lightly browned. Add garlic; sauté 1 minute. Add chicken; cook 30 seconds. Transfer mixture to a medium bowl; stir in beans. Add broth and salsa to pan; bring to a boil. Reduce heat, and simmer 5 minutes, stirring occasionally. Set aside.
  3. Place half of tortilla strips in bottom of an 11 x 7-inch baking dish coated with cooking spray. Layer half of chicken mixture over tortillas; top with remaining tortillas and chicken mixture. Pour broth mixture evenly over chicken mixture. Sprinkle with cheese. Bake at 450° for 10 minutes or until tortillas are lightly browned and cheese is melted.