I've been on a healthier cooking kick for the New Year and so far, soooo good! My cousin Franny asked me for some lower carb recipes. Since cutting down (but not cutting out) carbs never hurt anyone, I've made it my inspiration for the coming week.
Here's what I'm making:
Pantry Items Olive oil (regular and extra virgin) Cooking spray Red wine vinegar Parmesan cheese Soy sauce Low-fat milk Eggs Salt Pepper Crushed red pepper Sesame oil Sesame seeds
Grocery List based on servings for 2 w/ leftovers 2 tuna steaks (4-6 oz each) 1 lb flank steak 4 slices Canadian bacon (2 oz) 1 small spaghetti squash (2-3 lbs) 1 medium yellow onion 1 medium red onion 2 bell peppers (red and yellow) 1 package button mushrooms 1-2 heads garlic 1 bulb fresh ginger 1 lemon 1 bunch scallions 1 package snow peas (about 3 cups) 1 large bunch asparagus 2 oz gruyère Brown rice (optional)
Day 1 - Grilled Ginger Tuna Kabobs w/ Sesame Snow Peas *Use leftover vegetables for Flank Steak Stir-Fry
Cut tuna steak into 1 inch cubes. Slice mushrooms, red onion, & bell peppers into bite-sized pieces. *Set half the vegetables aside for use in day 3.
Toss the tuna and remaining vegetables with 1-2 tbsp olive oil, 2-3 cloves minced garlic, ¼ tsp sesame oil, 1 tsp fresh lemon juice, ½ tsp fresh ginger, salt, and black pepper. Cover and let marinate for 30 minutes in the fridge.
*If using bamboo skewers, soak as instructed.
Heat a grill pan over medium-high heat and coat with cooking spray.
Using the skewers, add veggies and tuna, alternating and piercing the fish against the grain. Make sure not to overcrowd to ensure even cooking.
Place the skewers on the grill pan and sear until well browned, about 3-5 minutes per side.
Meanwhile, heat sauté pan over medium heat and coat with cooking spray. Toss in snow peas, ½ tsp sesame oil, ½ tsp soy sauce, and fresh ground black pepper, cooking until crisp yet tender, about 3-4 minutes. Add in 1 clove minced garlic, sprinkle with sesame seeds and cook for another minute. *Reserve half the snow peas for use in day 3.
Serve the skewers whole with a side of garlic-sesame snow peas.
Day 2 - Marinated Flank Steak w/ Steamed Asparagus *Use leftover beef for Flank Steak Stir-Fry *Use leftover asparagus for Green Eggs & Ham Frittata
Mix together 1-2 tbsp olive oil, a splash of soy sauce, a splash of red wine vinegar, 2-3 cloves minced garlic, salt and pepper. Place steak in shallow dish and coat with marinade. Let stand for 15 minutes.
Heat a grill pan over medium heat and coat with cooking spray. Cook steak until browned and seared, about 4-6 minutes per side. *Reserve half steak for day 4.
Meanwhile, wash asparagus and cut off ends.
Set up a steamer. Fill bottom with about 1-2 inches of water and bring to a boil. Cut asparagus to fit in steamer basket. Cover and steam until bright, tender and crisp, about 3-4 minutes for thin asparagus and 5-6 for thicker.
Drizzle with olive oil and season with a squeeze of fresh lemon, salt and pepper.
Slice steak and serve with steamed asparagus.
Day 3 - Spaghetti (Squash) w/ Garlic & Oil
Preheat oven to 350 degrees and coat a baking sheet with cooking spray.
Cut squash in half lengthwise and scoop out seeds. Place squash cut side down on baking sheet and bake 30 minutes. Set aside to cool.
Heat a skillet over medium heat and coat with olive oil. Add in 2-3 cloves minced garlic, a pinch of salt, and a sprinkle of crushed red pepper.
Scoop out the stringy pulp of the spaghetti squash, add to the skillet and toss to coat with garlic oil.
Serve hot topped with parmesan cheese.
Day 4 - Garlic Sesame Flank Steak Stir-Fry *Uses leftover Vegetables & Marinated Flank Steak
Heat a wok or skillet over high heat and coat lightly with oil.
Combine 1½ tbsp soy sauce, ½ tsp fresh ginger, 1 clove minced garlic, 1 chopped scallion, and ¼ tsp sesame oil.
Add leftover red onion, bell pepper and mushrooms, cooking until tender, about 3-4 minutes. Add in sliced leftover flank steak and cooked snow peas. Stir in marinade and toss until hot and cooked through. Sprinkle in sesame seeds and toss to toast.
Serve topped with chopped scallion. Optional: Serve over cooked brown rice.
Day 5 - Green Eggs & Ham Frittata *Uses leftover Asparagus
Whisk together 5 eggs, 2 tbsp parmesan cheese, 2 tbsp milk, ¼ tsp lemon zest, salt and pepper.
Heat a large skillet over medium heat and coat lightly with olive oil. Add chopped ½ yellow onion and cook until softened, about 5 minutes. Add in chopped asparagus and chopped Canadian bacon, sautéeing until crisp and tender, about 3 minutes. Add 1 clove minced garlic and cook for another minute.
Reduce heat to low and add egg mixture, coating the pan entirely. Cover and cook until bottom is set, about 6-8 minutes. Remove cover and sprinkle with 2 oz gruyere, shredded.
Broil until top sets and is slightly browned.
Slice and serve warm topped with chopped scallion.
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