Monday, June 24, 2013

Revamped Corn and Black Bean Salad

Since it's the summer, I've been making my corn and black bean salad recipe a lot lately. However, a new year means a new twist on this delicious summer staple. I only changed a few things, but one of the key changes has been decreasing the amount of oil to make it even healthier.

Revamped Corn and Black Bean Salad
Fancy storage container, eh?

Ingredients (most are the same...makes about 15 servings):
4 Cups of whole kernel frozen corn; defrosted
2 (15 oz) cans of black beans; drained and rinsed
4 fresh tomatoes; seeded and diced
1 red onion, diced
2 cans of diced green chilies,
1 Tbl balsamic vinegar
2 Tbl olive oil
1 tsp red wine vinegar
2 Tbl lemon juice
4 dashes of hot sauce (anything with a tang...Tabasco or NYC brand hot sauce both work)
1 tsp salt
1 tsp pepper
1 Tbl Cumin
1 tsp dried oregano
1 tsp dried basil

Directions:
Mix everything together in a large storage container or a bowl with a lid and give it a good shake (or 10). Let sit in the fridge for at least 4 hours before serving. Add chicken, shrimp, or sausage and make a meal out of it! I recently added it to an egg white omelette and a quesadilla...both were SO delicious!


Enjoy :)


Nutrition facts:
Calories: 94 per serving
Total Fat: 2.1g
Cholesterol: 0mg
Sodium: 20.4mg
Carbohydrates: 16.2g
Fiber: 3.2g
Sugars: 3.2g
Protein: 3.8g

Monday, June 3, 2013

Grilled Steak Tips with Asparagus and Grilled Nectarines

Grilling season is my favorite! I try to grill as many components to a meal as possible since it makes everything taste that much better. I try to eat steak once a week and so last night seemed perfect for it. I didn't make any carbs to go with my meal but I did make a caprese salad when I got impatient waiting for the marinade to reach its full effectiveness!

Grilled Steak Tips with Asparagus

Steak Ingredients (serves 3-4):
1-1/2 lbs of steak tips (try to get a good quality with marbling)
3 Tbl Worcestershire sauce
1/4 cup lemon juice
1/4 cup low sodium soy sauce
1/4 cup olive oil (I did half EVOO and half extra light)
3 pressed garlic cloves
3 Tbl dried basil
2 Tbl garlic powder
2 Tbl dried parsley flakes
1 tsp pepper
1 tsp hot sauce (I used Frank's)

Steak Directions:
In a large mixing bowl, combine all of your marinade ingredients. Mix very well with a whisk and add your tips. Let the marinade do its thang for at least 3 hours. Make sure to take your steak out 20 minutes before you have to cook it so it can come up to room temp. Heat your grill to high heat and let it warm up for about 10 minutes. Turn the grill down to medium high and put your tips on. Cook for 5 minutes with the grill open. After that time as passed, flip the steak, close the grill, and cook for another 5 minutes. Take the meat off the plate and do not touch it for 10 minutes. Voila, perfectly medium rare steak! If you want your meat cooked any more done than this, you're better off eating chicken because that's just wrong.

Nutrition Facts:
Calories: 524 per serving
Cholesterol: 141mg
Sodium: 874.7mg
Carbohydrates: 6.1g
Fiber: .3g
Sugars: 2g
Protein: 46.7g

Asparagus Ingredients:
I bunch of asparagus
1/4 cup olive oil
1/4 cup lemon juice
1 tsp salt
2 tsp pepper

Asparagus Directions
In a large plastic bag, add the marinade ingredients and shake well (make sure the bag is sealed!). Add the asparagus and let it marinade for an hour. Turn the grill to medium and add the asparagus. Cook for about 10 minutes, turning occasionally so they are charred equally all the way around.

Nutrition Facts:
Calories: 60 per 8 spears
Total Fat: 3.8g
Sodium: 17mg
Carbohydrates: 6.2g
Fiber: 2.5g
Sugars: 1.9g
Protein: 2.9g

Dessert Bonus!!

Grilled Nectarines

Nectarine Ingredients:
1 Nectarine per person, sliced lengthwise and pitted
Brown Sugar

Nectarine Directions:
30 minutes before you intend to grill, rub brown sugar on the cut side of the fruit and let soak in until it dissolves. Turn the grill to high and make sure you spray with pam or rub with an oily paper towel. Place the nectarine cut side down on the grill and cook for 2 minutes or until you are happy with the grill marks. Flip all of them over and cook for another 2 minutes. 

Sadly, we did not have cool whip or vanilla ice cream to serve with our grilled fruit, but they were delicious plain!

Nutrition Facts:
Calories: 115 per 2 halves 
Total Fat: .5g
Sodium: 3.9mg
Carbohydrates: 28.5g
Fiber: 2.4g
Sugars: 24.6g
Protein: 1.5g

Enjoy :)