Steak and Pepper Tacos

1 pound flank or hanger steak
Juice of 1 lime, plus lime wedges for serving
1 teaspoon salt
2 garlic cloves, crushed
1/2 teaspoon mild chili powder
3 teaspoons vegetable oil
1/2 red onion, sliced
3 bell peppers (red, yellow, orange) thinly sliced
1/2 cup fresh or frozen corn kernels
8 small corn tortillas, warmed

Topping ideas:
1/2 avocado, sliced
1/4 cup grated low fat Monterey Jack cheese
1/4 cup salsa verde
Reduced fat sour cream

Marinate the steak in the lime juice, salt, garlic and chili powder in a sealed plastic bag for 20 to 30 minutes.

Meanwhile, heat a large cast iron skillet over high heat for 5 minutes. Add 2 teaspoons of the vegetable oil to the pan. Add the red onion and bell peppers; cook, tossing frequently, for 5 minutes. Add the corn and continue to cook until the peppers are charred and soft, about 3 more minutes. Transfer the vegetables to a bowl and keep warm.

Wipe the skillet with a paper towel and heat for another minute. Add the remaining teaspoon of vegetable oil. Remove the steak from the marinade and pat dry with paper towels. Lay the steak in the pan, reduce heat to medium high, and cook about 8 minutes for medium rare, turning once halfway though. Transfer to a board and let rest for 5 minutes.

Slice the steak across the grain and arrange on a platter with the peppers and lime wedges. Make tacos with the warm tortillas and whatever toppings are desired.

Serves 4. 416 calories, 32 g protein, 38 g carbohydrates, 16 g fat (4.3 saturated) 7 g fiber

Pumpkin and Chicken Sausage "risotto"

Recipe courtesy of fitness magazine.
2 cups pumpkin or butternut squash, cut into 1 inch cubes.
2 tablespoons olive oil
1 tablespoon ground dried sage
6 ounces spicy chicken sausage links
1 1/2 cups farro
3 cups low-sodium fat- free chicken stock
1 large shallot, minced
1/4 cup dry white wine
1/2 cup grated parmesan
1/2 cup chopped fresh parsley

Combine pumpkin, oil and sage. Top with sausage. Roast 15 minutes at 375 degrees. Turn sausages over and roast 15 more minutes. Remove from oven, slice sausages and set sausage and pumpkin/ squash pieces aside.

Rinse and drain farro. Set aside. Bring chicken stock to a boil.

In a large pot, heat oil. Saute shallot for 2 minutes. Stir in farro. Add wine; cook until absorbed, about 7 minutes. Stir in two ladles of chicken stock. Cover and simmer about 5 minutes, add two more ladles of chicken stock cover and simmer again. Repeat this process until all stock has been used and almost completely absorbed.

Remove from heat and stir in parmesan. Cover and let risotto rest 5 minutes. Stir in sausage and pumpkin/ squash and parsley.

Serves 4. 487 calories, 25 g protein, 60 g carbohydrates, 16 g fat (4 g saturated), 8 g fiber

Chili

1 tablespoon extra virgin olive oil
1 pound lean ground beef
1/2 cup chopped onion
1 tablespoon minced fresh garlic
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon dried oregano
1 15 oz can pinto beans, rinsed and drained
1 15 oz can kidney beans, rinsed and drained
1 14.5 oz can diced tomatoes (undrained)

Brown beef with onion. Stir in garlic, chili powder, cumin, and oregano and cook for one more minute.

Add the beans and tomatoes. Bring to boiling; reduce heat and cook, covered, stirring occasionally, until the tomatoes have begun to break down, about 15 minutes.

Makes 4 to 6 servings. 289 calories, 25 g protein, 9 g fat (3g saturated fat), 25 carbs, 10 g fiber, 238 mg sodium

Roasted Chipotle Chicken and Sweet Potatoes

4 sweet potatoes, peeled and cut into 1 inch pieces
2 1/2 tablespoons olive oil
4 chipotle chiles in adobo sauce, minced
2 garlic cloves, minced
2 tablespoons honey
2 teaspoons cider vinegar
1 1/4 teaspoons salt
1 teaspoon cumin
1/2 teaspoon cinnamon
6 boneless, skinless chicken breasts

In a medium bowl, toss the sweet potatoes in the olive oil and scatter on the bottom of a roasting pan. Roast for 15 minutes at 400 degrees.

In a small bowl, mix together the chilies, garlic, honey, vinegar, salt, cumin, and cinnamon to make a paste. Rub the paste evenly over each chicken breast.

Place the chicken breasts on top of the sweet potatoes and roast until the chicken is just cooked through, about 25 to 30 minutes.

Serves six. 407 calories, 38 g protein, 45 g carbohydrates, 8 g fat, 6 g fiber.

Roasted Chicken Thighs with Feta

2 ½ pounds skinless chicken thighs

2 medium zucchini, cut into 1 inch chunks

2 tablespoons extra virgin olive oil

2 garlic cloves, minced

2 teaspoons dried oregano

¾ teaspoon salt

½ cup crumbled reduced fat feta cheese

1. Preheat oven to 425. In a baking pan toss together all of the ingredients except for the feta. Bake for 20 minutes.

2. Raise the temperature to 475. Sprinkle the feta over the top and continue to bake until the chicken is cooked through and lightly golden, about 10 minutes. Let stand for 5 minutes before serving. 

Serves Four. 470 calories, 62 g protein, 4 g carbohydrate, 21 g fat (5.5 g saturated), 1 g fiber