Scrambled eggs, Tuna salad, Flank steak and Broccoli
With avocado, mushrooms and non-fat cottage cheese
Prep time: 10 minutes
Cook time: 3-4 minutes
Total time: 10-15 minutes (prep while heating tenderloins)
2 eggs 1/4 cup non-fat cottage cheese 1/6 avocado sliced ¼ cup sliced mushrooms Dash salt Dash dried rosemary
Toss mushrooms in frying pan until browned, whisk eggs with non-fat cottage cheese and pour in pan. Season with salt and rosemary to taste. Add avocado, coarsely diced, after eggs have begun to firm up.
Elizabeth writes: The Mediterranean Diet and others recommend Albacore Tuna for the most Omega-3 Fatty Acids. Buy it packed in water with no salt added. I like Persian cucumbers because they are small, tender, and the skins are really edible. If you can’t find them, regular cucumbers work well. You can peel, or partially peel them, and seed them before chopping them up for your tuna salad.
Prep time: 15 minutes
Cook time: 10 minutes
Total time: 25 minutes (prep while heating tenderloins)
5oz can solid white tuna in water ½ stalk chopped celery ½ chopped Persian cucumber 1 T canola mayonnaise ½ t dill
Drain tuna packed in water, mix in bowl with chopped celery, Persian cucumber, dill, and low-fat mayonnaise. Serve on bed of spring mix.
Marinated flank steak
Elizabeth writes: My mom was a very fine cook, always looking for great deals that tasted fantastic. When I was growing up, flank steak was a reasonably inexpensive cut of meat, and we would eat it with some regularity. It is not as cheap as it once was, but compared to what you have to pay for other really good steaks (strip, filet), flank is a steal. It is also pretty lean in the beef world, which suits our GERD Diet requirements nicely.
The trick to a delicious flank steak, as mentioned elsewhere, is a good marinade for tenderizing, and slicing it properly. Slice flank thin ( ¼ to ½”), against the grain, and at an angle. As with most cooked meats, let it rest for 5 minutes or so after removing it from the heat. This allows the meat to finish cooking, and allows the juices to really come out. 4-5 slices is a great serving size. I will often slice up the entire steak so that my leftovers are ready for steak sandwiches or steak salads the next day or two.
Prep time: 15 minutes
Cook time: 10-15 minutes
Total time: 25-30 minutes
1 lb flank steak
4 T Allegro Marinade
Marinate flank steak in Allegro Original Marinade for several hours, turning occasionally. Grill or cook on griddle to preferred done-ness (8-12 minutes), allow meat to rest for 5 minutes before slicing.
A home-made, alternative marinade is:
1 C red wine 1 ½ t soy sauce ¼ t oregano ¼ t marjoram 1/8 t pepper
Dress it with non-fat sour cream and Trader Joe’s Parmesan Ranch Dressing. If you don’t have a Trader Joe’s grocery store nearby, use non-fat cottage cheese.
8 oz fresh broccoli florets Spike seasoning
Steam broccoli just until still crunchy and season with Spike or herbs of choice.