Round Steaks with Lemon Braised Artichoke Pasta

Round Steaks:

MARINADE FOR ROUND STEAK

1/2 c. soy sauce 1/4 c. brown sugar 1 tbsp. lemon juice 1/4 c. red wine vinegar 1 tbsp. Worcestershire sauce 1 - 1 1/2 c. water Tenderize meat. Let meat stand for one hour in refrigerator. Mix all ingredients for marinade. Pour over steak. Refrigerate overnight. Turn meat over one time. Grill.    Lemon Braised Artichokes Over Pasta:   Ingredients 1 pound fettuccine 1/4 cup olive oil 4 cloves garlic, sliced 2 teaspoons fresh oregano leaves 1/2 cup chicken broth or stock 4 cups spinach, stemmed and washed Lemon Braised Artichoke Hearts, recipe follows 1/4 cup chopped Italian parsley leaves 1 tablespoon butter Kosher salt Freshly ground black pepper Grated Parmesan, for serving Directions Cook fettuccine according to package directions. While pasta is cooking, heat olive oil in a large skillet over medium heat. Add garlic. When garlic is golden, add the oregano and broth. Bring to a simmer, stir in the spinach to wilt. Add the artichokes. Drain the pasta and place in a serving bowl. Pour over the artichoke mixture and toss with the parsley and butter and season with salt and pepper. Sprinkle with Parmesan and serve. Lemon-Braised Artichoke Hearts: 1/2 cup extra-virgin olive oil 1/2 cup freshly squeezed lemon juice 1 1/2 teaspoons finely chopped fresh thyme leaves, or Herbes de Napa, recipe follows 1 1/2 teaspoons minced garlic 1 1/2 teaspoons kosher salt Small pinch freshly ground pepper 4 medium to large artichokes 1/2 lemon Preheat the oven to 375 degrees F. Combine the olive oil, lemon juice, thyme, garlic, salt, and pepper in a medium nonreactive saucepan. Mix well and set aside while preparing the artichokes. Snap outer leaves from an artichoke. Cut off the top half, and then use a paring knife to trim down to the heart, rubbing cut surfaces with the lemon half as you work to avoid discoloration. Cut the heart in half and scrape out the choke with a spoon. Cut each piece in half again. As each artichoke heart quarter is completed, immediately turn it in the marinade to coat completely. When all the artichokes are trimmed, put the pan over high heat and bring to a boil. Pour the artichokes and marinade into a baking dish (or cook them in the saucepan if it is ovenproof), cover with foil, and cook until the artichokes are tender when pierced with a fork, about 45 minutes. Remove from the oven and let cool in the cooking liquid. Notes: If preparing a larger number of artichokes, just increase the marinade proportionately. Serve them as an appetizer salad on their own with their braising liquid. Make sure to have crusty bread on hand to sop up the juices. Slice or roughly chop and scatter across a cheese pizza. Be sure to drizzle some of the braising liquid on the pizza as well. Roughly chop and add to a risotto at the last minute just to heat through. Add some of the braising liquid, too, to flavor the risotto. Season a nice piece of fish with salt and pepper and place on top of the artichokes to cook with them the last 10 to 15 minutes of their cooking time. Drizzle with olive oil just before serving. Yield: 4 servings Herbes de Napa: 6 tablespoons dried thyme leaves 3 tablespoons fennel seed 2 1/2 tablespoons dried summer savory leaves 1 1/2 tablespoons dried rosemary leaves 1 1/2 tablespoons crumbled bay leaves 1 1/2 tablespoons dried lavender flowers Combine all ingredients. Store in an airtight container away from light and heat for up to 4 months. Yield: 3/4 cup

Italian Herb & Cheese Bread

Ingredients

• 2 (.25 ounce) packages active dry yeast
• 2 cups warm water (110 degrees F/45 degrees C)
• 2 tablespoons white sugar
• 1/4 cup olive oil
• 1 tablespoon salt
• 1 tablespoon dried basil
• 1 tablespoon dried oregano
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 cup grated Romano cheese
• 6 cups bread flour

Directions

1. Mix yeast, warm water, and white sugar together in a large bowl. Set aside for five minutes, or until mixture becomes foamy.
2. Stir olive oil, salt, herbs, garlic powder, onion powder, cheese, and 3 cups flour into the yeast mixture. Gradually mix in the next three cups of flour. Dough will be stiff.
3. Knead dough for 5 to 10 minutes, or until it is smooth and rubbery. Place in an oiled bowl, and turn to cover the surface of the dough with oil. Cover with a damp linen dish towel. Allow to rise for one hour, or until the dough has doubled in size.
4. Punch dough down to release all the air. Shape into two loaves. Place loaves on a greased cookie sheet, or into two greased 9 x 5 inch loaf pans. Allow to rise until doubled in size, about a 30 minutes.
5. Bake at 350 degrees F (175 degrees C) for 35 minutes. Remove loaves from pan(s), and let cool on wire racks for at least 15 minutes before slicing.

Spicy Shrimp Fajitas

• 12 oz raw, peeled and deveined medium shrimp
• Marinade:
• 1/4 Tsp minced lime zest
• juice of 1 lime See Note Below
• 1/2 Tbs olive oil
• 1/4 Tsp ground cumin
• 1/4 Tsp Whole Dried oregano
• 1/4 Tsp Hot Chile Powder
• 1/4 minced Jalepeno pepper
• 1 minced garlic clove
• pinch of salt or to taste
• To cook:
• 1 Tbs vegetable oil
• 1 Green or red bell pepper, sliced into thin strips
• 1 medium onion, sliced into thin strips
• 4-6 6" flour tortillas-warmed in an oven at 300 degrees until warm
• sour cream or other toppings of you desire
• NOTE: First zest the lime then put lime in a microwave for 30 seconds on high...much easier to juice.

How to make it

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• Mix the marinade and add to Shrimp. Refrigerate for at least a 1/2 hour or more.
• In a 12" cast iron skillet, add Peppers and Onion. Saute gently until tender-soft.
• Add Shrimp and Marinade and saute until Shrimp is pink, about 3-4 minutes.
• Fill Tortillas with shrimp mixture and top with whatever you like
• For a more intimate presentation, preheat a 6" cast iron skillet and put the Shrimp in it, serving the sizzling dish to table along with a warmed plate of warm Tortillas.
•  This goes great with a glass of Dos Equis Lager!

Chicken Spinach Mushroom Pasta Bake

1 lb or one box of whole wheat pasta (use any shape you like)
4 oz of chicken tenderloin strips chopped in 1” cubes
1 box of frozen spinach thawed and all excess liquid squeezed
½ pint of mushrooms thickly sliced (I used button mushrooms)
8 -10 cloves of garlic minced fine
3 tablespoons of olive oil
½ cup of wine (I had a red wine available and used that)
1-1/2 cups of freshly grated Parmesan Cheese

Prepare the whole wheat pasta according to the directions on the package. Drain liquid and set aside.

Sauté the cubed chicken tenderloins for about 10 minutes until browned in olive oil over medium heat in a 10” skillet. Add the garlic and cook for about 3 to 5 minutes. The garlic will brown with the chicken. Stir constantly so the garlic does not burn. Note: If the garlic burns in the dish, it gives a bitter flavor to the whole thing and does not taste great. Add the sliced mushrooms and cook for an additional 5 minutes stirring constantly.  Add the spinach, wine and cook until the spinach is heated thoroughly and the wine is cooked off. Add 1 cup of grated Parmesan Cheese to the mixture, mix well. I used about 3/4 of the 1 lb pasta that I cooked. I felt that adding the whole 1 pound of pasta was too much. Mix the pasta in the filling.

In a casserole dish, even out the filling and sprinkle with the remaining Parmesan Cheese. Bake in a 350 degree oven for about 15 to 20 minutes until dish is thoroughly heated and the cheese is melted.

Tuna Burgers with Carrot-Ginger Slaw

This zesty Asian burger is a great way to add Tuna to your diet, it's simple to make and a great healthy alternative to Beef burgers.

Ingredients

• 4 Wheat Burger Buns

Tuna Patties

• 1 lb. White Tuna ( you can used white, flake tuna. Make sure to drain well)
• 2 tbsp. Extra Virgin Olive Oil
• 2 tbsp. Low Sodium Soy Sauce
• 1 tbsp. Lime Juice
• 1/4 cup Chopped Fresh Cilantro
• 1 tbsp. Grated Fresh Ginger
• Kosher Salt and Ground Black Pepper, to taste
• 1/4 cup Plain Bread Crumbs, or Panko

1.Add all ingredients in a food processor and process on low until all is mixed evenly.
2. Form into medium size patties, and let refrigerate for at least one hour before cooking.

In the mean time, while the burgers are chilling, prepare slaw.

Carrot-Ginger Slaw

• 1 small Carrot, roughly chopped
• 1 1/2inch piece Ginger, peeled
• 2 tbsp. Rice Wine Vinegar
• 1 tbsp. Toasted Sesame Oil
• 1 tbsp. Low Sodium Soy Sauce
• Pinch of sugar
• Kosher Salt and Ground Black Pepper, to taste
• 3 cups of Red Cabbage, chopped

3. Add chopped carrot and ginger to food processor and blend on high, add vinegar, sesame oil, soy sauce, sugar, and salt and pepper. Blend well on high.
4. In a medium size bowl, add prepared carrot-ginger sauce to the chopped red cabbage and toss to coat evenly. Cover and let refrigerate until you serve with dinner.

5. In a large saute pan, add 1 tbsp. EVOO and let oil heat on medium-high. Add chilled Tuna burgers and brown each side for about 5-7 minutes.

6. Toast Wheat burger buns, add cooked Tuna patties, then top with chilled Carrot-Ginger slaw.

Serves: 4
Prep Time: 20 minutes
Cook time: 15 minutes

Chocolate Banana Protein Shake

This delicious shake is perfect for Breakfast or post workout!

Ingredients

• 1 full, unpacked scoop of Whey Protein Powder (chocolate)
• 1 banana, sliced
• 1 cup Skim Milk
• 1/2 cup ice cubes

1. Add all ingredients together in a blender, pulse mixture on high until all the ice is crushed. Pour into a glass and enjoy!

Serves:1
Prep Time: 5 minutes

Chicken Caesar Wrap

This is an amazing wrap, that is not only super healthy but very inexpensive to make! Enjoy :)

Ingredients
Caesar Dressing:

• 3 tbsp. Lemon Juice
• 2 tbsp. Red Wine Vinegar
• 1 tsp. Olive Oil
• 2 tsp. Anchovy Paste
• 1 tsp. Black Pepper
• 1-1/2 tbsp. Minced Garlic
• 1-1/2 Worcestershire Sauce
• 1/4 cup fat-free Parmesan Cheese
• 6 oz. nonfat Ricotta Cheese
• 1 tbsp. nonfat Mayonnaise
• 1 tbsp. Balsamic Vinegar

1. Combine all ingredients in a blender or food processor and process until smooth.

• 12 oz. Chicken Breast, cooked and cut into 1/2 in. slices
• 5 Romaine Lettuce Leaves, sliced into 2 in strips
• 2 Roma tomatoes, diced
• 4 oz. fat free Parmesan cheese, grated
• 1 package of Mission, Garden Spinach Herb Tortillas

2. Spread Prepared Caesar Dressing on 1/2 of the Tortilla, add Romaine lettuce, chicken, tomatoes, and the cheese.
3. Roll tortilla into a tight wrap, with both sides folded inward, enjoy!

Serves 4
Prep time: 20 minutes