By Kelly Keltner, naturallynourishedkid.com
Asian Grilled Steak
Dinner: serve with brown rice and pan blistered snow peas.
Leftovers for Lunch: serve atop a salad with mandarin oranges, shredded carrots and sweet bell peppers.
½ cup tamari
½ cup orange juice
½ cup olive oil
½ cup chopped green onions
¼ cup crushed fresh ginger
¼ cup chopped garlic
1 tablespoon five spice powder
1 tablespoon chili garlic sauce (optional- increase amount for more heat)
½ tsp toasted sesame seeds
2 lbs flank steak
Whisk together tamari, juice, oil, green onions, ginger, garlic, five spice powder and chili garlic sauce in a small bowl.
Place steak in a large glass dish and pour the marinade over the steak. Refrigerate for 4-8 hours, turning halfway through.
Remove the steak and discard the marinade.
Grill steak on high heat for 3-5 minutes on each side.
Let rest for 5 minutes. Slice and serve. Garnish with toasted sesame seeds.
For snow peas: Wash and trim 4 cups of snow peas. Dry well with a paper towel. Heat a sauté pan on med-high heat. Add ½ tabs of cooking oil. Add snow peas and season with salt and pepper. Let sit for a couple of minutes. Give the pan a good shake and let sit for another couple of minutes. Continue to cook peas until they are blistered and soft, but still green and crunchy, about 8 minutes. Turn off the heat and squeeze lemon juice over the peas and give the pan another shake. Serve hot.
Italian Meatballs with Tomato Sauce
Dinner: serve with spiralized zoodles (zucchini noodles) and top with fresh basil and chili flakes.
Leftovers for Lunch: serve with simple blanched steamed greens such as tender broccoli.
For the sauce:
1 cup finely chopped onion
½ cup chopped green pepper
3 cloves garlic, minced
1 tbs olive oil
2 14.5-oz cans diced tomatoes, undrained
1 6-oz can tomato paste
2 tbs fresh parsley
1 tsp dried basil
1 tsp dried oregano
½ tsp marjoram
1 tsp sugar
For the meatballs:
1 large egg
¾ cup Italian seasoned bread crumbs
¼ cup finely chopped onion
2 tbs finely chopped green pepper
1/4 tsp salt
12 oz ground beef
Heat olive oil in a heavy pot over medium heat. Sauté onions, pepper and garlic until soft.
Stir in diced tomatoes, tomato paste, 1/3 cup water, parsley, herbs, sugar, ½ tsp salt and ¼ tsp black pepper.
Bring sauce to boil. Reduce heat and simmer, covered, for 30 minutes.
Uncover and simmer for 10 minutes. Taste and adjust seasonings.
While sauce simmers, preheat oven to 350 degrees Fahrenheit.
Combine all ingredients for the meatballs in a large bowl and mix well.
Shape mixture into 20-24 meatballs.
Arrange meatballs on a baking pan and bake for about 20 minutes or until internal temperature reaches 160 degrees Fahrenheit.
Stir meatballs into sauce. Serve over raw spiralized zucchini noodles. Garnish with fresh basil and chili flakes.
Mustard Grilled Chicken Breasts
Dinner: serve with roasted rainbow carrots and wilted garlic baby spinach.
Leftovers for Lunch: make a wrap with sprouted whole grain tortilla and sautéed peppers and onions.
2/3 cup chili powder
½ cup sugar
4 tbs salt
4 tbs onion powder
4 tbs garlic powder
1 tsp cayenne pepper
6 chicken breasts
¼ cup yellow mustard
Combine the first 6 ingredients in a small bowl and mix well. This rub can be stored for several months in a cool and dry place.
Brush chicken breasts with mustard and sprinkle rub on top. Repeat on the other side.
Grill chicken until internal temperature reaches 165 degrees Fahrenheit.
For roasted rainbow carrots: chop 5-8 carrots at a diagonal. Place carrots in a mixing bowl and toss with olive oil, salt and pepper. Place carrots on a baking pan. Roast in the oven for 20 minutes at 400 degrees Fahrenheit, turning halfway through. Remove and garnish with fresh parsley.
For garlic wilted baby spinach: Heat a sauté pan over medium heat. Add olive oil. Sauté 6 cups of baby spinach until just wilted. Turn off heat and stir in minced garlic and season with salt and pepper and a squeeze of lemon juice.