Eating right doesn’t mean giving up meat and other favorite foods. What it really means is enjoying them in moderation, prepared in ways that don’t add excess calories or fat (but still qualify as tasty!). Follow other common-sense steps — such as getting exercise and plenty of sleep, avoiding stress and not smoking — and dishes like these fit right into a healthy lifestyle.
Greek-style Flank Steak with Tangy Yogurt Sauce
Marinade:
1/4 cup lemon juice
1 tablespoon olive oil
2 teaspoons fresh oregano, chopped (or 1 teaspoon dried)
1 tablespoon garlic, minced (2-3 cloves)
Salt and pepper, to taste
1 beef flank steak (12 oz.)
Yogurt Sauce:
1 cup cucumber, peeled, seeded and chopped
1 cup nonfat plain yogurt
2 tablespoons lemon juice
1 tablespoon fresh dill, chopped (or 1 1/2 teaspoons dried)
1 tablespoon garlic, minced (2-3 cloves)
1/2 teaspoon salt
To make marinade: In large bowl, combine lemon juice, olive oil, oregano, garlic, salt and pepper.
Lay steak in flat container with sides and pour marinade over steak. Marinate several hours, occasionally turning.
To make yogurt sauce: Combine cucumber, yogurt, lemon juice, dill, garlic and salt. Set yogurt sauce aside at least 15 minutes to blend flavors. Sauce can be prepared up to 1 hour in advance and refrigerated.
Grill, broil or pan fry steak over medium high heat about 5 minutes per side, or until internal temperature reaches 130 degrees for medium rare (140 for medium well). Let rest, covered, 5 minutes before slicing across grain. Serve with yogurt sauce. For a gyro, serve in pita bread with lettuce and tomato.
Baked Pork Chops with Apple Cranberry Sauce
Pork Chops:
4 boneless pork chops (about 3 oz. each)
Salt and pepper, to taste
1 orange, divided use
1/2 tablespoon olive oil
Sauce:
1/4 cup low-sodium chicken broth
1 medium apple, peeled and grated (about 1 cup)
1/2 cinnamon stick
1 bay leaf
1/2 cup dried cranberries
1/2 cup orange juice
Preheat oven to 350 degrees.
To prepare pork chops: Season pork chops with salt, pepper and zest of orange.
In large saute pan, heat olive oil over medium heat. Add pork chops and brown on both sides. Remove pork chops from pan, place on nonstick baking sheet and bake about 8 minutes or until internal temperature reaches 145 degrees. Remove from oven and cover to keep warm when done.
While pork cooks, add chicken broth to saute pan and stir to loosen brown bits from pork chopsco. Add grated apples, cinnamon stick and bay leaf and cook until apples begin to soften.
Add cranberries and orange juice. Bring to boil then lower heat to gentle simmer. Simmer about 10 minutes, or until cranberries are plump and apples are tender. Remove cinnamon stick and bay leaf.
Peel orange and cut into eight sections.
Serve one pork chop with 1/4 cup sauce and two orange segments.
Recipes adapted from the National Heart, Lung, and Blood Institute.
