Category Archives: Recipes

Fresh Feast – Farmer’s Market Beef, Veggie & Brown Rice Salad

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jennifer fisher - thefitfork.com - farmers market beef veggie saladIn the excitement of debuting the Beef. It’s What’s For Dinner ad, I forgot to add one of my favorite beef dishes to my Top 10 List of Beef Recipes.  Boasting colorful veggies, lots of good lean beef protein, and whole grains, the Farmer’s Market Beef Vegetable & Brown Rice Salad is a repeat winner and a real beauty on the table. One serving has 36 grams of protein and just 6 grams of carbs. Make a big batch for dinner and then pack the leftovers in a to-go container for a sustaining snack on a busy work day or a muscle-making mini-meal after a tough workout. It’s even perfect to pack for just lounging around by the pool or on a summer picnic. In case you’re wondering, this photo shows a triple batch of the recipe. I was hungry.

Brown rice is considered a whole grain since it still has the hull. That also means it’s high in fiber and, as far as carbs go, releases sugar slowly into the body. In fact, studies show that those who eat just one half cup of brown rice daily reduce their risks of developing diabetes by 60 percent. Conversely, those who consume white rice regularly increase their chances of developing diabetes more than 100 fold. But, if you still don’t do rice in your diet, never fear! Just take that right out of the recipe, the salad still tastes great.

Farmer’s Market Beef Vegetable & Brown Rice Salad

  • 1 beef top round steak, cut 3/4 inch thick (about 1 pound)
  • 1 teaspoon olive oil
  • 2 cups asparagus pieces (2-inch pieces)
  • 1 medium yellow squash, cut lengthwise in half, then crosswise into 1/4-inch thick slices
  • 3 cups hot cooked brown rice
  • 1 cup diced, seeded tomatoes
  • 1 cup canned garbanzo beans, rinsed, drained
  • 1/4 cup fresh basil, thinly sliced
  • 1/2 teaspoon salt

Marinade:

  • 1/4 cup olive oil
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon minced garlic
  • 1 tablespoon honey
  • 2 teaspoons fresh thyme, chopped
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper

Combine marinade ingredients in small bowl. Place beef steak and 1/4 cup marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight. Reserve remaining marinade in refrigerator for dressing.

Remove steak from marinade; discard marinade. Place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 12 to 13 minutes for medium rare (145°F) doneness, turning once. Remove; keep warm.

Heat oil in large nonstick skillet over medium-high heat until hot. Add asparagus and squash; cook and stir 7 to 8 minutes or until tender. Toss with rice, tomatoes, beans, basil, salt and reserved marinade in large bowl.

Carve steak into thin slices. Serve over rice salad. Serves 4.

Nutrition information per serving: 514 calories; 15 g fat (3 g saturated fat; 8 g monounsaturated fat); 61 mg cholesterol; 593 mg sodium; 6 g carbohydrate; 7.3 g fiber; 36 g protein; 8.6 mg niacin; 1.1 mg vitamin B6; 1.5 mcg vitamin B12; 5.9 mg iron; 50.8 mcg selenium; 7 mg zinc.

This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.
From The Healthy Beef Cookbook, published by John Wiley & Sons

Look Who’s Making Beef For Dinner! My Magazine Ad + Recipes

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jennifer fisher beef thefitfork mediumHuh? What? No way!  Yes, that’s me! I’m excited (and honored) to announce that I am being featured in the BEEF. It’s What’s for Dinner national ad campaign. The print ads will appear in the June issue of Saveur, the July issues of Self and US Weekly, August issue of Parents and Kraft Food & Family and the September issues of Everyday with Rachel Ray.

If you’ve read this blog more than once, you’ve probably noticed that I have a thing for beef.  I’ve said it before and I’ll say it again, there are 29 lean cuts of beef that provide not just quality protein but also loads of iron, zinc, B vitamins and other nutrients that are vital to sports performance and recovery . . . and just wholesome family eating in general.

What are my favorite lean cuts of beef? Personally, I love tenderloin (natch), tri-tip and top sirloin and I feel completely confident serving my family the flat center cut of brisket and 90% lean ground beef. In honor of the big reveal, I’m listing my top 10 favorite beef recipes that I’ve posted in the past.

 Bonus recipe for my fellow burger lovers:

I-heart-beef

Thanks to:

 

Turn Over a New Leaf! Asian Turkey & Cashew Lettuce Wraps (Recipe)

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jennifer fisher - thefitfork.com - turkey cashew lettuce wrapsInspired by last week’s yummy Asian Lettuce Wrap dinner kit from Greeling.com, I did a redo with store-bought ingredients and my own interpretation of the recipe. I have to admit, I had become a bit pampered with pre-prepped fresh food just waiting to be whipped up into a healthy recipe; it was a total bummer to mince my own garlic and chop my own onions. Note to self; on busy weeknights, always make sure that my box of organic, locally-sourced produce and kitchen kits are scheduled to arrive in time to meet my cravings!

I know Asian Lettuce Wraps have been on the low-carb scene for a while. Hello, have you been to P.F. Changs in the last decade? But there is a good reason why this higher-protein meal has been hanging around so long at my house too. It’s quick to make, filling, fresh and . . . . drumroll . . . even my kids will eat it! My Asian Turkey & Cashew Lettuce Wrap is a crowd-pleaser, but don’t be tied down to a single recipe. Say buh-bye to buns and bread; you can wrap almost anything in lettuce — a scrambled egg with salsa, tomatoes and tuna salad, or sliced beef skirt steak and guacamole.

Asian Turkey & Cashew Lettuce Wrap Recipe

  • ½ cup raw cashews
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 pound ground turkey breast
  • ½ cup chopped red onion
  • 1 cup shredded carrots
  • ½ cup chopped green onions (bulbs & tops)
  • 1/2 cup low-sodium chicken broth
  • 2 tablespoons hoisin sauce
  • 2 tablespoons teriyaki sauce
  • 1 teaspoon Sriracha sauce (more or less to taste
  • 24 large Boston or butter lettuce leaves, rinsed and dried

Heat large skillet over medium-high heat. Toast cashews until lightly browned, stirring occasionally. Remove cashews from pan, set aside.

Heat up olive oil in the same skillet. Add garlic and sauté for 1 – 2 minutes, or until fragrant. Add in ground turkey breast and stir constantly, crumbling up, until cooked through, approximately 8 minutes. Stir in red onions and sauté for 2 -3 minutes or until softened, but not soggy.  Add in carrots and green onions, and sauté for an additional 1 minute, until heated through

Add chicken broth, hoisin sauce, teriyaki sauce, and Sriracha sauce to skillet. Cook, stirring frequently, for another 2 minutes until mixture heated and sauce cooked down a bit.

Nestle two lettuce leaves together and spoon in mound of turkey mixture. Sprinkle with cashews. Repeat for remaining ingredients.

Serves 4 (3 per serving)

Superfoodie: Kicked-up Cashew Orange Kale Recipe

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jennifer fisher - thefitfork.com - cashew orange kaleAll signs in the vast expanse of the veggie world seemed to indicate that I should make some kale for dinner tonight. Not only did I have a huge bundle of locally-sourced kale in the produce bin courtesy of the organic delivery service Greeling.com, but every magazine I’ve opened for the last few days has been abuzz about this looser-leafed cousin to cabbage. It is a “superfood,’ after all. Convinced to put some green in this running machine, I whipped up a spicy-sweet side of kale using an orange and Sriracha sauce. Try it, you’ll like it!

Kicked-up Cashew Orange Kale Recipe

  • 1 tablespoon olive oil
  • 1 teaspoon minced garlic
  • 2 teaspoons minced ginger
  • 8 cups chopped kale
  • 1/3 cup white wine
  • 1/3 cup fresh orange juice
  • 1 tablespoon Sriracha sauce (more or less to taste)
  • 1 tablespoon fresh orange zest
  • 2 ounces cashews (I used cayenne spiced cashews)

Add olive oil to large skillet; bring heat to medium-high. Add garlic and ginger and sauté for approximately 1 minute, or until fragrant. Add kale and sauté for 2 to 3 minutes; add wine, orange juice and Sriracha sauce. Stir well to combine.

Add lid to skillet and let kale steam for 3 – 4 minutes, until softened. Remove lid and continue to cook, stirring as needed, until most of the liquid has cooked off. Remove from heat. Sprinkle with orange zest and cashews.

Serves 2.

all hail the kale

So Why Kale?

And there are many nutritional reasons to exclaim “all hail the kale.” This dark leafy green veggie is high in beta carotene, vitamin K, vitamin C, and also has loads of iron and more calcium than a serving of milk. Kale boasts anti-cancer properties thanks to a chemical called sulforaphane. Another chemical found in kale, indole-3-carbinol, is said to encourage DNA repair in cells. Kale has also been shown to lower cholesterol levels and decrease the absorption of dietary fat.  And, all this for 36 calories per cup!

Steaming, braising, microwaving, and stir-frying are all good ways to cook kale; however, boiling this veggie can decrease some of its beneficial properties. Check out these fabulous-looking, creative ways to cook kale brought to you from some of my fellow healthy food-loving Fitfluential.com ambassadors:

Heather at fortheloveofkale.com has an awesomely unusual kale recipe she’s calling Sexy Salad of the Moment – you’ll have to click to find out what gives it so much appeal!

Laura at sprint2thetable.com threw together a lot of yummy stuff in a pot and is calling it White Bean, Butternut and Kale Soup.  Here in Austin, we’re having a weird April cold front, so I’m making this nutrient-rich and warming meal tomorrow night.

Cat at breakfasttobed.com has me motivated to prepare her make-ahead salad. Massaged Kale and Wheatberry Salad with Feta. It’s true that kale salads are so much tenderer when pampered with an olive oil massage.

 

 

Dinner on My Doorstep! Greek Beef & Kale Stuffed Portabella Mushrooms

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jennifer fisher - thefitfork.com - greek beef kale stuffed portabellasSome of the best food I’ve ever eaten has been in Greece. A trip back in 1996 to run the Athens Marathon and explore the area afterward brought back a rush of fond foodie memories so fresh I instinctively want to undo the top button of my jeans.  Ahh, seared into my mind forever is the smell of succulent rosemary chicken roasting all day, the drama of feta cheese flambéed tableside, and the never-tiring taste of authentic Greek salads boasting the ripest, most aromatic tomatoes, peppers and olives plucked straight from the country’s sun-kissed groves and gardens.

Unfortunately, I’m not moving to the Greek countryside anytime soon and I just don’t have my act together enough to tend to my never-ending family obligations while taking care of a backyard garden.  So, I decided to check out Greenling.com, a home delivery service in Texas that brings the freshest local and sustainably grown produce to my doorstep. With just a few clicks on the computer, I ordered the “Local Box” that features a signature selection of in-season fruits and veggies plucked from the fertile and chemical-free soil of area farmers. The selections change weekly, so it’s always a fun surprise (although you can always see box contents a week ahead of time to start menu planning or cancel). jennifer fisher - thefitfork.com - local box

This week’s local box was bountiful. I received arugula, spring lettuce mix, kale, fennel, oranges, grapefruit, baby carrots, and turnips along with a potted live thyme plant. I have absolutely no idea what to do with turnips (you could say I just fell off the truck). Thankfully, they sent along a sheet of recipe ideas to get me started.

I also ordered a few meal kits that have all the ingredients portioned, prepped and ready to go. What a lifesaver for those super-busy nights when we might be tempted to order a pizza. Last night I used the “Greek Stuffed Portabellas with Greens” kit to make a very easy, healthy and satisfying supper.  Of course, if you know me, I don’t like to follow the rules when it comes to cooking and added my own creative touches (mainly beef) to this convenient meal kit.  Here’s my version, you can order the kit or start from scratch; either way it’s a delicious meal that be easily kept vegetarian.

If you’d like to try Greenling.com and save 10% in the process, just follow this discount referral link.

Greek Beef & Kale Stuffed Portabella Mushroom Recipe

  • 4 teaspoons olive oil (divided)
  • 1/3 cup diced red onion
  • ½ lb ground sirloin
  • ½ teaspoon sea salt
  • ¼ cup crumbled feta cheese
  • ¼ cup chopped green onions
  • 2 cloves garlic, minced
  • 3 cups chopped kale
  • 1/3 cup parmesan cheese
  • 2 large portabella caps, stemmed and washed
  • Optional: bed of spring mix

jennifer fisher - thefitfork.com - mushrooms ready for oven

Preheat oven to 400F degrees.

In medium skillet, heat olive oil over medium heat. Sauté red onions until beginning to soften, about 2 minutes.  Remove onions and set aside.

In same skillet, cook ground sirloin over medium heat. Remove from heat and drain off any excess fat and liquid.

Add back in red onions. Add green onions and feta cheese to the meat; stir until combined.

Gently rub olive oil (approximately 1 teaspoon between the two) on the tops of portabella mushroom caps. Place on baking sheet, tops down.

Top mushroom caps with the beef mixture, pressing down slightly.

Bake at 400 F degrees for approximately 15 – 20 minutes, until mushrooms are softening and cheese is browning.

Meanwhile, add 1 tablespoon of olive oil to skillet and add garlic, cook for one minute until fragrant.

Add chopped kale to skillet and cook over medium heat until wilted but still green, approximately 5 minutes. Stir frequently. To speed the process, add a tablespoon or two of water and cover skillet with a lid.

Remove mushrooms from oven and top with sautéed kale. Add parmesan cheese over this and return to oven for 5 minutes, until browned.

greek beef and kale portabella nutrition