Pepper Steak

Who doesn't love a simple meal on a busy Monday night?  Or any night for that matter.  I am all about easy, flavorful, and healthy.  Pepper Steak is always a favorite here (even though half of my group doesn't like green peppers).  I really think the secret is the sauce and the tang of the tomatoes.  Full of flavor, yet simple and easy to make.  If you have pepper fans in your house I would definitely add more.  Maybe a yellow or red or even both.

Pepper Steak

1-1/2 lbs Beef Sirloin Steak, trimmed and sliced thin

1/4 Cup Reduced Sodium Soy Sauce

2 TBS White Sugar

2 TBS Cornstarch

1 tsp Ground Ginger

2 tsp Sesame Oil

1 tsp Garlic, minced (or 2 cloves)

1 Pinch Red Pepper Flakes

1 Red Onion, diced into large chunks

1 Green Pepper, seeded and diced into large chunks

2 Tomatoes, seeded and diced into large chunks

• In a small bowl mix soy sauce, sugar, cornstarch, and ginger until fully combined
• Place steak and sauce in a resealable plastic and marinate for at least 4 hours 
• When ready heat oil in a large skillet and add steak with marinade, garlic and red pepper flakes
• Cook for about 5-7 minutes or until cooked through
• Then add onion and green pepper and cook for about 3-5 minutes or until onion begins to soften
• Turn off heat and add tomatoes
• Once warmed (about 1 minute) serve and enjoy!

You could serve this alone or on top of some steamed rice.  We served ours with some Asian Fried Rice and Wilted Spinach.  YUM!  

This makes about 6 servings and the nutritional value below is for one serving.  Notice how it is high in vitamin C, low in saturate fat, and no cholesterol!  Love yummy meals that are good for you!

Nutrition Facts

Serving Size 212 g

Amount Per Serving

Calories 220 Calories from Fat 56

% Daily Value*

Total Fat 6.2g 10%

Cholesterol 0mg 0%

Sodium 358mg 15%

Total Carbohydrates 12.2g 4%

Dietary Fiber 1.4g 5%

Sugars 7.1g

Protein 27.4g

Vitamin A 19% • Vitamin C 53% Calcium 1% • Iron 3%

Nutrition Grade B-

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Very low in saturated fat
• No cholesterol
• Very high in vitamin C

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Wilted Spinach

This is one way to get your kiddos to eat their veggies without even hiding them or sneaking them.  Wilted Spinach packs such flavor that I never have to fight to get my kids to eat it.  It's funny how they are picky about zucchini, peppers, broccoli, and just about anything else green; but sauteed spinach and they are asking for seconds.

The thing with wilted spinach is that it takes on just about any flavor very well.  Get creative and top with some grated parmesan cheese or juice a lemon over it.  You won't regret this dish and with all the nutrients and vitamins you will really be smiling!

Wilted Spinach
10-16 oz of Fresh Baby Spinach (I used what I had left, about 10 oz)
1 TBS Olive Oil
2 tsp Minced Garlic, or 2-3 cloves
salt and pepper to taste (even red pepper flakes would be good if you want a kick!)

• Heat oil in a skillet over medium heat
• Add garlic and cook for about 1 minute or until fragrant (if using red pepper flakes add it now too!)
• Add spinach, toss to coat, and cook for about 2-3 minutes until spinach is fully wilted
• Use a slotted spoon to serve 
• At this time you can add some lemon juice, butter, salt/pepper, or parmesan cheese to bump up the flavor a bit

The spinach really takes on the flavor of the garlic and there is just a really nice fresh zip to it!  If you haven't tried fresh wilted spinach I am urging you to give this a try.  It is nothing like canned or frozen and it takes literally no time to make.

This recipe yields about 4 servings and the nutritional information is for 1 serving.  Make sure you check out all the great health highlights of this side dish too!

Nutrition Facts

Serving Size 76 g

Amount Per Serving

Calories 48 Calories from Fat 33

% Daily Value*

Total Fat 3.7g 6%

Saturated Fat 0.5g 3%

Cholesterol 0mg 0%

Sodium 56mg 2%

Total Carbohydrates 3.0g 1%

Dietary Fiber 1.6g 6%

Protein 2.1g

Vitamin A 133% • Vitamin C 34% Calcium 7% • Iron 11%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• No cholesterol
• Low in sugar
• High in calcium
• High in dietary fiber
• Very high in iron
• Very high in manganese
• Very high in magnesium
• Very high in potassium
• High in riboflavin
• Very high in vitamin A
• High in vitamin B6
• Very high in vitamin C

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Asian Fried Rice with Peas and Onions

This is almost like a fried rice to me.  Except it is easier to prepare.  It has virtually all the flavors.  It just doesn't have the egg.  You could always add the egg if you want, but this would be a great alternative for people with an egg allergy or just looking to cut calories and fats.

I decided to use peas and onions because that is what I had on hand, but you could use mixed veggies or whatever you prefer.   I just wouldn't exceed 2 cups of veggies unless you increase the amount of rice and then of course you would have to increase the sauce too ;)  But this gives you a good base to build off from.

Asian Fried Rice with Peas and Onions
2 Cups Cooked Brown Rice
2 tsp Sesame Oil
1 tsp Minced Garlic, or 2 cloves
1 tsp Ground Ginger
1/4 Cup Diced Onion
2 Cups Frozen Peas
1/2 Cup Reduced Sodium Soy Sauce
Pinch of Red Pepper Flakes

• Heat the oil over medium heat in a large saute pan
• Add garlic, onion, ginger, and red pepper flakes and cook for about 2- minutes or until the mixture becomes fragrant 
• Add the frozen veggies and cook for about 2 minutes just to heat through
• Stir in the rice and soy sauce and cook until everything is combined and heated through

This makes about 6 servings and the nutritional value is for 1 serving.

Nutrition Facts

Serving Size 183 g

Amount Per Serving

Calories 181 Calories from Fat 23

% Daily Value*

Total Fat 2.5g 4%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 544mg 23%

Total Carbohydrates 33.5g 11%

Dietary Fiber 4.2g 17%

Sugars 2.9g

Protein 6.2g

Vitamin A 23% • Vitamin C 9% Calcium 3% • Iron 9%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in saturated fat
• No cholesterol
• Very high in manganese
• High in thiamin
• High in vitamin A

Bad points

• High in sodium