Teriyaki flank steak

Probably the tastiest steak dish we have had in ages, the teriyaki flank steak is DELICIOUS!

1 pound flank steak (1/2 inch thick)
1/4 cup honey
1/4 reduced sodium soy sauce
1 tsp ginger
1 teaspoon sesame oil
1 clove garlic
1/4 tsp salt
1/4 tsp pepper
vegetable cooking spray


Directions:

Place flank steak in large plastic bag.

Combine honey and next 6 ingredients.

Pour marinade over steak seal bag securely, turn to coat steak.


While grill heats remove steak from marinade. Pour marinade in pot, bring to boil and set aside.


Place steak on grill, cook 5-6 minutes on each side.

Turkey & Black Bean Chili

One of our favorite recipes is the turkey and black bean chili. Not only does it fill you up but it is very tasty! Enjoy!!

2 tsp.ex. virgin olive oil
1 onion chopped
1 green pepper seeded and chopped
4 garlic cloves minced
3/4 pound ground turkey
1 15oz can black beans rinsed and drained
1 14oz. can diced tomatoes

*1 tbs. chili powder
*2 tsp. cumin
*1 tsp. dried oregano
*1/2 tsp. salt

1/2 shedded cheese fat free sharp cheddar
1/4 cup fat free sour cream
1/4 c sliced scallions

Heat oil in large non-stick saucepan over medium-high heat. Add the onion, bell pepper, and garlic; cook, stirring occasionally until softened about 5 minutes. Add the turkey and cook, breaking it apart with a wooden spoon, until no longer pink. stir in beans, tomatoes, chili powder, cumin, oregano, and salt; bring to a boil. Reduce the heat and simmer, covered, until the vegetables are very tender, about 30 minutes. Serve with cheese, sour cream, and scallions.

Per serving: (1 cup with 2 tablespoons cheese, 1 tablespoon sour cream, scallions) 242 cal, 4 g fat, 1 sat fat, 0 trans fat, 30 mg chol, 767 mg sod, 25 g carbs, 8g fiber, 27 g protein

WW POINTS: 4

Weight Watchers Pure Comfort Cookbook

Salmon with Roasted Cherry Tomatoes

Hi everyone...sorry we haven't posted in a long time, but we are going to change that! :)



Ingredients

2 cups cherry tomatoes
1 1/2 teaspoons chopped fresh thyme
1 teaspoon olive oil
1/4 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, minced
Cooking Spray
2 (6 ounce) salmon fillets (about 1 inch thick)
2 tablespoons fresh lemon juice

How to make it:

Preheat oven to 400 F

Combine first 6 ingredients in a jelly roll pan coated with cooking spray; toss to coat tomatoes. Bake at 400 F for 15 minutes. Add fish to pan. Bake an additional 10 minutes or until fish flakes easily when tested with a fork. Serve the tomato mixture over fish. Drizzle with lemon juice.

Have some spinach and potatoes with it as a side dish!



Yield:

2 servings (serving size: 1 fillet and 1/2 cup tomato mixture)

Calories: 265 (43% from fat); Fat 12.6g (sat 2.7g, mono 6g, poly 2.8g); Protein: 28.7g; Cholesterol: 65mg; Calcium: 37mg; Sodium: 368mg; Fiber: 1.8g; Iron: 1.2mg; Carbohydrate: 9.6g