Beef Patties with Blue Cheese and Veggies
Try this budget friendly recipe, so healthy and tasty!
Recipe from "Diabetic Cooking" magazine
1 lb 95% Lean ground beef
2 T Steak sauce
1/2 tsp Salt, divided
1/4 c Crumbled blue cheese, divided
1 tsp Olive oil
8 oz (About 1 1/2 cups) yellow squash, cut in half lengthwise, then crosswise into 1/2-inch slices
1 Medium onion, cut into 8 wedges
1/2 c Finely chopped fresh parsley
Combine beef, steak sauce and 1/4 tsp salt in small bowl; mix well. Shape into 4 patties. Spray large skillet with nonstick cooking spray; heat over medium-high heat. Cook patties 4 minutes. Reduce heat to medium,. turn patties; cook 3-4 minutes longer or until no longer pink in center and internal temperature of 160 degrees F is reached. Remove from skillet to plate. Sprinkle each patty with 1 T blue cheese, cover with foil to keep warm. Add oil to same skillet. Add squash and onion; cook and stir 5-6 minutes over medium-high heat or until edges of vegetables begin to brown. Sprinkle with remaining salt. Spoon vegetables over beef; sprinkle evenly with parsley.
Serves 4. Per serving (1 patty with 1/2 cup vegetables and 1 T blue cheese): 219 calories, 9 g fat, 4 g saturated fat, 72 mg cholesterol, 576 mg sodium, 6 g carbohydrate, 1 g fiber, 27 g protein.
Lemon Pepper Tilapia
Easy, light and delicious!
1 Lemon, cut in half
1 T Extra virgin olive oil
1 lb Tilapia fillets, rinsed
2 tsp Sodium free lemon pepper
Juice one half of lemon and cut the other half in slices; set aside. In a large skillet, heat oil over medium high heat. Pat fish dry with paper towels. Sprinkle fish with seasoning. Place fish and lemon slices in skillet. Sauté 3-4 minutes. Carefully turn fish and lemon slices over; sprinkle with lemon juice and continue sautéing 3-4 minutes or until fish flakes easily with a fork (about 10 minutes per inch of thickness).
Serves 4. Per serving: 143 calories, 7 g fat, .5 g saturated fat, 0 mg cholesterol, 55 mg sodium, 4 g carbohydrate, 1 g fiber, 19 g protein.
Recipe is from "A Season of Fresh Seafood", a supervalu publication