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Universal Marinade and Grilled or Roasted Meat and Vegetables

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Universal Marinade and Grilled or Roasted Meat and Vegetables

Nutrition Facts

Universal Marinade and Grilled or Roasted Meat and Vegetables
CaloriesCalories
190 Per Serving
ProteinProtein
27g Per Serving
FiberFiber
2g Per Serving
Cost Per ServingCost Per Serving
$3.26
×
Calories 190
Total Fat 6.5 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.0 g
Cholesterol 37 mg
Sodium 360 mg
Total Carbohydrate 5 g
Dietary Fiber 2 g
Sugars 3 g
Added Sugars 0 g
Protein 27 g

Dietary Exchanges
1 vegetable, 3 lean meat

Ingredients

Servings   4  

Marinades

  • 3 Tbsp. low-sodium soy sauce
  • 2 Tbsp. white or apple cider vinegar
  • 3 clove fresh garlic (minced) OR
  • 2 tsp. jarred, minced garlic
  • 1 Tbsp. fresh, grated ginger
  • 1 Tbsp. extra virgin olive oil

Roasted Meat

  • 4 (4 oz) flank or sirloin steaks, all visible fat discarded OR
  • 4 boneless, skinless chicken breasts (all visible fat discarded)

Roasted Vegetables

  • yellow squash cut into 1/4-inch-wide strips
  • portabella mushroom
  • 1 bunch green onions
  • bell pepper (any color), cut into 1/2-inch wedges
  • asparagus
  • eggplant (sliced into 1/8 inch discs)

Directions

Tip: Click on step to mark as complete.

If Grilling Meat or Vegetables

  1. Prepare grill to high-heat. Grill meat to desired doneness (5-10 minutes per side). Let meat rest for 10 minutes to let juices redistribute before serving.
  2. Grill vegetables, turning frequently until browned and crisp-tender (5-8 minutes).
  3. Serve meat with vegetables.

If Roasting Meat or Vegetables in Oven

  1. Mix and match 3-4 of the vegetables listed (whatever is in-season and/or on-sale) to make a total of about 4 cups.
  2. Pre-heat oven to 375 degrees. Place meat in 9x13 inch casserole dish. Cook for 20 minutes. Flip meat.
  3. Spread vegetables evenly across a cookie sheet. Bake in oven with meat for another 20 minutes.
  4. Remove meat from oven, let stand. Turn oven to low-broil and broil vegetables 3 minutes or until browned.

Tip: Go Vegetarian for a night and serve roasted vegetables over brown rice.
 

Nutrition Facts

Universal Marinade and Grilled or Roasted Meat and Vegetables
CaloriesCalories
190 Per Serving
ProteinProtein
27g Per Serving
FiberFiber
2g Per Serving
Cost Per ServingCost Per Serving
$3.26
×
Calories 190
Total Fat 6.5 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.0 g
Cholesterol 37 mg
Sodium 360 mg
Total Carbohydrate 5 g
Dietary Fiber 2 g
Sugars 3 g
Added Sugars 0 g
Protein 27 g

Dietary Exchanges
1 vegetable, 3 lean meat

Ingredients

Servings   4  

Marinades

  • 3 Tbsp. low-sodium soy sauce
  • 2 Tbsp. white or apple cider vinegar
  • 3 clove fresh garlic (minced) OR
  • 2 tsp. jarred, minced garlic
  • 1 Tbsp. fresh, grated ginger
  • 1 Tbsp. extra virgin olive oil

Roasted Meat

  • 4 (4 oz) flank or sirloin steaks, all visible fat discarded OR
  • 4 boneless, skinless chicken breasts (all visible fat discarded)

Roasted Vegetables

  • yellow squash cut into 1/4-inch-wide strips
  • portabella mushroom
  • 1 bunch green onions
  • bell pepper (any color), cut into 1/2-inch wedges
  • asparagus
  • eggplant (sliced into 1/8 inch discs)

Directions

Tip: Click on step to mark as complete.

If Grilling Meat or Vegetables

  1. Prepare grill to high-heat. Grill meat to desired doneness (5-10 minutes per side). Let meat rest for 10 minutes to let juices redistribute before serving.
  2. Grill vegetables, turning frequently until browned and crisp-tender (5-8 minutes).
  3. Serve meat with vegetables.

If Roasting Meat or Vegetables in Oven

  1. Mix and match 3-4 of the vegetables listed (whatever is in-season and/or on-sale) to make a total of about 4 cups.
  2. Pre-heat oven to 375 degrees. Place meat in 9x13 inch casserole dish. Cook for 20 minutes. Flip meat.
  3. Spread vegetables evenly across a cookie sheet. Bake in oven with meat for another 20 minutes.
  4. Remove meat from oven, let stand. Turn oven to low-broil and broil vegetables 3 minutes or until browned.

Tip: Go Vegetarian for a night and serve roasted vegetables over brown rice.
 

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