Universal Marinade and Grilled or Roasted Meat and Vegetables
Calories190 Per Serving
Protein27g Per Serving
Fiber2g Per Serving
Cost Per Serving$3.26
|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|
|Total Carbohydrate||5 g|
|Dietary Fiber||2 g|
|Added Sugars||0 g|
3 lean meat, 1 vegetable
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
4 (4 oz) flank or sirloin steaks, all visible fat discardedOR
4 boneless, skinless chicken breasts (all visible fat discarded)
yellow squash cut into 1/4-inch-wide strips
1 bunch green onions
bell pepper (any color), cut into 1/2-inch wedges
eggplant (sliced into 1/8 inch discs)
If Grilling Meat or Vegetables
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.
Grill vegetables, turning frequently until browned and crisp-tender (5-8 minutes).
Serve meat with vegetables.
If Roasting Meat or Vegetables in Oven
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.
Pre-heat oven to 375 degrees. Place meat in 9x13 inch casserole dish. Cook for 20 minutes. Flip meat.
Spread vegetables evenly across a cookie sheet. Bake in oven with meat for another 20 minutes.
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.