Photo: CookingLight.com

Grilled Sirloin Salad

I am a salad lover and I can guarantee you I will be trying out this recipe.  This one is easy to make low-carb…just leave out the corn! 

Recipe Courtesy of CookingLight.com

Yield
4 servings (serving size: 3 ounces steak and 3 cups salad)

Ingredients
1  tablespoon  chili powder
2  teaspoons  dried oregano
1  teaspoon  dried thyme
1/2  teaspoon  salt
1/2  teaspoon  onion powder
1/2  teaspoon  garlic powder
1/4  teaspoon  black pepper
1  pound  lean boneless sirloin steak, trimmed
8  cups  spring-blend salad greens
1 1/2  cups  red bell pepper strips
1  cup  vertically sliced red onion
1  tablespoon  chopped fresh parsley
1  tablespoon  red wine vinegar
1  teaspoon  olive oil
1  teaspoon  fresh lemon juice
1  (8 3/4-ounce) can whole-kernel corn, drained and rinsed

Preparation
Combine first 7 ingredients; rub over both sides of steak. Heat a nonstick grill pan over medium-high heat. Add steak; cook 5 minutes on each side or until desired degree of doneness. Cut the steak across grain into thin slices.

While steak cooks, combine salad greens and remaining ingredients in a large bowl; toss well to coat. Top with steak.

Nutritional Information
Calories:278 (28% from fat)
Fat:8.7g (sat 2.7g,mono 3.7g,poly 1g)
Protein:30.4g
Carbohydrate:22g
Fiber:6.1g
Cholesterol:76mg
Iron:6.1mg
Sodium:530mg
Calcium:106mg

Everyone that loses weight will inevitably hit a weight loss plateau as some time or another.  It is very difficult to maintain your motivation through a plateau so it is very important to minimize their impact and the duration. 

If you aren’t familiar with the weight loss plateau concept, the best way to describe it is a point where weight loss slows dramatically, stops, or you even gain a pound or two back.  You aren’t doing anything different…you’re eating the same foods and working out like you have to get to this point.

Why does this happen?  There can be a number of reasons so here are a few tips to bust through them and kick start your progress once again:

1.)  Re-calculate your BMR

In June, I wrote an article on how to determine your BMR.   As you drop weight your BMR changes.  If you determine your daily caloric needs based on your BMR and your activity level and have lost weight based on eliminating 500 to 1000 calories from that number, you will, at some point, have to re-analyze your BMR to determine a new calorie level. 

Mediterranean Grilled Chicken Kebabs

Another great summer-time grilled chicken recipe courtesy of CookingLight.com.

Yield
8 servings (serving size: 2 kebabs)

Ingredients
1  cup  Pomegranate-Orange Dressing, divided
2  pounds  skinless, boneless chicken thighs, trimmed and cut into bite-sized pieces
2  large oranges
1/4  teaspoon  salt
1/4  teaspoon  freshly ground black pepper
Cooking spray
1/4  cup  chopped fresh mint

Preparation
Combine 1/2 cup Pomegranate-Orange Dressing and chicken in a large zip-top plastic bag. Seal and marinate in refrigerator 30 minutes, turning bag occasionally.

Prepare grill to medium-high heat.

Cut each orange into 8 wedges; cut each wedge crosswise into 3 pieces.

Remove chicken from marinade; discard marinade. Thread chicken and orange pieces alternately onto each of 16 (10-inch) skewers. Sprinkle evenly with salt and pepper. Place kebabs on a grill rack coated with cooking spray; grill 5 minutes on each side or until chicken is done, basting occasionally with remaining 1/2 cup Pomegranate-Orange Dressing. Place kebabs on a platter; sprinkle with mint.

Nutritional Information
Calories:205 (35% from fat)
Fat:8g (sat 1.6g,mono 4.1g,poly 1.4g)
Protein:22.7g
Carbohydrate:9g
Fiber:0.7g
Cholesterol:94mg
Iron:1.6mg
Sodium:320mg
Calcium:35mg

Grilled Turkey Burger

A great fourth of July burger on the grill!  Using turkey rather than ground beef sheds about 200 calories.
Courtesy of Mayo Clinic staff
 
Serves 4
Ingredients
1 pound ground turkey breast
1/4 cup dried bread crumbs
1/4 cup chopped onion
2 tablespoons fresh parsley, chopped
1 1/2 tablespoons Worcestershire sauce
1 teaspoon Tabasco (hot) sauce
4 whole-grain buns
4 slices tomato
4 slices red onion
2 bibb lettuce leaves, halved
4 tablespoons ketchup

Directions
Combine the ground turkey breast, bread crumbs, chopped onion, parsley, Worcestershire sauce and hot sauce in a large bowl. Mix well. Divide turkey mixture into 4 equal portions and form into patties.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Grill burgers until nicely browned on both sides and heated through, about 7 minutes a side.  Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of ketchup.

Nutritional Analysis(per serving)
Serving size: 1 prepared burger including bun and toppings 
Calories 244
Cholesterol 59 mg
Protein 17 g
Sodium 340 mg
Carbohydrate 29 g
Fiber 4 g
Total fat 8 g
Potassium 324 mg
Saturated fat 2 g
Calcium 98 mg
Monounsaturated fat 2 g

Grilled Herb-Coated Chicken Breast

A great low cal, low carb recipe!  Serve over a bed of mixed greens for a great salad!

Yield
4 servings (serving size: 1 chicken breast half)

Ingredients
3/4  cup  Herbed Lemon-Buttermilk Dressing
4  (6-ounce) skinless, boneless chicken breast halves
1/2  teaspoon  salt
1/2  teaspoon  freshly ground black pepper
2  tablespoons  finely chopped fresh parsley
2  tablespoons  finely chopped fresh chives
1  teaspoon  canola oil
1  teaspoon  honey
Cooking spray

Preparation
Combine Herbed Lemon-Buttermilk Dressing and chicken in a large zip-top plastic bag. Seal and marinate in refrigerator 1 hour or up to 8 hours, turning bag occasionally.

Prepare grill to medium-high heat.

Remove chicken from marinade, and discard marinade. Sprinkle the chicken evenly with salt and black pepper. Combine fresh parsley, chives, canola oil, and honey, stirring well. Spoon herb mixture evenly over tops of chicken breast halves. Place chicken, herb side down, on grill rack coated with cooking spray; grill 8 minutes each side or until done.

Nutritional Information
Calories:222 (15% from fat)
Fat:3.8g (sat 0.7g,mono 1.4g,poly 1.2g)
Protein:40g
Carbohydrate:4.6g
Fiber:0.3g
Cholesterol:99mg
Iron:1.5mg
Sodium:540mg
Calcium:44mg