EATING HEALTHY
Grilled Beef with Basil Puree Over Tuscan Beans
Ingredients
1 teaspoon fresh lemon juice
1/4 cup extra virgin olive oil
1 1/2 cups loosely packed fresh basil leaves
3 garlic cloves
1 teaspoon salt
1 teaspoon freshly ground black pepper
Nonstick cooking spray
1 pound 1-1/2-inch-thick sirloin steak, cut into 4 portions
2 15.5-ounce cans white beans, rinsed and drained
1 cup grape tomatoes, halved
1 tablespoon finely chopped red onion
Nutrition facts per serving: 478 calories, 35g protein, 32g carbohydrate, 28g fat (7.5g saturated), 11g fiber
Directions
1. In a food processor, combine the lemon juice, olive oil, 1 cup of the basil leaves, 1 garlic clove, 1/2 teaspoon of the salt ,and 1/4 teaspoon of the black pepper. Puree until smooth; set aside.2. Heat a grill to medium high and mist with cooking spray. Halve one garlic clove and rub the steaks with its cut sides. Season meat with 1/4 teaspoon each of the salt and black pepper. Grill 5 to 6 minutes a side.
ngredients
12 ounces sea scallops, thawed if frozen
2 lemons
3 tablespoons olive oil
1 pound asparagus spears, trimmed and cut into 2-inch pieces
1 medium red onion, cut into wedges
Salt, to taste
Black pepper, to taste
2 to 3 fresh basil sprigs, including stems
2 tablespoons fresh basil leaves, cut into strips (optional
Nutrition facts per serving: 190 calories, 16g protein, 6g carbohydrate, 11g fat (1g saturated), 1g fiber
Pan-Seared Scallops with Lemon Vinaigrette
Directions
1. Rinse the scallops and pat dry. Set aside. 2. With a sharp knife, score one lemon lengthwise in four sections and remove the peel from each section. Scrape the white portion from the peel; discard. Cut the peel into very thin strips and set aside. Squeeze 2 tablespoons of juice from the lemon; reserve. 3. Heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add the asparagus and onion and cook for 2 to 3 minutes; season to taste with the salt and black pepper. Transfer to a serving platter and keep warm. 4. Combine the lemon peel, basil sprigs, and remaining 2 tablespoons of olive oil in the skillet. Cook for 1 minute or until heated through. Remove the lemon peel and basil sprigs with a slotted spoon, leaving the oil in the skillet; discard. 5. Cook the scallops in the hot oil for 3 to 5 minutes or until opaque, turning once. Stir in the reserved lemon juice. Season to taste with salt and black pepper. 6. Place the scallops over the asparagus mixture. Cut the remaining lemon into wedges. Garnish the scallops with the wedges and, if desired, the fresh basil.