Thursday, October 9, 2014

Easy, Fast & Healthy Recipes

steak and vegetable braciole

Steak and Vegetable Braciole

Prep Time: 25 mins
Servings: 6


1/2 cup                      shredded carrot (1 medium)
1/3 cup                      chopped zucchini
1/3 cup                      chopped red or green sweet pepper
1/4 cup sliced             green onions (2)
2 tablespoons             grated Parmesan cheese
1 tablespoon               snipped fresh parsley
1 clove                       garlic, minced
1/4 teaspoon              ground black pepper
6                               tenderized beef round steaks (about 2 pounds total)*
2 cups                       purchased marinara sauce
                                 hot cooked pasta (optional)


For filling:

In a small bowl, combine carrot, zucchini, sweet pepper, green onions, cheese, parsley, garlic, and black pepper. Spoon 1/4 cup of the filling onto each piece of meat. ROLL UP meat around the filling; secure with clean kitchen string or wooden toothpicks.
Place meat rolls in a 3 1/2- or 4-quart slow cooker. Pour marinara sauce over meat rolls.
Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.
Remove and discard string or toothpicks. If desired, serve meat rolls and marinara sauce over hot cooked pasta.

  • * If you can't find tenderized round steak, ask a butcher to tenderize 2 pounds boneless beef round steak and cut it into six pieces. Or cut 2 pounds boneless beef round steak into six serving-size pieces; place each piece of steak between two pieces of plastic wrap. Using a meat mallet, pound steak pieces to 1/4 to 1/2 inch thick.
nutrition information
Per Serving: cal. (kcal) 261, Fat, total (g) 9, chol. (mg) 73, sat. fat (g) 3, carb. (g) 7, fiber (g) 2, pro. (g) 36, sodium (mg) 523, Percent Daily Values are based on a 2,000 CALORIE DIET

rainbow rotini
Multicolor pasta is mixed with chicken, beans, and vegetables to make this quick complete meal

Rainbow Rotini

Servings: 4
Prep Time: 10 mins


6   ounces 

dried multicolor rotini

12 ounces                         skinless, boneless chicken breats
1 tablespoon                     olive oil
1/2 cup                              finely chopped onion
1                                       clove garlic, minced
1 15 ounce can                 no salt-added cannelloni beans, drained
1/2 cup                              low sodium chicken broth
2                                       plum tomatoes, chopped
1 tablespoon                    Italian (flat-leaf) parsley
1/4 teaspoon                    salt 
1/8 teaspoon                    pepper

Cook pasta according to package directions; drain. Meanwhile, saute chicken in olive oil in a large skillet over medium heat for 12 minutes or until done, turning once halfway through. Cut into small pieces and set aside.

2.     Add onion and garlic to skillet, stirring for about 4 minutes or until tender. Mix in chicken and  remaining ingredients; heat through. Remove from stove and gently stir in pasta.

NUTRITION information
Per Serving: cal. (kcal) 381, FAT, total (g) 7, chol. (mg) 54, sat. fat (g) 1, carb. (g) 49, Monosaturated fat (g) 3, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 6, sugar (g) 4, pro. (g) 29, vit. A (IU) 578.67, vit. C (mg) 11.77, Thiamin (mg) 0.97, Riboflavin (mg) 0.38, Niacin (mg) 12.3, Pyridoxine (Vit. B6) (mg) 0.78, Folate (µg) 117.97, Cobalamin (Vit. B12) (µg) 0.17, sodium (mg) 290, Potassium (mg) 770, calcium (mg) 57, iron (mg) 3.41, Percent Daily Values are based on a 2,000 calorie DIET

This post was adapted from


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