Fix-It and Enjoy-It! new Healthy Cookbook

I’ve been a fan of Phyllis Pellman Good's books since I discovered FIX-IT and FORGET-IT LIGHTLY: Healthy, Low-Fat Recipes for Your Slow Cooker. Not only are the recipes easy to make, but her book includes nutritional information, which comes in handy when trying to calculate Weight Watchers POINTS. It also recommends a crock pot size, which comes in very handy, too.

In her latest book, Fix-It And Enjoy-It Healthy Cookbook: 400 Great Stove-top and Oven Recipes, Phyllis worked with experts from the Mayo Clinic to find recipes that were tasty, easy to prepare and nutritious.

“I am delighted to have teamed up with Mayo Clinic, whose dietitians have analyzed all the recipes for their nutritional value,” she said. “Together, we’ve adapted the recipes to fit within Mayo Clinic's Healthy Weight Pyramid."

Each recipe includes prep time, cooking time, nutrient analysis, and number of Pyramid servings. Here’s a sample recipe.

Herb Marinated Steak 
by Linda E. Wilcox of Blythewood, SC

Makes 4 servings 
Prep. Time: 10 minutes Marinating Time: 6-8 hours
Cooking/Baking Time: 12-18 minutes Standing Time: 10 minutes

Ingredients:

• ¼ cup chopped onion
• 2 Tbsp. fresh parsley
• 2 Tbsp. balsamic vinegar
• 1 Tbsp. olive oil
• 2 tsp. Dijon-style mustard
• 1 clove garlic minced
• 1 Ib. London broil or chuck steak

Here’s tips from the Mayo Clinic in choosing lean beef cuts.

Directions:

1. Combine onion, parsley, vinegar, oil, mustard, and garlic in a bowl.
2. Place London broil or chuck steak in a sturdy plastic bag. Add onion mixture, spreading it on both sides of the meat. Close bag securely.
3. Place filled bag in a long dish in case of any leaks. Marinate in refrigerator 6-8 hours, or overnight. Turn it over at least once while marinating.
4. Pour off marinade. Place steak on rack in broiler pan so meat is about 5" from heat source. Broil about 6-8 minutes on each side for rare; 9 minutes on each side for medium.
5. When finished broiling, allow meat to stand for 10 minutes.
6. Then carve diagonally across the grain into thin slices.

Nutritional information per serving:
Calories 210, Kilojoules 879, Protein 23 g, Carbohydrates 4 g, Total Fat 10 g, Saturated Fat 3 g, Monounsaturated Fat 6 g, Polyunsaturated Fat 1 g, Cholesterol 64 mg, Sodium 132 mg, Fiber trace

Weight Watchers POINTS per serving: 5 POINTS

Tip: You can grill the steak, rather than broiling it.

Dietitian's tip: Marinating meat before grilling not only adds flavor but also reduces the chance that cancer-causing substances will form on the meat during grilling. Marinating also helps keep meat from burning and charring.

This Mama’s Tip: double the recipe and put half in freezer bags, label and freeze for when you’re too busy to prepare something healthy. Thaw in the refrigerator the night before since thawing may take a full day. As the meat and liquid thaws, the meat will be marinated. Grill or broil as directed.

Posted on February 18, 2009 in Cookbooks,Recipes,Weight Watchers and tagged as healthy recipes

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