Author Archives: Anne-Marie Nichols

About Anne-Marie Nichols

Anne-Marie Nichols is a Social Media Consultant and Healthy Food & Lifestyle Blogger who helps busy moms and their families with healthy recipes and lifestyle tips.

Grilled Flatiron Steak Salad with Yogurt Dressing

Grilled Flatiron Steak Salad with Yogurt Dressing at This Mama Cooks! On a Diet

I love grilling year-round no matter what the weather. Lately, one of my favorite things to grill up are flatiron steaks. (Also called flank steak or top blade steak.) Since I’m trying to eat smart after an indulgent holiday season, I thought I’d create a recipe that combined flatiron steak with a wholesome salad filled with vegetables, and a homemade yogurt dressing.

And since I’m a big believer in real ingredients, I made my marinade with Kraft’s recently revamped line line of barbecue sauces. Kraft Barbecue Sauces feature high-quality ingredients like tomatoes, sweet molasses, cider vinegar and cane sugar – and no high fructose corn syrup! (They use cane sugar instead, just like you would if you made barbecue sauce from scratch.) I was excited to learn this, because while I loved Kraft’s reasonable prices, I didn’t like the HFCS and would buy brands that were three to four times the price just to avoid it.

Kraft Barbecue Sauce is sold at retailers nationwide at a suggested retail price of $1.99 per 18-ounce bottle and is available in eight varieties: Original, Hickory Smoke, Sweet Honey, Mesquite Smoke, Sweet Brown Sugar, Sweet & Spicy, Spicy Honey, and Thick & Spicy. (Select flavors are also available in 28, 40, and 82.5-ounce varieties.) I’ve tried Kraft Original and Sweet Honey and they are delicious and just as good as the expensive barbecue sauces I’ve been buying. I’m impressed!

Looking for a romantic recipe for Valentine's Day? Try this Grilled Flatiron Steak Salad with Yogurt Dressing from This Mama Cooks! On a Diet

Win an Evergriller Grill ‘N’ Flip Mitt and a year’s supply of Kraft Barbecue Sauce!

Are you an “Evergriller”? According to Kraft, that’s who loves to endures the outdoor elements when they grill year-round. They strive to get the perfect char on their meat and take their saucing seriously. (Or maybe they’re just like me and love the TASTE of grilled food with a passion and will do anything to be able to eat it year-round!)

To celebrate the new Kraft Barbecue Sauces, they’ve created custom, over-the-top grilling innovations to help America's well-known grilling gurus, “Evergrillers,” endure those year-round outdoor elements. So they’ve developed the Evergriller Grill 'N' Flip Mitt to help these barbecue lovers fire up the grill no matter the weather conditions.

Trying out the Evergriller Grill 'N' Flip Mitt on a windy day!

The Evergriller Grill 'N' Flip Mitt is a specially designed, fire-resistant grilling glove that protects the griller's hands from both the heat of the grill and the chill of the outdoors during winter grilling season. The unique design of the top insert can hold many grill tools, making it easy to flip, stab, and baste with ease and precision. I had a lot of fun using it when I was grilling up my Flatiron Steak Salad.

You can enter for a chance to win an Evergriller Grill ‘N’ Flip Mitt of you own and a year’s supply of Kraft Barbecue Sauce at until January 30. The winner will be randomly selected at the close of the giveaway.

Tenderizing the steak

Grilled Flatiron Steak Salad with Yogurt Dressing. Get the recipe at This Mama Cooks! On a Diet

While the marinate does a good job on its own, I highly recommend using a blade meat tenderizer tool. This tool pierces the flank steak all over, helping it to absorb the marinade better. I have a Jaccard Supertendermatic 48-Blade Tenderizer and highly recommend that you buy yourself one, too. It also prevents cheaper cuts of meat from shrinking and curling up.

You’ll want to marinade the steak overnight to up to 24 hours before grilling, so plan accordingly!

Notes on putting the Grilled Flatiron Steak Salad and Yogurt Dressing meal together

You can make this salad with just-off-the-grill steak. Or you can grill the steak and let it cool to room temperature – or even refrigerate it – and then carve it up. I love steak salad both warm, room temperature and cold, so I’ll let you decide how you want to do the steps of grilling, salad preparation, and dressing preparation.

Perfect for Sunday brunch! Get the recipe for Grilled Flatiron Steak Salad with Yogurt Dressing from This Mama Cooks! On a Diet

For example, you can make the salads and dressing ahead of time. Since you’re going to use extra marinade in the dressing, make up a small batch of extra marinade, reduce it over the stove, cool it down in the refrigerator, and then make your dressing before you grill. (Make sure to boil the heck out of any marinade you've used on raw meat. You want to kill any germs! If you don't feel it's safe, make an extra half batch to use for the dressing.)

Then later on just before mealtime, do the grilling, and so you’ll have a warm steak salad. Or grill the flatiron steak and make the dressing the evening before, and put it all together for a Sunday brunch. You can serve it with the dressing on it or on the side. (I like it on the side myself!)

If you’re making this for a romantic meal for Valentine’s Day, you may want to all the prep ahead of time and do the grilling last minute. Since this recipe is for four people, any leftovers can be made into sandwich wraps for the next day’s lunch!

This recipe is very flexible, so have fun with it!

Grilled Flatiron Steak Salad with Yogurt Dressing at This Mama Cooks! On a Diet

Grilled Flatiron Steak Salad with Yogurt Dressing


For flatiron steak marinade:

  • 1 cup Kraft Honey Barbecue Sauce
  • 1/2 cup olive oil
  • 1/4 cup balsamic vinegar
  • 2 cloves garlic, minced
  • 1 1/2 pound flatiron beef steak

For yogurt dressing:

  • 3 tablespoons flatiron steak marinade (boiled and reduced) 1/2
  • 1/2 cucumber, peeled, seeded and roughly chopped
  • 1 cup low fat Greek yogurt
  • 1/2 teaspoon sea salt

For salad:

  • 8 cups mixed baby salad greens, divided (2 cups per plate)
  • tomato and cucumber slices


For the marinade and steak:

  1. Combine the barbecue sauce, olive oil, vinegar and minced garlic in a bowl. Whisk to mix thoroughly.
  2. Place flank steak on a cutting board. Generously tenderize both sides of the steak with a blade meat tenderizer tool.
  3. Place steak in a large zip lock plastic baggie. Pour in marinate. Push out extra air and seal.
  4. Place on a tray or large plate (in case of accidental leaks) in the refrigerator overnight up to 24 hours before grilling.
  5. To grill, remove flatiron steak from baggie and reserve marinade.
  6. Grill steak until medium rare – about 3 to 4 minutes on each side. Brush steak with extra marinade.
  7. Remove from grill. Transfer to cutting board and let rest for 10 minutes.
  8. Slice meat in thin strips against the grain

For the dressing:

  1. Take the reserved marinade and place in a small saucepan. Bring to a rolling boil over medium high heat.
  2. Reduce heat to medium and boil for 10 minutes until reduced and thickened.
  3. Place saucepan in freezer to cool. (Marinade should be room temperature or cooler.)
  4. In a blender or food processor combine cucumber, Greek yogurt, sea salt and marinade. Process until cucumber is liquefied and ingredients are thoroughly combined.

For the salad:

  1. Place salad greens, tomato slices and cucumbers on a plate.
  2. Place the thin strips of flatiron steak on top of the salad.
  3. Serve with salad dressing on the side or drizzled on top just before serving.
Prep Time: 45 Minutes
Cook Time: 15 Minutes
Total Time: 1 Hour
Servings: Serves 4 people
  • Serving size: Serving size: 6 ounces of steak, 2 cups salad greens and vegetables, 1 1/2 tablespoons dressing per person

I was selected for this opportunity as a member of Clever Girls and provided product samples by Kraft Foods, and the content and opinions expressed here are all my own.

Start the New Year right with a $4 coupon off your next purchase of Centrum® multivitamins

Start the New Year right with a $4 coupon off your next purchase of Centrum® multivitamins. Learn how at This Mama Cooks! On a Diet -

I am participating in a sponsored campaign hosted by Centrum®. I received compensation for this post. While all opinions stated are my own, I make no claims about Centrum® as a product or its effectiveness.

Did you make one of those “gotta get healthy and fit” resolutions for the new year? Maybe you decided to eat more vegetables or drink more water. Did you sign up for a yoga class? Or possibly you promised yourself that you’d walk for at least 30 minutes a day? Well, did you know that only 8% of Americans successfully achieve their New Year’s resolutions? Disheartening, isn’t it?!

One of the easiest get healthy goals I’ve found is taking a daily vitamin. Most people don’t get the all the vitamins and minerals they need from their diet, especially essential nutrients like Vitamins A, C, D, and E, and the minerals calcium and magnesium.  Instead, the easiest way to cover your nutritional bases is to take a quality multivitamin like Centrum® every day.

To remind myself to do so, I put out the bottle next to the coffee pot every evening after I clean up the kitchen after dinner. That way I’m reminded to take my multivitamin in the morning.

To make it even easier for you to complete just one healthy goal this year, click on this link for a $4 coupon off your next purchase. It’ll take you to the Centrum® website to find the Centrum® that’s right for you.

Why you should take a multivitamin

A complete multivitamin like Centrum® delivers a combination of key vitamins and minerals to help fill the gaps in your diet to help ensure you get the recommended daily amount of key vitamins and minerals.  To better understand why these dietary gaps exist, Prevention and Centrum® conducted a national survey to assess how Americans perceive key vitamins and minerals.

Results from the Prevention and Centrum® survey revealed there’s a significant knowledge gap regarding the importance and benefits of key vitamins and minerals like Magnesium, Vitamin E and Vitamin A which may contribute to the dietary gaps that exist. For example:

  • 58% “not sure” where they can find Magnesium, only 8% aware it’s important for energy. 
  • 53% “not sure” where they can find Vitamin E, only 12% aware it’s important for heart health. 
  • 50% “not sure” where they can find Vitamin A, only 10% are aware it helps with immune system.

Calcium, Vitamin D and Vitamin C top the list of nutrients Americans feel are absolutely needed, while Iron, Calcium and Vitamin D top the list of vitamins and minerals Americans are most concerned they may be lacking, among the 48% who are concerned at all.

Even if they are concerned their current eating habits are not delivering key vitamins and minerals, Americans don’t appear to be changing their eating habits to increase the amount of vitamins and minerals in their diet.

  • 60% of Americans have not changed their diet in the past year to increase the amount of vitamins and minerals they get.
  • 74% agree it’s a lot easier to eat unhealthy.

I know from personal experience that it’s impossible to know what nutritional deficiencies you may have without getting a blood test. Even if you go for an annual physical, your doctor may not be checking all your levels unless you request it! So get a jump on your healthy New Year’s goals and take a multivitamin like Centrum®, especially when you have a $4 coupon off your next purchase!

Sweet Potato Skins

Looking for a game day party appetizer? Try this Sweet Potato Skins recipe. With only 4 ingredients, it's nutritious and diabetic-friendly! From Holly Clegg and This Mama Cooks! On a Diet -

With the Big Game coming up, I’m sure you’re searching for just the right recipes. You know, ones that are crowd pleasers, but won’t require too many extra trips to the gym. That’s why this recipe for Sweet Potato Skins is sure to be a winner! These look so good that if I were you, I’d make up several batches to have for Game Day healthy snacking in case you’re expecting a big crowd.

Holly shares some wisdom below on diabetic diets and cooking. If you have someone in your family with diabetes, I’m sure it’ll be of interest.

You can find more of Holly’s trim& TERRIFIC® recipes at and The Healthy Cooking Blog. And check out Holly’s trim & TERRIFIC™ cookbooks on Amazon, too!

Diabetic Deliciousness!

Ever wondered what is the best diabetes diet? You may feel as though you have to give up your favorite dishes all together, but not so! There’s no need to completely change your meals, just how you prepare them. With a few simple adjustments, anyone, even those with diabetes, can enjoy delicious food anytime.

With over 8% of the American population having diabetes, it’s important to understand that there’s no magical diabetes diet. Portion control, moderate sugar, and low fat are not just guidelines for diabetics to keep in mind, but for everyone’s health, as it really is the healthiest way to eat. And with KITCHEN 101: Secrets to Cooking Confidence, I’ve included mainstream diabetic-friendly recipes with a “D” on each recipe that meets the American Diabetic Association guidelines to help better understand the relationship with healthier eating and diabetes—anyone can do it!

Sweet Potato Skins with only four ingredients is the perfect appetizer as they are nutritious, delicious, even diabetic-friendly. This savory pick-up will soon be your go-to appetizer, perfect for the Big Game around the corner, and boasts rich nutrition such as fiber, vitamin A and C. With the extra potato pulp, make mashed sweet potatoes by mixing in skim milk, sour cream, salt and pepper and maybe a dash of cinnamon.

Looking for a game day party appetizer? Try this Sweet Potato Skins recipe. With only 4 ingredients, it's nutritious and diabetic-friendly! From Holly Clegg and This Mama Cooks! On a Diet -

Sweet Potato Skins

KITCHEN 101: Secrets to Cooking Confidence – This all-American favorite gets a deliciously healthy spin with fiber-rich sweet potatoes and healthier ingredients ideal for any appetizer or snack.


  • 6 medium Louisiana yams (sweet potatoes)
  • 4 slices turkey bacon, cooked and crumbled
  • 1/2 cup chopped green onions
  • 2/3 cup reduced-fat shredded Cheddar cheese


  1. Wash potatoes well, and dry thoroughly. Microwave on high 8-10 minutes depending on size (or in 425 degrees F oven, bake for 50-60 minutes).
  2. When potatoes are cool enough to handle, cut in half lengthwise. Then scoop out pulp, leaving a 1/4-inch shell (save pulp for another use). Cut potato skins in half width-wise.
  3. Place potato skins on baking sheet lined with foil. Coat skins with nonstick cooking spray.
  4. Bake at 475 degrees F for 5-7 minutes. Turn and coat skins on other side with nonstick cooking spray. Bake until crisp, 3-5 minutes more.
  5. In small bowl, mix together bacon, green onions, and cheese. Sprinkle mixture inside skins. Bake 2 minutes longer or until cheese is melted.
Prep Time: 10 Minutes
Cook Time: 25 Minutes
Total Time: 35 Minutes
Servings: Makes 12 potato skins
  • Serving size: 1 potato skin
  • Calories: 79
  • Calories from Fat: 20 (25%)
  • Total Fat: 2g
  • Saturated fat: 1g
  • Unsaturated fat: 1g
  • Sodium: 155mg
  • Total Carbohydrates: 11g
  • Sugar: 2g
  • Fiber: 4g
  • Protein: 2g
  • Cholesterol: 7mg

Dietary Exchanges: 1 starch, 1/2 lean meat

Recipe and photo used with permission of author.

Cuban Sandwiches and Cuban Sliders made with Naturally Fresh

Easy to make grilled Cuban Sandwiches with slow cooker pulled pork. Get the recipe at This Mama Cooks! On a Diet -

Continue reading