Balsamic-Infused Berries

Ingredients

1/3 cup balsamic vinegar
3 tablespoons brown sugar, packed
2 teaspoons vanilla extract
1  1/2 cups strawberries, sliced
1  1/2 cups blueberries
1 1/2 cups raspberries
6 tablespoons frozen whipped topping

Directions
  1. Wash your hands and clean the preparation area.
  2. Rinse all produce under cool, running water.
  3. Combine the vinegar, brown sugar, and vanilla in a small bowl; set aside.
  4. In another bowl, gently mix the berries together and drizzle balsamic mixture over the berries. Refrigerate to allow the flavors to combine.
  5. Top each serving with 1 tablespoon of the whipped topping.

Nutrition facts per serving: 110 calories, 1.5 g total fat, 1g saturated fat, 5mg sodium, 23g total carbohydrate, 4g (14%) dietary fiber, 17g sugars (includes 8g added sugars)*, 1 protein, 2% calcium, 6% iron, and 4% potassium. Percent Daily Values are based on a 2,000-calorie diet.

Mediterranean Beef Pitas

Ingredients

Yogurt Sauce

6 ounces plain Greek yogurt
1 Tablespoon fresh lemon juice
1 teaspoon garlic, minced
½ teaspoon dried dill
1 medium cucumber diced, about 1 cup

Steak Pita

1/8 teaspoon pepper
1/8 teaspoon salt
1 ¼ pound top round steak, trimmed
6 Pitas

Toppings

10 cherry tomatoes
½ cup thin sliced red onion
1/3 cup sliced black olives

Directions
  1. Wash your hands and clean the preparation area.
  2. Combine the yogurt, lemon juice, garlic, dill, and chopped cucumber in a bowl. Refrigerate until needed.
  3. Season the steak with salt and pepper. Sear it in a pan on high heat 2 to 3 minutes on both sides. Place steak on the rack of a broiler pan.  Broil 10 to 15 minutes until the internal temperature reaches a minimum of 145 degrees. Turning once.
  4. Carve steak into thin slices.
  5. Place 3 ounces of steak on a pita, top with 1/6 of the yogurt sauce, cherry tomatoes, onions, and black olives.

Serves 6

Nutrition facts per serving:  390 calories, 8g total fat, 2.5g saturated fat, 480mg sodium, 38g total carbohydrate, 1g (4%) dietary fiber, 4g sugars, (includes 0g added sugars), 39g protein, 8% calcium, 30% iron, and 10% potassium.  Percent Daily Values re based on a 2,000-calorie diet.

Dark Chocolate Chip Oat Bars

You don’t have to tell anyone these are homemade, healthy (gulp!) granola bars.

Just let your guests enjoy the chewiness of the oats and dense chocolate flavor from the highest-quality dark chocolate you can find.

Ingredients

  • 1 large egg
  • 1/2 cup fat-free yogurt (plain or vanilla)
  • 1/2 cup artificial sweetener brown sugar blend
  • 1-1/2 cups gluten-free quick oats
  • 2 tablespoons milled flaxseed
  • 1/4 cup bittersweet chocolate chips or bittersweet baking bar broken into small chunks
  • Cooking spray

Directions

Whisk egg with yogurt and brown sugar. Blend in oats and flaxseed. Add chocolate chips. Spread mixture in an 8-inch-square pan coated with cooking spray. Bake at 350°F for 30 minutes. Cut into bars.

Serves 12

Each bar contains about 125 calories, 4 g protein, 3 g fat, 18 mg cholesterol, 20 g carbohydrates, 2 g fiber, and 12 mg sodium.

To make this recipe gluten-free, use only quick oats that are certified gluten-free. Read food labels of ingredients carefully and contact the company if you have any questions.

This recipe is gout-friendly because it contains food moderate in purines. You should limit the amount of oatmeal you eat to less than 2/3 of a cup (uncooked) per day.

Heart Healthy Grilled Pineapple with Vegetable Rice

 

Chef Leo Aguirre with EATFBGTX will be featured at the Dinner Tonight Healthy Cooking School in Fredericksburg on Thursday, February 13, click here to learn more!

Ingredients

1 cup uncooked brown rice
2 cups low-sodium vegetable broth
1 TBSP olive oil
1 carrot, diced
2 celery stalks, diced
2 red onions, pealed and diced
1 clove garlic, diced

Directions 

Combine rice and vegetable broth in a 3-quart sauce pan and bring to a boil. Reduce heat, cover and simmer for 20-25 minutes.

While the rice is cooking, heat olive oil in a skillet and saute carrots, celery, onions and garlic until soft. When rice is tender and liquid is absorbed, stir in the sauteed vegetables and fluff with fork.

Hosting a party? Use a grilled pineapple as a serving dish!