<img src=”http://travelingmangiamamas.com/wp-content/uploads/2014/07/Peppercorn-Steak-Medi1-271×300.jpg” alt=”Peppercorn Steak Medi1″ width=”271″ height=”300″ class=”alignnone size-medium wp-image-289″ />
Peppercorn Steak

1 Lean | 2 Green | 3 Condiments

Prep time: 15 minutes Cooking time: 14 minutes Yield: 1 serving


7 oz flank steak

¼ tsp whole peppercorns

1/8 tsp kosher salt

½ tsp dry mustard

¼ tsp garlic powder

¼ tsp dried thyme

½ cup mushrooms, sliced thin

½ cup green bell peppers, chopped


1. Mix the peppercorn, salt, mustard, garlic powder, and thyme.

2. Rub evenly over steak.

3. Let stand for 10 minutes.

4. Heat a non-stick grill pan over medium heat.

5. Grill steak five to seven minutes on each side, until steak is desired doneness.

6. Grill mushrooms and green peppers until tender; serve alongside steak.

Per serving: 360 calories | 17g fat | 5g carbohydrates | 44g protein

<img src=”http://travelingmangiamamas.com/wp-content/uploads/2014/07/lemon-chicken-medi-229×300.jpg” alt=”lemon chicken medi” width=”229″ height=”300″ class=”alignnone size-medium wp-image-290″ />
Lemon Scallion Chicken & Vegetable Kabobs

Prep time: 15-20 minutes + 30 minutes soak time for wooden skewers
Cook time: 10-15 minutes
Yields: 3 servings

24 oz raw, boneless, skinless chicken breast (should yield three 6-oz cooked servings)
2 cups (2 small) summer squash*
2 cups (18 medium) mushrooms, quartered
1-1/2 cups (1 small-medium) zucchini*
1 cup (8 medium) cherry tomatoes
*Half lengthwise, then cut into 1″ chunks

Lemon scallion sauce:
3/4 cup (4-6) scallions, chopped
1 Tbsp olive oil
1/2 tsp salt or salt substitute
6 Tbsp fresh lemon juice
1 Tbsp hot red pepper sauce
1/4 tsp freshly ground black pepper


1. If using wooden skewers, soak in water 30 minutes.

2. In small bowl, combine scallion sauce; set aside. (You may wish to reserve part of this sauce for finished kabobs.)

3. Preheat grill to medium heat.

4. Thread kabobs with chicken, zucchini, squash, mushrooms, and tomatoes.

5. Brush kabobs before and during cooking with sauce.

6. Grill kabobs 10 minutes, turning once, until cooked through.

Each serving counts as: 1 “Leaner” Protein Serving; 1 Healthy Fat Serving; 3 Vegetable Servings; 3

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