Healthy Recipes

Grilled Beef Tenderloin
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Freshly ground black pepper 1 teaspoon
Kosher salt ½ teaspoon
Dry mustard ½ teaspoon
Garlic powder ¼ teaspoon
Dried thyme ¼ teaspoon
Beef tenderloin filets 2 (5-ounce)


Directions
  1. Combine pepper, salt, dry mustard, garlic powder, and thyme in a small bowl. Rub spice mixture evenly over steaks. Let stand for 10 minutes.
  2. Prepare grill. Grill 3 minutes on each side, or until steaks reach desired degree of doneness.

Exchanges
4 lean meat substitutes

Side Suggestions: Feta-loaded Baked Potatoes
Wash and scrub 2 baking potatoes (such as Russet). Prick several times with a fork and then cook on high heat in the microwave for 8-10 minutes, flipping potatoes over halfway through. Meanwhile, mix together 2 tablespoons crumbled feta cheese and 2 tablespoons reduced-fat sour cream. When potatoes are cooked, split, and top with feta mixture. Nutrition Info (for ½ of recipe): 193 calories; 35 g carbohydrates; 5 g protein; 4 g fat (2.5 g sat); 2.5 g fiber; 122 mg sodium. Exchanges: 1.5 starches; 0.5 medium-fat meat substitutes.

Side Suggestions: Sliced Tomatoes


Nutrition Facts
Serving Size 1
Calories 341
Total Fat 19 g
Saturated Fat 7 g
Sodium 568 mg
Total Carbohydrate 1 g
Dietary Fiber 19 g
Protein 39 g
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December 2014

Exercise during pregnancy has been associated with many benefits for mom and baby. This review supports the trend and finds that even one day of purposeful activity per week may reduce the need for cesarean birth.

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