Healthy Recipes

Marinated Broiled Flank Steak
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Servings: 2
Ingredients and Preparation
Ingredients Measures
White wine vinegar 2 tablespoons
Olive oil 1 tablespoon
Dried rosemary 2 teaspoons
Garlic clove, minced 1
Flank steak ½ pound
Salt 1/8 teaspoon
Freshly ground pepper to taste
Cooking spray


Directions
  1. Mix together vinegar, oil, rosemary, and garlic. Combine marinade mixture and steak in a large zippered bag, toss to coat, and refrigerate 30 minutes to overnight.
  2. Prepare broiler.
  3. Season steak with salt and pepper and place on a broiler pan coated with cooking spray. Place on center oven rack and broil 6 minutes on each side, or until desired degree of doneness. Slice and serve.

Exchanges
3 lean meats; 1.5 fats

Side Suggestions: Marinated Mushroom Sauté
Toss 2 cups sliced mushrooms with 1 tablespoon olive oil, 1 tablespoon white wine vinegar, 1 teaspoon lemon juice, and 1 teaspoon dried rosemary. Sauté mushrooms for 6-7 minutes in a nonstick skillet coated with cooking spray over medium-high heat, until mushrooms are tender. Nutrition Info (for ½ of recipe): 82 calories; 4 g carbohydrate; 2 g protein; 7 g fat (1 g sat); 1 g fiber; 3 mg sodium. Exchanges: 1 vegetable; 1.5 fat.

Side Suggestions: Rice Pilaf


Nutrition Facts
Serving Size ½ of recipe
Calories 242
Total Fat 15 g
Saturated Fat 4.5 g
Sodium 229 mg
Total Carbohydrate 2 g
Dietary Fiber 0.5 g
Protein 23 g
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June 2015

A meta-analysis found that mothers participating in a prenatal exercise group were less likely to have a large newborn, less likely to need a cesarean section, and no more likely to have a low birthweight baby than those who did not exercise. The study supports proper prenatal care advice which advocates for mothers to exercise during pregnancy if allowed by the physician.

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