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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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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