KOREAN-STYLE NOODLES WITH BEEF
PREP TIME 10 MIN. – COOK TIME 15 MIN. READY IN 25 MIN. – SERVINGS 4
1 (8 oz) pkg shirataki spaghetti noodles 1 tbsp rice vinegar 2 tbsp light brown sugar 2 tbsp reduced- sodium soy sauce 1 tbsp sesame oil ¾ lb flank steak
CRUNCHY BLACK BEAN TACOS WITH SLAW
PREP TIME 12 MIN. – COOK TIME 15 MIN. READY IN 27 MIN. – SERVINGS 4
Cooking spray 2 (15.5 oz) cans low-sodium black beans, drained and rinsed 1 tbsp chili powder 1 tsp ground cumin 8 (6-inch) flour tortillas
¾ cup shredded reduced-fat Cheddar
2 plum tomatoes 2 cups coleslaw mix 2 tbsp lime juice 2 tbsp
chopped cilantro
STEP 1 Preheat oven to 425°F. Line a large baking sheet with foil. Coat with cooking spray. STEP 2 In a large bowl, mash the black beans, chili powder, and cumin until almost smooth. Season with salt to taste. Divide black bean mixture among tortillas, spreading on just half of each tortilla. Sprinkle the cheese over beans. Fold the other half of tortilla over the black bean mixture. STEP 3 Arrange tacos on baking sheet. Spray tops with cooking spray. Bake 12–15 min., until golden brown, turning tacos over halfway through. STEP 4 Meanwhile, finely dice the tomatoes. In a medium bowl, toss the coleslaw mix with tomatoes, lime juice, and cilantro. Season with salt to taste. Serve slaw on top.
PER SERVING: 381 CALORIES, 8G FAT, 3G SATURATED FAT, 5MG CHOLESTEROL, 885MG SODIUM, 58G CARBOHYDRATE, 14G FIBER, 5G SUGAR, 19G PROTEIN
1 tbsp canola oil ½ (10 oz) pkg matchstick (shredded) carrots 1 (5 oz) pkg baby spinach 3 green onions, thinly sliced
STEP 1 Add shirataki noodles to a colander and rinse under cold water for 1–2 min. Drain well. Let stand, draining. STEP 2 In a small bowl, combine the vinegar, brown sugar, soy sauce, and sesame oil. Thinly slice the steak into bite-size pieces. STEP 3 In a 12-inch skillet, heat the canola oil on medium-high. Add steak. Season with salt and pepper. Cook 3–4 min., until browned, stirring occasionally. With slotted spoon, transfer beef to a plate. To skillet, add the carrots. Cook 4–5 min., until tender, stirring constantly. STEP 4 Add the spinach in batches to skillet, stirring until wilted. Add steak, shirataki noodles, and soy sauce mixture. Cook 1 min., stirring often. Stir in the green onions and serve.
PER SERVING: 257 CALORIES, 14G FAT, 4G SATURATED FAT, 58MG CHOLESTEROL, 389MG SODIUM, 12G CARBOHYDRATE, 4G FIBER, 7G SUGAR, 21G PROTEIN
L WHY WE POVE SHEET
AN MEALS Lean proteins like
fish and chicken cook with little fat (but lots of flavor).
Roasting makes veggies
caramelized and crispy without any added sugar.
Best of all: It’s a quick, hands-off, complete meal with barely any cleanup!
SHEET PAN MUSTARD- MAPLE SALMON
PREP TIME 15 MIN. – COOK TIME 15 MIN. READY IN 30 MIN. – SERVINGS 4
Cooking spray 1 lb carrots, peeled 2 tbsp olive oil 4 (6 oz) salmon fillets
2 tbsp grainy Dijon mustard 2 tbsp maple syrup 3 tbsp chopped dill, divided
STEP 1 Preheat oven to 400°F. Line a large rimmed baking sheet with parchment and coat with the cooking spray. STEP 2 Cut the carrots on an angle into ¼-inch-thick slices. Toss with the oil. Season with salt and pepper. Arrange on two sides of baking sheet. Add the salmon fillets to the center of baking sheet. Season with salt and pepper. STEP 3 In a small bowl, stir together the mustard and maple syrup. Brush mixture on tops of salmon fillets. Sprinkle salmon and carrots with 2 tbsp dill. STEP 4 Cook 15–17 min., until carrots are crisp-tender and salmon is cooked through. Garnish with remaining 1 tbsp dill.
PER SERVING: 499 CALORIES, 30G FAT, 6G SATURATED FAT, 94MG CHOLESTEROL, 361MG SODIUM, 18G CARBOHYDRATE, 3G FIBER, 11G SUGAR, 36G PROTEIN
18 JANUARY 2020
SAVORYONLINE.COM
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