Sherry Genereaux

Steak and Veggie Rollups

 

With Summer coming fast to an end, I still wanted to share with you a quick and easy recipe with one of my favourite’s Steak.  Now Flank steak is no RIB EYE.  I’ll give you that but what you can do with Flank steak is still quick and easy and tender.  Plus it’s easy on the pocket book lol.

 

A healthy, gluten free dinner recipe for veggie and flank steak roll-ups.  Cook these low-carb and Paleo steak roll-ups in a skillet or fire up the grill!

Course Main Course
Cuisine American
Prep Time 30 minutes
Cook Time 40 minutes
Total Time 1 hour 10 minutes
Servings 4 servings
Calories 335 kcal

Ingredients

  • 1 lb. flank steak

Roasted Vegetables:

  • 2 bell peppers thinly sliced
  • ½ sweet onion thinly sliced
  • 1-2 T.  Olive Oil
  • ½ t.  Salt
  • ¼ t. Pepper

Balsamic Glaze

  • ¼ c.  Balsalmic Vinegar
  • ¼ c.  Olive Oil
  • 2 T. brown sugar
  • 1 T.   Soy Sauce, Tamari, Liquid AMinos , Coconut Aminos
 
 

Instructions

For the Roasted Veggies:

 
  1. Heat oven to 425 degrees.
  2. Drizzle 1-2 T. olive oil on a baking sheet and spread peppers and onions out evenly. Sprinkle with salt and pepper.
  3. Bake vegetables for 10-12 minutes, or until crisp-tender. Make sure not to cook them all of the way.

For the Balsamic Glaze:

  1. Bring all ingredients to a boil in a medium-sized saucepan. Reduce heat and simmer for 4-5 minutes, uncovered. Remove from heat and set aside.

For the Assembly:

  1. Pound flank steak to ½ – ¾ inch thick. Cut flank steak into 6 even slices. (About 2-3 inches wide.)
  2. Place even amounts of cooked vegetables towards the end of each piece of steak. Roll up and secure with two toothpicks. 
     

    Cooking the Roll-Ups:

    1. Reduce oven temperature to 350 degrees.
    2. In a large skillet drizzle an additional 1-2 T. olive oil in the skillet. Sear rolls on all four sides for at least 1-2 minutes, totaling about 8 minutes.
    3. Place seared steak rolls in a baking dish and cover with the balsamic glaze.
    4. Cover dish with aluminum foil and bake in 350 degree oven for 30-40 minutes (depending on level of doneness desired.)
    5. Serve with side dish of choice and enjoy!
     
     
     

Avocado Salmon Rice Bowl

 

Happy Friday means Fish Friday Right?

Well I thought I would share with you a special recipe that is super tasty and healthy as well.   If you love salmon and Avocado this recipe is definitely for you!  What I love about it is that it’s quick and simple and a good way to change up the old traditional way.

Avocado Salmon Rice Bowl

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 2
Calories 897 kcal

Ingredients

Rice

  • 1 cup jasmine rice
  • 1 1/2 cups water
  • Salt
  • 1/2 lime, juice only
  • 2 Tbsp minced fresh cilantro
  • 1 Tbsp honey
  • 3 Tbsp chicken or vegetable stock

Salmon:

  • 1 lb salmon fillets skin on
  • 1 Tbsp lime juice
  • 1 Tbsp honey
  • 2 Tbsp minced fresh cilantro
  • Salt to taste

Avocado Topping:

  • 1 ripe avocado
  • 1 tbsp lime juice
  • 1 tbsp minced fresh cilantro
  • 1/4 tsp chili powder less for milder topping
  • Salt to taste

Instructions

  1. Rice:
  2. Cook rice in salted water per package instructions. Take off heat when it’s just done.
  3. Preheat a medium cooking pan over medium-high heat. Mix stock, lime juice, honey, and cilantro together. Pour the mixture into the preheated pan and let it simmer for about a minute. Take the pan off heat and mix rice into the liquid. Season with a little bit more salt, mix well, and set aside.
  4. Salmon:
  5. Preheat oven to 425 and cover a rimmed baking sheet with aluminum foil and grease it.
  6. Rub the salmon skin with some oil and place the fillets skin down on the prepared baking sheet.
  7. Mix lime juice, honey, and cilantro together and rub salmon fillets with it on all exposed sides. You can pour more glaze over the top and season with some salt. (Some glaze will likely run down onto the baking sheet, it will most likely get quite scorched in the oven. Don’t be scared it’s not your salmon burning, it’s the glaze that ran down.)
  8. Bake salmon for 12-15 minutes, depending on the thickness of your salmon fillets.
  9. Avocado:
  10. Cut avocado in half, take out the pit, and take off the skin. Chop avocado and add it to a small bowl. Add lime juice, cilantro, chili powder, and salt. Gently mix.
  11. To assemble the rice bowls: divide rice among two bowls, top it off with a salmon fillet, and top each bowl with half the avocado mixture.

Cucumber Dill Salmon

 

Do you remember FISH FRIDAY?

I have never been a huge fan of Salmon, I love salmon sandwiches but never one for cooking salmon. Until recently. I’ve said it earlier that we’re moving to the East Coast. I actually have found that I am so looking forward to fresh fish. NO matter what it is. I have to say that Salmon has moved up in ranks, I actually look forward to Friday’s!! 
 
SO I’ve been experimenting with different ways to cook Salmon. This is one I’m definitely loving. So for all you Catholics out there, give this a try on your Fish Friday! 
 
Give this a go and let me know , How many of you cook Salmon on the BBQ? IF you have any tips I’d love to know them.
 
CUCUMBER/DILL SALMON
 
Cucumber Dill Salmon Ingredients:
 
Olive oil
3-4 salmon filets
Salt and pepper
1 lemon, cut in 6 wedges
1/3 cup of English cucumber cut in pea size cubes
4 oz. light (or Greek yogurt) cream cheese
2 tablespoons of fresh dill, minced
1/4 cup + an additional 2-3 tablespoons of skim milk
 
Start by preheating the oven to 400 degrees then using an oven-safe skillet, drizzle a tablespoon of so of olive oil in and warm over medium heat.
 
Pat moisture from salmon using a paper towel then season it with salt and pepper adding it to the skillet.
Sear the salmon on both sides (if your salmon has the skin on, sear only on side without the skin). Squeeze the juice from one lemon wedge over the top of the salmon pieces and bake the salmon 6-8 minutes or until it’s firm and cooked through.
 
Remove the salmon from the pan onto a serving platter and on top of the stove over low-medium heat, add the milk and cream cheese to the same skillet. Season the sauce with salt and pepper and using an ‘S’ motion, combine 1/4 cup of skim milk and the cream cheese (if the mixture is too thick for you, add more milk one tablespoon at a time).
 
Turn off the heat and stir in the diced cucumber and one tablespoon of the fresh dill then spoon the creamy dill sauce over the salmon filets, garnish with the additional dill and serve with a lemon wedge.
 
This is one of my most popular recipes on the blog, several years running. Simple ingredients come together for such a really good dish.
 
This recipe was from www.agoodlife.com

Sweet Potato & Black Bean Burrito

 

One of the best things I found when I started my journey is how much I love food for what it is.  I mean I’m not using it as a clutch but actually using it to fuel my body.   I have also discovered that I love some food that I never used to before.  Isn’t it funny how that happens.  I saw this recipe on the great Pinterest and its one I haven’t had the pleasure of trying , but don’t worry it’s on my hit list. What I love most is that it’s vegetarian / Vegan .  What a great dinner to have  as a meatless meal. I love to do that every once in a while.   I hope you enjoy this too, I have made a few tweaks to it but other than that I hope you enjoy!!

 

Black Bean & Sweet Potato Burrito

Ingredients
  • 1 medium sweet potato about 2.5 cups, cubed & roasted
  • 1 container cooked Minute® Ready to Serve Rice or  about 1 cup Quinoa
  • 1-2 teaspoons extra virgin olive oil
  • 1/2 small onion finely chopped
  • 2 garlic cloves minced
  • 1 bell pepper chopped (any color)
  • 1 teaspoon sea salt or to taste
  • 2 teaspoons ground cumin or to taste
  • 1/8 teaspoon cayenne pepper or to taste
  • 1 15-oz can black beans (about 1.5-2 cups cooked), drained and rinsed
  • 4 to rtilla wraps large or x-large
  • Toppings of choice: avocado, salsa, spinach/lettuce, cilantro, etc
    Instructions
    1. Preheat oven to 425 F and line a baking sheet with foil. Spread cubed sweet potato evenly over baking sheet, spray with an olive oil or coconut oil cooking spray and lightly season with salt. Roast for about 15-20 minutes and until tender.
    2. Meanwhile, in a large skillet over medium heat, add oil, onion, bell pepper and minced garlic. Sauté for about 5-10 minutes, stirring frequently. Now add in salt and seasonings and stir well.
    3. Add black beans and cooked rice and sauté for another 5 minutes on medium.
    4. Add roasted sweet potato to the rice mixture and stir well. You can mash the squash with a fork if some pieces are too large.
    5. Add filling to tortilla along with desired toppings. Wrap and serve. Leftover filling can be reheated the next day for lunch in a wrap or as a salad topper.
    Nutrition Facts
    Sweet Potato and Black Bean Vegan Burritos
    Amount Per Serving
    Calories 123Calories from Fat 10
    % Daily Value*
    Total Fat 1.1g2%
    Saturated Fat 0.2g1%
    Sodium 345.7mg14%
    Total Carbohydrates 24.3g8%
    Dietary Fiber 5.3g21%
    Sugars 2.2g
    Protein 4.5g9%
    * Percent Daily Values are based on a 2000 calorie diet.

 

Mushroom, Avocado and Egg Omelette

 

I have never eaten Avocado’s before, I’ve dabbled a bit. But never found a liking.   So a dear friend of mine loves Avocado. I means seriously loves them.  If she could bathe in it I’m sure she would, who knows maybe she does lol.

SO I’ve been adding Avocado’s into my diet.  It is so nutritious and its a healthy fat too!! I’m always up for changes and new exciting recipes!!

Here is a recipe that I hope you enjoy!

MUSHROOM, AVOCADO & EGG OMLETE

Ingredients

  • 1-2 tablespoons olive oil
  • 3 ounces sliced mushrooms of choice
  • salt and black pepper
  • 3 eggs
  • 1 cup baby spinach
  • 2 tablespoons crumble goat’s cheese
  • 1/2 of a ripe avocado, diced
  • chopped fresh parsley, garnish

Instructions

  1. In a medium omelet pan or non-stick skillet, add the olive oil and heat over medium heat. Add the mushrooms and cook until brown and tender, about 5-6 minutes. Remove the mushrooms from heat and transfer to a bowl.
  2. Wipe the pan clean with a paper towel, and spray with a non-stick spray. Preheat the pan over medium heat.
  3. In a small bowl, whisk together the eggs and a dash of salt and black pepper. Pour the eggs carefully into the preheated pan. Cook until the edges have begun to set and the bottom has browned, about 6-7 minutes. Run a small rubber spatula around the edges of the eggs so as to release it from the pan and then slide it onto a plate.
  4. On half of the omelet, layer the sautéed mushrooms, spinach, goat’s cheese and avocado. Fold the other half over the veggies and sprinkle with fresh parsley.
  5. Enjoy!

BBQ FOIL PACKETS WITH GARLIC SAUSAGE & VEGGIES

 

There is nothing that says Summer than a good BBQ or a Campfire!  Am I right?  Well my friends your going to love this recipe whether your a Camper or just like to sit at a cottage by the lake.  This is the most adaptable meals and super easy , quick clean up and less mess so you can spend your time where your wanting to be and not in the kitchen.

Enjoy this and experiment, you can pretty much throw everything but the kitchen sink in these amazing little packets of flavour.  Plus the kids love them too!!

Garlic Sausage & Veggies In Foil Packet

Ingredients
Foil Packs
  • Heavy Duty Foil
  • 16 ounces Smoked Turkey or Chicken Sausage, coined
  • 2 cups (~3/4 pound) baby red potatoes, quartered
  • 2 cups (~3/4 pound) green beans, trimmed
  • 3 corn on the cobs, sliced
  • 4 cloves minced garlic
  • 4-6 tablespoons unsalted butter
Seasonings
  • 1 teaspoon paprika
  • 1 and 1/2 teaspoon dried parsley
  • 2 teaspoons Italian Seasoning
  • 1/2 teaspoon EACH: garlic powder and onion powder
  • Salt and pepper
  • Optional: fresh parsley, freshly grated Parmesan cheese
Instructions
  1. If using the OVEN; preheat the oven to 425 degrees F. If GRILLING, prepare the grill by heating to medium-high heat. Prepare 4-6 large sheets of HEAVY DUTY foil; lightly spritz with cooking spray. ALTERNATIVELY if you’d like to avoid cooking in foil and won’t be grilling: line a large sheet pan with parchment paper (clean up is just as easy!)

  2. Prep the ingredients: wash and dry the veggies. Coin the sausage. Slice the baby red potatoes in half and then half again. Trim the green beans. Shuck the corn on the cobs and slice into thick coins.

  3. Add the prepped sausage, corn, green beans, potatoes and garlic to a large bowl. Toss with all of the seasonings (paprika, dried parsley, Italian seasoning, garlic powder, onion powder, and a generous sprinkle of salt + pepper if desired). Toss until well combined.

  4. Divide the mixture evenly among the prepared sheets of foil (4 sheets of foil for larger portions and 6 for slightly smaller portions) and place 1 tablespoon of butter in each packet or prepared baking pan (separate pats of butter evenly on top). Seal the foil packs tightly so no air escapes, but do not double up foil (only one sheet of foil per pack).

  5. GRILL: Grill for 25-30 minutes or until veggies have reached desired tenderness (flip the foil packs at the halfway point and check for doneness to insure your grill is hot enough). BAKE in foil packs: Bake for 30-40 minutes (at 30 minutes veggies are crisp; 35 is perfect for us; 40 is very tender veggies). You can set the foil packs right on the oven rack or on a sheet pan for easier removal from the oven. BAKE ON SHEET PAN: Bake for about 30-35 minutes, flipping/stirring the ingredients once at the halfway point. **See additional cooking methods in the last paragraph of the post)**

  6. Carefully open the foil pack expecting steam to be released. Garnish if desired with fresh chopped parsley, any additional salt/pepper, and freshly grated Parmesan cheese on the beans, potatoes, and sausage.

  7. Enjoy immediately!