Meat Entree Recipes

Flank Steak Bites with Veggies & Sweet Potatoes

1 large sweet potato, cubed
1 lb. flank steak, diced into 1" pieces
3 tablespoons extra virgin olive oil, divided
2 cloves garlic, minced
2 bell peppers (1 red, 1 yellow),diced into 1" pieces
1 zucchini, cubed
4 green onions, sliced
2 tablespoons liquid aminos (or low sodium soy sauce)
Salt and pepper to taste
Cilantro, chopped as garnish

Place the diced sweet potatoes into a microwave safe bowl. Cover with a plate and microwave on high 4-6 minutes or until tender, stirring once halfway through. Stir once halfway through. 

Heat a skillet over high heat. Add 2 tablespoons oil, then add the steak in a single layer. Cook, turning every two minutes, until the pieces are browned and the center is medium, about 10 minutes. Remove the steak from the skillet using a slotted spoon and set aside onto a plate. 

Add 1 tablespoon oil to the skillet. Add the sweet potatoes cook until browned.

Make a well in the center of the pan and add the garlic. Add the bell pepper, zucchini and scallions. Stir to combine and cook for 3-4 minutes.  

Add the steak back to the pan along with the soy sauce, cook an additional 1- 2 minutes until the liquid has evaporated.

Salt and pepper to taste, top with cilantro. Enjoy!

Nutritional Information 

Calories: 345  Protein: 46g  Carbs: 28g Fat: 21g


Egg Roll In a Bowl 

2 tablespoons Extra Virgin Olive Oil, divided 
1 pound ground turkey 
1 onion, diced 
1 cup carrots, shredded
1/2 teaspoon ginger, minced 
3 cloves garlic, crushed 
1/4 cup low sodium chicken broth 
5 cups cabbage, shredded 
2 tablespoons low sodium soy sauce 
2 tsp. rice vinegar 
Salt and pepper to taste 
Green onions optional
Directions: In a large pan over medium heat drizzle 1 tablespoon oil and add ground turkey. Cook until turkey is cooked through. Add onion and other tablespoon of oil to the pan, cook for 3-4 minutes. Add shredded carrots, garlic, and ginger and cook for 2 minutes. 
Pour chicken brother in the pan and scrape the bottom of it to deglaze it. Add cabbage, soy sauce, vinegar, salt, and pepper. Stir well and cover with a lid. Reduce heat to medium-low and cook for 12-15 minutes, or until cabbage is to your desired tenderness.
Just before serving top with green onions. Enjoy!
Serves 4

Nutritional Information 
Calories: 315 Protein: 24g Carbs: 15g Fat: 18g



Easy Pork Tenderloin Roast


2 pounds pork tenderloins 
1/4 cup honey
3 garlic cloves minced 
3 tbsp coarsely ground mustard 
3-4 sprigs of rosemary removed from stem and finely chopped
3 tbsp reduced sodium chicken broth
3 tablespoons extra-virgin olive oil
1 1/2 pounds sweet potatoes unpeeled quartered
1 pound green beans trimmed
Salt and pepper
pan spray

Directions: Peheat oven to 450 degrees. Combine olive oil, honey, garlic, mustard, chicken broth and rosemary in a bowl. Add salt and pepper to taste. Pat pork dry with paper towels. Brush tenderloins all over glaze. Spray down sheet pan with pan spray. Arrange green beans in the center of rimmed baking sheet. Place potatoes on either side of the green beans. Lay tenderloins lengthwise on top of green beans. Roast until pork registers 140 degrees about 20 to 25 minutes. Move the tenderloins to a carving board and tent with aluminum foil and let rest while vegetables finish cooking. Increase the heat of the oven to 475-degrees and return sheet to oven and roast until vegetables are tender and golden brown, 5 to 10 minutes longer. Enjoy!

Nutrition Information: 
Calories: 290  Protein: 26g Carbs: 16g Fat: 12g

Pork Tenderloin with Apple Cranberry Salsa


2 cups fresh cranberries, rinsed
1 Granny Smith apple, roughly chopped
4  dates roughly chopped
1/2 cup pecans
5 ounces cooked lean pork tenderloin (or protein of your choice)

Directions: Add all ingredients, except pecans, to a food processor and pulse a few times until fruit is roughly chopped. Add pecans to the food processor and pulse until combined. Scoop onto cooked pork tenderloin and serve with your favorite vegetables.

Nutrition Information:
Calories: 242  Protein: 28g Carbs: 15g Fat: 8g

Beet Salad with Grilled Flank Steak


1 medium beet, peeled and chopped
1/2 red onion, chopped
1 cup cherry tomatos, halved
1/2 tablespoon extra virgin olive oil
1 1/2 teaspoons white wine vinegar
1/2 teaspoon Dijon mustard
3 cups torn butter lettuce
1/4 cup walnuts
10 ounces flank steak
Directions: Grill steak 4-5 minutes on each side until desired doneness is achieved. Toss all ingredients together and enjoy!
Nutrition Information:
 Calories: 386  Protein: 34g  Carbs: 7g  Fat: 25g






Bunless Burger with Greens

5 ounces grassfed 94/6 ground beef
2 cups spring mix
1/4 cup sliced cucumber
1/4 cup sliced orange bell pepper
1/4 cup cherry tomatoes
1/4 cup shredded carrots
1 tablespoon extra virgin olive oil
1 tablespoon balsamic vinegar

Directions: Mold ground beef into a patty and grill 3 minutes on each side over medium heat or until desired doneness. Combine all other ingredients, place burger on top of greens and enjoy! 

Nutritional Information:

Calories: 351   Protein: 32g  Carbs: 14g  Fat: 20g

Filet with Marsala Vegetables 

Marsala Vegetables:
1 tablespoon extra virgin olive oil
1 medium onion, thinly sliced
1 medium green pepper, thinly sliced
8 ounces mushrooms
1/2 cup marsala cooking wine

2 - 3 ounce filet mignon
1 tablespoons extra virgin olive oil
kosher salt
1/2 teaspoon garlic
fresh ground pepper
thyme leaves for garnish

Directions: For the carmalized vegetables: Heat 1 tablespoon of oil in a large skillet over medium heat. Add onion and pepper and cook until soft and tender, about 15 minutes. Add mushrooms and cook 5-10 minutes more. Add the marsala cooking wine and turn heat to medium high. Stir vegetable mixture until wine evaporates. Remove mixture from heat and sprinkle with thyme leaves. 

For the filets: While vegetables are cooking, pat the filets dry and lightly salt both sides and let sit until they are room temperature. Heat 1 tablespoon of oil in a large skillet over medium high heat. Rub filets with garlic and pepper, place in hot skillet. Cook both sides about 5 minutes or until desired doneness. 

To plate: Place each filet on a plate and top with half of the vegetable mixture. Sprinkle with thyme leaves. Serves 2

Nutrition Information per Serving: 
Calories: 322   Protein: 13g  Carbs: 20g  Fat: 17g

Baked Spaghetti Squash Lasagna

1 whole spaghetti squash, halved and seeds removed
1 package ground turkey
1 egg white
¼ cup unsweetened almond milk
½ tbsp. extra virgin olive oil
2 cups baby spinach
2 cloves garlic, minced
2 tsp. Italian seasoning
1 jar spaghetti sauce with no added sugar
salt and pepper
1/4c parmesan cheese, grated
1 whole ripe tomato, sliced
1/2c part-skim mozzarella cheese
salt & pepper to taste

Directions: Preheat oven to 425 F. Place the two slices of butternut squash on a baking sheet lined with parchment paper. Salt & pepper the squash to taste, cover with aluminum foil and bake 45 minutes until tender. Remove from the oven and remove the foil to allow the squash to cool. Turn oven down to 375 F.

Heat oil in large pan over medium heat.  Once heated, add turkey breast and garlic, stirring until browned.  Meanwhile, whisk together the egg white and almond milk in a small bowl.  Add the egg white to the meat once cooked.  Stir in Italian seasoning and marinara sauce and turn the heat to high until the mixture begins to bubble. Once bubbling, reduce to low, and stir in the baby spinach until wilted.  Remove mixture from heat and set aside.  Using a form, scrape the spaghetti squash from the skin. 

Spray 8x8 dish with cooking spray and layer the meat sauce on the bottom of the pan in an even layer, then spaghetti squash. Repeat the layers until all the sauce and spaghetti squash has been used.  Top with sliced tomato and sprinkle cheese lightly over the top and cover with with foil. Bake at 375 for 35 minutes until warmed through and cheese begins to brown.  Serves 5.  
Nutritional Info: 
Calories: 325   Protein: 35g  Carbs: 9g

Turkey Lettuce Wraps

1 package lean ground turkey
1 clove garlic, minced
2 teaspoons dry mustard
½ teaspoon ground ginger
½ teaspoon pepper
¼ cup low-sodium soy sauce
¼ cup low-sugar ketchup
2 tablespoons apple cider vinegar
1 cup carrot, shredded
4 green onions, thinly sliced
1 small can sliced water chestnuts, drained and chopped
6 lettuce leaves

Directions: In small bowl, combine soy sauce, ketchup, vinegar, mustard, and pepper and set aside. Spray large skillet with cooking spray and warm over medium-high heat. Add turkey, garlic and ginger to the pan and cook until turkey is browned.  Add soy mixture and water chestnuts to turkey. Toss to coat completely and remove from heat. Add raw carrot and green onions. Spoon turkey mixture evenly into lettuce cups. Serves 3. 
Nutritional Info:
Calories: 320   Protein: 32g  Carbs: 20g

Turkey Spaghetti Squash

1 large spaghetti squash
1 package lean ground turkey
1 tablespoon olive oil
1 medium yellow onion, diced
1 medium green bell pepper, diced
15 ounces diced tomatoes
2 tbsp Italian seasoning
2 garlic cloves, minced 
salt and pepper, to taste
Fresh basil or parsley, if desired for garnish

Directions: Preheat oven to 400 degrees. Slice spaghetti squash down the middle and remove seeds with a spoon. Coat both halves of spaghetti squash with olive oil and sprinkle lightly with salt and pepper. Place on baking sheet lined with aluminum foil and bake for 40 minutes, then cool for 10 minutes. Once cooled, use a fork to scrape the flesh to create long spaghetti-like strands.  While squash is cooling, heat a pot to medium heat and spray with cooking spray and add ground turkey.  Cook until no longer pink, then add garlic, diced onions and peppers, cooking an additional 3-5 minutes, or until veggies begin to soften.  Add spaghetti squash strands, diced tomatoes, seasonings and stir until combined and heated through.  Separate onto 4 plates and top with fresh herbs, if desired.  Serves 4.
Nutritional Info: 
Calories: 365   Protein: 33g  Carbs: 30g

Turkey Stuffed Peppers

4 green bell peppers, tops removed and seeds removed
1 lb lean ground turkey
2 tbsp olive oil
1/2 onion, chopped
1 cup mushrooms, sliced
1 cup baby spinach
1/4 cup diced red bell pepper
1/4 cup diced yellow bell pepper
1 tbsp tomato paste
1 can diced tomatoes (14.5 oz), drained
1/2 tsp garlic powder
1 tsp Italian seasoning
salt and pepper, to taste

Directions: Preheat oven to 350 degrees.  Wrap prepared green bell peppers in aluminum foil and place in a baking dish. Bake for 15 minutes and remove from heat. Cook turkey until evenly brown over medium heat. Remove from heat and drain if necessary. Heat olive oil in skillet and saute onion, mushrooms, red and peppers and spinach until tender. Return turkey to the same skillet, mixing in tomatoes and tomato paste. Season with Italian seasoning, garlic powder, salt, and pepper. Stuff the green peppers with the skillet mixture.  Return peppers to oven and bake an additional 15 minutes.  Serves 4.
Nutritional Info: 
Calories: 275   Protein: 24g  Carbs: 9g

Veggie Loaded Meatloaf

1 lb. 99% lean ground turkey
1 cup cooked cauliflower, finely chopped (or use frozen cauliflower rice)
1/2 cup green bell peppers, finely diced
1/2 cup white onion, finely diced
2 T minced garlic
1 tsp dried oregano
1/4 cup egg substitute
1/3 cup sugar free ketchup
salt and pepper to taste

Directions: Preheat oven to 350 degrees and coat a loaf pan with cooking spray.  Steam cauliflower until slightly soft and process in food processor until finely chopped (or microwave bag of cauliflower rice).   For extra-diced peppers and onions, add in to food processor and pulse until all vegetables are combined.  In a large bowl, combine all ingredients and mix to combine.  Add to loaf pan and bake 35-40 minutes.  Let rest 5 minutes, then slice and service.  Serves 6.
Nutritional Info Per Serving: 
Calories: 146   Protein: 18g  Carbs: 4g

Herb Crusted Pork Tenderloin 

2 pounds pork tenderloin  (find package with 2 small tenderloins)
4 T minced garlic
2 T olive oil
1 t thyme
1 t rosemary
1 t sage
4 T Dijon mustard
1 butternut squash, peeled and cubed
1 apple, peeled and chopped
salt and pepper to taste

Directions: Preheat the oven to 400 degrees and line a baking sheet with foil.  In a small bowl, mix the garlic, olive oil, rosemary, thyme, and sage.  Season both sides of pork tenderloin with salt and pepper, then brush with dijon mustard.  Once covered, rub tenderloin with the spice mixture.  Place the tenderloins on the baking sheet, and spread the squash and apples on either side.  Roast for 25-30 minutes, or until a meat thermometer inserted in the thickest part of the pork registers 140-145 degrees and the crust is golden. Let pork tenderloin rest for at least 5 minutes, slice and serve with squash and apples. Serves 6.
Nutritional Info Per Serving: 
Calories:  244  Protein: 18g  Carbs: 22g



  Flank Steak with Avocado Chimichurri

For Steak:
1 lb flank steak, brought to room temperature
salt & pepper to season
For Avocado Chimichurri
1/2 cup fresh cilantro
1/2 clove garlic
1/2 tablespoon fresh oregano
2 tablespoons red wine vinegar
2 tablespoons olive oil
3/4 tablespoon fresh lime juice
1/8 teaspoon red pepper flakes
1/4 teaspoon salt
1/8 teaspoon pepper
2 avocados, diced

Directions: Heat grill or grill pan to medium high heat or 400 degrees. Add cilantro, oregano, garlic, red wine vinegar, olive oil, lime juice, red pepper flakes, salt, and pepper to food processor and blend until smooth. In a seperate bowl, add diced avocado and blended chimichurri sauce.  Very lightly toss to coat avocado, as you want it to remain chunky.  Season flank steak with salt and pepper on both sides, then cook on grill 4-6 minutes per side.  Remove from grill and let rest for 2-3 minutes before slicing. Slice steak and top each serving evenly with avocado chimichurri sauce.  Serves 4. 
Nutritional Info Per Serving:
Calories: 410  Protein: 32g  Carbs: 2g

Cranberry Pork Chops

4 Pork Chops
1 teaspoon dried thyme
1 tablespoon olive oil
1 cup chicken broth
1 tablespoon dijon mustard
1 - 14 oz. can whole berry cranberry sauce
2 tablespoons Italian parsley
salt and pepper to taste

Directions: Season both sides of the pork chops with salt, pepper, and thyme. Heat oil in a large skillet over medium heat. Place the pork chops in the skillet and cook 5-8 minutes on each side or until the center is no longer pink. Remove the pork chops from the pan and cover with foil. Add 1 cup chicken stock to the same skillet. Bring to a boil, scraping up any brown bits in the bottom of the pan. Whisk in cranberry sauce and mustard and cook 2-3 minutes. Add more chicken stock if a thinner sauce is desired. Pour any juices from the plate of pork chops back into the skillet and stir in parsley.  Top pork chops with cranberry sauce.  Serves 4.

Nutritional Info Per Serving:
Calories: 315  Protein: 13g  Carbs: 40g