RECIPES: Beef fajitas ... Marinated eggplant with olives ... Tuna salad plate

• Blackened Chicken with Berry Salad

Blackened Chicken with Berry Salad.This delicious salad includes lots of vegetables, fruit, along with a lean protein source.
• Fabulous Frittata

Fabulous Frittata: A breakfast favorite.

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Beef Fajitas with Red Peppers and Onions

Grated zest and juice of 2 limes

2 tablespoons olive oil

3 cloves garlic, smashed

1¼ teaspoons ground cumin, divided

1 pound skirt steak

1 tablespoon canola oil

3 medium yellow onions, sliced

3 red bell peppers, sliced

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

¼ teaspoon cayenne pepper (optional)

8 8-inch whole wheat tortillas

1 avocado, sliced

Combine lime zest and juice, olive oil, garlic and 1 teaspoon of cumin in shallow dish. Add steak and turn over in marinade to cover. Cover and refrigerate for 1 to 2 hours, no more (acid in the lime juice will make meat mushy).

Heat canola oil in large saute pan or skillet over medium-high heat. Add onion and cook, stirring occasionally, just until translucent, about 5 minutes. Add bell pepper, salt, black pepper, cayenne pepper and the remaining ¼ teaspoon cumin and stir to combine. Cook, stirring occasionally, until onions are mostly caramelized and bell peppers are cooked, about 10 minutes longer. Taste and adjust seasonings as needed. Keep hot.

Preheat broiler. Spread tortillas on rimmed baking sheet, and put in oven to warm. Line a second rimmed baking sheet with foil. Remove steak from marinade and discard marinade. Dab steak with a paper towel to remove excess marinade. Place on prepared baking sheet and season with salt and pepper. Broil steak about 4 minutes on each side, until it reaches medium-rare. Adjust time for different thickness or doneness; if needed, make a cut into center to determine doneness. Let steak rest for 5 minutes then cut across grain into thin slices diagonally. Serve steak and vegetables on tortillas with avocado slices.

Notes: Compared to green bell peppers, the red variety contains nearly twice as much vitamin C and nine times more beta-carotene. In the body, beta-carotene is converted to vitamin A to help bolster bone, immune, and eye health.

Shopping tip: When shopping for tortillas, make sure first ingredient listed is a whole grain such as whole wheat flour as opposed to refined flour like white flour.

Yield: Serves 4.

Approximate nutritional analysis per serving: 540 calories, 29 grams protein, 45 grams carbohydrates; 8 grams fiber, 28 grams fat (6 grams saturated), 374 milligrams sodium

Marinated Eggplant with Olives

3 medium Italian eggplants, sliced crosswise ½-inch thick

2 tablespoons extra-virgin olive oil

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

¼ cup chopped mint

½ cup pitted oil-cured black olives, coarsely chopped

Preheat broiler. Line 1 or 2 rimmed baking sheets with foil. Add eggplant. Drizzle with olive oil and season with salt and pepper. Broil eggplant until slightly charred but still chewy, 3 to 4 minutes. Turn the eggplant over and broil 3 to 4 minutes longer. Remove from broiler, and let cool. Repeat until all eggplant has been broiled. When eggplant has cooled, cut into bite-size pieces. Transfer to a bowl, and combine with mint and olives. Drizzle with additional olive oil. Serve the marinated eggplant cold or at room temperature.

Note: Because of the heightened flavor and texture nuisances of coarser salts such as

kosher, Himalayan, and fleur de sel, you can often use much less on your food compared to typical table salt.

Shopping tip: It’s cheaper to buy olives from the olive bar, so you can purchase just the amount you need and not a whole jar which might languish in the fridge. The quality and variety are better, too.

Yield: Serves 4.

Approximate nutritional analysis per serving: 142 calories, 3 grams protein, 17 grams carbohydrates, 10 grams dietary fiber, 9 grams fat (1 gram saturated), 246 milligrams sodium.

Blackened Chicken with Berry Salad

1 teaspoon blackening spice mixture

4 ounces boneless, skinless chicken breast

1 cup romaine lettuce

Rub chicken breast with spice mixture, grill until internal temperature is 165 degrees. Make salad base with romaine lettuce strips. Top with a variety of vegetables, such as grated carrots, radishes, pea pods, tomato, peas, pepper strips, red cabbage. Then top with a mix of berries, including raspberries, sliced strawberries and blueberries. Slice grilled chicken breast into strips and place on top of salad. Top with your favorite oil and vinegar or raspberry vinaigrette dressing.

Note: To keep sodium low, be sure the spice mixture is salt-free, and use dressings with low sodium.

Tuna Salad Plate

1 6-ounce can water-packed, low-sodium tuna

1 hard-boiled egg, diced

¼ cup diced celery

2 tablespoons light mayonnaise

1 cup romaine lettuce

Pepper strips, grated carrot, grape tomatoes, shredded red cabbage

Mix together tuna, egg, celery and mayonnaise. Make salad base with romaine lettuce, topped with a variety of sliced vegetables. Place ½ cup tuna on top.

Fabulous Frittata

6 eggs (or egg substitute)

1 cup frozen extra-sweet sweet corn

1 cup sliced pepper strips

1 cup grape tomatoes, halved

¼ cup sliced onion

2 tablespoons canola oil

1 teaspoon dry basil (or 1 tablespoon diced fresh basil)

4 ounces shredded Colby/Jack cheese or other cheese blend

In bowl, lightly stir eggs; add basil. Pour canola oil into nonstick frying pan with metal handle, over medium heat. When oil is hot, add pepper strips, onion and frozen sweet corn. (You can substitute a frozen mixture of pepper strips and onions, if desired). Saute for 3 minutes, stirring and turning over. Then add tomatoes and continue to stir and turn over. Cook an additional 5 minutes, or until onions are transluscent.

Pour egg-basil mixture over the vegetables. Use spatula to lift edges or separate slightly in the interior and allow eggs to fall to bottom of mixture as the frittata cooks. When egg mixture is thickened all the way through, top with cheese. Then brown under broiler for 2 to 3 minutes.

Tip: be sure to use a pan with a metal handle; plastic will melt under the broiler.

Yield: Serves 6.

Pile It On Chili

1 pound ground sirloin 95 percent lean (or turkey)

½ bag frozen onion and sliced peppers combo (2½ cups)

2 garlic cloves, minced

1 14½-ounce can diced tomatoes, no-added salt

1 15½-ounce can tomato sauce, no-added salt

1 15½-ounce can kidney beans

1 can black beans

2 tablespoons chili powder

2 tablespoons paprika

½ bag (2½ cups) frozen mixed broccoli, cauliflower and carrots

1 cup frozen corn

Heat a large nonstick skillet over medium-high heat. Add ground beef, cook 3 minutes and turn heat down to medium. Add peppers, onions, garlic. Continue cooking about 5 more minutes or until thoroughly browned and the onions are soft.

Add tomatoes, beans and seasonings. Mix well; simmer about 5 minutes. Then add mixed vegetables and corn. Simmer 30 to 60 minutes. Add water or tomato sauce if chili gets too thick.

Yield: serves 12.

Approximate nutritional analysis per serving: 216 calories, 7.2 grams f, 26.1 milligrams cholesterol, 221.5 milligrams sodium, 25.5 grams carbohydrates, 9 grams dietary fiber, 14 grams protein.

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