Meal Details
1. Pepper steak
352cal, 20p, 1c, 30f (per meal)
2 tbsp (28g)
1/4 tbsp (4g)
16 oz (454g)
1/4 tbsp (1g)
4 tsp, ground (9g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Coat both sides of steaks with pepper and rosemary.
2
Heat butter in a large skillet. Add steaks and cook over medium-high heat for 5-7 minutes per side for medium (or to your desired degree of doneness).
3
Remove steaks from skillet and sprinkle with salt. Serve.
2. Baked parmesan zucchini
124cal, 6p, 6c, 8f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 tsp (7g)
2 tbsp (30mL)
1/2 cup (50g)
4 medium (784g)
1
Preheat oven to 350 F (180 C).
2
In a small bowl mix together the parmesan, Italian herbs, salt, and pepper.
3
Grease baking sheet and place zucchini skin side down on the sheet.
4
Drizzle zucchini with olive oil and sprinkle the parmesan mixture over top.
5
Bake for 15 minutes, until tender.
6
Broil for 2-3 minutes, until golden.
7
Serve.
3. Buttery white rice
243cal, 3p, 37c, 9f (per meal)
4 dash, ground (1g)
3 tbsp (43g)
1 tsp (6g)
2 cup(s) (474mL)
1 cup (185g)
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.