为了节省线上电子游戏飞禽走兽,可以考虑把食谱加倍,并在冰箱里放一些.
Nutrition Facts
Nutrition Facts
Calories | 190 | |
---|---|---|
Total Fat | 6.5 g | |
Saturated Fat | 2.5 g | |
Trans Fat | 0.0 g | |
Polyunsaturated Fat | 0.5 g | |
Monounsaturated Fat | 2.0 g | |
Cholesterol | 37 mg | |
Sodium | 360 mg | |
Total Carbohydrate | 5 g | |
Dietary Fiber | 2 g | |
Sugars | 3 g | |
Added Sugars | 0 g | |
Protein | 27 g |
Dietary Exchanges
1 vegetable, 3 lean meat
Ingredients
Marinades
-
3 Tbsp. low-sodium soy sauce -
2 Tbsp. 白醋或苹果醋 -
3瓣新鲜大蒜(切碎) OR -
2 tsp. jarred, minced garlic -
1 Tbsp. fresh, grated ginger -
1 Tbsp. extra virgin olive oil
Roasted Meat
-
4 (4 oz) flank or sirloin steaks,所有可见的脂肪都被丢弃 OR -
4块去骨去皮鸡胸肉(所有可见脂肪都被丢弃)
Roasted Vegetables
-
yellow squash 切成1/4英寸宽的条状 -
portabella mushroom -
1 bunch green onions -
bell pepper (任何颜色),切成1/2英寸的楔形 -
asparagus -
eggplant (切成1/8英寸的薄片)
Directions
如烧烤肉类或蔬菜
-
准备烤架至高温. 将肉烤至所需的熟度(每面5-10分钟). 让肉静置10分钟,让汁液在食用前重新分配. -
烧烤蔬菜,经常翻动,直到蔬菜变成褐色,酥脆(5-8分钟). -
蔬菜配肉.
如果用烤箱烤肉或蔬菜
-
将列出的3-4种蔬菜(任何应季和/或打折的)混合搭配,总共约4杯. -
将烤箱预热到375度. 把肉放在9 × 13英寸的砂锅里. Cook for 20 minutes. Flip meat. -
把蔬菜均匀地铺在烤盘上. 与肉一起放入烤箱再烤20分钟. -
将肉从烤箱中取出,静置. 将烤箱调至低火,将蔬菜烤3分钟或至焦黄.
Tip: 吃一晚素食,在糙米上吃烤蔬菜.