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Homemade Strawberry Ice Cream

Homemade Strawberry Ice Cream

What is more delicious and tastes like summer than ice cream? Add berries to the mix and you’ve got yourself a perfect, refreshing summertime treat. 

If you are a fan of Pinterest and internet recipes, it’s likely that you are seeing more and more ways to create healthy “ice cream” that lacks the cream and fat of regular ice cream. If you have a good blender, you can pretty much make a cold, icy and creamy treat out of any fruit mixed with some dairy. We think this recipe for Homemade Strawberry Ice Cream tastes even better than the real thing. And, what makes it extra fun is that you can customize it to add different flavors. Throw in some basil, coconut or dark chocolate chips to make it your favorite.

Homemade Strawberry Ice Cream
Serves 4
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Cook Time
5 min
Cook Time
5 min
134 calories
32 g
4 g
1 g
2 g
1 g
283 g
19 g
21 g
0 g
0 g
Nutrition Facts
Serving Size
283g
Servings
4
Amount Per Serving
Calories 134
Calories from Fat 11
% Daily Value *
Total Fat 1g
2%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 4mg
1%
Sodium 19mg
1%
Total Carbohydrates 32g
11%
Dietary Fiber 5g
21%
Sugars 21g
Protein 2g
Vitamin A
3%
Vitamin C
171%
Calcium
8%
Iron
10%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 cups frozen strawberries
  2. 1/2 cup plain Greek yogurt
  3. 2 tbsp. honey
  4. The juice from 1 lemon
Instructions
  1. Place all ingredients in a food processor and blend on high until smooth.
  2. Serve immediately. Store the leftovers in a container and freeze for up to 1 month.
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calories
134
fat
1g
protein
2g
carbs
32g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Roasted Red Pepper Quesadilla

Roasted Red Pepper Quesadilla

Roasted red peppers are often times overlooked in the supermarket. When you think of a nutrient dense, red vegetable the first thing that comes to mind for many is a tomato. However, we encourage you to go out of your comfort zone and begin to incorporate more red peppers into your diet. Not only does 1 medium red pepper have about three times amount of Vitamin C as an orange (85% vs. 250%), but they can easily be added to lots of different dishes that you probably already eat… like quesadillas!

These Roasted Red Pepper Quesadillas are an excellent vegetarian dish that won’t leave you feeling overstuffed, like some Mexican food can. The best part about them is that they are loaded with other veggies (mushrooms and onions) making them a totally nutritious meal. If you can, roast your own red peppers, but using store bought is fine too! You can find jarred roasted red peppers in the same aisle of the grocery store as tomato sauce. 

Make a batch of the veggies ahead of time, then assemble these quesadillas for an easy lunch or snack during the week.

Roasted Red Pepper Quesadilla
Serves 1
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Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Prep Time
5 min
Cook Time
25 min
Total Time
30 min
383 calories
47 g
25 g
15 g
15 g
8 g
178 g
400 g
3 g
0 g
6 g
Nutrition Facts
Serving Size
178g
Servings
1
Amount Per Serving
Calories 383
Calories from Fat 132
% Daily Value *
Total Fat 15g
23%
Saturated Fat 8g
40%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 25mg
8%
Sodium 400mg
17%
Total Carbohydrates 47g
16%
Dietary Fiber 4g
14%
Sugars 3g
Protein 15g
Vitamin A
5%
Vitamin C
7%
Calcium
25%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 red onion, sliced thin
  2. 1/2 tsp. coconut oil
  3. 1/4 cup sliced portobello mushrooms
  4. 1 red pepper, roasted and chopped (jarred or roasted at home)
  5. 1 whole wheat tortilla
  6. 1/4 cup shredded swiss cheese
Instructions
  1. Set the stovetop to medium heat. Using a large nonstick skillet, cook the onion in the coconut oil for about 10 minutes, until it starts to brown.
  2. Add the portobello mushrooms, set the heat to medium low, cover, and cook for 5 minutes until the mushrooms are tender.
  3. Next, add the red pepper, and continue to cook for 5 more minutes.
  4. Lay the whole wheat tortilla flat on the counter. Add half of swiss cheese to the bottom half.
  5. Top the swiss cheese with 1/4 cup of the veggie mixture.
  6. Add the second half of swiss cheese to the top of the veggie mixture, then fold the tortilla in half.
  7. Transfer the quesadilla to a new skillet, sprayed with nonstick oil and cook for 2 or 3 minutes on each side on medium heat, until the cheese is melted.
  8. Cut into 4 pieces. Serve with your favorite Mexican toppings.
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calories
383
fat
15g
protein
15g
carbs
47g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Blueberry Yogurt Bark

Blueberry Yogurt Bark

Enjoy blueberries in June! Purchase fresh blueberries to snack on throughout the day, or buy frozen or dried blueberries to store in your kitchen and add to baked goods, cereal, yogurt, or in this recipe for Blueberry Yogurt Bark. The tart taste of the blueberries and the Greek yogurt go really well together, and the frozen bark makes a refreshing treat on a hot day. Just don’t leave it out for long because it will quickly begin to melt! But, we don’t think it will be a problem because this recipe is so tasty that it will be gone in no time.

Note that you can use a variety of different berry types and yogurt flavors for this recipe to customize your preferences. You can also add additional toppings like nuts, honey, or dark chocolate. The possibilities are endless!

Blueberry Yogurt Bark
Serves 8
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Prep Time
5 min
Cook Time
4 hr
Prep Time
5 min
Cook Time
4 hr
56 calories
8 g
8 g
2 g
2 g
1 g
82 g
28 g
7 g
0 g
1 g
Nutrition Facts
Serving Size
82g
Servings
8
Amount Per Serving
Calories 56
Calories from Fat 18
% Daily Value *
Total Fat 2g
3%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 8mg
3%
Sodium 28mg
1%
Total Carbohydrates 8g
3%
Dietary Fiber 0g
2%
Sugars 7g
Protein 2g
Vitamin A
1%
Vitamin C
4%
Calcium
8%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup dried blueberries, plus extra for topping
  2. 2 cups Greek yogurt
  3. Honey, for drizzling (optional)
Instructions
  1. Line a 9 x 9 baking pan with parchment paper.
  2. Mix the blueberries and the Greek yogurt together.
  3. Spread the Greek yogurt mixture evenly onto the baking pan.
  4. Top with the additional dried blueberries and a drizzle of honey.
  5. Freeze for at least 4 hours (overnight is preferable).
  6. Remove the parchment paper with the frozen yogurt from the baking pan. Either cut with a sharp knife or use your hands to break.
  7. Enjoy!
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calories
56
fat
2g
protein
2g
carbs
8g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Roasted Red Pepper Sauce

Roasted Red Pepper Sauce

We love roasted red peppers! Did you know that this vegetable can be used in a decadent sauce that is similar to a cheesy Alfredo sauce but lacks the cholesterol and fat? When we found this out we got so excited and had to try it for ourselves! Guess what? The result is a delicious smokey sauce that tastes great on just about anything. Even better, this sauce is packed with Vitamin C thanks to the roasted red peppers.

With this roasted red pepper sauce recipe, you can either roast the peppers ahead of time by yourself, or purchase jarred ones for convenience. If you roast the peppers at home, simply cut then in half, roast in the oven until the skin starts to blister (about 25 minutes on 425 degrees), then let them cool and peel off the skin.

We recommend making this sauce ahead of time, then freezing batches to use with whole wheat pasta, whole wheat pizza, or on top of grilled salmon or chicken in place of tomato sauce.

Roasted Red Pepper Sauce
Serves 6
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Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Prep Time
5 min
Cook Time
25 min
Total Time
30 min
82 calories
3 g
9 g
6 g
4 g
3 g
46 g
99 g
1 g
0 g
3 g
Nutrition Facts
Serving Size
46g
Servings
6
Amount Per Serving
Calories 82
Calories from Fat 56
% Daily Value *
Total Fat 6g
10%
Saturated Fat 3g
16%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 3g
Cholesterol 9mg
3%
Sodium 99mg
4%
Total Carbohydrates 3g
1%
Dietary Fiber 0g
2%
Sugars 1g
Protein 4g
Vitamin A
4%
Vitamin C
3%
Calcium
4%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 white onion, chopped
  2. 1 tbsp. extra virgin olive oil
  3. 2 cloves garlic, chopped
  4. 4 whole roasted red peppers from a jar, chopped
  5. 4 oz. plain goat cheese, cut into small pieces
  6. 2 tbsp. low-fat milk
  7. Salt and pepper, to taste
Instructions
  1. Set the stovetop to medium high heat. Add the olive oil to a large skillet, then add the onions and the garlic. Stir the onions and garlic so they are covered with olive oil.
  2. Cover the skillet with a lid, then set to low heat and cook for about 10 minutes, until both the onions and the garlic are golden brown.
  3. Add the roasted red peppers and cook for an additional 5 minutes to let the flavors combine.
  4. Next, add the goat cheese and the low-fat milk. Stir until the goat cheese is melted and creamy.
  5. Transfer the mixture to a blender and blend for about 30 seconds to your desired consistency.
  6. Return the sauce to the skillet, add salt and pepper to taste, then serve as you please or freeze to enjoy later.
Notes
  1. If the blended sauce is too thick, add more milk to thin it out.
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calories
82
fat
6g
protein
4g
carbs
3g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Healthy Baked Eggs

Healthy Baked Eggs

Have you ever tried baked eggs before? Not exactly a frittata and not exactly a fried egg, healthy baked eggs are the perfect combination of both. They take very minimal effort to make and provide a healthy serving of protein, as well as the vitamins and minerals for the vegetables that we add to this recipe. Serve this delicious recipe for Healthy Baked Eggs for your next weekend breakfast or brunch!

 

Healthy Baked Eggs
Serves 4
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Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Prep Time
5 min
Cook Time
25 min
Total Time
30 min
125 calories
6 g
186 g
8 g
7 g
2 g
147 g
205 g
3 g
0 g
5 g
Nutrition Facts
Serving Size
147g
Servings
4
Amount Per Serving
Calories 125
Calories from Fat 74
% Daily Value *
Total Fat 8g
13%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 186mg
62%
Sodium 205mg
9%
Total Carbohydrates 6g
2%
Dietary Fiber 1g
5%
Sugars 3g
Protein 7g
Vitamin A
7%
Vitamin C
14%
Calcium
6%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 onion, chopped
  2. 1 tbsp. extra virgin olive oil
  3. 1 15 oz. can of fire roasted diced tomatoes
  4. 4 eggs
  5. Salt and pepper, to taste
  6. Fresh herbs like basil or chives (optional)
Instructions
  1. Preheat oven to 350 degrees.
  2. Set a large skillet to medium heat on the stovetop. Cook the onion in the extra virgin olive oil until it softens.
  3. Drain the extra liquid from the fire roasted tomatoes, then add them to the cooked onion.
  4. Cook for an additional 5 minutes to blend the flavors.
  5. Crack each egg on top of the veggies, turn the stovetop to low and cover.
  6. Cook for 5 minutes until the eggs become slightly firm.
  7. Transfer the entire skillet to the oven, and cook for 15-20 minutes, until the eggs are cooked to your liking. Carefully remove the entire skillet from the oven and let cool.
  8. Season with salt and pepper, add the fresh herbs, and serve with slices of crusty whole grain bread for a hearty meal!
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calories
125
fat
8g
protein
7g
carbs
6g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Spinach Bites

Spinach Bites

These healthy Spinach Bites are an excellent choice for a nutritious, homemade appetizer. Once you realize how quickly you can whip up a batch of these, you won’t think about choosing frozen appetizers ever again!

One benefit of making your own appetizers, like these Spinach Bites, is that you can customize them to your taste preferences. For example, if you like spicy, then add some red pepper flakes to the recipe. If you prefer a sharper cheese, you can use cheddar instead of mozzarella. Another benefit of taking the extra few minutes to have a homemade appetizer is that it is more cost effective than buying a pre-made version.

Pick up the ingredients (if you don’t have them in your kitchen already) for this easy recipe and make them for your next gathering. Best of all, these spinach bites are tasty cold too so they make great leftovers, especially for your child’s lunchbox!

Spinach Bites
Serves 8
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Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
84 calories
8 g
52 g
3 g
5 g
1 g
48 g
169 g
1 g
0 g
2 g
Nutrition Facts
Serving Size
48g
Servings
8
Amount Per Serving
Calories 84
Calories from Fat 30
% Daily Value *
Total Fat 3g
5%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 52mg
17%
Sodium 169mg
7%
Total Carbohydrates 8g
3%
Dietary Fiber 1g
4%
Sugars 1g
Protein 5g
Vitamin A
36%
Vitamin C
8%
Calcium
8%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 5 oz. package fresh spinach leaves
  2. 2 eggs
  3. 1/2 cup mozzarella cheese, shredded
  4. 3/4 cup panko breadcrumbs
  5. 2 tbsp. fresh basil, chopped
  6. Salt and pepper, to taste
Instructions
  1. Preheat the oven to 350 degrees.
  2. Trim the stems off the spinach leaves.
  3. Bring a large pot of water to a boil, then cook the spinach leaves for about 3 minutes, until they become wilted. Drain, then when they are cooled, use your hands to squeeze the excess water.
  4. Place the spinach leaves on a cutting board and chop into small pieces. Transfer to a large mixing bowl.
  5. In the same bowl, add the eggs, mozzarella, panko breadcrumbs, basil and salt and pepper. Combine using a spoon until all ingredients are mixed together, creating a thick batter.
  6. Using your hands or a melon scooper, form small, 1 inch balls out of the spinach batter.
  7. Place the balls on a baking pan lined with parchment paper.
  8. Bake in the oven for 20 minutes, until firm and golden brown.
  9. Serve with your favorite dipping sauces like tomato sauce and pesto, or eat plain.
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calories
84
fat
3g
protein
5g
carbs
8g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Copycat Starbucks Spinach Feta Wrap

Copycat Starbucks Spinach Feta Wrap

Have you tried the Spinach Feta Wrap from Starbucks? It is a fan favorite for a healthy option from the chain, and has egg whites, spinach, feta and sun dried tomatoes. When we are on the road and need a quick and affordable healthy option, this is one of our favorites! So… we were curious about copying the recipe in our own kitchen and seeing if we could make it ourselves. The result? A fresh, delicious breakfast or lunch wrap that can be made in batches and frozen for a quick meal! We love that we can make this Copycat Starbucks Spinach Feta Wrap ourselves and know the ingredients that go into it. And, another benefit of making restaurant style meals at home is that you save lots of money! Try this Copycat Starbucks Spinach Feta Wrap and you will not be disappointed.

Copycat Starbucks Spinach Feta Wrap
Serves 1
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Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
297 calories
28 g
380 g
12 g
18 g
5 g
174 g
279 g
2 g
0 g
6 g
Nutrition Facts
Serving Size
174g
Servings
1
Amount Per Serving
Calories 297
Calories from Fat 108
% Daily Value *
Total Fat 12g
19%
Saturated Fat 5g
23%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 380mg
127%
Sodium 279mg
12%
Total Carbohydrates 28g
9%
Dietary Fiber 2g
8%
Sugars 2g
Protein 18g
Vitamin A
68%
Vitamin C
16%
Calcium
14%
Iron
18%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 eggs
  2. 1 cup fresh spinach leaves
  3. 1 whole wheat wrap
  4. 1 tbsp. sun dried tomatoes, chopped
  5. 1 tbsp. feta cheese
Instructions
  1. Whisk the eggs together, then cook on the stovetop using a nonstick skillet set to medium heat. Scramble to desired consistency, then remove from heat.
  2. Using the same pan, add the spinach and cook until it becomes wilted (about 5 minutes). Remove from heat.
  3. Lay the whole wheat wrap flat on the counter. Using the bottom 1/3 of the wrap, add the eggs first, then the spinach, the sun dried tomatoes, and the feta cheese.
  4. Fold in the outer edges of the wrap, then roll it up, starting at the bottom.
  5. Cut in half with a sharp knife and serve.
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calories
297
fat
12g
protein
18g
carbs
28g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/

 

Celebrate Girls Fitness with #GirlsAre!

Celebrate Girls Fitness with #GirlsAre!

In May, we are so excited to celebrate National Physical Fitness and Sports Month! When it comes to being active, we think that everyone should participate no matter what age, gender or race. That’s why we are so excited to partner with #GirlsAre Campaign to promote girls fitness. Thanks to the Alliance for a Healthier Generation, Clinton Health Matters Initiative, and No Ceilings: The Full Participation Project of the Clinton Foundation for sponsoring this campaign. This three-week long campaign is designed to shine the spotlight on female fitness.

franklinhuddle

Why do we focus on girls and women? Statistics show that girls are less physically active as boys. By the time they reach high school, females are twice as likely to drop out of sports teams than their male counterparts. Here at OWG, we want everyone to be physically fit and are so excited about promoting girls fitness! Exercise helps build muscle, improve cardiovascular health, and releases feel-good chemicals called endorphins that make us happier. To show our support for the #GirlsAre Campaign we have rounded up our favorite blog posts that feature strong, physically fit girls. You can check them out here.

Dominique Dawes – Listen in as Dominique Dawes, a former Olympic Gymnast, share her healthy lifestyle tips.

Ruthie Bolton – One of the most accomplished athletes in the world shares her tips for keeping kids healthy. Ruthie Bolton is a 2-time Olympic Gold Medalist, a USA Basketball Female of the Year, the Sports Illustrated Best Woman Athlete by home state, and one of only 4 players to be named to the Women’s Basketball Hall of Fame Class of 2011. 

Dr. Sarah Messiah (Part 1 and Part 2) – Not only is Dr. Messiah a colleague in childhood obesity prevention, she is also a former Olympic athlete!

Stephanie Smith – An elite sprinter sits down with Peri Stolic for an interview about her sport and training for the Olympics.

Spinach and Chicken Rice Bake

Spinach and Chicken Rice Bake

For dinner, spinach meals are king! Meals made with spinach will give your body lots of Vitamins A and C, as well as iron. The great thing about spinach is that is so convenient. You can purchase frozen spinach for about $1 at the grocery store and keep it in the freezer for recipes like this Spinach and Chicken Rice bake. Everything in this recipe is made with things that you probably already have in your house. Make ahead and eat for leftovers for the rest of the week or serve this meal to a large, hungry crowd. It is sure to satisfy!

Spinach and Chicken Rice Bake
Serves 8
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Prep Time
35 min
Cook Time
25 min
Total Time
1 hr
Prep Time
35 min
Cook Time
25 min
Total Time
1 hr
352 calories
16 g
129 g
16 g
36 g
9 g
211 g
651 g
1 g
0 g
6 g
Nutrition Facts
Serving Size
211g
Servings
8
Amount Per Serving
Calories 352
Calories from Fat 140
% Daily Value *
Total Fat 16g
24%
Saturated Fat 9g
44%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 129mg
43%
Sodium 651mg
27%
Total Carbohydrates 16g
5%
Dietary Fiber 2g
8%
Sugars 1g
Protein 36g
Vitamin A
92%
Vitamin C
4%
Calcium
52%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 cups brown rice, cooked
  2. 1 10 oz. container frozen spinach
  3. 1 lb. chicken breast, cut into cubes
  4. 1/2 yellow onion, diced
  5. 2 garlic cloves, minced
  6. 2 eggs
  7. 1/4 cup skim milk
  8. 1 cup low-fat cheddar cheese (shredded)
  9. Salt and pepper, to taste
  10. Parmesan cheese, for topping
Instructions
  1. Preheat oven to 350 degrees.
  2. Cook the rice according to directions, then set aside.
  3. Cook the spinach according to directions, remove excess water, then set aside.
  4. Meanwhile, cook the chicken over medium heat on the stovetop until no pink remains. Remove from heat.
  5. Using the same pan that was used to cook the chicken, sauté the onions for about 5 minutes, until soft. Add the garlic and cook for 2 more minutes until it begins to brown. Remove from heat.
  6. In a large mixing bowl, beat the two eggs. Add the milk and cheddar cheese. Next, add the chicken, onion mixture, the spinach and the rice. Combine all ingredients well.
  7. Spray a rectangular baking dish with nonstick spray, then pour in the rice mixture. Top with parmesan cheese and bake for 25 minutes until the cheese on top is melted.
  8. Remove from oven, let stand for 5 minutes then serve hot or freeze and eat later. Enjoy!
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calories
352
fat
16g
protein
36g
carbs
16g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/
Edamame and Beef Asian Salad

Edamame and Beef Asian Salad

This recipe for Edamame and Beef Asian Salad is made with simple, fresh ingredients and can be thrown together on a weeknight for a quick meal. It’s also a great option for upcoming summer barbecues and parties because it can be eaten cold.

We love Asian flavors and the peanut sauce that is used to dress this salad definitely meets our expectations for an Asian inspired dish. Note that you can make this salad with or without the beef. Adding the beef makes it a complete meal, while omitting it results in a great side dish to serve alongside your favorite, low-fat protein.

Edamame and Beef Asian Salad
Serves 8
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Prep Time
30 min
Total Time
30 min
Prep Time
30 min
Total Time
30 min
336 calories
11 g
47 g
23 g
25 g
5 g
188 g
211 g
3 g
0 g
16 g
Nutrition Facts
Serving Size
188g
Servings
8
Amount Per Serving
Calories 336
Calories from Fat 199
% Daily Value *
Total Fat 23g
35%
Saturated Fat 5g
24%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 11g
Cholesterol 47mg
16%
Sodium 211mg
9%
Total Carbohydrates 11g
4%
Dietary Fiber 4g
18%
Sugars 3g
Protein 25g
Vitamin A
9%
Vitamin C
40%
Calcium
8%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Salad
  1. 1 8 oz. package frozen edamame
  2. 1 10 oz. package frozen broccoli
  3. 1 tbsp. extra virgin olive oil
  4. 1 lb. sirloin steak
  5. 1/2 cup green onions, sliced thin
  6. 1/2 cup peanuts
  7. Sesame seeds (optional)
  8. Peanut sauce (see below)
For the Peanut Sauce
  1. 1/4 cup natural creamy peanut butter
  2. 1 tbsp. brown rice vinegar
  3. 1 tbsp. low sodium soy sauce
  4. 1 tsp. honey
  5. Dash of hot sesame oil
  6. Hot water, as needed, to thin the sauce
Instructions
  1. Defrost the edamame and broccoli according to directions, set aside.
  2. Meanwhile, pour the olive oil into a large skillet on the stovetop set to medium high heat. When it begins to sizzle, add the steak and cook for 5 minutes on each side. Remove from heat, let cool, then cut into thin strips.
  3. Using the same pan that you used to cook the steak, add the edamame and broccoli and set the heat to low. Cook for about 5 minutes so the vegetables absorb some of the steak juice, then remove from heat.
  4. Use a large bowl to mix the edamame, broccoli, steak, green onions and peanuts.
  5. In another bowl, mix the peanut butter, brown rice vinegar, soy sauce, honey and sesame oil together until smooth.
  6. Pour the peanut sauce into the large bowl, and toss all ingredients together until coated.
  7. Top with additional green onions and sesame seeds.
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calories
336
fat
23g
protein
25g
carbs
11g
more
OrganWise Guys Blog http://www.organwiseguys.com/blog/