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Carolina Kitchen: Foothills Wellness Center's coffee steak, salad and key lime dessert

20170806 Carolina Kitchen Foothills Wellness (edited for web)Thumbnail

Foothills Wellness Center visits the Carolina Kitchen again with delicious yet healthy recipes to help you stick to your diet all day long.

Dr. Joseph Piccone and Melissa LeRoy create delicious recipes that make it easier to eat well.


Tomato & Basil Frittata


Ingredients
1 package of cauliflower rice
12 large eggs
1/2 cup unsweetened almond milk
2 tablespoons extra virgin olive oil
4 large ripe tomatoes, peeled and sliced
1 pound fresh or smoked mozzarella, diced
2 tablespoons slivered basil leaves
Salt and freshly ground black pepper

Instructions
1. Preheat the broiler.
2. In a large bowl, beat the eggs with the milk.
3. Pour 1 tablespoon of the oil into a very large ovenproof skillet, or use 2 skillets with half the ingredients in each. Place over medium heat on the stovetop and pour in the egg mixture. Scatter the tomatoes, cheese, and basil over the eggs. Season with salt and pepper to taste.
4. When the bottom just begins to brown, place the skillet under the broiler just until the top is set, a minute or less. Remove from the oven and use a large spatula to transfer the frittata to a serving platter. Cool about 10 minutes, cut into wedges, and serve or pack for grab and go breakfasts all week long.
5. Enjoy!

Nutrition Facts
Servings 12
Amount Per Serving / % Daily Value*
Calories 203 10%
Total Fat 15g 23 %
Saturated Fat 2g 9 %
Monounsaturated Fat 4g
Polyunsaturated Fat 1g
Trans Fat 0g
Cholesterol 192mg 64 %
Sodium 285mg 12 %
Potassium 95mg 3 %
Total Carbohydrate 3g 1 %
Dietary Fiber 1g 4 %
Sugars 1g
Protein 15g 29 %
Vitamin A 9 %
Vitamin C 2 %
Calcium 5 %
Iron 6 %



Grilled Coffee Steak with Grilled Asparagus & Tomato Basil Salad



Grilled Coffee Steak

Ingredients

1/4 c. finely ground coffee
1/4 c. coconut sugar
1 1/2 tsp. sea salt
1/8 tsp. ground cinnamon
1/8 tsp. ground ginger
1/8 tsp. ground white pepper
1/8 tsp. five-spice powder
Pinch cayenne pepper
2 1/2 lb. skirt steak
1 tbsp. olive oil

Directions
1. Remove steak from refrigerator and let come to room temperature, about 15 minutes.
2. Heat grill to high. Combine coffee, coconut sugar, salt, cinnamon, ginger, white pepper, five spice powder, and cayenne pepper in a bowl. Rub steak with oil, and sprinkle with rub. Massage rub into meat.
3. Grill until charred and medium-rare, 2 to
4. minutes per side. Transfer to a cutting board, cover with foil and let rest 5 minutes before thinly slicing at an angle.
5. Serve immediately.

Nutrition Facts
Servings 8
Amount Per Serving / % Daily Value*
Calories 284 14%
Total Fat 12g 19 %
Saturated Fat 5g 25 %
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Trans Fat 0g
Cholesterol 94mg 31 %
Sodium 518mg 22 %
Potassium 1mg 0 %
Total Carbohydrate 7g 2 %
Dietary Fiber 5g 19 %
Sugars 6g
Protein 31g 61 %
Vitamin A 0 %
Vitamin C 0 %
Calcium 0 %
Iron 14 %


Grilled Asparagus

Ingredients
1 bunch asparagus
2 tbsp. olive oil
2 tbsp. fresh herbs
1 tbsp. minced garlic

Directions
1. Place trimmed asparagus in a bowl.
2. Place oil, herbs and garlic on top.
3. Mix thoroughly.
4. Place directly on indoor grill or in a grill basket.
5. Grill to desired doneness.

Nutrition Facts
Servings 4
Amount Per Serving / % Daily Value*
Calories 79 / 4%
Total Fat 7g 11 %
Saturated Fat 1g 5 %
Monounsaturated Fat 5g
Polyunsaturated Fat 1g
Trans Fat 0g
Cholesterol 0mg 0 %
Sodium 2mg 0 %
Potassium 170mg 5 %
Total Carbohydrate 4g 1 %
Dietary Fiber 2g 7 %
Sugars 2g
Protein 2g 4 %
Vitamin A 13 %
Vitamin C 9 %
Calcium 3 %
Iron 10 %

Tomato & Basil Salad

Ingredients
4 tomatoes
1 cup fresh basil leaf
1 clove of garlic
2 TBSP balsamic vinegar
2 TBSP extra virgin olive oil
sea salt
fresh ground pepper

Directions
1. Cut tomatoes in quarters or eights, depending on size and place in bowl.
2. Roughly chop basil and place in bowl.
3. Add garlic.
4. Mix together balsamic vinegar and olive oil.
5. Pour 1/2 TBSP over tomato, basil-garlic mix.
6. Season with salt and pepper.

Nutrition Facts
Servings 4
Amount Per Serving / % Daily Value*
Calories 93 / 5%
Total Fat 7g 11 %
Saturated Fat 1g 5 %
Monounsaturated Fat 5g
Polyunsaturated Fat 1g
Trans Fat 0g
Cholesterol 0mg 0 %
Sodium 232mg 10 %
Potassium 335mg 10 %
Total Carbohydrate 7g 2 %
Dietary Fiber 2g 7 %
Sugars 4g
Protein 0g 1 %
Vitamin A 31 %
Vitamin C 30 %
Calcium 3 %
Iron 5 %


Individual Key Lime Protein Desserts


Ingredients

For the crust:
5 Medjool dates, pitted
1/3 cup raw walnuts
1/3 cup raw oats (certified gluten-free if necessary)

For the filling:
5 tablespoons Greek Yogurt/Cream Cheese mixture
2 tablespoons fresh lime juice
1 scoop No Whey protein powder
5-6 drops liquid stevia

Directions
1. Place cupcake liners into a 6-count cupcake tin. Set aside.
2. Add the dates, walnuts and oats to a food processor and process until well combined and looks like coarse sand. It should feel sticky between your fingers. Once ready, place about a gumball size of crust mixture into the bottom of each cupcake liner and flatten out with your fingers so it covers the bottom like a crust (it should be well packed). Set aside.
3. In a small bowl, add the softened cream cheese/yogurt, protein powder, lime juice and stevia. Mix well until smooth.
4. Scoop out the filling and place evenly into each cupcake tin. Place tin in the freezer for an hour or until ready to eat, allowing 5 minutes to thaw. Store leftover tarts in the freezer.

Nutrition Facts
Servings 8
Amount Per Serving / % Daily Value*
Calories 117 / 6%
Total Fat 4 g 7 %
Saturated Fat 1 g 5 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 11 mg 4 %
Sodium 33 mg 1 %
Potassium 152 mg 4 %
Total Carbohydrate 16 g 5 %
Dietary Fiber 2 g 8 %
Sugars 11 g
Protein 5 g 10 %
Vitamin A 2 %
Vitamin C 2 %
Calcium 6 %
Iron 2 %


* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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