Browse Recipe Categories or

Universal Marinade and Grilled or Roasted Meat and Vegetables

×

Universal Marinade and Grilled or Roasted Meat and Vegetables

Nutrition Facts

Universal Marinade and Grilled or Roasted Meat and Vegetables
CaloriesCalories
190 Per Serving
ProteinProtein
27g Per Serving
FiberFiber
2g Per Serving
Cost Per ServingCost Per Serving
$3.26
×
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

Servings   4  

Marinades

  • 3 Tbsp. low-sodium soy sauce
  • 2 Tbsp. white or apple cider vinegar
  • 3 clove fresh garlic (minced) 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, all visible fat discarded OR
  • 4 boneless, skinless chicken breasts (all visible fat discarded)

Roasted Vegetables

  • yellow squash cut into 1/4-inch-wide strips
  • portabella mushroom
  • 1 bunch green onions
  • bell pepper (any color), cut into 1/2-inch wedges
  • asparagus
  • eggplant (sliced into 1/8 inch discs)

Directions

Tip: Click on step to mark as complete.

If Grilling Meat or Vegetables

  1. Prepare grill to high-heat. Grill meat to desired doneness (5-10 minutes per side). Let meat rest for 10 minutes to let juices redistribute before serving.
  2. Grill vegetables, turning frequently until browned and crisp-tender (5-8 minutes).
  3. Serve meat with vegetables.

If Roasting Meat or Vegetables in Oven

  1. Mix and match 3-4 of the vegetables listed (whatever is in-season and/or on-sale) to make a total of about 4 cups.
  2. Pre-heat oven to 375 degrees. Place meat in 9x13 inch casserole dish. Cook for 20 minutes. Flip meat.
  3. Spread vegetables evenly across a cookie sheet. Bake in oven with meat for another 20 minutes.
  4. Remove meat from oven, let stand. Turn oven to low-broil and broil vegetables 3 minutes or until browned.

Tip: Go Vegetarian for a night and serve roasted vegetables over brown rice.
 

Nutrition Facts

Universal Marinade and Grilled or Roasted Meat and Vegetables
CaloriesCalories
190 Per Serving
ProteinProtein
27g Per Serving
FiberFiber
2g Per Serving
Cost Per ServingCost Per Serving
$3.26
×
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

Servings   4  

Marinades

  • 3 Tbsp. low-sodium soy sauce
  • 2 Tbsp. white or apple cider vinegar
  • 3 clove fresh garlic (minced) 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, all visible fat discarded OR
  • 4 boneless, skinless chicken breasts (all visible fat discarded)

Roasted Vegetables

  • yellow squash cut into 1/4-inch-wide strips
  • portabella mushroom
  • 1 bunch green onions
  • bell pepper (any color), cut into 1/2-inch wedges
  • asparagus
  • eggplant (sliced into 1/8 inch discs)

Directions

Tip: Click on step to mark as complete.

If Grilling Meat or Vegetables

  1. Prepare grill to high-heat. Grill meat to desired doneness (5-10 minutes per side). Let meat rest for 10 minutes to let juices redistribute before serving.
  2. Grill vegetables, turning frequently until browned and crisp-tender (5-8 minutes).
  3. Serve meat with vegetables.

If Roasting Meat or Vegetables in Oven

  1. Mix and match 3-4 of the vegetables listed (whatever is in-season and/or on-sale) to make a total of about 4 cups.
  2. Pre-heat oven to 375 degrees. Place meat in 9x13 inch casserole dish. Cook for 20 minutes. Flip meat.
  3. Spread vegetables evenly across a cookie sheet. Bake in oven with meat for another 20 minutes.
  4. Remove meat from oven, let stand. Turn oven to low-broil and broil vegetables 3 minutes or until browned.

Tip: Go Vegetarian for a night and serve roasted vegetables over brown rice.
 

91视频 recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the 91视频. See full terms of use.