This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.
Category: Main Dishes
Cups of Fruits and Vegetables per Serving: 3
1 cup dry barley
4 large roma tomatoes, cut into quarters
2 cups peeled baby carrots
2 cups sliced green bell pepper, 1” thick
3 seconds olive oil cooking spray
2 teaspoons no-salt herb seasoning
1 teaspoon fresh dill, chopped
½ teaspoon black pepper, freshly ground
1 teaspoon onion powder
1 teaspoon garlic powder
6 cups romaine lettuce
½ cup light ranch salad dressing
2 whole wheat pitas, 6½” diameter
Prepare barley according to package directions. Drain and cool. Pre-heat oven to 400°F. Combine tomatoes, carrots and peppers in a large bowl. Coat with 3 seconds of olive oil spray and mix well. Place vegetables on a flat non-stick oven pan and roast for 30 minutes, or until tender. When vegetables are cooked, add no-salt herb seasoning and fresh dill.
While vegetables are cooking, season steak with black pepper, onion powder and garlic powder. Place steak in center of grid over medium, ash-covered coals. Grill uncovered 13 to 16 minutes for medium rare to medium doneness, turning occasionally. Let rest for 5-10 minutes before slicing. Slice on the bias into ¼” strips.
On large plates, layer the following: 1 1/2 cups romaine lettuce, 1/4 of the steak, 1/4 of the vegetable mix and 1/4 of the barley. Top with 2 tablespoons of salad dressing. Cut the whole wheat pitas in half and cut each half into 3 equal sized wedges. Garnish each plate with three wedges of pita bread.
Each serving provides: An excellent source of vitamins A and C, folate, magnesium, potassium and fiber, and a good source of calcium.
Credit: Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
|Nutritional Information per Serving|
|Calories: 566||Carbohydrates: 66g|
|Total Fat: 17.9g||Cholesterol: 65mg|
|Saturated Fat: 4.4g||Dietary Fiber: 15g|
|% of Calories from Fat: 28%||Sodium: 534mg|