As we age, the people around us do too. Close friends may move away for retirement or to be closer to their families, and our children are now adults who have their own children to care for. Empty nest syndrome can kick in and adjusting to these changes in everyday life can be a daunting task, even making a nutritious meal. If you're used to cooking for many hungry mouths, but now only need to cook for one or two, it's important to adjust the number of servings you're cooking, and for good reason.
Research has shown that, when given larger portions, people typically tend to overeat which can lead to indigestion and weight gain in the short term and obesity, diabetes and heart disease in the long term. And think of all the money you can save in a trip to the grocery store if you size down your portions appropriately.
Check out this scrumptious recipe for two: Steak & Potato Kebabs with Creamy Cilantro Sauce, courtesy of EatingWell.com.
Makes 2 servings
ACTIVE TIME: 40 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
1/4 cup packed fresh cilantro leaves, minced
1 tablespoon red-wine vinegar or cider vinegar
1 tablespoon reduced-fat sour cream
1/2 small clove garlic, minced
1/2 teaspoon chile powder
1/4 teaspoon ground cumin
1/4 teaspoon salt, divided
4 new or baby red potatoes
10 ounces strip steak, trimmed and cut into 1 1/2-inch pieces
1 poblano pepper or 1/2 large green bell pepper, cut into 1-inch pieces
1/2 teaspoon extra-virgin olive oil
1/2 large sweet onion, cut into 1-inch chunks
1. Combine cilantro, vinegar, sour cream, garlic, chile powder, cumin and 1/8 teaspoon salt in a small bowl. Set aside.
2. Preheat grill to high.
3. Place potatoes in a microwave-safe container. Cover and microwave on High until just tender when pierced with a fork, 3 to 3 1/2 minutes.
4. Toss the potatoes, steak and pepper pieces with oil and the remaining 1/8 teaspoon salt in a large bowl. Thread the potatoes, steak, peppers and onion chunks onto 4 skewers. Grill, turning once or twice, until the steak reaches desired doneness, about 6 minutes for medium. Serve the kebabs with the reserved sauce.
NUTRITION INFORMATION: Per serving: 269 calories; 9 g fat (3 g sat, 4 g mono); 65 mg cholesterol; 16 g carbohydrate; 30 g protein; 2 g fiber; 368 mg sodium; 769 mg potassium.
Nutrition bonus: Vitamin C & Zinc (35% daily value), Potassium (22% dv), Iron (15% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 4 lean meat
MAKE AHEAD TIP: Equipment: Four 10- to 12-inch skewers
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