Free The 150 Healthiest 15-Minute Recipes on Earth by Jonny Bowden Page A

peanuts (or 1/4 cup [35 g] whole, to save time)
    In a large skillet, heat 1 teaspoon of the oil over medium-high heat for 1 minute. Add the steak strips, season lightly with salt and pepper, and sauté, turning frequently, for 3 to 5 minutes or until cooked to desired doneness. Remove the steak and set aside.
    Drain the pan and lower the heat to medium. Add the remaining teaspoon of oil, ginger, and garlic and sauté for 1 minute. Stir in the hoisin and tamari sauces and cook for 1 minute. Add the steak to the pan and cook for 1 minute. Serve the steak and sauce over the mung bean sprouts (or slaw mix) garnished with the peanuts.
    Yield : 4 servings
Per Serving : 254 Calories; 12g Fat (38.3% calories from fat); 33g Protein; 9g Carbohydrate; 2g Dietary Fiber; 66mg Cholesterol; 609mg Sodium
     
    From Chef Jeannette
    To Complete the Meal : Serve with Thai cucumber salad. Using a mandoline or food processor, julienne or shred 1 small peeled English cucumber. Dress with 2 tablespoons (28 ml) of unseasoned rice vinegar or fresh lime juice, 1 teaspoon of Sucanat, 2 teaspoons of low-sodium tamari, 1 teaspoon of toasted sesame oil, 1 teaspoon of Thai sweet chili sauce (optional), 1/2 cup (50 g) of sliced scallions, and 2 tablespoons (18 g) of crushed peanuts. Optional addition: 1/4 cup (4 g) of chopped fresh cilantro.
     
Iron-Rich Blackstrap Balsamic Steak
    From Dr. Jonny : Once you taste what blackstrap molasses does to food, you’ll want to find more ways to use this healthy sweetener. Molasses is actually the byproduct of sugar refining. It contains all of the nutrients found in the raw sugarcane plant, which are completely lost in processed white sugar. Blackstrap molasses, though still technically a sweetener, actually has a fairly high amount of nutrients. You might even call it the anti-sugar. A good source of iron, calcium, magnesium, potassium, manganese, and copper, it makes a sweet glaze, which Chef Jeannette used to liven up this simple steak. Note: Pan-frying is a simple way to get some good lean protein on your plate and save some grill-heating time. (And beef is still, after all, one of the best sources of absorbable iron in the diet, with each serving of steak providing 3 or 4 milligrams’ worth.) Don’t forget to choose high-quality beef!
Ingredients
    1 sirloin steak (12 to 14 ounces [340 to 400 g], 1 to 1 1/2 inches [2.5 to 3.5 cm] thick), trimmed
    Salt and fresh ground black pepper
    2 tablespoons (40 g) blackstrap molasses
    2 tablespoons (28 ml) balsamic vinegar
    Pinch dried thyme
    Pinch ground nutmeg
    Season the sirloin with salt and pepper to taste.
    Spray a large skillet (or grill pan) with olive oil to lightly coat. Heat the pan over medium-high heat (the pan is ready when you touch a fatty edge of the steak to the center and it sizzles quickly). Lay the sirloin in the pan and cook for 4 to 6 minutes per side for medium rare, slicing the steak open to check for desired doneness.
    When the steak is finished, remove from the pan and reduce heat to low.
    Add molasses, vinegar, thyme, and nutmeg to the cooled pan and stir quickly for a minute or so until hot. Drizzle it lightly over the steak to serve.
    Yield : 4 servings
Per Serving : 197 Calories; 12g Fat (54.2% calories from fat); 16g Protein; 7g Carbohydrate; 0g Dietary Fiber; 53mg Cholesterol; 49mg Sodium
     
    From Chef Jeannette
    To Complete the Meal : Slice the steak into thick strips and serve it over a chunky salad. Combine 4 cups (120 g) of baby spinach (or chopped red lettuce), four quartered plum tomatoes, half a red onion sliced into rings, and chunky slices of peeled cucumber to make a bed for the steak.
    If You Have 10 More Minutes : Slice a whole yellow onion into rings and saute until soft in 1 tablespoon (15 ml) of olive oil with pinches of salt and pepper over medium heat (cooked onion will replace the raw red onion in the suggested side).
     
Quick-Sizzle Beef Satay Shish Kebab
    From Dr. Jonny : Satay is a type of shish kebab dish that is