Recipes of the Month: July 2023

The Registered Dieticians at Roller Weight Loss have come up with easy and delicious healthy recipes to enjoy this summer!

Beef Stir Fry with Baby Bok Choy and Ginger

Ingredients:

• 12 ounces beef flank steak, trimmed
• 1 tbsp minced fresh ginger
• 1 ½ tsp reduced-sodium soy sauce
• 1 tsp dry sherry plus 1 Tbsp., divided
• 1 tsp cornstarch
• 1 tsp toasted sesame oil
• 2 tbsp oyster-flavored sauce
• 1 tbsp vegetable oil
• 1 pound baby bok choy, trimmed and cut into 2-inch pieces (about 8 cups)
• 3 tbsp unsalted chicken broth

Directions:

1. Cut beef with the grain into 2-inch-wide strips. Cut each strip across the grain into 1/4-inch-thick slices.
2. Combine the beef, ginger, soy sauce, 1 tsp. sherry, and cornstarch in a medium bowl; stir until the cornstarch is no longer visible. Add sesame oil and stir until the beef is lightly coated.
3. Combine oyster-flavored sauce and the remaining 1 tbsp sherry in a small bowl. Set aside.
4. Heat a wok (or a 12-inch stainless-steel skillet) over high heat until a drop of water vaporizes within 1 to 2 seconds of contact. Swirl in vegetable oil.
5. Add the beef in an even layer; cook, undisturbed, until it begins to brown, about 1 minute. Using a metal spatula, stir-fry until lightly browned but not cooked through, 30 seconds to 1 minute more. Transfer to a plate.
6. Add bok choy and broth to the pan.
7. Cover and cook until the bok choy greens are bright green and almost all the liquid has been absorbed, 1 to 2 minutes.
8. Return the beef to the pan, add the reserved sauce, and stir-fry until the beef is just cooked through and the bok choy is tender-crisp, 30 seconds to 1 minute.

Source: https://www.eatingwell.com/recipe/274838/chinese-ginger-beef-stir-fry-with-baby-bok-choy/

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Chunky Homemade Salsa

Ingredients:

• 2 (15 oz) cans no salt added tomatoes, undrained
• 1 small yellow onion diced
• 2 jalapenos, de-seeded and finely diced
• 2 cloves garlic, minced
• 1/2 cup minced fresh cilantro
• 1 lime, juiced
• 1 tsp cumin

Directions:

1. In a large bowl, add tomatoes, onions, jalapeños, garlic & cilantro.
2. Mix well.
3. Stir in cumin, lime juice & serve!

Source: https://onieproject.org/recipes/chunky-homemade-salsa/

Mango Lime Popsicles

Ingredients:

• 3 cups frozen mango chunks
• 2 limes, juiced
• 1/4 cup nonfat vanilla Greek yogurt
• 1/2 cup water
• 8 (3 oz) cups of popsicle molds
• 8 wooden craft sticks

Directions:

1. Blend the mango, lime juice, yogurt & water until smooth.
2. Pour blended mixture into cups or popsicle molds.
3. Place craft sticks in the center of the cups or mold.
4. Freezer 4 hours or until frozen through.

Source: https://onieproject.org/recipes/mango-lime-popsicles/

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