• Choose a category
• All
• Classic-Fiction

8 corn or whole-wheat tortillas

Salsa, for serving

1 Mix together the lime juice, coriander, chili powder, and garlic in a small bowl. Pour over the meat as a marinade. Cover and refrigerate for 1 hour.

2 After the meat has marinated, add the sliced peppers and onion to it.

3 Heat the olive oil in a skillet or wok over medium-high heat. Stir-fry the meat and vegetables until the beef is cooked, about 5 minutes.

4 Warm the tortillas in the microwave for 10 seconds.

5 Fill each tortilla with the fajita mixture and serve with salsa.

Per serving: Calories 297 (From Fat 61); Glycemic Load 13 (Medium); Fat 7g (Saturated 2g); Cholesterol 64mg; Sodium 137mg; Carbohydrate 34g (Dietary Fiber 5g); Protein 26g.

Grilled Garlic-Lime Tenderloin

Tenderloin isn't the leanest cut o' beef out there, but it certainly isn't the richest either. This beef dish pairs wonderfully with a large mixed greens salad or green beans.

Specialty tool: Gas or charcoal grill, or grill pan

Preparation time: 10 minutes

Refrigeration time: 24 hours

Cooking time: 22 minutes

Yield: 6 servings

4 large garlic cloves, minced

2 tablespoons reduced-sodium soy sauce

2 teaspoons dried ginger

2 teaspoons Dijon mustard

1/3 cup fresh lime juice

1/3 cup extra-virgin olive oil

1/4 teaspoon cayenne pepper

1 1/2 pounds beef tenderloin, well trimmed

1 In a large container, mix all the ingredients, minus the beef, until well blended.

2 Add the beef tenderloin to the mixture and coat both sides with the marinade.

3 Refrigerate and marinate for 8 hours. Turn the tenderloin over once while it's marinating.

4 After it has marinated, let the tenderloin stand at room temperature for about 30 minutes. Then remove it from the marinade, pat it dry, and grill it to desired doneness (about 22 minutes for medium rare).

5 Remove the meat from the grill and let it stand for 5 minutes. Then cut the beef crosswise into 1/3-inch-thick slices and serve.

Per serving: Calories 174 (From Fat 89); Glycemic Load 0 (Low); Fat 10g (Saturated 3g); Cholesterol 57mg; Sodium 104mg; Carbohydrate 1g (Dietary Fiber 0g); Protein 20g.

Fabulous Seafood Recipes

Seafood isn't just a lean protein source — it's also the best way to get in your omega-3 fatty acids. These fatty acids are beneficial for heart health and your mood; they also work as a powerful anti-inflammatory. The big problem is many people don't get enough omega-3s in their diet. Although no recommended daily allowance for fats currently exists, an acceptable daily intake is about 1.1 grams a day for women and 1.6 grams a day for men.

If you enjoy seafood, you don't have to worry too much about taking supplements or adding other omega-3-rich foods to your diet. Table 18-2 shows a breakdown of how much omega-3 is found in some popular seafood choices.

Fatty fish, such as salmon, halibut, tuna, and shrimp, are wonderful sources of these special fats. So if you enjoy these items, dive in and eat them a couple times a week! Here are some recipes to get you started.

Is my fish safe from mercury and other contaminants?

Fish is an important part of a healthy diet. It's low in calories and an excellent source of protein and omega-3 fatty acids. However, some fresh fish may have high levels of mercury, which can cause health problems when consumed in large doses. Because mercury is a neurotoxin, it can damage the brain and nervous system. Developing brains (those of fetuses and young children) are most susceptible to mercury toxicity. Following are some tips to help you enjoy fish as part of a healthy diet while simultaneously reducing your risk of consuming too much mercury.

Warning: Pregnant women and children should limit their consumption of red-light fish to no more than once a month to avoid exposure to contaminants.

The National Listing of Fish Advisories is a data-base that includes all available information describing state-, tribal-, and federally-issued fish-consumption