These recipes consist of my own favorite concoctions that are healthy, nutritious, and delicious. You will find them quick and easy so that you can incorporate them into your busy lifestyle.

Spinach, Pasta, and Pea Soup

This fast 20 minute recipe is delicious as well as quick and easy and perfect for those cool winter months.  If you want a vegetarian version of this lemony soup, use organic or lower-sodium vegetable broth in place of chicken broth. 

1 tablespoon extra-virgin olive oil
3 garlic cloves, thinly sliced
2 thinly sliced green onions
4 cups fat-free, lower-sodium chicken broth
2 cups water
¾ cup uncooked orzo
1 tablespoon grated lemon rind
1 (15-ounce) can no-salt-added chickpeas (garbanzo beans), drained
1 tablespoon chopped fresh oregano
1 tablespoon lemon juice
½ teaspoon freshly ground pepper
1/8 teaspoon salt
1 (6-ounce) package fresh baby spinach
1/3 cup grated Parmesan cheese

Heat a large saucepan over high heat.  Add olive oil to pan; swirl to coat.  Add garlic and onions; sauté 30 seconds, stirring constantly.  Add chicken broth and 2 cups water; bring to a boil.  Add orzo, lemon rind, and chickpeas.  Cover and cook 10 minutes or until orzo is done.  Stir in oregano and next 4 ingredients (through spinach).

Serving size:  Serves 4.  Ladle 1-3/4 cups soup into each of 4 bowls; top each serving with about 4 teaspoons cheese.

Chili-Rubbed Flat-Iron Steak

This cut of meat is from the top blade steak and is named for its triangular shape that’s similar to an iron.  A simple smoky, hot spice rub and a quick run on the grill cooks this cut into a flavorful, tender entrée.

2 tablespoons brown sugar
2 teaspoons canola oil
1 teaspoon chipotle chile powder
1 teaspoon ground cumin
¾ teaspoon kosher salt
1 (1pound) flat-iron steak, trimmed
Cooking spray
4 lime wedges
4 (6-inch) corn tortillas, warmed
Cilantro leaves (optional)

Preheat grill to medium-high heat.

Combine first 5 ingredients in a small bowl.  Rub sugar mixture evenly over steak; let stand 10 minutes.  Place steak on a grill rack coated with cooking spray; cook 4 minutes on each side or until desired degree of doneness.  Let stand 10 minutes; cut diagonally across grain into thin slices.  Serve with lime wedges and tortillas.  Garnish each serving with cilantro leaves, if desired.

Yield:  4 servings (serving size: 3 ounces steak, 1 lime wedge, and 1 tortilla).

Calories 268, Fat 11.7 grams, Protein 23.4 grams, Carb 17.9 grams, Fiber 1.9 grams, Iron 2.8 mg.