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Tuesday, January 27, 2015

Greek-Seasoned Fillet of Beef with Cucumber Tzatziki, Broccoli, and Pita

Greek-Seasoned Fillet of Beef with Cucumber Tzatziki, Broccoli, and Pita -> Recipe In Article

PREP TIME: 10 minutes / COOK TIME: 15 minutes
TOTAL TIME: 25 minutes
4 beef fillets (3 ounces each)
2 Tbsp fresh lemon juice
1 tsp dried oregano
2 cloves garlic, finely chopped
1 c 0% plain Greek yogurt
3⁄4 cucumber, peeled, seeded, and grated, and excess liquid squeezed out
6 c broccoli florets
1⁄8 tsp salt
1⁄8 tsp ground black pepper
4 whole wheat pitas (4” diameter), toasted
1. COMBINE the beef, lemon juice, oregano, and half the garlic in a large bowl. Turn to coat and let stand for 10 minutes.
2. MEANWHILE, to make the tzatziki: In a medium bowl, combine the yogurt, cucumber, and the remaining garlic.
3. PLACE a steamer basket in a large saucepan with 2” of water. Bring to a boil. Add the broccoli and steam for 4 minutes, or until tender-crisp. Remove from the heat and keep warm.
4. REMOVE the beef from the marinade and sprinkle with the salt and pepper. Coat a nonstick grill pan with cooking spray and heat over medium-high heat. Cook the fillets for 8 minutes, turning once, or until a thermometer inserted in the center registers 145°F for medium-rare, 160°F for medium, or 165°F for well-done.
5. TO SERVE, place 1 fillet on each of 4 plates with 1⁄4 cup cucumber tzatziki, 1½ cups broccoli, and 1 pita. 
NUTRITION (per serving) 278 calories, 7 g fat, 2 g saturated fat, 30 g protein, 25 g carbohydrates, 6 g fiber, 321 mg sodium


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