Quick and Easy Flank Steak

Oxygen and Iron's recipe for this week is a quick and easy Flank Steak. This cut of steak is lean and flavorful, which tastes best when it is marinaded. Flank steak is prepared quickly under high heat, and is generally served medium rare and thinly sliced. Try this week's recipe and let us know your thoughts.

Ponzu-Glazed Flank Steak-

cooking rice with green onions is an ideal side to soak up the pan sauce. For some color on the plate, sauté bell pepper slices and drizzle with sesame oil.


2 tablespoons fresh lemon juice
2 tablespoons fresh lime juice
2 tablespoons low-sodium soy sauce
1 tablespoon honey
2 teaspoons bottled ground fresh ginger (such as Spice World)
1 (1-pound) flank steak, trimmed

Preheat broiler.

Combine first 5 ingredients in a small saucepan over medium-high heat; bring to a boil. Cook 3 minutes, and remove from heat.
Place steak on a foil-lined broiler pan. Brush half of soy mixture over steak; broil 5 minutes or until browned. Turn steak over; brush with remaining soy mixture. Broil for 5 minutes or until browned. Remove from oven; wrap foil around steak. Let stand 5 minutes before slicing.
Serve steak with pan juices.

Yield: 4 servings (serving size: 3 ounces steak and 1 tablespoon pan juices)
CALORIES 188 (30% from fat); FAT 6.2g (sat 2.3g,mono 2.2g,poly 0.2g); IRON 2.1mg; CHOLESTEROL 37mg; CALCIUM 31mg; CARBOHYDRATE 7.1g; SODIUM 330mg; PROTEIN 25.1g; FIBER 0.3g

Happy Cooking,

Linda and Rachel

Taste Like Chicken...

Oxygen and Iron's recipe of the week, answers that question you hear everyday....
What's for dinner?
Each week we will choose different recipes using, beef, chicken or pork, fish, vegetables and pasta, to create a healthy tasty meal for you and your family.

Our first recipe for the taste testing...A Chicken Burrito Bowl
This is an easy hearty recipe, just let your crock pot do the cooking while you're at work.

Let's us know what you think of this dish...

Happy Cooking,

Linda and Rachel

Chicken burrito bowls

2 tablespoons chili powder
1 tablespoon onion powder
1 tsp garlic powder
2 tsp corn starch
½ tsp red pepper
4 small chicken breast
½ cup mild salsa
½ can tomato paste
¼ cup sour cream
1 can black beans
1 large tomato, chopped
Shredded green/red leaf lettuce
1 cup shredded cheddar cheese

Mix dry ingredients and rub into chicken. Place chicken in crock pot on high. Spoon a mild salsa over chicken. Cover and cook 5-6 hours. Turn crock pot down to low. Remove chicken and shred with a fork. Add tomato paste and sour cream. Mix until even.

In a soup bowl, layer ½ cup black beans, ½ cup chicken, 2 tbsp. cheddar cheese. Top with tomatoes and lettuce.
Serves 8.
(327 calories, 9 g fat, 40 g protein)

What's for dinner tonight?

The question we hear or ask every night...What's for dinner?

Oxygen and Iron is here to help!

We are starting a "recipe of the week" section to our blog. We will share with you a healthy and delicious new recipe each week for 4 weeks. At the end of the 4 weeks we are going to have our own taste test of all 4 recipes, plus a nutritional seminar. We will teach you how to create healthy meals and give you valuable nutritional tips.

To maximize your training results you need to feed your body healthy and nutritious whole foods. The bottom line is you can’t “out-train”poor nutrition habits, and a commitment to optimal eating is essential to seeing the results you want, whether your goals
are performance based and/or body composition base.

So, check out our weekly recipes and join us for the nutritional seminars and taste testings.
Details of where and when the tasting will be is coming soon...

Have a healthy day,

Linda and Rachel

7 Simple Techniques to Minimize Your Swine Flu Risk

I'm not an alarmist kinda person. Not at all. But the statistics don't lie:
- Seasonal flu annually sickens 5-20% of the population

But there's no need for gloom and doom. Just read these 7 simple techniques reduce your Swine Flu risk and you'll start feeling much better.

http://oxygenironworks.getprograde.com/Swine-Flu-Prevention.html

Yours in health,

Linda and Rachel

PS - Remember, an ounce of prevention...read these 7 simple things and keep yourself healthy.
http://oxygenironworks.getprograde.com/Swine-Flu-Prevention.html