Healthy Italian Recipe for Two Servings: Quinoa Caprese Salad⤵️

Italian cuisine is known for its rich flavors and fresh ingredients. However, it can sometimes be heavy on calories and fats. In this blog post, we will explore a healthy Italian recipe that is not only delicious but also packed with nutrients. We will be making a Quinoa Caprese Salad, a twist on the classic Caprese salad that incorporates quinoa for added protein and fiber. This recipe is perfect for two people and it's ideal for a light lunch or a refreshing dinner.

Quinoa is often referred to as a superfood due to its impressive nutritional profile. It is a complete protein, meaning it contains all nine essential amino acids that our bodies need. Additionally, quinoa is gluten-free, high in fiber, and loaded with vitamins and minerals such as magnesium, iron, and B vitamins. By incorporating quinoa into our Caprese salad, we enhance its nutritional value while keeping it light and refreshing.

Ingredients for our Quinoa Caprese Salad, you will need the following ingredients:

For the Salad:⤵️

• 1 cup quinoa (uncooked)
• 2 cups water (for cooking quinoa)
• 1 cup cherry tomatoes (halved)
• 1 cup fresh mozzarella balls (bocconcini)
• 1 cup fresh basil leaves (optionally, or if any substitute desired green leafy veggies for salad)
• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Optional Toppings:⤵️

- 1 avocado (sliced)

- 1/4 cup pine nuts (toasted)

Calorie Content

Before we proceed into the preparation, let's take a look at the calorie content of our main ingredients:

• Quinoa (1 cup cooked): Approximately 222 calories
• Cherry Tomatoes (1 cup): Approximately 30 calories
• Fresh Mozzarella (1 cup): Approximately 300 calories
• Olive Oil (1 tablespoon): Approximately 120 calories
• Balsamic Vinegar (1 tablespoon): Approximately 14 calories
• Fresh Basil (1 cup): Approximately 1 calorie
• Salt and Pepper: Negligible calories
• Total Caloric Content for the Salad (without optional toppings):Approximately 687 calories for the entire salad, which is about 344 calories per 1 serving.

Optional Toppings:

• Avocado (1 medium): Approximately 240 calories
• Pine Nuts (1/4 cup): Approximately 200 calories
• Total Caloric Content with Optional Toppings: Approximately1127 calories for the entire salad, which is about 563 calories per serving.

 Health Benefits⤵️

1. High in Protein: Quinoa is an excellent source of plant-based protein, making this salad a great option for vegetarians and vegans.

2. Rich in Antioxidants: Cherry tomatoes are rich in lycopene, an antioxidant that has been linked to numerous health benefits, including reduced risk of heart disease and cancer.

3. Healthy Fats: The olive oil and avocado provide healthy monounsaturated fats that are beneficial for heart health.

4. Fiber-Rich: Quinoa and cherry tomatoes are high in fiber, which aids in digestion and helps maintain a healthy weight.

5. Vitamins and Minerals: This salad is packed with essential vitamins and minerals, including vitamin C from tomatoes and magnesium from quinoa.

Preparation Instructions⤵️

Now that we have our ingredients and understand their health benefits, let’s get started with the preparation of the Quinoa Caprese Salad.

 Step1: Cook the Quinoa⤵️

1. Rinse the quinoa under cold water to remove its natural coating, called saponin, which can be bitter.

2. In a medium saucepan, combine the rinsed quinoa and 2 cups of water. Bring to a boil.

3. Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the water is absorbed.

4. Remove from heat and let it sit for 5 minutes. Fluff with a fork.

 Step2: Prepare the Salad Ingredients⤵️

1. While the quinoa is cooking, halve the cherry tomatoes and set them aside.

2. Drain the mozzarella balls if they are packed in water.

3. Wash and dry the fresh basil leaves.

Step3: Combine the Ingredients⤵️

1. In a large mixing bowl, combine the cooked quinoa, cherry tomatoes, mozzarella balls, and fresh basil leaves.

2. Drizzle with olive oil and balsamic vinegar, then season with salt and pepper to taste.

3. Gently toss everything together until well combined.

Step4: Serve⤵️

1. Divide the salad into two bowls or plates.

2. If desired, top with sliced avocado and toasted pine nuts for added flavor and nutrition.

3. Enjoy your healthy Quinoa Caprese Salad!

This Quinoa Caprese Salad is a delightful and nutritious twist on a classic Italian dish. It’s easy to prepare, packed with flavor, and perfect for a healthy meal for two. With the combination of quinoa, fresh vegetables, and healthy fats, this salad is not only satisfying but also provides numerous health benefits.

Feel free to customize this recipe by adding your favorite vegetables or proteins. Enjoy the fresh taste of Italy while nourishing your body with wholesome ingredients. Buon appetito!---

This recipe can easily be scaled up or down depending on your needs. You can also prepare it in advance and store it in the refrigerator for a quick meal during the week. Just be sure to add the avocado and pine nuts just before serving to keep them fresh.

Health consciousness regarding hypertension is crucial for individuals to understand and manage this condition effectively. By staying informed about the risk factors, symptoms, and potential complications of hypertension, people can take proactive steps to prevent or manage high blood pressure. This includes adopting a healthy lifestyle with a balanced diet, regular exercise, stress management techniques, and avoiding tobacco and excessive alcohol consumption. Regular blood pressure monitoring and routine check-ups with healthcare professionals are essential for early detection and proper management of hypertension. By prioritizing their health and taking proactive measures, individuals can significantly reduce their risk of developing hypertension-related complications and improve their overall well-being. 

Health consciousness also about hypertension is particularly important for older adults as they are at a higher risk of developing this condition. With age, blood vessels may become less elastic, leading to an increased likelihood of high blood pressure. It's essential for older individuals to monitor their blood pressure regularly and make lifestyle changes to manage hypertension effectively. This includes maintaining a healthy weight, engaging in regular physical activity, following a balanced diet low in sodium and high in fruits, vegetables, and whole grains, managing stress levels, and avoiding tobacco and excessive alcohol consumption. By staying proactive and adhering to these lifestyle modifications, older adults can reduce their risk of hypertension-related complications and maintain overall health and well-being as they age. Regular check-ups with healthcare professionals are also crucial for early detection and management of hypertension in older individuals.

Here's one of my recipe for hypertension consciousness⇢Quinoa Salad with Grilled Chicken⤵️

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water or low-sodium chicken broth
• 2 boneless, skinless chicken breasts (about 4 ounces each)
• 1 tablespoon olive oil
• 1 teaspoon dried herbs (such as oregano or basil)
• Salt and pepper to taste
• 2 cups mixed vegetables (such as cucumbers, bell peppers, and cherry tomatoes), chopped
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons lemon juice
• 2 tablespoons balsamic vinegar
• 1 tablespoon Dijon mustard
• 1 garlic clove, minced
• Cooking spray

Instructions:⤵️

1. In a medium saucepan, combine quinoa and water or chicken broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until quinoa is cooked and liquid is absorbed. Remove from heat and let it cool.

2. Preheat the grill to medium-high heat.

3. In a small bowl, mix olive oil, dried herbs, salt, and pepper. Brush the chicken breasts with the olive oil mixture.

4. Place the chicken breasts on the grill and cook for 5-6 minutes on each side, or until cooked through and no longer pink in the center. Remove from heat and let them rest for a few minutes before slicing.

5. In a large bowl, combine the cooked quinoa, chopped vegetables, red onion, and parsley.

6. In a small bowl, whisk together lemon juice, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper to make the dressing.

7. Pour the dressing over the quinoa and vegetable mixture, and toss to combine.

8. Divide the quinoa salad onto serving plates and top with sliced grilled chicken.

Nutrition Information (per serving):⤵️

- Calories: Approximately 400 calories

- Protein: Approximately 30 grams

- Carbohydrates: Approximately 40 grams

- Fat: Approximately 12 grams

Note: This recipe provides a balanced meal with protein from the grilled chicken and quinoa, along with fiber, vitamins, and minerals from the mixed vegetables. It is low in saturated fat & low cholesterol and moderate in calories, making it suitable for individuals with hypertension who are conscious of their calorie intake.

 Realizing the importance of proactive health measures, individuals committed to preventing diabetes prioritize mindful lifestyle choices. They understand that maintaining a balanced diet rich in whole foods, monitoring sugar intake, engaging in regular physical activity, and managing stress effectively are key to reducing their risk. By staying informed and making deliberate efforts to cultivate healthy habits, they empower themselves to maintain optimal health and reduce the likelihood of developing diabetes. Through their dedication to preventive measures, these health-conscious individuals pave the way for a vibrant and diabetes-free life.

This recipe provides a balanced meal with lean protein from the salmon, healthy fats from the olive oil, and a variety of vitamins and minerals from the vegetables. It’s low in carbohydrates and suitable for individuals managing diabetes. Remember to consult with a healthcare professional for personalized dietary advice.

 A simple and healthy recipe suitable for a diabetic patient:⤵️

Grilled Salmon with Roasted Vegetables

Ingredients:

• 2 salmon fillets (about 6 oz each)

• 2 cups mixed vegetables (bell peppers, zucchini, cherry tomatoes)

• 2 tablespoons olive oil

• 2 cloves garlic, minced

• 1 teaspoon lemon zest

• 1 tablespoon lemon juice

• 1 teaspoon dried herbs (such as thyme, rosemary, or oregano)

• Salt and pepper to taste

Instructions:

1. Preheat your grill to medium-high heat.

2. Prepare the marinade by mixing olive oil, minced garlic, lemon zest, lemon juice, dried herbs, salt, and pepper in a small bowl.

3. Place the salmon fillets in a shallow dish and pour half of the marinade over them. Let them marinate for about 15-20 minutes while you prepare the vegetables.

4. Chop the mixed vegetables into bite-sized pieces and place them in a bowl. Drizzle the remaining marinade over the vegetables and toss to coat evenly.

5. Arrange the marinated salmon fillets and vegetables on a grill pan or directly on the grill. Cook the salmon for about 4-5 minutes per side, or until it flakes easily with a fork. Cook the vegetables until they are tender and slightly charred, about 10-12 minutes, stirring occasionally.

6. Once the salmon and vegetables are cooked, remove them from the grill and serve immediately.

7. Optionally, garnish with fresh herbs like parsley or dill before serving.

Enjoy your meal!

In a world where fast-paced lifestyles and convenience often take precedence, the importance of adopting healthy eating habits cannot be overstated. Healthy food is not just a trend; it is a fundamental pillar of overall well-being. The choices we make regarding our diet directly impact our physical healty and long-term vitality. This blog explores the significance of healthy food choices and the positive effects they bring to our lives.

Healthy eating is integral to maintaining a healthy weight. Whole foods, such as lean proteins and fiber-rich vegetables, not only keep us full and satisfied but also regulate blood sugar levels. This helps prevent overeating and promotes weight management, reducing the risk of obesity-related health issues. Healthy eating is often a cornerstone of a holistic approach to well-being. It is closely intertwined with other positive lifestyle habits such as regular physical activity, hydration, and adequate sleep. These combined efforts create a synergistic effect, promoting overall health and longevity.

Consuming a diet rich in complex carbohydrates, lean proteins, and healthy fats provides a sustained release of energy throughout the day. This not only combats fatigue but also enhances productivity and focus. Unlike the temporary energy spikes from processed foods, healthy options offer lasting vitality.

Choosing healthy foods is not merely a matter of personal preference; it is a conscious decision to invest in one’s own health and longevity. The benefits extend far beyond physical appearance, reaching into mental clarity, disease prevention, and overall vitality. By embracing a diet rich in nutrient-dense foods, individuals empower themselves to lead fulfilling lives, full of energy, resilience, and a heightened sense of well-being. In a world where our choices shape our future, the simple act of choosing wholesome foods becomes a powerful tool for self-care and a foundation for a healthier, happier life.

I want share this budget-friendly and healthy recipe⇢Turkey and Vegetable Skillet with an estimated calorie count. Keep in mind that the calorie count is approximate and can vary based on specific ingredients and serving sizes. In Philippines usually they not turkey in regular market, instead you can use ground chicken breast without skin because it’s healthier part of the chicken.



Turkey and Vegetable Skillet:

Ingredients:⤵️

• 1 pound lean ground turkey or ground chicken breast
• 1 tablespoon olive oil
• 1 onion, diced
• 2 bell peppers (any color), diced
• 2 zucchini, diced
• 2 cloves garlic, minced
• 1 can (14 oz) diced tomatoes (no salt added)
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• Salt and pepper to taste
• 2 cups cooked brown rice or quinoa

Instructions:⤵️

1. Cook Turkey or chicken: In a large skillet, heat olive oil over medium heat. Add the ground turkey and cook until browned, breaking it apart with a spatula as it cooks.

2. Add Vegetables: Add diced onion, bell peppers, zucchini, and minced garlic to the skillet. Sauté for 5-7 minutes until the vegetables are tender.

3. Season: Stir in diced tomatoes (with their juice), dried oregano, ground cumin, salt, and pepper. Mix well and let it simmer for an additional 5-7 minutes.

4. Combine with Rice or Quinoa: Add the cooked brown rice or quinoa to the skillet and mix until everything is well combined. Cook for an additional 2-3 minutes to heat through.

5. Adjust Seasoning: Taste the dish and adjust the seasoning if needed. You can add more herbs or spices according to your preference.


Calorie Count (Approximate):⤵️

This Turkey and Vegetable Skillet recipe is a nutritious and balanced meal. Depending on specific brands and quantities used, a serving could range from 400 to 500 calories. Adjust the portion sizes based on your dietary needs and goals.

Enjoy your budget-friendly and healthy meal!

Soup Base: 
3 tbsp tahini

2 tbsp soy sauce

1/2 tbsp rice vinegar 

1 tbsp sesame oil

1 tsp rayu (Japanese red chili oil)

1 cup soy milk (250ml)

1.5 cup veg broth (300ml) 

Spicy Fried Soy/Tofu Crumbles: 
100 g soy meat or tofu 

1 tsp garlic, minced

1 tsp ginger, minced

1/2 tbsp soy sauce

1 tsp sake (optional) 

1/2 tbsp miso paste

1 tsp red chili oil 

Other Ingredients: 
2 portions of ramen noodles  

1/2 head of small cabbage, shredded

1 cup bean sprout

1/2 cup corn 

• Additional garnishes: crushed peanuts, sesame seeds, sliced green onions, sliced garlic tops, soy sauce and rayu/red chili oil. 

Method

For the Spicy Fried Soy/Tofu Crumbles: 

1. If using soy meat, soak in hot water for 5 minutes. If using tofu, crumble tofu until they resemble  minced meat. 
2. Heat a small skillet over medium high heat with some sesame oil,  2 cloves of minced garlic and ginger. Add in the soy/tofu crumbles and then add in the sake, soy sauce, miso paste and red chili oil. Fry until the crumbles get slightly crispy (around 3-5 minutes) 

For the toppings: 

1. Prep the vegetables by slicing them and steaming them for around 3 minutes. 
2. Bring a medium pot to a boil and then cook the ramen according to instructions (around 5 minutes)

For the Soup Base: 

1. Combine all the ingredients except the soy milk and broth into a bowl until a paste forms.
2. Heat the soy milk and vegetable stock over medium low heat, then reduce to low as soon as you start to see bubbles. Whisk in the paste made earlier until dissolved. 

To assemble: 

1. Place cooked noodles into a bowl. Pour over half the broth. Add on the fried minced soy meat, vegetables, additional garnishes and chili oil.
   

Notes

• SERVINGS: 2 
• PREP TIME: 10  minutes 
• COOK TIME: 15-20 minutes 
• INGREDIENTS: 14 
• DIFFICULTY: EASY

2/3 cup diet margarine

Cucumber Salad

EASY COLESLAW

4 servings:

4 cups shredded cabbage
1/2 small onion, minced
4 tbsp diet mayonnaise
4 tbsp plain low-fat yogurt

Combine all ingredients and chill before serving.

Nutritional per serving:

• 33 Calories;
• trace Fat (11.5% calories from fat);
• 2g Protein;
• 6g Carbohydrate;
• 2g Dietary Fiber;
• 1mg Cholesterol;
• 27mg Sodium.

• 186 Calories;
• 13g Fat (57.5% calories from fat);
• 2g Protein;
• 19g Carbohydrate;
• 3g Dietary Fiber;
• 0mg Cholesterol;
• 206mg Sodium.

1 egg
1/3 cup apple jelly
1/3 cup white wine vinegar
1/4 cup hazelnut liqueur OR
1/4 cup hazelnut extract
1/2 teaspoon salt
1/4 teaspoon paprika
1/4 teaspoon onion -- chopped
1/8 teaspoon dry mustard
1/8 teaspoon horseradish
1/8 teaspoon white pepper
1/8 teaspoon celery salt
1 1/2 cups olive oil
1/2 cup hazelnuts -- roasted and chopped


Blend together egg, apple jelly, vinegar, liqueur or extract, salt, paprika, onion, mustard, horseradish, white pepper and celery salt. When creamy and smooth, slowly add oil until mixture is emulsified. Slowly add Oregon hazelnuts and mix until nuts are processed to your liking-fine or crunchy.

Description: "This salad dressing is good on fruit salads, green salads, chicken salads, or as a dip."

Serving Size : 6

Makes 4 servings

Serving size: 1/2 cup

1/4 cup plain dried bread crumbs
2 tablespoons Parmesan cheese
4 tablespoons low-calorie Italian salad dressing
9 ounces canned and drained (packed in water) or frozen and thawed artichoke hearts
2 medium tomatoes, quartered


1. In a small bowl, combine bread crumbs, cheese, and 3 Tbsp salad dressing. Mix well and set aside.
2. In another bowl, combine artichoke hearts with remaining 1 Tbsp salad dressing, tossing thoroughly. Arrange artichoke hearts and tomato wedges in a 1-quart casserole dish.
3. Sprinkle bread crumb mixture over vegetables, and bake at 350 degrees for 35 to 40 minutes or until topping is light brown.



EXCHANGES:
Starch 1/2
Vegetable 1
Fat 1/2

NUTRITION FACTS:
Calories 83(Calories from Fat 18)
Total Fat 2 grams
Saturated Fat 1 gram
Cholesterol 2 milligrams
Sodium 352 milligrams
Total Carbohydrate 14 grams
Dietary Fiber 12 grams
Sugars 8 grams
Protein 4 grams

1 Qt Lowfat Yogurt
2 med Cucumbers, peeled, seeded and dice
2 cloves Garlic, minced
3 Tb Fresh Dill, finely chopped

Combine. Use a a dip or salad dressing.


10 Servings

Per Serving:

• 67 Calories;
• 2g Fat (19.8% calories from fat);
• 5g Protein;
• 8g Carbohydrate;
• 1g Dietary Fiber;
• 6mg Cholesterol;
• 67mg Sodium.

Makes 4 servings
Serving Size: 2 potatoes


1 pound (about 10) small new potatoes, scrubbed, patted dry, not peeled
6 large cloves garlic, peeled and smashed
2 tablespoons olive oil
1/2 teaspoon salt (optional)
ground pepper


1. Place all ingredients in microwave casserole. Stir to coat potatoes.
2. Cover. Microwave on HIGH for 10-15 minutes. Stir once or twice to rearrange potatoes. Check for doneness each time. Arrange least cooked potatoes around edge of the dish.
3. Serve hot.



EXCHANGES:
Starch/Bread 2
Fat 1


NUTRITION FACTS:
Calories 211
Carbohydrate 33 grams
Protein 4 grams
Fat 7 grams
Saturated fat 1 gram
Cholesterol 0 milligrams
Fiber 4 grams
Sodium 303 milligrams(Without added salt 15 milligrams)

Serving Size : 6
---------------------------------------------

• 5 cups diced fresh tomatoes (about 5 medium tomatoes)
• 1 cup diced sweet green bell pepper
• 1 cup peeled and chopped cucumber
• 1/2 cup finely chopped red onion
• 1 tablespoon minced jalapeno
• 1 cup seasoned croutons
• 1/2 cup bottled Italian dressing

Instructions:

• Use tomatoes held at room temperature until fully ripe.
• In a large bowl combine tomatoes, green bell pepper, cucumber, onion and jalapeno.
• Add croutons and dressing;toss thoroughly to combine.
• Serve on lettuce leaves, if desired.

Description:
"Try Gazpacho Salad - an invigorating combination of rosy, fresh tomatoes, cucumbers, onions, peppers and packaged croutons. Mixed with Italian dressing, this recipe has all the gusto of gazpacho-that refreshing Spanish soup for which it's named."

- - - - - - - - - - - - - - - - - - -
Nutrition Per Serving:

• 168 Calories;
• 11g Fat (57.0% calories from fat);
• 3g Protein;
• 16g Carbohydrate;
• 3g Dietary Fiber;
• trace Cholesterol;
• 251mg Sodium.

1/4 Cup Olive Oil (2 fl. oz)
5 Cloves Minced Garlic
1 Large Yellow Onion, chopped
4 Cups Vegetable Broth (32 fl. oz)
2 Cups Rice (16 oz)
4 Medium Tomatoes, skinned, seeded and chopped
1 Small Red Bell Pepper, seeded and cut into thin strips
1 Small Green Bell Pepper, seeded and cut into thin strips
1 Small Yellow Bell Pepper, seeded and cut into thin strips
1 Cup Green Peas (4 oz)
2 Cups Artichoke Hearts (14 oz) tough outer leaves removed and quartered
1 LemonLemon Wedges, to garnish

• Heat the olive oil in a paella pan and saute the onion and garlic until the onion is tender and translucent. At the same time, heat the broth in a separate saucepan until simmering.
• Pour the rice into the paella pan and saute for about 3 minutes. Add the bell peppers and tomatoes and cook for a further 3 minutes. Add the simmering vegetable broth and cook over medium heat for 20 minutes or until almost tender and almost all the liquid has been absorbed. Stir in the peas.
• Sprinkle the artichoke hearts with a few drops of lemon juice and arrange over the rice in an attractive pattern. Continue cooking until the liquid has been absorbed and the rice is tender.
• Serve the paella straight from the pan, garnished with lemon wedges.

8 Serving:
Per Serving (excluding unknown items):

• 380 Calories;
• 9g Fat (21.9% calories from fat);
• 10g Protein;
• 66g Carbohydrate;
• 7g Dietary Fiber;
• 1mg Cholesterol;
• 864mg Sodium.

2 tablespoons olive oil
3 cups tomatoes, seeded and peeled
4 boneless skinless chicken breast halves
1 bay leaf
4 cloves garlic, minced
1 teaspoon thyme
1/2 cup onions, finely chopped
1/4 teaspoon salt, to taste
1/4 teaspoon pepper, to taste
1/2 cup dry white wine

1. Salt and pepper chicken.
2. Saute in oil for 3 to 4 minutes on each side. Add garlic, onions, wine, tomatoes, bay leaf and thyme. Bring to a boil, reduce heat and simmer for 15 minutes, until chicken is done. Discard bay leaf before serving.



4 Serving:

Nutrional Facts per serving:

• Calories - 168
• Sodium - 482mg
• Total Carbohydrates - 11g
• Fiber - 2g
• Protein - 14g
• Vitamin A - 23%
• Vitamin C - 50%
• Iron - 5%

1 Medium Onion, thinly sliced
2 Cups Romaine Lettuce Leaves
1 Cup Cheddar Cheese, mild or shredded Swiss cheese
1 Small Green Bell Pepper, cut in strips
1/2 Red Bell Pepper, cut in strips

METHOD:⤵️

CREAMED BEEF & VEGETABLES
(2 servings) (256 kcal)

Ingredients: (2 servings) (333 kcal)

7 oz. or 200 g. beef, medium thinly sliced
1/6 tsp salt
1 tbs. vegetable oil

For maitake sauce:
1-3/4 oz. or 50 g. maitake mushrooms
1/2 tbs. butter
pinch of salt and pepper
A-mixture:
1/2 tbs. butter
1/2 tbs. flour
80 cc. milk

Garnish:
3-1/2 oz. or 100 g. spinach

Method:
(#1.) Blanch the spinach and cut into manageable lengths. Saute in butter and transfer to a plate.
(#2.) In a bowl, blend the flour and milk of A-mixture well. Add the butter and heat, uncovered, for the about 1-2/3 minutes in a microwave oven. Mix well and season with a pinch of salt and pepper to taste.
(#3.) Divide the maitakes into small clusters. Saute briefly in 1/2 tbs. of butter. Sprinkle with a pinch of salt and pepper and add to Method-#2
(#4.) Sprinkle salt and pepper over the meat. Pan-broil in a skillet and transfer to the plate. Pour Method-#3 over the meat and spinach. Serve.