OUR FAVOURITE RECIPES
Garlicky Steak and Asparagus
Makes 2 servings
Prep: 15 minutes
Grill: 3 to 4 minutes
Ingredients
1 12- to 14-oz. boneless beef top loin (strip) steak, cut about 3/4 inch
thick
1 or 2 large cloves garlic, coarsely chopped
1/2 tsp. cracked or coarsely ground black pepper
1/4 tsp. salt
8 to 10 thin asparagus spears, trimmed (6 oz.)
2 tsp. garlic-flavored olive oil or olive oil
1/2 cup beef broth
1 Tbsp. dry white wine
1/4 tsp. Dijon-style mustard
Directions
1. Rub the steak on both sides with a mixture of the garlic, pepper, and
salt, pressing in the mixture with your fingers. Place the asparagus in
a shallow dish and drizzle with the oil. For sauce, in a medium skillet
stir together the broth and wine. Cook over high heat for 4 to 5 minutes
or until mixture is reduced to 1/4 cup. Whisk in mustard; keep warm.
2. Preheat an indoor electric grill on high setting, if available. Place
steak on the grill rack. If using a covered grill, close lid. Grill until
steak is desired doneness. (For a covered grill, allow 3 to 4 minutes for
medium rare or 5 to 7 minutes for medium. For an uncovered grill, allow
6 to 8 minutes for medium rare or 8 to 10 minutes for medium, turning steak
once.) If space allows, add asparagus to covered grill for the last 2 to
3 minutes or for uncovered grill the last 4 to 5 minutes of grilling. Cook
asparagus until crisp-tender.*
3. Spoon sauce on serving plate. Cut steak in half crosswise. Serve steak
halves atop sauce with asparagus on top. Makes 2 servings.
*Note: The asparagus cooking time will vary with the size of asparagus.
Also, if there is no room on the grill, the asparagus can be grilled after
the steak.
Conventional Method: Prepare as above through Step 1. Place steak on the
unheated rack of a broiler pan. Broil 3 to 4 inches from the heat for 8
to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once
and adding asparagus to the rack of the broiler pan the last 2 minutes of
broiling. Serve as directed above.
Nutritional Information
Nutritional facts per serving
calories: 458, total fat: 32g, saturated fat: 11g, monounsaturated fat:
15g, polyunsaturated fat: 1g, cholesterol: 110mg, sodium: 549mg, carbohydrate:
3g, total sugar: 2g, fiber: 1g, protein: 37g, vitamin A: 0%, vitamin C:
37%, calcium: 3%, iron: 19%
Ground Beef and Salsa Chili
Makes 6 servings
Start to Finish: 30 minutes
Ingredients
1 pound ground beef
1 medium onion, chopped (1/2 cup)
3 cups low-sodium tomato juice
1 12-ounce jar thick and chunky salsa (1-1/2 cups)
1 15-ounce can chili beans
1 14-1/2-ounce can low-sodium diced tomatoes
1 10-3/4-ounce can reduced-sodium condensed tomato soup
1/2 of a 1-3/4-ounce package chili seasoning mix
Shredded cheddar cheese (optional)
Chopped onion (optional)
Directions
1. In a large saucepan, cook beef and onion until meat is brown and onion
is tender. Drain fat. Stir in tomato juice, salsa, beans, undrained tomatoes,
soup, and seasoning. Bring to boiling; reduce heat. Simmer, covered, 20
minutes.
2. Top with cheese and onion, if you like. Makes 6 servings
Nutrition Note: To reduce the sodium, omit the chili seasoning and substitute
2 tablespoons chili powder.
Nutritional Information
Nutritional facts per serving
calories: 323, total fat: 14g, cholesterol: 48mg, sodium: 1167mg, carbohydrate:
37g
Banana-Strawberry Smoothies
Makes 2 servings
Start to Finish: 5 minutes
Ingredients
2 ripe small bananas
1 cup frozen unsweetened whole strawberries
1 8-ounce carton vanilla low-fat yogurt
3/4 cup milk
Directions
1. Peel bananas. Cut bananas into chunks. Place banana chunks, frozen strawberries,
yogurt, and milk into blender a container.
2. Cover blender and blend on high speed about 1 minute or until mixture
is smooth. Turn off blender. Pour drink into 2 glasses. If desired, serve
with pieces of toast spread with peanut butter. Makes 2 servings.
Nutritional Information
Nutritional facts per serving
calories: 259, total fat: 5g, saturated fat: 3g, cholesterol: 13mg, sodium:
113mg, carbohydrate: 49g, fiber: 3g, protein: 9g
Pepper Steaks with Sirloin Tips
Pepper steaks are made with sirloin tips, onion, garlic, green pepper and
stewed tomatoes.
INGREDIENTS:
1 pound sirloin tips, cut in serving-size pieces
2 tablespoons oil
1/4 cup chopped onion
1 clove garlic, halved
1 teaspoon salt
dash pepper
1 cup beef broth
1 can (14.5 ounces) stewed tomatoes
1 large green bell pepper, sliced in rings
2 tablespoons cornstarch
1/4 cup cold water
2 tablespoons soy sauce
Directions
Heat oil in a skillet over medium low heat. Brown meat for about 15 minutes;
add onion and garlic. Season with salt and pepper. Add beef broth to the
meat. Cover and simmer over low heat until meat is tender, about 25 minutes.
Add tomatoes and green pepper; cook 10 minutes longer. Combine remaining
ingredients; stir into the meat mixture. Bring to a boil; cook, stirring
constantly, 5 minutes longer. Remove garlic. Serve with hot cooked noodles
or rice.
Pepper steak recipe serves 4.
Chateaubriand
Fillet (whole head) 400gms
Salt & Pepper for seasoning
Spinach
Reduced Red Wine (half pint)
8oz Shallots
4 large Fondant Potatoes
1 Pint Chicken Stock
400gms Butter
4oz Brown Sugar
1 star Anise
Basil pesto
100gms fresh Basil
Olive Oil
4oz Pine Nuts
2oz Parmesan Cheese
Serves: 2 People
Prepare potatoes, cut into tubular shape. Cook potatoes with butter & stock in a frying pan until soft. Peel shallots and place into pan, cook in red wine and brown sugar until sticky. Toast Pine Nuts. When Pine Nuts cooled, put into food mixer. Add everything else for the pesto and blend until the right consistency is achieved - smooth. Cook Fillets in frying pan or roasting tray, or in an oven in hot fat or oil at 220 degrees for 15 mins to serve 'medium'. Put tomatoes and mushrooms under grill. Prepare spinach. Serve the potatoes with grilled tomato and grilled mushroom. Serve fillets on a bed of spinach. Add garnish and serve.
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