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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