4 delicious recipes
Beef steak
with carrots and mint
Recipes use
the following abbreviations:
C...................................................cup
lb .............................................pound
oz..............................................ounce
pkg .......................................package
pt..................................................pint
qt ..............................................quart
Tbsp...................................tablespoon
tsp .......................................teaspoon
Nutrient
lists use the following abbreviations:
g
................................................gram
mg ...................................... milligram
Prep time: 15
minutes
Cook time: 15 minutes
For steak:
4 beef top
sirloin steaks, lean (3 oz each)
¼ tsp salt
¼ tsp ground black pepper
½ Tbsp olive oil
For salad:
1 C carrots, rinsed and grated
1 C cucumber, rinsed, peeled, and sliced
1 Tbsp olive oil
2 Tbsp fresh mint, rinsed, dried, and shredded
(or ½ Tbsp dried)
¼ tsp salt
¼ tsp ground black pepper
½ C orange juice
1. For the steaks, preheat grill pan or
oven broiler (with the rack 3 inches from heat source) on high temperature.
2. For the salad, combine all the
ingredients in a bowl, and mix gently. Marinate salad for at least 5–10 minutes
to blend flavors before serving. (Salad can be made up to 3 hours in advance
and refrigerated.)
3. Season the steaks with salt and
pepper, and lightly coat with oil.
4. Grill or broil 2–3 minutes on each
side, or to your desired doneness (to a minimum internal temperature of 145
ºF).
5. Remove from the heat and let cool for
5 minutes.
6 Serve one 3-ounce steak with ½ cup
salad on the side.
Japanese-style beef and
noodle soup
Prep time: 25
minutes
Cook time: 15
minutes
For broth:
4 oz shiitake mushroom stems, rinsed (remove
caps and set aside)
(or substitute dried shiitake mushrooms)
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp ginger, minced
1 stalk lemongrass, crushed (or the zest
from 1 lemon: Use a peeler to grate a thin layer of skin off a lemon)
1 Tbsp ground coriander
4 C low-sodium beef broth
1 Tbsp lite soy sauce
For meat and
vegetables:
1 bag (12 oz) frozen vegetable stir-fry
4 oz shiitake mushrooms caps, rinsed
and quartered
8 oz udon or soba noodles (or substitute
angel hair pasta), cooked
1 lb lean beef top sirloin, sliced very
thin
4 oz firm silken tofu, diced
¼ Cscallions (green onions),
rinsed and sliced thin
1. Thaw frozen vegetables in the
microwave (or place entire bag in a bowl of hot water for about 10 minutes).
Set aside until step 4.
2. Combine all ingredients for broth,
except soy sauce, in a medium-sized pot or saucepan. Bring to a boil over high
heat, then lower heat and simmer for 15 minutes.
3. Strain the broth through a fine wire
colander, and discard the solid parts. Season to taste with soy sauce.
4. To finish the soup, bring the broth
back to a boil. Add the thawed vegetable stir-fry mix and mushroom caps, and
simmer for 1 minute.
5. Add the noodles and continue to
simmer for another minute.
6. Add the beef and continue to simmer
for about 5 minutes or until the beef is slightly pink to brown (to a minimum
internal temperature of 145 °F).
7. Add tofu and scallions, and simmer
1–2 minutes until heated through.
8. Serve immediately in 1-cup portions
Moroccan chicken stew
with couscous
Prep time:15
minutes
Cook time:30 minutes
1 Tbsp olive oil
1 lb skinless chicken legs, split (about 4 whole legs)
1 Tbsp Moroccan spice blend*
1 C carrots, rinsed, peeled, and Diced
1 C onion, diced
¼ C lemon juice
2 C low-sodium chicken broth
½ C ripe black olives, sliced
¼ tsp salt
1 Tbsp chili sauce (optional)
For couscous:
1 C low-sodium
chicken broth
1 C couscous (try whole-wheat
couscous)
1 Tbsp fresh mint, rinsed, dried, and
shredded thin (or 1 tsp dried)
1.
Heat olive oil in a large sauté pan. Add chicken
legs, and brown on all sides, about 2–3 minutes per side. Remove chicken from
pan and put on a plate with a cover to hold warm.
2.
Add spice blend to sauté pan and toast gently.
3.
Add carrots and onion to sauté pan, and cook for
about 3–4 minutes or until the onions have turned clear, but not brown.
4.
Add lemon juice, chicken broth, and olives to
sauté pan, and bring to a boil over high heat. Add chicken legs, and return to
a boil. Cover and gently simmer for about 10–15 minutes (to a minimum internal
temperature of 165 °F).
5.
Meanwhile, prepare the couscous by bringing
chicken broth to a boil in a saucepan. Add couscous, and remove from the heat.
Cover and let stand for 10 minutes.
6.
Fluff couscous with a fork, and gently mix in
the mint.
7. When chicken is cooked, add salt. Serve two chicken legs over ½ cup couscous topped with ½ cup sauce in a serving bowl. Add chili sauce to taste.
Tip: You also can make your own Moroccan spice blend by mixing 1 teaspoon each of ground coriander, ground cumin, ground ginger, and ground cinnamon per 1 pound of meat or chicken. Make this mix in advance and store it in your pantry to use as needed.
Asian-style chicken wraps
Prep time:15 minutes
Cook time:20 minutes
For sauce:
1 small Jalapeno chili pepper, rinsed and split lengthwise—
remove seeds and white membrane, and mince (about 1 Tbsp); for less spice, use
green bell pepper
1 Tbsp garlic, minced (about 2–3 cloves)
3 Tbsp brown sugar or honey
½ C water
½ Tbsp fish sauce
2 Tbsp lime juice (or about 4 limes)
For chicken:
1 Tbsp peanut oil or
vegetable oil
1 Tbsp ginger, minced
1 Tbsp garlic, minced (about 2–3 cloves)
12 oz boneless, skinless chicken
breast, cut into thin strips
1 Tbsp lite soy sauce
1 Tbsp sesame oil (optional)
1 Tbsp sesame seeds (optional)
For wrap:
1 (small) head red leaf lettuce, rinsed, dried, and separated into single
leaves large enough to create wrap
8 fresh basil leaves, whole, rinsed and dried
2 C bok choy or Asian cabbage, rinsed and shredded
1. To prepare the sauce, add all ingredients to a saucepan, and bring to a boil over high heat. Remove from heat, and let sit in hot saucepan for 3–5 minutes. Chill in refrigerator for about 15 minutes or until cold.
2. Prepare the chicken by heating oil in a large
wok or sauté pan. Add ginger and garlic, and stir fry briefly until cooked but
not brown, about 30 seconds to 1 minute.
3. Add chicken, and continue to stir fry for 5–8 minutes.
4. Add soy sauce, sesame oil (optional), and sesame seeds (optional), and return to a boil. Remove from the heat, and cover with lid to hold warm in hot sauté pan.
5.
Assemble each wrap: Place one
large red lettuce leaf on a plate, then add ½ cup chicken stir-fry, 1 basil
leaf, and ¼ cup shredded cabbage and fold together. Serve two wraps with ¼ cup
sauce.
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