Meat
Braised Steak with Onions
Yield: 5 servings Serving Size: 6 oz. 2 lbs. Beef, bottom round, cut into 6 oz slices 2 ½ oz. Oil or fat Seasoned flour, as needed 1 pint Demi-glace, heated to a boil (can substitute a commercial demi-glace base) 1 lb. onions, peeled and cut julienne ½ TBS Hungarian sweet paprika • Salt, and freshly ground black pepper, to taste • 1-3 oz. fresh parsley, washed, excess moisture removed, and chopped Method of Preparation:
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Poultry
Easy Garlic and Rosemary Chicken
Yields: 2 servings INGREDIENTS: 2 skinless, boneless chicken breasts 2 cloves garlic, chopped 2 tablespoons dried rosemary 1 tablespoon lemon juice salt and pepper to taste DIRECTIONS: 1. Preheat oven to 375 degrees F (190 degrees C). 2. Cover the chicken breasts with garlic, then sprinkle with rosemary, lemon juice, and salt and pepper to taste. Place in a 9x13 inch baking dish and bake in the preheated oven for 25 minutes or until done and juices run clear (baking time will depend on the thickness of your chicken breasts). Picante Marinated Chicken Yields: 6 servings INGREDIENTS: 1/2 cup picante sauce 1/4 cup Dijon-style prepared mustard 2 tablespoons lemon juice 6 skinless, boneless chicken breast halves 2 tablespoons olive oil DIRECTIONS: 1. In a large glass bowl combine the picante sauce, mustard and lemon juice. Add chicken and toss to coat. Cover and marinate in the refrigerator for 30 minutes. 2. Heat olive oil in a large skillet. Remove chicken from marinade and saute in hot oil until well browned on both sides. Add remaining marinade and let simmer until chicken is glazed and tender and juices run clear. Remove chicken to platter/serving dish. Boil remaining marinade for 5 minutes to remove possibility of bacteria, then pour over chicken. Chicken Satay Yields: 2 servings INGREDIENTS: 1 boneless, skinless chicken breast 1 tablespoon light soy sauce PEANUT SAUCE 1 1/2 tablespoons trans-fat free peanut butter 1/4 teaspoon garlic powder 1/2 tablespoon fresh lemon juice 1/2 tablespoon light soy sauce 1/4 packet sugar substitute 1 1/2 tablespoons water sprinkle of cayenne pepper to taste DIRECTIONS: 1. To make peanut sauce: Place the ingredients in a bowl and stir well. Microwave for 30 seconds. 2. Pound chicken breasts between pieces of plastic wrap to a uniform thickness. Rub each breast with about 1 tablespoon of light soy sauce. Then season both sides of each breast with a couple pinches of salt and pepper. Place in a skillet and grill a couple minutes per side. Remove and cut into strips or cubes and thread onto skewers. Dip into peanut sauce and enjoy. Grilled Steak with Grilled Tomato Relish Yields: 2 servings INGREDIENTS: 2 (6 ounce) sirloin steaks 2 medium pear-shaped tomatoes, halved lengthwise 2 tablespoons extra virgin olive oil, divided 1 medium onion, chopped 1 clove garlic, minced or pressed 1/4 cup chopped fresh basil Pinch salt Pinch freshly ground black pepper Basil sprigs (optional) DIRECTIONS: 1. Place the steaks on a lightly greased grill 4 to 6 inches above a solid bed of medium-hot coals. Cook, turning as needed, until evenly browned on the outside and a thermometer inserted in the center registers 145 degrees F (for medium-rare). Cut to test for doneness (about 15 minutes). 2. Meanwhile, place the tomatoes on the grill, cut sides up, and brush them lightly with 1 tablespoon of the oil. When the tomatoes are browned on the bottom (about 3 minutes), turn them over and continue cooking until soft when pressed (about 3 more minutes). 3. While the tomatoes are grilling, combine the remaining 1 tablespoon of oil, the onion, and garlic in a medium frying pan with a heatproof handle. Set the pan over the coals (or set on the stove over medium-high heat). Cook, stirring often, until the onion is limp and golden (about 10 minutes). Stir in the basil. 4. When the tomatoes are soft, stir them into the onion mixture, then set the pan aside on a cooler area of the grill (or cover and keep warm on the stove). 5. When the steak is done, place it on a board with a well (or on a platter). Spoon the tomato relish alongside the steak. Season with salt and pepper, and garnish with basil sprigs, if using. 6. To serve, cut the meat into thin slices. Combine the accumulated meat juices with the tomato relish, if desired. Marinated Flank Steak Yields: 6 servings INGREDIENTS: 1 small red onion, quartered 1/3 cup balsamic vinegar 1/4 cup capers, drained 2 tablespoons chopped fresh oregano 3 cloves garlic, minced 1 1/2 pounds flank steak 1/4 teaspoon salt 1/4 teaspoon coarsely ground black pepper DIRECTIONS: 1. Sliver one-quarter of the onion and set aside. Chop the rest of the onion. Mix it in a bowl with the vinegar, capers, oregano, and garlic. Combine 1/4 cup of this mixture with the slivered onions and set aside. 2. Sprinkle both sides of the steak with the salt and pepper; prick well with a fork. In a large zip-top food-storage bag, combine the steak with the remaining onion mixture. Marinate for 1 hour or overnight. 3. Heat the grill or the broiler, positioning the oven broiler rack so that the meat on the rack in the pan is 4 inches from the heat source. Remove the meat from the marinade, and place on the grill over direct heat or on an oven rack set in the broiler pan. Discard the marinade. Grill or broil for 4 to 5 minutes per side for medium-rare. Let stand for 5 minutes before slicing. 4. Place the meat on a platter and pour the reserved onion mixture over the steak. Oven-Roasted Vegetables Yields: 2 servings INGREDIENTS: 1/2 medium zucchini, cut into bite-size pieces 1/2 medium summer squash, cut into bite-size pieces 1/2 medium red bell pepper, cut into bite-size pieces 1/2 medium yellow bell pepper, cut into bite-size pieces 1/2 pound fresh asparagus, cut into bite-size pieces 1/2 red onion 1 1/2 tablespoons extra-virgin olive oil 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper DIRECTIONS: 1. Heat the oven to 450 degrees F. Place the zucchini, squash, peppers, asparagus, and onion in a large roasting pan. Toss with the olive oil, salt, and pepper to mix and coat. Spread in a single layer in the pan. Roast for 30 minutes, stirring occasionally, until the vegetables are lightly browned and tender. Mocha Ricotta Creme Yields: 1 servings INGREDIENTS: 1/2 cup part-skim ricotta cheese 1/2 teaspoon unsweetened cocoa powder 1/4 teaspoon vanilla extract 1 packet sugar substitute Dash espresso powder 5 mini chocolate chips DIRECTIONS: 1. Mix together the ricotta, cocoa powder, vanilla extract, and sugar substitute in a dessert bowl. Serve chilled with a dusting of espresso powder and sprinkled with the mini chocolate chips. Baked Eggs in Canadian Bacon Cups Yields: 2 servings INGREDIENTS: 4 large eggs 4 slices Canadian bacon 1/3 green bell pepper 1/3 red bell pepper 1/3 shallot, minced 1 tablespoon canola oil 1 1/3 tablespoons minced fresh herbs such as tarragon, chives, parsley or combination thereof salt and pepper DIRECTIONS: 1. Preheat oven to 400 degrees. Remove tops, core, ribs, and seeds from bell peppers. Cut them into quarters and flatten to facilitate cutting into small dice. Heat oil over medium-high heat and saute shallots to soften before adding in peppers. Cook, stirring often, until slightly softened but colors are still bright. Remove from heat and season to taste with salt and pepper. 2. Lightly grease 4 cups of a muffin tin and insert one slice of Canadian bacon into each cup. Divide bell pepper mixture among the 4 cups and carefully crack one egg into each bacon cup on top of the peppers. Bake in center rack of oven for about 15-20 minutes, or until whites are set but yolks are still slightly runny (bake longer or shorter according to taste.) Season eggs to taste and carefully remove by gently scooping out bacon cups with spoons and rubber spatulas. Serve garnished with fresh herbs. Vegetable Quiche Cups to Go Yields: 6 servings INGREDIENTS: 1 (10 ounce) package frozen chopped spinach 3/4 cup liquid egg substitute 3/4 cup shredded reduced-fat Cheese 1/4 cup diced green bell pepper 1/4 cup diced onion 3 drops hot-pepper sauce (optional) DIRECTIONS: 1. Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid. 2. Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray. 3. Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees F for 20 minutes, or until a knife inserted in the center comes out clean |
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