I don't avoid beef, but I'm careful to choose cuts wisely. One cut many people don't know what to do with is flank steak. Relatively inexpensive at $6.99 a pound of almost no waste meat, it is also easy to prepare.
It usually has very little exterior fat, what may be on it can easily be cut off with kitchen scissors. I like to marinate it in barbecue sauce for at least 24 hours, then simply grill it. It is important not to overcook this cut, it will get tough if you do. I like to cook it to medium rare on the thicker end, which means the thinner end will be medium well. Let it rest for a few minutes (remember it will keep cooking), then slice it diagonally. A little A1 or bottled horseradish sauce go nicely. With half the calories per ounce compared to beef tenderloin, it is a wise choice indeed.
Beef. Sometimes it's what's for dinner.
Thursday, April 24, 2008
Spring, Glorious Spring
This is the second straight week of true spring weather. Spring often skips us in Connecticut, but not this year. It means my yard clean up is on schedule, and I'm anxious to start planting. I do have some lettuce in the garden, and one pot of Primroses on the deck. This weekend I will buy herbs, and put them in pots on the deck also. Fresh herbs add a lot to summer and fall's harvest.
But the most exciting thing about spring is the bike riding.
My training partner Laura and I have had some delightful rides already. The memory of last fall's very last bike ride, with the lowering sun, incredible fall colors and the visit from the starlings along the way helped me endure cardio workouts in the gym during the winter. The reality of the first ride was true to the sparkling memory of last year. We discovered that we've kept our leg strength and I have maintained a good max heart rate - necessary for biking our hills. Our endurance is increasing with each ride, as we begin training for this year's Danskin Triathlon. And we give thanks for every beautiful spring day we have had to make our riding absolutely glorious.
But the most exciting thing about spring is the bike riding.
My training partner Laura and I have had some delightful rides already. The memory of last fall's very last bike ride, with the lowering sun, incredible fall colors and the visit from the starlings along the way helped me endure cardio workouts in the gym during the winter. The reality of the first ride was true to the sparkling memory of last year. We discovered that we've kept our leg strength and I have maintained a good max heart rate - necessary for biking our hills. Our endurance is increasing with each ride, as we begin training for this year's Danskin Triathlon. And we give thanks for every beautiful spring day we have had to make our riding absolutely glorious.
Tuesday, April 8, 2008
Dinner Tonight
Yes, we probably eat more fish than the average American, but no, there is no meat we totally avoid (I don't consider animal organs meat, we never east those). Very nice looking lamb chops were on sale at the supermarket yesterday so we will be enjoying them tonight. In preparing a meat like chops, the important step is removing the exterior fat. Yes, the butcher tries to tell you its necessary for taste, but that not true! A nice marinade and careful grilling produce tasty results.
This recipe is derived from one in The Best of Bon Apetit. Even people who claim they don’t like lamb enjoy these chops. The ingredients in the marinate remove any "gamy" taste from the chops, and ensure tender results. This works best with thick cut loin chops or thick cut rib chops.
In the blender combine(this will marinate up to 8 chops easily):
2 large cloves of garlic
1 t oregano
¼ c olive oil
1/4 cup sweet wine (sherry, Madeira or Marsala)
¼ c lemon juice
1 medium onion
2 T fresh parsley
2 T fresh mint or 2 t dried.
· Trim the chops of as much outside fat as you can, they will be tender, juicy and flavorful without it.
· Blend ingredients until pureed, pour over chops in a plastic bag, marinate several hours, overnight is best.
· Grill to medium or medium rare or your preferred doneness.
This recipe is derived from one in The Best of Bon Apetit. Even people who claim they don’t like lamb enjoy these chops. The ingredients in the marinate remove any "gamy" taste from the chops, and ensure tender results. This works best with thick cut loin chops or thick cut rib chops.
In the blender combine(this will marinate up to 8 chops easily):
2 large cloves of garlic
1 t oregano
¼ c olive oil
1/4 cup sweet wine (sherry, Madeira or Marsala)
¼ c lemon juice
1 medium onion
2 T fresh parsley
2 T fresh mint or 2 t dried.
· Trim the chops of as much outside fat as you can, they will be tender, juicy and flavorful without it.
· Blend ingredients until pureed, pour over chops in a plastic bag, marinate several hours, overnight is best.
· Grill to medium or medium rare or your preferred doneness.
My favorite side dish for lamb chops is roasted potatoes:
Soak red potatoes in water, then scrub the skins and let them dry. Just before cooking, cut the potatoes (skin on) into chunks. Place in a heavy plastic bag and add 2 t. good olive oil. Close the bag and mix the potatoes and oil. Just 2 t of oil will coat up to 6 potatoes. Line a shallow dish with foil. Put the potatoes in the dish, and arrange skin side down, so they will brown nicely. Sprinkle with Kosher salt (regular will not work as well) and some dried rosemary. Cook in a 400 degree oven for about 30 minutes, until browned and soft inside.
Monday, April 7, 2008
Dinner with Girl Friends
Friday night I had a number of "fitness" friends join us for dinner. We had Vodka sauce on penne as the main course, a lightened version that tastes as good as the original. Everyone loved it.
Vodka Sauce
1 onion, finely chopped
1/4 lb prosciutto, chopped
6 oz vodka
10 garlic cloves, chopped or put through a garlic press
2 cans San Marzano Tomatoes, chopped in the food processor, or by hand ( you may use other canned tomatoes, but the flavor of the San Marzanos is superior) or 3 – 4 lbs fresh tomatoes, peeled (buy the reduced ones that are over ripe)
8 leaves snipped basil (more if you’d like, I do use extra)
1 t. dried sage (or 1T fresh, snipped)
2 cups fat free half and half
2T fresh snipped parsley, 1 t dried oregano
2 small cans, or 1 medium can tomato paste
8-12 oz. sliced fresh mushrooms, optional
Sauté garlic and onion in olive oil, add prosciutto, mix in and sauté for another 3 minutes. Add the vodka, sauté 3 min, and then light with a long match while stirring. I've never tried omitting this step, but you probably could, just saute the meat a bit longer. After the flames subside, stir in the plum tomatoes, basil, fresh parsley, oregano, sage and pepper to taste. Cook 30 minutes or longer, uncovered most of the time. Add tomato paste and heat through. Add mushrooms (optional) and cook until tender. Add the half and half; do not boil after this addition. Serve over penne for a traditional presentation.
For fancier serving, remove some sauce before adding the half and half and put some of the red sauce on the top of each serving (add some hot sauce to this also, if you’d like).
I also made some foccacia, very easy with store bought pizza dough. Use a pound of purchased dough, spread it in a circle on a baking sheet, or, even better, a pizza stone. Pierce in several places with a fork. Cover it with plastic wrap and then a towel, let it rise for several hours.
Preheat the oven to 400 degrees. Brush some good extra virgin olive oil on the dough, then sprinkle on some Kosher salt, oregano and rosemary (dried). You may also finely chop a tomato and put it on top also. Bake for about 20 minutes, check it after 15. Let it rest on the counter for a few minutes before cutting it up. Serve with some olive oil and good balsamic vinegar on the side, for dipping.
A nice big salad, with a low fat dressing made the meal complete.
Vodka Sauce
1 onion, finely chopped
1/4 lb prosciutto, chopped
6 oz vodka
10 garlic cloves, chopped or put through a garlic press
2 cans San Marzano Tomatoes, chopped in the food processor, or by hand ( you may use other canned tomatoes, but the flavor of the San Marzanos is superior) or 3 – 4 lbs fresh tomatoes, peeled (buy the reduced ones that are over ripe)
8 leaves snipped basil (more if you’d like, I do use extra)
1 t. dried sage (or 1T fresh, snipped)
2 cups fat free half and half
2T fresh snipped parsley, 1 t dried oregano
2 small cans, or 1 medium can tomato paste
8-12 oz. sliced fresh mushrooms, optional
Sauté garlic and onion in olive oil, add prosciutto, mix in and sauté for another 3 minutes. Add the vodka, sauté 3 min, and then light with a long match while stirring. I've never tried omitting this step, but you probably could, just saute the meat a bit longer. After the flames subside, stir in the plum tomatoes, basil, fresh parsley, oregano, sage and pepper to taste. Cook 30 minutes or longer, uncovered most of the time. Add tomato paste and heat through. Add mushrooms (optional) and cook until tender. Add the half and half; do not boil after this addition. Serve over penne for a traditional presentation.
For fancier serving, remove some sauce before adding the half and half and put some of the red sauce on the top of each serving (add some hot sauce to this also, if you’d like).
I also made some foccacia, very easy with store bought pizza dough. Use a pound of purchased dough, spread it in a circle on a baking sheet, or, even better, a pizza stone. Pierce in several places with a fork. Cover it with plastic wrap and then a towel, let it rise for several hours.
Preheat the oven to 400 degrees. Brush some good extra virgin olive oil on the dough, then sprinkle on some Kosher salt, oregano and rosemary (dried). You may also finely chop a tomato and put it on top also. Bake for about 20 minutes, check it after 15. Let it rest on the counter for a few minutes before cutting it up. Serve with some olive oil and good balsamic vinegar on the side, for dipping.
A nice big salad, with a low fat dressing made the meal complete.
Wednesday, April 2, 2008
And More Salmon
This poaching mixture is my husband's favorite.
In a bowl, combine:
1/4 cup lite soy sauce (less if its too salty for you)
1/4 rice wine vinegar (it may be in the vinegar or oriental food section)
1/4 cup white wine, chicken broth or water
a few drops sesame oil (just a few, its very flavorful)
Brown the skinless fillet ( for 2) on both sides, put in a dish that just holds it. Add the liquid to the pan to heat it, then pour it over the fish and bake at 350 for about 15 minutes until done. Pour off the cooking liquid and reduce it in the pan. Pour the reduced liquid over the fish and serve.
In a bowl, combine:
1/4 cup lite soy sauce (less if its too salty for you)
1/4 rice wine vinegar (it may be in the vinegar or oriental food section)
1/4 cup white wine, chicken broth or water
a few drops sesame oil (just a few, its very flavorful)
Brown the skinless fillet ( for 2) on both sides, put in a dish that just holds it. Add the liquid to the pan to heat it, then pour it over the fish and bake at 350 for about 15 minutes until done. Pour off the cooking liquid and reduce it in the pan. Pour the reduced liquid over the fish and serve.
Tuesday, April 1, 2008
More Salmon
It doesn't get any easier than this!
Oh So Easy Sweet-Spicy Glazed Salmon
From Cooking Light
Salmon fillet for two, skin removed
2T brown sugar
3T low sodium soy sauce
3 T Dijon mustard
3 T. rice vinegar
Combine all but the salmon in a sauce pan, stir and heat to dissolve the sugar. You may do this ahead.
Preheat the oven to 425 degrees. Spray a baking cooking dish with Pam. Smear a little of the sauce on one side of the fish, place it sauce side down in the pan. (You may do this ahead also). Put just a little more sauce on top, bake at 425 for 12 minutes for thick fillets, less if they are thin. Remove from oven, turn on broiler. Spread the rest of the sauce on top of the fish and broil for 3 minutes, about 3 inches from the heat. Serve and enjoy!
Oh So Easy Sweet-Spicy Glazed Salmon
From Cooking Light
Salmon fillet for two, skin removed
2T brown sugar
3T low sodium soy sauce
3 T Dijon mustard
3 T. rice vinegar
Combine all but the salmon in a sauce pan, stir and heat to dissolve the sugar. You may do this ahead.
Preheat the oven to 425 degrees. Spray a baking cooking dish with Pam. Smear a little of the sauce on one side of the fish, place it sauce side down in the pan. (You may do this ahead also). Put just a little more sauce on top, bake at 425 for 12 minutes for thick fillets, less if they are thin. Remove from oven, turn on broiler. Spread the rest of the sauce on top of the fish and broil for 3 minutes, about 3 inches from the heat. Serve and enjoy!
Salmon, Salmon, Salmon
Other than Swordfish, which is expensive, full of heavy metals and becoming scarce, I consider Salmon the King of fish. This inexpensive and versatile main dish is full of omega 3 fatty acids, beneficial to our health. The less expensive is farm raised, which according to most sources is fine to eat, except that from Scotland, where the feed is contaminated.
I learned from Julia Child's The Way to Cook that the best way to cook Salmon is poaching. Not only does it ensure a moist dish, but by changing the poaching medium, you can create many different flavored dishes.
This recipe is from the book, and one of my favorite ways to enjoy this fish. This serves 2.
1 small carrot, finely chopped
1 small onion, finely chopped
2 celery hearts, finely chopped
1 t (dried) tarragon (or other herb, if you prefer)
2 t. dried parsley
salt and pepper to taste
white wine (you could try broth or water, but I never have)
About 3/4 lb "Boneless" salmon steaks, or fillets cut from the thick end, skin removed (have the fish dept do this)
Saute the veggies in a few drops of olive oil, until softened a bit, do not brown. Add the tarragon and parsley and some salt and pepper.
Place the salmon in a baking dish in which it just fits. Top with the veggie mixture, pour in wine until it comes to the top level of the salmon and pop the dish in a 350 degree oven. Bake about 1/2 hour, until the salmon is cooked. Remove the salmon and place on a dish, cover it to keep it warm. If you used the boneless steaks, remove the skin. Pour the cooking liquid into the saute pan and reduce it to 1/4 cup or so. Cut the fish in half, pour on the cooking liquid and serve.
This makes a spectacular presentation, if your friends like salmon, it's great for company. You can put this together ahead and refrigerate it, then just pop it in the oven (it will need a bit longer to cook if it starts out cold).
I learned from Julia Child's The Way to Cook that the best way to cook Salmon is poaching. Not only does it ensure a moist dish, but by changing the poaching medium, you can create many different flavored dishes.
This recipe is from the book, and one of my favorite ways to enjoy this fish. This serves 2.
1 small carrot, finely chopped
1 small onion, finely chopped
2 celery hearts, finely chopped
1 t (dried) tarragon (or other herb, if you prefer)
2 t. dried parsley
salt and pepper to taste
white wine (you could try broth or water, but I never have)
About 3/4 lb "Boneless" salmon steaks, or fillets cut from the thick end, skin removed (have the fish dept do this)
Saute the veggies in a few drops of olive oil, until softened a bit, do not brown. Add the tarragon and parsley and some salt and pepper.
Place the salmon in a baking dish in which it just fits. Top with the veggie mixture, pour in wine until it comes to the top level of the salmon and pop the dish in a 350 degree oven. Bake about 1/2 hour, until the salmon is cooked. Remove the salmon and place on a dish, cover it to keep it warm. If you used the boneless steaks, remove the skin. Pour the cooking liquid into the saute pan and reduce it to 1/4 cup or so. Cut the fish in half, pour on the cooking liquid and serve.
This makes a spectacular presentation, if your friends like salmon, it's great for company. You can put this together ahead and refrigerate it, then just pop it in the oven (it will need a bit longer to cook if it starts out cold).
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