Balsamic marinated flank steak
Makes 4 servings
Preparation time: 10 minutes; marinating time: 6 hours to overnight
Cooking time: 16 to 21 minutes
INGREDIENTS
1/4 cup balsamic vinegar
2 tablespoons olive oil
1 tablespoon chopped fresh basil leaves
1 1/2 teaspoons Dijon mustard
1 teaspoon minced garlic
1/2 teaspoon sugar
1 beef flank steak (about 1 to 1 1/2 pounds)
Coarse salt and freshly ground pepper to taste
Combine vinegar, oil, basil, mustard, garlic and sugar in a small bowl. Place steak and marinade in resealable plastic bag; close securely and turn steak to coat. Marinate in refrigerator 6 hours or overnight, turning occasionally. Remove steak; discard marinade. Place steak on grill over medium, ash-covered coals. Grill, covered, 11 to 16 minutes (or 16 to 21 minutes over medium heat on preheated gas grill) for medium-rare to medium doneness, turning occasionally. Season steak with salt and pepper to taste. Carve steak crosswise into thin slices and serve.
Per serving: 160 calories, 23 grams protein, 7 grams fat (40% calories from fat), 2.8 grams saturated fat, no carbohydrate, 65 milligrams cholesterol, 84 milligrams sodium, no fiber.
Carb choices: 0
Chicken cutlets with Dijon-tarragon sauce
Makes 4 servings
Preparation time: 10 minutes
Cooking time: about 15 minutes
INGREDIENTS
4 (4- or 5-ounce) chicken cutlets
Coarse salt and pepper to taste
1 tablespoon canola oil
2 shallots, peeled and sliced
1/4 cup dry white wine or unsalted chicken broth
2 tablespoons Dijon mustard
1/4 teaspoon dried tarragon
1 cup half-and-half
Season chicken on both sides with salt and pepper to taste; set aside. In a large nonstick skillet, heat oil on medium-high. Add chicken and cook 2 to 3 minutes or until browned, turning once. Transfer chicken to a plate and cover to keep warm. Add shallots to skillet and cook 2 minutes or just until browned. Add wine or broth; deglaze pan (loosen browned bits on skillet), bring to a boil and simmer to reduce liquid by half. Add mustard, tarragon and half-and-half, stirring gently until ingredients are well-mixed. Add chicken and any accumulated juices back to skillet; bring to a simmer and cook 5 minutes. Serve.
Per serving: 259 calories, 27 grams protein, 14 grams fat (49% calories from fat), 5.2 grams saturated fat, 5 grams carbohydrate, 95 milligrams cholesterol, 311 milligrams sodium, no fiber.
Carb choices: 0.5.
Winter spiced beef and apple stew
Makes 8 servings
Preparation time: 20 minutes
Cooking time: 3 1/2 to 4 hours on high, or 7 to 8 hours on low
INGREDIENTS
4 teaspoons cumin seeds
1 1/2 pounds lean beef stew meat, cut into 1-inch pieces
2 tablespoons flour
1 (14-ounce) can unsalted beef broth
3 ounces frozen apple juice concentrate, undiluted
1 1/2 teaspoons dried thyme
1/2 teaspoon allspice
1/2 teaspoon pepper
1/2 teaspoon coarse salt
3 medium sweet potatoes, peeled and cut into 1-inch pieces
2 medium Granny Smith apples, peeled, cored and cut into 1 1/2-inch pieces
Heat a small, nonstick skillet on medium. Add cumin seeds, stirring constantly; cook for 1 minute or until aromatic. Remove from pan; set aside. Add beef to 4-quart or larger slow cooker; sprinkle with flour. Toss to coat. Add cumin seeds, broth, apple juice concentrate, thyme, allspice, pepper, salt, potatoes and apples. Stir to combine. Cook on low 7 to 8 hours or on high 3 1/2 to 4 hours.
Per serving: 229 calories, 18 grams protein, 6 grams fat (25% calories from fat), 2.3 grams saturated fat, 25 grams carbohydrate, 53 milligrams cholesterol, 219 milligrams sodium, 3 grams fiber.
Carb choices: 1.5.
Caprese avocado ‘cheeseburgers’
Toast 4 halved whole-grain English muffins. Transfer to a plate, cut side up. Immediately sprinkle each top half with 2 tablespoons shredded mozzarella cheese. On each bottom half, arrange 1 sliced avocado quarter, 4 fresh basil leaves and thinly sliced red onion to taste. Toss 2 cups arugula with 4 teaspoons olive oil and 2 teaspoons balsamic vinegar; set aside. Brush rounded side of 4 large portobello mushroom caps with 2 more teaspoons olive oil; sprinkle gill side with coarse salt and pepper. Heat a large, nonstick skillet on medium-high. Cover and cook mushrooms, gill-side up, 3 minutes. Reduce heat to medium; turn, cover and cook mushrooms 3 more minutes or until cooked through. Place gill-side up on bottom muffin halves. Top with sliced tomatoes and the dressed arugula. Add muffin top and serve.
Black-eyed peas with ham
Combine 2 ham hocks (about 1 1/4 to 1 1/2 pounds total) with enough water to cover. Bring to a boil; reduce heat and simmer 1 hour. Meanwhile, rinse and pick over 1 pound dry black-eyed peas; place peas in 4-quart or larger slow cooker. Top with ham hocks, 4 cups of the ham hock water, 1 teaspoon minced garlic, 2 medium onions (cut into thin wedges), 1 (14.5-ounce) can diced tomatoes with jalapeno peppers (with liquid), and coarse salt and pepper to taste. Cook on low 5 to 7 hours or until peas are soft, but not mushy. (I cooked mine for 5 hours, and they were perfect, but it depends on your cooker.) Remove ham hocks and discard the fat. Add meat from hocks back to the peas; mix well.
