PRE-STORY: I'm looking for more meals with less carbs since I don't seem to exercise anymore...ever.
DISH: Chicken
SOURCE/ADAPTED FROM: Personal Recipe
PREP TIME: ~10 minutes COOK TIME: 20 minutes
• 2 Chicken Breasts (Italian seasoned if you are lucky enough to live next to Wegmans) - flattened to even thickness
• Extra Virgin Olive Oil
• 1 Small Sweet Onion - diced
• 2 clove Garlic, minced
• 1/4 Cup Low Sodium Chicken Broth
• 3+ Cups Arugula, or Kale, or Spinach, or whatever Greens you feel like having
• 1 Can Garbanzo Beans, drained and rinsed
• 1 Can Italian Flavored Diced Tomatoes (Garlic Oregano) - or 2 fresh tomatoes diced
• 1 Tbs Fresh Oregano - minced
• 1/2 Tbs Fresh Rosemary - minced
• Coarse salt, pepper, plus any other seasoning you like
Heat EVOO in medium skillet over Medium heat. Add Onion and saute ~3 minutes. Add Garlic and saute ~3 minutes. Add chicken broth and scrape up any brown bits. Add greens, beans, tomatoes, herbs, and salt. Heat ~ 3 minutes. Reduce heat to low. While this is simmering, grill Chicken ~5 minutes a side.
Serve Chicken with beans/veggie mixture on top.
SERVES / NUTRITIONAL INFORMATION: Serves 2
Calories: I don't know but it seems relatively healthy.
RATING/DIFFICULTY: 3 Good but Needs Tweakin!!! Easy Peasy
SERVED WITH: It's a one-dish meal!
FINAL NOTES: I would add more garlic next time and mash up half of the beans. I used arugula and think I would prefer kale or spinach. I did not drain the tomatoes and I think I will next time - it was a little too tomato-y for me. This is such an easy and versatile recipe and takes less than a half hour!
Showing posts with label Three Fat Running Chefs. Show all posts
Showing posts with label Three Fat Running Chefs. Show all posts
Monday, May 14, 2012
Friday, January 20, 2012
Pasta e Fagioli
PRE-STORY: I found out TODAY it's National Soup Month. It's the 20th!!! A little late, so poor Dude in in for a lot of soup over the next 11 days.
DISH: Soup
SOURCE/ADAPTED FROM: Food Network, Pasta and Beans: Pasta e Fagioli, Rachel Ray
PREP TIME: ~15 minutes COOK TIME: 20 minutes
• 2 tablespoons (2 turns around the pan) extra-virgin olive oil
• 1/8 pound (about 3 slices) pancetta, chopped
• Added 1 Hot Italian Sausage link, 1 Sweet Italian Sausage link - made meatballs with the pancetta and sausage
• 2 (4 to 6-inch) sprigs rosemary, left intact
• 1 (4 to 6-inch) sprig thyme with several sprigs on it, left intact
• Added 1 (4 to 6-inch) sprig Oregano
• 1 large fresh bay leaf or 2 dried bay leaves
• 1 medium onion, finely chopped
• 1 small carrot, finely chopped
• 1 rib celery, finely chopped
• 4 large cloves garlic, chopped
• Coarse salt and pepper
• 2 (15 ounce) cans cannellini beans
• 1 cup canned tomato sauce or canned crushed tomatoes I used one small can tomato sauce and a 14 oz can of diced Italian Tomatoes
• 2 cups water Instead of water, I used 1 Cup Sangiovese wine and 1 Cup Chicken Broth
• 1 quart chicken stock
• 1 1/2 cups ditalini I used elbow macaroni
• Grated Parmigiano or Romano, for the table
• Crusty bread, for mopping
Heat a deep pot over medium high heat and add oil and pancetta. Brown the pancetta bits lightly. Since I made the meatballs, I browned the meatballs in the olive oil. Add herb stems (next time, I will take the herbs off of the stems and chop them, I didn't like the big bits in the soup), bay leaf, chopped vegetables, and garlic. Season vegetables with salt and pepper. Add beans, tomato sauce, water (wine/broth mix), and stock to pot and raise heat to high. Bring soup to a rapid boil and add pasta (next time, I'll cook the pasta separately then add to the mix before serving, that way I could make sure there was enough liquid). Reduce heat to medium and cook soup, stirring occasionally, 6 to 8 minutes or until pasta is cooked al dente. Rosemary and thyme leaves will separate from stems as soup cooks. Remove herb stems and bay leaf from soup and place pot on table on a trivet. Let soup rest and begin to cool for a few minutes. Ladle soup into bowls and top with lots of grated cheese. Pass crusty bread for bowl mopping.
SERVES / NUTRITIONAL INFORMATION:
Serves 6
Calories: 365; Total Fat 10 grams; Saturated Fat: 2 grams; Protein: 18 grams; Total carbohydrates: 50 grams; Sugar: 8 grams Fiber 9 grams; Cholesterol: 13 milligrams; Sodium: 1,101 milligrams
RATING/DIFFICULTY:
3 Good but Needs Tweakin!!!
Easy Peasy
SERVED WITH:
Wegman’s Garlic Italian Bread.
FINAL NOTES:
I have a feeling this will be even better tomorrow. As you read above, there are still some things I would have done differently but overall, the flavor is there and oh so filling!!!
DISH: Soup
SOURCE/ADAPTED FROM: Food Network, Pasta and Beans: Pasta e Fagioli, Rachel Ray
PREP TIME: ~15 minutes COOK TIME: 20 minutes
• 2 tablespoons (2 turns around the pan) extra-virgin olive oil
• 1/8 pound (about 3 slices) pancetta, chopped
• Added 1 Hot Italian Sausage link, 1 Sweet Italian Sausage link - made meatballs with the pancetta and sausage
• 2 (4 to 6-inch) sprigs rosemary, left intact
• 1 (4 to 6-inch) sprig thyme with several sprigs on it, left intact
• Added 1 (4 to 6-inch) sprig Oregano
• 1 large fresh bay leaf or 2 dried bay leaves
• 1 medium onion, finely chopped
• 1 small carrot, finely chopped
• 1 rib celery, finely chopped
• 4 large cloves garlic, chopped
• Coarse salt and pepper
• 2 (15 ounce) cans cannellini beans
• 1 cup canned tomato sauce or canned crushed tomatoes I used one small can tomato sauce and a 14 oz can of diced Italian Tomatoes
• 2 cups water Instead of water, I used 1 Cup Sangiovese wine and 1 Cup Chicken Broth
• 1 quart chicken stock
• 1 1/2 cups ditalini I used elbow macaroni
• Grated Parmigiano or Romano, for the table
• Crusty bread, for mopping
Heat a deep pot over medium high heat and add oil and pancetta. Brown the pancetta bits lightly. Since I made the meatballs, I browned the meatballs in the olive oil. Add herb stems (next time, I will take the herbs off of the stems and chop them, I didn't like the big bits in the soup), bay leaf, chopped vegetables, and garlic. Season vegetables with salt and pepper. Add beans, tomato sauce, water (wine/broth mix), and stock to pot and raise heat to high. Bring soup to a rapid boil and add pasta (next time, I'll cook the pasta separately then add to the mix before serving, that way I could make sure there was enough liquid). Reduce heat to medium and cook soup, stirring occasionally, 6 to 8 minutes or until pasta is cooked al dente. Rosemary and thyme leaves will separate from stems as soup cooks. Remove herb stems and bay leaf from soup and place pot on table on a trivet. Let soup rest and begin to cool for a few minutes. Ladle soup into bowls and top with lots of grated cheese. Pass crusty bread for bowl mopping.
SERVES / NUTRITIONAL INFORMATION:
Serves 6
Calories: 365; Total Fat 10 grams; Saturated Fat: 2 grams; Protein: 18 grams; Total carbohydrates: 50 grams; Sugar: 8 grams Fiber 9 grams; Cholesterol: 13 milligrams; Sodium: 1,101 milligrams
RATING/DIFFICULTY:
3 Good but Needs Tweakin!!!
Easy Peasy
SERVED WITH:
Wegman’s Garlic Italian Bread.
FINAL NOTES:
I have a feeling this will be even better tomorrow. As you read above, there are still some things I would have done differently but overall, the flavor is there and oh so filling!!!
Thursday, January 19, 2012
Slow Cooker Beef Stew
PRE-STORY: The week after Christmas, I decided to make comfort food. I’ve made beef stew once before using a braising method but decided to try a crock pot recipe. Thing is, picking one is difficult so I just combined a few together.
DISH: Beef
SOURCE/ADAPTED FROM: A mix of Beef Stew recipes from allrecipe.com
ACTIVE TIME: ~30 minutes TOTAL TIME: ~7 Hours
• 1 pound Stew Meat
• 1 Tablespoon Flour, plus 1 teaspoon
• Salt
• 1 Tablespoon EVOO
• ~ 4 Baby Carrots cut into bite size pieces
• ¼ pound Fresh Green Beans (only because I had them)
• 2 small potatoes, cubed
• 1 teaspoon Dried Parsley
• Pepper, to taste
• 2/3 C Boiling Water
• 1 Package Dry Onion Mushroom Soup Mix
• 1 Tablespoon Butter
• 1 Onion, diced
• ~ 5 Button Mushrooms, cut into 4ths
½ C Red Wine (original recipe called for a Tablespoon…I laughed)
• 1 Cup Beef Broth
• 2 teaspoons Flour mixed with water
Mix flour and Salt. Dredge meat in flour mixture. Heat EVOO in large skillet over medium high heat. Add stew meat and cook until evenly browned on the outside (do this in batches). Transfer to slow cooker along with carrots, potatoes, parsley and pepper. In a small bowl, stir together boiling water and soup mix. Pour into slow cooker.
In same skillet melt butter, add onion and cook until softened. Add to slow cooker. Pour red wine into skillet and break up brown bits. Pour into slow cooker. Add beef broth. Add water to cover food in slow cooker.
Cover and cook on high for 30 minutes. Reduce to low and cook for 6 hours.
SERVES / NUTRITIONAL INFORMATION:
Serves 4 (Leftovers were even better)
RATING/DIFFICULTY:
3 - Good but Need Tweaking - I would rate it higher for taste, but there is just so much you can do with this recipe.
Easy Peasy
SERVED WITH:
Wegman’s Clover Rolls.
FINAL NOTES:
As comfort food goes, beef stew hits the spot. You can mix/match recipes, add/subtract ingredients, play with seasonings, etc. It is a great item for the new cooks out there! Here’s a helpful hint my mom has passed on to me: too salty, throw in more cubed potatoes (can also be used to thicken broth).
DISH: Beef
SOURCE/ADAPTED FROM: A mix of Beef Stew recipes from allrecipe.com
ACTIVE TIME: ~30 minutes TOTAL TIME: ~7 Hours
• 1 pound Stew Meat
• 1 Tablespoon Flour, plus 1 teaspoon
• Salt
• 1 Tablespoon EVOO
• ~ 4 Baby Carrots cut into bite size pieces
• ¼ pound Fresh Green Beans (only because I had them)
• 2 small potatoes, cubed
• 1 teaspoon Dried Parsley
• Pepper, to taste
• 2/3 C Boiling Water
• 1 Package Dry Onion Mushroom Soup Mix
• 1 Tablespoon Butter
• 1 Onion, diced
• ~ 5 Button Mushrooms, cut into 4ths
½ C Red Wine (original recipe called for a Tablespoon…I laughed)
• 1 Cup Beef Broth
• 2 teaspoons Flour mixed with water
Mix flour and Salt. Dredge meat in flour mixture. Heat EVOO in large skillet over medium high heat. Add stew meat and cook until evenly browned on the outside (do this in batches). Transfer to slow cooker along with carrots, potatoes, parsley and pepper. In a small bowl, stir together boiling water and soup mix. Pour into slow cooker.
In same skillet melt butter, add onion and cook until softened. Add to slow cooker. Pour red wine into skillet and break up brown bits. Pour into slow cooker. Add beef broth. Add water to cover food in slow cooker.
Cover and cook on high for 30 minutes. Reduce to low and cook for 6 hours.
SERVES / NUTRITIONAL INFORMATION:
Serves 4 (Leftovers were even better)
RATING/DIFFICULTY:
3 - Good but Need Tweaking - I would rate it higher for taste, but there is just so much you can do with this recipe.
Easy Peasy
SERVED WITH:
Wegman’s Clover Rolls.
FINAL NOTES:
As comfort food goes, beef stew hits the spot. You can mix/match recipes, add/subtract ingredients, play with seasonings, etc. It is a great item for the new cooks out there! Here’s a helpful hint my mom has passed on to me: too salty, throw in more cubed potatoes (can also be used to thicken broth).
Sunday, June 19, 2011
Chard and Salami Frittata
Pre-Story: We now get fresh vegetable delivered from South Mountain Veggies. I like it because it makes me try new things. This weeks “new item” was Swiss Chard. Since I was making brunch for Father’s Day, this recipe caught my eye.
SOURCE/ADAPTED FROM: www.epicurious.com - Chard and Salami Frittata, Bon Appetit, August 2007, Molly Stevens
ACTIVE TIME: 20 min-ish TOTAL TIME: 30 min
INGREDIENTS:
• 6 large eggs – used 8
• 3 tablespoons freshly grated Pecorino Romano or Parmesan cheese, divided - used a Parmasan/Pecorino/Romano mix
• 1/4 teaspoon coarse kosher salt
• 1/4 teaspoon freshly ground black pepper
• 3 tablespoons extra-virgin olive oil
• 1 medium onion, thinly sliced
• 1 bunch Swiss chard (about 10 ounces), stems and center ribs cut away, leaves coarsely chopped
• 2 ounces thinly sliced Italian Genoa salami - used thinly sliced Prosciutto instead, cut into 1/2-inch pieces (about 2/3 cup)
• 1 garlic clove, minced
• Added 1/2 C sliced Mushrooms
INSTRUCTIONS:
Preheat broiler. Whisk all the eggs, 1 1/2 tablespoons cheese, 1/4 teaspoon salt, and 1/4 teaspoon pepper in large bowl. I eyeballed the cheese and only added 3 twists of the pepper grinder.
Heat olive oil in medium nonstick broilerproof skillet over medium heat. Add onion and sauté until tender but not brown, about 6 minutes. Add Swiss chard in 3 batches; toss until each begins to wilt before adding next. Sprinkle with salt and pepper. Add sliced mushrooms. Sauté until any liquid in skillet evaporates. Increase heat to medium-high; add prosciutto and garlic to skillet and stir 1 minute. Add eggs to skillet; stir to distribute evenly. Reduce heat to medium-low, cover, and cook until eggs are almost set but still moist in center, about 4 minutes. Sprinkle remaining 1 1/2 tablespoons cheese over top.
Transfer frittata to broiler and cook just until set in center and beginning to brown, about 1 minute (actually took about 3 minutes). Using flexible spatula, loosen frittata around edges. Slide frittata out onto platter. Serve warm or at room temperature.
SERVES / NUTRITIONAL INFORMATION:
Serves: 6-8 as appetizer, 4 as main course
RATING/DIFFICULTY:
Taste Rating: Three Fat Running Chefs
Difficulty Rating: Easy Peasy
SERVED WITH:
Pork Loin, Roasted Vegetable Salad with Greens, Tomatoes, Herbs, Olives and Goat Cheese.
FINAL NOTES:
I made this as part of a Father’s Day Brunch for Dude, his dad, sister, and brother-in-law. I thought it was good and could see making it for a quick dinner. I don’t see making this for guests unless it was a brunch then I’d probably still tweak some things, i.e. add spices, more vegetables, etc. Definitely a tweakable recipe!
SOURCE/ADAPTED FROM: www.epicurious.com - Chard and Salami Frittata, Bon Appetit, August 2007, Molly Stevens
ACTIVE TIME: 20 min-ish TOTAL TIME: 30 min
INGREDIENTS:
• 6 large eggs – used 8
• 3 tablespoons freshly grated Pecorino Romano or Parmesan cheese, divided - used a Parmasan/Pecorino/Romano mix
• 1/4 teaspoon coarse kosher salt
• 1/4 teaspoon freshly ground black pepper
• 3 tablespoons extra-virgin olive oil
• 1 medium onion, thinly sliced
• 1 bunch Swiss chard (about 10 ounces), stems and center ribs cut away, leaves coarsely chopped
• 2 ounces thinly sliced Italian Genoa salami - used thinly sliced Prosciutto instead, cut into 1/2-inch pieces (about 2/3 cup)
• 1 garlic clove, minced
• Added 1/2 C sliced Mushrooms
INSTRUCTIONS:
Preheat broiler. Whisk all the eggs, 1 1/2 tablespoons cheese, 1/4 teaspoon salt, and 1/4 teaspoon pepper in large bowl. I eyeballed the cheese and only added 3 twists of the pepper grinder.
Heat olive oil in medium nonstick broilerproof skillet over medium heat. Add onion and sauté until tender but not brown, about 6 minutes. Add Swiss chard in 3 batches; toss until each begins to wilt before adding next. Sprinkle with salt and pepper. Add sliced mushrooms. Sauté until any liquid in skillet evaporates. Increase heat to medium-high; add prosciutto and garlic to skillet and stir 1 minute. Add eggs to skillet; stir to distribute evenly. Reduce heat to medium-low, cover, and cook until eggs are almost set but still moist in center, about 4 minutes. Sprinkle remaining 1 1/2 tablespoons cheese over top.
Transfer frittata to broiler and cook just until set in center and beginning to brown, about 1 minute (actually took about 3 minutes). Using flexible spatula, loosen frittata around edges. Slide frittata out onto platter. Serve warm or at room temperature.
SERVES / NUTRITIONAL INFORMATION:
Serves: 6-8 as appetizer, 4 as main course
RATING/DIFFICULTY:
Taste Rating: Three Fat Running Chefs
Difficulty Rating: Easy Peasy
SERVED WITH:
Pork Loin, Roasted Vegetable Salad with Greens, Tomatoes, Herbs, Olives and Goat Cheese.
FINAL NOTES:
I made this as part of a Father’s Day Brunch for Dude, his dad, sister, and brother-in-law. I thought it was good and could see making it for a quick dinner. I don’t see making this for guests unless it was a brunch then I’d probably still tweak some things, i.e. add spices, more vegetables, etc. Definitely a tweakable recipe!
Sunday, April 24, 2011
Salmon & Vegetable Skewers over Brown Rice
SOURCE/ADAPTED FROM: Clean Eating magazine, March/April 2010, Volume 3, Issue 2
ACTIVE TIME: 30 min TOTAL TIME: 30 min
INGREDIENTS:
2 Cups Brown Rice - I love the Minute Ready to Serve Brown Rice – 60 seconds, one serving done!
4 4oz Wild Caught Salmon Fillets (1 lb total), cubed – used 2 4oz fillets
1 White Onion, cut into square pieces, about ½ inch in diameter – used half
1 Zucchini, sliced into ¼ inch pieces
8 oz whole White Mushrooms
Olive Oil cooking spray
Juice 1 Lemon
2 tsp Fresh Flat-leaf Parsley, minced
Sea Salt and Fresh Ground Black Pepper, to taste
EQUIPMENT:
Metal or wooden skewers 6 – 8 inches in length (if using wooden skewers soak them in water for 20 minutes prior to use).
INSTRUCTIONS:
Cook rice according to package directions. Set aside.
Preheat broiler to high. Thread salmon and vegetable onto separate skewers, filling 4 skewers of each (1 fillet of salmon per fish skewer and about ½ cup vegetables per veggie skewer). Mist salmon and vegetables with cooking spray, then brush with lemon juice and sprinkle with salt and pepper and parsley.
Broil skewers at least 2 – 4 inches from heat source for 3 minutes. Flip skewers over and broil for another 3 minutes or until just tender. To serve, place 1 salmon skewer and 1 vegetable skewer over ½ cup rice.
SERVES / NUTRITIONAL INFORMATION:
Serves 4
Original recipe Per serving: Calories 540; Fat 10 g (Saturated 1.5 g); Cholesterol 60 mg; Sodium 135 mg; Carbohydrate 79 g; Fiber 7 g; Protein 32 g
RATING/DIFFICULTY:
Taste Rating: Three Fat Running Chefs
Difficulty Rating: Easy Peasy
SERVED WITH:
Brown Rice
FINAL NOTES:
Really nothing special about this but very versatile. You can play with the herbs, just about anything would work. You can also play with the the vegetables – use bell peppers, potatoes, asparagus, etc.
ACTIVE TIME: 30 min TOTAL TIME: 30 min
INGREDIENTS:
2 Cups Brown Rice - I love the Minute Ready to Serve Brown Rice – 60 seconds, one serving done!
4 4oz Wild Caught Salmon Fillets (1 lb total), cubed – used 2 4oz fillets
1 White Onion, cut into square pieces, about ½ inch in diameter – used half
1 Zucchini, sliced into ¼ inch pieces
8 oz whole White Mushrooms
Olive Oil cooking spray
Juice 1 Lemon
2 tsp Fresh Flat-leaf Parsley, minced
Sea Salt and Fresh Ground Black Pepper, to taste
EQUIPMENT:
Metal or wooden skewers 6 – 8 inches in length (if using wooden skewers soak them in water for 20 minutes prior to use).
INSTRUCTIONS:
Cook rice according to package directions. Set aside.
Preheat broiler to high. Thread salmon and vegetable onto separate skewers, filling 4 skewers of each (1 fillet of salmon per fish skewer and about ½ cup vegetables per veggie skewer). Mist salmon and vegetables with cooking spray, then brush with lemon juice and sprinkle with salt and pepper and parsley.
Broil skewers at least 2 – 4 inches from heat source for 3 minutes. Flip skewers over and broil for another 3 minutes or until just tender. To serve, place 1 salmon skewer and 1 vegetable skewer over ½ cup rice.
SERVES / NUTRITIONAL INFORMATION:
Serves 4
Original recipe Per serving: Calories 540; Fat 10 g (Saturated 1.5 g); Cholesterol 60 mg; Sodium 135 mg; Carbohydrate 79 g; Fiber 7 g; Protein 32 g
RATING/DIFFICULTY:
Taste Rating: Three Fat Running Chefs
Difficulty Rating: Easy Peasy
SERVED WITH:
Brown Rice
FINAL NOTES:
Really nothing special about this but very versatile. You can play with the herbs, just about anything would work. You can also play with the the vegetables – use bell peppers, potatoes, asparagus, etc.
Thursday, March 10, 2011
Flank Steak Roll with Spinach and Garlic
PRE-STORY: Right now I'm barely training so there are some nights when Dude has jiu-jitsu practice and I have time to cook. Tonight was one of them.
DISH: Beef
SOURCE/ADAPTED FROM: Clean Eating magazine, March/April 2010, Volume 3, Issue 2
ACTIVE TIME: 25 min TOTAL TIME: 1 hour 15 min
INGREDIENTS: Italics Font items are my adaptations
• Olive Oil Cooking Spray - used regular PAM
• 1/4 C Whole Wheat Panko - Couldn't find that, used regular Panko, and needed more because I rolled the steak roll in Panko before baking
• 1 Tbs Pine Nuts, toasted - whoops, forgot the toasting part - note to self - read and reread the recipe
• 2 tsp red wine vinegar - added 1 tsp+ red wine
• 1/4 tsp fine sea salt - used gray sea salt from Napa Style
• 2 Clove Garlic, Coarsely Chopped - used 3 cloves
• 1/4 tsp dried red pepper flakes - dang it, missed this one to - see note to self above
• 1 Flank Steak, trimmed of visible fat - mine was 1.4 lbs
• 3 oz Spinach Leaves, about 6 cups - I chopped mine
• Added chopped Cremini Mushrooms, about 1/2 Cup
DIRECTIONS:
Preheat oven to 400. Arrange a rack in a baking pan and coat with cooking spray. (Cover the bottom of the baking rack with aluminum for easy clean up).
In a small bowl, combine panko, nuts, vinegar, wine, garlic, salt and red pepper flakes. Set aside.
Place steak on a work surface. Holding a sharp knife (ideally a carving knife with a thinner blade than a chef's knife) parallel to the work surface and positioned along 1 of the longer sides, cut steak almost in half horizontally, so it opens like a book. Spread steak open with "spine of book" parallel to you.
Sprinkle panko mixture evenly over steak, leaving a 1 inch border along the farthest edge. Arrange mushrooms and spinach on top of panko mixture. Beginning with the closest edge, roll steak up, gently pressing down on spinach. Rotate steak roll so it's vertical to you and tie crosswise at 1 inch intervals with kitchen string. Roll in extra panko. Place steak on rack in prepared baking pan and bake until a meat thermometer inserted into the thickest part of steak registers 150F . for medium doneness, about 35 minutes, or 130F for medium rare, about 30 minutes. Transfer steak roll to a cutting board, loosely cover with foil and let rest for 10 minutes (internal temperature will continue to rise to about 160F for medium, 140F for medium rare).
Remove foil and string and carefully cut steak crosswise into 1/2 inch slices. Serve drizzled with any juices accumulated on cutting board.
SERVES / NUTRITIONAL INFORMATION:
Serves 4
Original recipe Per serving: Calories 230; Fat 11 g (Saturated 3.5 g); Cholesterol 40 mg; Sodium 220 mg; Carbohydrate 8 g; Fiber 2 g; Protein 26 g
RATING/DIFFICULTY:
Taste Rating: Three Fat Running Chefs - Needs Tweaking
Difficulty Rating: Just TRI! - Takes Time but you can do it!!
SERVED WITH:
Steamed New Potatoes - I could post the recipe and all, but basically steam some new potatoes, add a little olive oil and spices of choice and serve.
FINAL NOTES:
This was good but there are so many things I would do different. First I'd saute some onions and add to the mix. I'd also eliminate the red wine vinegar and just use red wine. You could play with the spices. And add more salt!
DISH: Beef
SOURCE/ADAPTED FROM: Clean Eating magazine, March/April 2010, Volume 3, Issue 2
ACTIVE TIME: 25 min TOTAL TIME: 1 hour 15 min
INGREDIENTS: Italics Font items are my adaptations
• Olive Oil Cooking Spray - used regular PAM
• 1/4 C Whole Wheat Panko - Couldn't find that, used regular Panko, and needed more because I rolled the steak roll in Panko before baking
• 1 Tbs Pine Nuts, toasted - whoops, forgot the toasting part - note to self - read and reread the recipe
• 2 tsp red wine vinegar - added 1 tsp+ red wine
• 1/4 tsp fine sea salt - used gray sea salt from Napa Style
• 2 Clove Garlic, Coarsely Chopped - used 3 cloves
• 1/4 tsp dried red pepper flakes - dang it, missed this one to - see note to self above
• 1 Flank Steak, trimmed of visible fat - mine was 1.4 lbs
• 3 oz Spinach Leaves, about 6 cups - I chopped mine
• Added chopped Cremini Mushrooms, about 1/2 Cup
DIRECTIONS:
Preheat oven to 400. Arrange a rack in a baking pan and coat with cooking spray. (Cover the bottom of the baking rack with aluminum for easy clean up).
In a small bowl, combine panko, nuts, vinegar, wine, garlic, salt and red pepper flakes. Set aside.
Place steak on a work surface. Holding a sharp knife (ideally a carving knife with a thinner blade than a chef's knife) parallel to the work surface and positioned along 1 of the longer sides, cut steak almost in half horizontally, so it opens like a book. Spread steak open with "spine of book" parallel to you.
Sprinkle panko mixture evenly over steak, leaving a 1 inch border along the farthest edge. Arrange mushrooms and spinach on top of panko mixture. Beginning with the closest edge, roll steak up, gently pressing down on spinach. Rotate steak roll so it's vertical to you and tie crosswise at 1 inch intervals with kitchen string. Roll in extra panko. Place steak on rack in prepared baking pan and bake until a meat thermometer inserted into the thickest part of steak registers 150F . for medium doneness, about 35 minutes, or 130F for medium rare, about 30 minutes. Transfer steak roll to a cutting board, loosely cover with foil and let rest for 10 minutes (internal temperature will continue to rise to about 160F for medium, 140F for medium rare).
Remove foil and string and carefully cut steak crosswise into 1/2 inch slices. Serve drizzled with any juices accumulated on cutting board.
SERVES / NUTRITIONAL INFORMATION:
Serves 4
Original recipe Per serving: Calories 230; Fat 11 g (Saturated 3.5 g); Cholesterol 40 mg; Sodium 220 mg; Carbohydrate 8 g; Fiber 2 g; Protein 26 g
RATING/DIFFICULTY:
Taste Rating: Three Fat Running Chefs - Needs Tweaking
Difficulty Rating: Just TRI! - Takes Time but you can do it!!
SERVED WITH:
Steamed New Potatoes - I could post the recipe and all, but basically steam some new potatoes, add a little olive oil and spices of choice and serve.
FINAL NOTES:
This was good but there are so many things I would do different. First I'd saute some onions and add to the mix. I'd also eliminate the red wine vinegar and just use red wine. You could play with the spices. And add more salt!
Subscribe to:
Posts (Atom)