The High-Protein Cookbook - Linda West Eckhardt [23]
MAKES 2 SERVINGS
Preparation time: 15 minutes
Cooking time: 10 minutes
2 tablespoons butter
¼ cup fresh lime juice
1 teaspoon dried rosemary, crushed
¼ cup roasted red bell peppers, drained well and chopped
Pinch of cayenne, to taste
Salt to taste
1 teaspoon olive oil
10 ounces beef tenderloin cut into ½-inch-thick rounds
2 cups mesclun or baby greens
In the bowl of a food processor with the blade removed, melt the butter in the microwave on high (100 percent power) for 30 seconds. Remove from the microwave, replace the metal blade in the food processor bowl and add the lime juice, rosemary, roasted red pepper, cayenne, and salt. Pulse the mixture until thoroughly mixed. Taste and adjust the seasoning and set aside.
Heat a large dry skillet. Film with the oil, add the beef medallions, and sauté until golden, for 5 minutes per side for medium-rare. Spoon the sauce onto two plates, arrange the meat in the pools of sauce, and add a pile of mesclun salad to the side. Serve at once.
Nutritional Analysis: 484 calories, FAT 28 g, PROTEIN 49 g, CARB 6 g, FIBER 2 g, CHOL 173 mg, IRON 7 mg, SODIUM 280 mg, CALC 55 mg
Health Benefit
The key to staying on a diet is being satisfied both in terms of feeling full and of not being bored by the same old flavors. Rosemary is a great secret weapon against “dinner boredom,” it complements a host of other foods. It is such a strong flavor, you can overdo it with rosemary, so easy does it. Try rosemary with chicken, lamb, and olives.
Teriyaki-Rosemary Flank Steak Served on a Bed of Vinegared Bean Sprouts
One of the most interesting trends to emerge from the restaurant world is the layering of flavors, textures, and temperatures. This meal represents the concept well. The sweet flavor of the teriyaki juxtaposed with the pine-y flavor of rosemary is an inspired contrast. And the effect of serving the flavor-infused warm steak on a bed of crunchy, cold bean sprouts is quite satisfying.
MAKES 2 SERVINGS
Preparation time: 15 minutes
Cooking time: 10 minutes
Marinating time: 5 to 10 minutes
MARINADE
2 tablespoon teriyaki sauce
1 teaspoon soy sauce
¼ cup chopped onion
2 teaspoons orange juice
1 teaspoon dried rosemary, crushed
1 tablespoon sesame oil
1 garlic clove, crushed
Pinch of red pepper flakes
½ teaspoon salt
BEAN SPROUT BED
1 cup bean sprouts
2 tablespoons rice wine vinegar
1 teaspoon vegetable oil
1 teaspoon sesame oil
Pinch red pepper flakes
Salt to taste
1 teaspoon peanut oil
Fresh rosemary for garnish
8 ounces flank steak, thinly sliced across the grain
Combine the marinade ingredients in a medium bowl. Toss in the flank steak strips and coat each piece of meat thoroughly. Set aside for 5 to 10 minutes.
Toss together the ingredients for the bean sprout bed in a separate bowl. Set aside.
Preheat a dry wok over high heat for 3 minutes. Add the peanut oil and continue heating for 1 more minute. Add the flank steak in small batches and cook each batch until medium rare, 3 to 5 minutes, or to desired level of doneness. Divide sprouts between two plates and top with meat. Garnish with fresh rosemary and serve at once.
Nutritional Analysis: 401 calories, FAT 26 g, PROTEIN 34 g, CARB 10 g, FIBER 2 g, CHOL 76 mg, IRON 4 mg, SODIUM 850 mg, CALC 65 mg
Grilled New York Strip and Portobello on Watercress and Bean Sprouts
Pour yourself a glass of good red wine, say a pinot noir from Oregon. The fruity pinot flavor is a great foil for the blue cheese and steak and works well with the salad. All you need is candlelight and your best friend.
MAKES 2 SERVINGS
Preparation time: 15 minutes
Cooking time: 5 to 8 minutes
One 10-ounce New York strip steak
½ teaspoon kosher salt
½ teaspoon cracked black pepper
1 large portobello mushroom cap, sliced
1 tablespoon olive oil
1 ounce Stilton cheese, cut into thin slivers
4 cups watercress, rinsed and thick stems removed
1 cup bean sprouts
cherry tomatoes