The High-Protein Cookbook - Linda West Eckhardt [24]
VINAIGRETTE
1 tablespoon sherry vinegar
1 tablespoon grainy mustard
1 teaspoon Dijon mustard
2 tablespoons extra-virgin olive oil
½ teaspoon kosher salt
½ teaspoon freshly milled black pepper
Preheat a skillet or ridged grill pan. Meanwhile, pat the steaks dry with paper towels and season lightly with salt and pepper. Brush the portobellos lightly with olive oil. Pan grill the steak and mushrooms together, about 5 minutes per side for medium-rare, turning only once. When the steak is just done, top with Stilton slices.
While the steak and mushroom are cooking, toss the watercress and bean sprouts together and compose on two large dinner plates. Whisk together the vinaigrette ingredients, then drizzle over the salad. Cut the steak in two pieces and divide between the plates, along with the grilled portobello slices.
Nutritional Analysis: 575 calories, FAT 39 g, PROTEIN 48 g, CARB 8 g, FIBER 3 g, CHOL 119 mg, IRON 5 mg, SODIUM 1,669 mg, CALC 164 mg
Cooking Lesson
You needn’t eat an enormous 12-ounce steak to get the nutrition you need. A piece of lean meat about the size of the palm of your hand will weigh out at about 4 ounces before you cook it, and that constitutes a healthy serving.
Kalamata-Crusted New York Strip on a Bed of Arugula
Use a restaurant technique to deliver maximum punch to the quintessential steak. This means giving it a quick sear on the stovetop and then transferring it to the oven to finish cooking. This technique is less stressful for cooks who have lots going on all at once. Is this you?
MAKES 2 SERVINGS
Preparation time: 15 minutes
Cooking time: 10 minutes
One 12-ounce new york strip steak
½ teaspoon kosher salt or to taste
½ teaspoon freshly milled black pepper or to taste
½ cup pitted kalamata olives
2 teaspoons extra-virgin olive oil
4 cups arugula
1 teaspoon balsamic vinegar
Preheat the oven to 400°F. Pat the steak dry and season it with the salt and pepper. Purée the olives in a food processor. Heat an ovenproof skillet over high heat, then film it with oil. Sear the steak 2 to 4 minutes per side. Right after you have turned it once, top the steak with the olive paste. Place the skillet in the hot oven and cook 5 to 7 minutes for rare or medium-rare. Transfer to a cutting board and let the meat rest 3 to 4 minutes, then cut on the diagonal into thin slices.
While the meat is resting, divide the arugula between two plates. Whisk together the oil and vinegar, then drizzle over the arugula. To serve, fan the meat on top of the arugula.
Nutritional Analysis: 456 calories, FAT 25 g, PROTEIN 50 g, CARB 8 g, FIBER 4 g, CHOL 129 mg. IRON 6 mg, SODIUM 1,030 mg, CALC 100 mg
Cooking Lesson
Nothing delivers protein more purely than red meat. You get protein plus a big dose of essential B vitamins, iron, and zinc, especially important for women and growing children.
Filet Mignon Caesar
What a trend Caesar Cardini started in Border Mexico during the Roaring Twenties. Caesar salads have attained a permanent place in American cuisine. Here we gild the lily with buttery filet. Hold the croutons (obviously).
MAKES 2 SERVINGS
Preparation time: 15 minutes
Cooking time: 10 to 15 minutes
Marinating time: 5 to 10 minutes
2 hearts of romaine
DRESSING
1 garlic clove
½ teaspoon kosher salt
1 teaspoon anchovy paste
Grated zest from ½ lemon plus 1 teaspoon lemon juice
½ teaspoon Dijon mustard
3 drops Tabasco sauce
1 large egg, boiled for 1 minute
2 tablespoons olive oil
1 tablespoon freshly grated Parmesan cheese
Two 6-ounce filet mignons, each wrapped in a strip of bacon
½ teaspoon kosher salt
½ teaspoon freshly milled black pepper
Tear the hearts of romaine into bite-size pieces. Rub the inside of a wooden salad bowl with the garlic clove and salt. Add the anchovy paste, lemon juice, mustard, and Tabasco. Whisk the mixture, then break the egg into the bowl and whisk it in. Drizzle in the oil, whisking constantly, until emulsified. Add the Parmesan cheese and toss the greens into the dressing. Set aside.
Pat the steaks dry with paper towels. Season