The High-Protein Cookbook - Linda West Eckhardt [25]
To serve, divide the salad between two dinner plates and add a sizzling hot fillet.
Nutritional Analysis: 601 calories, FAT 42 g, PROTEIN 51 g, CARB 2 g, FIBER .5 g, CHOL 254 mg, IRON 7 mg, SODIUM 1,470 mg, CALC 83 mg
Hoisin Flank Steak on a Bed of Braised Bok Choy
Bright green bok choy leaves, tenderly cooked in chicken broth, make a perfect bed for glistening, golden brown flank steak, fanned out to reveal its medium-rare pink center.
MAKES 2 SERVINGS
Preparation time: 20 minutes
Cooking time: 20 minutes (concurrent)
12 ounces flank steak
2 tablespoons hoisin sauce
Grated zest from ½ orange plus 1 tablespoon fresh orange juice
1 tablespoon dry sherry
½ tablespoon grated fresh ginger
1 teaspoon Dijon mustard
¼ teaspoon sugar
1 teaspoon dark sesame oil
½ teaspoon freshly milled black pepper
1 tablespoon peanut oil
6 cups bok choy leaves
½ cup low-sodium chicken broth
Place the steak in a glass dish. Stir the hoisin, orange juice and zest, sherry, grated ginger, mustard, sugar, sesame oil, and pepper in a small bowl. Pour over the meat, cover, and set aside for at least 10 minutes and up to overnight (in the refrigerator).
Preheat a grill or large sauté pan. Add half the peanut oil to the pan or dab it on the meat if grilling. Cook the steak until medium-rare, basting often with marinade, 6 to 8 minutes per side. Let it stand a few moments, then cut into diagonal slices against the grain.
While the meat is cooking, heat a large skillet over medium-high heat. Wash the bok choy and add it to the pan with water clinging to the leaves. Stir-fry a few moments, then add the chicken broth. Cover, reduce the heat, and cook until tender, 5 to 8 minutes.
To serve, make beds of bok choy on two dinner plates and fan the meat on top.
Nutritional Analysis: 502 calories, FAT 28 g, PROTEIN 48 g, CARB 11 g, FIBER 1 g, CHOL 116 mg, IRON 5 mg, SODIUM 741 mg, CALC 69 mg
Health Benefit
Making a bed of greens under a nutrient-dense lean steak gives you the best of all possible worlds. Not only do you get a big hit of protein, zinc, iron, and vitamin B from the meat, you’ll also add a huge jolt of vitamin C from the greens.
Thai Style Beef Mint Salad
This dazzling green salad is truly mouthwatering. It combines salty, sour, and sweet flavors for a completely satisfying meal. The dressing recipe is a basic Thai sauce that can be used on many other mixed greens, bean sprouts, and cabbage. Some theorize that crunchy food is so appealing because it allows us to vent our frustrations; better to crunch on a salad than on potato chips … or your coworkers or your partner.
MAKES 2 SERVINGS
Preparation time: 20 minutes
Cooking time: 8 minutes for the steak 7 minutes for the eggs (can be cooked concurrently)
DRESSING
½ cup fresh lime juice (about 2 limes)
2 tablespoons fish sauce (nuoc mam)
¼ teaspoon sugar
2 teaspoons vegetable oil
One 6-inch piece fresh lemongrass (tender center cut into three 2-inch pieces)
One 10-ounce New York strip steak
1 tablespoon chili powder (we love Gebhardt’s)
2 cups romaine lettuce, washed, dried, and sliced into 1-inch-thick ribbons
¾ cup fresh mint leaves, cut into ribbons
½ cup fresh basil leaves, cut into ribbons
1 large hard-cooked egg, sliced
Mix together the dressing ingredients in a large salad bowl and set aside.
Heat an indoor or outdoor gas grill or a dry cast-iron skillet for 5 minutes, or light a charcoal fire. Grill the steak until medium-rare, 3 to 4 minutes on each side (if using a black skillet, you will want to spray it with cooking spray). When the meat is cooked, cut it into thin slices and toss with the dressing. Remove to a plate and sprinkle the steak slices with chili powder. Remove the lemongrass stalks from the dressing. Now, in the same bowl, toss in the romaine lettuce, mint leaves, and basil leaves. Toss