The High-Protein Cookbook - Linda West Eckhardt [26]
Nutritional Analysis: 573 calories, FAT 33 g, PROTEIN 57 g, CARB 11 g, FIBER 3 g, CHOL 246 mg, IRON 7 mg, SODIUM 1,549 mg, CALC 133 mg
Cooking Lesson
Get aquainted with the Asian markets in your area. With the large influx of Asian immigrants to this country, nearly all communities have such a market. They traditionally carry Chinese, Japanese, and Southeast Asian ingredients. The prices are usually lower than what you will find at your primary grocery store. We have always found that if you ask the clerk to recommend a brand, you can learn a great deal about these exotic ingredients. Asian ingredients add lots of flavor with few calories.
Sesame Sirloin Salad
For maximum flavor and tenderness, buy the highest quality sirloin you see; prime is best. Take care to preheat the skillet thoroughly, film it with oil, then place the meat in serving side down. Don’t move it until you’re ready to turn it, and turn it only once.
MAKES 2 SERVINGS
Preparation time: 20 minutes
Cooking time: 10 minutes
2 teaspoons olive oil
8 ounces top sirloin, 1 inch thick
1 teaspoon freshly milled black pepper
Kosher salt
8 scallions, white part with about 1 inch of green part, cut in 2-inch pieces
1 red bell pepper, cored, seeded, cut in half lengthwise, sliced into ribbons
4 cups salad greens, washed, dried, and torn (radicchio, watercress, and/or escarole)
DRESSING
1 tablespoon soy sauce
1 tablespoon red wine vinegar
1 teaspoon sesame oil
1 teaspoon finely shredded fresh ginger
½ teaspoon kosher salt
Heat a large skillet over medium-high heat, then film it with the olive oil. Meanwhile, press pepper into both sides of the meat. Season lightly with kosher salt.
Place the meat, scallions, and red pepper in the hot skillet and cook until the vegetables begin to brown (turning as needed) and the steak is medium-rare, about 10 minutes total (3 to 4 minutes per side for the steak). Transfer the cooked meat and vegetables to a cutting board and let it stand about 5 minutes before cutting.
Whisk the dressing ingredients in a salad bowl. Add the greens and toss with the dressing. Divide between two large dinner plates.
Cut the meat against the grain into very thin slices. Fan the meat over the salad greens and arrange the scallions and peppers alongside.
Nutritional Analysis: 349 calories, FAT 16 g, PROTEIN 38 g, CARB 13 g, FIBER 5 g, CHOL 101 mg, IRON 6 mg. SODIUM 1,910 mg, CALC 101 mg
Menu Suggestion
Here’s an ideal dinner to which you can add your favorite dessert. How about ½ cup of raspberries with 2 tablespoons of whipped cream? You’ll add only 130 calories and 7 additional grams of carbohydrates.
PORK: MORE THAN JUST THE OTHER WHITE MEAT
Pork has a distinctly sweet flavor that marries well with many sauces and vegetables. In response to consumer concerns about fat levels, pork is now being bred to be leaner and leaner—much to the chagrin of senior culinary authorities, including Julia Child and Jaques Pepin, who lament that lean pork has less flavor.
Lean pork chops and tenderloin must be cooked quickly, lest they become too dry. However, pork responds well to fast cooking and, when properly handled, makes a succulent meal.
One of the old myths about pork is the fear of trichinosis. The fact is, there hasn’t been a case of trichinosis in the United States in more than fifty years. Pork breeders are extremely aware of this lingering fear and have addressed the food safety issues to the fullest. Besides, trichinae, the evil parasite that causes the dreaded trichinosis, is killed at 137°F. We recommend cooking pork until it is medium-rare, around 150°F; if you are a sissy, cook it to well done, 170°F. But in our opinion, pork is best left just slightly pink.
Sweet and satisfying, pork is the base of many of the world’s finest cuisines, including Cantonese, French, Cajun, Southern, and Mexican. It adds flavor to a dish and blends well with other ingredients.