Steak with Cauliflower "Mash" Potatoes The flat iron steak-today"s hippest cut of meat-is also one of the leanest, most flavorful and affordable steaks around. Rubbed with fragrant rosemary and served alongside cauliflower mashed potatoes, it"s a steakhouse adventure that"s as easy on the waist as it is on the expense account.
SERVES 4.
Calories per serving: 389
For the rosemary salt: 2 tablespoons chopped fresh rosemary (from about 4 medium sprigs) 2 tablespoons coa.r.s.e salt teaspoon coa.r.s.ely ground black pepper
For the cauliflower mashed potatoes: large head cauliflower, broken into florets (about 8 cups) cup nonfat b.u.t.termilk 1 pound Yukon Gold potatoes, peeled, quartered lengthwise, and sliced inch thick Salt 3/4 cup low-fat milk cup low-fat milk Pepper 1 tablespoon b.u.t.ter 2 scallions, chopped
For the steak: 1 pound lean steak, preferably flank, about 1 1 1/4 inches thick inches thick 1 tablespoon balsamic vinegar 8 cups shredded romaine lettuce 1 cups halved cherry tomatoes 1/4 cup chopped fresh mint cup chopped fresh mint
1. FOR THE ROSEMARY SALT FOR THE ROSEMARY SALT, combine chopped rosemary and salt on a cutting board and chop together. Stir in the pepper; transfer to a small bowl, and set aside. combine chopped rosemary and salt on a cutting board and chop together. Stir in the pepper; transfer to a small bowl, and set aside.
2. FOR THE CAULIFLOWER MASHED POTATOES FOR THE CAULIFLOWER MASHED POTATOES, place the cauliflower in a steamer basket, set over boiling water, cover, and steam 15 minutes. Transfer to a food processor, add the b.u.t.termilk and place the cauliflower in a steamer basket, set over boiling water, cover, and steam 15 minutes. Transfer to a food processor, add the b.u.t.termilk and 1 1/4 cup of the milk, and puree until very smooth, about 2 minutes. Meanwhile, place potatoes in a saucepan, add cold salted water to cover by about 2 inches, bring to a boil, reduce heat, and simmer until tender, about 15 minutes. Drain, return to the saucepan, and heat over medium heat for 1 to 2 minutes to dry. Mash with a potato masher. Add the cauliflower puree, cup of the milk, and puree until very smooth, about 2 minutes. Meanwhile, place potatoes in a saucepan, add cold salted water to cover by about 2 inches, bring to a boil, reduce heat, and simmer until tender, about 15 minutes. Drain, return to the saucepan, and heat over medium heat for 1 to 2 minutes to dry. Mash with a potato masher. Add the cauliflower puree, 1 1/4 cup milk, 1 teaspoon salt, and cup milk, 1 teaspoon salt, and 1 1/4 teaspoon pepper. Stir to blend, and heat over medium-low heat, adding more milk as needed for a creamy consistency. Stir in the b.u.t.ter and the scallions. Cover, and set aside to keep warm. teaspoon pepper. Stir to blend, and heat over medium-low heat, adding more milk as needed for a creamy consistency. Stir in the b.u.t.ter and the scallions. Cover, and set aside to keep warm.
3. HEAT HEAT a grill or grill pan. Sprinkle the steak on both sides generously with the rosemary salt, pressing it into the meat. (Reserve the remainder for another use.) Grill the steak 4 minutes on one side. Turn, and grill to rare, 3 to 4 more minutes. Remove to a plate and let stand 5 minutes. Thinly slice the beef against the grain. Add the vinegar to the pan and stir to incorporate any pan juices. a grill or grill pan. Sprinkle the steak on both sides generously with the rosemary salt, pressing it into the meat. (Reserve the remainder for another use.) Grill the steak 4 minutes on one side. Turn, and grill to rare, 3 to 4 more minutes. Remove to a plate and let stand 5 minutes. Thinly slice the beef against the grain. Add the vinegar to the pan and stir to incorporate any pan juices.
4. TO SERVE TO SERVE, make a bed of lettuce on each of four plates. Arrange one-quarter of the steak slices on top of the lettuce. Spoon on some of the cauliflower mashed potatoes. Scatter tomatoes over all, drizzle with the balsamic-meat juices, and garnish with the chopped mint. make a bed of lettuce on each of four plates. Arrange one-quarter of the steak slices on top of the lettuce. Spoon on some of the cauliflower mashed potatoes. Scatter tomatoes over all, drizzle with the balsamic-meat juices, and garnish with the chopped mint.
Tips 1. A flank steak is a relatively lean, inexpensive, but exquisitely flavorful and tender cut of beef, more and more readily available at supermarkets. A flank steak is a relatively lean, inexpensive, but exquisitely flavorful and tender cut of beef, more and more readily available at supermarkets.
2. An herb salt is a fast and easy way to add flavor to meats and vegetables. Store leftover herb salt at room temperature, and use on poultry, fish, other meats, or roasted vegetables. An herb salt is a fast and easy way to add flavor to meats and vegetables. Store leftover herb salt at room temperature, and use on poultry, fish, other meats, or roasted vegetables.
3. This low-calorie version of mashed potatoes replaces some of the potato with cauliflower, and milk or cream with a combination of b.u.t.termilk and low-fat milk. b.u.t.ter can be replaced by olive oil. This low-calorie version of mashed potatoes replaces some of the potato with cauliflower, and milk or cream with a combination of b.u.t.termilk and low-fat milk. b.u.t.ter can be replaced by olive oil.
4. Balsamic vinegar is useful in low-fat cooking because it adds a lot of flavor, without a lot of aciditythe net result is a sweet-and-sour taste. Whisked with the meat juices here, it makes an instant, nonfat sauce; the beef juices balance the acidity of the vinegar. Balsamic vinegar is useful in low-fat cooking because it adds a lot of flavor, without a lot of aciditythe net result is a sweet-and-sour taste. Whisked with the meat juices here, it makes an instant, nonfat sauce; the beef juices balance the acidity of the vinegar.
Breaded Not Fried Panko-Crusted Shrimp Panko crumbs are the best way to get beautifully crisp shrimp in this delightful dish. Mustard and dill add a Nordic touch, while a hint of heat ties these flavors up in a beautiful bundle.
SERVES 4 4.
Calories per serving: 289
2 tablespoons mayonnaise 2 tablespoons creamy dill mustard 2 tablespoons capers, drained and chopped 2 egg whites teaspoon salt 2 cups Panko crumbs 1/4 teaspoon cayenne pepper teaspoon cayenne pepper 1 pound jumbo shrimp, peeled, deveined, and b.u.t.terflied
1. STIR STIR together mayonnaise, mustard, and capers in a small bowl for dipping sauce; set aside. together mayonnaise, mustard, and capers in a small bowl for dipping sauce; set aside.
2. PREHEAT PREHEAT oven to 475 degrees. Whisk egg whites with oven to 475 degrees. Whisk egg whites with 1 1/4 teaspoon salt in a shallow dish until frothy. Toss together crumbs, cayenne, and remaining teaspoon salt in a shallow dish until frothy. Toss together crumbs, cayenne, and remaining 1 1/4 teaspoon salt in a shallow dish. Dip each shrimp in egg whites, dredge in panko crumbs, and place on a rimmed baking sheet. Bake until shrimp cooks through and crumbs are golden, about 12 minutes. teaspoon salt in a shallow dish. Dip each shrimp in egg whites, dredge in panko crumbs, and place on a rimmed baking sheet. Bake until shrimp cooks through and crumbs are golden, about 12 minutes.
3. SERVE SERVE hot with the dipping sauce. hot with the dipping sauce.
Tips 1. If you can"t find creamy dill mustard, combine 1 tablespoons Dijon mustard with 1 teaspoon fresh lemon juice and 2 teaspoons finely chopped fresh dill. If you can"t find creamy dill mustard, combine 1 tablespoons Dijon mustard with 1 teaspoon fresh lemon juice and 2 teaspoons finely chopped fresh dill.
2. Panko are j.a.panese breadcrumbs that are light and crunchy. Look for them online or in the ethnic aisle of your supermarket. Panko are j.a.panese breadcrumbs that are light and crunchy. Look for them online or in the ethnic aisle of your supermarket.
Sauteed Spinach with Grilled Turkey Sausage and Red Pepper and Rosemary Corn Bread Lemon juice and lemon zest really bring out the fresh flavors in this easy saute. Serve it with this simple yet satisfying red pepper and rosemary corn bread and feed your soul.
SERVES 4.
Calories per serving, sausage and spinach saute: 272 Calories per serving, red pepper and rosemary corn bread: 168
For the sausage and spinach saute: 1 tablespoon olive oil 1 pound lean turkey sausage, about 1 package sliced into 1-inch rounds 2 cloves garlic, minced 3 10-ounce packages organic baby spinach 1 lemon 1/4 cup chicken broth, low sodium cup chicken broth, low sodium 1 teaspoon salt 1/4 teaspoon pepper teaspoon pepper
For the red pepper and rosemary corn bread: 1 whole red pepper cup self-rising flour (or see subst.i.tute box) 1 cup fine polenta (cornmeal) teaspoon baking soda 1/4 teaspoon salt teaspoon salt 1 teaspoons dry or fresh rosemary leaves, chopped very fine 1/4 cup of pitted black olives (optional) cup of pitted black olives (optional) 2 medium free-range eggs 1 cup b.u.t.termilk 1 tablespoon honey
Self-rising flour subst.i.tute: Subst.i.tute 1 cup all-purpose flour, 1 teaspoons baking powder and teaspoon salt for each cup of self-rising flour Subst.i.tute 1 cup all-purpose flour, 1 teaspoons baking powder and teaspoon salt for each cup of self-rising flour
1. PREHEAT PREHEAT the oven to 350 degrees for the red pepper and rosemary corn bread. the oven to 350 degrees for the red pepper and rosemary corn bread.
2. TO MAKE THE SAUSAGE AND SPINACH: TO MAKE THE SAUSAGE AND SPINACH: Heat a Dutch oven over medium heat; add the oil and saute the sliced sausage and garlic. Zest the lemon and set aside. Juice the lemon and set aside. Add spinach, lemon juice and zest, and chicken stock, cover and cook until spinach is cooked down, about 5 minutes. Halfway through cooking toss spinach mixture with tongs. Season with salt and pepper. Heat a Dutch oven over medium heat; add the oil and saute the sliced sausage and garlic. Zest the lemon and set aside. Juice the lemon and set aside. Add spinach, lemon juice and zest, and chicken stock, cover and cook until spinach is cooked down, about 5 minutes. Halfway through cooking toss spinach mixture with tongs. Season with salt and pepper.
3. TO MAKE THE RED PEPPER AND ROSEMARY CORN BREAD: TO MAKE THE RED PEPPER AND ROSEMARY CORN BREAD: Heat the loaf pan in the oven while the oven is warming up and you are preparing the recipe. Heat the loaf pan in the oven while the oven is warming up and you are preparing the recipe.
4. PUT PUT the red pepper (halved and middle removed) onto a baking sheet. Place under a hot grill, skin side up, for 10 minutes until the skin is blistered and blackened. the red pepper (halved and middle removed) onto a baking sheet. Place under a hot grill, skin side up, for 10 minutes until the skin is blistered and blackened.
5. REMOVE REMOVE the red pepper from the oven and immediately place it into a small plastic bag and steam for a further 5 minutes. Carefully peel the skin from the red pepper. Slice thinly. the red pepper from the oven and immediately place it into a small plastic bag and steam for a further 5 minutes. Carefully peel the skin from the red pepper. Slice thinly.
6. COMBINE COMBINE the self-rising flour, cornmeal, baking soda, salt, and rosemary in a large mixing bowl. Set aside. the self-rising flour, cornmeal, baking soda, salt, and rosemary in a large mixing bowl. Set aside.
7. IN ANOTHER SMALLER BOWL IN ANOTHER SMALLER BOWL, whisk the eggs, b.u.t.termilk, and honey with a fork until well combined. Add the red peppers. Mix into the dry ingredients, trying to avoid breaking up the peppers as much as possible. If you decide to add the pitted olives to the corn bread, now"s the time. Just dice them up and add with the dry ingredients. whisk the eggs, b.u.t.termilk, and honey with a fork until well combined. Add the red peppers. Mix into the dry ingredients, trying to avoid breaking up the peppers as much as possible. If you decide to add the pitted olives to the corn bread, now"s the time. Just dice them up and add with the dry ingredients.
8. TAKE TAKE the hot pan out of the oven and brush over a little olive oil. Sprinkle with a little cornmeal all over and add in the bread mixture. This will prevent the bread from sticking to the base and sides. the hot pan out of the oven and brush over a little olive oil. Sprinkle with a little cornmeal all over and add in the bread mixture. This will prevent the bread from sticking to the base and sides.
9. BAKE BAKE in the middle of the oven at 350 degrees for 35 to 45 minutes or until a skewer inserted into the bread comes out clean. in the middle of the oven at 350 degrees for 35 to 45 minutes or until a skewer inserted into the bread comes out clean.
Tips 1. It is very important to use fresh b.u.t.termilk or it won"t cook through to the middle. Whatever you choose to put into your own corn bread, it is important to cut it or chop it up finely so that it doesn"t weigh the mixture down too much. When finely chopped, the mixture will rise well. It is very important to use fresh b.u.t.termilk or it won"t cook through to the middle. Whatever you choose to put into your own corn bread, it is important to cut it or chop it up finely so that it doesn"t weigh the mixture down too much. When finely chopped, the mixture will rise well.
2. Precooked sausage is easier to slice and since it"s cooked you need just to heat it through. Precooked sausage is easier to slice and since it"s cooked you need just to heat it through.
3. Try boosting flavor with Try boosting flavor with 1 1/3 cup frozen or fresh cooked corn. cup frozen or fresh cooked corn.