Pepper steaks
Makes 4 servings (2 steaks)
preparation time: 15 minutes
Cooking time: 11 to 15 minutes
INGREDIENTS
1 tablespoon of coarse ground black pepper
1/2 teaspoon garlic salt
2 boneless strip steaks
For the sauce:
1/3 cup plain beef broth
3 tablespoons cognac or brandy (see NOTES)
1/3 cup heavy cream
Combine garlic pepper and salt; press evenly onto steak. Place steaks on grill over medium coals covered with ashes. Grill, covered, 11 to 14 minutes (or 11 to 15 minutes over medium heat on a preheated gas grill) for medium rareness, turning occasionally.
For the sauce: Heat a nonstick pan over medium heat. Add broth; cook and stir 2 minutes. Add cognac; simmer 3 minutes. Stir in cream; increase heat to medium-high. Cook 10 minutes or until sauce thickens slightly, stirring frequently. Serve over steaks.
NOTES: Replace the cognac or brandy with 2 or 3 teaspoons of brandy extract plus 3 tablespoons of water.
Per serving: 303 calories, 37 grams protein, 15 grams fat (46% calories from fat), 7.7 grams saturated fat, 1 gram carbohydrates, 121 milligrams cholesterol, 511 milligrams sodium, no fiber.
Number of carbohydrates: 0.
Onion pie
Makes 6 slices
preparation time: 15 minutes
Cooking time: 45 minutes; standing time: 10 minutes
INGREDIENTS
1 refrigerated pie crust
1 tablespoon of butter
2 cups chopped sweet onions (such as Vidalia)
1 (8 ounce) package low-fat cream cheese, softened
1 egg
1/2 cup 1% milk
1/2 teaspoon coarse salt
A pinch of hot sauce
Preheat oven to 350 degrees. Place crust on 9-inch pie plate according to directions; set aside. Melt the butter in a medium nonstick skillet. Add onions; cook 5 to 7 minutes or until tender, but not browned, stirring occasionally. Onion spoon into the pie crust. In a medium bowl, beat the cheese and eggs with an electric mixer until smooth. Mix milk, salt and hot sauce. Pour the mixture over the onions. Bake 45 minutes or until cooked. Let stand 10 minutes before serving.
Per serving: 296 calories, 8 grams protein, 20 grams fat (58% calories from fat), 10.6 grams saturated fat, 24 grams carbohydrates, 71 milligrams cholesterol, 546 milligrams sodium, 1 gram fiber.
Number of carbohydrates: 1.5.
Spanish chicken pan
Makes 6 servings
preparation time: 15 minutes
Cooking time: about 20 minutes
INGREDIENTS
1/4 cup flour
2 teaspoons paprika
1/2 tsp garlic powder
1 teaspoon of coarse salt
1 teaspoon thyme
1/4 teaspoon black pepper
6 (5- to 6 ounces) boneless, skinless chicken breasts
2 tablespoons of olive oil
1 large green bell pepper, thinly sliced
1 large onion, cut into 1/2 inch slices
1 (14.5 ounce) can diced tomatoes without salt, with liquid
1/2 cup plain chicken stock
1/2 teaspoon crushed red pepper
on a pie plate, mix flour, paprika, garlic powder, salt, thyme and black pepper. Coat the chicken with 2 tablespoons of the batter. Heat the oil in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes per side or until browned. Remove from pan, cover to keep warm. Add peppers and onions to skillet; cook and stir 8 minutes or until tender. Stir in the tomatoes, broth, and remaining flour mixture. bring to a boil, stir frequently. Add red peppers. Return chicken and any accumulated liquid to skillet. Reduce heat to low; cover and simmer 10 minutes or until chicken is cooked through. Serve.
Per serving: 270 calories, 34 grams protein, 8 grams fat (29% calories from fat), 1.5 grams saturated fat, 13 grams carbohydrates, 104 milligrams cholesterol, 405 milligrams sodium, 2 grams fiber.
Number of carbohydrates: 1.
Beef and potato quesadilla
Trim leftover steak; set aside. Combine mashed potatoes, 1/2 cup chopped red bell pepper and 1/2 teaspoon garlic powder. Microwave on high (100% power) 3 minutes or until hot. Add steak and mix well. Share the mix and spread half of the flour tortilla 4 (10 inches) to 1/2 inch from edge. Sprinkle each tortilla with 1/4 cup of the grated Mexican mix cheese. Fold over and coat one side with cooking spray. big heat, nonstick skillet over medium-high heat; add 2 tortillas (coated side down) and cook 4 to 5 minutes on each side or until golden and crispy. Coat the top with cooking spray (away from heat) before turning. Repeat with 2 more quesadillas.
Serve with your favorite salsa, along with a carrot salad.
Fried rice
Heat 1 tablespoon peanut oil in a large nonstick skillet or skillet over medium-high heat. Add 1 minced garlic clove; stir-fry 30 seconds. Add 1 cup (about 4 ounces) thinly sliced napa cabbage, 3/4 cup fresh or frozen peas (thawed) and 1/3 cup diced ham (or other cooked meat). Sauté 30 seconds. Add 4 cups of chilled cooked rice, 1/3 cup of sliced scallions and 1 tablespoon of soy sauce. Sauté 2 minutes. Push the rice to one side of the pan. Pour in 3 lightly beaten eggs. Cook, without stirring, for 30 seconds. Continue to stir-fry by mixing the eggs with the rice mixture until the eggs thicken and you don't see any remaining egg liquid. Spoon onto a serving plate and garnish with sliced green onions.
Kiwi butter wrap
For one serving: Spread small flour tortillas with peanut butter. Sprinkle the nearest half of the tortilla with about 2 tablespoons of the whipped cream cheese and the diced kiwi. Roll it up like a burrito and devour it like a child.