Celebration Flank Steak

3/4 cup oil

2 Tablespoons vinegar

1/4 cup soy sauce

2 Tablespoons chopped green onion

1 1/2 teaspoons ginger

1/4 cup honey

1-2 cloves garlic, minced

2 pounds flank steak (they usually run about a pound a piece, so you’ll want two)

Mix together the oil, vinegar, soy sauce, green onion, ginger, honey and garlic.  Pour over flank steak in a zip top bag.  Ideally, let this marinate overnight in the refrigerator.

Preheat grill.  When hot, place the steaks over medium flame and grill for seven minutes on each side.

It will end up being medium rare to medium in the middle.  You really don’t want it any more done than that or the meat gets tough.  Remove from heat and let stand 10 minutes.  When you cut into meat straight off of the gril, all the juices run out and the meat can get dry.  Letting it stand makes for juicier steak!

After standing, slice meat against the grain.

If you have people who like their meat more well done, make sure they get slices from the ends.

Blueberry Lemon Cupcakes

The key to strong lemon flavor in baked goods is lemon extract.  The juice is wonderful of course, but it's high acid content can alter the product if you add too much.  If you prefer a more subtle lemon flavor, leave the extract out.

This recipe makes about a dozen, but as long as you're going to the trouble to make them you should definitely double it!

1/4 cup unsalted butter, softened

10 tablespoons granulated sugar

1 large egg at room temp

1/2 teaspoon vanilla extract

1/2 teaspoon lemon extract

1 1/2 cups all purpose flour

1 1/2 teaspoons baking powder

1/4 tsp salt

1/8 teaspoon baking soda

1/2 cup buttermilk at room temp

1/2 cup 2% milk at room temp

1 teaspoon grated lemon rind

1 cup blueberries tossed with 1 tablespoon flour

1. Preheat oven to 350.  Line 12 muffin cups with paper liners or spray with baking spray.
2. Cream butter and sugar together.  Let mixer continue to run while you sift together dry ingredients.
3. Set dry ingredients aside.  Add egg to running mixer.  Combine well.
4. Add vanilla and lemon extracts.
5. Add dry ingredients alternately with milk and buttermilk, mixing after each addition until well combined.
6. Turn off mixer and stir in lemon rind and blueberries by hand.
7. Bake for 20-25 minutes or until lightly browned and the centers spring back when touched.
8. Cool in pan 5 minutes before turning out onto cooling rack to cool completely.

Frosting:

2 ounces cream cheese or 1/3 less fat cream cheese, softened

2 tablespoons unsalted butter, softened

1 teaspoon grated lemon rind

1 teaspoon vanilla extract

1/2 teaspoon lemon extract

1/8 teaspoon salt

1 1/2 cups powdered sugar

2 tablespoons fresh squeezed lemon juice

To prepare frosting, place cream cheese, 2 tablespoons butter, 1 teaspoon rind, vanilla, and 1/8 teaspoon salt in a bowl; beat with a mixer at medium speed just until blended. Gradually add powdered sugar (do not overbeat). Stir in juice. Spread frosting evenly over cupcakes; garnish with blueberries, if desired. Store, covered, in refrigerator.

Sirloin and Asparagus in Orange Sauce

The original version of this recipe called for green beans so you can use those in place of the asparagus if you prefer.  This would also be delicious served over rice.

One large orange should give you the right amount of peel and juice.

 2 tablespoons Splenda

1 tablespoon grated orange peel

3/4 pound sirloin steak, trimmed and cut into thin slices

1 tablespoon canola oil

3 cups fresh asparagus, trimmed and cut into 1” pieces

2 tablespoons water

1 teaspoon corn starch

1 teaspoon ground ginger

1/8 teaspoon pepper

1/4 cup low sodium soy sauce

3 tablespoons orange juice

1. Toss sliced steak with orange peel and Splenda.  Set aside.
2. Put the asparagus and water in a microwave safe dish.  Cover and cook on high 3 minutes or until crisp-tender.
3. Combine corn starch, ginger, pepper, soy sauce and water.  Set aside.
4. Pour canola oil in a non-stick skillet over med-high heat.  When hot, add steak and cook 3-5 minutes or until browned.  Add asparagus and cook another 3 minutes, stirring often.
5. Pour in corn starch mixture and bring to a boil, stirring constantly.  Cook and stir one minute.

Nutrition Facts from Calorie Count

Nutrition Facts

Serving Size 233 g

Amount Per Serving

Calories  259 Calories from Fat  81

% Daily Value*

Total Fat  8.9g 14%

Saturated Fat  2.4g 12%

Trans Fat  0.0g

Cholesterol  76mg 25%

Sodium  590mg 25%

Total Carbohydrates  14.0g 5%

Dietary Fiber  2.5g 10%

Sugars  9.2g

Protein  29.0g

Vitamin A 16% • Vitamin C 23% Calcium 4% • Iron 30%

Nutrition Grade A

Tuscan Skillet Supper

I love this meal - it’s so flavorful.  In the interest of full disclosure though, I have to tell you that two out of three kids wouldn’t eat it.  Rich did eat it, but he wasn’t happy about it.

Cretins.

You could easily make this a vegetarian dish by leaving out the chicken or subbing in some firm tofu.  The nutrition facts are for four servings, but those servings are pretty small for a main dish.  I would say 2-3 is more realistic.

6 ounces boneless, skinless chicken breast cooked and cubed 

1 cup chopped zucchini or broccoli

1/2 cup onion, diced 

1/2 cup red bell pepper, diced

1 teaspoon oregano

2 cloves garlic, minced

1 cup tomato, diced

15 ounce can cannelini or navy beans, drained

1 cup chopped fresh spinach

2 ounces mozzarella cheese, shredded

1/2 teaspoon salt

1/8 teaspoon pepper

Heat one teaspoon olive oil in a large, nonstick skillet over medium-high heat.  Add chicken, zucchini or broccoli, onion, pepper, oregano and garlic.  Saute 2 minutes.

Stir in tomato and beans; cook 2 more minutes.

Add spinach, salt and pepper and cook one minute or until spinach wilts.  Stir in cheese.

Nutrition Facts

Serving Size 258 g

Amount Per Serving

Calories  262 Calories from Fat  46

% Daily Value*

Total Fat  5.1g 8%

Saturated Fat  2.4g 12%

Cholesterol  44mg 15%

Sodium  890mg 37%

Total Carbohydrates  28.3g 9%

Dietary Fiber  7.3g 29%

Sugars  2.9g

Protein  26.5g

Vitamin A 32% • Vitamin C 73% Calcium 19% • Iron 18%

Nutrition Grade A

Mediterranean Chicken Sandwiches

I like to have this chicken mixture on hand in the fridge to throw a sandwich together for a quick lunch.  If you don’t have dried mint, dried basil works well as a substitute.

1 pound boneless, skinless chicken breast

2 medium tomatoes, seeded and diced

1/2 cup sweet onion, diced

3/4 cup cucumber, seeded and diced

2 Tablespoons cider vinegar

1 Tablespoon olive oil

1 teaspoon dried oregano

1/2 teaspoon dried mint flakes

1/4 teaspoon salt

3 Whole Wheat Pita Bread

6 lettuce leaves

Cut chicken into one inch pieces.  In a nonstick skillet, cook for 5 minutes or until no longer pink.  Remove from skillet; cool.

In a bowl, combine the chicken, tomatoes, cucumber and onion.  Drizzle with vinegar and oil.  Add spices and mix well.

Cover and refrigerate for at least one hour.  

Cut pita bread into halves.  Line halves with lettuce and fill with chicken mixture using slotted spoon.

Nutrition Facts from Calorie Count

Nutrition Facts

Serving Size 181 g

Amount Per Serving

Calories  240 Calories from Fat  55

% Daily Value*

Total Fat  6.1g 9%

Saturated Fat  1.3g 7%

Trans Fat  0.0g

Cholesterol  64mg 21%

Sodium  275mg 11%

Total Carbohydrates  18.2g 6%

Dietary Fiber  3.4g 13%

Sugars  1.8g

Protein  27.6g

Vitamin A 8% • Vitamin C 11% Calcium 3% • Iron 6%

Nutrition Grade B

* Based on a 2000 calorie diet