Voice of the Mid-Columbia | Kennewick, Pasco and Richland, Wash. |
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closeWeekly recipes for October 7, 2009
Beef, Rotini & Artichoke Salad w/Vinaigrette
Preparation time: 10 minutes; cooking time: for the pasta; refrigeration time: 2 hours
4 cups (about 12 ounces) tri-colored rotini pasta
6 ounces (leftover) cooked flank steak, cut into 2-inch strips
1 (14-ounce) can quartered, drained artichokes
1 large red bell pepper cut into thin strips
1 cup small pitted black olives
2 tablespoons thinly sliced fresh basil
1/2 cup balsamic vinaigrette
Cook pasta according to directions; rinse and drain. In a large bowl, combine beef, cooked pasta, artichoke hearts, bell pepper, olives and basil. Add vinaigrette; toss. Cover and refrigerate 2 hours. Makes 8 servings.
Per serving: 286 calories, 13 grams protein, 9 grams fat (28 percent calories from fat), 1.8 grams saturated fat, 38 grams carbohydrate, 13 milligrams cholesterol, 407 milligrams sodium, 2 grams fiber.
Caribbean Flank Steak w/Coconut Rice
Preparation time: 20 minutes; marinating time: 6 hours to overnight; cooking time: steak, less than 16 to 21 minutes; standing time: 5 minutes
1 (1 1/2-pound) flank steak
1 (8-ounce) can crushed pineapple
1/4 cup fresh lime juice
2 tablespoons finely chopped fresh cilantro
1 tablespoon Caribbean jerk seasoning
Coconut Rice:
2 cups water
1 cup brown rice
3 tablespoons toasted shredded coconut
2 tablespoons toasted sliced almonds
1 tablespoon finely chopped fresh cilantro
Place steak in a resealable plastic bag. Drain pineapple; reserve 1/4 cup, save remaining juice for another use. In a small bowl, combine the 1/4 cup pineapple juice, lime juice, cilantro and jerk seasoning. Pour over steak; turn to coat. Refrigerate 6 hours to overnight, turning occasionally. For the rice: combine water and rice in a medium pan; bring to a boil. Reduce heat; cover and simmer 35 to 45 minutes or until rice is tender. Remove from heat. Stir in reserved pineapple, coconut, almonds and cilantro. Meanwhile, remove steak; discard marinade. Grill 16 to 21 minutes on medium heat for medium rare to medium doneness. Turn occasionally. Let stand 5 minutes. Carve across grain into thin slices. Serve with rice. Makes 6 servings.
Per serving: 343 calories, 28 grams protein, 12 grams fat (32 percent calories from fat), 5 grams saturated fat, 30 grams carbohydrate, 53 milligrams cholesterol, 90 milligrams sodium, 3 grams fiber.
Black Beans
Preparation time: 10 minutes; cooking time: 6 to 8 hours on high
1 pound sorted and rinsed dried black beans
1 large chopped onion
1 large chopped green bell pepper
5 minced cloves garlic
2 bay leaves
1 (14 1/2-ounce) can diced tomatoes with juice
5 cups hot vegetable broth or water
2 tablespoons olive oil
4 teaspoons cumin
1 tablespoon seeded and finely chopped fresh jalapeño pepper
1 teaspoon salt
Chopped red onion, chopped hard-cooked eggs, chopped fresh cilantro and reduced-fat sour cream for garnish
In a 4-quart or larger slow cooker, combine beans, onion, bell pepper, garlic, bay leaves, tomatoes with juice, broth or water, oil, cumin, jalapeño pepper and salt. Cover and cook on high 6 to 8 hours or until beans are tender and most of the liquid is absorbed. Remove bay leaves. Garnish as desired. Makes 8 servings.
Per serving: 262 calories, 14 grams protein, 4 grams fat
Southeast Asian Steak Salad
2 beef ribeye steaks, cut 3/4 inch thick (8 to 10 ounces each)
1 package (6 to 8 ounces) vermicelli rice noodles
3 cups thinly sliced romaine lettuce
1 cup fresh bean sprouts
1 cup packaged matchstick carrots
1/2 cup thinly sliced green onions
1/4 cup chopped fresh cilantro
1/4 cup chopped fresh mint
4 slices lime (optional)
fresh cilantro or mint sprigs (optional)
Marinade:
1/2 cup reduced-sodium or regular teriyaki sauce
1/4 cup fresh lime juice
3 tablespoons honey
3 tablespoons vegetable oil
1 tablespoon sesame oil
1 teaspoon chili garlic sauce
Combine marinade ingredients in small bowl. Cover and refrigerate 1/2 cup for sauce. Place beef steaks and remaining marinade in food-safe plastic bag; turn steaks to coat. Close bag securely and marinate in refrigerator 15 minutes to two hours.
Remove steaks from marinade; discard marinade. Place steaks on grill over medium, ash-covered coals. Grill, uncovered, six to eight minutes (over medium heat on preheated gas grill, covered, seven to nine minutes) for medium rare (145 degrees) to medium (160 degrees) doneness, turning occasionally.
Meanwhile, prepare noodles according to package directions; drain well.
Carve steaks into slices. Divide noodles among four large shallow bowls; top with equal amounts of lettuce, bean sprouts, carrots, green onions, cilantro and mint. Drizzle with reserved marinade. Arrange beef on top. Garnish with lime slices and cilantro or mint sprigs, if desired.
Makes 4 servings.
Nutrition information per serving: 473 calories; 17 grams fat (3 grams saturated fat; 7 grams monounsaturated fat); 48 milligrams cholesterol; 567 milligrams sodium; 59 grams carbohydrate; 2.9 grams fiber; 24 grams protein.
-- From The National Beef Cook-Off
Sonoma Ranch Steak Salad
3 beef shoulder center (ranch) steaks, cut 1-inch thick (about 8 ounces each)
3 cups loosely packed fresh spinach
1 3/4 cups frozen butter beans, thawed
2 tablespoons fresh lemon juice
1 clove garlic, chopped
1/2 teaspoon freshly ground black pepper
3 tablespoons extra-virgin olive oil, divided
1 pint red and yellow cherry tomatoes, cut in half
1/2 cup feta cheese, crumbled
1/2 cup Kalamata olives, cut in half
3 tablespoons thinly sliced fresh basil
1 teaspoon red wine vinegar
Rub:
1 tablespoon smoked paprika
1 tablespoon finely chopped fresh rosemary
3/4 teaspoon grated lemon peel
1 clove garlic, minced
1/4 teaspoon freshly ground black pepper
Combine rub ingredients; press evenly onto beef steaks. Cover and refrigerate 30 minutes.
Meanwhile, place spinach, beans, lemon juice, garlic and pepper in food processor container. With motor running, slowly add two tablespoons oil through opening in cover, processing until combined. Season with salt, as desired. Set aside.
Combine tomatoes, cheese, olives and basil in medium bowl. Add remaining one tablespoon oil and vinegar; toss well. Season to taste with pepper; set aside.
Place steaks on grid over medium, ash-covered coals. Grill, uncovered, 11 to 14 minutes (over medium heat on preheated gas grill, covered, 12 to 16 minutes) for medium rare (145 degrees) to medium (160 degrees) doneness, turning occasionally.
Remove; let stand five minutes. Carve steaks into slices; season with salt, as desired. Evenly divide spinach mixture among six individual plates. Top with beef slices; spoon tomato salad over beef. Garnish with basil, if desired.
Makes 6 servings.
Nutrition information per serving: 361 calories; 20 grams fat (6 grams saturated fat; 11 grams monounsaturated fat); 75 mg cholesterol; 481 milligrams sodium; 16 grams carbohydrate; 3.8 grams fiber; 29 grams protein.
-- From The National Beef Cook-Off
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