Weekly recipes for October 17, 2012
Steak in Autumn Broth with Wasabi
Start to finish: 40 minutes (20 minutes active)/ Servings: 4
6 cups low-sodium chicken broth
2 medium carrots (about 6 ounces), peeled and sliced 1/2 inch thick
2 medium parsnips (about 10 ounces), peeled and sliced 1/2 inch thick
2 small turnips (about 8 ounces), peeled, quartered and sliced 1/2 inch thick
1 medium leek, white part only, halved lengthwise, sliced 1/2 inch thick and rinsed well
2 cloves garlic, minced
1 sprig fresh thyme (or 1 teaspoon dried)
1 bay leaf (preferably Turkish)
2 teaspoons olive oil
1 pound flank steak
Kosher salt and ground black pepper
1/3 cup fat-free plain Greek yogurt
1/3 teaspoon prepared wasabi
Chopped fresh chives or parsley, to garnish
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In a large saucepan over medium-high heat, combine the broth, carrots, parsnips, turnips, leek, garlic, thyme sprig and bay leaf. Bring to a boil and simmer for 15 to 18 minutes, or until the vegetables are tender.
Meanwhile, in a large skillet over high, heat the oil. Season the steak with salt and pepper.
When the oil in the skillet is hot, reduce the heat to medium-high and add the steak. Saute until well browned on both sides and medium-rare at the center, 8 to 10 minutes total. Transfer the beef to a plate, cover loosely with foil, and let rest 5 minutes. After 5 minutes, thinly slice the beef against the grain.
In a small bowl, stir together the yogurt, wasabi and any juices from the beef plate. Season with salt and pepper. Discard the thyme sprig and bay leaf, then divide the vegetables and broth among 4 soup bowls. Arrange a quarter of the steak in the center of each bowl and top each portion with a spoonful of the wasabi cream and a sprinkle of chives.
Nutrition information per serving: 370 calories; 110 calories from fat (30 percent of total calories); 12 grams fat (4 grams saturated; 0 grams trans fats); 50 milligrams cholesterol; 27 grams carbohydrate; 6 grams fiber; 10 grams sugar; 38 grams protein; 500 milligrams sodium.
Baked Lemon Doughnuts
Start to finish: 45 minutes/Servings: 12
1/4 cup butter, room temperature
1/4 cup vegetable or canola oil
1/2 cup packed brown sugar
1/3 cup granulated sugar
1 1/2 teaspoons baking powder
1/4 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon vanilla extract
Zest of 1 lemon
2 1/2 cups all-purpose flour
1 cup buttermilk
2 tablespoons lemon juice
1 cup powdered sugar
Heat the oven to 425 F. Coat 2 doughnut pans with baking spray. A mini doughnut pan will bake more quickly.
In a medium bowl, use an electric mixer to beat together the butter, oil, brown sugar, granulated sugar, baking powder, baking soda, salt, vanilla and lemon zest. Beat in the eggs, one at a time, scraping the bowl between additions.
Stir in half the flour followed by half the buttermilk, then the remaining flour and the remaining buttermilk. Spoon the batter into the pans, filling the doughnut wells to about 1/4 inch from the top. If usig a mini doughnut pan, you will need multiple batches. Bake for 10 to 12 minutes, or until golden and cooked through. Allow to cool in the pan for 10 minutes before turning onto a rack.
To make the glaze, stir together the lemon juice and powdered sugar. Dip the tops of the doughnuts in the glaze and let set or enjoy immediately.
Nutrition information per serving (assumes large doughnuts) : 280 calories; 90 calories from fat (32 percent of total calories); 10 grams fat (3.5 grams saturated; 0 grams trans fats); 40 milligrams cholesterol; 45 grams carbohydrate; 1 grams fiber; 24 grams sugar; 5 grams protein; 210 mg sodium.