Chile-Rubbed Skirt Steak Tacos with Avocado-Mango Salsa
Makes: 4 servings
Nutrition per serving: Calories = 458; Fat = 14 g; Cholesterol = 68 mg; Sodium = 398 mg; Carbohydrate = 12 g; Fiber = 5 g; Protein = 30 g
Ingredients 1 avocado, pitted and cut into a medium dice 4 radishes, thinly sliced 1/4 cup chopped fresh cilantro 1 small jalapeno, seeded and minced 2 teaspoons lime juice 1 tablespoon olive oil 1 pound skirt steak, trimmed of visible fat 1/4 teaspoon ground cumin 1 tablespoon chile powder 8 corn tortillas, 6 inches each
Directions In a medium bowl, gently combine the avocado, radish slices, cilantro, jalapeno, lime juice, salt, and pepper. Set aside to marinate while you make the steak.
Place a large skillet over medium-high heat. In a small bowl, whisk together the cumin and chile powder. Season the steak with salt and pepper, then rub with the chile powder mixture. Add the oil followed by the steak and sear, flipping once, until you achieve your desired doneness, about 5 minutes per side for medium-rare. Transfer the steak to a cutting board to rest for 5 minutes.
Heat a skillet over medium-high heat and warm the tortillas one at a time. When they are warmed, cover the tortillas with a slightly dampened towel.
Identify the grain of the meat. Cut the meat, opposite of the grain, into thin slices. Serve the meat in the tortillas and top with avocado salsa. Serve immediately.
Grilled Flank Steak with Tangy Blue Cheese Sauce
Makes: 4 servings
Nutrition per serving: Calories = 320; Fat = 18 g; Cholesterol = 50 mg; Sodium = 480 mg; Carbohydrate = 7 g; Fiber = 1 g; Protein = 33 g
Ingredients 3 tablespoons olive oil, divided 1 tablespoon balsamic vinegar 1 teaspoon brown sugar 2 cloves garlic, minced 1 1/4 pounds flank steak olive oil for the grill 1 medium red onion, sliced into 1/4-inch rounds 3 tablespoons crumbled blue cheese 3 tablespoons low-fat buttermilk dash of Worcestershire sauce 12 radicchio leaves 2 tablespoons chopped fresh parsley
Directions Place 2 tablespoons of olive oil, balsamic vinegar, brown sugar, garlic, and flank steak in a resealable plastic bag. Squeeze to combine, then marinate in the refrigerator 1 hour.
Heat a broiler, grill pan, or outdoor grill over medium-high heat. Lightly brush the grill or a foil-lined broiler pan with oil. Remove the meat from the marinade and gently pat dry, then season with salt and pepper and brush with 1/2 tablespoon of oil. Brush the onions with 1/2 tablespoon of oil and season with salt and pepper as well. Cook the meat and onions on the grill until the onions are caramelized and the meat reaches your desired doneness, about 5 minutes per side for medium-rare. Transfer the meat to a cutting board to rest for 5 minutes. Set the onions aside.
While the meat is resting, whisk together the buttermilk, blue cheese, and Worcestershire, smashing the cheese to combine.
Identify the grain of the meat, then slice into 1/4-inch slices opposite of the grain. Arrange the radicchio on a serving platter, then top with grilled onions, meat, and finally the sauce.
Nigerian Beef Curry with Raisins and Peanuts
Makes: 4 servings
Nutrition per serving: Calories = 325; Fat = 8 g; Cholesterol = 70 mg; Sodium = 474 mg; Carbohydrate = 25 g; Fiber = 7 g; Protein = 26 g
Ingredients 4 cups fat-free, low-sodium chicken broth, divided 1 cup quick-cooking brown rice 1 tablespoon olive oil 1 pound thick-cut sirloin steaks, cut into 1-inch cubes 1 small onion, small diced 2 roma tomatoes, cored and small diced 1 large red bell pepper, seeded and small diced 2 tablespoons curry powder 1/4 cup raisins 1/4 cup chopped dry roasted peanuts sea salt and freshly ground pepper to taste
Directions Place 2 1/4 cups of the chicken broth, salt, and pepper in a medium saucepan over high heat. Bring to a boil then add the rice, cover, reduce to a simmer and cook until all of the liquid has absorbed, about 8 minutes. Set aside, covered, while you make the stew.
Place a large saucepan over medium-high heat. Add the oil followed by the sirloin and sear well on all sides, about 8 minutes. Transfer the beef to a plate and set aside.
Add the onion to the pan and cook until tender. Add the tomatoes and bell pepper to the pan then continue cooking until the tomatoes begin to break down, about 4 minutes. Add the curry, raisins, remaining 1 3/4 cups broth, reserved beef, salt, and pepper, then bring to a boil over high heat. Reduce the heat to a simmer and cook until the beef becomes very tender, about 30 minutes. Serve the stew over the brown rice and garnish with peanuts.
Smoky Chipotle Beef Chili
Makes: 4 servings
Nutrition per serving: Calories = 225; Fat = 5 g; Cholesterol = 20 mg; Sodium = 115 mg; Carbohydrate = 27 g; Fiber = 9 g; Protein = 20 g
Ingredients 1/2 tablespoon olive oil 1/2 small onion, medium diced 1/2 medium red bell pepper, medium diced 1/2 medium carrot, medium diced 1 teaspoon ground cumin 1/2 teaspoon ground coriander 1/2 pound lean (90%) ground beef 1 can low-sodium crushed tomatoes, 15 ounces, with juices 1 cup water 1 small chipotle chili, canned in adobo, seeded and minced plus 1 teaspoon sauce 1/4 teaspoon dried oregano 1/2 can black beans, 15.5 ounce, drained and rinsed 1/2 can kidney beans, 15.5 ounce, drained and rinsed 3/4 cup frozen corn sea salt and freshly ground pepper to taste
Directions Heat a large stock pot over medium heat. Add the olive oil followed by the onion, red bell pepper, carrot, cumin, and coriander. Cook until the onion is soft, then add the ground beef and cook until no longer pink. Add the crushed tomatoes, water, chipotle, oregano, beans, corn, salt, and pepper. Bring to a boil, then reduce to a simmer and cook partly covered for 20 minutes. Taste again for seasoning, then serve hot.
Thai Marinated Beef Salad with Fresh Herbs and Shallot
Makes: 4 servings
Nutrition per serving: Calories = 345; Fat = 18 g; Cholesterol = 1 mg; Sodium = 440 mg; Carbohydrate = 12 g; Fiber = 1 g; Protein = 33 g
Ingredients 3 tablespoons fresh lime juice, divided 3 tablespoons low-sodium soy sauce 3 tablespoons olive oil 2 tablespoons firmly packed dark brown sugar 1 clove garlic, minced 1 1/2 teaspoons peeled and minced fresh ginger 1 1/4 teaspoons red curry paste or chili-garlic sauce 1 pound top-round, London Broil, or flank steak, about 1 inch thick olive oil for grill 1/2 head red leaf lettuce, torn into bite sized pieces 2 medium shallots, thinly sliced 1/2 cup roughly chopped cilantro 1 cup fresh basil leaves, rolled into cigars then sliced into ribbons
Directions Combine 1 tablespoon of lime juice, soy sauce, oil, brown sugar, garlic, ginger, and red curry paste in a resealable plastic bag. Squeeze to combine. Pour half of the marinade into a plastic container with a lid, stir in the remaining 2 tablespoons of lime juice, and place in the refrigerator. Put the steak in the resealable plastic bag with the remaining marinade and squeeze once more to distribute evenly. Place the meat in the refrigerator to marinate for 4 hours or overnight.
Preheat a grill pan, broiler, or outdoor grill over high heat. Lightly oil the grill or a foil-lined broiler pan. Remove the steak from the marinade and gently pat dry. Brush the meat lightly with oil, then season with salt and pepper. Cook the beef on the grill to your desired doneness, about 5 minutes per side for medium-rare. Transfer the meat to a cutting board to rest for 5 minutes. Identify the grain of the meat and cut opposite of the grain into 1/4-inch thick slices.
Place the lettuce, shallots, cilantro, and basil in a large salad bowl. Drizzle the reserved marinade over the lettuce mixture and toss to combine. Top with the beef and serve.
