Taste USA: Entertaining

Saturday, July 16, 2016

Egg liqueur cake with crumble

How to make Egg liqueur cake with crumble recipe - Preparation time: approx. 25 minutes (plus baking time)

Makes 12 slices

For the cake mix:
5 eggs
200 g sugar
2 sachets vanilla sugar
pinch of salt
300 g flour
1 sachet baking powder
250 ml rapeseed oil
250 ml egg liqueur

For the crumble:
175 g flour
150 g sugar
1 tsp baking powder
80 g butter
100 g traditional soured cream

Additionally:
butter and flour for the baking tin

Method:
Pre-heat the oven to 175 °C (Gas Mark 3.5). Grease a loaf tin (30 cm in length) with butter and dust with flour. Beat the eggs with the sugar, vanilla sugar and salt until frothy. Mix the flour with the baking powder and sieve into the egg mixture. Stir to a smooth consistency with the rapeseed oil and egg liqueur.

For the crumble, put all the ingredients except the soured cream into a bowl and rub in until smooth. Then add the traditional soured cream and knead into the mixture. Turn the cake mixture into the loaf tin and level the top. Sprinkle over the crumble topping. Bake on the middle shelf for approx. 45 minutes. If the crumble appears to be browning too quickly, cover loosely with tin foil.

Take out of the oven and leave in the tin for 5 minutes. Then turn out of the tin and invert onto the right side. Leave to cool completely on a cooling rack.

Tip:
Use rapeseed oil for baking as it is particularly mild and can be heated to a very high temperature. Avoid cold-pressed oils. Other neutral oils such as sunflower oil are also suitable.

Egg liqueur cake with crumble recipe

Monday, July 4, 2016

blackberry and apple crumbles

How to make blackberry and apple crumbles recipe - Calories per serving 358

Serves 4

Preparation time 10 minutes, Cooking time 22–25 minutes

Ingredients:
4 dessert apples, peeled, cored and thinly sliced
125 g (4 oz) blackberries
2 teaspoons caster sugar
100 g (3½ oz) gluten-free rolled oats
50 g (2 oz) unsalted butter, diced
40 g (1½ oz) dark muscovado sugar
25 g (1 oz) flaked almonds

Method:
Divide the apple slices and blackberries between 4 small ovenproof dishes or ramekins and sprinkle with the caster sugar.

Place the oats, butter, muscovado sugar and almonds in a food processor and blitz until the mixture resembles breadcrumbs. Spoon the oat mixture over the fruit.

Bake in a preheated oven, 190°C (375°F), Gas Mark 5, for 22–25 minutes until golden.

For blackberry & apple fool, whip 300 ml (½ pint) double cream until soft peaks form. Gently fold in 150 g (5 oz) unsweetened stewed apple and 125 oz (4 oz) lightly crushed blackberries. Divide between 4 glasses and chill until ready to serve. Calories per serving 416

blackberry and apple crumbles

chocolate cake

How to make chocolate cake recipe - Calories per serving 392

Serves 6

Preparation time 5 minutes, Cooking time 35–40 minutes

Ingredients:
75 g (3 oz) coconut oil, melted, plus extra for greasing
400 g (13 oz) can kidney beans, rinsed and drained
100 g (3½ oz) rice flour
50 g (2 oz) gluten-free cocoa powder, plus extra for sifting
1½ teaspoons gluten-free baking powder
125 g (4 oz) light muscovado sugar
3 large eggs
raspberries, to serve

Method:
Grease a 20 cm (8 inch) spring-form cake tin with coconut oil and line the base with nonstick baking paper.

Place all the ingredients in a food processor or blender and blitz to a smooth batter, then spoon the mixture into the prepared tin.

Bake in a preheated oven, 180°C (350°F), Gas Mark 4, for 35–40 minutes until a skewer inserted into the centre comes out clean. Leave to cool slightly in the tin, then turn out on to a wire rack and leave to cool completely before serving.

Sift with cocoa powder and serve with a few raspberries.

For chocolate mousse, melt 225 g (7½ oz) chopped gluten-free plain dark chocolate in a heatproof bowl set over a pan of gently simmering water, making sure the bottom of the bowl does not touch the water. Add 10 g (⅓ oz) butter, 1 tablespoon brandy (optional) and 3 large egg yolks, one at a time, stirring until combined. Leave to cool slightly. Whisk 3 egg whites in a large clean bowl until just stiff. In a separate bowl, beat 150 ml (¼ pint) double cream until lightly whipped, then fold the cream and egg whites into the chocolate mixture. Spoon into 6 small glasses or ramekins and chill for at least 1 hour before serving. Calories per serving 383

chocolate cake

sweet french toast with berries

How to make sweet french toast with berries recipe - Calories per serving 370

Serves 4

Preparation time 15 minutes, Cooking time 4–6 minutes

Ingredients:
2 oranges
400 g (13 oz) fat-free Greek yogurt
100 g (3½ oz) blueberries
100 g (3½ oz) strawberries, hulled and quartered
2 eggs, beaten
50 g (2 oz) caster sugar
2 tablespoons sesame seeds
pinch of ground cinnamon
25 g (1 oz) unsalted butter
4 slices of gluten-free bread

Method:
Grate the rind of the oranges, then stir into the yogurt and chill. Segment the oranges over a bowl to catch the juice.

Place the blueberries and strawberries in bowl. Add the orange segments and pour over the juice.

Whisk together the eggs, sugar, sesame seeds and ground cinnamon in a shallow bowl.

Melt the butter in a large frying pan over a medium heat. Dip the slices of bread into the egg mixture, then transfer to the pan and cook for 2–3 minutes on each side until golden.

Serve each slice of French toast topped with a quarter of the fruit and a dollop of the yogurt, with the juices poured over.

For warm berry compote & yogurt, place 125 g (4 oz) raspberries, 125 g (4 oz) blueberries and 200 g (7 oz) hulled and halved strawberries in a small saucepan with 2 tablespoons clear honey and heat through for 6–7 minutes, stirring occasionally. Divide 500 g (1 lb) fat-free Greek yogurt between 4 small bowls or glasses and pour over the warm compote. Serve immediately. Calories per serving 145

sweet french toast with berries

granola

How to make granola recipe - Calories per serving 305

Serves 4

Preparation time 5 minutes, plus cooling, Cooking time 20 minutes

Ingredients:
½ tablespoon sunflower oil
1 tablespoon maple syrup
½ tablespoon clear honey
75 g (3 oz) gluten-free rolled oats
15 g (½ oz) sunflower seeds
1 tablespoon sesame seeds
15 g (½ oz) pumpkin seeds
25 g (1 oz) flaked almonds
25 g (1 oz) dried cranberries
15 g (½ oz) desiccated coconut

To serve
400 g (13 oz) natural yogurt
320 g (11 oz) strawberries, hulled and halved if large

Method:
Mix together the oil, maple syrup and honey in a bowl, then add the oats, seeds and almonds and mix well.

Spread the mixture over a baking sheet and bake in a preheated oven, 120°C (250°F), Gas Mark ½, for 10 minutes. Stir in the cranberries and coconut, then return to the oven and cook for a further 10 minutes – keep an eye on the mixture as nuts and seeds can burn very easily.

Spoon on to a tray and leave to cool, then divide between 4 bowls and serve with the yogurt and strawberries.

For bircher muesli, mix together 75 g (3 oz) gluten-free rolled oats, 75 ml (3 fl oz) apple juice, a large pinch each of ground cinnamon and nutmeg, 1 grated dessert apple, 1 tablespoon chopped pecan nuts, 1 tablespoon dried cranberries and 150 ml (¼ pint) water in a large bowl. Cover and leave to soak overnight in the refrigerator. Stir in 2 tablespoons low-fat natural yogurt, divide into 4 bowls and serve sprinkled with 2 tablespoons fresh raspberries. Calories per serving 211

granola

teriyaki chicken salad

How to make teriyaki chicken salad recipe - Calories per serving 320

Serves 4

Preparation time 20 minutes, plus marinating, Cooking time 20–25 minutes

Ingredients:
4 boneless, skinless chicken breasts, about 125 g (4 oz) each
2 tablespoons sunflower oil
4 tablespoons gluten-free soy sauce
2 garlic cloves, finely chopped
2.5 cm (1 inch) piece of fresh root ginger, peeled and finely grated
2 tablespoons sesame seeds
2 tablespoons sunflower seeds
2 tablespoons pumpkin seeds
juice of 2 limes
100 g (3½ oz) herb salad
½ small iceberg lettuce, torn into bite-sized pieces
50 g (2 oz) alfalfa or broccoli sprouting seeds

Method:
Put the chicken breasts into a shallow non-metallic dish. Spoon three-quarters of the oil over the chicken, then add half the soy sauce, the garlic and ginger. Turn the chicken to coat in the mixture, cover with clingfilm and leave to marinate in the refrigerator for 30 minutes.

Heat a nonstick frying pan until hot. Lift the chicken out of the marinade, add to the pan and fry for 8–10 minutes on each side until dark brown and cooked through. Remove from the pan and set aside.

Heat the remaining oil in the pan, add the seeds and fry for 2–3 minutes until lightly toasted. Add the remaining marinade and remaining soy sauce and bring to the boil, then remove from the heat and mix in the lime juice.

Mix the herb salad, lettuce and sprouting seeds together, then divide on to 4 serving plates. Thinly slice the chicken and arrange on top. Spoon over the seed dressing and serve immediately.

For teriyaki chicken with oriental salad, marinate the chicken as for Teriyaki chicken salad and make a salad with 200 g (7 oz) carrots, cut into thin strips, 4 spring onions, cut into thin strips, 6 thinly sliced radishes and ½ small head of Chinese leaves, thinly shredded. Fry the chicken as for Teriyaki chicken salad, omit the seeds and then continue with the dressing as for Teriyaki chicken salad. Slice the chicken, arrange on the salad and drizzle with the warm dressing. Calories per serving 239

teriyaki chicken salad

Friday, July 1, 2016

chicken with peppers

How to make chicken with peppers recipe - Calories per serving 241

Serves 4

Preparation time 10 minutes, Cooking time 1 hour

Ingredients:
6 tomatoes, quartered
2 red onions, cut into thick wedges
1 red pepper, cored, deseeded and chopped
1 yellow pepper, cored, deseeded and chopped
4 garlic cloves, crushed
small bunch of thyme, leaves only
1 teaspoon smoked paprika
2 tablespoons olive oil
1 tablespoon balsamic vinegar
4 boneless, skinless chicken thighs, about 300 g (10 oz) in total
crisp green salad, to serve

Method:
Place all the ingredients except the chicken in a roasting tin and toss together, then top with the chicken.

Roast in a preheated oven, 180°C (350°F), Gas Mark 4, for 1 hour, turning and basting occasionally, until the chicken is golden and cooked through. Serve with a crisp green salad.

For chicken & red pepper open sandwiches, spread 4 slices of gluten-free bread with 1 teaspoon pesto each. Top each one with 1 sliced, roasted red pepper, ½ sliced ready-cooked chicken breast and a few rocket leaves. Sprinkle with pepper and a drizzle of balsamic glaze, then serve immediately. Calories per serving 266

chicken with peppers

spanish style seafood

How to make spanish style seafood recipe - Calories per serving 214 (not including bread)

Serves 4

Preparation time 15 minutes, Cooking time 35–40 minutes

Ingredients:
1 tablespoon olive oil
2 garlic cloves, sliced
1 fennel bulb, sliced
500 g (1 lb) cherry tomatoes
3 tablespoons sherry
1 tablespoon sun-dried tomato paste
16 large live mussels, scrubbed and debearded (discard any that don’t shut when tapped)
16 large raw peeled prawns
200 g (7 oz) squid, cleaned and cut into slices
small bunch of parsley, chopped
salt and pepper

Method:
Heat the oil in a large shallow frying pan, add the garlic and fennel and cook for 8–10 minutes until softened. Add the tomatoes, sherry, tomato paste and 3 tablespoons of water and bring to the boil, then reduce the heat and simmer for 20 minutes.

Add the mussels, cover with a lid and cook for 5–6 minutes until the mussels have opened. Discard any that remain closed. Stir in the prawns and squid and cook for a further 3–4 minutes until the prawns turn pink and the squid is cooked through.

Sprinkle with parsley, season and serve with crusty gluten-free bread, if liked.

For seafood salad, heat 2 tablespoons olive oil in a wok or frying pan, add 2 chopped garlic cloves and cook for 1 minute, then stir in 16 large raw peeled prawns and 300 g (10 oz) cleaned and sliced squid and stir-fry for 3–4 minutes until the prawns turn pink and the squid is cooked through. Toss with the leaves of 2 torn romaine lettuces and 50 g (2 oz) mangetout. Serve with a squeeze of lime juice. Calories per serving 165

spanish style seafood

smoked salmon scrambled eggs

How to make smoked salmon scrambled eggs recipe - Calories per serving 233 (not including toast)

Serves 4

Preparation time 5 minutes, Cooking time 5 minutes

Ingredients:
8 eggs
2 tablespoons fromage frais
1 tablespoon chopped chives
125 g (4 oz) smoked salmon, cut into strips
salt and pepper

Method:
Whisk together the eggs, fromage frais and salt and pepper in a bowl.

Heat a saucepan over a medium heat, pour in the egg mixture and cook for 1 minute, then using a spatula, gently push the egg around to ensure it cooks evenly.

When the egg looks like creamy curds, stir in the chives and smoked salmon and
serve immediately on buttered gluten-free toast, if liked.

For smoked salmon frittata, thickly slice 500 g (1 lb) new potatoes and cook in a pan of boiling water for 8–10 minutes. Drain. Lightly beat 8 large eggs, then stir in 200 g (7 oz) strips of smoked salmon, 2 tablespoons chopped dill, 100 g (3½ oz) petits pois and the potatoes. Season.

Heat 2 tablespoons olive oil in a frying pan with an ovenproof handle. Pour in the egg mixture and cook for 10–15 minutes over a low heat until the egg is starting to set.

Place under a preheated medium grill and cook for 3–4 minutes, or until the egg is set and the top is golden. Turn out on to a board and cut into wedges to serve. Calories per serving 393

smoked salmon scrambled eggs

trout and dill fishcakes

How to make trout and dill fishcakes recipe - Calories per serving 286

Serves 4

Preparation time 15 minutes, plus chilling, Cooking time 25–30 minutes

Ingredients:
300 g (10 oz) trout fillets
400 g (13 oz) mashed potatoes
5 spring onions, finely chopped
2 tablespoons capers, chopped
10 g (⅓ oz) dill, chopped
grated rind and juice of 1 lemon
1 tablespoon olive oil
salt and pepper

To serve
steamed tenderstem broccoli
lime wedges

Method:
Cook the trout fillets under a preheated hot grill for 4 minutes on each side until cooked through, then discard the skin, break the flesh into flakes and place in a bowl.

Add the mashed potatoes, spring onions, capers, dill, lemon rind and 2 tablespoons of lemon juice. Season with salt and pepper. Shape into 8 cakes and chill for 20 minutes.

Heat the oil in a frying pan and cook the fishcakes, in batches, for 4–5 minutes on each side or until golden and cooked through. Serve with steamed tenderstem broccoli and lime wedges.

For trout & dill pâté, mix together 2 x 150 g (5 oz) cooked and flaked trout fillets, 1 teaspoon gluten-free Dijon mustard, 1 tablespoon chopped dill, 300 g (10 oz) low-fat cream cheese and a pinch of paprika in a bowl. Season to taste. Spoon into 4 ramekins and chill for 30 minutes. Serve with vegetable crudités. Calories per serving 230

trout and dill fishcakes

Thursday, June 23, 2016

pan-fried salmon with baby spinach

How to make pan-fried salmon with baby spinach recipe - The heat from the cooked salmon is all it takes to soften fresh spinach leaves and enhance their flavor. Serve with tagliatelle for a warm, vitamin-rich, multi-textured salad.

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 5 MINUTES

Ingredients:
10 ounces (300 g) tagliatelle
1 cup (100 g) baby spinach leaves
20 fresh basil leaves
2 tablespoons (30 ml) olive oil
1 pound (500 g) skinless salmon fillet, cut in 11/2 inch (4 cm) pieces
1/4 cup (40 g) pimento-stuffed green olives, halved
grated zest and juice of 1 lemon
2 scallions, finely chopped
1 cup (250 g) cherry tomatoes, halved

Method:
1 Cook the tagliatelle in a large saucepan of boiling water for 10 minutes, or until al dente.

2 Meanwhile, divide the spinach among four plates and sprinkle each portion with five basil leaves.

3 Heat the oil in a large frying pan over high heat. Add the salmon pieces and cook for 4 minutes, turning occasionally, until they are opaque but soft. Add the olives, lemon zest, lemon juice and scallions to the pan. Let bubble and heat through for a few seconds, then spoon the salmon and olive mixture and the juices over each bed of spinach and basil.

4 Add the tomatoes to the pan and stir them around for 30 seconds to heat through and to pick up any brown bits from bottom of the pan. Spoon the tomatoes over the salmon and serve with the tagliatelle.

OTHER IDEAS
+ Instead of the baby spinach, use a mix of arugula, mizuna and watercress.
+ Use scallops (without the roe) or calamari rings instead of the salmon.

Each serving provides
533 calories, 34 g protein, 20 g fat (4 g saturated fat), 54 g carbohydrate (2 g sugars), 5 g fiber, 284 mg sodium

SALMON is an excellent source of protein and is also high in vitamin A (for healthy eyes and skin) and vitamin D (needed to make bones strong and guard against osteoporosis). Salmon is also a beneficial source of selenium, which helps to boost the immune system and regulate the thyroid gland.

pan-fried salmon with baby spinach

roasted salmon with green beans

How to make roasted salmon with green beans recipe - Each serving provides 442 calories, 36 g protein, 20 g fat (4 g saturated fat), 29 g carbohydrate (3 g sugars), 6 g fiber, 226 mg sodium

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 1/2 pounds (750 g) small new potatoes, scrubbed
2 tablespoons (30 ml) olive oil
pinch of salt and freshly ground black pepper
1 tablespoon (15 ml) piri piri spice mix (available from specialty food stores)
4 salmon fillets, about 5 ounces (150 g) each, skin removed
5 ounces (150 g) green beans, trimmed
5 ounces (150 g) sugar snap peas

Method:
1 Preheat the oven to 425°F (220°C). Line two baking pans with parchment paper.

2 Cut the potatoes lengthwise into wedges and toss them in a large bowl. with 1 tablespoon (15 ml) of oil; season with salt and pepper. Put the potatoes in a single layer on one of the pans. Rub the spice mix evenly over each side of the salmon fillets. Place them on the other pan; drizzle each portion with 1/2 teaspoon (2 ml) oil. Roast potatoes for 15 minutes, roast the salmon filets for 8–10 minutes, depending on their thickness.

3 While the fish is roasting, bring a saucepan of water to a boil. Add the beans and sugar snaps and cook over a medium–high heat for 2–3 minutes, or until just tender. Drain and season with pepper.

4 Serve the salmon with the potatoes, green beans and sugar snap peas.

roasted salmon with green beans

baked fish parcels

How to make baked fish parcels recipe - Lay a piece of fish on a bed of greens, season it with a few aromatics and wrap it up tightly in a parcel and you have a simple, easy way to cook fish—and seal in all the nutrients, too.

SERVES: 4

PREPARATION: 20 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 1/4 cups (280 g) mixed Asian greens, such as bok choy and Chinese cabbage, chopped
4 fish steaks, such as halibut or haddock, about 5 ounces (140 g) each
grated zest and juice of 1/2 small orange
3 tablespoons (45 ml) shredded fresh basil
2 garlic cloves, finely chopped
1/2 cup (125 ml) dry white wine
1 tablespoon (15 ml) olive oil
1/2 bulb fennel, very thinly sliced
1 carrot, cut into thin strips
freshly ground black pepper

Bulgur and herb pilaf:
1 cup (200 g) bulgur
1 tablespoon (15 ml) olive oil
juice of 1/2 lemon
1 garlic clove, finely chopped
2 tablespoons (30 ml) shredded fresh basil
2 tablespoons (30 ml) chopped fresh cilantro leaves
3 scallions, thinly sliced

Method:
1 Preheat the oven to 465°F (240°C). Cut four 12 inch (30 cm) squares of foil or parchment paper. Arrange one-quarter of the chopped Asian greens in the middle of each square. Top with a piece of fish and cover with orange zest and juice, basil, garlic, wine, oil, fennel and carrot. Season to taste with pepper. Fold the foil over to form a parcel, leaving a little air inside so the ingredients can steam; twist the edges to seal. Place the parcels on a baking sheet. Set aside.

2 To make the bulgur and herb pilaf, combine the bulgur with 33/4 cups (900 ml) water in a large saucepan and bring to a boil. Reduce heat to medium–low, cover and cook for 12–15 minutes, or until just tender. Drain the bulgur if necessary.

3 While the bulgur is cooking, put the fish parcels into the oven and bake for 10 minutes. Open one of the parcels to check that the fish is cooked; it will flake easily when tested with a fork.

4 Fluff the bulgur with a fork and mix in the oil, lemon juice, garlic, basil, cilantro and scallions. Season to taste with pepper. Serve one fish parcel to each person, and let them open it at the table (take care as steam is hot). Serve the bulgur pilaf separately in a bowl.

OTHER IDEAS
+ Cod or tuna can be used instead of halibut or haddock.
+ Replace the white wine with orange juice.

Each serving provides
396 calories, 31 g protein, 11 g fat (2 g saturated fat), 34 g carbohydrate (4 g sugars), 9 g fiber, 167 mg sodium

baked fish parcels

Wednesday, June 22, 2016

veal schnitzels with coleslaw

How To Make veal schnitzels with coleslaw recipe - Each serving provides 456 calories, 38 g protein, 8 g fat (2 g saturated fat), 57 g carbohydrate (14 g sugars), 8 g fiber, 375 mg sodium

SERVES: 4

PREPARATION: 20 MINUTES, PLUS 10 MINUTES CHILLING, COOKING: 20 MINUTES

Ingredients:
4 veal scallops, about 1/4 pound (100 g) each
1 cup (150 g) all-purpose flour
1 egg, lightly beaten
1/3 cup (80 ml) low-fat milk
1 cup (85 g) dry whole-grain breadcrumbs
3 teaspoons (15 ml) herb and garlic seasoning
olive oil cooking spray
1 lemon, quartered, to serve

Coleslaw:
1 1/3 cups (350 g) red cabbage, finely shredded
1 carrot, grated
2 celery stalks, sliced diagonally
1 apple, cored and thinly sliced
1/2 cup (125 ml) low-fat plain yogurt
3 tablespoons (45 ml) low-fat mayonnaise
juice of 1 lemon

Method:
1 Put each piece of veal between two sheets of plastic wrap and pound with a meat mallet or rolling pin until about 1/4 inch (0.5 cm) thick.

2 Preheat the oven to 400°F (200°C). Put flour on a large plate. Mix egg and milk in a bowl. Combine breadcrumbs and herb and garlic seasoning on a large plate.

3 Coat each veal scallop in flour, shaking off any excess. Dip veal in the milk mixture, press into breadcrumbs, shaking off any excess. Put breaded veal on a tray and refrigerate for 10 minutes.

4 Line a large baking pan with foil. Put a wire rack on the pan and spray the rack with cooking spray. Put veal on the rack and generously spray with cooking spray. Bake for 8–10 minutes. Turn the veal and spray the other side; cook for another 8–10 minutes, or until breading is golden and crisp.

5 Meanwhile, to make the coleslaw, combine the cabbage, carrot, celery and apple in a large bowl. Combine the yogurt, mayonnaise and lemon juice in a small bowl, add to the cabbage and toss thoroughly. Serve the veal schnitzels with the coleslaw and lemon wedges.

veal schnitzels with coleslaw

sirloin steaks with port sauce

How To Make sirloin steaks with port sauce recipe - Thin sirloin steaks sometimes sold as minute steaks can be quickly fried, and the juices left in the pan become an instant sauce with the help of a little port wine. Serve with a colorful stir-fry of new potatoes, mushrooms, peppers and sugar snap peas.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 20 MINUTES

Ingredients:
1 pound (500 g) small new potatoes, scrubbed, any larger ones halved
2 tablespoons (30 ml) olive oil
1 cup (250 g) large mushrooms, quartered
1 cup (250 g) sugar snap peas
1 large red pepper, seeded and cut into thin strips
2/3 cup (170 ml) homemade or low-sodium beef or vegetable stock
1 tablespoon (15 ml) Worcestershire sauce
1 teaspoon (5 ml) Dijon mustard
1/2 teaspoon (2 ml) dark brown sugar
4 thin sirloin steaks, about 5 ounces (150 g) each, trimmed of fat
freshly ground black pepper
1 shallot, finely chopped
2 cloves garlic, crushed
1/3 cup (80 ml) port
pinch of salt

Method:
1 Bring a saucepan of water to a boil. Add the potatoes and return to a boil, reduce the heat and simmer for 10–12 minutes.

2 Meanwhile, heat 1 tablespoon (15 ml) of the oil in a wok or large nonstick frying pan over medium heat. Add mushrooms, sugar snap peas and peppers and stir-fry for 1 minute. Mix 1/2 cup (125 ml) of the stock with the Worcestershire sauce, mustard and sugar, and stir into the vegetables. Reduce the heat and simmer gently for 3 minutes, stirring frequently, until the vegetables are just tender.

3 Season the steaks on both sides with pepper. Heat a grill pan over medium heat. Meanwhile, drain the potatoes and add to the vegetables. Stir gently, cover and leave on very low heat until ready to serve.

4 Brush the remaining oil onto the hot grill pan and increase the heat to high. Add the steaks and cook to your liking. For steaks 1/2 inch (1 cm) thick, allow 1 minute on each side for rare (it will feel springy when pressed); 11/2–2 minutes on each side for medium (it will feel slightly resistant when pressed); and 21/2–3 minutes on each side for well done (the meat will feel firm when pressed). Remove the steaks to warmed serving plates.

5 Add the shallot and garlic to the cooking juices in the pan and cook, stirring, over low heat for 1 minute. Add the port and heat so the sauce is bubbling. Cook for 1 minute, stirring. Pour in the remaining stock and let bubble for a minute. Season with salt and pepper. Spoon sauce over the steaks and serve with the vegetables.

Each serving provides
464 calories, 39 g protein, 19 g fat (5 g saturated fat), 27 g carbohydrate (9 g sugars), 6 g fiber, 427 mg sodium

sirloin steaks with port sauce

beef and pepper burgers

How To Make beef and pepper burgers recipe - Each serving provides 359 calories, 22 g protein, 13 g fat (3 g saturated fat), 36 g carbohydrate (5 g sugars), 6 g fiber, 411 mg sodium

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 egg
1 slice whole-grain bread
2 large carrots, finely grated
2 scallions, thinly sliced
1 small red pepper, finely chopped
2 cloves garlic, crushed
1 teaspoon (5 ml) dried oregano
2 tablespoons (30 ml) tomato purée
1/2 cup (50 g) rolled oats
1/2 pound (250 g) lean ground beef
1 tablespoon (15 ml) sunflower oil
4 burger buns
lettuce, tomato, arugula and onion, to serve

Method:
1 Preheat the broiler to medium–high. Line a broiler pan with foil. Beat the egg in a large bowl. Add the bread and turn it in the egg a couple of times. Add the carrots, scallions, pepper and garlic to the bowl, but don’t mix in.

2 Add the oregano and tomato purée, and stir to combine, breaking up the bread. Mix in the oats and ground beef, and use your hands to squeeze, knead and thoroughly bind all the ingredients together.

3 Divide the beef mixture into four and shape each portion into 4 inch (10 cm) burgers by first rolling into balls, then patting them flat. Place the burgers on the pan and brush with 2 teaspoons (10 ml) of oil. Grill for 7 minutes, or until sizzling and browned. Carefully turn using a large spatula, brush with the remaining oil and cook for another 7 minutes.

4 Split the buns and top with lettuce, a burger, some sliced tomato, arugula and a slice of onion.

OTHER IDEAS
+ Use pork or lamb instead of ground beef, although lamb has a higher fat content.
+ Try skinned venison sausages instead of ground beef for a richly flavored low-fat alternative.

beef and pepper burgers

roasted beef tenderloin in red wine sauce

How To Make roasted beef tenderloin in red wine sauce recipe - Cancel those dinner reservations! It’s easy to whip up this impressive dinner party meal, and you don’t have to be a chef to do it. The tenderloin almost cooks itself, and the vegetables that roast alongside it complement the beef perfectly.

SERVES: 10

PREPARATION: 20 MINUTES, PLUS 10 MINUTES STANDING, COOKING: 1 HOUR

Ingredients:
1 beef tenderloin roast, about 33/4 pounds (1.8 kg), fat trimmed
1 teaspoon (5 ml) salt
1 1/2 teaspoons (7 ml) coarsely ground black pepper
2 cups (500 ml) dry red wine
1/3 cup (80 ml) olive oil
3 cloves garlic, crushed
4 cups (1 kg) onions, chopped
6 sprigs fresh thyme
10 ounces (300 g) mushrooms, wiped clean, stalks trimmed
1 tablespoon (15 ml) sugar
2/3 pound (350 g) baby carrots
1 cup (250 g) red or yellow cherry tomatoes
1 pound (500 g) wide egg noodles

Method:
1 Preheat the oven to 450°F (230°C). Rub beef with the salt and pepper. Tuck the ends under and tie with kitchen string. Combine the wine with 11/2 cups (375 ml) water.

2 Heat 2 tablespoons (30 ml) of oil in a large heavy-bottom frying pan over medium–high heat. Add the beef, garlic and 1 cup (250 g) of the onions and sear the meat for 10 minutes, or until browned on all sides. Discard garlic and onions; transfer the meat to a roasting pan. Pour in half the wine mixture and add half the thyme sprigs. Place the pan in the oven.

3 Set aside 5 mushrooms and slice the remainder. Heat 1 tablespoon (15 ml) of oil in a frying pan over medium heat and sauté the sliced mushrooms, remaining onions and the sugar for 7 minutes, or until brown. Cook the carrots in a saucepan of boiling water for 5–7 minutes, or until just tender, then drain.

4 After the meat has roasted for 20 minutes, add the carrots and sautéed vegetables to the roasting pan. Pour in the remaining wine mixture. Continue to roast until cooked to your liking (about 25 minutes longer for medium). Transfer the meat to a cutting board, cover loosely with foil and let stand for 10 minutes. Add the tomatoes to the pan, cover and set aside.

5 Meanwhile, cook the noodles following the package instructions; drain. Heat the remaining oil in a frying pan over medium heat, add the reserved whole mushrooms and sauté until golden.

6 Arrange the noodles, tomatoes and vegetables on a platter. Slice the beef and add to the platter. Add the whole mushrooms and garnish with the remaining thyme sprigs. Pour the pan juices on top.

Each serving provides
552 calories, 42 g protein, 18 g fat (5 g saturated fat), 46 g carbohydrate (9 g sugars), 5 g fiber, 369 mg sodium

roasted beef tenderloin in red wine sauce

sunday special roast beef

How To Make sunday special roast beef recipe - Succulent roast beef, crispy roast potatoes, root vegetables and feather-light, oldfashioned Yorkshire puddings make one of the best-loved Sunday dinners.

SERVES: 8

PREPARATION: 20 MINUTES, COOKING: 2 1/4 HOURS

Ingredients:
3 pounds (1.5 kg) boned, rolled and tied lean sirloin of beef, trimmed of fat
freshly ground black pepper
4 teaspoons (20 ml) English mustard
3 pounds (1.5 kg) potatoes, such as russet or Yukon gold, peeled and cut into chunks
1 1/3 pounds (650 g) baby parsnips, halved lengthwise
1 1/3 pounds (650 g) carrots, halved lengthwise
3 tablespoons (45 ml) sunflower oil
13/4 cups (450 ml) homemade or low-sodium beef stock
steamed broccoli florets, to serve

Yorkshire puddings:
1/2 cup (75 g) all-purpose flour
1 egg, lightly beaten
1/3 cup (100 ml) low-fat milk
1 tablespoon (15 ml) sunflower oil

Method:
1 Preheat the oven to 350°F (180°C). Put the beef, fat side up, on a rack in a large roasting pan. Season with pepper, and spread with 3 teaspoons (15 ml) of the mustard. For rare, roast the beef for 1 hour 20 minutes; for medium, 1 hour 40 minutes; for well done, 2 hours. Baste occasionally with the juices in the pan.

2 Meanwhile, prepare the Yorkshire pudding batter. Put the flour in a bowl, make a well in the center and add the egg. Add a little of the milk and beat together, gradually working in the flour. Slowly beat in the remaining milk and 1/3 cup (75 ml) water until all the flour is incorporated and the batter is smooth. Set aside.

3 Cook the potatoes in a large saucepan of boiling water for 5 minutes, and drain. Boil the parsnips and carrots for 3 minutes, and drain.

4 One hour before the end of roasting time for the beef, coat the vegetables in 3 tablespoons (45 ml) of oil and place in a nonstick roasting pan in the oven. Turn the vegetables after 30 minutes. When cooked, remove the roast from the oven, place on a plate and cover loosely with foil. Remove vegetables and cover to keep warm.

5 Increase the heat to 425°F (220°C). Grease eight cups of a nonstick muffin pan with oil. Place the pan in the top of the oven to heat for 3 minutes, then pour in the batter and bake for 15 minutes, or until golden.

6 Meanwhile, to make the gravy, slowly pour the fat out of the roasting pan, leaving the caramelized bits behind. Place the pan on the stovetop over medium heat, add the stock and bring to a boil, stirring to loosen the brown bits; simmer until slightly reduced. Season with pepper and stir in the remaining mustard and any beef juices that have collected on the plate; skim off any fat. Place the meat on a platter and surround with the vegetables and Yorkshire puddings. Pour the gravy into a gravy boat and serve.

Each serving provides
579 calories, 49 g protein, 22 g fat (6 g saturated fat), 45 g carbohydrate (10 g sugars), 8 g fiber, 414 mg sodium

sunday special roast beef

pan-fried pork chops

How To Make pan-fried pork chops recipe - This classic pairing of pork served with braised red cabbage and apple is big on flavor as well as packed with vitamins and fiber. Replacing the boiled potato with a sweet potato lowers the GI of this meal.

SERVES: 2

PREPARATION: 15 MINUTES, COOKING: 15 MINUTES

Ingredients:
4 small new potatoes, about 1/2 pound (250 g), halved
2 teaspoons (10 ml) vegetable oil
2 pork cutlets, about 5 ounces (160 g) each
3 teaspoons (15 ml) olive oil spread
1 green apple, peeled, cored and thinly sliced
1 1/2 cups (115 g) finely shredded red cabbage
pinch of caraway seeds
1/2 teaspoon (2 ml) soft brown sugar
1/2 teaspoon (2 ml) red wine vinegar
pinch of salt and freshly ground black pepper
2 tablespoons (30 ml) chopped fresh parsley

Method:
1 Place the potatoes in a saucepan and cover with water. Cover and bring to a boil over medium–high heat, tilt the lid so the pan is partially covered and cook for 10 minutes, or until the potatoes are tender.

2 Meanwhile, heat the oil in a nonstick frying pan over medium heat. Add the pork and cook for 4 minutes on each side, or until browned and cooked through. Transfer to a warm plate and cover loosely with foil.

3 Melt half of the olive oil spread in the same frying pan. Add the apple and cook for 2 minutes, turning once, then add the cabbage and caraway seeds. Cook, stirring, for 5 minutes, or until the cabbage is soft. Stir in the sugar and vinegar, and season with salt and pepper.

4 Drain the potatoes and toss with the remaining olive oil spread and the parsley. Season with salt and pepper. Serve the pork with the potatoes and cabbage.

Each serving provides
401 calories, 37 g protein, 16 g fat (4 g saturated fat), 27 g carbohydrate (11 g sugars), 6 g fiber, 448 mg sodium

pan-fried pork chops

roast pork in beer with potato dumplings

How To Make roast pork in beer with potato dumplings recipe - Potato dumplings are a superb addition to roast pork, which is served in a savory beer sauce. Be sure to let the pork rest before carving to keep it tender and juicy.

SERVES: 4

PREPARATION: 30 MINUTES, COOKING: 2 HOURS, PLUS 15 MINUTES RESTING

Ingredients:
2 1/2 pounds (1.25 kg) pork shoulder with rind
pinch of salt and freshly ground black pepper
1 cup (250 ml) homemade or low-sodium beef stock
1 cup (250 ml) brown ale
1 tablespoon (15 ml) cornstarch
steamed brussels sprouts, to serve

Potato dumplings:
2 3/4 pounds (1.4 kg) starchy potatoes, such as russets, peeled
1/2 cup (125 ml) low-fat milk, hot
1 egg, lightly beaten
2 tablespoons (30 ml) dry breadcrumbs (optional)

Method:
1 Preheat the oven to 400°F (200°C). Pat the pork dry with paper towels. Cut a deep crosshatch pattern in the rind and rub salt and pepper into the scored cuts and on the underside. Lay the pork, rind side down, in a roasting pan and pour in the stock and ale. Roast for 25 minutes, then turn the roast over. Reduce the heat to 350°F (180°C) and cook for 11/2 hours, basting with the cooking juices.

2 Meanwhile, to make the potato dumplings, put 3/4 pound (400 g) of the potatoes in a saucepan of cold water. Bring to a boil, cover, reduce heat to low and simmer for 15–20 minutes, or until tender. Drain and cool. Grate the remaining (raw) potatoes into a bowl of water. Drain, place in a dish towel and squeeze out all the water; put into a large bowl. Grate the cooled cooked potatoes into the same bowl. Pour in the hot milk, and add the egg, stirring quickly. If the mixture is too moist, stir in the breadcrumbs. Using wet hands, shape the potato mixture into eight large dumplings.

3 Place the dumplings in a large saucepan of boiling water and gently shake the pan so they float freely. Return to a boil, and cook for 25–30 minutes, or until a skewer inserted comes out clean. Remove with a slotted spoon, drain and keep warm.

4 Remove the roast from the oven, transfer to a carving board, cover with foil and let rest for 10–15 minutes. Add 1 cup (250 ml) water to the juices in the pan, stirring to loosen any caramelized bits from the bottom. Strain the sauce into a saucepan and cook over high heat for 5 minutes. Combine the cornstarch with a little water, add it to the sauce and heat briefly to thicken. Season with pepper. Slice the pork roast and serve with the sauce, potato dumplings and brussels sprouts.

Each serving provides
686 calories, 64 g protein, 19 g fat (5 g saturated fat), 55 g carbohydrate (5 g sugars), 6 g fiber, 409 mg sodium

roast pork in beer with potato dumplings