Restaurant-style Steak

This recipe states it debunks the theory that restaurant-style steaks are grilled.  Instead, to achieve that seared juicy perfection, a combination of skillet cooking followed by finishing in the oven is the secret.  Ok, I'm game to see if this claim is true.  [Spoiler alert - Claim is right on!]

Serves 2
Preparation Time: 10 minutes
Cooking Time: 15 minutes

2 8-oz filet mignons
4 tsp kosher salt
4 tsp freshly ground pepper
1 stick butter [used 2 tsp Benecol]
1 Tblspn olive oil
2 cloves garlic
1 Tblspn parsley, chopped
1 Tblspn thyme, chopped
1 tsp freshly grated lemon zest

1.  Take 1/2 stick of butter, softened and mix well with the peeled, chopped garlic, the chopped herbs, and the lemon zest.  Form into a log and refrigerate.  Generously season the filets with salt and pepper, approximately 1 teaspoon of seasoning per side.

2.  Heat the remainder of the butter (1/2 stick) and the olive oil in a cast iron skillet to a screaming hot temperature.  Preheat oven to 400ºF.  Sear the filets in a screaming hot pan for about 2-3 minutes per side, or until a nice brown crust has formed.  While the steak is searing, continue to spoon the residual butter in the pan on top of the meat while it's cooking.

3.  Once both sides are seared, place in the center of the oven for about 6-8 minutes, depending upon how thick your steak is.  In the last minute or cooking, take the log of compound butter and slice a thick piece to place on top.

4.  Your steak will be ready when it is approximately 135º in the center, or when you push lightly on the top center of the steak and it gently and slowly bounces back.  (Note, this is medium rare so adjust cooking time accordingly.)

After running a Nutritional analysis, here are the Nutrition Facts:
Calories - 373                                Sodium - 2577mg
   Calories from Fat - 221               Total Carbs - 4.9g   w/net Carbs - 3.1g
Total Fat - 24.5g                                 Dietary Fiber - 1.8g
   Saturated Fat - 6.9g                      Protein - 32.7g
   Trans Fat - 0g                               Cholesterol - 75mg

Source: Pinterest http://whitsamusebouche.com/2011/12/08/restaurant-style/

Review/Suggestions:

• Alright, the very first thing I changed was the "1 stick of butter."  I probably mixed up 2 teaspoons of Benecol with the garlic and herbs and only used to garnish the steak when serving.
• Second, I decreased the amount of kosher salt used.  Yes, you read the Nutrition Facts correctly on the sodium.  A little kosher salt goes a long way.  So if you can get by seasoning both steaks with only 1 teaspoon then all the better.
• I did add approximately 1 tablespoon unsalted butter to the oil.  And yes, be prepared for the steaks to definitely splatter grease.  This is where the splatter screen really comes in handy.
• Now, for the oven part - let's just say that I've never set off the smoke detector so many times for one meal!  You guessed it - after dinner I was cleaning the oven grates while the oven ran through the "self-cleaning mode."  Now, you might think that after all that I'd swear off this recipe.  To the contrary, the steaks were tender, moist and yes restaurant-style.  So, my thinking is next time before I place the cast iron skillet with the steaks in the oven, I'll pour out a majority of the oil/butter combination and loosely cover it with foil.
• Believe me, this recipe really is worth trying once.  I leave it up to you to decide if it's worth the clean-up.  [My vote is a resounding "yes!"]

Carrot-Ginger Rice

For tonight's dinner decided to pair this with the Orange-Soy Salmon - the verdict: "a keeper" so made the blog!

Serves - 6
Preparation Time: 10 minutes
Cooking Time: 35 minutes

1 cup of basmati rice
2 cups chicken broth
2 tsp olive oil
1/2 sweet yellow onion, diced
2 carrots, peeled & grated
1 tsp fresh ginger, peeled & minced
1 clove of garlic, minced
Sea salt and freshly cracked pepper, to taste
Dash of cayenne pepper (or more if desired) [I omitted]
1/4 cup fresh cilantro, chopped

1.  Combine the rice and chicken broth together in a medium saucepan.  Bring to a boil over high heat then reduce heat to low, cover with a lid, and steam for 20 minutes.  Remove from the heat and let sit for 5 minutes before fluffing with a fork.

2.  While the rice is cooking, heat the olive oil in a skillet over medium heat.  Add the onion and cook for 5 minutes, stirring often, until tender.  Add the carrot, ginger, and garlic to the onions and cook, stirring constantly for 1-2 minutes.  Add the rice to the mixture along with the cilantro, sea salt, freshly cracked pepper, and dash of cayenne pepper.  Stir gently so all ingredients are well combined.  Serve immediately.

After running a Nutrition analysis, here are the Nutrition Facts:
Calories - 153                           Sodium - 271mg
   Calories from Fat - 20            Total Carbs - 28.2g   w/net Carbs - 27g
Total Fat - 2.2g                              Dietary Fiber - 1.2g
   Trans Fat - 0g                             Sugar - 1.7g
Cholesterol - 0mg                       Protein - 4.2g

Source: Pinterest http://www.fortheloveofcooking.net/2011/01/carrot-ginger-rice.html


Review/Suggestions:

• Even though the directions state to start cooking the other items while the rice is cooking, wait until the rice is almost done.  Otherwise, everything else will be ready but the rice.
• Next time I will use a wooden fork to stir this so the rice will stay nice and fluffy.
• Hhmmm, so what can I pair this with again this week??!!!

Quick & Easy: Queso Chicken Pasta

Talk about an easy dish to prepare and definitely can be considered a "comfort food" as well!

Serves - 4 to 6
Preparation Time: 20 minutes
Cooking Time: 20 to 30 minutes

8 oz penne pasta [used Dreamfields w/net carbs of 5g]
2 tsp vegetable oil
1 cup diced onion
2 cloves garlic, minced
1 jalapeno, minced
1/2 tsp cumin
1/4 tsp coriander
1 Tblspn flour
1-1/3 cup milk, 2% or higher [used skim milk]
1 tsp salt
3 Tblsp cream cheese [used reduced fat]
6 oz colby-jack cheese, divided [used Mexican style]
1/2 cup drained Ro*Tel tomatoes [used Hunt's fire-roasted]
2 cups cooked shredded chicken

1.  Heat oven to 350ºF and spray a medium casserole dish with non-stick spray.

2.  Cook the pasta according to the package directions, but reduce the cooking time by two minutes.

3.  In a medium pot heat the oil over medium heat.  Once it begins to shimmer add the onion, garlic and pepper.  Cook until they begin to soften, about three minutes.  Add the cumin, coriander and salt and cook for an additional two minutes, or until the spices become fragrant.

4.  Add the flour and cook for three minutes, stirring constantly, until all the flour is moist.  Gradually whisk in the milk and stir until smooth.  Bring the mixture to a simmer and allow to thicken.

5.  Turn off the heat and add the cream cheese and 4 oz of the shredded cheese and whisk until melted.  Stir in the Ro*Tel tomatoes.

6.  Pour the pasta into the prepared casserole dish, stir in the shredded chicken and sauce.  Top with the remaining shredded cheese.

7.  Bake 20 to 30 minutes, or until pasta is bubbly and the cheese has melted.  Let stand 5 minutes before serving.

From the Nutritional analysis I ran, the Nutrition Facts are as follows:
Calories - 363                           Sodium - 692mg
   Calories from Fat - 138          Total Carbs - 20g  w/net Carbs - 14.7g
Total Fat - 14.8g                            Dietary Fiber - 5.3g
   Saturated Fat - 7.4g                     Sugar - 3g
   Trans Fat - 0g                         Protein - 27.2g
Cholesterol - 91mg

Source: Pinterest - http://www.evilshenanigans.com/2010/06/queso-chicken-pasta/

Review/Suggestions:

• Yes, you guessed it, I didn't have enough penne so used rotini.
• By using the low-fat milk and reduced-fat cream cheese, this dish went from a rating of "high in saturated fats" to low.
• I used a large, deep nonstick skillet and mixed the pasta and chicken in with the sauce before pouring into the casserole dish.
• Because I was concerned this dish would be too spicy with the whole really large jalapeno I bought, I only used approximately a third of it - definitely could have used the entire jalapeno.  Of course, should I make this dish during the summer when the peppers are hotter, it may only need a half.  So guess I'll have to experiment and make this again - what a sacrifice, but oh so willing to do it!
• My friend nor I could really taste the spices - so may increase the amount as well next time.  Don't get me wrong, this dish is still really creamy and good.

Pork Chops with Pear & Ginger Sauce

Oh My Goodness!!!  At the first bite, I knew this was going to be a regular!  It's also one of those times that I would have never thought to bring the assortment of ingredients together.

Serves - 4  /  Serving Size - 1 chop & sauce
Preparation Time: 15 minutes
Cooking Time: 30 minutes

4 4-oz boneless pork chops, 1/2" thick, trimmed
Salt & freshly ground pepper, to taste
2 tsp canola oil
3 Tblspn cider vinegar
2 Tblspn sugar [used 1 Tblspn Splenda Blend]
2/3 cup dry white wine
1 cup reduced-sodium chicken broth
1 firm, ripe pear, such as Bosc or Anjou, peeled, cored, cut lengthwise into eights
1 1-1/2" long piece fresh ginger, peeled & cut into thick julienne strips (1/4 cup)
6 scallions, trimmed and sliced into 1/2 inch lengths
2 tsp cornstarch mixed with 2 tsp water

1.  Season pork with salt and pepper.  Heat oil in a large nonstick skillet over medium-high heat.  Add pork and cook until browned and just cooked through, 2 to 3 minutes per side.  Transfer to a plate and cover to keep warm.  Pour off fat from the pan.

2.  Add vinegar and sugar to the pan; stir to dissolve the sugar.  Cook over medium-high heat until the syrup turns dark amber, 10 to 20 seconds.  Pour in wine (stand back, as the caramel may sputter) and bring to a simmer, stirring.  Add scallions and cook until the pears are tender, about 2 minutes more.  Add the cornstarch mixture and cook, stirring, until lightly thickened.  Reduce heat to low and return the pork and any accumulated juices to the pan; turn to coat with the sauce.  Serve immediately.

Exchanges/Carbohydrate: 1/2 fruit  /  1/2 other carb  /  3 lean meat  /  1 fat
                                                1 Carb serving

Calories - 237                           Sodium - 286mg
Total Fat - 5g                            Total Carbs - 13g  w/net carbs - 11g
   Saturated Fat - 1g                       Dietary Fiber - 2g
   Monounsat Fat - 2g                Protein - 23g
Cholesterol - 52mg

Source:  EatingWell - http://www.eatingwell.com/recipes/pork_chops_with_pear_ginger_sauce.html

Review/Suggestions:

• If you only need to prepare two pork chops, then you can decrease the cooking time to 20 minutes.
• My vinegar and sugar did not result in a dark amber color.  It was more a light color, but once the juices from the pork were added, it turned a nice rich color.  Really though big whoop.  You just can't go wrong with this one! 

Parmesan Chicken with Garlic and Herbs

Found this recipe on Pinterest - looked good so had to taste test it.  Another keeper!

Serves - 4  /  Serving Size - 1 chicken breast
Preparation Time: 10 minutes
Marinate: all day
Cooking Time: 30-40 minutes

4 boneless, skinless chicken breasts
2 tsp crushed garlic (garlic puree from a jar works well)
1/4 cup extra virgin olive oil
1/2 tsp poultry seasoning
1/4 cup whole wheat Panko bread crumbs
1/4 cup finely grated Parmesan cheese

1.  Combine crushed garlic, olive oil and poultry seasoning in a small pan and heat 1 minutes, until just warm.

2.  Trim all visible fat and membranes from chicken breasts, then make small crosswise slits about 1/2 inch apart down the length of teach chicken breast, being careful not to cut too far into the chicken.  (This helps the garlic and herb flavor penetrate the chicken more.)  Put chicken into a zip lock bag, pour heated oil over and marinate all day in refrigerator.

3.  When ready to cook, take chicken out of fridge and let it come to room temperature for a few minutes while you preheat the oven to 425ºF.

4.  Mix the bread crumbs and parmesan (if you want the mixture finer, you can place in a food processor and pulse a few times.)  Place mixture in a flat dish and dip each chicken breast into it, pressing on as much of the coating as you can.

5.  Place each chicken piece in a casserole dish sprayed with nonstick spray or olive oil.  Bake until chicken is firm and cooked through, approximately 30 to 40 minutes.  Then put under the broiler to brown more if desired.  Actual cooking time will depend on the thickness of your chicken breasts.

From the Nutritional Analysis I ran, here are the Nutrition Facts:
Calories - 361                          Sodium - 243mg
   Calories from Fat - 186         Total Carbs - 5.7g
Total Fat - 20.7g                          Sugar - 0.5g
   Saturated Fat - 4.9g                Protein - 36.2g
Cholesterol - 106mg

Source: Pinterest http://www.kalynskitchen.com/2005/11/parmesan-chicken.html

Review/Suggestions:

• I had just purchased Panko bread crumbs, but not whole wheat variety.  Oh well.
• I really think you could get by with just marinating for 4-5 hours, but entirely up to you.
• The person who tried this recipe felt that 30 minutes was too long to bake the chicken breasts.  After 25 minutes (which was recommended) these weren't quite done.  Definitely took 30 minutes.
• The Panko bread crumbs are crunchier, but they were still soft on the bottom.  Next time I would turn the breasts so the bread crumbs on both sides are crunchy.
• Ok, just took a look at the site where I found this recipe and realize a couple of things I didn't do: First - go ahead and make the bread crumb mixture finer.  I thought it looked good as it was.  Second - use a baking sheet instead of a casserole dish (so why does it say place in a casserole dish?)  Ugh!  No wonder my bread crumbs didn't come out nice and crunchy!  Ok now I know for next time.

Quick & Easy: Wholesome Cornbread

Oh, Yeah!!!  I'm a believer after having made this delicious cornbread tonight!

Servings - 9
Preparation Time: 10 to 15 minutes
Cooking Time: 25 to 30 minutes

1-1/4 cups yellow cornmeal
3/4 cup whole-wheat flour
3 Tblspn sugar [used Splenda blend]
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 large egg, lightly beaten
1-1/4 cups buttermilk
2 Tblspn canola oil

1.  Preheat oven 350ºF.  Coat an 8-inch square baking pan with cooking spray.

2.  Whisk cornmeal, flour, sugar, baking powder, baking soda and salt in a large bowl.  Whisk egg, buttermilk and oil in a separate bowl.  Add to the dry ingredients and stir until just combined.  Scrape the batter into the prepared pan, spreading evenly.

3.  Bake the cornbread until the top springs back when touched lightly, 25 to 30 minutes.  Let cool in the pan on a wire rack for at least 5 minutes.  Serve warm or at room temperature.

Exchanges/Carbohydrates:  1 starch  /  1/2 vegetable  /  1 lean meat  /  1/2 medium-fat meat  /  2-1/2 fat
1-1/2 carb serving
Calories - 164                        Sodium - 287mg
Total Fat - 5g                         Total Carbs - 27g   w/net Carbs - 24g
   Saturated Fat - 1g                    Dietary Fiber - 3g
   Monounsat Fat - 2g             Protein - 5g
Cholesterol - 22mg

Source: http://www.eatingwell.com/recipes/wholesome_cornbread.html

Review/Suggestions:

• After reading the one review that comes up on the same page with the recipe, I also went with white whole-wheat flour.
• Because I used the Splenda blend, I only used 2 Tablespoons.
• I was happy to find a recipe that was fairly low in carbs for the serving size!
• Definitely making this my "tried and true" recipe

Chili

With the change in weather, it just felt like a day for chili.  So as I keep experimenting with different recipes, this one is the best to date.

Serves - 6 to 7
Preparation Time: 10
Cooking Time: 30-45 minutes

1 pound ground beef [used the 80/20 ground beef]
1 large onion, chopped
2 cloves garlic, minced
2 cans (16 oz) Bush's Chili Beans, undrained [used the chili beans in mild sauce]
2 cups water
1 tsp chili powder (or to taste)
1/2 cup ketchup [used 1 can tomato paste]
1/2 tsp cayenne pepper or hot pepper sauce

1.  In a large non-stick skillet, cook beef until lightly browned.  Drain meat on paper towels to remove excess grease.  In the same skillet, add the onion and garlic and cook until soft.  Add the meat to the onion and garlic and cook for another 2-3 minutes.

2.  In a large pot, add the meat and the rest of the ingredients.  Mix well, simmer for 30 to 45 minutes.  Add salt and pepper to taste.

From the Nutrition Analysis I ran, here are the Nutrition Facts:
Calories - 221                           Sodium - 579mg
   Calories from Fat - 70            Total Carbs - 14.6g   w/net Carbs - 11.2g
Total Fat - 7.7g                             Dietary Fiber - 3.4g
   Saturated Fat - 3.1g                   Sugar - 5.6g
Cholesterol - 69mg                    Protein - 24g

Source:  Recipe on the label of the Bush's Chili Beans

Review/Suggestions:

• Because of different levels of spicy/heat tolerance, I went with the mild sauce chili beans.  Bush's also has chili beans in medium and hot sauce.
• Even with the mild sauce, I could tell it was going to be too spicy for everyone.  So I added 1 can of tomato paste which really took the spice level down - so much so that I did use the 1 teaspoon of chili powder and cayenne pepper.
• Sorry, but I didn't grow up with celery in my chili (which the original recipe called for) so needless to say, I omitted it.
• Even though the directions say you only need to let it simmer for 30 to 45 minutes, most cooks agree that the longer you let it simmer, the better the flavor.  I left mine on low simmer for at least 2 hours.
• Now as for nutrition, the net carbs isn't bad at all.  But, and yes there's always a flip side, the cholesterol and sodium are high.  Again using the leanest ground beef will help decrease this.  Even better, use textured vegetable protein.  You can find this at Whole Foods and I've even seen it at Kroger.  I haven't checked Giant Eagle or Meijer, but I'm thinking they would carry it was well.  Believe me, unless you knew ahead of time that it was used in place of ground beef, you would not taste any difference.
• Now I did see a different brand of chili beans with lower sodium, which I'll probably consider using next time.