March 5th, 2010
Total preparation and cooking time: 35 minutes
Makes 4 servings.
No need to take the family to a steakhouse. This recipe brings steakhouse quality and flavor right to your table.
ESPRESSO-BOURBON SAUCE
1⁄4 cup bourbon
1⁄4 cup maple syrup
1⁄4 cup reduced-sodium soy sauce
1 tablespoon fresh lemon juice
2 teaspoons instant espresso coffee powder
1⁄8 teaspoon pepper
4 beef tenderloin steaks, cut 1 inch thick (about 4 ounces each)
Salt and pepper, as desired
1. Combine Espresso-Bourbon Sauce ingredients, except pepper, in small saucepan; bring to a boil. Reduce heat to medium-low; simmer, uncovered, 12 to 15 minutes or until sauce is thickened and reduced by about half, stirring occasionally. Stir in pepper. Keep warm.
2. Place steaks on grid over medium, ash-covered coals. Grill, uncovered, 13 to 15 minutes for medium-rare to medium doneness, turning occasionally. Season with salt and pepper, as desired. Serve with sauce.
Nutrition information per serving
Calories: 250
Fat: 7 g
Saturated fat: 3 g
Monounsaturated fat: 3 g
Cholesterol: 67 mg
Sodium: 659 mg
Carbohydrate: 15 g
Fiber: 0.0 g
Protein: 26 g
Niacin: 7.5 mg
Vitamin B6: 0.5 mg
Vitamin B12: 1.4 mcg
Iron: 1.9 mg
Selenium: 30 mcg
Zinc: 5.4 mg
This recipe is an excellen source or protein, niacin, vitamin B6, vitamin B12, selenium, and zinc, and a good source of iron.
Tags: beef tenderloin steaks, bourbon sauce, sauce ingredients
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March 5th, 2010
Total preparation and cooking time: 1 hour
Makes 4 servings.
T-bone steaks rubbed with five-pepper seasoning are grilled and served with a spicy, peppery sauce for the ultimate peppercorn steak
experience.
FIVE-PEPPER SEASONING
3 tablespoons coarsely ground mixed peppercorns (black, white, green, and pink)
2 teaspoons kosher or table salt
1⁄8 teaspoon ground red pepper
SPICY PEPPERCORN STEAK SAUCE
2 teaspoons vegetable oil
1⁄4 cup chopped onion
1 teaspoon minced garlic
1 cup ketchup
1⁄2 cup ready-to-serve beef broth
1⁄3 cup raisins
3 tablespoons balsamic vinegar
1 tablespoon molasses
1 tablespoon soy sauce
Additional ready-to-serve beef broth (optional)
2 beef T-bone steaks, cut 3⁄4 inch thick (about 12 ounces each)
1. Combine Five-Pepper Seasoning ingredients in small bowl; mix well. Reserve 2 teaspoons for Spicy Peppercorn Steak Sauce. Set aside remaining mixture for seasoning beef steaks.
2. To prepare Spicy Peppercorn Steak Sauce, heat oil in small saucepan over medium heat until hot. Add onion and garlic; cook and stir 1 to 2 minutes or until tender but not browned. Stir in ketchup, broth, raisins, vinegar, molasses, soy sauce, and reserved
2 teaspoons Five-Pepper Seasoning; bring to a boil. Reduce heat; simmer gently 10 minutes to blend flavors, stirring occasionally. (Sauce will thicken slightly.)
3. Place sauce in blender or food processor container. Cover; pulse on and off for slightly chunky texture. (For a thinner sauce, additional broth may be added 1 tablespoon at a time; pulse on and off after each addition.) Return sauce to saucepan; keep warm until ready to serve.
4. Press remaining Five-Pepper Seasoning evenly onto beef steaks. Place steaks on grid over medium, ash-covered coals. Grill, uncovered, 10 to 12 minutes for medium-rare to medium doneness, turning occasionally.
5. Remove bones; carve steaks crosswise into slices. Serve with sauce.
Nutrition information per serving
Calories: 335
Fat: 11 g
Saturated fat: 3 g
Monounsaturated fat: 5 g
Cholesterol: 48 mg
Sodium: 1,984 mg
Carbohydrate: 35 g
Fiber: 3.1 g
Protein: 26 g
Niacin: 5.1 mg
Vitamin B6: 0.5 mg
Vitamin B12: 1.9 mcg
Iron: 4.5 mg
Selenium: 9.8 mcg
Zinc: 4.6 mg
This recipe is an excellent
source of protein, niacin,
vitamin B6, vitamin B12, iron,
and zinc, and a good source
of fiber and selenium.
Tags: beef broth, beef steaks, pepper seasoning, red pepper, t bone
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March 5th, 2010
Total preparation and cooking time: 35 minutes
Makes 6 servings.
A coulis is a thick sauce or puree. Used as a dipping sauce, this
Roasted Red Pepper Coulis enhances the savory flavor of grilled beef.
ROASTED RED PEPPER COULIS
1 tablespoon olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
2 jars (7 ounces each) roasted red peppers, rinsed, drained, finely
chopped
1⁄2 cup dry white wine
2 tablespoons tomato paste
3⁄4 teaspoon dried thyme leaves, crushed, or 2 teaspoons minced fresh
thyme
1 cup ready-to-serve beef broth
2 teaspoons cornstarch
11⁄2 pounds boneless beef top sirloin steak, cut 1 inch thick
2 teaspoons coarse-grind black pepper
3⁄4 teaspoon salt
3⁄4 teaspoon sweet paprika
1 clove garlic, minced
1. To prepare Roasted Red Pepper Coulis, heat oil in large nonstick skillet over medium heat until hot. Add onion and garlic; cook and stir 2 to 3 minutes or until onion is tender.
2. Add red peppers, wine, tomato paste, and thyme, stirring until blended. Combine broth and cornstarch in small bowl, mixing until smooth. Stir into pepper mixture; bring to a boil. Reduce heat to medium-low; simmer 10 to 12 minutes or until slightly thickened, stirring occasionally. Keep warm.
3. Meanwhile, cut beef steak into 11⁄4-inch pieces. Combine pepper, salt, paprika, and garlic in large bowl. Add beef; toss to coat. Thread beef pieces evenly onto six 12-inch metal skewers, leaving small space between pieces.
4. Place kabobs on grid over medium, ash-covered coals. Grill, uncovered, about 8 to 10 minutes for medium-rare to medium doneness, turning once. Serve with dipping sauce.
Nutrition information per serving
Calories: 220
Fat: 8 g
Saturated fat: 2 g
Monounsaturated fat: 4 g
Cholesterol: 50 mg
Sodium: 608 mg
Carbohydrate: 7 g
Fiber: 1.2 g
Protein: 28 g
Niacin: 7.6 mg
Vitamin B6: 0.6 mg
Vitamin B12: 1.4 mcg
Iron: 2.3 mg
Selenium: 31.7 mcg
Zinc: 4.9 mg
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium, and zinc, and a good source of iron.
Tags: pepper mixture, red pepper coulis, roasted red peppers
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March 5th, 2010
Ingredients for 6-8 Servings
2-3 lbs. of beef shank
hot chili bean paste
dark soy sauce
soy sauce
sesame oil
garlic
ginger
green onions
tomatoes
star anise
shao xing rice wine
sugar
salt
white pepper
dried flour noodles
Garnish
green onions
cilantro
bok choy, ching on tsai or spinach
(1) Try your best to separate the muscle fibers of the beef shank. Place in a pot of water and bring to boil to remove blood and impurities. Remove and set aside.
(2) Add oil to the pot and fry garlic and ginger to flavor the oil. Add the beef shank back into the pot and brown the meat. Then add hot chili bean paste, dark soy sauce, soy sauce, salt, white pepper, shao xing rice wine and sesame oil.
(3) Fill up the pot with water and add tomatoes, green onions and star anise. Bring to a boil and lower the heat to a simmer for 2 hours. After 2 hours, the meat will be tender – take it out and place it in the fridge. Cooling it will harden the meat and make it much easier for you to slice.
(4) Add salt/white pepper/sugar to your liking. When you’re ready to eat, cut up the beef shank into 1/4″ – 1/2″ cuts (5-6 per person is more than enough) and serve over noodles. Make sure the noodles are super al-dente. The taiwanese refer to the chewiness of the noodles as “Q” and it’s important in making a perfect bowl of NRM. Garnish with green onions, cilantro and whatever boiled vegetable. Chopped pickled mustard is also a nice garnish because it adds acidity to the beefy dish.
Tags: beef noodle soup, beef shank, niu rou
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February 7th, 2010
Total preparation and cooking time: 1 hour
Makes 6 to 8 servings.
Three kinds of onions make the distinctive sauce for this grilled roast.
CARAMELIZED THREE-ONION SAUCE
2 tablespoons olive oil
1 thinly sliced large red onion
1 thinly sliced large yellow onion
2 bunches green onions, green part only, thinly sliced
3⁄4 cup balsamic vinegar
1⁄4 cup packed brown sugar
Salt and pepper, as desired
1⁄4 cup Ancho Steak Seasoning (recipe follows)
1 beef tri-tip roast (1 1⁄2 to 2 pounds)
- To prepare Caramelized Three-Onion Sauce, heat oil in large non- stick skillet over medium heat until hot. Add red, yellow, and green onions; cook and stir 8 to 10 minutes or until onions are tender and beginning to brown. Reduce heat to low; cook 12 minutes or until onions are caramelized, stirring occasionally. Increase heat to medium-high. Stir in vinegar; cook 4 minutes or until reduced by half, stirring occasionally. Stir in sugar; season with salt and pep- per, as desired. Reduce heat to low; cook 5 minutes or until liquid evaporates and onion mixture thickens.
- Meanwhile, press Ancho Steak Seasoning evenly onto beef roast. Place roast on grid over medium, ash-covered coals. Grill, covered, 25 to 35 minutes for medium-rare to medium doneness, turning occasionally. Remove roast when instant-read thermometer inserted into center of thickest part of beef registers 140°F for medium-rare, 155°F for medium. Let stand 10 minutes. (Temperature will continue to rise about 5°F to reach 145°F for medium-rare, 160°F for medium.)
- Carve roast across the grain into thin slices. Serve with Caramelized Three-Onion Sauce.
ANCHO STEAK SEASONING
1⁄4 cup kosher salt or table salt
3 tablespoons ground ancho chili powder
2 tablespoons ground cumin
2 tablespoons dried granulated garlic
2 tablespoons coarse-grind black pepper
2 tablespoons sugar
1 tablespoon ground thyme
- Combine all ingredients in a small bowl; store in airtight container. Shake well before using.
Makes about 3⁄4cup.
Nutrition information per serving
Calories: 291
Fat: 12 g
Saturated fat: 3 g
Monounsaturated fat: 7 g
Cholesterol: 60 mg
Sodium: 1,330 mg
Carbohydrate: 23 g
Fiber: 2.0 g
Protein: 24 g
Niacin: 6.7 mg
Iron: 2.5 mg
Selenium: 27 mcg
Zinc: 4.4 mg
Special Tips
- To thinly slice onions, peel and trim root ends. Stand each onion on its root end; slice through the center, top to bottom. Lay flat and thinly slice each half to produce thin, semicircular julienne slices.
- Serve with a cooling pasta and vegetable salad to counteract the effects of the spicy Ancho rub.
Tags: ancho chili powder, beef roast, coals, kosher salt, steak seasoning recipe, tri tip roast
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February 7th, 2010
Total preparation and cooking time: 35 minutes
Makes 4 servings.
No need to take the family to a steakhouse. This recipe brings steakhouse quality and flavor right to your table.
ESPRESSO-BOURBON SAUCE
1⁄4 cup bourbon
1⁄4 cup maple syrup
1⁄4 cup reduced-sodium soy sauce
1 tablespoon fresh lemon juice
2 teaspoons instant espresso coffee powder
1⁄8 teaspoon pepper
4 beef tenderloin steaks, cut 1 inch thick (about 4 ounces each)
Salt and pepper, as desired
- Combine Espresso-Bourbon Sauce ingredients, except pepper, in small saucepan; bring to a boil. Reduce heat to medium-low; sim- mer, uncovered, 12 to 15 minutes or until sauce is thickened and reduced by about half, stirring occasionally. Stir in pepper. Keep warm.
- Place steaks on grid over medium, ash-covered coals. Grill, uncovered, 13 to 15 minutes for medium-rare to medium doneness, turning occasionally. Season with salt and pepper, as desired. Serve with sauce.
Nutrition information per serving
Calories: 250
Fat: 7 g
Saturated fat: 3 g
Monounsaturated fat: 3 g
Cholesterol: 67 mg
Sodium: 659 mg
Carbohydrate: 15 g
Fiber: 0.0 g
Protein: 26 g
Niacin: 7.5 mg
Iron: 1.9 mg
Selenium: 30 mcg
Zinc: 5.4 mg
Special Tips
- To broil, place steaks on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 13 to 16 minutes for medium-rare to medium doneness, turning once.
- Serve with steamed asparagus and multigrain rolls.
Tags: beef tenderloin steaks, bourbon sauce, coals
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February 7th, 2010
Total preparation and cooking time: 1 hour
Makes 4 servings.
T-bone steaks rubbed with five-pepper seasoning are grilled and served with a spicy, peppery sauce for the ultimate peppercorn steak experience.
FIVE-PEPPER SEASONING
3 tablespoons coarsely ground mixed peppercorns (black, white, green,
and pink)
2 teaspoons kosher or table salt
1⁄8 teaspoon ground red pepper
SPICY PEPPERCORN STEAK SAUCE
2 teaspoons vegetable oil
1⁄4 cup chopped onion
1 teaspoon minced garlic
1 cup ketchup
1⁄2 cup ready-to-serve beef broth
1⁄3 cup raisins
3 tablespoons balsamic vinegar
1 tablespoon molasses
1 tablespoon soy sauce
Additional ready-to-serve beef broth (optional)
2 beef T-bone steaks, cut 3⁄4inch thick (about 12 ounces each)
- Combine Five-Pepper Seasoning ingredients in small bowl; mix well. Reserve 2 teaspoons for Spicy Peppercorn Steak Sauce. Set aside remaining mixture for seasoning beef steaks.
- To prepare Spicy Peppercorn Steak Sauce, heat oil in small saucepan over medium heat until hot. Add onion and garlic; cook and stir 1 to 2 minutes or until tender but not browned. Stir in ketchup, broth, raisins, vinegar, molasses, soy sauce, and reserved 2 teaspoons Five-Pepper Seasoning; bring to a boil. Reduce heat; simmer gently 10 minutes to blend flavors, stirring occasionally. (Sauce will thicken slightly.)
- Place sauce in blender or food processor container. Cover; pulse on and off for slightly chunky texture. (For a thinner sauce, addi- tional broth may be added 1 tablespoon at a time; pulse on and off after each addition.) Return sauce to saucepan; keep warm until ready to serve.
- Press remaining Five-Pepper Seasoning evenly onto beef steaks. Place steaks on grid over medium, ash-covered coals. Grill, uncov- ered, 10 to 12 minutes for medium-rare to medium doneness, turning occasionally.
- Remove bones; carve steaks crosswise into slices. Serve with sauce.
Nutrition information per serving
Calories: 335
Fat: 11 g
Saturated fat: 3 g
Monounsaturated fat: 5 g
Cholesterol: 48 mg
Sodium: 1,984 mg
Carbohydrate: 35 g
Fiber: 3.1 g
Protein: 26 g
Niacin: 5.1 mg
Iron: 4.5 mg
Selenium: 9.8 mcg
Zinc: 4.6 mg
Special Tips
- Mixed peppercorns are sold in specialty food markets and some super- markets. If a four-peppercorn mix is not available, a three-peppercorn mix may be substituted. Or make your own mix by combining equal amounts of whole black, white, green, and pink peppercorns.
- To easily grind whole peppercorns, use a pepper mill or coffee grinder (used only for seasonings). They can also be crushed in a food-safe plastic bag. Place the peppercorns in the bag, squeeze out the air, and seal. Use the bottom of a custard cup, a rolling pin, or the bottom of a heavy pan to crush the peppercorns.
- Spicy Peppercorn Steak Sauce may be prepared ahead and frozen in an airtight container for up to 2 months. To reheat, heat from frozen in a saucepan over medium heat until hot, stirring occasionally.
- Serve this classic steak with simple sides such as steamed broccoli and roasted new potatoes.
Tags: beef broth, beef steaks, peppercorn steak sauce
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February 7th, 2010
Total preparation and cooking time: 35 minutes
Makes 6 servings.
A coulisis a thick sauce or puree. Used as a dipping sauce, this Roasted Red Pepper Coulis enhances the savory flavor of grilled beef.
ROASTED RED PEPPER COULIS
1 tablespoon olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
2 jars (7 ounces each) roasted red peppers, rinsed, drained, finely
chopped
1⁄2 cup dry white wine
2 tablespoons tomato paste
3⁄4 teaspoon dried thyme leaves, crushed, or 2 teaspoons minced fresh
thyme
1 cup ready-to-serve beef broth
2 teaspoons cornstarch
1 1⁄2 pounds boneless beef top sirloin steak, cut 1 inch thick
2 teaspoons coarse-grind black pepper
3⁄4 teaspoon salt
3⁄4 teaspoon sweet paprika
1 clove garlic, minced
- To prepare Roasted Red Pepper Coulis, heat oil in large nonstick skillet over medium heat until hot. Add onion and garlic; cook and stir 2 to 3 minutes or until onion is tender.
- Add red peppers, wine, tomato paste, and thyme, stirring until blended. Combine broth and cornstarch in small bowl, mixing until smooth. Stir into pepper mixture; bring to a boil. Reduce heat to medium-low; simmer 10 to 12 minutes or until slightly thickened, stirring occasionally. Keep warm.
- Meanwhile, cut beef steak into 11⁄4-inch pieces. Combine pepper, salt, paprika, and garlic in large bowl. Add beef; toss to coat. Thread beef pieces evenly onto six 12-inch metal skewers, leaving small space between pieces.
- Place kabobs on grid over medium, ash-covered coals. Grill, uncovered, about 8 to 10 minutes for medium-rare to medium doneness, turning once. Serve with dipping sauce.
Nutrition information per serving
Calories: 220
Fat: 8 g
Saturated fat: 2 g
Monounsaturated fat: 4 g
Cholesterol: 50 mg
Sodium: 608 mg
Carbohydrate: 7 g
Fiber: 1.2 g
Protein: 28 g
Niacin: 7.6 mg
Iron: 2.3 mg
Selenium: 31.7 mcg
Zinc: 4.9 mg
Special Tip
To broil, place kabobs on rack in broiler pan so surface of beef is 3 to 4 inches from heat. Broil about 9 to 11 minutes for medium-rare to medium doneness, turning once.
Tags: avor, grilled beef, red pepper coulis, roasted red pepper, sweet paprika, thick sauce, top sirloin steak
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February 7th, 2010
Total preparation and cooking time on high setting: 6 hours
Total preparation and cooking time on low setting: 10 hours
Makes 8 to 10 servings.
Love the great taste of a good BBQ beef sandwich but not all the work? Let your slow cooker do it for you while you spend your time on other fun activities.
1 boneless beef chuck shoulder pot roast (3 to 3 1⁄2pounds)
1 medium onion, cut into quarters
3 cloves garlic, peeled
3⁄4 cup water
1 teaspoon salt
1⁄2 teaspoon pepper
1 bottle (18 ounces) hickory-flavored barbecue sauce
8 to 10 onion rolls, split
- Cut beef pot roast into 4 even pieces. Place onion and garlic in 41⁄2- to 51⁄2-quart slow cooker; place beef on top. Add water, salt, and pepper. Cover and cook on HIGH 5 to 51⁄2hours, or on LOW 9 to 91⁄2 hours, or until beef is fork-tender. (No stirring is necessary during cooking.)
- Remove beef; cool slightly. Strain cooking liquid; skim fat. Shred beef with 2 forks.
- Place beef in 2-quart microwave-safe dish. Stir in barbecue sauce and 1⁄2cup cooking liquid. Cover and microwave on HIGH 6 to 8 minutes or until heated through, stirring once. Serve in rolls.
Nutrition information per serving
Calories: 405
Fat: 10 g
Saturated fat: 3 g
Monounsaturated fat: 4 g
Cholesterol: 64 mg
Sodium: 1,351 mg
Carbohydrate: 40 g
Fiber: 2.1 g
Protein: 36 g
Niacin: 6.5 mg
Iron: 4.5 mg
Selenium: 45.8 mcg
Zinc: 8.0 mg
Special Tip
For a Southwestern flair, serve with a side of roasted corn.
Tags: barbecue sauce, bbq beef sandwiches, beef chuck, fork tender, good bbq
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February 6th, 2010
Total preparation and cooking time: 30 minutes
Makes 4 servings.
Cool, crunchy coleslaw teams with the smoky flavor of chipotle beef to create a taste sensation you’ll never forget.
CRUNCHY COLESLAW
1 ⁄4 cup plain nonfat yogurt
1 tablespoon light mayonnaise
2 teaspoons cider vinegar
1⁄4 teaspoon hot pepper sauce
1⁄8 teaspoon salt
1 1⁄2 cups packaged coleslaw mix
1⁄2 red bell pepper, cut into 1⁄8-inch-thick strips
Black pepper, as desired
1 pound ground beef (95% lean)
1⁄4 cup chopped onion
3⁄4 cup ketchup
1⁄2 cup frozen corn
1⁄2 cup canned black beans, rinsed, drained
1⁄2 cup tomato sauce
1 to 2 teaspoons minced chipotle peppers in adobo sauce
1⁄2 teaspoon ground cumin
1⁄4 cup chopped fresh cilantro
1⁄4 teaspoon salt
1⁄4 teaspoon black pepper
4 whole wheat hamburger buns, split
- To prepare Crunchy Coleslaw, combine yogurt, mayonnaise, vinegar, pepper sauce, and salt in small bowl. Add coleslaw mix and bell pepper; toss to coat. Season with black pepper, as desired. Refrigerate, covered, until ready to serve.
- Brown ground beef with onion in large nonstick skillet over medium heat 8 to 10 minutes or until beef is no longer pink, breaking beef up into 3⁄4-inch crumbles. Pour off drippings. Stir in ketchup, corn, beans, tomato sauce, chipotle peppers, and cumin; bring to a boil. Reduce heat; simmer 5 minutes, stirring often. Stir in cilantro, salt, and black pepper.
- Place beef mixture on bottom half of each bun; top with coleslaw. Close sandwiches.
Nutrition information per serving
Calories: 406
Fat: 10 g
Saturated fat: 4 g
Monounsaturated fat: 3 g
Cholesterol: 77 mg
Sodium: 1,344 mg
Carbohydrate: 50 g
Fiber: 6.9 g
Protein: 33 g
Niacin: 9.4 mg
Iron: 5.3 mg
Selenium: 39.8 mcg
Zinc: 7.3 mg
This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium, and zinc.
COOK’S TIP
- Thinly sliced green cabbage may be substituted for the packaged coleslaw mix.
- This recipe works well with all varieties of lean ground beef.
The iron and zinc in lean beef can help build better brains. Among school-age children, getting enough iron and zinc may boost thinking skills and school performance.
Tags: chopped onion, cup tomato sauce, hamburger buns, hot pepper sauce
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