Category Archives: Main Dish

Beef, Main Dish, Make Ahead

Meatballs

October 6, 2011 Sharon Leave a comment

2 pounds ground sirloin burger

3 slices bread, crumbled

1 egg

2 tablespoons milk

1 clove garlic, minced

1/4 teaspoon oregano

1 tablespoon ketchup

Salt and pepper

Mix together in large bowl. Spread out on a flat baking dish lined with wax paper. Cut into squares, use hands to shape each of these into a ball. Cover with plastic wrap and freeze. When frozen, place in Ziploc bags.

12 Servings

Beef, Main Dish

Marinated Steak

October 6, 2011 Sharon Leave a comment

1 to 1 1/2 pounds flank steak, 1 inch thick, all visible fat removed

Marinade:

1/2 cup dry red wine, nonalcoholic red wine, or low-sodium beef broth

3 tablespoons minced fresh parsley

3 tablespoons tarragon vinegar or wine vinegar

1 teaspoon vegetable oil

1 tablespoon chopped fresh oregano or 1 teaspoon dried, crumbled

1 tablespoon chopped fresh tarragon or 1 teaspoon dried, crumbled

3 cloves garlic, crushed, or 1 1/2 teaspoons bottled minced garlic

1 bay leaf

1/2 teaspoon freshly ground pepper

Vegetable oil spray

Freshly ground pepper to taste

Place steak in an airtight plastic bag or in a baking dish. In a small nonmetallic bowl, combine marinade ingredients. Pour over steak and turn to coat. Cover and refrigerate for at least 8 hours, turning occasionally. Preheat broiler. Spray broiler pan with vegetable oil spray. Set aside. Remove steak from marinade, pat dry, and sprinkle with pepper. Place meat on prepared broiler pan. Broil 4 to 6 inches from heat until desired doneness, 4 to 7 minutes on each side for medium-well done, or 3 to 5 minutes on each side for medium-rare. Slice diagonally across the grain into thin slices. Cook s Tip on Beef Cuts: Steak on a cholesterol-lowering diet? Sure. Just select the cut of meat carefully and trim all visible fat. Besides flank steak, wise beef choices include tenderloin, sirloin, and round steak.

Main Dish, Pasta, Vegetarian

Meatless Stroganoff

October 1, 2011 Sharon Leave a comment

1 (10 oz) pkg No Yolks cholesterol free noodles
4 Veggie Burgers (The ones that look like real hamburgers)
1 Tbs. margarine or butter
2 cups mushrooms, sliced
1 onion, thinly sliced
1 clove garlic, minced
1 1/2 cup skim milk
2 Tbs. flour
1 Tbs lemon juice
1 Tbs ketchup
1/4 tsp salt
1/4 tsp dried dill weed
1/2 cup light sour cream

Cook noodles to desired doneness as directed on package. Drain, keep warm.
Meanwhile, spray large nonstick skillet with cooking spray. Cook burgers as directed on package. Remove from skillet. Cut into 3/4 inch pieces; set aside.

In the same skillet, melt the margarine or butter. Add mushrooms, onion and garlic; cook and stir over medium-high heat for 4-6 minutes or until mushrooms and onions are crisp tender. Remove from heat.

In small bowl with wire whisk, combine 1/4 cup of the milk, flour, lemon juice, ketchup, salt and dill; blend well. Stir in remaining milk. Stir into mushroom mixture in skillet; cook over medium heat until mixture boils and thickens, stirring constantly. Boil and stir 1 minute. Reduce heat to low; stir in burger pieces and sour cream. Cook until thoroughly heated. DO NOT BOIL! (it will curdle) Serve over hot cooked noodles.

Main Dish, Pork

Marinated Pork Loin

September 25, 2011 Sharon Leave a comment

1 tablespoon sesame oil

1 small onion, grated

2 teaspoons grated fresh ginger root or 3/4 teaspoon dry ginger

1 teaspoon grated fresh lemon peel

2 cloves garlic, crushed

1/4 cup light soy sauce

1 pound whole pork tenderloin

1/4 cup dry white wine

1/4 cup honey

1 tablespoon firmly packed dark brown sugar

In a small bowl, combine oil, onion, ginger, lemon peel, garlic and soy sauce. Stir to mix well. Set aside. Place pork loin in a glass bowl. Pour soy mixture over pork and turn to coat evenly. Cover and place in refrigerator to marinate overnight. Remove pork from marinade; drain well.

Preheat oven to 375ºF. In a small bowl, combine wine, honey and brown sugar. Stir to mix well. Pour over pork, coating all sides of roast. Place in a shallow, nonstick pan and cook 25 to 30 minutes, or until internal temperature reaches 155 F to 160ºF. Remove from oven and let rest 5 minutes. Slice and serve. Serve with steamed rice and snow peas.

Microwave Method for Cooking Pork Tenderloin: Season pork with salt-free garlic seasoning. Shield each end of the tenderloin with 1 inch of lightweight foil to prevent burning. Place on microwave-safe baking dish. Microwave for 3 minutes at high. Reduce power to 50 percent and microwave 5 more minutes. Remove foil shields, turn tenderloin over and cook 7 or 8 minutes longer or until meat thermometer reads 165 F. Remove and let sit covered until thermometer reads 170 F.

4 Servings

Main Dish, Seafood

Mahi Mahi with Asparagus and Cashews

September 25, 2011 Sharon Leave a comment

1 Tbsp. vegetable oil

2/3 cup vertically sliced onion

1 1/2 Tbsp. minced peeled fresh ginger

1 Tbsp. grated orange rind8 garlic cloves, minced

4 (6-oz.) mahi mahi fillets

1 Tbsp. grated lemon rind

1 Tbsp. fresh lemon juice

1 Tbsp. low-sodium soy sauce

1 tsp. sherry vinegar or white wine vinegar

1 tsp. honey

1/2 tsp. dark sesame oil

1/4 tsp. salt

4 cups (about 1 1/4 pounds) asparagus, 1″ slices

1/4 cup coarsely chopped dry-roasted cashews

2 Tbsp. chopped fresh cilantro

2 cups hot cooked brown rice

Orange rind strips (optional)

NOTE: You can substitute any firm-fleshed, non-oily fillets such as monkfish, tilapia, cod or grouper.

Heat vegetable oil in a large nonstick skillet over medium-high heat. Add onion; sauté 1 minute. Add ginger, orange rind, and garlic; sauté 1 minute. Add fish; cook 3 minutes on each side or until lightly browned, stirring onion mixture in pan constantly to prevent burning. Sprinkle fish with lemon rind and juice.2. Combine soy sauce, vinegar, honey, sesame oil and salt in a medium bowl; add asparagus and cashews, tossing well to coat. Add asparagus mixture to pan; cook 4 minutes or until fish flakes easily when tested with a fork. Sprinkle with cilantro; serve over rice. Garnish with orange rind strips, if desired.

4 Servings