Recipes: Planned-Overs (day 1)

the recipes

december 97

Planned-Overs (day 1)

Broiled Asian Steak

(makes 4 servings with planned-overs)

Marinade:
1	garlic clove, minced
1	tablespoon (15 ml) canola oil
1	tablespoon (15 ml) fresh lemon juice
1	teaspoon (5 ml) Worcestershire sauce
1	teaspoon (5 ml) soy sauce
1	teaspoon (5 ml) wasabi paste (Japanese horseradish) or 2 teaspoons (10 ml) prepared horseradish
1/4	teaspoon (1.25 ml) fresh ground pepper
	few drops liquid hot pepper sauce

2	pounds (960 g) top round steak, cut 1-inch (2.5 cm) thick and trimmed of all fat

1.	In a shallow glass dish, combine marinade ingredients, mixing well. Using a sharp knife, score the steak in a diamond pattern, cutting about 1/8-inch (0.5 cm) deep. Place steak in dish; turn to coat both sides with marinade. Let stand for 30 minutes, turning steak several times.
2.	Preheat broiler or light the grill. Drain off marinade into a small pan. Set aside. Broil or grill, 4 inches (10 cm) from source of heat, to desired doneness, turning once. Cut to test (it will take 8 to 10 minutes for medium-rare).
3.	Bring reserved marinade to a boil over high heat. To serve, cut steak across the grain into thin, slanted slices. Arrange half of the steak slices on a heated serving platter and nap with hot marinade. Wrap remaining steak slices in aluminum foil; refrigerate to use in day 2.

Per serving:	204 calories (35% calories from fat), 31 g protein, 8 g total fat (2.2 g saturated fat), 1 g carbohydrate, 0 dietary fiber, 77 mg cholesterol, 131 mg sodium
Exchanges:	4 lean meat

Garlic Mashed Potatoes

(makes 4 servings)

4	medium red potatoes, about 1 pound (480 g), scrubbed and quartered
3	garlic cloves, peeled and cut in half
about 1/3	cup (80 ml) fat-free low-sodium canned chicken broth, heated
	salt (optional) and freshly ground pepper
1	tablespoon (15 ml) chopped fresh cilantro or flat-leaf parsley

1.	Cook potatoes and garlic in a pot of boiling water under tender when pierced with a fork, about 15 minutes. Drain and mash with a potato masher. Add the hot chicken broth and continue to mash, whipping the potatoes until smooth. Season with salt (if using) and pepper. Stir in cilantro.
2.	Transfer potatoes to a heated serving bowl; serve immediately.

Per serving:	94 calories (1% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 21 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 11 mg sodium
Exchanges:	1 1/2 carbohydrate (1 1/2 bread/starch)

Green Bean Sauté

(makes 4 servings with planned-overs)

1	pound (600 g) fresh green beans, stem ends removed and cut into 2-inch (5 cm) lengths
1	garlic clove, minced
1	small onion, 2 ounces (60 g), minced
1/3	cup (80 ml) dry white wine or water
1	tablespoons (15 ml) fresh lemon juice
2	medium plum tomatoes, 6 ounces (180 g) total, seeded, and cut into julienne strips
4	fresh or canned water chestnuts, peeled and sliced
	salt (optional) and freshly ground pepper

1.	Blanch green beans in boiling water for 3 minutes. Drain and refresh under running cold water. Drain again. Place 1 cup cooked green beans in a plastic container; refrigerate for day 2. Set aside remaining beans.
2.	In a large nonstick skillet, combine garlic, onion, wine, lemon juice, and tomatoes. Cook over medium heat for 10 minutes. Add green beans and water chestnuts. Toss and cook until beans are heated through, about 3 minutes. Season with salt and pepper to taste.
3.	Transfer bean mixture to a serving bowl. Serve at once.

Per serving:	66 calories (3% calories from fat), 3 g protein, trace total fat (0.1 g saturated fat), 12 g carbohydrate, 4 g dietary fiber, 0 cholesterol, 12 mg sodium
Exchanges:	2 vegetable

Baked Pears with Granola Crunch

(makes 4 servings)

2	large Bosc Pears
1/4	cup (24 g) low-fat granola
1	teaspoon (4 g) reduced-fat margarine, melted
1	teaspoon (4 g) light brown sugar
1/2	cup (120 ml) dry white wine or apple juice
1/4	cup (60 ml) crème fraîche (see November, 1997, Broiled Bananas with Crème Fraîche) or plain low-fat yogurt

1.	Preheat oven to 350°F (180°C). Cut pears in half lengthwise; remove core and stem.
2.	In a small bowl, combine granola, margarine, and brown sugar. Press 1 tablespoon (9 g) of the mixture into the center of each pear, mounding on the top. Set pears in a shall, shallow baking dish. Pour wine into the dish. Bake until pears are tender when pierced with the tip of a knife, about 30 minutes.
3.	To serve, transfer pears to individual dessert dishes. Top with a dollop of crème fraîche. Serve at once.

Per serving:	102 calories (12% calories from fat), 2 g protein, 2 g total fat (0.2 g saturated fat), 18 g carbohydrate, 2 g dietary fiber, 1 mg cholesterol, 30 mg sodium
Exchanges:	1 fruit, 1 1/2 fat

(on to day 2)

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