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Jewish World Review
Jan. 10, 2007
/2o Teves, 5767
Asian glazed steak and amazingly delicious potatoes
By Linda Gassenheimer
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http://www.JewishWorldReview.com |
A special dinner, but one that only takes minutes to make? Today's glazed steak fits the bill. Garlic, honey and fresh ginger give it a hint of the Orient. Potatoes simmered in broth flavored with toasted sesame oil make an easy side dish.
Complete the meal by opening a bag of ready-to-eat salad and adding croutons and low-fat dressing.
This meal contains 530 calories per serving with 30 percent of calories from fat.
HELPFUL HINTS
Regular sesame oil or canola oil can be used.
The cooking time is for a 1-inch thick steak; adjust according to your cut of meat.
Skirt, flank or rib-eye steak may also be used.
Red potatoes can be substituted for golden potatoes.
COUNTDOWN
Start potatoes cooking.
Make steak.
Finish potatoes.
SHOPPING LIST
To buy: 12 ounces strip steak, 1 small piece fresh ginger, 1 small bottle low-salt soy sauce, 1 small bottle toasted sesame oil, -3/4 pound gold or yellow potatoes.
Staples: Garlic, honey; fat-free, low-salt chicken broth; salt; black peppercorns
GARLIC AND GINGER GLAZED STEAK
- 12 ounces strip steak
- 2 medium garlic cloves, crushed
- 2 teaspoons chopped fresh ginger
- 2 tablespoons honey
- 1 tablespoon low-salt soy sauce
- 2 teaspoons toasted sesame oil
- Salt and freshly ground pepper
Remove visible fat from steak. Mix garlic, ginger, honey and soy sauce. Heat oil in a medium-size nonstick skillet over medium-high heat. Add steak and brown 3 minutes. Turn and sprinkle cooked side with salt and pepper. Brown second side 3 minutes. Lower heat to medium. Spread garlic mixture over steak and cover with a lid. Cook 3 minutes. A meat thermometer should read 145 degrees for rare, 160 degrees for medium or 170 degrees for well done. Carve across the grain and serve. Makes 2 servings.
Per serving: 348 calories (34 percent from fat), 13 g fat (3.6 g saturated, 6.7 g monounsaturated), 102 mg cholesterol, 36.8 g protein, 19.3 g carbohydrates, 0.1 g fiber, 363 mg sodium.
SIMMERED GOLDEN POTATOES
- 3/4 pound gold or yellow potatoes
- 1 cup fat-free, low-salt chicken broth
- 2 teaspoons toasted sesame oil
- Salt and freshly ground pepper
Wash potatoes (do not peel); cut into 1/2-inch pieces. Place in a medium saucepan with broth and oil. Cover and simmer 15 minutes, or until potatoes are soft and liquid is absorbed. Add salt and pepper to taste. Makes 2 servings.
Per serving: 182 calories (23 percent from fat), 4.6 g fat (0.6 g saturated, 3.3 g monounsaturated), 0 cholesterol, 5.2 g protein, 31.3 g carbohydrates, 2.2 g fiber, 2 mg sodium.
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Linda Gassenheimer's latest book is ''Good-Carb Meals in Minutes." (Click HERE to purchase. Sales help fund JWR.) To comment, please click here.
© 2007, The Miami Herald Distributed by McClatchy-Tribune Information Services.
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