Red Meat

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Flank Steak with Chimichurri Sauce


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 3 hours
  • Cook Time: 30 minutes
  • Total Time: 3 hours 30 minutes
  • Yield: 5 - 6 1x

Description

Chimichurri, a staple of Argentina, is an uncooked sauce made of finely chopped parsley, garlic, olive oil, oregano, and red wine vinegar.  It is a perfect marinade and an accompaniment to any cut of beef.


Scale

Ingredients

1.75 pounds Flank steak

1 Tbsp. olive oil

Salt and pepper to taste

Sauce:

1 yellow onion, finely chopped

3 scallions, finely chopped

4 garlic cloves, finely chopped

¼ cup jalapeño peppers, diced

½ cup red wine vinegar

1 cup cilantro, finely chopped

1 cup Italian parsley, finely chopped

2 Tbsp. oregano, finely chopped

1 tsp. red pepper flakes

½ cup extra virgin olive oil

Salt and pepper to taste


Instructions

  1. Preheat oven to 400 degrees.
  2. Place flank steak in a 9×13 inch baking dish.  Coat with olive oil, salt and pepper.
  3. In a mixing bowl, combine onion, scallions, garlic, jalapeño peppers, and red wine vinegar and 1 tsp. salt.  Let sit 10 minutes.
  4. Stir in cilantro, parsley, oregano and red pepper flakes.
  5. Using a fork, whisk in olive oil.
  6. Reserve 1 cup chimichurri in a small bowl for sauce.
  7. Marinade meat with the remaining chimichurri.  Cover and chill at least 2 hours or up to overnight.
  8. Grill meat about 8 minutes on each side or until desired doneness.
  9. Serve with chimichurri sauce on top, white rice, and vegetables.

Notes

Serving size:  5 – 6 ounces steak with 1 Tbsp. sauce

Calories:  416 for steak; 30 for 1 Tbsp. chimichurri

Fat:  28g for steak; 5 g for 1 Tbsp. chimichurri sauce

Carbohydrate:  2g

Protein: 37g

Equivalents: 5 – 6 oz. medium fat protein and 1 fat

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“Figalicious” Fresh Fig Flatbread Pizza


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 10
  • Total Time: 10
  • Yield: 6 slices 1x

Description

This fresh fig pizza is “Figalicious” with the sweetness from the fresh figs and ricotta cheese and the rich flavors from the pesto, prosciutto, and parmesan.


Scale

Ingredients

  • 1 pizza pie crust (Stonefire pizza crust)
  • 3 Tbsp. pesto sauce
  • 1 cup shredded mozzarella cheese
  • 1 ½ oz. prosciutto, torn into pieces
  • ¼ cup shaved Parmesan cheese
  • 3 small fresh figs
  • ½ cup low fat ricotta cheese
  • Baby arugula

Instructions

  1. Spread pesto over flatbread pizza pie.
  2. Cover flatbread pizza with shredded mozzarella cheese.
  3. Top with prosciutto.
  4. Sprinkle with shaved Parmesan cheese.
  5. 5. Place slices of fig on top of pizza.
  6.  Add 4 dollops of ricotta cheese.
  7. Bake pizza for 5 – 8 minutes.
  8. Top with arugula and serve. Mangia!

Notes

  • Calories: 345
  • Grams carbohydrates: 30
  • Grams protein: 20
  • Grams fat: 18
  • Exchanges: 3 medium fat proteins, 1 starch, 1 fat, ½ fruit, ½ vegetable

 

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Carne Asada Fajitas with Goat Cheese


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 20
  • Cook Time: 40
  • Total Time: 60
  • Yield: 4 1x

Description

The crumbled goat cheese brings a unique texture and flavor to classic Carne Asada fajitas.


Scale

Ingredients

  • 1 lb. Flank steak
  • 1 Tbsp. olive oil
  • Himalayan salt and pepper to taste
  • ½ medium purple onion, sliced into strips
  • 1 yellow pepper, cut into strips
  • 1 red pepper, cut into strips
  • 1 Tbsp. chili powder
  • 2 tsp cumin
  • ¼ tsp. cayenne pepper
  • 1 clove garlic, finely chopped
  • ¼ cup crumbled goat cheese
  • 4 corn tortillas

Instructions

  1. Drizzle olive oil over flank steak. Season with salt and pepper to taste.
  2. Broil or grill flank steak at 400 degrees in a foiled lined baking pan for about 40 minutes.
  3. Season onion, peppers, and garlic with chili powder, cumin and cayenne pepper.
  4. While steak is cooking, sauté peppers, garlic, and onion over medium heat in a nonstick pan, tossing continuously to desired texture.
  5. Slice cooked steak across the grain into 1/8 inch thick slices.
  6. Serve with steamed corn tortillas and top with peppers, onion, and crumbled goat cheese.

Notes

Serves 4

  • Calories per serving: 375
  • Grams of Carbohydrate: 22
  • Grams of Protein: 28
  • Grams of Fat: 14
  • Equivalents: 3 Proteins, 1 Starch, 1 Fat and 1 Vegetable

 

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Meatloaf


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 15
  • Cook Time: 45
  • Total Time: 60
  • Yield: 8 1x

Description

This meatloaf, loaded with colorful vegetables and made with lean turkey and extra lean ground pork together to enhance the flavor, makes for a perfect winter family meal. Serve with mashed potatoes or mashed sweet potatoes made with low fat milk and lite butter and green beans.


Scale

Ingredients

  • ¾ c. finely diced onion
  • ½ c. finely diced celery
  • ½ c. finely diced carrot
  • ¼ c. diced red bell pepper
  • 4 c. finely diced green bell pepper
  • 2 tsp. finely chopped garlic
  • ½ tsp. lite salt
  • ½ tsp. black pepper
  • ¼ tsp. white pepper
  • ¼ tsp. cumin
  • 1/8 tsp. cayenne pepper
  • ½ c. nonfat milk
  • ¼ c. catsup
  • ¼ c. Worcestershire sauce
  • 1 lb. ground turkey breast
  • ½ lb. very lean ground pork (have your butcher grind extra lean cutlets)
  • 2 egg white (slightly beaten)
  • ¾ c. bread crumbs

Instructions

  1. Combine all ingredients.
  2. Spray the loaf pan with cooking spray and form meat into loaf. Bake at 350 degrees for 45 minutes

Notes

  • Serving size:  4 oz.
  • Calories per serving: 196
  • Grams of Carbohydrate: 15
  • Grams of Protein: 25
  • Grams of Fat: 15
  • Equivalents: 3 Lean Proteins and 1 Vegetable

 

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MEATBALLS IN TOMATO SAUCE


  • Yield: 4 1x
Scale

Ingredients

  • 8 oz. dried, or 12 oz. fresh egg noodles

For the meat balls

  • 1 lb. ground lean beef or lamb
  • 2 level tsp. of dried herbs
  • 1 egg
  • 1 Tbsp. of flour
  • cooking oil, preferably olive oil

For the tomato sauce

  • 1 onion
  • 1 clove garlic
  • 14 ½ oz. can of chopped tomatoes
  • 1 Tbsp. of fresh chopped basil
  • 1 Tbsp. of tomato puree
  • salt and ground black pepper

Instructions

  1. Put the meat into a bowl and break it up with a fork. Crack the egg into a cup then add it, along with the mixed herbs and flour.
  2. Wash your hands. Pick up some of the mixture and shape in into a ball, about the size of a table tennis ball. Make 15 more.
  3. Heat three Tbsp. of oil in a frying pan and add eight meatballs. Turn them often, until they are brown all over.
  4. Put a paper towel onto a plate and put the browned meatballs onto it. Brown the other eight meatballs and put them on the plate.
  5. Chop the onion and peel and crush the garlic. Heat a Tbsp. of oil in a saucepan and fry them until they are soft.
  6. Add the tomatoes, basil, puree and salt and pepper. Let it boil, then turn down the heat and bubble it gently for ten minutes.
  7.  Add the meatballs. Put a lid onto the pan and leave the sauce to bubble gently for 20 minutes, stirring occasionally.
  8. While the meatballs are cooking, half-fill a pan with water and bring it to the boil. Add a Tbsp. of oil to the water.
  9. Add the noodles, let the water boil again, then simmer for the time it says on their package. Drain and serve with the meatballs.

Notes

  • Total Calories: 316
  • Carbohydrates: 12 g
  • Protein: 31 g
  • Fat: 12 g

Equivalents

  • 4 Protein and 1 Starch