DEVILED STEAK

Deviled Steak

Preparation time: 15 minutes

Cooking time: 15 minutes

2 cup bread crumbs, toasted , whole grain, if available
1/4 cup chopped parsley , minced
2 1/2 tbsp dijon mustard
1 1/2 tbsp fresh lemon juice
1 tsp black pepper , freshly ground
1/2 tsp paprika
2 lb top sirloin steak, lean

Directions  
1 Mix together the breadcrumbs and parsley in a shallow dish large enough to hold the steak.
2 Combine the mustard, lemon juice, pepper, and paprika in a small bowl.
3 Pat the steak dry with paper towels, and brush all over with some of the mustard mixture.
4 Grill or broil until done to taste.
5 Brush steak with the remaining mustard mixture. Place the steak in the breadcrumb mixture, flipping to coat both sides. Serve.

Nutrition Facts
Makes 8 servings
Amount Per Serving
Calories	213.2
Total Carbs	7.7 g
Dietary Fiber	0.5 g
Sugars	0.6 g
Total Fat	6.4 g
Saturated Fat	2.3 g
Unsaturated Fat	4.1 g
Potassium	31.7 mg
Protein	29.1 g
Sodium	244.2 mg
Dietary Exchanges 1/4 Fat, 3 1/4 Meat, 1/2 Starch, 4 Very Lean Mea

 

STEAMED SOLE W/ BLACK BEAN SAUCE

Steamed Sole with Black Bean Sauce 

Preparation time: 15 min	Servings: 6
Cooking time: 15 min

Ingredients:

1/2 tsp sugar

1 tbsp vegetable oil

2 tsp garlic cloves, crushed

1/4 tsp white pepper

1 scallion, finely shredded

1 tbsp low sodium soy sauce

1 tbsp ginger, finely shredded

3/4 tsp rice wine, or dry sherry

3/4 tsp sesame oil

2 tsp Chinese dried black beans, dul see

1 whole alaskan sole, about 1-1/4 lb each, cleaned and gutted, with head and tail intact

3/4 tsp salt

Cooking Directions:

Thoroughly rinse fish in cold water and pat dry. Sprinkle 1/2 tsp salt over the outside and into cavity of fish. Rinse black beans in several changes of cold water and drain. In a small bowl, mash beans, garlic, and sugar with back of wooden spoon. Stir in sesame oil, rice wine, pepper, and 1/8 tsp salt. Place fish in 9 in. shallow heatproof bowl and spread black beans over fish on both sides and in cavity. Bring water to a boil over high heat in a covered steamer large enough to fit the dish without touching the sides of the steamer. Carefully place dish into steamer, cover, and steam 5 minutes. Turn off heat and let stand, covered, 4 minutes. Test fish for doneness by poking the thickest part with a fork or chopstick; flesh should flake. If not, re-steam 1-2 minutes, or until fish just flakes. Carefully remove the dish from the steamer and pour off any liquid in the dish. In a small skillet, heat oil until hot but not smoking over high heat. Sprinkle ginger and scallion over fish. Drizzle soy sauce over fish and carefully pour oil over fish. The oil will make a crackling sound as it hits the fish. Serve immediately.

Nutrition Facts

Calories 58

% Calories From Fat 49.7%

Total Fat 3.2g

Saturated Fats 0.3g

Mono-unsaturated Fats 0.6g

Poly-unsaturated Fats 2.1g

Cholesterol 14mg

Sodium 410mg

Total Carbohydrates 1.6g

Dietary Fiber 0.3g

Sugar 0.5g

Protein 5.5g

MACARONI & CHEESE W/ SMOKED HAM

Macaroni and Cheese with Smoked Ham

Preparation Time: 5 Minutes

Serves: 4

Cooking Time: 15 minutes

Ingredients:

1-1/2 tsp dry mustard

2 cups smoked ham, diced

1 lb packaged macaroni and cheese

1/4 cup scallions, chopped

1 cup lowfat milk

2 tbsp unsalted butter

1/4 tsp pepper

Cooking Directions:

Set aside cheese packet. Cook macaroni in a large pan of boiling water 8-10 minutes, or until just cooked through. Drain and keep warm. Melt butter in a heavy nonstick pan over medium high heat. Cook ham about 4 minutes, stirring frequently, until browned. Stir in milk, dry mustard and reserved cheese packet. Bring to a boil over high heat, whisking constantly, until smooth. Remove from heat and stir in macaroni, scallions and pepper. 

Nutrition Facts

Calories 200

% Calories From Fat 58.5%

Total Fat 13g

Saturated Fats 5.9g

Mono-unsaturated Fats 4.7g

Poly-unsaturated Fats 1g

Cholesterol 55mg

Sodium 930mg

Total Carbohydrates 5.7g

Dietary Fiber 0.4g

Sugar 0.2g

Protein 15g