Greek Pork Chops with Zucchini and Feta
Cider-Brined Pork Loin with Pine Nut Relish
Braised Pork Paprikash
Slow Cooker Beef and Rice Pockets
Coffee-Rubbed Pork Tenderloin
Crispy Beef Tacos with Pineapple-Avocado Salsa
Flatiron Steaks with Quick Cauliflower Kimchi
Minty Lamb Patties with Cucumber-Radish Salad
Filet Mignon with Creamy Dijon Sauce
Grilled Bison Burgers
Lamb Tagine with Squash and Prunes
I love hearty red meat, and sometimes I just crave the taste and satisfaction of slicing into a grilled steak or indulging in a juicy burger. By choosing lean cuts of meat, I can keep an eye on the amount of saturated fats and calories while still offering beef, pork, and lamb to my family.
When shopping for pork, I go for tenderloin, which actually has fewer calories and less fat than skinless chicken breasts, or pork loin, which is leaner than skinless chicken legs and thighs. Both cuts are versatile and can be cooked whole as roasts or sliced into chops or thin cutlets. When selecting beef, choose cuts with less marbled fat. The leanest cuts come from the chuck (shoulder), the round (hind quarters), and the sirloin (the middle portion just in front of the round). Lamb tends to be richer than most other meats, so I stretch it with a low-fat option such as lots of vegetables or, for lamb burgers, with lean ground turkey.
Greek Pork Chops with Zucchini and Feta
GREEK PORK CHOPS WITH ZUCCHINI AND FETA
SERVES 4 PREPARATION TIME 15 MINUTES COOKING TIME 15 MINUTES
Thin-cut bone-in lean pork rib chops cook in minutes and offer a hearty, meaty richness that can be extra satisfying. A pantry spice blend of dried oregano, thyme, and paprika seasons the chops, and the browned bits left in the pan later flavor the zucchini as it sautés. Choose chops that don’t have striations of fat in the meat; if they have a large fat cap, simply trim it off before cooking.
FOR THE PORK CHOPS
1 teaspoon dried oregano
½ teaspoon dried thyme
½ teaspoon sweet paprika
1 teaspoon kosher salt
½ teaspoon ground black pepper
4 ½- to ¾-inch-thick lean bone-in pork rib chops
1 tablespoon canola oil
FOR THE ZUCCHINI
2 medium zucchini, halved lengthwise and sliced crosswise into ¼-inch-thick pieces
¼ teaspoon kosher salt
2 tablespoons finely chopped fresh parsley (basil, mint, or oregano is great, too)
1 medium tomato, finely chopped
1 teaspoon olive oil
Juice of ½ lemon
¼ cup finely crumbled feta cheese (about 2 ounces)
1To season and cook the pork chops: Stir together the oregano, thyme, paprika, salt, and pepper in a small bowl. Set the pork chops on a cutting board and season both sides of each chop with the spice blend.
2Heat a large skillet over high heat for 1 minute. Add the canola oil, and once it shimmers, add the chops. Reduce the heat to medium-high and cook, without moving the chops, until they are nicely browned, 3 to 4 minutes. Flip the chops and cook on the other side until browned and the centers resist light pressure, 2 to 3 minutes more. Transfer to a plate and set aside.
3To cook the zucchini: Add the zucchini to the skillet with the salt and cook, stirring occasionally, until the zucchini softens, 3 to 4 minutes. Stir in the herbs, then transfer the zucchini to a medium bowl. Stir in the tomato, olive oil, and lemon juice, then sprinkle with the feta cheese.
4Divide the zucchini among 4 plates and serve with the pork chops.
PER SERVING: Calories 252 / Protein 28g / Dietary Fiber 2g / Sugars 3g / Total Fat 13g
CIDER-BRINED PORK LOIN WITH PINE NUT RELISH
SERVES 6 PREPARATION TIME 35 MINUTES (plus 8 hours to marinate)
COOKING TIME 45 MINUTES
Apple cider, maple syrup, and warm spices like cinnamon, cloves and allspice capture the essence of fall in this hearty centerpiece pork roast. To cool the brine quickly, have about one cup of ice cubes on hand. Make a double or triple batch of the pine nut and raisin chutney—it’s excellent with grilled chicken or used to spice up a simple turkey sandwich.
FOR THE PORK
1¼ cups apple cider
3 tablespoons maple syrup
2 garlic cloves, peeled and smashed
2 tablespoons kosher salt
3 whole black peppercorns
3 whole cloves
3 allspice berries
1 cinnamon stick
1 dried bay leaf
1 2¼-pound pork loin roast, trimmed of fat and silverskin
FOR THE RELISH
2 medium plum tomatoes, coarsely chopped and juices reserved
2 tablespoons golden raisins
1 tablespoon cider vinegar
¼ teaspoon ground cinnamon
⅛ teaspoon cayenne pepper
¼ teaspoon kosher salt
2 tablespoons pine nuts
1 tablespoon finely chopped fresh flat-leaf parsley
FOR COOKING AND SERVING
½ teaspoon kosher salt
½ teaspoon ground black pepper
¼ teaspoon ground cinnamon
¼ teaspoon ground cloves
⅛ teaspoon cayenne pepper
2 teaspoons canola oil
1To prepare the pork: Stir together the cider, maple syrup, garlic, salt, peppercorns, cloves, allspice, cinnamon stick, and bay leaf in a medium pot. Bring the mixture to a simmer over medium-high heat. Turn off the heat and add 1 cup of ice cubes and ¾ cup of cold water. Transfer the brine to a large container and set aside to cool completely. When it’s cool, put the pork loin in the brine, cover, and refrigerate for at least 8 hours or preferably overnight.
2To make the relish: In a medium pot, stir together the tomatoes, raisins, cider vinegar, cinnamon, cayenne, and salt. Bring the mixture to a simmer over medium-high heat and cook, stirring often, for 2 minutes. Reduce the heat and simmer until the tomatoes are soft and the raisins are plump, about 10 minutes.
3While the relish simmers, toast the pine nuts in a small skillet set over medium heat. Shake the pan often until the nuts are golden, 3 to 4 minutes. Stir the toasted pine nuts and parsley into the relish.
4To cook the pork and serve: Preheat the oven to 350°F. Remove the loin from the brine and pat dry with paper towels. In a small bowl, stir together the salt, black pepper, cinnamon, cloves, and cayenne. Rub the spice mixture all over the pork and set aside.
5Heat the canola oil in a large oven-safe skillet set over high heat. Once the oil shimmers, add the pork and cook, turning occasionally, until browned on all sides, 8 to 10 minutes total. Transfer the skillet to the oven and roast until an instant-read thermometer inserted in the thickest part of the roast reaches 145°F., 20 to 25 minutes.
6Remove the skillet from the oven and transfer the pork to a cutting board. Loosely tent with aluminum foil and set aside to rest for 10 minutes. Slice crosswise into ½-inch-thick pieces. Serve with the pine nut relish.
PER SERVING: Calories 293 / Protein 35g / Dietary Fiber 1g / Sugars 3g / Total Fat 15g
SUPERMARKET STRATEGY
Buy Loins on Sale and Freeze
When I see pork loins or pork tenderloins on sale, I’ll buy a few and trim them when I get home, then pop them into the freezer. If you buy a large pork loin, you can cut it into smaller roasts, boneless steaks, or super-thin pork cutlets.
BRAISED PORK PAPRIKASH
SERVES 6 PREPARATION TIME 25 MINUTES COOKING TIME 1 HOUR, 15 MINUTES
This lush and decadent sauce tastes much richer than it is. Two kinds of paprika—sweet and smoked—give it its deep, dark burnished red tint, while tomato paste, fresh tomatoes, and a yellow onion–garlic mash add body and sweetness. Braising the lean pork in the sauce not only adds more flavor to the paprikash but the acid in the sauce tenderizes the pork, too. This is wonderful served over whole-grain pasta tossed with a small knob of butter and chopped parsley.
1 teaspoon caraway seeds
3 tablespoons sweet paprika
1 tablespoon smoked paprika
1 dried bay leaf
1 tablespoon kosher salt
1½ teaspoons ground black pepper
2 tablespoons tomato paste
2 large yellow onions, roughly chopped
3 garlic cloves, roughly chopped
2 medium tomatoes, roughly chopped
1 1½- to 1¾-pound pork loin, trimmed of fat and silverskin
1 tablespoon canola oil
2 cups low-sodium chicken broth
½ cup plain reduced-fat Greek yogurt
¼ cup roughly chopped fresh flat-leaf parsley
1Set a large heavy-bottomed pot over medium heat. Add the caraway seeds and toast, stirring often, until they are fragrant and golden, 1 to 1½ minutes. Transfer the seeds to a plate (don’t wash the pot—you’ll use it in step 3) and once they’re cool, pulverize the seeds in a spice grinder or coffee grinder. Transfer the ground caraway to a small bowl and add the sweet and smoked paprika, bay leaf, 2 teaspoons of the salt, 1 teaspoon of the pepper, and the tomato paste. Set aside.
2Use a food processor to combine the onions and garlic until there aren’t any large pieces. Transfer to a medium bowl, then add the tomatoes to the food processor and pulverize until puréed.
3Season the pork loin with the remaining 1 teaspoon salt and remaining ½ teaspoon pepper. Heat the oil in the pot used to toast the caraway seeds over medium-high heat until it shimmers, about 1½ minutes. Add the pork loin and cook until it is nicely browned on all sides, 8 to 10 minutes total. Transfer the pork loin to a plate and set aside.
4Reduce the heat to medium, add the onion-garlic mixture to the pot, and cook, stirring often, until the liquid is evaporated and the onion mixture starts to stick and brown, about 10 minutes.
5Stir the paprika mixture into the pot and cook until the mixture darkens slightly, about 1 minute. Stir in the pulverized tomatoes and cook until the tomatoes reduce slightly, 3 to 5 minutes, then add the chicken broth and 2 cups water. Once the liquid comes to a boil, reduce the heat to medium-low and simmer gently for 15 minutes. Return the pork loin to the pot, cover, and cook until the internal temperature of the pork loin reads 145°F., 20 to 25 minutes.
6Use tongs to transfer the pork loin to a cutting board. Loosely tent the loin with aluminum foil and let it rest for 10 minutes. Meanwhile, continue to cook the sauce over medium heat until it thickens slightly, about 10 minutes. Stir the yogurt into the sauce.
7Carve the pork loin crosswise against the grain into thin slices and transfer to a platter. Drizzle about half of the sauce over the pork and serve the rest on the side. Sprinkle with the parsley and serve.
PER SERVING: Calories 323 / Protein 31g / Dietary Fiber 3g / Sugars 5g / Total Fat 17g
SUPERMARKET STRATEGY
Reduced-Fat vs. Nonfat Greek Yogurt
Full-fat Greek yogurt has upward of 10 grams of fat per serving! Reduced-fat Greek yogurt will typically save you more than 50 percent of the fat without sacrificing richness or texture. Unlike nonfat Greek yogurt, which is prone to separate or curdle when puréed into soups or added to sauces, reduced-fat Greek yogurt is generally heat stable (if using nonfat yogurt, be sure to read the ingredients label to make sure no fillers were added). For cold preparations (salad dressings, dips, etc.), nonfat Greek yogurt is fine if that’s your preference.
Slow Cooker Beef and Rice Pockets
SLOW COOKER BEEF AND RICE POCKETS
SERVES 8 (with 1 pound of barbecued beef left over) PREPARATION TIME 30 MINUTES
COOKING TIME 4 HOURS, 30 MINUTES
Omusube are a common Japanese “to-go” food—compressed rice balls stuffed with a variety of savory meats or vegetarian fillings and wrapped in seaweed. My family loves to try just about anything in them, from cream cheese and salmon to tuna salad or a spicy chicken curry. One of our all-time favorites is this tangy orange-barbecued beef. (By the way—the shredded beef is delicious simply served alongside steamed white rice for a more straightforward meal.) Here’s more good news: you’ll have about a pound of barbecued beef left over for making sandwiches tomorrow!
FOR THE BARBECUED BEEF
2 pounds lean chuck roast, trimmed of extra fat
½ teaspoon kosher salt
½ teaspoon ground black pepper
½ cup low-sodium or sodium-free tomato sauce
3 tablespoons apple cider vinegar
Zest and juice of 1 orange
1 teaspoon Worcestershire sauce
3 tablespoons lightly packed light or dark brown sugar
2 teaspoons dried oregano
1 teaspoon sweet paprika
¼ teaspoon red pepper flakes
FOR THE PICKLED CUCUMBERS AND SESAME SEEDS
1 cucumber, peeled, halved, seeded, and thinly sliced crosswise
½ red onion, finely chopped
¼ cup apple cider vinegar
¼ cup sugar
1 tablespoon kosher salt
Pinch of red pepper flakes (optional)
1 tablespoon white or black sesame seeds
FOR THE RICE POCKETS
4 cups cooked short-grain rice (white generally works better than brown)
4 large nori (seaweed) sheets (8 by 11 inches), cut into quarters
6 medium carrots, grated on the medium holes of a box grater (about 1½ cups)
1To make the barbecued beef: Season the chuck roast with the salt and pepper and set it into the insert of a slow cooker. Whisk together the tomato sauce, vinegar, orange zest and juice, Worcestershire, brown sugar, oregano, paprika, and red pepper flakes in a medium bowl. Pour the mixture over the beef, cover the slow cooker, and cook until a fork easily pierces the center of the beef, 4 to 5 hours on high, or 8 to 10 hours on low.
2Transfer the roast to a cutting board and let it rest for 5 minutes. Use a spoon to skim the fat from the top of the sauce. Then use 2 forks to shred the meat, discarding any extra fat. Return the beef to the defatted sauce and return the insert to the slow cooker, cooking the sauce on high until it has reduced slightly, about 30 minutes longer. Keep warm.
3To make the pickled cucumbers: Place the cucumber and onion in a small bowl. Heat the vinegar, sugar, salt, red pepper flakes (if using), and ½ cup water in a small saucepan over medium-high heat until the liquid simmers and the salt and sugar are dissolved. Pour the hot vinegar mixture over the cucumbers and set aside for 15 minutes. Drain most of the liquid from the cucumbers, then cover the bowl with plastic wrap and refrigerate to chill slightly.
4Add the sesame seeds to a small skillet set over medium heat and toast the seeds, shaking the pan often, 2 to 3 minutes. Transfer to a plate to cool.
5To assemble the rice pockets: Place the rice in a serving bowl and set it on the table. Sprinkle the chilled pickled cucumbers with the toasted sesame seeds and place on the table along with the nori sheets. Transfer the barbecued beef and sauce to a bowl. Place some rice in the center of a nori wrapper; top with some beef, cucumbers, and carrots, then roll and eat.
PER SERVING: Calories 289 / Protein 15g / Dietary Fiber 3g / Sugars 10g / Total Fat 7g
STUFF, WRAP, EAT, REPEAT!
One of my favorite approaches for a DIY dinner party is to invite a crowd over to make omusube rice pockets. Here are some more ideas for filling them:
Roasted vegetables from the Summer Squash and Mushroom Tacos
Smashed Black Beans with Peppers
Grilled Orange-Glazed Tuna
Sesame-Crusted Salmon with Miso Sauce
Chopped chile shrimp from the Garlic-Chili Shrimp and Miso Garden Salad
Shredded chicken from the Garlic and Herb Roast Chicken with Fingerling Potatoes
Lamb Tagine with Squash and Prunes
Coffee-Rubbed Pork Tenderloin
COFFEE-RUBBED PORK TENDERLOIN
SERVES 6 PREPARATION TIME 25 MINUTES (plus overnight to marinate)
COOKING TIME 50 MINUTES
Pork tenderloin hits all the sweet spots: it’s wonderfully tender, extra-lean, and very flavorful, and it goes on sale often enough to make it a smart buy. The rub for the meat gets a huge boost of flavor here from a surprise ingredient: instant coffee. The coffee adds depth to both the roast’s crust and the drippings used to make the sauce. This recipe is the perfect choice when you are craving hearty comfort food, but want to keep a lean protein on the menu.
FOR THE PORK
2 tablespoons packed light brown sugar
2 tablespoons kosher salt
2 dried bay leaves
2 1½-pound pork tenderloins, fat trimmed
FOR THE RUB AND COOKING
Nonstick pan spray
1 tablespoon instant coffee granules
1 tablespoon garlic powder
1 tablespoon packed light brown sugar
1 tablespoon dried oregano
Kosher salt
½ teaspoon onion powder
1 tablespoon olive oil
FOR THE SAUCE
2 tablespoons reduced-fat cream cheese (Neufchâtel)
1 tablespoon olive oil
1 shallot, halved and thinly sliced
½ cup red wine
Kosher salt and ground black pepper
1To brine the pork: Add the brown sugar, salt, and bay leaves to a large bowl. Pour 1 cup warm water over the sugar-salt mixture, whisking until the sugar and salt are dissolved. Whisk in 3 cups cold water and then add the pork (it should be completely submerged—a medium plate can be placed on top to help weight it down). Cover the bowl with plastic wrap and refrigerate overnight.
2To make the rub and cook the pork: Preheat the oven to 350°F. Line a baking dish with aluminum foil and lightly coat with nonstick pan spray. In a small bowl, stir together the instant coffee, garlic powder, brown sugar, oregano, ½ teaspoon salt, and onion powder. Remove the pork from the refrigerator (discard the brine) and use paper towels to pat the tenderloin dry. Rub the coffee mixture all over the tenderloin.
3Heat a medium skillet over high heat for 1 minute. Add the olive oil and the pork, and cook until browned, about 4 minutes. Use tongs to turn over the pork and cook on the other side until browned, about 4 minutes more. Transfer the pork to the prepared baking dish and roast until barely pink in the middle and an instant-read thermometer registers 150°F. at the thickest part of the tenderloin, 30 to 35 minutes. (Don’t wash the skillet—you’ll use it in step 4.) Remove the baking dish from the oven and transfer the pork to a cutting board. Loosely tent with aluminum foil and rest for 10 minutes.
4To make the sauce: Microwave the cream cheese in a medium bowl in 10-second increments until it warms up. Whisk in ¾ cup warm water and set aside. Set the pan used to brown the pork over medium heat, add the oil and shallot, and cook, stirring often, until soft, about 3 minutes. Add the wine, stirring and scraping up any browned bits from the bottom of the pan. Stir in the cream cheese mixture and simmer until slightly thickened, about 2 minutes. Taste the sauce and season with ½ teaspoon salt and ¼ teaspoon pepper.
5Slice the rested pork crosswise against the grain into ¼- to ½-inch-thick pieces and serve with the shallot pan sauce.
PER SERVING: Calories 349 / Protein 46g / Dietary Fiber 1g / Sugars 2g / Total Fat 14g
THREE TRICKS FOR THE TASTIEST PORK
Pork chops, loin, and tenderloin (the leanest of the three, even leaner than chicken breasts!) are tender cuts of meat that offer low-fat protein. Because the meat can be so lean, you need to pay special mind to how you cook it so it doesn’t dry out. Here are a few pointers.
1. Add a marinade, spice rub, or other flavoring so the tenderloin tastes rich and robust.
2. Use a thermometer to ensure you don’t overcook the pork. Pull it out of the oven right when its temperature (taken at the thickest part of the roast or chop) reaches 145°F (the temperature will rise slightly as the meat rests).
3. Rest the pork. Once it’s finished cooking, let it rest for 5 to 15 minutes (less time for thin chops, more time for a loin roast) so the juices stay in the meat rather than stream onto the cutting board when the meat is sliced.
CRISPY BEEF TACOS WITH PINEAPPLE-AVOCADO SALSA
SERVES 4 PREPARATION TIME 30 MINUTES COOKING TIME 35 MINUTES
I grew up in a household where taco night was a weekly event. Mom stuffed a corn tortilla with a ground beef filling, clasped it shut with her bent-up metal tongs, and gingerly lowered each taco, one by one, into a shallow frying pan filled with hot vegetable oil that transformed the tortillas into curved shells. I’ve updated Mom’s approach with my secret strategy for making my crunchy taco shells: dry oven heat. By skipping the oil altogether you get a healthier taco in which the flavor of the corn tortilla really comes through. If you don’t have a large enough skillet to cook the vegetables and brown the meat at the same time, cook them in two separate skillets.
FOR THE SALSA
½ medium avocado, cut into small pieces
Juice of 1 lime
1 cup chopped pineapple (canned or fresh)
⅓ cup plain reduced-fat Greek yogurt
½ red bell pepper, seeded and finely chopped
¼ medium red onion, finely chopped
1 tablespoon very finely chopped fresh cilantro leaves
1 tablespoon olive oil
¼ teaspoon kosher salt
¼ teaspoon ground black pepper
FOR THE TACO FILLING
2 teaspoons olive oil
1 red bell pepper, halved, seeded, and finely chopped
½ medium yellow onion, cut into ½-inch pieces
2 garlic cloves, very finely chopped or pressed through a garlic press
8 ounces 90 to 93% lean ground beef
1½ teaspoons sweet paprika
½ to 1 teaspoon ground chipotle chile (or chili powder, for less heat)
¾ teaspoon ground cumin
½ teaspoon kosher salt
1 large tomato, cored and finely chopped
¾ cup low-sodium beef broth
FOR SERVING THE TACOS
8 6-inch yellow or white corn tortillas
Plain reduced-fat Greek yogurt or reduced-fat sour cream
1To make the salsa: Toss the avocado with the lime juice in a small bowl and set aside. Stir the pineapple, yogurt, bell pepper, onion, cilantro, olive oil, salt, and pepper together in a medium bowl. Add the avocado and gently stir to combine. Cover the bowl with plastic wrap and refrigerate for at least 15 minutes or up to several hours before serving.
2To make the taco filling: Heat the olive oil in a large skillet over medium heat. Once it shimmers, add the bell pepper and onion and cook until the onion is soft, about 5 minutes. Stir in the garlic, then scoot the vegetables to one side of the pan.
3Add the beef to the skillet next to the vegetables, crumbling it in and using a wooden spoon to break it up as it cooks. Once the beef is about halfway cooked through and browned, after 3 to 4 minutes, stir in the paprika, chipotle powder, cumin, and salt. Place the tomato on top of the vegetables and cook, stirring the vegetables and beef separately until the beef is completely browned, about 6 minutes longer. Mix the vegetables into the beef, then pour in the broth and let it bubble and cook down until the liquid is evaporated, 8 to 10 minutes. Turn off the heat and set the meat mixture aside.
4To make the tacos: Preheat the oven to 350°F. Place a wire rack on top of a large baking sheet. Wrap 4 corn tortillas in two damp paper towels, set on a microwave-safe plate, and microwave for 10 to 15 seconds to soften (repeat if the tortillas become dry and break when you make the shells).
5Holding one tortilla, fill it with a couple tablespoons filling. Gently fold the tortilla in half and secure with a toothpick (as if sewing a stitch). Place the filled taco on the rack. Fill the remaining 3 warmed tortillas, then microwave and fill the next 4 tortillas.
6Bake the tacos until the outer shell is dry, crisp, and golden, about 10 minutes. Serve with the salsa and 1 or 2 teaspoons of the Greek yogurt.
PER SERVING: Calories 360 / Protein 18g / Dietary Fiber 6g / Sugars 9g / Total Fat 16g
Flatiron Steaks with Quick Cauliflower Kimchi
FLATIRON STEAKS WITH QUICK CAULIFLOWER KIMCHI
SERVES 4 PREPARATION TIME 30 minutes (plus 1 hour, 10 minutes to marinate)
COOKING TIME 15 MINUTES
Kimchi is a traditional Korean condiment made from heavily pickled vegetables (often napa cabbage). When I was filming The Next Food Network Star years ago, one of my fellow contestants was Korean, and she made an amazing marinated steak with kimchi. I immediately fell in love with the tangy, sour kimchi served alongside the steak. This quick kimchi doesn’t have the same punch as a kimchi that ferments for months, but I still love its robust flavor.
FOR THE CAULIFLOWER KIMCHI
1 1½-pound head of cauliflower, cored, quartered, and sliced into ⅛-inch-thick slices
2 tablespoons sesame seeds
4 garlic cloves, peeled
1 4-inch piece of fresh ginger, peeled and grated
¼ cup fish sauce
¼ cup low-sodium soy sauce
2 tablespoons rice vinegar
1 tablespoon sugar
8 scallions (white and light green parts only), thinly sliced
1 to 2 teaspoons red pepper flakes
FOR THE STEAK
¼ cup low-sodium soy sauce
¼ teaspoon ground coriander
1 1-pound flatiron steak (about 1 inch thick), trimmed of fat
½ teaspoon kosher salt
¼ teaspoon ground black pepper
2 teaspoons canola oil
1To make the cauliflower kimchi: Place the cauliflower in a large bowl. Toast the sesame seeds in a small skillet over medium heat, shaking the pan often, until the seeds are golden brown, about 2 minutes.
2In a blender, combine the garlic, half the ginger (reserve the remainder for the meat marinade), the fish sauce, soy sauce, rice vinegar, and sugar. Purée until smooth, then pour over the cauliflower. Add the scallions, toasted sesame seeds, and red pepper flakes and stir to combine. Cover the bowl with plastic wrap and set aside at room temperature to marinate for at least 1 hour or up to several days (the longer it sits, the stronger the kimchi).
3To prepare the steak: In a small bowl, whisk together the reserved grated ginger, the soy sauce, and ground coriander. Put the steak in a shallow dish, cover with the marinade, and turn so both sides get coated. Set aside at room temperature for at least 10 minutes, or refrigerate for up to 1 hour.
4Remove the steak from the marinade, pat dry with paper towels, and season both sides with the salt and pepper. Heat a grill pan or heavy skillet over medium-high heat for 2 minutes. Add the canola oil, tilt the pan to coat, then add the steak and cook on both sides until browned, about 10 minutes total for medium-rare (or longer for a more well-done steak). Transfer the steak to a cutting board and let rest for 10 minutes before slicing crosswise against the grain into thin pieces. Divide the steak among 4 plates and serve with the cauliflower kimchi.
PER SERVING: Calories 277 / Protein 26g / Dietary Fiber 3g / Sugars 6g / Total Fat 13g
SUPERMARKET STRATEGY
Shopping for Lean Steaks
While I certainly appreciate a rib-eye or porterhouse, when I’m cooking steak for my family I generally go for more affordable and less fatty cuts. Since lean steaks aren’t marbled with fat like a rich sirloin or skirt steak is, marinating helps tenderize the steak. Of course, steaks that don’t need marinating can be marinated for extra flavor.
MINTY LAMB PATTIES WITH CUCUMBER-RADISH SALAD
SERVES 4 PREPARATION TIME 20 MINUTES COOKING TIME 10 MINUTES
Lamb can be quite expensive; however, ground lamb is a budget-friendly way to enjoy its hearty flavor. Since ground lamb tends toward the rich side, I like to cut it with mild and lean ground turkey (I can stretch my more expensive lamb!). With some fresh herbs and lemon zest added to the blend, I can make these Mediterranean-style patties in minutes. My daughter Valentine loves them on a bun burger-style, while Philippe and I prefer them served breadless, topped with a simple radish and cucumber salad. The juices from the salad are excellent drizzled over the burgers regardless of how you serve them.
FOR THE PATTIES
¾ pound lean ground turkey
½ pound ground lamb
2 garlic cloves, very finely chopped or pressed through a garlic press
2 tablespoons finely chopped fresh mint leaves
1 tablespoon finely chopped fresh flat-leaf parsley
Zest of ½ lemon
1 teaspoon kosher salt
¼ teaspoon ground black pepper
Olive oil mister or nonstick pan spray
FOR THE SALAD
3 medium radishes, chopped into ¼-inch pieces
1 medium cucumber, chopped into ¼-inch pieces
2 tablespoons roughly chopped fresh flat-leaf parsley
Juice of 1 lemon
½ teaspoon kosher salt
¼ teaspoon ground black pepper
1 tablespoon olive oil
1To make the patties: Add the turkey, lamb, garlic, mint, parsley, lemon zest, salt, and pepper to a medium bowl and mix to combine, then shape into four ½-inch-thick patties.
2To make the salad: Stir together the radishes, cucumber, parsley, lemon juice, salt, and pepper. Add the olive oil and stir to combine.
3Lightly mist a large nonstick skillet with olive oil or nonstick pan spray. Set the skillet over medium-high heat, then add the patties, cooking until they are browned on both sides, 8 to 10 minutes total.
4Divide the patties among 4 plates. Drizzle with some of the juices from the bowl with the salad, then top with the salad and serve.
PER SERVING: Calories 274 / Protein 27g / Dietary Fiber 1g / Sugars 2g / Total Fat 16g
FILET MIGNON WITH CREAMY DIJON SAUCE
SERVES 4 PREPARATION TIME 10 MINUTES (plus 15 minutes for the steaks to rest)
COOKING TIME 35 MINUTES
Steak is a favorite in our family, as it is for so many others. Filet mignon is among the leanest beef options out there, and one of the most tender, so it’s a great way to scratch the steak itch while minimizing the saturated fats that typically come along with a juicy steak. I won’t sugarcoat it: filet isn’t cheap! My strategy for affording the splurge is to save the filet nights for special occasions, which avoids a restaurant trip (and certainly homemade filet is cheaper than a medium-priced restaurant dinner). Or, if I see filet on sale for a good price (it happens every few months), I buy it and put it on the menu. But keep in mind, you can serve this sauce with cheaper cuts, too.
FOR THE STEAKS
4 5-ounce beef filets
½ teaspoon kosher salt
¼ teaspoon ground black pepper
2 teaspoons olive oil
1 slice center-cut bacon, roughly chopped
FOR THE SAUCE
½ medium yellow onion, finely chopped
2 garlic cloves, very finely chopped or pressed through a garlic press
1 tablespoon all-purpose flour
½ cup dry white wine
¾ cup low-sodium beef broth
1 tablespoon Dijon mustard
2 tablespoons finely chopped fresh tarragon leaves
1To season and cook the steaks: Set the filets on a cutting board and season both sides with the salt and pepper. Let them sit out at room temperature for at least 15 and up to 30 minutes. Preheat the oven to 400°F.
2Heat the olive oil over medium-high heat in a large oven-safe skillet for 30 seconds. Add the bacon and cook until crisp, stirring often, about 7 minutes. Use a slotted spoon to transfer the bacon to a paper towel–lined plate and set aside. Raise the heat to high and add the steaks. Sear the steaks on both sides until a light crust forms, about 2 minutes on each side.
3Transfer the skillet to the oven and roast the steaks until cooked to your preferred degree of doneness (between 125° and 130°F. for rare to medium-rare), about 10 minutes. Remove the skillet from the oven and transfer the steaks to a large plate to rest for 10 minutes (don’t wash the pan—you’ll use it to make the sauce).
4To make the sauce: Set the same pan used to cook the steaks over medium heat. Add the onion and cook until soft, about 4 minutes. Stir in the garlic and cook until fragrant, about 1 minute, then sprinkle in the flour and stir constantly for 1 minute. Raise the heat to high and pour in the wine and then the broth. Return the bacon to the skillet and let the mixture simmer until it is reduced by one-third and thickened slightly, about 4 minutes.
5Strain the sauce into a small bowl (discard the solids), and whisk in the Dijon mustard. Set a steak on each of 4 plates, drizzle with the sauce, and serve sprinkled with the tarragon.
PER SERVING: Calories 314 / Protein 29g / Dietary Fiber 0g / Sugars 9g / Total Fat 18g
ENTERTAINING STRATEGY
Practice Makes Perfect
If you prepare a particular dish regularly for your family you will be far more confident (and less stressed) when you cook the same dish for the “important” dinners. Building your arsenal of “everyday” recipes that can be transformed into elegant dinner party showstoppers is an excellent way to boost your hosting prowess.
Grilled Bison Burgers
GRILLED BISON BURGERS
SERVES 4 PREPARATION TIME 10 MINUTES COOKING TIME 20 MINUTES
Bison is lower in fat than beef, which is excellent health news, but it means you have to take extra care when cooking it so it doesn’t dry out. This burger has a savory glaze to seal in extra juiciness and bring out the umami savory-salty notes of the meat. Silky sautéed mushrooms are a great stand-in for cheese.
FOR THE UMAMI GLAZE
3 tablespoons Dijon mustard
3 tablespoons low-sodium soy sauce
½ teaspoon sugar
FOR THE BURGERS
1 pound ground bison
½ teaspoon kosher salt
½ teaspoon ground black pepper
2 teaspoons olive oil
8 ounces cremini mushrooms, stems trimmed and caps finely chopped
2 garlic cloves, very finely chopped or pressed through a garlic press
2 teaspoons fresh thyme leaves or 1 teaspoon dried
Canola oil, for grilling
4 burger buns (preferably whole-grain)
1½ cups arugula
1To make the umami glaze: Mix the mustard, soy sauce, and sugar together in a small bowl.
2To make the burgers: Divide the bison into four ¾-inch-thick patties. Season the tops of the patties with ¼ teaspoon of the salt and ¼ teaspoon of the pepper.
3Heat the olive oil in a large skillet over medium-high heat. Add the mushrooms and cook, stirring often, until they give off liquid, about 5 minutes. Stir in the garlic and thyme and cook until the mushrooms are soft, about 3 minutes more. Season with the remaining ¼ teaspoon salt and ¼ teaspoon pepper.
4Heat a grill pan or gas or charcoal grill over medium-high heat. Dip a folded paper towel into the canola oil and use tongs to grease the grill pan or grates. Grill the burgers until nicely marked, about 4 minutes. Flip the burgers and brush with the glaze. Grill on the other side until the burgers are grill-marked and the center of the burger gives to medium pressure, about 4 minutes longer for a medium-rare to medium burger. Transfer the burgers to a platter.
5Set the buns cut side down on the grill and cook until lightly toasted. Set a bun on each plate and top the bottom half with the burger, followed by the mushrooms and some arugula. Set the top bun over the arugula and serve.
PER SERVING: Calories 286 / Protein 31g / Dietary Fiber 4g / Sugars 3g / Total Fat 7g
KITCHEN STRATEGY
Make Yours Scooped
When making a sandwich or burger using a fluffy bun, try scooping out some of the top half’s inner crumb, leaving a well in the middle. Not only does this cut down on the calories, but it also allows the flavor of the burger or sandwich to come through. If you’re toasting your buns, scoop first, then toast.
Lamb Tagine with Squash and Prunes
LAMB TAGINE WITH SQUASH AND PRUNES
SERVES 6 PREPARATION TIME 20 MINUTES COOKING TIME 2 HOURS
This rich Moroccan stew is a slow-cooked affair, almost always made with an inexpensive cut of meat (here, lamb shoulder), dried fruit (prunes), and lots of spices (coriander, ginger, cinnamon). Traditionally it is cooked in an earthenware clay dish that has a funnel-shaped lid, but a heavy-bottomed soup pot or Dutch oven does the job just fine. This is wonderful served over the Jeweled Wild Rice Pilaf or even over plain, fluffy steamed rice. Think of date syrup as the maple syrup of the Middle East—it’s a fun alternative to honey. You can find it in gourmet markets, health food stores, and Middle Eastern grocery stores.
2 teaspoons canola oil
1 medium yellow onion, halved and thinly sliced
2 garlic cloves, very finely chopped or pressed through a garlic press
2 cinnamon sticks
¾ teaspoon ground coriander
½ teaspoon ground ginger
1½ pounds boneless lamb shoulder, trimmed and cut into 2-inch pieces
1 2-pound butternut squash, peeled, seeded, and chopped into 1-inch pieces
¾ teaspoon kosher salt
¼ teaspoon ground black pepper
2 cups (about 12 ounces) pitted prunes
2 tablespoons date syrup or honey
2 tablespoons finely chopped fresh cilantro, plus extra for serving
1Heat the canola oil in a large pot over medium heat. Add the onion and cook, stirring occasionally, until tender, about 10 minutes. Add the garlic, cinnamon sticks, coriander, and ginger and cook, stirring often, until fragrant, about 1 minute.
2Add the lamb, squash, and 5 cups of water. Season with the salt and pepper and bring to a boil over high heat. Reduce the heat to medium-low and cook, occasionally skimming the surface with a spoon, until the lamb is very tender, about 1½ hours.
3Remove and discard the cinnamon sticks. Add the prunes and honey and stir to combine. Cook until the sauce thickens slightly, about 15 minutes.
4Stir the cilantro into the tagine and serve it sprinkled with more cilantro.
PER SERVING: Calories 490 / Protein 28g / Dietary Fiber 8g / Sugars 10g / Total Fat 19g