| Poblano & Skirt Steak Fajitas EatingWell Test Kitchen, Jessie Price This variation on fajitas pairs fresh poblanos with steak and scallions. Skirt steak has fabulous flavor but tends to be chewy, so slice it thinly across the grain. Servings: 6 servings, 2 tortillas, 2 ounces steak, 1/4 cup vegetables & 3 tablespoons guacamole each
Total Time: 1 hour
Ease of Preparation: Easy
Health: Heart Healthy, Low Cholesterol, Low Sat Fat, High Fiber, High Potassium, Low Sodium
Ingredients:
Poblano & Skirt Steak Fajitas
2 ripe avocados , pitted
1/2 cup chopped fresh cilantro
3 tablespoons lime juice , divided, plus lime wedges for garnish
1 1/2 teaspoons kosher salt , divided
1/2 teaspoon freshly ground pepper , divided
2 bunches scallions , trimmed
3 poblano peppers (see Note)
3 teaspoons extra-virgin olive oil , divided
1 teaspoon ground ancho chile (see Note)
1/2 teaspoon ground cumin
1-1 1/4 pounds skirt steak , trimmed
Hot sauce for serving
12 6-inch corn tortillas , warmed (see Tip)
Steps:
1: Preheat grill to high. 2: Mash avocados in a medium bowl with a fork. Stir in cilantro, 2 tablespoons lime juice, 3/4 teaspoon salt and 1/4 teaspoon pepper. 3: Brush scallions and poblanos with 2 teaspoons oil. Combine ancho chile, cumin, 1/2 teaspoon salt and the remaining 1/4 teaspoon pepper in a small bowl. Rub both sides of steak with the remaining 1 teaspoon oil and the spice mixture. 4: Oil the grill rack (see Tip). Grill the poblanos, turning often, until softened and charred, 8 to 12 minutes. Transfer to a medium bowl and cover with a plate or plastic wrap to trap the heat. Grill the scallions, turning frequently, until softened and lightly charred, 2 to 4 minutes. Grill the steak 2 to 3 minutes per side for medium-rare. Transfer the steak to a cutting board, tent with foil and let rest. 5: Meanwhile, slice the scallions into 1-inch pieces and transfer to a serving dish. Peel as much skin as possible from the peppers, discard the stems and seeds, and slice into 1/2-inch-wide strips; transfer to the serving dish. Add the remaining 1 tablespoon lime juice and 1/4 teaspoon salt to the vegetables and toss to combine. Slice the steak very thinly, then chop into small pieces. Serve the steak and vegetables with the guacamole, lime wedges, hot sauce and tortillas.
Nutrition: (Per serving)
Calories - 395
Carbohydrates - 33
Fat - 20
Saturated Fat - 5
Monounsaturated Fat - 12
Protein - 23
Cholesterol - 39
Dietary Fiber - 9
Potassium - 818
Sodium - 366
Nutrition Bonus - Vitamin C (120 daily value), Zinc (40 dv), Potassium (24 dv), Folate (23 dv), Iron (20 dv)
Note: Poblano peppers can be fiery or relatively mild; there’s no way to tell until you taste them. Ancho chile peppers, one of the most popular dried chiles used in Mexico, are dried poblano peppers. They have a mild, sweet, spicy flavor. Ground ancho chile pepper can be found in the specialty-spice section of large supermarkets, or substitute ground chili powder plus a pinch of cayenne.Tips: To heat tortillas: Wrap in foil and bake at 300°F until steaming, about 10 minutes or wrap tortillas in barely damp paper towels and microwave on High for 30 to 45 seconds.To oil the grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray before placing it on the grill.
Related Links:
• Seared Steaks with Caramelized Onions & Gorgonzola
• More Healthy Steak Recipes and Cooking Tips
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| Squash Rounds with Shallot-Cider Sauce Bruce Weinstein & Mark Scarbrough A richly flavored caramelized shallot-cider sauce turns baked butternut squash rounds into a beautiful starter or side dish for a fall party. Servings: 6 servings
Total Time: 1 hour
Ease of Preparation: Easy
Health: Healthy Weight, Heart Healthy, Low Sat Fat, Low Cholesterol, Low Calorie, Low Sodium, High Potassium
Ingredients:
Squash Rounds with Shallot-Cider Sauce
1 3-pound butternut squash , with a 6-inch-long neck (see Shopping Tip)
2 tablespoons canola oil
2 cups thinly sliced shallots (8-10 medium)
1 teaspoon light brown sugar
1/2 teaspoon salt
1 cup cup apple cider
1 tablespoon cider vinegar
1/2 cup chopped walnuts , toasted (see Tip)
Steps:
1: Preheat oven to 350°F. Coat a large baking sheet with cooking spray. 2: Cut off the neck of the squash and peel it. Slice into twelve 1/2-inch-thick rounds; remove any stray fibrous threads or seeds in the centers. (Reserve the rest of the squash for another use, such as squash puree). Place the squash rounds on the prepared baking sheet. Cover with foil. 3: Bake for 20 minutes. Remove the foil and continue baking until the squash is tender, about 20 minutes more. 4: Meanwhile, heat oil in a large skillet over medium heat. Add shallots, brown sugar and salt and reduce heat to medium-low; cook, stirring often, until the shallots are softened and beginning to brown, about 5 minutes. Stir in cider and vinegar and cook until most of the liquid is evaporated, 6 to 8 minutes. 5: To serve, place 1 squash round on a small plate and top with about 2 1/2 tablespoons shallot sauce. Place a second round on top and finish with another 2 1/2 tablespoons of sauce and a sprinkling of walnuts. Repeat with the remaining squash, shallot sauce and walnuts.
Nutrition: (Per serving)
Calories - 203
Carbohydrates - 25
Fat - 11
Saturated Fat - 1
Monounsaturated Fat - 4
Protein - 4
Cholesterol - 0
Dietary Fiber - 2
Potassium - 536
Sodium - 203
Nutrition Bonus - Vitamin C (25 daily value), Vitamin A (20 dv).
Prepare the sauce (Step 4); cover and refrigerate for up to 1 day. Reheat just before serving. Shopping Tip: Look for a squash with a long slender neck like a goose—at least 6 inches long and about 3 inches wide. Tip: To toast chopped walnuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.
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• Okra & Chickpea Tagine
• More Healthy Vegetarian Recipes and Menus
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| Pork Chops au Poivre EatingWell Test Kitchen Turn your dining room into a French bistro when you dress up pepper-crusted pork chops with a rich, creamy brandy sauce. Serve with roasted sweet potato slices and green beans. Servings: 4 servings
Total Time: 20 minutes
Ease of Preparation: Easy
Health: Low Sodium, Low Calorie, Low Carb, Diabetes Appropriate, Healthy Weight
Ingredients:
Pork Chops au Poivre
1 teaspoon coarsely ground black pepper
1/2 teaspoon salt , divided
4 4-ounce boneless pork chops , 1/2 inch thick, trimmed
3 tablespoons all-purpose flour
2 tablespoons extra-virgin olive oil
1 medium shallot , minced
1/2 cup brandy
1/4 cup reduced-fat sour cream
Steps:
1: Combine pepper and 1/4 teaspoon salt in a small bowl. Pat the mixture onto both sides of each pork chop. Place flour in a shallow dish; dredge each chop in the flour, shaking off any excess. 2: Heat oil in a large skillet over medium-high heat. Add the chops, reduce heat to medium and cook until browned and just cooked through, 2 to 3 minutes per side. Transfer to a plate and tent with foil to keep warm. 3: Reduce heat to medium-low. Add shallot to the pan and cook, stirring, until softened, about 1 minute. Add brandy and cook, stirring and scraping up any browned bits, until most of the liquid has evaporated, 1 to 2 minutes. Remove from the heat; stir in sour cream and the remaining 1/4 teaspoon salt. Serve the pork chops with the sauce.
Nutrition: (Per serving)
Calories - 299
Carbohydrates - 3
Fat - 15
Saturated Fat - 4
Monounsaturated Fat - 8
Protein - 22
Cholesterol - 72
Dietary Fiber - 0
Potassium - 319
Sodium - 342
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• Black-Eyed Peas with Pork & Greens
• More Healthy Pork Recipes and Cooking Tips
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