Cabernet Short Ribs with Parmesan Polenta Thursday, Jan 19 2017 

Ribs:
16 (3-ounce) bone-in beef short ribs, trimmed
5/8 teaspoon kosher salt
1/2 teaspoon black pepper
2 teaspoons olive oil, divided
1 cup chopped onion
3/4 cup chopped shallots
1/2 cup chopped carrot
1/2 cup chopped celery
6 garlic cloves, sliced
1 rosemary sprig
2 1/2 cups cabernet sauvignon or other dry red wine
1 1/4 cups lower-sodium beef broth
1 teaspoon all-purpose flour
2 teaspoons water
1 tablespoon balsamic vinegar

Gremolata:
1/3 cup chopped fresh flat-leaf parsley
1/2 teaspoon grated lemon rind
1 garlic clove, minced

Polenta:
3 cups fat-free milk
1 cup water
5/8 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1 cup quick-cooking polenta
1/4 cup (1 ounce) grated fresh Parmigiano-Reggiano cheese

Sprinkle ribs with salt and pepper. Heat a large Dutch oven over medium-high heat. Add 1 teaspoon olive oil to pan. Add 8 ribs, and sauté for 6 minutes, turning to brown on all sides. Remove ribs. Repeat procedure with remaining 1 teaspoon oil and 8 ribs. Add onion and the next 5 ingredients (through rosemary) to pan; sauté 3 minutes, stirring constantly. Add wine to pan, and bring to a boil, scraping pan to loosen browned bits. Cook for 13 minutes or until reduced to 2 cups.

Preheat oven to 350°.

Add broth to pan, and bring to a boil. Return ribs to pan. Cover and bake at 350° for 1 1/2 hours, turning ribs after 45 minutes. Remove ribs from pan, and strain cooking liquid through a fine-mesh sieve over a bowl. Discard the solids. Skim fat; discard. Return cooking liquid to pan. Combine flour and 2 teaspoons water in a small bowl, stirring well. Add to pan, and bring to a boil. Cook for 11 minutes or until reduced to about 1 cup. Stir in vinegar.

To prepare gremolata, combine 1/3 cup parsley, 1/2 teaspoon lemon rind, and minced garlic.
To prepare polenta, bring 3 cups milk, 1 cup water, 5/8 teaspoon salt, and 1/8 teaspoon black pepper to a boil over medium heat. Slowly stir in 1 cup polenta. Cook 5 minutes or until thick, stirring frequently. Stir in cheese. Place 1/2 cup polenta in each of 8 shallow bowls, and top each serving with 2 ribs, 2 tablespoons sauce, and about 2 teaspoons gremolata.

Cooking Light, October 2011, page 88

Beef Tenderloin Steaks and Balsamic Green Beans Wednesday, Nov 27 2013 

2 teaspoons butter, divided
1 cup vertically sliced yellow onion
1 cup vertically sliced red onion
1/4 cup sliced shallots
3 garlic cloves, minced
1/2 cup fat-free, lower-sodium beef broth
2 cups green beans, trimmed
2 tablespoons balsamic vinegar
1/4 teaspoon salt, divided
4 (4-ounce) beef tenderloin steaks
1/4 teaspoon freshly ground black pepper
Cooking spray
Preparation

Melt 1 teaspoon butter in a medium saucepan over medium-high heat. Add onions and shallots; sauté 6 minutes. Add garlic; sauté 1 minute. Add broth; cook 4 minutes or until onions are tender and liquid almost evaporates. Add beans and vinegar; cover and cook 4 minutes or until beans are crisp-tender. Remove from heat. Stir in remaining 1 teaspoon butter and 1/8 teaspoon salt; keep warm.

Sprinkle steaks with remaining 1/8 teaspoon salt and pepper. Heat a cast-iron skillet over medium-high heat. Coat pan with cooking spray. Add steaks to pan; cook 3 minutes on each side or until desired degree of doneness. Let stand 5 minutes. Serve with bean mixture.

Serves 4

Cooking Light, January/February 2012, page 72

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White Wine Marinated Steak Friday, Mar 8 2013 

3 tablespoons white wine
1 tablespoon olive oil
1 teaspoon Dijon mustard
1 pound chuck eye steaks, trimmed
1/4 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
1 large shallot sliced
1/4 cup fat-free, lower-sodium beef broth

Combine first 3 ingredients in a shallow dish. Add steaks; let stand at room temperature for 10 minutes. Remove steaks from marinade; reserve marinade. Sprinkle steaks evenly with salt and pepper.

Heat a large heavy skillet over medium-high heat. Coat pan with cooking spray. Add steaks to pan; cook 4 minutes on each side or until desired degree of doneness. Remove steaks from pan; keep warm. Add sliced shallot to pan; sauté for 1 minute. Add the reserved marinade and beef broth, scraping pan to loosen browned bits; cook 2 minutes or until liquid is reduced by half. Spoon sauce over steaks.

Yield 4 servings (serving size 3 ounces steak and 1 tablespoon sauce) CALORIES 227, FAT 14.4g, (sat 4.8g, mono 7g, poly 1g), PROTEIN 21.6g, CARBS 1.4g, FIBER 0.1g, CHOL 71mg, IRON 2.6mg, SODIUM 273mg, CALC 10mg

Chive Smashed Potatoes
Cut 1 pound Yukon gold potatoes into 3/4-inch pieces. Steam potatoes 15 minutes. Combine potatoes, 1 cup plain 2% Greek yogurt, 2 tablespoons minced fresh chives, 2 tablespoons fat-free milk, and 1/4 teaspoon salt; mash to desired consistency.

Yield 4 servings CALORIES 111, FAT 0.5g (sat 0.3g), SODIUM 165mg

Lemon Green Beans
Steam 3/4 pound trimmed green beans for 5 minutes or until crisp-tender. Toss with 2 tablespoons lemon rind strips, 1 tablespoon olive oil, 1/4 teaspoon salt, and 1/4 teaspoon black pepper.

Yield 4 servings CALORIES 57, FAT 3.5g (sat 0.5g), SODIUM 154mg

Cooking Light, Page 50

Cherry Glazed Pan Seared Lamb Chops Friday, Feb 8 2013 

Cooking spray
2 teaspoons dried rosemary
1/2 teaspoon salt
1/2 teaspoon black pepper, divided
8 (4-ounce) lamb loin chops, trimmed
2 teaspoons bottled minced garlic
1/2 cup fat-free, less-sodium beef broth
1/2 cup cherry preserves
1/4 cup balsamic vinegar
Parsley sprigs (optional)

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Combine rosemary, salt, and 1/4 teaspoon pepper in a small bowl, stirring well. Rub spice mixture evenly over both sides of lamb. Add lamb to pan; cook 5 minutes on each side. Remove lamb from pan. Wipe pan clean with paper towels.

Return pan to medium heat; recoat with cooking spray. Add garlic to pan; cook 30 seconds. Add remaining 1/4 teaspoon pepper and broth; cook 1 minute, scraping pan to loosen browned bits. Stir in preserves and vinegar; cook 3 minutes or until slightly thick. Return lamb to pan; turn to coat. Cook 1 minute or until desired degree of doneness. Garnish with parsley sprigs, if desired.

Karen Levin, Cooking Light, July 2007

Beef and Guinness Stew Wednesday, Nov 30 2011 

2 tablespoons canola oil, divided
1 tablespoon butter, divided
1/4 cup all-purpose flour
2 pounds boneless chuck roast, trimmed and cut into 1-Inch cubes
1 teaspoon salt, divided
5 cups chopped onion (about 3 onions)
1 tablespoon tomato paste
4 cups fat-free, lower-sodium beef broth
1 (11.2-ounce) bottle Guinness Draught
1 tablespoon raisins
1 teaspoon caraway seeds
1/2 teaspoon black pepper
1 1/2 cups (1/2-inch-thick) diagonal slices carrot (about 8 ounces)
1 1/2 cups (1/2-lnch-thick) diagonal slices parsnip (about 8 ounces)|
1 cup (1/2-inch) cubed peeled turnip (about 8 ounces)
2 tablespoons finely chopped fresh flat-leaf parsley

Heat 1 tablespoon oil in a Dutch oven over medium-high heat. Add 1 teaspoons butter to pan. Place flour in a shallow dish. Sprinkle beef with 1/2 teaspoon salt; dredge beef in flour. Add half of beef to pan; cook 5 minutes, turning to brown on all sides. Remove beef from pan with a slotted spoon. Repeat procedure with remaining 1 tablespoon oil, Pi teaspoons butter, and beef.

Add onion to pan; cook 5 minutes or until tender, stirring occasionaly. Stir in tomato paste; cook 1 minute, stirring frequently. Stir in broth and beer, scraping pan to loosen browned bits. Return beef to pan. Stir in remaining 1 teaspoon salt, raisins, caraway seeds, and pepper; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally. Uncover and bring to a boil. Cook 50 minutes, stirring occasionally. Add carrot, parsnip, and turnip. Cover, reduce heat to low, arid simmer 30 minutes, stirring occasionally. Uncover and bring to a boil; cook 10 minutes or until vcgctablcs arc tender. Sprinkle with parsley.

Yield 8 servings (serving size about 1 cup). CALORIES 365 FAT g (sat 6.8, mono 8, poly), PROTEIN 25.3g CARS lg; FIBER 3.g: CHOL 62mg, SODIUM 454, CALC 52mg

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