Flank Steak Salad Jar

Flank Steak Salad Jar

Ingredients:

 Salad:
1 pound flank steak, 1 to 1 1/2 inches thick
Cooking spray
1/2 head red-leaf lettuce, torn (about 5 cups lightly packed)
1 green onion, thinly sliced (about 1/2 cup)
1/2 cup coarsely chopped fresh cilantro leaves

1 medium tomato, diced

1 cucumber, diced
2 cups Broccoli Slaw (our grocery store carries some prepacked but it is just shredded broccoli, carrots, and red cabbage)

Dressing and optional marinade:

3 tablespoons fresh lime juice
3 tablespoons low-sodium soy sauce

3 tablespoons canola oil

2 tablespoons firmly packed dark brown sugar
1 clove garlic, minced (about 1 teaspoon)
1 1/2 teaspoons peeled and minced fresh ginger
1 1/4 teaspoons red curry paste or chili-garlic sauce

Hardware:

1 Mason Jar

Grilling Supplies

Sharp Knife

Cutting board

Small bowls

Directions:

Dressing Directions:

In a medium bowl, combine 1 tablespoon of the lime juice, the soy sauce, oil, brown sugar, garlic, ginger, and red curry paste. Pour half the mixture into the bag with the meat (if you wish to marinate your meat with this flavoring). Add the remaining 2 tablespoons lime juice to the bag. Seal tightly and marinate the meat in refrigerator at least 4 hours or overnight, turning occasionally. Reserve the rest of the mixture to dress the salad.  I did not use this as my marinade but as my salad dressing only.

Rinse meat and pat dry and place in a sealable plastic bag or small glass dish.  Marinate with your favorite mariande or use Ellie Krieger's sugestion from her link below (basically it is the dressing recipe above).  I marinated ours with a 1/2 tbsp of Worcestershire sauce and 2 tbsp Hibachi sauce we found at Whole Foods.  I let my meat marinade over night.

Coat your grill grate or a grill pan with cooking spray and preheat over medium-high heat until hot. Grill the steak until desired doneness, about 5 minutes per side for medium rare. Let it rest until room temperature for 5 minutes, then slice thinly against the grain.  Let the steak cool down completly before adding to the bottom of your mason jar.

You can add your dressing to the bottom of the jar too if you like, it will make your meat super flavorful as it will soak in.  I chose to not do this but to keep my dressing in a seperate container and add what I wanted when I ate the salad. 

After the meat layer, add any soggy veggies you might want, I used diced cucumbers and tomatoes.  I also added the green onions and cilantro at this point because I thought they would go good here. Next I layered in the broccoli slaw (finely chopped broccoli, red cabbage, and carrots). Finally top with lettuce. Close up your mason jar and store in fridge, ours kept nicely for several days.

Makes 4 servings
Serving size: 2 1/2 cups

Recipe adapted from:

Grilled Thai Beef Salad

Ellie Krieger
http://www.elliekrieger.com/grilled-thai-beef-salad

Mini Frittatas

Mini Frittatas
http://familyfun.go.com/recipes/mini-frittatas-687877/

Ingredients:
4 large eggs
1/4 cup half-and-half
1/2 teaspoon salt
Assorted mix-ins (such as shredded cheese, diced vegetables, and cooked and chopped bacon, ham, or sausage)
Grated Parmesan cheese (optional)

Directions:
Heat your oven to 350º F and coat a 6-cup muffin pan with nonstick cooking spray.
Whisk together the eggs, half-and-half, and salt in a medium bowl, then evenly distribute the egg mixture among the muffin cups. Add about 2 tablespoons of mix-ins to each cup, then sprinkle on a bit of Parmesan cheese, if you like. Bake the frittatas until they are puffy and the edges are golden brown, about 20 to 25 minutes. (If necessary, run a butter knife around the edge of each one to loosen them before removing them from the pan.) Makes 6
Another recipe for mini frittatas:
http://www.foodnetwork.com/recipes/giada-de-laurentiis/mini-frittatas-recipe/index.html

Whole Wheat Pancakes

Whole Grain Buttermilk Pancake Mix
http://www.elliekrieger.com/dyi-pancake-mix

2 cups whole wheat pastry flour, or regular whole wheat flour
1½ cups all-purpose flour
1 cup low-fat dry buttermilk (buttermilk powder)
½ cup cornmeal
¼ cup toasted wheat germ
2 tablespoon granulated sugar (optional)
1 tablespoon plus 1 teaspoon baking power
2 teaspoons baking soda
½ teaspoon salt (optional)

Whisk all the mix ingredients together in a large bowl until combined. Store in the refrigerator in an airtight container for up to 3 months. Makes about 5 1/3 cups of mix.

Makes 16 servings (4 batches)


For the pancakes:
1 1/3 cup of Whole Grain Buttermilk Pancake Mix
1 cup water
1 large egg, lightly beaten
1 tablespoon canola or light olive oil
1 cup fresh or thawed unsweetened frozen blueberries, (or other fruit such as mango, pear or banana, diced), optional
¼ cup pure maple syrup

Place the mix into a medium bowl. Add the water, egg and oil and stir until there are no dry spots or large lumps. It is OK if there are some small lumps.

Heat a large non-stick griddle over a medium heat. If using fruit, ladle about ¼ cup of the batter per pancake onto the griddle then distribute about 2 tablespoons of the fruit on top of each pancake. Drizzle a little more batter on top to coat the fruit. If not using fruit ladle 1/3 cup of the batter per pancake.

Flip when the pancake tops are covered with bubbles and the edges look golden brown, about 2 minutes. Cook until the pancakes are golden brown on both sides and cooked through, about 1-2 minutes more. Serve immediately with the maple syrup.

Makes 4 servings

Serving size 2 4-inch pancakes and 1 tablespoon maple syrup

Per Serving:
Calories 240; Total Fat 7 g; (Sat Fat 1.5 g, Mono Fat 3 g, Poly Fat 1.5 g) ; Protein 8 g; Carb 39 g; Fiber 2 g; Cholesterol 60 mg; Sodium 360 mg

Excellent source of: Vitamin B1(Thiamine), Manganese
Good source of: Protein, Vitamin B2 (Riboflavin), Calcium, Selenium, Phosphorus

Apple Muffins

Apple Muffins

http://www.foodnetwork.com/recipes/ellie-krieger/apple-muffins-recipe/index.html
2005, Ellie Krieger, All Rights Reserved
Prep Time: 15 min
Cook Time: 40 min
Level: Easy
Serves: 12 servings

Ingredients

Cooking spray
3/4 cup plus 2 tablespoons packed brown sugar
1/4 cup chopped pecans
1/2 teaspoon ground cinnamon
1 cup all-purpose flour
1 cup whole-wheat pastry flour
1 teaspoon baking soda
1/2 teaspoon salt
1/4 cup canola oil
2 large eggs
1 cup natural applesauce
1 teaspoon vanilla extract
3/4 cup lowfat buttermilk
1 Golden Delicious apple, peeled, cored and cut into 1/4-inch
pieces

Directions

Preheat oven to 400 degrees F. Coat a 12-capacity muffin
pan with cooking spray.

In a small bowl, mix together 2 tablespoons of the brown sugar, the pecans and
cinnamon.
In a medium bowl, whisk together the all-purpose and whole-wheat flour, baking soda
and salt.

In a large bowl, whisk the remaining 3/4 cup sugar and oil until combined. Add the
eggs, 1 at a time, whisking well after each addition. Whisk in the applesauce and
vanilla.

Whisk in the flour mixture in 2 batches, alternating with the buttermilk. Whisk just
until combined. Gently stir in the apple chunks.

Pour the batter into the prepared muffin pan and sprinkle with the pecan mixture. Tap
the pan on the counter a few times to remove any air bubbles. Bake for 20 minutes or
until a wooden pick inserted in center of 1 of the muffins comes out clean.

Let cool on a wire rack for 15 minutes. Run a knife around the muffins to loosen them
and unmold. Cool completely on the rack

Hash

Southwestern Hash

http://www.foodnetwork.com/recipes/ellie-krieger/southwestern-hash-recipe/index.html
2007, Ellie Krieger, All Rights Reserved
Prep Time: 15 min
Cook Time: 20 min
Level: Easy
Serves: 4 servings (serving size: 1 1/4 cup of hash and 1 egg)

Ingredients

• 1 pound small red potatoes, cut into 1/2-inch cubes
• 1 tablespoon olive oil
• 1 small onion, diced (about 1 cup)
• 1 green pepper, diced (about 1 cup)
• 3 cloves garlic, minced
• 1/4 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 1 teaspoon ancho chili powder or other chili powder
• 3 medium tomatoes, diced (about 2 1/2 cups)
• 1 can no-salt-added black beans, drained and rinsed
• Salt and freshly ground black pepper
• 1/3 cup chopped fresh cilantro leaves
• 4 eggs
• Hot pepper sauce, for serving

Directions

Place the potatoes in a large non-stick skillet. Cover with water, bring to a boil and cook until thepotatoes are tender, about 8 minutes. Drain and set potatoes aside.
Dry the skillet with a paper towel. Add the oil and heat over a medium-high heat. Add the onions and peppers and cook until vegetables have softened, about 6 minutes. Stir in the potatoes, garlic, cumin, oregano, and chili powder. Add the tomatoes and beans and simmer for 5 minutes or until heated through. Season with salt and pepper. Stir in cilantro.
Transfer the hash onto serving plates. With the heat off, wipe out the pan again. Spray it withcooking spray, turn heat on to medium-low and cook the eggs, sunny-side up, or over-easy. Put an egg on top of each mound of hash. Serve with hot sauce.