The Everyday DASH Diet Cookbook (15 page)

3 tablespoons brewed cold black tea

3 tablespoons light coconut milk

2 teaspoons peeled and minced fresh ginger

2 teaspoons reduced-sodium soy sauce

1½ teaspoons rice vinegar

2 teaspoons curry powder

1 clove garlic, crushed through a press

Chopped fresh cilantro or mint, for garnish

To prepare the sirloin: In a small bowl, mix the curry powder, ground ginger, granulated garlic, salt, and pepper. Spray the oil on both sides of the steak and season with the curry mixture. Let stand at room temperature while making the peanut sauce.

To make the Peanut Dipping Sauce: In a medium bowl, whisk together the peanut butter, tea, coconut milk, ginger, soy sauce, vinegar, curry, and garlic.

Position a broiler rack about 4 inches from the source of heat and preheat on high. Oil the broiler rack and add the steak. Broil, flipping the steak over after 3 minutes, until browned on both sides and the meat feels only slightly resilient when pressed in the center, about 6 minutes for medium-rare. Transfer to a carving board and let stand for 3 minutes.

Pour the peanut sauce into eight ramekins. Carve the steak across the grain into ½-inch-thick slices. Transfer to a platter and sprinkle with the cilantro. Serve hot, with the peanut sauce.

NUTRITIONAL ANALYSIS

(1 [4-ounce] serving) 236 calories, 28 g protein, 0 g carbohydrates, 12 g fat, 0 g fiber, 100 mg cholesterol, 191 mg sodium, 439 mg potassium. Food groups: 4 ounces meat.

(1 [3-ounce] serving) 189 calories, 23 g protein, 0 g carbohydrates, 10 g fat, 0 g fiber, 80 mg cholesterol, 153 mg sodium, 343 mg potassium. Food groups: 3 ounces meat.

(1 serving, Peanut Dipping Sauce: 3 tablespoons) 198 calories, 4 g protein, 10 g carbohydrates, 9 g fat, 1 g fiber, 0 mg cholesterol, 159 mg sodium, 157 mg potassium. Food groups: 1 nut.

Meat Temperatures

An instant-read thermometer is a reliable tool, but it works best with roasts and large cuts of meat that will support the thin probe. For thin cuts of meat such as chops and steaks and for boneless chicken breast, it is best to rely on “the touch test.” As meat cooks, its liquid evaporates and the flesh becomes firmer. Press the meat with a forefinger to determine its doneness. In general, rare meat feels soft, medium is slightly resilient, and well-done is firm. Or use a small, sharp knife and check the internal color of the meat.

Sirloin, Shiitake, and Asparagus Stir-Fry

Stir-fries allow the DASH-centric cook to use a reasonable amount of meat with lots of vegetables. Serve with ½ cup of Basic Brown Rice (
here
), if you wish. If you care to sprinkle soy sauce on your serving, use a very light hand.

MAKES 6 SERVINGS

Sauce

¾ cup Homemade Chicken Broth (
here
) or canned low-sodium chicken broth

2 tablespoons dry sherry or dry vermouth

1 tablespoon rice vinegar

1 tablespoon low-sodium soy sauce

1 tablespoon cornstarch

½ teaspoon freshly ground black pepper

Stir-Fry

4 teaspoons canola oil

1 pound sirloin steak, excess fat trimmed, cut across the grain into ¼-inch-thick slices and then into 2-inch strips

1 tablespoon peeled and minced fresh ginger

2 cloves garlic, minced

12 ounces thin asparagus, woody stems discarded, cut into 1-inch lengths

6 ounces shiitake mushroom caps, sliced

6 ounces sugar snap or snow peas, trimmed

½ cup water

3 scallions, white and green parts, cut into 1-inch lengths

To make the sauce: In a small bowl, whisk together the broth, sherry, vinegar, soy sauce, cornstarch, and pepper.

To make the stir-fry: Heat 2 teaspoons of the oil in a large nonstick skillet or wok over medium-high heat. In two batches, add the steak and cook, stirring occasionally, until seared, about 2 minutes. Transfer to a plate.

Heat the remaining 2 teaspoons oil in the skillet over medium-high heat. Add the ginger and garlic and stir until fragrant, about 30 seconds. Add the asparagus, shiitake, and sugar snap peas and stir well. Add the water and cook, stirring often, until the water has evaporated and the vegetables are crisp-tender, about 3 minutes. During the last minute, stir in the scallions.

Add the sauce mixture to the skillet and stir until thickened and boiling, about 30 seconds. Return the steak to the skillet and stir well. Transfer to a serving platter. Serve hot.

NUTRITIONAL ANALYSIS

(1 serving) 182 calories, 20 g protein, 10 g carbohydrates, 7 g fat, 3 g fiber, 45 mg cholesterol, 157 mg sodium, 584 mg potassium. Food groups: 3 ounces meat, 2 vegetables.

Beef and Mushrooms with Sour Cream–Dill Sauce

Beef Stroganoff can be an excessively rich dish. I’ve reduced the guilt factor by using lean sirloin, lots of mushrooms, and reduced-fat sour cream. Broccoli Ziti (
here
) would be a good match for a side dish.

MAKES 4 SERVINGS

2 teaspoons canola oil, plus more in a pump sprayer

1 pound sirloin steak, excess fat trimmed, cut across the grain in ½-inch-thick slices and then into 2-inch-wide pieces

12 ounces cremini mushrooms, sliced

¼ cup finely chopped shallots

2 teaspoons cornstarch

¾ cup Homemade Beef Stock (
here
)

½ cup reduced-fat sour cream

1 tablespoon finely chopped fresh dill

½ teaspoon kosher salt

½ teaspoon freshly ground black pepper

Spray a large nonstick skillet with oil and heat over medium-high heat. Add half of the sirloin and cook, flipping the sirloin pieces halfway through cooking, until browned on both sides, about 2 minutes. Transfer to a plate. Repeat with the remaining sirloin.

Heat the 2 teaspoons oil in the skillet over medium heat. Add the mushrooms and cook, stirring occasionally, until their liquid evaporates and they begin to brown, about 6 minutes. Stir in the shallots and cook until softened, about 1 minute.

In a small bowl, sprinkle the cornstarch over the broth and stir to dissolve. Stir into the mushrooms and cook until boiling and thickened. Stir in the sour cream, dill, salt, and pepper. Return the sirloin and any juices on the plate to the skillet and cook just until heated through, about 30 seconds. Serve hot.

NUTRITIONAL ANALYSIS

(1 serving) 275 calories, 31 g protein, 9 g carbohydrates, 13 g fat, 1 g fiber, 72 mg cholesterol, 354 mg sodium, 899 mg potassium. Food groups: 4½ ounces meat, 1 vegetable, 1 fat.

Filet Mignon
au Poivre
with Bourbon-Shallot Sauce

This variation of steak
au poivre
has an American kick from its bourbon pan sauce, although you can use the traditional brandy or Cognac. It has a spicy crust of four different peppercorns, which are sold as a blend at specialty markets and many supermarkets. If you can’t find it, substitute 2 teaspoons whole peppercorns (because the red and green peppercorns reduce the pepper blend’s heat, you can use more of the blended peppercorns). Serve with the Smashed Yukon Golds with Buttermilk and Scallions and Creamed Spinach with Mushrooms
here
and
here
for a real steakhouse meal.

MAKES 4 SERVINGS

1 tablespoon four-peppercorn blend (a commercial blend of black, white, red, and green peppercorns)

4 (6-ounce) filets mignons

1 teaspoon canola oil, plus more in a pump sprayer

¼ cup finely chopped shallots

¼ cup bourbon, brandy, or Cognac

1 cup Homemade Beef Stock (
here
) or canned low-sodium beef broth

1 tablespoon cold unsalted butter

Pinch of kosher salt

Coarsely crush the peppercorns in a mortar and pestle or on a work surface under a heavy skillet. Spread the crushed peppercorns on a plate. Sprinkle the peppercorns evenly over both sides of the filets mignons, pressing them into the meat to adhere.

Spray enough oil in a large nonstick skillet to lightly coat the bottom, and heat over medium-high heat. Add the filets mignons and cook until the undersides are well browned, about 4 minutes. Turn and brown the other sides until the meat feels slightly resilient, about 4 minutes for medium-rare meat. Transfer to a plate.

Combine the shallots and the 1 teaspoon oil in the skillet and cook over medium heat, stirring often, until the shallots soften, about 2 minutes. Add the bourbon and cook until almost completely evaporated, about 1 minute. Add the stock and bring to a boil over high heat, scraping up the browned bits in the skillet with a wooden spatula. Boil until reduced to ½ cup, about 2 minutes. Remove from the heat and whisk in the butter and salt.

Serve each steak on a dinner plate, topped with a spoonful of sauce.

NUTRITIONAL ANALYSIS

(1 serving) 315 calories, 34 g protein, 2 g carbohydrates, 14 g fat, 0 g fiber, 104 mg cholesterol, 123 mg sodium, 440 mg potassium. Food groups: 5 ounces meat.

Spiced Roast Eye of Round

This is another recipe intended to provide leftovers for other meals—in this case, lean roast beef. The spice mixture is less assertive than you might imagine, but you can scrape it off the meat when making sandwiches and salads, if you wish. Eye of round is a very lean cut and should be roasted no more than medium-rare or it will toughen. And be sure to carve it as thinly as possible.

MAKES 12 SERVINGS

1 teaspoon cumin seeds

1 teaspoon coriander seeds

½ teaspoon whole black peppercorns

½ teaspoon kosher salt

½ teaspoon ground ginger

¼ teaspoon freshly ground black pepper

⅛
teaspoon cayenne pepper

1 (3-pound) beef eye of round roast, tied

1 clove garlic, cut into about 12 slivers

Olive oil in a pump sprayer

Position a rack in the center of the oven, and preheat the oven to 400°F.

Coarsely crush together the cumin, coriander, and peppercorns in a mortar, in an electric spice grinder, or on a work counter under a heavy skillet. Transfer to a bowl and add the salt, ginger, pepper, and cayenne.

Using the tip of a small knife, make 1-inch-deep incisions in the beef and stuff a garlic clove sliver into each slit. Spray the beef with oil and sprinkle with the spice mixture. Place the roast on a meat rack in a roasting pan.

Roast for 10 minutes. Reduce the oven temperature to 350°F and continue roasting until an instant-read thermometer inserted in the center of the beef reads 125°F for medium-rare, about 1 hour. Transfer the beef to a carving board and let stand for 10 minutes.

Remove the string and cut the meat crosswise into thin slices. Transfer to a serving platter and pour the carving juices over the beef. Serve immediately.

NUTRITIONAL ANALYSIS

(1 serving: 3 ounces) 185 calories, 33 g protein, 0 g carbohydrates, 5 g fat, 0 g fiber, 84 mg cholesterol, 125 mg sodium, 277 mg potassium. Food groups: 4½ ounces meat.

Beef Fajitas with Two Peppers

Fajitas are a real crowd-pleaser, fun to make and eat. To lighten the sodium load, serve with lettuce leaves instead of flour tortillas if you wish.