Wednesday, February 25, 2015


This "fun cooking" recipe was a sure pick for my menu with lots of colorful vegetables, whole grain and high quality protein all in one pan.  The recipe was inspired by Food Network Magazine. 


(Serves 4)

Cut partially frozen meat paper thin across the grain.
6 oz. sirloin tip steak
Marinate in sauce for 30 minutes:
2 tablespoons applesauce
4 teaspoons brown sugar
1 teaspoon sesame oil 

Slice vegetables:
2 garlic cloves, minced 
1 teaspoon fresh grated ginger
1/3 cup onion, cut in strips
1 carrot, peeled and cut in thin julienne strips
1 portabella mushroom, sliced thin
3/4 cup red cabbage, sliced
2 mini yellow and orange sweet peppers, cut in strips
1/3 cup mung bean sprouts (I sprout my own from organic beans) 

Cook rice:
1 cup brown rice, instant

Separate egg:
2 egg yolks

Brown meat in oil, then set aside
1 teaspoon sesame oil

Saute vegetables, one at a time in sesame oil, and set aside.
1 teaspoon sesame oil

Preheat oven to 425 F.  Preheat individual iron skillets.
Place rice in center of each pan.  Arrange vegetables and beef around the pan.  Drop egg yolk onto center of rice.  
Bake in oven about 5 minutes.
Season with fresh ground pepper.

I'm off to Charleston today to the State Legislature, where it's "Eatright West Virginia Day".  The chef at the capital food court, Chef Jeremey Lucas, is preparing a heart healthy meal and he's featuring our Healthy Cafe signature Black Bean Chili and Whole Grain Cornbread.



No comments:

Post a Comment