Italian Flank Steak with Deconstructed Caponata Salad

The name of this dish is a real mouthful but trust me, it is an absolutely delicious one. I have prepared a simple Italian style marinade for the flank steak to give it some pizazz and help tenderized it even more and then I took a classic Italian vegetable side dish, Caponata, and broke it down to its individual parts, gently cooked them until just tender and tossed it with fresh peppery arugula. Instead of the basic sauce for the Caponata I used the individual ingredients to make the dressing for the salad. When you take a bite with a little of everything on your fork you will be amazed at the wonderful blending of flavors; the contrast of the tender vegetables with the slightly wilted spicy arugula, the flavorful beef and the distinct dressing. Make sure you keep the recipe for the Deconstructed Caponata Salad handy because it makes a great vegetable side dish for many other proteins as well. I hope you enjoy.

Italian Flank Steak

Ingredients:

1 lb. beef flank steak, trimmed of visible fat

1/4 cup red wine vinegar

1/2 cup low sodium beef stock

2 tsp. garlic powder

1 tsp. onion powder

2 tsp. dried basil

1 1/2 tsp. dried oregano

3/4 tsp. dried thyme

1/2 tsp. crushed red pepper flakes

1/4 cup fresh flat leaf parsley, rough chopped

vegetable spray

Blend the marinade ingredients together in a large zipper bag or other vessel that will hold the flank steak and marinate in the refrigerator overnight.

Preheat your cast iron grill pan and lightly coat with vegetable spray if needed. Remove the steak from the marinade, discard the liquids, and remove any solids from the steak so they do not burn. Place the steak in a screaming hot grill pan and cook for about 6 to 8 minutes per side, depending on thickness and how done you prefer your steak. Remove and let steak rest, covered loosely with aluminum foil, for about 10 minutes to redistribute the juices. Slice steak and place on top of Deconstructed Caponata Salad to serve.

An absolutely delicious vegetable side dish on its own you can omit the arugula, toss with the dressing and serve with any of your favorite proteins for something delightfully different that your whole family will enjoy. I hope you enjoy.

Deconstructed Caponata Salad

Ingredients:

1/2 cup celery, diced

1 cup onion, diced

1 cup green bell pepper, diced

1/4 tsp. crushed red pepper flakes

3 cups eggplant, cubed

2 cups zucchini, cubed

1 1/2 cup plum tomato, diced

1 Tbsp. olive oil + olive oil spray as needed

1/4 cup fresh flat leaf parsley, rough chopped

4 cups arugula

Dressing:

1/4 cup red wine vinegar

3 to 4 tsp. Splenda, depending on your taste

1/2 tsp. dried oregano

2 Tbsp. fresh basil, chopped

4 tsp. capers, rinsed and drained

Preheat a large saute pan on medium low heat and add the olive oil. Cook the celery, onion and bell peppers along with the crushed red pepper flakes until barely tender. Remove and reserve in large bowl. Lightly coat pan with olive oil spray if needed and saute the eggplant on medium low until slightly caramelized and tender. Remove and add to bowl with celery mixture. Coat pan again if needed and saute the zucchini until barely tender. Add to bowl of vegetables also. Coat pan again if needed and just kiss the tomatoes with the heat for a minute or so until they are barely tender. You don't want them to be too soft or they will fall apart and not hold their shape. Add to blend of vegetables. Gently toss arugula and fresh parsley with the cooked vegetables.

Whisk together the red wine vinegar and Splenda until the Splenda has dissolved and add the remaining ingredients. Whisk to blend and toss with the Deconstructed Caponata Salad.

Note ~ the Nutrition Facts are per portion for the complete meal, including 3 ounces of cooked flank steak and 1 1/4 cups dressed Deconstructed Caponata Salad.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 297.0
Total Fat 12.8 g
Saturated Fat 4.3 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 6.0 g
Cholesterol 56.7 mg
Sodium 280.0 mg
Potassium 1,296.2 mg
Total Carbohydrate 21.0 g
Dietary Fiber 6.3 g
Sugars 3.7 g
Protein 27.3 g

Glazed Chinese Spare Ribs

Spare ribs are probably among the most popular dishes in a Chinese restaurant and rightfully so. They are absolutely delicious. Tender and juicy pork drenched in a sweet barbecue sauce that is delightfully caramelized. Indeed delicious because they contain an enormous amount of refined sugars usually found in the barbecue sauce. I have been cooking Cantonese style cuisine since my early teenage years and had perfected a restaurant style spare rib long ago. Now, I have used my original recipe as a guideline to create my low carbohydrate version of these delectable ribs. The cooking technique is what makes them come out perfectly tender each and every time and the low carb glaze has the wonderful flavors we expect. This recipe is higher in fat than most of my recipes are and are not something we eat everyday but after all, they are pork spare ribs. If you prefer you can use a leaner cut of pork such as center cut chops or a pork tenderloin and you will achieve the same delicious, restaurant style taste. I hope you enjoy.

Glazed Chinese Spare Ribs

Ingredients:

2 1/2 to 3 lb. slab of ribs, trimmed of all visible fat, skirt (under-flap) removed and cut into individual ribs

1/4 cup sugar free apricot preserves (I use Smucker's brand but any will do)

2 Tbsp. low carb or low sugar ketchup

1 tsp. garlic powder

2 Tbsp. dry Sherry

2 Tbsp. reduced sodium soy sauce

1/4 tsp. white pepper

1 Tbsp. brown rice vinegar

1tsp. five spice powder

1/2 tsp. ground ginger

1 tsp. Splenda

vegetable spray

Preheat oven to 425'

Blend together all of the glaze ingredients in a small bowl. Set aside for flavors to marry a bit while you place a large pot of water on high to bring to a boil. Carefully place a few ribs at a time into the boiling water and let simmer for 12 to 14 minutes. Remove ribs and arrange ribs with the bone side up on a cooling rack, which has been sprayed with vegetable spray, and placed in an aluminum foil covered baking sheet. Repeat this process until all of the ribs have been blanched in the simmering water.

Brush the ribs on the bone side only with the glaze mixture and place in oven to roast for 15 minutes. Turn ribs and glaze the meaty side and return to oven for another 15 to 20 minutes, until reddish brown and caramelized.

Note ~ for a reduced fat version you can substitute either center cut pork chops or a pork tenderloin. Skip the blanching step and roast as you normally would in the oven at 425' until an internal temperature of about 145' is reached. Make sure to line your pan with aluminum foil for a quick and easy clean up.

Nutrition Facts

8 - 3 Ounce Servings of Spare Rib Meat Only (without bone or debris)

Amount Per Serving

Calories 353.2

Total Fat 25.8 g

Saturated Fat 9.5 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 11.5 g
Cholesterol 102.9 mg
Sodium 270.8 mg
Potassium 279.3 mg
Total Carbohydrate 3.7 g
Dietary Fiber 0.1 g
Sugars 0.4 g
Protein 25.0 g

Toasted Chile de Arbol and Pumpkin Seed Sauce

I based this sauce on some of the flavors found in a Rick Bayless hot sauce. In Chef Bayless' original recipe he uses several times the amount of chilies and a few other ingredients that I have opted not to use as I took the flavors in another direction. His original recipe is for a hot sauce, similar to a Tabasco style sauce and a table condiment and I have no doubt it is quite delicious. My recipe is for a spicy and very flavorful sauce to be served with a protein, in particular the Tequila-Lime Chicken recipe posted yesterday, though it would be great on most any protein. There are a few simple steps to make this but it is worth the bit of extra effort and the sauce can keep in the refrigerator for at least a week. I hope you enjoy.

Toasted Chile de Arbol and Pumpkin Seed Sauce

Ingredients:

10 pieces chile de arbol

1/2 cup shelled unsalted pumpkin seeds

1 1/2 cups water

1/4 cup cilantro. rough chopped

3 cloves garlic, smashed

1 Tbsp. Mexican oregano (substitute regular if not available)

1 Tbsp. ground cumin

1/4 cup cider vinegar

1 tsp. dark agave nectar, but light will work fine also

Toast the chilies in a dry saute pan on medium high heat, shaking the pan often and watching them carefully so they do not burn. Place in a medium sized sauce pan and reserve. Toast the pumpkin seeds in the same saute pan as the chiles, also shaking pan and tossing often and watching them so they do not burn. Add to the sauce pan with the chilies. Add the rest of the ingredients except the vinegar and agave nectar into the sauce pan and bring to a simmer. Simmer for about 15 minutes.

Pour the contents of the sauce pan into a blender in which the small plastic insert has been removed from the top. Cover the open hole with a clean dish towel and starting on a slow speed, puree the mixture. You can increase the speed as some of the steam is let off. Pour through strainer, using a spatula to push it through, into a clean sauce pan. There will still be some solids left in the strainer but there shouldn't be too much. Discard the leftover solids.

Add the cider vinegar and agave nectar and simmer the sauce for about 10 minutes or until it lightly coats the back of a spoon.

Nutrition Facts

8 - 2  Tablespoon Servings

Amount Per Serving

Calories 56.2
Total Fat 3.7 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 3.7 mg
Potassium 61.3 mg
Total Carbohydrate 2.7 g
Dietary Fiber 1.8 g
Sugars 0.3 g
Protein 2.5 g

Tequila-Lime Chicken

Tequila-Lime Chicken launches the aroma of margaritas in the blender while it is grilling so I suggest you slide a Jimmy Buffet CD in the player and get in the island mood while you are cooking. The strong sweet scent of lime and the distinct aroma of tequila are simply amazing. Don't be fooled by the inclusion of tequila because this is a very easy and very family friendly recipe. I assure you that the alcohol will evaporate when the chicken is cooking but leave the classic flavor combination. If you can tolerate salt you can use a finishing salt, a nice course sea salt, when serving it to complete your margarita. If you are like me and you cannot, have no fears, the dish is absolutely delicious just the way it is. This recipe is for the marinade and grilling instructions and tomorrow I will add the recipe for the sauce you see on the plate accompanying the chicken. That is my Toasted Chile de Arbol and Pumpkin Seed Sauce. It is based on a hot sauce recipe created by Chef Rick Bayless using some of the same ingredients but takes a different turn than his hot sauce. The Tequila-Lime Chicken is a stand alone dish but my sauce adds another layer of flavor that compliments it with a delicious, tasty heat. I hope you enjoy.

Tequila-Lime Chicken

Ingredients:

4 - 4 ounce boneless skinless chicken breasts, trimmed of all visible fat

4 ounces tequila, white or gold, your favorite or whatever you have in the house

2 Tbsp. lime zest, about 2 limes, grated

1/2 cup fresh lime juice, about 4 limes

1/4 cup cilantro, leaves and stems, rough chopped

1/4 cup onion, rough chopped

3 cloves garlic, smashed

1 Tbsp. Mexican oregano, or plain oregano if none available

1 Tbsp. ground cumin

Clean and prep chicken by removing all visible fat and set aside. Add the rest of the ingredients in a large zipper top bag, which has been placed in a shallow baking dish or other vessel to capture any leaks if they occur. Zip top securely and gently shake to mix ingredients. Open bag and place chicken inside, zip securely again and shake to make sure all of the chicken is coated with the marinade. Rest the bag in the baking dish and put on the lowest shelf in the refrigerator to marinate for two hours. Two hours is really about all the time you need to impart the strong tequila and lime flavors into the chicken before the acidity begins to change the texture of the chicken.

Preheat and cast iron grill pan on high and lightly coat with vegetable spray if needed. Remove the chicken from the zipper bag and discard the remaining marinade. Brush any solids off of the chicken that may have stuck. Depending on the size of your grill pan, cook two pieces of chicken at a time so you do not crowd the pan and allow for a good sear. Cook the chicken breasts for about 6 to 8 minutes on each side, depending on the thickness of the chicken, turning with tongs. If you want the look of the cross-hatch grill marks, turn the chicken breast about 90 degrees midway through the cooking time for each side. This will give that lovely effect but is not necessary. If desired, sprinkle each chicken breast with course sea salt, like a Fleur De Sel, and an extra wedge of lime when serving.

Nutrition Facts
4 Servings
Amount Per Serving
Calories 189.3
Total Fat 1.5 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.2 g
Cholesterol 65.0 mg
Sodium 254.2 mg
Potassium 116.7 mg
Total Carbohydrate 6.1 g
Dietary Fiber 1.3 g
Sugars 0.8 g
Protein 23.8 g

Rich Double Chocolate Almond Cake

If you are a chocolate lover, and who isn't really, then you are going to absolutely love the deep, dark, rich goodness of this cake. Not only have I used unsweetened cocoa powder but I have enhanced the chocolate goodness of this cake with just a touch of real dark chocolate. I prefer to use Lindt Extra Dark with 85% Cocoa because it delivers a big punch of chocolate with little sugar and adds all the health benefits of dark chocolate. To give this a more complex flavor I have used a little coffee and vanilla extract as well. The classic combination of chocolate with the added depth of coffee and the taste of almond is spectacular. I prepared this as a loaf cake but you can use whatever shape cake pan you prefer as long as you remember to adjust your baking time accordingly. I hope you enjoy.

Rich Double Chocolate Almond Cake

Ingredients:

Dry:

1 cup almond flour

2.3 cup coconut flour

2 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt

1/2 cup unsweetened cocoa powder

Wet:

3 eggs

1 cup sour cream

4 Tbsp. unsalted butter, melted

1 tsp. vanilla extract

2 tsp. almond extract

1 cup Splenda

4 squares (40 grams) Lindt Extra Dark chocolate with 85% Cocoa, or equivalent

1/4 cup coffee

1 ounce unsalted almonds, chopped

butter spray

Preheat oven to 375'

Whisk together dry ingredients in a large bowl until well combined. Break up the squares of chocolate and place in a small bowl. Microwave at 10 second intervals, stirring, until chocolate has melted, about 20 to 30 seconds and cool slightly. Blend wet ingredients in another bowl. Add the chocolate and stir thoroughly until all the ingredients are well mixed. Pour the wet ingredients into the dry and stir well, the batter will be thick.

Lightly coat a 9" by 5" loaf pan with butter spray. Spoon the batter in and smooth the top with a spatula or knife. Sprinkle the chopped almonds evenly across the top and bake for 40 to 45 minutes or until an inserted toothpick comes out clean. Cool cake in pan on a rack for at least 15 minutes or until cake pan is cool to the touch and then carefully turn out onto rack to finish cooling.

Nutrition Facts

12 - 3/4" Thick Servings

Amount Per Serving
Calories 212.8
Total Fat 17.5 g
Saturated Fat 7.1 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 3.5 g
Cholesterol 71.9 mg
Sodium 210.4 mg
Potassium 64.3 mg
Total Carbohydrate 13.2 g
Dietary Fiber 5.5 g
Sugars 0.9 g
Protein 6.5 g