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

Creamy Roasted Onion and Garlic Dressing

I had developed this dressing for my own tastes but thought I would share it with you all. It is so full of delicious layers of flavor and is wonderful as both a salad dressing or dipping sauce. This is so simple to prepare with just one easy step to do before throwing it all together in the food processor. I roast the onion and garlic to bring out the caramelized and full, sweet flavors, which adds so much depth to the dressing. It is then complimented with Dijon mustard and brown mustard seeds for a bold taste and a bit of a zing and a touch of agave nectar balances everything perfectly. I hope you enjoy.

Creamy Roasted Onion and Garlic Dressing

Ingredients:

1 large onion, about 12 ounces, preferably vidalia or other sweet onion

1 large head garlic, split in half

1 Tbsp. olive oil

3/4 cup sour cream

3/4 cup mayonnaise

1 Tbsp. white wine vinegar

1 Tbsp. Dijon mustard

1 Tbsp. brown mustard seeds

1 tsp. fresh thyme

4 Tbsp. fresh chives, chopped

1 Tbsp. agave nectar

black pepper

Preheat oven to 400'

Peel the onion leaving the root end in tact to hold it together. Quarter the onion without going all the way through and spread open. Place the onion and garlic on two separate sheets of aluminum foil large enough to fold closed. Drizzle each with a little olive oil and season with black pepper. Fold each foil package closed by gathering the corners and place into an oven safe dish. Roast for about 30 to 45 minutes or until the onion is tender and the garlic is nicely caramelized. Remove from foil and cool to room temperature.

Add the rest of the ingredients into the bowl of a food processor. Chop the onion roughly and add. Squeeze the roasted garlic out of each section and add. Season with black pepper to taste. Pulse until the mixture is smooth and all of the ingredients have been well incorporated. Chill for about 2 hours to marry flavors. The dressing will thicken as it chills.

Nutrition Facts

24 - 2 Tablespoon Servings (about 3 cups total)
Amount Per Serving
Calories 84.0
Total Fat 7.2 g
Saturated Fat 1.5 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 3.9 g
Cholesterol 5.7 mg
Sodium 67.1 mg
Potassium 44.7 mg
Total Carbohydrate 3.0 g
Dietary Fiber 0.4 g
Sugars 0.1 g
Protein 0.7 g

Note ~ If desired a reduced fat version can be made by substituting low fat sour cream, mayonnaise and using olive oil spray.

Creamy Blue Cheese and Tarragon Dressing

A classic dressing for an iceberg lettuce wedge or as a dipping sauce for buffalo hot wings this creamy dressing does not miss a beat. The added fresh tarragon gives this a lift in flavor that is distinctive but yet subtle and compliments anything you serve it with. I have written this recipe in the full fat version but if you have issues with full fat products then feel free to substitute reduced fat, never fat free, products in their place. A reduced fat product does have added carbohydrates so please read the nutrition labels before you use them. For me, if used in the portion controlled amounts, along with a reasonable meal plan for the day, there is nothing wrong with the amount of total fat in this dressing. But, since each of us is different and approaches in our diabetes control varies you can make the decision that best fits your plan. Serve this Creamy Blue Cheese and Tarragon Dressing with my Buffalo Chicken Tenders Salad as a wonderful light dinner or great lunch. I hope you enjoy.

Creamy Blue Cheese and Tarragon Dressing

Ingredients:

3/4 cup sour cream

3/4 cup mayonnaise

1 tsp. white wine vinegar

1/4 tsp. white pepper

1/4 cup tarragon leaves, lightly packed

4 ounces blue cheese, crumbled

Place all ingredients, except the blue cheese, into the bowl of a food processor and pulse until smooth and tarragon has been incorporated. Add the blue cheese and pulse a few times to mix in but still have some texture. If you prefer a completely smooth and creamy style dressing continue to pulse until desired texture is reached.

Nutrition Facts

16 - 2 Tablespoon Servings

Amount Per Serving

Calories 125.0
Total Fat 11.8 g
Saturated Fat 3.5 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 5.7 g
Cholesterol 13.8 mg
Sodium 176.2 mg
Potassium 51.8 mg
Total Carbohydrate 1.0 g
Dietary Fiber 0.1 g
Sugars 0.0 g
Protein 2.1 g

Rouille Style Dressing

Rouille is a classic French rust color creamy sauce made basically with garlic, red pepper, bread crumbs and olive oil. It is normally served as a condiment with the seafood classic Bouillabaisse. I love the hearty and biting taste of a Rouille and have taken it to a new level to use as a dressing for salads or a dipping sauce by adding additional bright, big and bold flavors. This sauce is the perfect compliment to the Steak Marinade Provencal recipe found below. I hope you enjoy.

Rouille Style Dressing

Ingredients:

3/4 cup sour cream

3/4 cup mayonnaise

3 Tbsp. white wine vinegar

1/4 tsp. cayenne pepper (or to taste)

1/4 cup packed basil leaves

1 1/2 Tbsp. orange zest, grated

6 cloves garlic, rough chopped

2 Tbsp. parsley, rough chopped

1/2 cup roasted red peppers

Place all ingredients in the bowl of a food processor and pulse until smooth and creamy. Chill well before serving. 

Nutrition Facts

18  - 2 Tablespoon Servings

Amount Per Serving

Calories 91.8
Total Fat 8.7 g
Saturated Fat 1.9 g
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 4.6 g
Cholesterol 7.6 mg
Sodium 69.0 mg
Potassium 39.1 mg
Total Carbohydrate 1.5 g
Dietary Fiber 0.3 g
Sugars 0.0 g
Protein 0.5 g

Vanilla-Butter Poached Lobster Tails and Watercress Parsley Salad with Citrus Vinaigrette

Well, they always say to save the best for last and that is exactly what I have done in my GULF COAST SEAFOOD WEEK recipes. Absolutely succulent, sweet southern spiny lobster tails slow poached in butter that has been scented with vanilla beans and fresh tarragon cooked to perfection. Adorned with a peppery salad of watercress, the freshness of flat leaf parsley and the cool crispness of cucumber all lightly dressed in a vanilla-butter citrus vinaigrette that will knock your socks off. Please, please prepare this dish using our delicious spiny lobster tails and fresh produce and help support the gulf coast states through our trials by oil. Our seafood is still safe, healthy and delicious and we are open for business. Come on down! I hope you enjoy.

Vanilla-Butter Poached Lobster Tails and Watercress Parsley Salad with Citrus Vinaigrette

Ingredients:

1 lb. unsalted butter

2 large vanilla beans

2 or 3 sprigs tarragon

6 medium spiny lobster tails in the shell (about 5 ounces each with shell)

1 Tbsp. orange zest, grated 

1/4 cup fresh orange juice

1 tsp. lemon zest, grated

1/2 lemon, juiced

1 tsp. lime zest, grated

1 lime, juiced

1 Tbsp. white wine vinegar

2 Tbsp. extra virgin olive oil

4 Tbsp. vanilla-butter, reserved after poaching

2 cups watercress

2 cups flat leaf parsley

2 cups cucumber, seeded and diced

salt and pepper to taste

Preheat oven to 250'

Place the butter in a shallow casserole dish that will hold all six lobster tails. Place in oven to melt the butter. When the butter has melted, skim some of the solids off and discard. This will give you an almost completely clarified butter. Split the vanilla beans with a sharp paring knife and run the back of the blade down the bean to scrape out the tiny vanilla seeds. Place the seeds and the beans into the melted butter along with the sprigs of fresh tarragon and return to oven for about 10 to 15 minutes. Remove and place lobster tails in the butter, flat side down and return to oven and poach in butter for between 12 and 15 minutes. Turn tails over with shell side down and continue to poach for another 12 to 15 minutes or until the lobster meat appears translucent. Remove from oven and reserve tails on a plate to cool to room temperature.

While the lobster is cooling prepare the citrus vinaigrette by combining the zests, juices, white wine vinegar and olive oil with a whisk. Whisk in 4 tablespoons of the vanilla-butter. Season to taste with salt and pepper if desired. Place the watercress, parsley and cucumber in a large bowl. Lightly dress salad with the vinaigrette or to taste.

Remove lobster meat from shell. Reserve shell for use later. Carefully slice lobster meat and arrange across about one cup of the dressed salad per person. Garnish with additional vinaigrette if desired.

Don't throw out the vanilla-butter that is left. Most of it will be left and it can be fortified with even more flavor and kept either refrigerated for two weeks or frozen for about one month. To fortify place the lobster shells, a few more sprigs of tarragon and about a 4" length of orange zest into the vanilla-butter. Return to the 250' oven and let simmer for about one hour. Remove from oven, cool and strain through cheesecloth. Discard solids. Place the butter in a clean container and refrigerate until solid again. The fortified butter can be refrigerated for up to two weeks or frozen for up to one month.

Nutrition Facts

6 Servings

Amount Per Serving

Calories 254.9
Total Fat 15.6 g
Saturated Fat 6.4 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 5.6 g
Cholesterol 125.9 mg
Sodium 338.9 mg
Potassium 274.0 mg
Total Carbohydrate 6.2 g
Dietary Fiber 1.4 g
Sugars 2.0 g
Protein 21.6 g

Roasted Shrimp Scampi on Salad with Creamy Basil and Roasted Garlic Dressing

A perfect light summer dish that will leave you feeling satisfied, this dish can be prepared as either full fat or an even lighter version with reduced fat and calories. Both versions of the shrimp and dressing are delicious and it is all up to you and your specific meal plan. I have included the nutrition facts for both styles to help make your choice easier. Either way you choose to prepare this dish you will love the taste of the garlicky-lemony shrimp complimented by the basil and roasted garlic dressing. I hope you enjoy.

Roasted Shrimp Scampi

Ingredients:

1 lb. large shrimp, cleaned and deveined

1/2 lemon, juiced

1 tsp. unsalted butter, melted

1 Tbsp. olive oil

2 tsp. garlic, minced

2 Tbsp. parsley, chopped

Preheat oven to 400'

Toss shrimp with other ingredients, except parsley, and arrange in a single layer on a sheet pan. Roast for between 8 and 10 minutes or until translucent. Remove from oven and toss with parsley. 

For a lighter version omit the butter and olive oil and instead coat shrimp with olive oil spray and remaining ingredients and follow the same directions.

Nutrition Facts for Full Fat Version

4 Servings

Amount Per Serving

Calories 166.8
Total Fat 6.3 g
Saturated Fat 1.4 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 3.1 g
Cholesterol 174.8 mg
Sodium 169.7 mg
Potassium 244.6 mg
Total Carbohydrate 3.0 g
Dietary Fiber 0.2 g
Sugars 0.2 g
Protein 23.4 g

Nutrition Facts for Reduced Fat Version
4 Servings
Amount Per Serving
Calories 128.5
Total Fat 2.0 g
Saturated Fat 0.4 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 0.3 g
Cholesterol 172.3 mg
Sodium 169.6 mg
Potassium 244.3 mg
Total Carbohydrate 3.0 g
Dietary Fiber 0.2 g
Sugars 0.2 g
Protein 23.4 g

Creamy Basil and Roasted Garlic Dressing

Ingredients:

1 head garlic, cut in half

1/2 small shallot

1 tsp. olive oil

3/4 cup sour cream

3/4 cup mayonnaise

1/4 cup basil, firmly packed

2 Tbsp. parsley, rough chopped

2 Tbsp. white wine vinegar

1/4 cup Parmesan cheese, grated

1/4 tsp. black pepper

Preheat oven to 400'

Using  a piece of aluminum foil about 6" by 6" center the garlic and shallot. Drizzle with olive oil and season with salt and pepper if desired. Bring corners up and seal packet. Roast in oven between 30 and 45 minutes or until garlic and shallot are caramelized. Remove and cool.

Place all of the ingredients, including the roasted garlic and shallot, in the bowl of a food processor and pulse until smooth. Chill well.

For a reduced fat version substitute low fat sour cream and light mayonnaise.

Nutrition Facts for Full Fat Version

16 - 2 Tablespoon Servings

Amount Per Serving

Calories 112.3
Total Fat 10.5 g
Saturated Fat 2.5 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 5.5 g
Cholesterol 9.7 mg
Sodium 106.8 mg
Potassium 34.6 mg
Total Carbohydrate 1.5 g
Dietary Fiber 0.1 g
Sugars 0.0 g
Protein 1.3 g

Nutrition Facts for Reduced Fat Version
16 - 2 Tablespoon Servings
Amount Per Serving
Calories 55.7
Total Fat 4.8 g
Saturated Fat 1.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.7 g
Cholesterol 5.7 mg
Sodium 132.0 mg
Potassium 33.7 mg
Total Carbohydrate 2.3 g
Dietary Fiber 0.1 g
Sugars 0.0 g
Protein 1.2 g

To assemble toss 2 cups of your favorite salad blend with 2 tablespoons of Creamy Basil and Roasted Garlic Dressing and arrange 3 ounces of Roasted Shrimp Scampi across the top.