Fast feast perks up the grind
Steak-and-potatoes dinner is special without taking a lot of time
Don’t let January get you down. Perk up the backto-work grind with a special dinner, but one that only takes minutes to make. Garlic, honey and fresh ginger give this steak a hint of Asian flavor. Sautéed golden potatoes make an easy side dish.
Complete the meal by opening a bag of ready-toeat salad and adding some croutons and low-fat dressing.
Sesame oil is expressed from sesame seeds. It has a nutty flavor. I like to use toasted sesame oil. It has a deeper flavor. It’s available in most supermarkets.
GARLIC AND GINGER-GLAZED STEAK
Serves 2
¾ pound strip steak 2 medium garlic cloves, crushed 2 teaspoons fresh chopped ginger 2 tablespoons honey 1 tablespoon low-salt soy sauce 2 teaspoons toasted sesame oil Salt and freshly ground black pepper
Remove visible fat from steak. Mix the garlic, ginger, honey, and soy sauce together. Heat oil in a medium-size nonstick skillet over medium-high heat. Add steak to skillet and brown 3 minutes. Turn and sprinkle cooked side with salt and pepper to taste. Brown second side 3 minutes. Lower heat to medium. Spread garlic mixture over steak and cover with a lid. Cook 3 minutes. A meat thermometer should read 145 degrees for medium-rare, 160 degrees for medium or 170 degrees for well done. Remove, carve across the grain and serve.
PER SERVING: 312 calories, 9.1 g fat, 96 mg cholesterol, 40.2 g protein, 19 g carbohydrates, 0.2 g fiber, 354 mg sodium.
SAUTÉED GOLDEN POTATOES
Serves 2
¾ pound gold or yellow potatoes 1 cup fat-free, no-salt-added chicken broth 2 teaspoons toasted sesame oil Salt and freshly ground black pepper
Wash potatoes, do not peel, and cut into ½-inch pieces. Place in a medium-size saucepan with chicken broth and sesame oil. Cover and simmer 15 minutes, or until potatoes are soft and liquid is absorbed. Season with salt and pepper to taste.
PER SERVING: 169 calories, 4.7 g fat, no cholesterol, 5.7 g protein, 27.6 g carbohydrates, 2.9 g fiber, 106 mg sodium.