Category Archives: Recipes

Season’s Meatings! Sirloin Roast with Spicy-Sweet Pomegranate Reduction Recipe

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beef sirloin roast with pomegranate sauce tenderloin

Lean beef trimmed with a festive fat-free sauce, my Sirloin Roast with Spicy-Sweet Pomegranate Reduction Recipe officially ushers in the family’s extra-long holiday weekend of feasting!  Tonight I whipped up a delicious dinner thanks to the Chateau Loin sent as a most tasteful Christmas gift by the Texas Beef Council.  The Chateau Loin is an exclusive center-cut Sirloin roast not sold at retail, but only to some of the finest restaurants in the world (lucky me). As an alternative, I suggest a Top Sirloin Roast or even a melt-in-your-mouth Tenderloin. More good news; a center-cut sirloin roast is packed with zinc, iron and b vitamins while also boasting less than 6 grams of fat per 3-ounce serving (which falls right in the middle of fat content for a boneless chicken breast (3 grams) and skinless chicken thigh (9.2 grams).

The spicy-sweet pomegranate reduction sublimely sets off the inherent richness of the beef  (did I really just say that?). However, a light drizzling of the sauce is all you’ll need.  Start the sauce while the beef is roasting, it takes about 30 minutes to reduce – perfect timing! Really, this fancy-schmancy dinner couldn’t be easier, but don’t tell my guests who dropped in today for a surprise visit.

 

Sirloin Roast with Spicy-Sweet Pomegranate Reduction Recipe

For Roast:

  • 1 2lb beef sirloin roast, preferably center cut
  • 2 tablespoons ground black pepper
  • 1 tablespoon Cavender’s Greek Seasoning

For Sauce:

  • 1 cup Pomegranate Juice
  • 1/4 cup balsamic vinegar
  • 2 tablespoons low-sodium soy sauce
  • 2 tablespoons honey
  • 2 tablespoons dried chopped onion
  • 1/2 teaspoon crushed red pepper

Heat oven to 350 F degrees.  Season outside of roast with black pepper and Greek seasoning.  Place meat in roasting pan with wire rack in bottom and cook for approximately 30 minutes in the oven. For medium doneness, remove when a meat thermometer reaches 135 F degrees in the thickest part of the roast.  Remove roast from oven and let rest 5 – 10 minutes before slicing.

Meanwhile, in a medium saucepan, combine all of the ingredients, whisking to incorporate honey.  Bring the mixture to a boil; then reduce the heat and simmer until it reduces in volume by half or less (depending on preference). Serve warm with tenderloin.

‘Tis the Season to Splurge! Mint Chocolate Crinkle Kiss Cookies Recipe

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chocolate crinkle cookies kiss cookies thefitforkWhen it comes to eating clean, even good boys and girls fall off the sleigh during the holidays.  But that’s okay! Sometimes we should focus on just enjoying the moment rather than worrying about every friggin’ ingredient in our food (allergies aside) and freaking out about how long it’s going to take to work it all off. I don’t run and workout just so I can eat, I eat so I can run and workout. But, around Christmas time, I have no problem whatsoever about enjoying the indulgences that come with the season. And, this recipe for Mint Chocolate Crinkle Kiss Cookies is well worth the splurge with a brownie-like consistency, peak of minty chocolate, and powdered sugar send-off.  I just gobbled one up that was still warm from the oven and I’m not even going to give it a second thought – well, except maybe about having a second cookie.

Mint Chocolate Crinkle Kiss Cookies Recipe

  • 2 cups all-purpose flour
  • 1 cup unsweetened cocoa powder
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 2 cups granulated sugar
  • 1/2 cup canola oil
  • 4 large eggs
  • 1 teaspoon vanilla extract
  • 1 cup powdered sugar
  • 36 Mint Hershey Kisses

In a medium bowl, mix together the flour, cocoa, baking powder, and salt. In a large bowl, whisk together sugar, oil, eggs, and vanilla. Stir flour mixture into sugar mixture, until just combined. Place plastic wrap over bowl and refrigerate dough for several hours to firm in up. Unwrap Hershey kisses and keep in the freezer until ready to use.

Preheat oven to 350°F. Put powdered sugar in a small bowl. Scoop dough into 1/2 tablespoon balls, roll in powdered sugar, and place on a baking sheet that has been lined with parchment paper or Silpat. Bake for approximately 12 minutes, or until cookies crackle and are puffed.

Remove from oven. While still hot, press a frozen kiss into each cookie. Cool off cookies while still on pan by placing in the refrigerator or freezer for several minutes. Wait to package cookies up until chocolate kiss has completely cooled.

Makes approximately 36.

No nutritional information chart today, just enjoy!

 

“Nutrish” Caramelized Banana Bread Recipe

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You’re going to love this delicious recipe I adapted from Cooking Light magazine; it’s been “chimped out” to be even more healthy and nutritious. Relying on the sweetness of super, ultra ripe bananas, I reduced the sugar by a third, cut out some of the butter in the caramelizing process, used part whole eggs/part egg white, and substituted whole-wheat flour and ground flax seed for half of the all-purpose flour. Oh, and I skipped the buttery sugar glaze. But that’s okay because this makeover banana bread recipe is delicious, moist and just sweet enough; gunking it up with icing is totally unnecessary.  Another tweak; I doubled the recipe, because in my book, when you’re baking banana bread it’s a must to  whip up at least two loaves at a time – one loaf for today, one loaf for tomorrow (it’s always better the next day).  At 145 calories per slice (compared to 190 for the original recipe), this recipe also has 1.5 grams less fat and double the dietary fiber.

“Nutrish” Caramelized Banana Bread

  • 4 tablespoons butter, softened
  • 1 cup packed dark brown sugar
  • 6 medium very ripe bananas, sliced
  • 1 cup fat-free buttermilk
  • 6 tablespoons canola oil
  • ¼ cup amber or gold rum
  • 2 large eggs
  • ½ cup egg white
  • 2 cups all-purpose flour
  • 1 ¾ cups whole wheat flour
  • ¼ ground flax seed
  • 1 ½  teaspoons baking soda
  • 1 teaspoon salt
  • Baking spray with flour (such as Baker’s Joy)

 

Preheat oven to 350°. Melt 4 tablespoons butter in a large skillet over medium-high heat. Add brown sugar and bananas; sauté 4 minutes, stirring occasionally. Remove from heat; cool 10 minutes (so that eggs don’t “cook” when you mix them in later.” Place banana mixture in a large bowl. Beat with a mixer at medium speed until smooth.

Combine buttermilk, oil, rum, whole eggs and egg whites. Combine all-purpose flour, whole-wheat flour, ground flax seed, baking soda, and salt in a separate bowl. Add flour mixture and buttermilk mixture alternately to banana mixture, beginning and ending with flour mixture; beat at low speed just until combined. Split batter evenly between two 9 x 5-inch metal loaf pans coated with baking spray. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out with moist crumbs clinging. Cool for 10 minutes in pan on a wire rack. Remove bread from pan, and cool on wire rack.

Each loaf serves 16 (32 total servings)

 

Beef, Arugula, and Spinach Lasagna Recipe + Win the Healthy Beef Cookbook

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Beef can be an important part of a healthy lifestyle; there are 29 lean cuts of beef that are surprisingly low in fat and deliver important nutrients. But, if you’re anything like yours truly, you may not be confident in your skills to bring great-tasting, health-promoting lean beef dishes to your table on a regular basis. Well, worry no more! The Healthy Beef Cookbook (John Wiley & Sons, 2006) shows you how to use lean beef to add excitement, ease, and an epicurean flair to all types of dining situations from quick and easy dinners for the family to special occasion entrées for company.

And, for one of my lucky readers, I have a copy of this compendium of healthy meal ideas to give away.  Giveaway at bottom of blog post. The American Dietetic Association and the Beef Checkoff Program combined their expertise to produce more than 130 delicious recipes, the latest nutrition information, and cooking techniques to create tender, moist, flavorful beef dishes every time.  Nearly 75 percent of the recipes in The Healthy Beef Cookbook have less than 400 calories per serving.

Not only do I have a giveaway copy, it is also personally signed by the one of the authors, Chef Richard Chamberlain (owner of Chamberlain’s Steak and Chop House in Dallas, Texas. Last month I was a guest in his home and got to stand grill-side while he demonstrated beef-cooking techniques and then graciously served me perhaps the best beef filet of my life (topped with his fabulous fig compote).

I’ve included one of his healthy recipes from the cookbook; it’s a “makeover” of lasagna, always a great meal for the busy holiday season. My suggestion is to double the recipe for convenience. Make one to keep on hand for a quick supper after a long day of shopping, visiting with Santa, and Christmas-light looking and then stash away the other one in the freezer for unexpected company. Unlike most lasagna recipes which have a gazillion calories and are loaded with fat, this lean beef recipe has just 520 calories, 12 grams of fat, and 47 grams of protein. Compare that with a certain chain restaurant who serves a “Lasagna Classico” with 858 calories and 47 grams of fat!

 

Beef, Arugula, and Spinach Lasagna Recipe

  • 1-1/2 pounds ground beef (95% lean)
  • 2 teaspoons minced garlic
  • 1-1/4 teaspoons salt, divided
  • 3/4 teaspoon pepper, divided
  • 4 cups prepared pasta or spaghetti sauce
  • 2 cups loosely packed fresh baby arugula (about 1-3/4 ounces)
  • 2 cups loosely packed fresh baby spinach (about 1-3/4 ounces)
  • 1 container (15 ounces) fat free ricotta cheese
  • 2 egg whites
  • 2 tablespoons chopped fresh basil
  • 2 tablespoons chopped fresh oregano
  • 9 uncooked oven-ready (no boil) lasagna noodles (each about 6-3/4 x 3-1/2 inches)
  • 1-1/2 cups reduced fat shredded mozzarella cheese

Preheat oven to 375°F. Heat large nonstick skillet over medium heat until hot. Add ground beef and garlic; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove from skillet with slotted spoon; pour off drippings. Return beef to skillet; season with 3/4 teaspoon salt and 1/2 teaspoon pepper. Stir in pasta sauce. Set aside.

Combine arugula and spinach. Set aside. Combine ricotta cheese, egg whites, basil, oregano, remaining 1/2 teaspoon salt and 1/4 teaspoon pepper in small bowl.

Spread 1 cup meat sauce over bottom of 11-3/4 x 7-1/2-inch glass baking dish. Top with 3 noodles, 1/2 ricotta mixture, 1/2 spinach mixture, 1/2 cup mozzarella and 1-1/2 cups meat sauce. Repeat layers. Top with remaining 3 noodles and meat sauce.

Cover with aluminum foil. Bake in 375°F oven 45 to 50 minutes or until noodles are tender and sauce is bubbly. Remove foil; sprinkle with remaining 1/2 cup mozzarella. Bake, uncovered, 5 minutes or until cheese is melted. Let stand, loosely covered, 10 minutes before serving.

Recipe as seen in The Healthy Beef Cookbook, published by John Wiley & Sons

Nutrition information per serving: 520 calories; 12 g fat (5 g saturated fat; 3 g monounsaturated fat); 127 mg cholesterol; 1260 mg sodium; 49 g carbohydrate; 5.1 g fiber; 47 g protein; 8.1 mg niacin; 0.4 mg vitamin B6; 2.3 mcg vitamin B12; 6.0 mg iron; 20.3 mcg selenium; 6.1 mg zinc.

This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.

The Healthy Beef Cookbook Giveaway

130 Lean Beef Recipes – Title Page Signed by Chef Richard Chamberlain

 

 

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Good Gourd, You’ll Love This Baked Pumpkin Protein Donut Recipe!

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Another protein donut recipe just in time for Thanksgiving morning! Oven-baked, scaled down in size and packed with nutritious, anti-oxidant filled pumpkin puree, there’s not much more you could want in a breakfast treat or late-night snack. Oh, except for protein, fabulous PROTEIN! I’ve snuck in a wallop of whey powder to give these goodies some sticking power. Really, you can use any flavor of protein powder you like from vanilla to cake batter (really!).  This time I used an unflavored brand of whey protein from BiPro so that the natural flavors of the pumpkin spices would shine through. You can make these protein doughnuts ahead and keep in the freezer until you’re ready to munch; just defrost and warm slightly in the microwave before dusting with the cinnamon sugar.

Baked Pumpkin Protein Mini Donuts Recipe

  • 1 (15-ounce) can pumpkin puree
  • 1 egg
  • ¾ cup egg whites
  • ½ cup canola oil
  • 1 ½ cup granulated sugar
  • ¾ cup white all-purpose flour
  • ¾ cup whole-wheat flour
  • ¾ cup whey protein powder (unflavored or vanilla)
  • 1 teaspoon salt
  • 2 teaspoon baking soda
  • 1 ½ teaspoon ground cinnamon
  • ½ teaspoon ground nutmeg
  • ½ teaspoon ground ginger
  • Topping: additional sugar and cinnamon

 Directions:

Preheat oven to 350 F degrees.

In large bowl, use a spatula to mix together pumpkin, eggs, oil, and sugar.

In another bowl, mix together remaining dry ingredients including flours, protein powder, salt, baking soda, cinnamon, nutmeg, and ginger.

Mix combined dry ingredients into pumpkin mixture, and stir, scraping down sides of bowl as needed, until well-mixed.

Line a large 32 or 44 ounce cup with a 1-gallon zip-top bag, folding excess length down over sides of cup. Spoon in batter and secure top; snip a 1/2 inch triangle out of bottom corner to serve as your “pastry bag.”

Squeeze batter from bag into mini-donut tin, filling about halfway full.  If you don’t have a donut pan, use a muffin tin instead (donuts will like muffins though, obviously).  Give tins a spritz of baking spray in they don’t have a non-stick coating.

Bake in 350 F degree oven for approximately 12 – 15 minutes or until turning golden and springy to touch.  Remove from oven and let cool in pan for 2 – 3 minutes.

Flip out of pan and gently toss in zip-top bag or bowl filled with ¾ cup sugar and 1 tablespoon cinnamon.

Makes 36 mini-donuts.

Nutrition Information (per 1 mini doughnut)