Tag Archives: healthy recipes

Gone Grilling | Spice-Crusted Tenderloin Steaks and Street Corn with Chipotle Garlic Butter

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jennifer fisher - thefitfork.com - ribeye filet grilled corn

It was a glorious day of grilling at our house last night, the aroma of succulent beef and sweet corn was drifting across the backyard thanks to an unseasonal but oh-so welcomed breeze. At one point I heard the neighboring carnivores come out of their caves to make whining, whimpering noises, but sorry folks, only enough meat to feed my famished five. Maybe next time I will invite YOU over for Spice-Crusted Tenderloin Steaks and Street Corn with Chipotle Garlic Butter!

cuts of tenderloin

If you like a lean yet tender steak that doesn’t need much fussing, you’ll love my favorite cut of beef– tenderloin (flat iron steak is a close second). Before processed and carved into steaks, this long chunk of meat sits beneath the ribs near the backbone. The muscle does very little work in the life of a cow, that’s why it’s the tenderest cut available – it practically melts in your mouth! Sometimes, with all the interchangable names that are used for beef cuts, it can get confusing to understand what you are purchasing. The diagram above shows how the muscle is further butchered into the various products we buy at the market or order off the menu.

Steaks ready to hit the grill, rubbed with flavorful spices.

Steaks ready to hit the grill, rubbed with flavorful spices.

Because this portion of beef is so tender, there is no need to use a marinade. Instead, I use a homemade spice rub to create a flavorful crust that seals in natural juices. Since I had the grill already fired up for steaks, I decided to cook the whole dinner out on it. The kids voted for street fair style corn, the summer treat that smells so yummy roasting and is extra fun to eat.  Really, I can’t even tell you how good this meal was, not a leftover scrap in sight!

jennifer fisher - thefitfork.com - grilling corn

 

Spice-Crusted Tenderloin Steaks and Street Corn with Chipotle Garlic Butter

For Chipotle Garlic Butter:

  • ½ cup salted butter, softened
  • 1 tablespoon chopped fresh cilantro
  • 1 teaspoon minced garlic
  • 2 tablespoons minced chipotle (with adobe sauce from can)

For Rub:

  • 1 tablespoon kosher salt
  • 1 tablespoon ground black pepper
  • 1 tablespoon ground cumin
  • 2 teaspoons ground coffee
  • 1 teaspoon unsweetened cocoa powder
  • 1 teaspoon chipotle chili powder or “regular” chili powder
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground cloves
  • 4 6-ounce tenderloin steaks
  • 1 tablespoon olive oil
  • 4 ears corn, unhusked
  • 1 tablespoon salt

Directions

Prepare the compound butter first, so it has time to set up while corn and steaks are cooking.

In small bowl, mix together softened butter, cilantro, garlic and chipotle peppers (using a bit of the adobe sauce).  Transfer to ramekin and stick in the refrigerator to firm up while the rest of the meal is grilling.

Next prepare rub by combine all ingredients for rub in a small bowl or zip-top bag. Shake or stir well until thoroughly mixed.

Lightly brush both sides of each steak with olive oil. Press in approximately 1 tablespoon total of rub into both sides of steak. Let sit for 15 minutes.

While steaks rest with the rub, start preparing corn. Pull down outer husks on ears of corn to the base, taking care to rip them all the way off.  Pull off silk from each corn ear and discard. Pull husks back up and set in large tub of cold water mixed with 1 tablespoon of salt for 10 – 12 minutes.

Pre-heat grill to 400 F degrees.

Pull corn out of water and shake off water. Set corn, with husks still up, onto grates of grill. Cover and grill for 15 to 20 minutes, or until kernels are tender. Rotate ears once during grilling.

After corn has been started for about 5 minutes, throw steaks onto the same 400 F degree grill. Cook for approximately 4 to 5 minutes on each side or until meat thermometer inserted into thickest portion of the steak reads 135 F degrees. Let rest for 5 – 10 minutes; steaks will continue to cook on the serving platter and ultimately reach 140 to 145 F degrees (medium).

To serve, place a pat of Chipotle Garlic Butter on the husked ears of corn and center of steak.

Serves 4.

Turn Over a New Leaf! Asian Turkey & Cashew Lettuce Wraps (Recipe)

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jennifer fisher - thefitfork.com - turkey cashew lettuce wrapsInspired by last week’s yummy Asian Lettuce Wrap dinner kit from Greeling.com, I did a redo with store-bought ingredients and my own interpretation of the recipe. I have to admit, I had become a bit pampered with pre-prepped fresh food just waiting to be whipped up into a healthy recipe; it was a total bummer to mince my own garlic and chop my own onions. Note to self; on busy weeknights, always make sure that my box of organic, locally-sourced produce and kitchen kits are scheduled to arrive in time to meet my cravings!

I know Asian Lettuce Wraps have been on the low-carb scene for a while. Hello, have you been to P.F. Changs in the last decade? But there is a good reason why this higher-protein meal has been hanging around so long at my house too. It’s quick to make, filling, fresh and . . . . drumroll . . . even my kids will eat it! My Asian Turkey & Cashew Lettuce Wrap is a crowd-pleaser, but don’t be tied down to a single recipe. Say buh-bye to buns and bread; you can wrap almost anything in lettuce — a scrambled egg with salsa, tomatoes and tuna salad, or sliced beef skirt steak and guacamole.

Asian Turkey & Cashew Lettuce Wrap Recipe

  • ½ cup raw cashews
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 pound ground turkey breast
  • ½ cup chopped red onion
  • 1 cup shredded carrots
  • ½ cup chopped green onions (bulbs & tops)
  • 1/2 cup low-sodium chicken broth
  • 2 tablespoons hoisin sauce
  • 2 tablespoons teriyaki sauce
  • 1 teaspoon Sriracha sauce (more or less to taste
  • 24 large Boston or butter lettuce leaves, rinsed and dried

Heat large skillet over medium-high heat. Toast cashews until lightly browned, stirring occasionally. Remove cashews from pan, set aside.

Heat up olive oil in the same skillet. Add garlic and sauté for 1 – 2 minutes, or until fragrant. Add in ground turkey breast and stir constantly, crumbling up, until cooked through, approximately 8 minutes. Stir in red onions and sauté for 2 -3 minutes or until softened, but not soggy.  Add in carrots and green onions, and sauté for an additional 1 minute, until heated through

Add chicken broth, hoisin sauce, teriyaki sauce, and Sriracha sauce to skillet. Cook, stirring frequently, for another 2 minutes until mixture heated and sauce cooked down a bit.

Nestle two lettuce leaves together and spoon in mound of turkey mixture. Sprinkle with cashews. Repeat for remaining ingredients.

Serves 4 (3 per serving)

Plethora of Pears? Try this Cranberry-Ginger Pear Crumble Recipe

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When you have a plethora of pears that won’t last until the morning, make pear cobbler. It’s that whole lemon-lemonade philosophy! I came into a large windfall of sliced red pears that didn’t get used in a recent cooking demonstration because I couldn’t bear to see them be thrown away. I mean, not are pears a favorite winter fruit high in fiber, anti-oxidants, minerals and vitamins, they are just darn tasty. Plus, someone else had already done all the legwork, lovingly slicing them and tossing with a bit of lemon juice for freshness. So, with no shame (my son calls me a raccoon for this behavior), I skillfully rescued them from their ultimate demise in the dimpsty-dumpster.   “Wait, I’ll take those!” I say like a brash bandit! And, when I got home, I whipped up this scrumptious Cranberry-Ginger Pear Crumble from ingredients I already had squirreled away in the pantry. That reminds me, next time I will add nuts!

Cranberry-Ginger Pear Crumble Recipe

  • 6 pears, sliced (choose pears that are ripe yet still firm)
  • 1 tablespoon finely chopped ginger
  • 1/2 cup brown sugar
  • 1/2 cup dried cranberries
  • 2 teaspoons cinnamon
  • 2 tablespoons butter cut into bits

Topping:

  • 1/2 cup almond meal
  • 1/2 cup oatmeal
  • 1/3 cup brown sugar
  • 1 teaspoon cinnamon
  • 6 tablespoons butter, cut into bits

Preheat oven to 350 degrees. Toss first six ingredients together in a bowl. Pour pear mixture into a 9” x 13” baking dish. In a medium bowl, combine all topping ingredients and mix with the back of a fork until crumble and butter is broken down into very small pieces.  Top pears with topping and pat down. Bake uncovered for 30 – 40 minutes, or until brown and bubbly.  Serve warm with vanilla ice cream or alternative of your choice.

This is what it looks like before baking, if you wanted to do omit the topping!

Note: You can peel the pears if you like; however I prefer to keep the skin intact because it’s a rich source of nutrients. Remember, natural color (not artificial) usually indicates lots of vitamins and anti-oxidants.

Eat More Protein, Run Zooma, Feel and Look Good!

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Protein is a power food for runners and athletes.  It plays a vital role in muscle building and recovery that can make a huge difference in the way you perform, feel, and even look. Packed with vital nutrients, protein repairs muscle damage after a workout and also tops off your glycogen stores when you combine it with carbohydrates – this lessens your chance of “bonking” in a race. Protein has also been linked with reducing the effects of the “stress” hormone cortisol on your body, which means you may even feel more relaxed. And, studies have also shown that a higher-protein diet from lean sources, especially when consumed at breakfast, experience a longer-lasting satiety level that curbs later-day snacking and thus helps to maintain, or even reduce, weight.

If you are curious about how much protein to eat, when to eat it and what types of protein are best, check out my guest post on Zooma Women’s Race Series today. It’s all about the benefits of protein and includes a delicious recipe for Sirloin with Sugar Snap Pea & Pasta Salad.  What a great make-ahead meal to enjoy after your long training runs in preparation for the upcoming  Zooma Florida (1/19/13) or Zooma Texas (3/23/13)

Breaking news, 10-percent off code for those of you who want to Run Zooma Texas on March 23, 2012 — it’s good for both the 5k and the half marathon.  Just click here to register and enter TXAMB3 in the promotion code box.

Sweet, Spicy & So Good For You – Watermelon with Fruit Salsa Recipe

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Watermelon health benefits

Nothing says ‘welcome to warm weather’ better than a big juicy chunk of watermelon. Plus, this super-sized fruit is packed with all sorts of health benefits for the active person –vitamin A for eye and cell health, vitamin C to prevent cell damage and strengthen immunity and vitamin B6 to help brain function and aid in the conversion of protein into energy.

Watermelon also has the highest concentration of the powerful antioxidant, lycopene, of any fruit or vegetable around – even more than the publicity-hogging tomato.  Also of interest to athletes, watermelon is a great source of potassium, a mineral that aids in muscle and nerve function, helps balance electrolytes, and can lower the risk of high blood pressure. And, watermelon is hydrating – it contains 92% water, that’s why it tastes so good post-workout.

If you are looking for a yummy yet healthy dessert to celebrate your sports achievements or for a backyard barbeque, watermelon is the answer. Serve it up plain and simple in those signature wedges with the rind on or try this delish-and-nutrish recipe I created that was published in the August 2006 issue of Better Homes and Gardens.

BHG prize tested watermelon recipe

Watermelon with Fruit Salsa

  • 2 kiwi fruits, peeled and chopped
  • 2 mangoes, seeded, peeled, and chopped (2 cups)
  • 2 cups chopped fresh strawberries
  • 1 small fresh jalapeno chile pepper, seeded and finely chopped (about 1 Tbsp.)*
  • 1/ 4 cup snipped fresh mint
  • 2 tablespoons lime juice
  • 2 tablespoons honey
  • ½ cup fresh raspberries
  • 8 1 inch slice quartered watermelon
  • 1 pint lemon or lime sorbet or sherbet

In a large bowl combine kiwi fruits, mangoes, strawberries, jalapeno pepper, mint, lime juice, and honey. Gently stir in raspberries. Serve immediately or cover and chill up to 4 hours. Serve over watermelon quarters with sorbet.  *Wear gloves when chopping jalapeno to prevent volatile oils from burning your skin and eyes

Makes 8 servings.

Nutrition facts: Servings Per Recipe 8, Calories 220, Protein (gm) 3, Carbohydrate (gm) 55, Fat, total (gm) 1, Dietary Fiber, total (gm) 4, Sugar, total (gm) 45, Vitamin A (IU) 2041, Vitamin C (mg) 83, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 1, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 32, Sodium (mg) 10, Potassium (mg) 541, Calcium (DV %) 40, Iron (DV %) 1, Percent Daily Values are based on a 2,000 calorie diet