Diets

ROAST BEEF

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MAKES 6 TO 8 SERVINGS

Preparation time: 5 minutes

Cooking time: 35 to 45 minutes

2½ to 3 pounds beef sirloin tip center roast or tenderloin roast

Salt and pepper to taste

1. Preheat oven to 500°F for 10 minutes.

2. Roast the beef uncovered in an ovenproof pan for 15 minutes.

3. Reduce the oven temperature to 325°F. Continue to roast for

an additional 20 to 30 minutes, or until a thermometer

inserted into the thickest part of the beef registers 170°F.

4. Transfer the roast to a cutting board and let it stand uncovered

for 15 minutes.

5. Salt and pepper the roast to taste, then carve and serve.

 

 

BEEF SKEWERS

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MAKES 4 SERVINGS

Preparation time: 15 minutes, plus 2 to 4 hours for marinating

Cooking time: 15 to 25 minutes

¼ cup low-sodium soy sauce

2 tablespoons Dijon mustard

1 tablespoon cider vinegar

⅛ teaspoon fresh thyme or pinch of dried thyme

1 bay leaf

¼ cup fresh lemon juice

1 pound 5 ounces beef top round steaks, cut up into large

chunks

4 skewers; if using wood skewers, soak them for 15 minutes in

water first to prevent burning

Onion slices, for flavoring

1. Mix the soy sauce, mustard, vinegar, herbs, and lemon juice

together. Marinate the beef in the mixture for 2 to 4 hours in

the refrigerator, turning at least once.

2. Discard the marinade. Place the beef on the skewers. Add

onion slices if desired for flavor, but during the pure protein

phase, discard them after grilling.

3. Grill or broil on medium until done to your liking.

Note: During the Cruise phase, add tomatoes, mushrooms, bell

 

peppers, and onions to the skewer. Serve with the steak.

 

 

OIL FREE MAYONNAISE

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MAKES ABOUT ½ CUP

Preparation time: 5 minutes, plus 12 minutes for the hard-boiled

egg

1 hard-boiled egg

¼ cup fat-free cottage cheese* or fat-free sour cream

½ teaspoon Dijon mustard

Salt and pepper to taste

1. Thoroughly crush the yolk of the hard-boiled egg with a fork.

2. Add the cottage cheese or sour cream.

3. Add mustard, salt and pepper, and other spices if desired.

Mayonnaise will keep refrigerated in a covered

container for 2 to 3 days.

 

 

CLASSiC MAYONNAISE

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Preparation time: 5 minutes

1 raw egg yolk or 1 pasteurized egg yolk or 1 tablespoon

liquid pasteurized egg

Salt and pepper to taste

1 teaspoon vinegar

1 teaspoon vegetable oil

½ teaspoon Dijon mustard

1. Place egg in a mixing bowl with salt, pepper, and vinegar.

2. Slowly stir until well combined.

3. While stirring, add vegetable oil one drop at a time.

4. When mixture begins to thicken, add mustard and stir until

thoroughly combined.

5. Taste and make adjustments by adding salt and pepper for

flavor and more mustard for a thicker consistency.

Mayonnaise will keep refrigerated in a covered container for

2 to 3 days.

Note: Using liquid pasteurized eggs will result in a slightly thinner

consistency.

 

 

BASIC VINAIGRETTE

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This easy, flavorful vinaigrette uses a tiny amount of oil.

1 tablespoon mustard (Dijon or, even better, French wholegrain

mustard)

5 tablespoons balsamic vinegar

1 teaspoon vegetable oil

Salt and freshly ground black pepper to taste

Optional:

1 large garlic clove

7 or 8 basil leaves

Take a clean, empty jar and add the mustard, balsamic

vinegar, vegetable oil, salt, and freshly ground black

pepper. If you like garlic, add a large clove to marinate

in the bottom of the jar, together with 7 or 8 basil

leaves. Cover the jar and shake well to blend.

Variation:

If you do not like balsamic vinegar, you can select

another one. Just use a little less: 4 tablespoons for

wine, sherry, or raspberry vinegar; 3 tablespoons for

champagne vinegar.

 

 

 

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