[Kitchen Witch]

Southeast Asian Beef Salad

A fresh green chili pepper enlivens the dressing of this Southeast Asian beef salad served on a bed of watercress and spinach. Use Thai chili peppers here, if available, for an authoritative note of authenticity. The beef should be pink in the center for the very best texture, flavor, and color.

* Dressing: 2 tablespoons reduced-sodium soy sauce
* 1 tablespoon plus 1 teaspoon honey
* 1 tablespoon plus 1 teaspoon rice wine vinegar
* 1 tablespoon plus 1 teaspoon dry sherry
* 2 teaspoons dark sesame oil
* 3/4 teaspoon minced fresh green chili pepper
* 3/4 teaspoon minced garlic

* Salad: 4 cups (loosely packed) mixed greens, such as watercress and torn spinach
* 3 cups (loosely packed) shredded napa cabbage
* 2 medium carrots, coarsely grated
* 1-1/2 cups bean sprouts
* 3/4 pound well-trimmed lean beef sirloin, cut into narrow strips
* 1 tablespoon cornstarch blended with 2 tablespoons reduced-sodium soy sauce and 1 tablespoon water
* 2 teaspoons olive oil
* 3/4 cup diagonally sliced scallion pieces (3/4-inch long)

1. Make the dressing: In small bowl or cup, blend soy sauce, honey, vinegar, sherry, sesame oil, chili pepper and garlic.

2. Make the salad: Line a platter with greens. At one end, arrange piles of napa cabbage, carrots and bean sprouts.

3. Place beef in a medium bowl, add cornstarch-soy sauce mixture and toss to coat well.

4. In medium nonstick skillet, heat oil over medium-high heat. Add beef and stir-fry until medium-rare, 2 to 3 minutes. Add scallions and stir-fry just until slightly softened, about 30 seconds. Arrange beef mixture at one end of platter.

5. Drizzle dressing over greens and vegetables and serve.

Nutritional Information
Per serving: 327 calories, 13g total fat, 3.6g saturated fat, 6g monounsaturated fat, 2g polyunsaturated fat, 4.6g dietary fiber, 33g protein, 19g carbohydrate, 83mg cholesterol, 835mg sodium.
Good source of: beta-carotene, folate, iron, niacin, potassium, riboflavin, vitamin B6, vitamin B12, vitamin C, zinc


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Steak with Burgundy Sauce

To make a French Burgundy-style sauce in the classic manner requires a considerable investment in time and effort (including having homemade brown stock on hand) and uses a copious amount of butter. This streamlined version demands much less time, uses olive oil in place of butter and adds colorful and healthful vegetables to accompany the traditional mushrooms. Serve with delicious Yukon Gold mashed potatoes.

* 2 teaspoons olive oil
* 1/2 cup minced shallots
* 2 garlic cloves, minced
* 1/2 teaspoon thyme
* 1/2 teaspoon salt
* 1/2 teaspoon black pepper
* 1 large red bell pepper, diced
* 1 cup diced carrots
* 1/2 cup beef broth
* 1 cup dry red wine
* 1 pound lean boneless sirloin steak
* 12 large mushroom caps, stems trimmed flat (about 1 pound)
* 1 tablespoon cornstarch blended with 2 tablespoons water
* 2 tablespoons chopped flat-leaf parsley

1. In medium nonstick saucepan, heat oil over medium heat. Stir in shallots, garlic, thyme, and 1/4 teaspoon each of salt and black pepper, and saute until shallots start to brown and become tender, 1 to 2 minutes.

2. Add bell pepper and carrots, and toss to coat well with shallots. Saute, stirring often, just until vegetables start to soften, about 2 minutes. Add beef broth and bring to a boil. Reduce heat to medium-low, cover and simmer, stirring once or twice, until vegetables are tender, 5 to 7 minutes.

3. Preheat the broiler.

4. Meanwhile, stir wine into vegetables, increase heat to medium and bring to a boil. Reduce heat to medium-low and simmer, stirring once or twice, 10 minutes to blend flavors and remove raw taste from wine.

5. While sauce simmers, season steak with remaining 1/4 teaspoon each salt and black pepper. Place on broiler pan and arrange mushrooms around steak. Broil 4 to 5 inches from heat, turning steak and mushrooms once, 10 minutes, or until steak is medium-rare and mushrooms are tender. Transfer mushrooms and steak to a platter and let stand 5 minutes.

6. Uncover sauce and increase heat to medium-high. Stir in cornstarch mixture and bring to a boil, stirring constantly, until thickened and bubbly. Cover and remove from heat.

7. Pour any juices from platter into sauce. Carve steak into thin slices and spoon sauce over steak and mushrooms; sprinkle with parsley.

Nutritional Information
Per serving: 304 calories, 9.1g total fat, 2.7g saturated fat, 4.3g monounsaturated fat, 0.6g polyunsaturated fat, 3.1g dietary fiber, 30g protein, 17g carbohydrate, 76mg cholesterol, 454mg sodium.
Good source of: beta-carotene, iron, potassium, vitamin B12, vitamin C, zinc

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Mex-Tex Unstuffed Peppers

Several bell peppers contribute flavor and vitamin C to this spirited dish. The chili-style mixture that usually is used to stuff whole peppers is here cooked along with strips of pepper and served over rice. If you make this in advance and add hot pepper sauce, remember that the longer it sits the spicier it will get.

* 1 cup converted rice
* 2 cups water
* 1/2 pound well-trimmed boneless beef top round, cut into chunks
* 1 tablespoon plus 1 teaspoon chili powder
* 2 teaspoons olive oil
* 2 garlic cloves, minced
* 1/4 cup plus 2 tablespoons beef broth
* 3 large red bell peppers, cut into 3/4-inch-wide strips
* 1/2 teaspoon oregano
* 1/2 teaspoon black pepper
* 1/4 teaspoon salt
* 1 can (14-1/2 ounces) no-salt-added stewed tomatoes
* 1 can (8 ounces) no-salt-added tomato sauce
* 1 can (10-1/2 ounces) kidney beans, rinsed and drained
* Several drops of hot pepper sauce (optional)
* 1-1/2 ounces sharp Cheddar cheese, shredded

1. Place rice and water in a medium saucepan and bring to a boil over high heat. Reduce heat to low, cover and simmer until rice is tender and water absorbed, about 20 minutes. Remove from heat and set aside. (Covered, rice will stay warm for quite a while.)

2. Meanwhile, place beef in food processor and process just until ground. Add 1 teaspoon of chili powder and pulse just until mixed.

3. In Dutch oven or flameproof casserole, warm 1 teaspoon of oil over medium-high heat. Crumble in beef; stir in garlic and drizzle with 2 tablespoons of broth. Cook, stirring, just until lightly browned, 1 to 2 minutes. With a slotted spoon, transfer beef to a plate.

4. Add remaining 1 teaspoon oil to pan. Stir in bell peppers, remaining 1 tablespoon chili powder, oregano, black pepper and salt. Add remaining 1/4 cup beef broth and bring to a boil. Reduce heat to medium, cover and cook, stirring frequently, until vegetables are tender, 6 to 8 minutes.

5. Return beef to pan along with stewed tomatoes, tomato sauce and beans; increase heat to high and bring to a boil. Reduce heat to medium-low, cover and simmer 10 to 15 minutes, stirring occasionally, to blend flavors. Add hot pepper sauce (if using).

6. Spoon rice into bowls, top with chili and sprinkle with cheese.

Nutritional Information
Per serving: 439 calories, 9.3g total fat, 3.3g saturated fat, 3.5g monounsaturated fat, .6g polyunsaturated fat, 9.1g dietary fiber, 26g protein, 64g carbohydrate, 43mg cholesterol, 460mg sodium.
Good source of: beta-carotene, fiber, iron, lycopene, vitamin B12, vitamin C