Sunday, March 17, 2013

Sunday Dinner

Tonight I made a couple of my own new recipes for dinner. The meat was London broil, to go with couscous and steamed broccoli, cauliflower and carrots. To add flavor to the couscous I made a seasoned mixture of tomatoes and navy beans.

London broil is a commonly-used name for flank steak, or can also be cuts such as top round or sirloin tip. It needs marinade for tenderness – marinate for 4 to 6 hours. Be sure not to overcook the meat or it will be tough and chewy. London broil can be prepared in several ways:

1) Broil for 5 to 7 minutes per side to rare (145 degrees). For medium cook to 160 degrees, and 175 degrees for well-done.

2) Roast in the oven at 350 degrees for 30 to 35 minutes per pound.

3) Braise, covered, on the stovetop for 2 to 3 hours.

Let the meat rest for 5 to 15 minutes before slicing to let juices redistribute through it.

Cut across the grain for tender pieces.

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My marinade for the London broil was 1 cup Worcestershire sauce, 1/2 cup vegetable oil and 1 garlic clove, minced.

TOMATO-BEAN COMBO
 
1 (14.5 oz.) can petite-diced tomatoes
1 (15 oz.) can navy beans, rinsed and drained
1 tablespoon olive oil
1/2 medium onion, chopped
1 teaspoon dried rosemary
1 teaspoon parsley flakes
1 tablespoon capers, rinsed
1 teaspoon sugar
salt and pepper to taste
 
Heat olive oil in saucepan over medium-high heat. Add onions and saute until translucent. Add remaining ingredients and heat through.
 
Note: if you don’t have capers, use sliced green olives for the tart, salty flavor.
 
For lunch I made a quick pasta salad using leftover pasta from last night’s dinner. To 3 cups tri-color penne, add 1/2 cup chopped onion and 1/2 cup chopped celery. For the dressing, mix 1/2 cup mayonnaise, 1/4 cup Ranch salad dressing, 1 teaspoon Dijon mustard, 1 teaspoon parsley, 1 teaspoon bacon bits and a dash each of salt, pepper and sugar. Combine and mix well.
 
I hope you’ve all had a great weekend and are ready for a new week. Check back for Tip Tuesday – it’s in the works!
 
Your comments and suggestions are always welcome. Thanks for reading!
 

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