A NEW RECIPE

I have not been inspired to write much about my progress - there has not been much of that lately.  I have been firmly in a 3-4 pound see-saw for a month.  I have to get myself back to the gym more than 3 times a week and cut out the extra calories I have been eating.  I can't really blame it on the work schedule.  I think it is just overall boredom and the need to shake things up and get motivated again.

I have been cooking some new things in response to the boredom an this recipe was really tasty and  fairly low calorie.

It would have looked better with the scallions!

STIR-FRIED GINGER TOMATO BEEF

12 oz lean flank steak
2 T minced ginger
1 T soy sauce
2 T rice wine or dry sherry
2 t cornstarch
3/4 t sugar
1/2 t salt
1/4 t ground pepper
3 t toasted sesame oil
1 t dark soy sauce (I used regular)
1 T peanut or veg oil
1 14.5 oz can whole peeled tomatoes
4 scallions, halved length wise and cut into 2-inch sections ( which I forgot to use!)

Slice thin pieces of flank steak across the grain.  (The flank steak is easy to cut when it is slightly frozen. Flank steak can be tough, so the thinner the better.)

In a medium bowl, combine the beef, ginger, 1 T soy sauce, 1 T rice wine, cornstarch, 1/4 t of the sugar, salt and pepper.Stir to combine.  Stir in 1 t of the sesame oil.

In a small bowl combine the dark soy sauce, the remaining 1 T rice wine and the remaining 2 t sesame oil.

Heat a 14 inch flat bottomed wok or 12 inch skillet over high heat until a bead of water vaporizes within 1 or 2 seconds of contact.  Swirl in the cooking oil and then add the beef.  Spread the slices out so they are in one layer in the pan.  Let the beef stay undisturbed in the pan for about 1 minute, letting the beef begin to sear. Then use a spatula or tongs to turn the pieces so the other side can brown, too.  Remove from the pan.  Add the can of tomatoes with the juice to the pan, sprinkle with the remaining sugar and bring to a boil.  Break the tomatoes into 2 or 3 pieces.  Swirl in the remaining soy mixture and then add the beef back to the pan.  Add the scallions and cook for 3 minutes or just until the beef is heated through and the sauce is slightly thickened.  (I found the sauce pretty watery.  If you want the sauce to be thicker, add 1 t cornstarch to the soy mixture added to the tomatoes.)

I served this over brown rice.

Per serving (w/o rice)
473 calories
38g protein
16 g carbs
28 g fat
3 g fiber

I think this could be made lower in fat by reducing the sesame oil and increasing the ginger to make up for the flavor. 

CARBO LOADING - A RECIPE!

In an attempt to help Tom with his pre-Century ride nutrition, I was serving more carbohydrate laden meals than I have been in some time.  I found a new recipe that I thought I would share as it was not only very tasty, but low fat for those not concerned with their carbs.

Me, on the other hand, I got a little too involved in the carbo loading and didn't lose any weight last week - so it is back to basics for me - Geez it is amazing how fast I start craving the bread and pasta once I get a taste!

Salmon, Asparagus and Orzo Salad with Lemon Dill Vinaigrette

1 pound asparagus, trimmed and cut into 3 inch pieces

1 cup uncooked orzo pasta

1-1/4 pound salmon filet

1/4 t salt

1/4 t pepper

1/4 cup thinly sliced red onion

Lemon-Dill Vinaigrette

1/3 cup ( 1.3 ounces) crumbled feta cheese

1 T chopped fresh dill

3 T fresh lemon juice

2 t extra virgin olive oil

1/4 t each salt and pepper

 Combine all ingredients.

1.  Bring large pan of water to boil.  Add asparagus and cook until crisp/tender, about 3 minutes.  Remove from water with tongs or a slotted spoon and plunge into iced water to stop cooking.  Drain and set aside.

2.  In remaining boiling water, cook orzo without added salt or fat.  Orzo should remain al dente.  Drain and place in large bowl when done.

3.  While orzo cooks, season salmon with salt and pepper.  Cook under broiler or on grill (using foil to avoid grill marks) until fish flakes easily, about 5 minutes.  Using 2 forks, break fish into large chunks.

4.  Combine fish, orzo, onion, asparagus and dressing in bowl, toss gently to coat.

I served this at room temperature.  I think it would also be good if all the ingredients were made in advance, cooled and tossed together at serving time.  Leftovers the next day were good, but a little bit dry.  A fresh squeeze of lemon brightened them up!

Six servings (1 1/4 cup each)

353 calories

15 fat

25.8 carb

27.4 protein

A SMILE ON MY FACE

I left the gym with a smile on my face this morning - down another 5 pounds. That is a surprise considering the work out I gave the peanut butter jar earlier this week!

I have only walked once due to the rain, but I did increase the resistance on my stepper.

I do worry that my family is going to balk at some point when it become very apparent that I am not cooking some old favorite dinners. My "lean and green" dinners are pretty constraining. So far I have been making sides for them that I don't eat, but not making anything fried or any casseroles. More dinner salads with different ingredients in mine than theirs and bread for them.

Last night I made a Taco Salad with shredded lettuce, cilantro, tomatoes, green onions, olives, avocado, shredded cheese, ground turkey, black beans, tortilla chips and a salsa dressing. I left off the cheese and chips and had just a bit of olives and avocado on mine. Tom liked it so much he said he wanted to eat it all over again!