Chinese Pepper Steak

This is a simple recipe my mom used to serve often over garlic rice.

Marinade:

  • 2 Tbsp minced garlic
  • 1 Tbsp minced ginger
  • 3 Tbsp soy sauce
  • 1/4 tsp black pepper

Ingredients:

  • 1 lb steak (flank, inside round), sliced thinly
  • 2 Tbsp olive oil, divided
  • 3 green peppers, large diced
  • 1 sweet onion, large diced
  • 2 Tbsp soy sauce
  • 1 Tbsp cornstarch
  • 1/2 c cold water

Directions:

  1. Combine the marinade ingredients in a small bowl then pour over the sliced steak. Mix together then cover and refrigerate for 1 hour to overnight.
  1. When ready to cook, combine the soy sauce, cornstarch and water in a small measuring cup and set aside.
  2. Heat 1 Tbsp of the olive oil in a large pan over medium-high heat. When the oil is hot, add the steak and the marinade, cooking until browned. Remove the steak from the pan and set aside.
  3. Heat the other Tbsp of olive in the pan. Add the green peppers and onions and stir-fry quickly over high heat. Add the steak back in.
  4. Add soy sauce and cornstarch mixture and cook a couple of minutes until the sauce has thickened.
  5. Serve over garlic rice.

Nutritional Information*

  • Servings: 4
  • Calories per serving: 275
  • Total Fat: 12.6 g
  • Saturated Fat: 3.4 g
  • Total Carbohydrates: 12.8 g
  • Dietary Fiber: 2.6 g
  • Sugar: 4.8 g
  • Protein: 27.5 g

*Nutritional Information estimated using MyFitnessPal

Strawberry Greek Yogurt Muffins

These greek yogurt muffins turned out super-moist. You can substitute any berries, fresh or frozen. You can also make them healthier by cutting the sugar to 1/2 c and using fat-free greek yogurt. The great thing about greek yogurt is you don’t sacrifice any of the taste or texture by switching to fat free.

Ingredients:

  • 2 c flour
  • 1 Tbsp baking powder
  • 1/2 tsp salt
  • 2 large eggs
  • 3/4 c sugar
  • 1/4 c butter, melted
  • 1 c 2% plain greek yogurt
  • 1 c strawberries, chopped small

Directions:

  1. Preheat oven to 350 degrees.
  2. In a large bowl, combine flour, baking powder and salt.
  3. In a medium bowl whisk together eggs and sugar. Add the melted butter, then the greek yogurt. Finally, stir in the strawberries.
  4. Fill muffin tins lined with muffin cups. Bake 27-32 minutes.

Nutritional Information*

  • Servings: 12 muffins
  • Calories per serving: 125
  • Total Fat: 5.2 g
  • Saturated Fat: 2.9 g
  • Total Carbohydrates: 16.7 g
  • Dietary Fiber: 0.3 g
  • Sugar: 14.3 g
  • Protein: 3.7 g

*Nutritional Information estimated using MyFitnessPal

Italian Bean & Kale Soup

I’ve been obsessively reading books by Frances Mayes, who wrote the biographical Under a Tuscan Sun, which was made into a movie with Diane Lane (note: the movie is not at all the same as what really happened). Her passion for everything Tuscan, from art to gardening, to cooking, to decorating, has me inspired and I will eventually try all the recipes in her book Everyday Tuscany.

However, this recipe is my own creation. It’s not a Minestrone because it doesn’t have pasta, it’s not Ribollita because it has meat. No matter, it’s inspired by these classic soups found in Rome and Tuscany. Without a doubt this soup must be cooked while listening to La Nostra Favola by Ribelli to get the right flavour.

Ingredients:

  • 4 Tbsp olive oil, divided
  • 4 slices bacon, chopped
  • 1 large sweet onion, diced
  • 1 c carrots, diced
  • 1 medium zucchini, diced
  • 3 stalks celery, diced
  • 3 cloves garlic, minced
  • 2 tsp fresh thyme
  • 1 Tbsp tomato paste
  • 1 can (796 ml / 28 fl. oz) diced tomatoes
  • 1 can (540 ml / 19 fl. oz) Romano beans
  • 1 Tbsp Italian seasoning
  • 6 chicken or vegetable stock
  • 2 c chopped kale
  • toasted baguette
  • parmesan

Directions:

  1. Heat 2 Tbsp of olive oil over medium heat in a large stock pot. Add the bacon and cook until nicely browned but not yet crispy.
  2. Drain off the fat, then add the next 2 Tbsp of olive oil back into the pot. Add the chopped onion, carrots, celery, zucchini, garlic and thyme. Cook for 5-10 minutes until the vegetables are soft.
  3. Add the tomato paste, stir, then add the diced tomatoes, Romano beans and Italian seasoning and stock. Bring to a boil.
  4. Reduce the heat to a simmer, add the kale, and simmer for about 30 minutes until the flavours mellow and combine.
  5. Serve with a slice of toasted baguette and fresh parmesan.
Italian Bean & Kale Soup

Nutritional Information*

  • Servings: 8
  • Calories per serving: 163
  • Total Fat: 5.6 g
  • Saturated Fat: 1.1 g
  • Total Carbohydrates: 20.5 g
  • Dietary Fiber: 5.6 g
  • Sugar: 5.4 g
  • Protein: 7.9 g

*Nutritional Information estimated using MyFitnessPal