Fast Feast! 20 Minute Steak Meal

IMG_0207Dinner: Step One: Put long grain rice (I used long grain basmati) rice on to cook per package instructions – Do Not Use “quick rice – it lacks all nutrients.” Seriously, how difficult is it to cook real rice?!

Step Two: Slice an Onion. I cut it into about 8 wedges. Chop up a red pepper in 2” pieces and similarly chop a couple large mushrooms.  Heat “two glugs” of olive oil in a pan over medium heat.  When you start to smell the olive oil it’s ready.  Toss the onions in first and cook for a few minutes; then add the pepper and mushrooms, salt and pepper and probably a little more olive oil.

Step Three: Dice up some herbs – I used rosemary and Italian (flat-leaf) parsley. Peel a garlic clove and slice in half.  Season your steak (if thick cut, pound it with a rolling pin or a pan a couple of times to make it thinner) with salt and pepper, rub with the garlic and then rub with the olive oil.

Step Four: When the veggies are cooked to your liking – I prefer them to still have just a touch of crunch left, remove them from the pan, place in a bowl and cover to keep warm.  Put another “glug” of olive oil in the pan, allow it to heat for a minute.  Then put the steaks in and cook to your desired doneness.  Remove your steaks and let them rest.

Step Five: Take your cooked rice and put it in the pan that the steaks and veg were in just long enough for the rice to absorb all the juices and browned bits…this way you throw in a little extra flavor to your rice and no flavor gets left behind!  Squeeze a little lemon juice over the whole thing and Ta Da!  Looks fancy! Tastes Great! Easy!

Fast Food Challenge

Asian Themed Meatballs, Veg and Noodles

Asian Themed Meatballs, Veg and Noodles

Fast Food – As we know it is without debate horrendous for you – filled with fat, salt and chemicals and low on nutrients.  But what if we redefined “Fast Food” to mean great tasting food, high in nutrient content and needing minimal preparation?  I challenge you to consider your options and realize you have so many resources!

If you have a “Fast Food” recipe you’d like to share, speak up here!

This was a quickie meal pulled together in less than 20 minutes and delicious as leftovers!

  • Low Sodium Tamari or Soy Sauce
  • 2 tsp of fresh minced ginger
  • 2 garlic cloves minced
  • a splash of sesame oil (and I mean a splash, not a cannonball!)
  • 1 tsp of honey
  • red chili flakes (to taste)
  • 1 Lb package of meatballs
  • 1 cup of cherry tomatoes, halved
  • 1 onion, chopped
  • 4 cups of fresh spinach leaves, rinsed and torn
  • 1/2 box of Pasta = 4 servings (I used spagetti because that’s what I had on hand, but to make it more Asian and to vary your carb source try soba (buckwheat) or rice noodles)
  • Juice of one lime (to taste)

1) Combine Tamari through chili flakes and pour over the meatballs (marinate for an hour.)

2) Boil the water and cook pasta according to the package directions.

3) Sautee the onion with a small bit of sesame oil over medium heat; add the meatballs, marinade and tomatoes. Cook for about 8 minutes and add the spinach.  Continue cooking until the meatballs are cooked through about 8 more minutes.

4) Drain the pasta and return it to it’s pot.  Toss the meatball and veggie mixture into the pasta and toss until well-combined. Squeeze a little lime juice over the mix and “Dig In!”