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Nutritionally Speaking

Lean Times : Can the Healthy Attributes of White Meat Become Associated With Red?

February 11, 1988|TONI TIPTON

1/2 cup thin diagonally sliced carrots

1/2 cup thin diagonally sliced radishes

1/2 cup thin diagonally sliced cucumber

1 cup cooked rice

24 Chinese pea pods, blanched

4 edible flowers, optional

Prepare Sesame Marinade and Dressing, following separate instructions for marinade and for dressing. Place marinade in plastic bag with steak, turning to coat. Close bag securely and marinate in refrigerator 2 hours, turning once.

Remove steak from marinade and place on rack in broiler pan so surface of meat is 3 to 4 inches from heat. Broil 14 to 16 minutes for medium-rare, turning once. Let stand 5 minutes. Carve steak into thin slices.

Meanwhile, combine cabbage, lettuce, carrots and radishes. Place on 4 individual plates. Arrange equal number of cucumber slices in circle at top of each plate. Mound 1/4 cup rice on top of each cucumber circle. Fan pea pods around both sides of rice. Arrange steak slices in spoke fashion on salad greens, radiating down from rice. Serve with reserved dressing. Garnish with edible flower. Makes 4 servings.

Sesame Marinade and Dressing

3 tablespoons dry Sherry

3 tablespoons light soy sauce

3 tablespoons rice wine vinegar

2 tablespoons hoisin sauce

1/2 teaspoon grated ginger root

1/4 cup water

2 tablespoons chopped green onion

1 tablespoon sugar

1 tablespoon toasted sesame oil

Combine Sherry, soy sauce, vinegar, hoisin sauce and ginger. Mix well. Divide mixture in half and reserve half for steak marinade.

To prepare dressing, combine remaining mixture with water, green onion, sugar and oil and mix well.



2 beef top blade steaks, cut 3/4-inch thick, about 4 ounces each

1/2 teaspoon crushed rosemary

1/8 teaspoon coarsely ground pepper

1 medium onion, thinly sliced

2 teaspoons olive oil

1/2 teaspoon sugar

1/4 teaspoon salt

Garlic Potatoes

Trim excess fat from beef. Rub steaks with rosemary and pepper and set aside. Cook onion in oil in heavy non-stick skillet over medium heat 10 minutes, stirring occasionally. Sprinkle sugar over onion and cook and stir 1 minute. Remove from pan to warm plates and keep warm.

Heat skillet over medium heat 2 to 3 minutes. Pan broil steak 6 to 8 minutes, turning once. Season with salt. Serve steaks on onions with Garlic Potatoes arranged on side. Makes 2 servings.

Garlic Potatoes

5 ounces small new potatoes, unpeeled, quartered lengthwise

2 cloves garlic, halved

1/2 teaspoon salt


1 tablespoon butter, softened

2 teaspoons finely chopped green onion or chives

Place potatoes, garlic and salt in small saucepan. Add water to cover and bring to boil. Cover pan loosely and cook 8 to 10 minutes or until tender. Drain, reserving potatoes and garlic. Remove garlic and crush with flat side of knife. Combine garlic with butter and green onion. Add to potatoes, tossing lightly to coat.


2 tablespoons oil

1 pound lean boneless pork loin, cut into thin slices

4 cloves garlic, chopped

3/4 pound fresh green beans, cut into 2-inch lengths

2 teaspoons sugar

2 teaspoons soy sauce

2 small red chile peppers, thinly sliced

1 teaspoon shredded ginger root

1 teaspoon sesame oil

1 teaspoon rice wine vinegar

Heat oil in heavy skillet. Add pork and garlic and cook and stir until lightly browned. Add green beans and stir-fry until beans and pork are done, about 5 minutes. Push meat and beans to one side of skillet. Add sugar, soy sauce, chile peppers and ginger and stir to dissolve sugar. Add sesame oil and vinegar. Stir to coat meat and beans. Serve immediately. Makes 4 servings.


1 pound pork tenderloin

1 teaspoon garlic salt

1/4 teaspoon black pepper

1/2 cup plain low-fat yogurt

4 teaspoons Dijon mustard

1/2 teaspoon dill weed

1/2 teaspoon sugar

Cut pork crosswise into 8 pieces. To make medallions, place each piece of pork, cut side down, on flat surface. Cover with wax paper and flatten gently with heel of hand to 1/4-inch thickness.

Pan-broil pork in non-stick skillet over medium heat 3 to 4 minutes per side. Remove medallions to warm platter and season with garlic salt and pepper on both sides.

Meanwhile, combine yogurt, mustard, dill and sugar. Serve sauce with pork medallions. To serve sauce warm, place mixture in heat-proof measure and warm in hot, not boiling, water 2 to 3 minutes. Do not cook or let curdle. Makes 4 servings.


1/2 cup soy sauce

1/4 cup water

1 tablespoon lemon juice

2 garlic cloves, minced

1/2 teaspoon ground ginger

1 pound boneless pork loin, cut into 1-inch cubes

1 cup orzo


2 tablespoons white wine vinegar

1 teaspoon oregano

Salt, pepper

1 small tomato, diced

1/2 cup Chinese pea pods

2 green onions

2 tablespoons chopped parsley

1 zucchini, cut into chunks

1/2 pound mushroom caps

Combine soy sauce, water, lemon juice, garlic and ginger. Marinate pork in mixture 3 hours in refrigerator.

Meanwhile, cook orzo according to package directions. Drain and place in bowl. Toss with 1 teaspoon oil, then cool to room temperature. Combine 2 tablespoons oil, white wine vinegar, oregano and salt and pepper to taste. Toss in tomato, peas, green onions and parsley and vinaigrette. Set aside.

Dip zucchini and mushroom caps into marinade, then thread pork and vegetables onto skewers. Grill over hot coals 10 to 12 minutes, turning frequently. Serve with salad. Makes 4 servings.

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