Not usually a fan of beef, I find it tough rather than tender. This is another recipe from the Cooking Light Eat Smart Guide: 200-Calorie cookbook that I reviewed last week. I changed the method from stir fry to grill because the steaks were so thin I was afraid of overcooking them. I only seared them 30 seconds in the George Foreman grill. And because I was afraid they’d cool and toughen, I served them right away on a bed of rice vermicelli. As a stir-fry, this dish would have been 197 calories for a 2/3 cup serving of beef.
1 tablespoon sugar
1 tablespoon grated peeled fresh ginger
2 tablespoons fresh lime juice (1 lime)
1 ½ teaspoons lower-sodium soy sauce
¼ teaspoon crushed red pepper
1 tablespoon canola oil
12 ounces boneless sirloin steak, cut into thin strips
½ cup diagonally cut green onions, optional
4 lime wedges, optional
Cellophane noodles or vermicelli
1. Combine sugar, ginger, lime juice, soy sauce, pepper, and oil in a small bowl. Stir well with a whisk.
2. Heat half a small saucepan with water. When it is boiling turn off the heat and put in two bundles of vermicelli. Let stand 10 minutes or until soft and transparent. Drain well and set aside.
3. Heat the grill. Add steak; cook 30 seconds or until browned. Remove from heat. Slice and drizzle evenly with ginger-lime mixture. Garnish with green onions and lime wedges, if desired. Serve on a bed of drained cooked cellophane noodles or vermicelli.
We had a good dinner tonight. Magical things are happening in the Three-Dimensional Kitchen! I felt inspired by the Sunflower Seed Crusted Orange Roughy recipe in the Cooking Light Eat Smart Guide: 200-Calorie cookbook to create this one. If you have qualms about using Orange Roughy, then by all means, use another white fish.
As I said before, I like to use whatever is on hand in my kitchen: almonds, tilapia, panko breadcrumbs, and Mrs. Dash Salt-Free Italian Medley Seasoning Blend. My philosophy is to be generous with the seasonings. If 1/2 teaspoon is too little, then add more. And do add more herbs and seasoning to taste, yours. I suggest basil, parsley, rosemary, thyme…
This fish came out of the oven flaky with a crunchy topping. And it had no salt. Except what you might want to add at the table
2 large egg whites (6 tablespoons packaged egg whites)
1/2 teaspoon freshly ground black pepper ( I used 1 teaspoon lemon pepper and omitted the grated lemon rind)
1/2 teaspoon grated lemon rind
1/2 cup panko breadcrumbs
3 tablespoons unsalted almonds, crushed (originally sunflower seeds)
1 teaspoon Mrs. Dash Salt-Free Italian Medley
1 teaspoon dried parsley
1 teaspoon dried oregano
1 teaspoon garlic powder
1 teaspoon granulated onion
4-6 (6 oz) white fish fillets, e.g. orange roughy, tilapia
Lemon slices, optional
1. Preheat oven 475˚F. Place a rimmed baking sheet in the oven while preheating.
2. Combine egg whites, (lemon) pepper, and lemon rind (if using) in a medium bowl. Stir with a whisk until foamy. Combine panko and almonds in a shallow dish like a pie plate. Season panko-almond mixture. Mix with a fork. Dip fillets in egg white mixture, dredge in panko mixture. Place fillets on a wire rack to rest 10 minutes.
3. Remove baking sheet from oven with oven mitts and coat pan with cooking spray. Coat top of fillets with cooking spray. Place fillets on pan. Bake 10 minutes or until fillet flakes easily with a fork. Serve with lemon slices, if using.