• December 18, 2014

Create a memorable holiday with Father’s Day meal

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Posted: Wednesday, June 11, 2014 4:30 am

Garlic and parsley stuffed into a juicy steak make a perfect quick meal for Father’s Day.

Each year I think steak for Father’s Day. It seems to be what our dads like best.

The garlic cloves for this stuffing are blanched first and then chopped with fresh parsley to make a simple, fresh stuffing.

Blanching gives the garlic a mild, sweet flavor.

The water used for blanching the garlic has a wonderful flavor so I add it to the water for cooking the pasta to give it a natural flavor.

I use a flavored, basil-garlic pasta and cook the broccoli with it for a very quick side dish.

There are many different varieties of flavored pasta available.

This one goes well with the stuffed steak, but any type can be used.

The broccoli is added the last 5 minutes to the boiling pasta.

This saves time and an extra pot to wash.

If using fresh pasta, the cooking time will be about 3 to 4 minutes.

Add the broccoli first and then the fresh pasta.

This meal contains 539 calories per serving with 24 percent of calories from fat.

HELPFUL HINTS

  • Grass-fed steak can be found in most markets. Use any type of quick-cooking steak such as flank, skirt, sirloin or fillet can be used.
  • Use the same pot for boiling pasta and garlic to save cleaning up time.
  • The blanched garlic and parsley can be chopped in a food processor.

COUNTDOWN

  • Blanch garlic and then fill the pot with more water and place on heat to boil.
  • Make steak.
  • Make pasta and broccoli.

GARLIC-STUFFED STEAK

¾ pound grass-fed strip steak

5 garlic cloves, peeled

½ cup chopped parsley

Salt and freshly ground black pepper

1 teaspoon olive oil

Remove visible fat from steak and make slits about 1 inch apart on each side to form pockets for the stuffing. The slits should be about ½-inch deep and cover the width of the steak. Place whole, peeled garlic cloves in a large saucepan and cover with cold water. Bring to a boil and scoop out garlic cloves with a strainer.

Fill the saucepan with more cold water and bring to a boil for the pasta side dish. Chop the garlic and parsley together. Add salt and pepper to taste. With the tip of a knife or a small spoon, stuff the slits in the steak using about half of the parsley mixture.

Set the rest of the stuffing aside. Heat a nonstick skillet over medium-high heat and add the stuffed steak. Saute 5 minutes. Turn and saute 5 minutes.

Salt-and-pepper-cooked sides of steak. Remove from skillet to a cutting board and add the olive oil to the skillet. Add the remaining stuffing and saute 1 to 2 minutes.

Cut the steak into 1-inch slices and divide between two dinner plates. Spoon sauteed stuffing on top of slices. Makes 2 servings.

Per serving: 234 calories (27 percent from fat), 7.0 g fat (2.1 g saturated, 3.4 g monounsaturated), 96 mg cholesterol, 40.2 g protein, 3.4 g carbohydrates, 0.8 g fiber,107 mg sodium.

BASIL-GARLIC LINGUINE WITH BROCCOLI

¼ pound basil-garlic linguine

½ pound broccoli florets, cut in half (about 3 cups)

2 teaspoons olive oil

2 tablespoons grated Parmesan cheese

Salt and freshly ground black pepper to taste

Bring a large saucepan with 2 to 3 quarts of water to a boil, using the garlic water from the stuffed steak recipe. Add the pasta and boil 5 minutes. Add the broccoli florets and continue to boil 5 minutes. Remove 2 tablespoons of the water to a bowl. Drain pasta. Add olive oil and salt and pepper to taste to the bowl. Add the drained pasta and toss well. Sprinkle with Parmesan. Makes 2 servings.

Per serving: 305 calories (21 percent from fat), 7.2 g fat (1.7 g saturated, 3.8 g monounsaturated), 4 mg cholesterol, 12.7 g protein, 48.7 g carbohydrates, 1.8 fiber, 109 mg sodium.

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