Steak and carbs. Under 500 calories. Can’t be done, you say? Watch me!
Here’s the best part – Becky’s Healthy Kitchen Meals (prepared by Avec Moi) will be available for pick up at Avec Moi’s awesome brand new location in Broad Ripple this summer…just in case you don’t have time to make it at home!
Under 500 calories. No. Joke.
Yield: 4 (5oz) servings (pre-cooked weight) plus generous 1 cup risotto
20 oz skirt steak (flank steak will also work)
1 cup Arborio rice
1 cup onion, finely chopped
1 clove elephant ear garlic, very finely minced
2/3 cup dry white wine (I used sauv. blanc)
2 oz finely shredded cheese (I used aged manchego, but parmesan would work too)
4 cups reduced sodium gf chicken broth
2 cups mushrooms (I used portabello), cut into large chunks
1 bunch asparagus, ends snapped and cut into thirds
2 teaspoons olive oil
½ teaspoon each – salt, pepper and garlic powder for seasoning the steak
Season the steak with salt and pepper. Set aside.
In a steamer basket, steam the asparagus for 3 minutes – remove immediately and place in an ice bath. Once asparagus has cooled, drain and set in fridge for later use.
In a large nonstick pot, warm 1 teaspoon of olive oil. Add the half of the onions and garlic and all of the mushrooms and cook for a few minutes, stirring frequently. You may need a splash of wine to deglaze the pan at the end their cooking time. Remove from pan and set aside.
In a large nonstick pot (can be the pot that you cooked the mushrooms in), warm 1 teaspoon of olive oil. Add the remaining onions and garlic and cook, stirring frequently for a few minutes. Now, add the rice and cook together for a few more minutes. Add the wine and cook until it has been almost reduced. The most important thing during this whole process is to keep stirring and to use a nonstick pot!
Fire up your grill or broiler( if using an oven) and cook the steak approx 7 minutes on each side, depending on your desired level of “done-ness.” Medium rare is pictured above approx 145-150 degrees internal temperature.
Once the wine has been reduced, add 1 and 1/3 cups of the stock, and keep stirring until the stock has been nearly evaporated, approx 5 to 7 minutes. Repeat this broth-reducing process two more times until the risotto is cooked. During the last few minutes of cooking, stir in the asparagus, mushrooms and cheese.
Nutritional Information Per serving
(all nutritional calculations are approximations)
Fat: 18.3 g
Sat Fat: 8.3
Chol: 90 mg
Sodium: 1018.3 mg
Carbs: 46 g
Fiber: 3.1 g
Protein: 36.8 g
Recipe Source : Becky’s Healthy Kitchen Original
Copyright ©2011 Becky’s Healthy Kitchen, LLC and Avec Moi, LLC. All Rights Reserved.