Salisbury Steak

Salisbury Steak

A great Dukan Diet recipe for the Attack Phase.  Which is basically what I’m on.  I’m going to do 4 days at least this time.  And I’m not going to stop!!  I’ve done it before and I’ll do it again.  Let me know how you’re doing on the diet and look at the Facebook page for others doing the same thing!!

SALISBURY STEAK

1/2 lb ground turkey
1/2 lb ground sirloin
1/4 cup oat bran
1 T tomato paste
1 egg or 1/4 cup egg white substitute
1/2 onion, finely chopped
1 1/4 cups water
3 T tomato paste
2 T sherry or Madeira wine
1 1/2 t Worcestershire sauce
1/2 package dry onion soup mix
1 T corn starch mixed with 1 T water

Combine turkey, beef, oat bran, tomato paste, egg and onion.  Season with salt and pepper.  Divide meat into 6 portions and form patties.  Brown patties in a skillet over medium-high heat and cook 5-6 minutes, turning on the half.  Remove and keep warm on a plate covered with foil.  Stir in the tomato paste and cook for 1 minute.  Add the water and the rest of the ingredients and bring to boil.  Add patties back into the skillet.  Cover and simmer for 10 minutes.  Uncover and cook until liquid reduces, about 10 more minutes.

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Steak And Pumpkin Quiche

Steak and Pumpkin Quiche

Dukan Diet recipes are simple when you keep the ingredients ever-changing and change-up the combinations a lot.  I had leftover steak from the night before so this was a simple “look in the refrigerator and see what I can come up with” recipe.  If you can’t find fresh pumpkin you can swap for bell peppers, zucchini or any other veggie you like.  Broccoli and cauliflower would be great too.  I find that if I cook extra protein I can make 2-3 different things with it.

STEAK AND PUMPKIN QUICHE

Steak And Pumpkin Quiche

2 cups pumpkin or squash, steamed in microwave until almost soft
1 green mild green chili, chopped
1 cup leftover filet, cubed
1/2 cup fat free cheddar
2 T Parmesan cheese, shredded
6 eggs, whisked well
2 T fat free milk

Whisk the egg and milk until well blended.  Spray a small casserole with a bit of cooking spray.  Place the first 6 ingredients in the dish.  Pour egg mixture over the steak and vegetables.  Season with salt and pepper and bake at 375 for 35-40 minutes.

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Flank Steak rolls

Flank Steak rolls

It appetizers perfect for a summer barbecue.  If you have a day of protein Pure, just let the tomatoes of the recipe.  They are always delicious!  If you are not fat free feta or goat cheese use all fat free cheese you can find!  Or replace the cream cheese!  Add chives, onions…anything that you like, for cheese.  And with the skewers of cuties always more fun barbecues!

FLANK STEAK ROLLS

1 Lb. Flank Steak
Balsamic vinegar 2 T
1/4 cup fresh parsley, chopped
1/4 cup coriander, chopped
1 t olive oil
1 t paprika
1/4 t cayenne pepper
1/2 t red pepper flakes
salt and pepper

Filling:
4 oz fat goat cheese or feta free (or material fat free cream cheese)
1/4 cup julienned dried tomatoes, chopped (the kind that is not in the oil)
1/2 t red pepper flakes
2 Parsley T fresh, chopped

In a large resealable place all the first set of ingredients and marinate in the refrigerator for an hour, or up to 3.  Combine stuffing ingredients in a small bowl and refrigerate until you are ready to use.  Prepare your grill or grill pan and cook your steak almost to the point where you want.  Let a little raw so when you place on the grill, you do not overcook your steak.  Remove steak and cut into squares of 4 inches, or equal size according to the size of your steak is.  Extend 1/4-1/6 cheese, depending on how many parts you find, on the steak and seal with a couple of toothpicks.  Place on the grill for about 2-3 minutes on each side or until the center of the roll has had time to heat and melt a little.  Enjoy!

Makes 4-6 cycles

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Pepper Steak

Posted February 16, 2012 By Janice Pepper Steak

Again, I’m posting a lot of dishes where, if you skipped the vegetables, these are perfect pure protein dishes.  You get all the benefit of the flavors in the dishes, but not the vegetables themselves.  Hey, if it’s a protein veggie day, go for it, they’re awesome too!!

PEPPER STEAK

2 small onions, quartered
2 red bell peppers, cut into strips1 clove garlic, finely chopped1 T cornstarch mixed with 1 T water

Grill beef in a grill pan with a bit of cooking spray for about 4 minutes on each side.  Remove and set aside.  Add the peppers and onions and grill for 5 minutes, adding the garlic and ginger in the last minute.  In small bowl, mix broth and soy sauce and pour mixture over vegetables.  Add beef back to the pan and stir in the cornstarch mixture.   Cook for about 5 minutes, until sauce has thickened.

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