Bourbon and Brown Sugar Flank Steak with Garlic-Chive Mashed Potatoes
Red Food. We are also honouring Heart and Stroke Month since these recipes are on the "light" side and good for not only your own heart health but for the ones you love. What better way to show them you love them by creating light dishes that are good for them from the pages of Cooking Light magazine. Stay tuned for my 4th Anniversary Giveaway...so keep reading!
As we continue into a new year we are so glad you have decided to join us once again for our Cooking Light Virtual Supper Club. This is a monthly event where 5 ladies and now one gent in two neighbouring countries get together to create a delicious meal with a theme in mind. We are now in our second year and continue to share a love for Cooking Light magazine which has an emphasis on healthy eating and living. This is a team effort where we combine what Cooking Light readers like best...good food with great company!!! Every month millions of readers turn to Cooking Light for recipes, advice on nutrition and fitness. If you have a "heart - healthy" red dish that would fit into this months theme please feel free to add your link at the bottom of this post.
From strawberries to beets, red fruits and vegetables pack a vibrant nutritional punch. We've all heard the cliche that an apple a day can keep the doctor away, but the same runs true for a virtual cornucopia of red foods, including strawberries, cherries, raspberries, watermelon, tomatoes, and beets? Many red fruits and veggies are loaded with powerful, healthy antioxidants...such as lycopene and anthocyanins...that may do everything from fight heart disease and prostate cancer to decrease the risk for stroke and macular degeneration (the leading cause of blindness in people aged 60 and older). Antioxidants soak up damaging free radicals as well.
To amp up our Red Menu Jamie of Mom's Cooking Club started us off with Bruschetta with Warm Tomatoes. Briefly heating the tomatoes intensifies their sweetness while preserving their bright, fresh flavours. This is a timely reminder of summer! In the area of food and phytonutrient research, nothing has been hotter in the last several years than studies on the lycopene factor , another antioxidant, in the prevention of heart disease and cancer. Good thing I eat tomatoes like apples!
For our menu I chose a recipe from the pages of Cooking Light that used both red meat and red potatoes... Bourbon and Brown Sugar Flank Steak with Garlic-Chive Mashed Potatoes. I've made this recipe several times, always to rave reviews!!! It's perfect to make when you want something that tastes special, but takes no time at all. Marinate the steak before you head off for work in the morning and supper will be ready in however long it takes to cook the potatoes.
Potatoes' reputation as a high-carb, white starch has removed them from the meals of many a weight-conscious eater, but this stereotype is due for a significant overhaul. Analysis of Red potatoes revealed that these spuds' phenolic content rivals that of broccoli, spinach and Brussels sprouts, and includes flavonoids with protective activity against cardiovascular disease, respiratory problems and certain cancers.
Mary Ann of Meet Me in the Kitchen rounded out the theme by bringing a refreshing Granny Smith, Radish, and Radicchio Salad with Orange-Walnut Vinaigrette. This tasty salads include radishes and radicchio and is eye candy when the vegetables are julienned.
In the vegetable neighborhood of salad greens Radicchio is the rowdy redhead when it comes to nutritional power. Radicchio has many healthful properties, it provides an antioxidant content rivaling that of blueberries and spinach.
Next Sandi of The Whistlestop Cafe wowed us with a salad that uses red onions....Spanish Salad of Oranges, Fennel, Red Onion, and Mint with Dressing.This is a typical Spanish-style salad that goes so well with our menu.
Onions contain a number of sulfides similar to those found in garlic which may lower blood lipids and blood pressure. Onions are also a rich source of flavonoids, substances known to provide protection against cardiovascular disease.
Now let's introduce you to one of our latest members of the Virtual Supper Club Jerry of Jerry's Thoughts, Musings and Rants from my old stomping grounds of Ontario, Canada. He rocks red with beets in a Roasted Sweet-and-Sour Beets, Carrots and Parsnips dish. The cider vinegar provides fruity, acidic zip and enough liquid to prevent the sugary maple syrup from burning.
Beets are a unique source of phytonutrients called betalains shown to provide antioxidant, anti-inflammatory, and detoxification support.
And for the "piece de resistance" I would also like to introduce Roz of La Bella Vita who is living "the beautiful life" in South Carolina and loves Cooking Light also. She uses fragrantly sweet and subtly tart raspberries in a sensuous Almond Jelly Roll with Raspberry Filling. This cake can be made a day in advance; just wrap it in plastic wrap, and store your treat in the fridge. This leaves more time to spend with the ones you love.
Raspberries are high in antioxidants and flavanoids. Now for the giveaway....
Before I move on to the recipe, it so happens today February 2nd also marks my 4th year blogiversary. Yes, I have now officially been blogging for 4 years. I would like to thank each and every one of you, whether you have followed me for years or are a brand new friend, for your support and friendship over the past years. I don't think I would be blogging without the feeling of community. What better way to make new friendships than by sharing the food around our table! As a small token of my appreciation I would like to offer you the chance for all bloggers worldwide to win a cookbook! What do foodies appreciate more than a good cookbook to add to their collections!!!
Lighthearted at Home: The Very Best of Anne Lindsay
February is Heart and Stroke Month so I felt the perfect book to offer was from a Canadian Author where part of the proceeds benefit a charity. For the past three decades, Anne Lindsay has changed the way Canadians eat, bringing flavour to healthy eating and inspiring a nation with her easy-to-make, delicious food. Anne was one of my icons when I was a teenager reading issues of Canadian Living magazine. Now, Anne invites you into her kitchen with Lighthearted at Home, a collection of her favourite recipes.
Anne offers more than 500 fully tested recipes, reviewed by the registered dietitians of the Heart and Stroke Foundation, complete with nutritional analysis for every occasion: signature stews and soups, perfectly prepared meat and fish, protein-packed vegetarian entrees, deliciously simple appetizers, entertaining menus and much more.
The Heart and Stroke Foundation, a volunteer-based health charity, leads in eliminating heart disease and stroke and reducing their impact through the advancement of research and its application, the promotion of healthy living, and advocacy. You can also visit their website at heartandstroke.ca.
A portion of the proceeds from the sale of this book will go to support the work of the Heart and Stroke Foundation.The giveaway is open to all bloggers worldwide to thank you all for your support.
To win simply leave a comment and tell me what you do to incorporate healthy eating into your lifestyle.I will select one winner randomly on midnight Sunday, February 6th.
Now on to the recipe!!!! Next month the Virtual Supper Club will be cooking with fresh flavours in Notes of Citrus so get into the kitchen and join in the fun!
**Bourbon and Brown Sugar Flank Steak with Garlic-Chive Mashed Potatoes**
1/4 cup packed dark brown sugar
1/4 cup minced green onions
1/4 cup bourbon
1/4 cup low-sodium soy sauce
1/4 cup Dijon mustard
1/2 teaspoon freshly ground black pepper
1/4 teaspoon Worcestershire sauce
1 (2-pound) flank steak, trimmed
1/2 teaspoon cornstarch
3 pounds small red potatoes
6 garlic cloves, peeled
1/2 cup reduced-fat sour cream
1/3 cup 2% reduced-fat milk
2 1/2 tablespoons butter
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup chopped fresh chives
8 fresh chives, cut into 1-inch pieces
To prepare steak, combine first 7 ingredients in a large zip-top plastic bag; add steak. Seal and marinate in refrigerator 8 hours or overnight, turning bag occasionally. Remove steak from bag, reserving marinade.
Place steak on grill rack coated with cooking spray; grill 5 minutes on each side or until desired degree of doneness. Let stand 10 minutes. Cut diagonally across grain into thin slices.
Combine reserved marinade and cornstarch in a saucepan. Bring to a boil; cook 1 minute, stirring constantly.
To prepare potatoes, place potatoes and garlic in a large Dutch oven; cover with water. Bring to a boil. Reduce heat; simmer 30 minutes or until tender. Drain.
Return potatoes and garlic to pan, and place over medium heat. Add sour cream, milk, butter, salt, and 1/4 teaspoon pepper. Mash potato mixture to desired consistency with a potato masher. Stir in chopped chives. Mound 3/4 cup potatoes on each of 8 plates; arrange 3 ounces steak around each serving of potatoes. Drizzle 1 tablespoon sauce on each plate; sprinkle with chive pieces, if desired.
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