This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Use gluten-free beer in this dish.
"No chaos, no creation. Evidence: the kitchen at mealtime."
The best part about cooking in parchment (or foil) is that it is not chaotic. It's pretty simple, but it's very structured: add some starch, protein, veggies and a bit of liquid to a pouch, put it in the oven, and 20 minutes or so later you have kitchen magic.
Separate the cloves of garlic and trim the stem end. You needn’t peel the garlic but place it on a cutting board and with the blade of a knife crush the garlic. The garlic skin will slide off and the meat of the garlic minces easily after crushing.
Servings = 2 | Serving size =4 ounces beef with beans and veggies
Cooking Time = 45 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe does not make very good leftovers.
|2 tsp||unsalted butter|
|1 clove||garlic (minced)|
|2 medium||green onions (thinly sliced crosswise)|
|3 Tbsp||fresh cilantro leaves (minced)|
|4 Tbsp||olive oil|
|fresh ground black pepper (to taste)|
|1/2 tsp||chili powder|
|8 ounces||beef tenderloin or tender stew meat (cut into 1/2 inch cubes)|
|1 15 ounce can||no salt added black beans (drained and rinsed)|
|1/2 small||red bell pepper (julienned)|
|1/2 small||yellow bell pepper (julienned)|
|4 Tbsp||beer or gluten-free beer|
|2||30"x12" sheets parchment or foil|
Cream together the butter, garlic, shallot and cilantro until well blended.
Add the olive oil, lime juice salt, pepper, chili powder and cumin and blend well.
Fold the beef into the butter until it is well coated. Refrigerate.
Preheat the oven to 400°F.
Fold the parchment (or foil) so that it is almost a square (15 inches x 12 inches). Starting at one end of the folded edge, cut a half of a heart shape in such a way that when the parchment is opened it is in the shape of a heart.
Place half of the beans on each parchment paper.
Scatter the peppers across the top of the beans.
Place half of the beef on top of each serving of the beans and peppers. Use a rubber spatula to get all of the butter out of the bowl and on top of the beef.
Pour 2 tablespoons of the beer over the top of each of the servings of beef.
Close the parchment by rolling the edge inward starting at the point of the heart and working around to the base of the heart. The pouch with the meat inside will be in the shape of a large half circle.
Place the pouches on a cookie sheet and then into the oven. Reduce the heat to 375°F and cook for 25 minutes. Serve.
Serving size = 4 ounces beef with beans and veggies
Servings = 2
Amount Per Serving
|Calories 562||Calories from Fat 227|
|% Daily Value|
|Total Fat 25g||40%|
|Saturated Fat 7g||33%|
|Monounsaturated Fat 13g|
|Trans Fat 0g|
|Total Carbohydrates 42g||15%|
|Dietary Fiber 13g||47%|
|Vitamin A 49%||Vitamin C 310%|
|Calcium 11%||Iron 33%|
|Vitamin K 43 mcg||Potassium 1142 mg|
|Magnesium 136 mg|