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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Cloquet hated reality but realized it was still the only place to get a good steak."
-Woody Allen, Filmmaker

The refrigerator light goes on...

Sometimes the simplest recipes are the best. This sauce takes very little effort but is so rich and really brings out the flavor of the grilled steak.

Butter

Butter is so wonderful.  It is such a simple thing – fresh cream is churned, breaking up the fat globules that are normally suspended in water until the fat binds together trapping the water.  

Butter in the U.S. must be at least 80% butter fat, with the remainder made up of water and milk solids.  The quality of butter is rated by the USDA based on flavor, aroma, quality of cream, texture and then given the  “Grade Shield” – either AA, A or B.  Quality butters start with the best cream and you should look for only Grade AA butter.   

There are now a number of butters in the market.  Familiar butter like Land o’ Lakes is certainly very good quality and is very consistent.  Both European and European style butters are now available in U.S. markets.  These contain a higher percentage of butterfat (at least 82% but as high as 86% - 88%).  This, combined with specialty cultures and churning methods, produces a smooth creamy, rich product.  

While I have found the flavor of European butters to be excellent in sauces, using them is not critical.  The recipes where using higher fat butters are more important are in baking, where the higher butterfat content makes better quality baked goods.  

All of the recipes in this book, and recipes in general, call for unsalted butter.  The amount of sodium in salted butter is minimal (a tablespoon has about 115 mg of sodium).  There is, however, a variation in the amount of salt added by different dairies, so using unsalted butter lends reliability to your recipes.  This is especially true in baking where it is important to control the amount of salt, since subtle changes in ingredients can make a major difference in the final product.  

In short, I don’t have any salted butter in my fridge.  Because I use butter sparingly in small amounts as a flavor enhancer, I do try to buy the highest quality European style butter.  

1 tsp. unsalted butter = 36 calories, 4g fat, 2.5g sat fat, 1g mono fat, 0g protein, 0g carbohydrates, 0mg sodium, 11mg cholesterol


 

Flank Steak with Garlic Balsamic Reduction



Servings = 4 | Serving size =4 ounces steak with sauce

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe also requires making Roasted Garlic

The sauce keeps well in the refrigerator. Reheat gently.

Serve with Mashed Yams or Yam Home Fries

AND

Serve with Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Sauteed Leeks or Sauteed Leeks - Low Sodium Version or Yellow Squash and Onions

6 cloves roasted garlic
1 cup balsamic vinegar
1 tsp fresh thyme leaves
1/4 tsp salt
fresh ground black pepper
2 Tbsp unsalted butter
16 ounces flank steak
spray oil

Place the roasted garlic, balsamic vinegar and thyme in a blender or mini chopper. Process until smooth.

Place the mixture in a small stainless or non reactive pan over medium low heat. Simmer very gently for about 30 minutes, reducing the sauce by about two thirds until there is 1/3 cup. Strain the sauce through a fine mesh sieve. Rinse the pan.

Return the strained sauce to the pan and add the salt, pepper and butter. Reduce the heat to low and whisk until the butter melts.

Preheat the oven to 425°F. (Or heat the grill.) Place a large skillet or grill pan in the oven.

When hot spray the pan lightly with oil and place the flank steak in the pan. Sear on the first side for about 8 minutes and turn. Cook for another 6 – 8 minutes. Remove from the oven and let rest for about 2 minutes.

Slice and serve topped with about 2 tablespoons sauce.

Nutrition Facts

Serving size = 4 ounces steak with sauce

Servings = 4

.

Amount Per Serving

Calories 282 Calories from Fat 114
  % Daily Value
Total Fat 13g 20%
    Saturated Fat 7g 33%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 63mg 21%
Sodium 226mg 9%
Total Carbohydrates 12g 4%
    Dietary Fiber 0g 0%
    Sugars 10g  
Protein 25g  
Vitamin A 4% Vitamin C 3%
Calcium 6% Iron 13%
Vitamin K 2 mcg Potassium 478 mg
Magnesium 35 mg