Guilt-Free Luxurious Steak Dinner with Rosemary Parmesan Popovers and Creamy Cauliflower Puree
I turned 50 today. I'm not terribly worried about a number. It's a good age! But I have decided as of late to eat better and get a little healthier. But I'm a lover of food, so I want/need to make things that taste amazing and are satisfying, or I'm doomed to fail. I have made over my favorite dinner of steak, potatoes, mushrooms, and popovers into a beautiful, delicious, and healthy dinner. Believe it or not, that enormous plate of good eats weighs in at about 430 calories. No kidding! I used a lean steak, Flat Iron. It's my new favorite. It's extremely tender and only about 110 for 4 ounces! Plus, it's inexpensive- I can usually find it for about $5 a pound in my area. I pureed cauliflower instead of making mashed potatoes. Cauliflower whips up into a very silky and tasty mashed potato stand-in. The Laughing Cow cheese adds just the right amount of creaminess. I swapped out butter and oil for cooking spray and used unsweetened, plain almond milk for the popovers and cauliflower puree. If you haven't tried Almond Milk you should. It has half the calories of skim milk, but much more calcium. Just make sure you get the plain, unsweetened version for cooking (I buy Almond Breeze). It's only 30 calories a cup! My favorite recipe is for the popovers. They baked up light and fluffy on the inside and crisp on the outside. They taste decadent, at only a 100 calories each, they are a sensible luxury. I served this low calorie, high flavor dinner to my husband, and he didn't even realize he was eating healthy. Score!
Rosemary Parmesan Popovers
1 cup flour
1 cup unsweetened plain almond milk or non-fat milk
1 large egg
2 egg whites or 1/2 cup refrigerated egg whites
1/2 teaspoon salt
1/4 cup grated Parmesan cheese
2 teaspoons fresh rosemary leaves
Preheat oven to 425 degrees. Put flour, milk, egg, egg whites, and salt into a large food processor. Process until mixture is smooth. Add cheese and rosemary and pulse until combined. Place popover pan into oven for 3 minutes to preheat. Pull out popover pans and spray each well with cooking spray. Divide batter evenly in the 6 wells. Place in oven and bake WITHOUT OPENING THE OVEN for 25 minutes. Makes 6 popovers, about 100 calories each.
Marinated Tomato and Cucumber Salad
1 pint cherry tomatoes
1 small to medium English cucumber
1/2 yellow bell pepper
1/4 cup seasoned rice wine vinegar
2 tablespoons chopped fresh parsley
Wash and halve cherry tomatoes. Cut cucumber in half lengthwise and then into half-moon slices. Cut bell pepper into a medium dice. Add vinegar and parsley and allow to marinate for 30 minutes, stirring every ten minutes. Serves 4, about 45 calories per serving.
Seared Flat Iron Steak
1 lb Flat Iron Steak, lean
1/2 teaspoon steak seasoning salt
Olive oil cooking spray
Set steak out for 30 minutes to take chill off. Sprinkle seasoning on both sides of steak and coat steak lightly with cooking spray. Heat a cast iron pan, grill pan, or heavy saute pan until wisps of smoke rise from the pan. Carefully place steak in hot pan. Cook undisturbed for 3-4 minutes. Flip steak and cook another 3-4 minutes. Remove steak to a platter to rest for 5 minutes. Meanwhile, add 1/2 cup water to the hot pan and stir to remove browned bits from the bottom of the pan. Reduce liquid in the pan over high heat for 2-3 minutes or until liquid reduces to about 1/3 cup. Slice steak across the grain into 1/4 inch thick slices. Serves 4, about 200 calories per serving.
Creamy Cauliflower Puree
1 head cauliflower
1/3 cup unsweetened plain almond milk or non-fat milk
4 wedges Laughing Cow Light Swiss Cheese
1/2 teaspoon salt
1/2 teaspoon black pepper
1/8 teaspoon ground nutmeg
Wash cauliflower and remove core. Cut cauliflower into pieces about 2 inches across. Place cauliflower into a gallon sized freezer zip-lock baggie. Add 2 teaspoons water and close bag. Cut 1 or 2 small holes with a pairing knife on one side of the baggie. Place baggie on a microwave-safe plate. Microwave cauliflower for 6-8 minutes, or until cauliflower is fork tender. Place cauliflower in a large food processor and puree until smooth. Add remaining ingredients and process until smooth and whipped. Keep puree warm until serving time. Serves 4, about 70 calories per serving.
4 cups sliced fresh mushrooms (your favorite combination, Shitake, Button, Baby Bella, etc)
Olive oil cooking spray
1/4 teaspoon salt
Spray a 10 inch saute pan with cooking spray. Add mushrooms. Saute over high heat until mushrooms are browned and tender, but not liquidy. Add salt just before serving. Serves 4, about 15 calories per serving.
To assemble plates, divide cauliflower puree, mushrooms, and steak among four dinner plates. Drizzle puree with a little of the steak juices from the cutting board. Add a large serving of the tomato and cucumber salad, and 1 popover per plate. Garnish with a little sliced green onion, if desired. Serves 4, about 15 calories per serving.