3.2.16

Page 48

LET’S EAT

L5 • ST. LOUIS POST-DISPATCH

TERIYAKI SAUCE Yield: 1 cup ¼ cup water ¼ cup low-sodium soy sauce ¼ cup seasoned rice vinegar ¼ cup granulated sugar 1 tablespoon sesame oil 2 teaspoons Sriracha (or other hot sauce) 1 teaspoon garlic powder 1 teaspoon ground ginger

M 1 • WEDnESDAy • 03.02.2016

HONEY-OREGANO PORK LOIN

Transform a dull pork loin with simple ingredients

Yield: 10 servings For the pork 4-pound center cut pork loin Kosher salt and ground black pepper 1 tablespoon olive oil 2 tablespoons unsalted butter ¼ cup honey 3 tablespoon minced fresh oregano ½ teaspoon ground cayenne pepper ½ cup low-sodium chicken broth or stock For the sauce ½ cup sour cream 2 tablespoons harissa paste 1 teaspoon lime juice Kosher salt and ground black pepper

In a medium bowl, combine all ingredients and whisk until the sugar is dissolved. Per tablespoon: 20 calories; 1g fat; no cholesterol; 210mg sodium; 4g carbohydrate; no iber; 3g sugar; no protein. Chicken • Slice boneless, skinless chicken breasts into thin strips. Add them to the sauce, then refrigerate up to 24 hours. When ready to cook, set a wire rack over a rimmed baking sheet. Coat the rack with cooking spray. Arrange the chicken strips in an even layer on the rack, then set under the broiler on the oven’s middle shelf for 3 to 5 minutes, or until just starting to brown. Flip the chicken pieces, then cook for another 3 to 5 minutes. Meanwhile, pour the marinade into a small saucepan over medium-high and boil for 3 minutes. When the chicken comes out of the oven, drizzle the boiled marinade over the pieces. Pork • Substitute pork tenderloin, similarly sliced, for the chicken breasts above and follow the same method. Steak • Cut a 1 ½-pound lank steak against the grain into thin strips. Add to the teriyaki sauce and refrigerate for up to 24 hours. When ready to cook, heat a large skillet over medium-high. Add a couple tablespoons of canola, vegetable or sesame oil. When the oil is hot, use tongs or a fork to remove the steak from the marinade and add to the skillet. Cook for 2 to 4 minutes. You want it barely cooked. Add the marinade to the pan and bring to a simmer. Cook for 1 to 2 more minutes. Serve the steak and sauce over rice or noodles. Salmon • Arrange 4 salmon illets on a foil-lined rimmed baking sheet. Brush each liberally with teriyaki sauce. Broil on the oven’s middle shelf for 1 to 2 minutes, then brush with additional teriyaki. Repeat this process 3 to 4 times, or until the salmon is just cooked and well glazed, a total of about 6 to 8 minutes under the broiler. Garnish with chopped scallions, sesame seeds or both.

SLOW COOKER CHICKEN TERIYAKI WITH CARROTS Yield: 6 servings 3 pounds boneless, skinless chicken breasts ¼ cup all-purpose lour 2 tablespoons canola oil 1 tablespoon butter 1 pound carrots, trimmed and cut into 2-inch chunks 1 large yellow onion, roughly chopped ¼ cup water ¼ cup low-sodium soy sauce ¼ cup seasoned rice vinegar ¼ cup granulated sugar 1 tablespoon sesame oil 2 teaspoons Sriracha (or other hot sauce) 1 teaspoon garlic powder 1 teaspoon ground ginger Cooked white or brown rice 1. One at a time, dredge the chicken breasts through the lour to lightly coat. Shake of any excess. 2. In a large skillet over medium-high, heat the oil and butter until hot. Working in batches, briely sear the chicken breasts on both sides just until lightly browned, about 2 minutes per side. Transfer the chicken to a 4-quart or larger slow cooker. Add the carrots and onion. In a small bowl, mix together the water, soy sauce, vinegar, sugar, sesame oil, Sriracha, garlic powder and ginger. Pour over the chicken and carrots, then stir to coat. Cook on high for 4 hours or low for 6 hours. 3. Serve the chicken and carrots over rice. Per serving: 550 calories; 15g fat; 170mg cholesterol; 710mg sodium; 46g carbohydrate; 3g iber; 13g sugar; 56g protein.

ASSOCIATED PRESS

grilled zucchini and onions, or sauteed spinach. Leftovers are very welcome, perfect when thinly sliced in a sandwich or chopped into stir-fried rice. The sauce is a simple blend of sour cream and harissa with a squeeze of lime juice. Harissa paste is a fragrant, spicy chili paste that’s a widely used ingredient and condiment in North African and Middle Eastern cooking. It varies from place to place but always includes hot chili peppers (usually smoked), garlic, olive oil and spices such as cumin, coriander, caraway and sometimes herbs. It also may contain tomatoes. Look for it in the grocer’s international aisle.

BY KATIE WORKMAN Associated Press

This is one of those recipes that makes you feel like a bit of a genius, because it’s so easy, requires so little active time, and tastes like you worked your little fingers to the bone. This is the pleasure of a few ingredients that play interestingly off one another, here providing a balance of sweet (honey), rich (butter), herby (oregano) and spicy (cayenne). Serve this with a salad and rice or another grain or starch of your choice. Other good accompaniments would be roasted tomatoes or peppers,

1. Heat the oven to 375 degrees. Use paper towels to pat dry the pork loin, then season it generously with salt and pepper. 2. Heat a heavy, oven-safe skillet over high. Add the oil and as soon as it is hot, add the pork and sear on all sides, turning it four times, for about 3 minutes per side, or until the outside is all nicely browned and a bit crusty. 3. Transfer the pork to a plate, pour of the remaining oil in the pan, then return the pan to medium heat. Add the butter, honey, oregano and cayenne. When the mixture starts to bubble (don’t let the honey burn) return the pork loin to the pan, roll the pork in the butter mixture, using tongs, even dipping the ends into the pan sauce. Place the pork in the middle of the pan and add the chicken broth. 4. Transfer to the oven and roast for 1 hour to 1 hour 20 minutes, or until it reaches 145 degrees at the thickest part. Turn the roast after the irst 30 minutes of cooking. 5. While the pork is cooking, in a small bowl mix together the sour cream, harissa, lime juice and salt and pepper, to taste. 6. Remove the pork from the oven and let sit for 10 minutes before thinly slicing. Serve with the sauce. Per serving: 450 calories; 29g fat; 120mg cholesterol; 360mg sodium; 9g carbohydrate; no iber; 8g sugar; 39g protein.

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