Recipes from Apr. 15, 2008
Watch Sunny Side Up during Sunrise on KGMB9 for tips on making smarter,
healthier eating choices. Sponsored by HMSA, Sunny Side Up airs on the first and
third Tuesday mornings of each month.
Healthy Recipes
To view the video, visit KGMB’s web site or
watch it on HMSA Now, digital cable channel 344. For more recipes, visit
Island Scene Online.
Thai Beef Salad
This quick and easy recipe uses fairly common ingredients. Grill good-quality beef,
slice thinly, and toss with Thai-style dressing and fresh vegetables for a light
meal.
1 lb. flank steak
2 large cloves garlic, thinly sliced crosswise
1 (or more) serrano or jalapeno peppers, thinly sliced crosswise
5 Tbsp. fish sauce
5 Tbsp. fresh lime juice
1 Tbsp. sugar
1/2 hothouse cucumber or 1 small cucumber, peeled, seeded and thinly sliced
2 to 3 shallots, thinly sliced crosswise, or 1 small red onion, thinly sliced
1 head Bibb (butterhead) or Manoa lettuce, or 1 heart Romaine
12 sprigs fresh mint, stems removed (optional)
3 or 4 sprigs cilantro, stems removed
Grill or broil steak until medium-rare. Cool and slice across the grain into 2-inch
pieces, 1/8-inch thick. Mix garlic, chiles, fish sauce, lime juice and sugar in
a small bowl. Add sliced meat and toss with cucumber and shallots. Taste and add
more fish sauce, if desired. Make a bed of lettuce on a serving plate. Place the
beef on top. Garnish with mint and cilantro. Makes 2 to 3 servings.
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Grilled Flank Steak with Black Bean and Corn Salsa
1 lb. flank steak
Salt and pepper to taste
Season steak with salt and pepper; grill or broil about 4 minutes on each side or
until internal temperature registers 120 degrees F. Let sit 10 minutes, then slice
thinly against the grain into 2-inch pieces, 1/8-inch thick.
Black Bean and Corn Salsa
3 Tbsp. fresh lime juice
2 Tbsp. olive oil
15 oz. can black beans, rinsed and drained
1 cup frozen corn kernels, thawed
1 ripe plum tomato, seeded and chopped
1 green onion, minced
2 Tbsp. minced cilantro
Pinch of cayenne
Pinch of salt
In a bowl, combine all ingredients and mix well. Let stand 15 minutes, stirring
once or twice, to allow flavors to develop.
Chile Pepper Sour Cream
1/2 cup fat-free sour cream
2 Tbsp. chile pepper water
Combine sour cream and chili pepper water in a bowl. Adjust seasoning to taste.
To assemble dish, lay slices of flank steak on a plate and neatly mound with some
salsa. Drizzle with chile pepper sour cream and garnish with Chinese parsley. Serve
with warm flour tortillas.
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