I'm learning a lot about my own cooking as I add the nutrition information to my recipes.
The biggest thing I'm learning is how quickly a glug of olive oil can increase the calories.
That doesn't mean I'm going to stop using it.
And it doesn't mean I'm going to change the way I cook.
I might start using two tsp of olive oil where, in the past, I used three.
I might start using two ounces of cheese instead of three.
I might start using ten ounces of ground beef instead of twelve.
But what I won't start using are modified, unnatural foods made with additives so they appear like their natural originals.
No low fat cheese, no egg beaters, no pasta made with something indigestible to reduce carbs or calories or whatever, no fake cream, no reduced fat, reduced sugar or reduce sodium.
I'm not saying there is anything wrong with any of these foods. Just that I don't use them; partly because those sorts of foods are not readily available here but mainly because I prefer all natural.
If I need to reduce my calorie intake I'll either tweak the recipe or (novel idea) eat less.
Feel free to substitute as you will…..
All that being said, this is much lower in calories than many Caesar Salads you'll find in restaurants…
Even with the avocado….
Caesar Pasta Salad with Flank Steak
With the chili powder, Worcestershire and garlic, this has a surprising kick to it… not hot, just assertive. The creamy Greek yogurt is the perfect foil.
1 flank steak, 300gr, 10.5oz
1 tbs chili powder 7.5gr, .26oz
2 tbs Worcestershire sauce 34gr, 1.2oz
1/2 tsp garlic powder 1.4gr, .05oz
4oz (125gr) mushrooms 125gr, 4.5oz
2 tsp oil 9gr, .3oz
1 tbs Worcestershire 17gr, .6oz
1 cup of bite-size pasta – fusilli, shells, penne 90gr, 3.2oz
1 small avocado 170gr, 6oz
1/2 cup (1.5oz, 45gr) cherry tomatoes, for garnish 90gr, 3.2oz
Cook pasta according to package instructions. When done, drain, put into a large serving bowl.
Mix chili powder, Worcestershire and garlic. Slice flank steak into strips and toss with chili powder mixture. Set aside while you cook mushrooms.
Clean mushrooms and thickly slice. Heat 2 tsp oil and 1 tbs Worcestershire in large nonstick skillet over medium heat. Add mushrooms and stir to coat. Fry until soft and starting to brown, 5 – 7 minutes. Remove and set aside.
Cook steak on barbecue grill or quickly stir-fry in large nonstick skillet in 1 tbs oil over medium-high heat. Either way it will only take, 2 – 3 minutes.
To assemble: Cut and slice avocado. Cut cherry tomatoes in half. Add half the steak to the pasta. Add 2/3 dressing to pasta and toss to mix. (A tongs works great for this!) After mixing taste and add rest of dressing if you like. Put pasta in a large bowl. Spread the remaining steak in a circle on top. Add the mushrooms in the center. Arrange avocado slices around the edge. Add tomatoes and serve.
2 cloves garlic 6gr, .2oz
1 tbs Dijon-style mustard 15gr, .5oz
1 tbs lemon juice 15gr, .5oz
1 tbs tarragon white wine vinegar 15gr, .5oz
2 tsp Worcestershire Sauce 11gr, .4oz
2 anchovy filets, mashed or 1 tsp anchovy paste (optional) 8gr, .3oz
1/2 cup Greek or plain yogurt 125gr, 4.4oz
2 tbs olive oil, the good stuff 27gr, 1oz
1 tbs snipped fresh chives
3 tbs Parmesan 15gr, .5oz
Mince garlic and put in small bowl. Add mustard, lemon, Worcestershire, vinegar and yogurt (and anchovies, if using) and mix well with wire whisk. Slowly drizzle in olive oil whisking constantly. Whisk in Parmesan and chives.
Nutrition Information: Caesar Dressing / per serving – serves 2
Calories: 433 / 216.5
Total Carbohydrates: 13 / 6.5
Dietary Fiber: .9 / .45
Total Fat: 37 / 18.5
Saturated Fat: 9.5 / 4.75
Cholesterol: 35 / 17.5
Protein: 14 / 7
Calcium: 375 / 187.5
Sodium: 869 / 434.5
Nutrition Information: Entire Recipe / per serving – serves 2
1779 / 889.5
Total Carbohydrates: 111 / 55.5
Dietary Fiber: 23 / 11.5
Total Fat: 109 / 54.5
Saturated Fat: 28 / 14
Cholesterol: 158 / 79
Protein: 96 / 48
Calcium: 594 / 297
Sodium: 1554 / 777
Glycemic Index: medium – low
try to be accurate, but I do not guarantee it. I use 'grams' as the
unit of weight; with an approximate conversion to ounces.