Everyday Food: Simple techniques for supper success

Posted Tuesday, Dec. 03, 2013  comments  Print Reprints
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Steak and pear salad Serves 4 • 1 flank steak (1 1/2 pounds) • Coarse salt and ground pepper • 1 tablespoon olive oil • 1/2 cup buttermilk • 6 tablespoons mayonnaise • 2 teaspoons cider vinegar • 1 head romaine lettuce, torn (about 4 cups) • 1 bunch arugula, torn (about 4 cups) • 2 Bosc pears, sliced • 1/2 cup toasted pecans, coarsely chopped 1. Heat broiler, with rack 6 inches from heat. Pat steak dry with paper towels, season with salt and pepper and rub with oil. Place on a foil-lined rimmed baking sheet. Broil 6 minutes per side for medium-rare. Transfer to a cutting board; tent loosely with foil and let rest 10 minutes. 2. Meanwhile, in a large bowl, whisk buttermilk, mayonnaise and vinegar. Season. Thinly slice steak against the grain. In a bowl, toss greens with steak, pears, pecans and dressing. Nutritional information per serving: 684 calories, 47 grams fat (13 grams saturated fat), 27 grams carbohydrates, 39 grams protein, 6 grams fiber and 62 percent of calories from fat.
Soy-maple broiled tofu with broccoli Serves 4 • 1 large head broccoli, stems peeled and sliced 1/4-inch thick, florets separated (about 4 1/2 cups) • 3 tablespoons vegetable oil • Coarse salt and ground pepper • 1 cup chicken broth • 3 tablespoons soy sauce • 3 tablespoons maple syrup • 1 tablespoon cornstarch • 1 pound firm tofu, cut into 4 3/4-inch slices • Cooked rice, for serving 1. Heat broiler, with rack 4 inches from heat. On a rimmed baking sheet, toss broccoli with oil and 1/2 teaspoon each salt and pepper and spread in an even layer. Broil until tender, stirring once, about 10 minutes. Meanwhile, combine broth, soy sauce, syrup and cornstarch. 2. Add tofu to sheet, on top of broccoli. Drizzle with half the broth mixture. Broil until tofu is dark brown in spots and sauce is thickened, about 6 minutes. Meanwhile, in a small saucepan, heat remaining broth mixture over medium until thickened, about 6 minutes. Serve broccoli and tofu over rice with sauce. Nutritional information per serving: 301 calories, 18 grams fat (3 grams saturated fat), 22 grams carbohydrates, 18 grams protein, 4 grams fiber and 54 percent of calories from fat.
Salmon with white beans Serves 4 Start out sauteing the beans and rosemary. They create a bed for the salmon, acting as a steamer basket within the lidded skillet. • 3 tablespoons olive oil • 2 cans (15.5 ounces each) cannellini beans, rinsed and drained • 1 tablespoon finely grated lemon zest (from 1 lemon), plus wedges for serving • 1/2 teaspoon chopped fresh rosemary • 1/2 cup chicken broth • 4 skinless salmon fillets (4 to 6 ounces each) • Coarse salt and ground pepper • 1/2 cup fresh parsley 1. In a large skillet, heat oil over medium. Add beans, zest and rosemary and saute until fragrant, about 1 minute. Add broth and salmon to skillet and season with salt and pepper. Cover and cook until salmon is opaque, about 10 minutes. Sprinkle with parsley and serve with lemon wedges. Nutritional information per serving: 581 calories, 30 grams fat (5 grams saturated fat), 32 grams carbohydrates, 43 grams protein, 9 grams fiber and 46 percent of calories from fat.
Halibut in parchment Serves 4 • 1/2 small head Napa cabbage, cored and thinly sliced • 1 medium carrot, shaved with a vegetable peeler • 4 skinless firm white fish fillets, such as halibut or bass (1 1/2 pounds total) • 1/2 cup packed fresh cilantro leaves • 4 teaspoons finely grated peeled fresh ginger • Coarse salt • 8 teaspoons toasted sesame oil • 4 teaspoons seasoned rice vinegar 1. Preheat oven to 400 degrees. Divide cabbage and carrot among four 16-inch-long pieces of parchment. Top with fish, cilantro and ginger and season with salt. Drizzle with oil and vinegar. 2. Bring long ends of paper together and fold 3 times to make a seam. Tuck short ends under to secure. 3. Place packets on a rimmed baking sheet and bake until puffed and fish is opaque, about 13 to 15 minutes. Transfer packets to plates, gently pull open and serve immediately. Nutritional information per serving: 285 calories, 13 grams fat (2 grams saturated fat), 4 grams carbohydrates, 36 grams protein, 1 gram fiber and 41 percent of calories from fat.

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Use our go-to techniques for broiling and steaming, and have dinner served in under 30 minutes.

Broiling

Think of a broiler as a grill in reverse, with the heat coming from above. Small cuts of meat, fish fillets, tofu and chicken breasts work best with this method.

Steaming

This gentle method yields tender results while cooking food over simmering liquid or in parchment. It’s perfect for fish, shellfish, chicken or hardy vegetables.

Everyday Food magazine offers quick, healthy solutions for everyday meals — from the kitchens of Martha Stewart Living. For more recipes and additional tips, visit www.marthastewart.com/everydayfood. Questions or comments about the column should be sent to: everydayfood@marthastewart.com.

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