sardine salad

Yup, you read that right. And it’s not the first time I’ve made it; I got curious and used Kath’s recipe years ago and didn’t hate it.

I’ve had a can of sardines in the pantry for a little while now (our co-op sells them 2 for $4) and felt the need to break it open sooner rather than later.  While I could have simply pretending I was making tuna salad and mixed it with some celery, dill pickle, egg white and onion, I decided I’d break out some of my cookbooks to see if they had anything to say.

For Christmas, I received Run Fast. Eat Slow. from a girlfriend and it featured an ‘Omega Sardine Salad’ that sounded good. (It was slim pickins’; I’ll be honest, not many of my cookbooks have recipes that include sardines.)

So, I whipped up the salad with some homemade mayo (instead of the plain Greek yogurt) and served it in various ways: with crackers, on salad topped with crackers (below) and on a whole-wheat English muffin.

img_2893

I’d like to challenge anyone who already eats canned salmon to try sardines.  The authors note in the book that sardines are sustainable and don’t have mercury (because they’re at the bottom of the food chain and don’t concentrate heavy metals). Sardines are high in protein, omega-3 fats, Vitamins B12 and D and calcium.  They only have a *slightly* more ‘pronounced’ flavor than tuna or salmon, and–in fact–I’d say it’s less fishy and more brine-y or salty.

So, give it a whirl!  I loved the mix-ins with this salad, which included mashed hardboiled eggs, parsley, celery and toasted walnuts and olives with a little bit of Dijon mustard.  It was salty and rich and paired really well with wheat crackers.

winner winner chicken dinner!

Remember when I entered that recipe contest a couple weeks ago and asked for you to vote for me??

Well, I won!  I didn’t win the whole thing, but I did come in second place in the judges category, and received a sweet little gift box in the mail!

img_2700

How neat is that?!

I’m excited to make my own recipe again, and there are a couple other recipes that sounded interesting, like Ground Beef and Quinoa Stuffed Acorn Squash and the Spicy Beef Burrito Bowl.

Thank you to everyone who voted for me on the http://www.nutritioulicious.com/ website!  I enjoyed tweaking the recipe and hope to do more of this in the future.  Also, thank you to the New York Beef Council for facilitating and judging the contest.  I’m looking forward to going on a farm tour this coming summer (I was supposed to this past summer but had to have minor surgery and wasn’t able to walk around that day).

Perhaps my steak and eggs will be on the menu next week!

Disclaimer: By posting this recipe I was entering a recipe contest sponsored by The Beef Checkoff and New York Beef Council, and was eligible to win prizes associated with the contest. I was not compensated for my time.

Recipe Contest: Spanish-Style Steak & Eggs

By posting this recipe I am entering a recipe contest sponsored by The Beef Checkoff and New York Beef Council, and am eligible to win prizes associated with the contest. I was not compensated for my time.

After reading about an upcoming recipe contest in a monthly New York State Academy of Nutrition and Dietetics (NYSAND) email newsletter, I decided to start brainstorming what I might want to submit.  The contest is open to dietitians, diet techs, dietetic student interns and members of the Academy of Nutrition and Dietetics in the Northeast. The parameters were such that the recipe had to include a 4-oz lean cut of beef and 2 servings of fruit or vegetables, either in the dish or on the side. Starting Nov 14, you can vote for my recipe at http://www.nutritioulicious.com/. Voting ends Nov. 20.

Red meat still seems to get a bad wrap in the health arena, and it’s truly unfortunate and not true!  Beef is an excellent source of vitamins and minerals, including iron, vitamin B12 and zinc.  The majority of beef cuts are lean, and a 3-ounce serving provides 25 grams of protein.  As a dietitian, I recommend 20-30 grams protein per meal to help maintain a healthy weight and promote satiety.

I wanted to come up with something truly unique, and reached out to the hubby for help.  He immediately suggested I include a spicy pepper sauce we had on a trip to Spain a few years ago.  I ran with it, incorporating another food item we found all over the place in Spain: the tortilla, which is like an omelet with potatoes.  It’s topped with an incredibly flavorful pepper sauce, called ‘Mojo Picon,’ that goes well with just about anything.  We’ve eaten the tortilla for breakfast and dinner, and liked it equally well.

img_2633

Spanish-Style Steak and Eggs

Serves 4

 

Mojo Picon Sauce: 

  • 4 jarred roasted red peppers
  • 1 slice stale bread
  • 3-4 cloves garlic
  • 1/4 tsp ground cumin
  • 2 tsp red pepper flakes
  • 1/2 tsp coarse salt
  • 1/2 cup olive oil
  • 1/4 cup water
  • 1 tsp Spanish sherry vinegar

Put all sauce ingredients into a blender or food processor, pulse until smooth. Makes approximately 2 cups; store in the refrigerator in an air-tight glass jar for up to 10 days.

Tortilla:

  • 1 lb flank steak, cooked and sliced into bite-sized pieces
  • 2 russet potatoes, cut into bite-sized pieces and roasted or steamed
  • 1 red bell pepper, diced
  • 1/2 cup onion, diced
  • 4  handfuls spinach leaves
  • 8 eggs, beaten with a whisk

Pre-heat oven broiler.  Heat a large non-stick skillet or cast-iron skillet over medium heat.  Add chopped peppers and onions, sauté until soft.  Add cut-up potatoes and spinach,sauté until greens are wilted.  Add cooked meat to skillet, and cook just until heated through. Turn heat to medium-low and pour eggs into skillet but do not stir.  Cook until edges begin to solidify; when the middle of the omelet is still runny, place skillet under broiler for 3-5 minutes.  Slide omelet out of pan and onto a plate, cut into four wedges and top with Mojo Picon Sauce.

img_2630

Check out the other contest entries here!