MEAT DISHES
• Afelia
• Albondigas (Spanish Meatballs)
• Flank Steak and Blue Cheese Wraps
• Pork and Cannellini Bean Stew
• Pork Loin in Dried Fig Sauce
Afelia
Afelia is a classic stew from Cyprus. It gets its unique flavor from coriander, cinnamon, and red wine. Serve it with brown rice or oven-roasted potatoes and a green salad. The following day, leftovers can be stuffed in a whole-wheat pita or wrap.
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• 2 pounds boneless pork roast, cut into 2-inch pieces • 1 cup red wine • 1 tablespoon crushed coriander seeds • 1 cinnamon stick |
• Sea salt and freshly ground pepper, to taste • 1/4 cup olive oil • 1 cup small white onions, peeled • 3 bay leaves |
Place the pork chunks in a shallow bowl.
Add the red wine, coriander seeds, and cinnamon stick, and marinate for several hours or overnight.
Drain, reserving the liquid, and pat the pork chunks dry with a paper towel. Season the pork with sea salt and freshly ground pepper.
Heat the olive oil in a large stew pot or skillet.
Add the pork and onions, and cook for 8–10 minutes, stirring frequently. Add the bay leaves, sea salt, freshly ground pepper, and reserved liquid. Cover and simmer on low for 2 hours, or until the pork is very tender. Remove the lid, take out the bay leaves, simmer an additional 15 minutes to thicken the sauce, and serve.
Serves 6.
Albondigas (Spanish Meatballs)
This is a classic dish that you’ll find in many restaurants and homes throughout Spain. Serve with rice, potatoes, or bread to mop up the beefy sauce. Use the leanest beef you can find to save on calories.
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For the meatballs: • 1 cup milk • 2 slices stale bread • 1/2 cup onion, minced • 1/4 cup flat-leaf parsley, chopped • 1 egg • 1–2 cloves garlic, minced • 1/2 teaspoon freshly ground pepper • 1/2 teaspoon sea salt • 1 pound ground beef • 1 cup olive oil |
For the sauce: • 2 tablespoons olive oil • 1/4 cup minced onion • 1 clove garlic, minced • 1 tablespoon flour • 1 cup beef broth • 1/4 cup red wine • Pinch saffron threads • 1/2 teaspoon hot paprika |
Make the meatballs:
Combine the milk and bread, and soften 5–10 minutes. Squeeze out the excess milk from the bread.
Add the onion, parsley, egg, and garlic, and season with sea salt and freshly ground pepper.
Use your hands to mix the ground beef into the bread mixture, thoroughly combining.
Heat the olive oil in a large skillet.
Form the ground beef mixture into 1-inch balls, (roughly 30–40 meatballs) and fry in the oil until completely cooked and lightly browned.
Transfer to a paper towel to drain.
Make the sauce:
In a saucepan, heat the olive oil.
Sauté the onion and garlic until softened.
Whisk in the flour, stirring constantly for 30 seconds.
Whisk in the beef broth and wine, and simmer until thickened slightly. Stir in the saffron and hot paprika.
Pour the sauce over the meatballs to serve.
Serves 4.
Beef and Polenta
Italian polenta makes a wonderful accompaniment to rich stews, and can take the place of mashed potatoes or noodles. Serve this Italian-style stew with a hearty vegetable side dish.
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• 1/4 cup olive oil • 2 pounds lean, boneless beef, cut into 2-inch cubes • 1 yellow onion, peeled and chopped • 3 cloves garlic, minced • 1 cup white wine |
• 1 (10-ounce) can tomato sauce • 1 teaspoon dried rosemary • 1 bay leaf • 1/2 teaspoon chipotle chili powder or red chili powder • 1 package prepared polenta |
Heat the olive oil in a large stew pot over medium-high heat.
Add the beef and cook 10–12 minutes, stirring occasionally to brown on all sides.
Add the onion and garlic, and cook an additional 5 minutes, or until the onion is tender.
Deglaze the bottom of the pot with the wine, making sure to scrape up the brown bits with a wooden spoon.
Stir in the tomato sauce, herbs, and chili powder.
Cover and simmer for up to 2 hours, or until the beef is very tender. Prepare the polenta according to package directions.
Remove the bay leaf, and serve the beef stew with the polenta.
Serves 4.
Beef and Wild Mushroom Stew
Earthy, rich, and full of flavor, this stew is an excellent choice for a simple meal. Serve it with a green salad, vegetable side dish, and whole-wheat bread. For a thriftier option than pricey porcini or morels, substitute oyster or portobello mushrooms.
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• 2 pounds fresh porcini or morel mushrooms • 1/3 cup olive oil • 2 pounds lean, boneless beef, cut into 2-inch cubes • 2 medium onions, finely chopped |
• 1 clove garlic, minced • 1 cup dry white wine • 1 teaspoon thyme, minced • Sea salt and freshly ground pepper, to taste |
Wash the mushrooms carefully by soaking them in cold water and swirling them around.
Trim away any soft parts of the mushrooms.
Heat the olive oil in a heavy stew pot over medium-high heat. Brown the meat evenly on all sides, and set aside on a plate.
Add the onions, garlic, and mushrooms to the olive oil, and cook for 5–8 minutes, or until the onions are tender, stirring frequently.
Add the remaining ingredients and return the browned meat to the pot. Cover and bring to a boil, then reduce heat to low and simmer. Simmer for 1 hour, or until the meat is tender and flavorful.
Season with sea salt and freshly ground pepper to taste.
Serves 8.
Beef Stew
This humble beef stew gets its rich flavor from a red wine marinade, and tastes even better if prepared a day ahead. Serve it with whole-wheat noodles or brown rice.
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For the marinade: • 1 cup red wine • 1/2 cup olive oil • 1 medium onion, sliced • 1 celery stalk, sliced • 1/4 cup brandy • 2 cloves garlic, minced • 3/4 teaspoon dried thyme • Zest of 1 orange |
For the stew: • 2 pounds lean beef stew or pot roast, cut into 2-inch cubes • 2 tablespoons olive oil • Sea salt and freshly ground pepper, to taste • 1 tablespoon instant flour • 6 medium carrots, peeled and cut into 1-inch slices • 14 small pearl onions, peeled • 1 (14-ounce) can chopped tomatoes, drained • 1 cup low-salt olives, pitted |
Make the marinade:
Combine the marinade ingredients in a plastic bag and add beef. Shake well to coat, and refrigerate for up to 24 hours.
Drain and discard the marinade.
Make the stew:
In a heavy stew pot, heat the olive oil over medium-high heat.
Season the meat with sea salt and freshly ground pepper, and toss with flour.
Brown the meat in the oil for 8–10 minutes, stirring frequently until all sides are well browned.
Add the remaining ingredients.
Simmer on low for up to 2 hours, or until the carrots and meat are tender.
Serve stew on a bed of noodles or rice.
Serves 8.
Flank Steak and Blue Cheese Wraps
This snack or lunch dish uses leftover flank steak. Heat the flank steak if you like, or serve it cold. To boost the nutrition of these wraps, add fresh spinach leaves.
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• 1 cup leftover flank steak, cut into 1-inch slices • 1/4 cup red onion, thinly sliced • 1/4 cup cherry tomatoes, chopped • 1/4 cup low-salt olives, pitted and chopped • 1/4 cup roasted red bell peppers, drained and coarsely chopped |
• 1/4 cup blue cheese crumbles • 6 whole-wheat or spinach wraps • Sea salt and freshly ground pepper, to taste |
Combine the flank steak, onion, tomatoes, olives, bell pepper, and blue cheese in a small bowl.
Spread 1/2 cup of this mixture on each wrap, and roll halfway. Fold the end in, and finish rolling like a burrito.
Cut on a diagonal if you’d like, season to taste, and serve.
Serves 6.
Greek Kebabs
Olive oil, lemon, oregano, garlic, and bay leaves are classic Greek seasonings. Lean meat like sirloin beef is a good source of protein you can enjoy a few times a week on this diet. Serve kebabs with grilled vegetables.
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• 1/4 cup olive oil • Juice of 1 lemon • 1 tablespoon dried oregano • 2 cloves garlic, minced • 5 bay leaves |
• Sea salt and freshly ground pepper, to taste • 2 pounds beef sirloin, cut into 2-inch cubes |
Combine all the ingredients except the meat in a plastic bag. Add the meat and shake to coat.
Marinate for up to 24 hours and drain.
Skewer the meat onto 8-inch skewers and grill on medium heat for 8–10 minutes, turning the skewers halfway through the cooking time.
Serves 6.
Lamb and Vegetable Bake
This Greek-inspired one-dish meal combines lamb with a variety of garden vegetables. Improvise with the vegetables available in your garden or at your local farmers’ market, but to maintain the authentic flavor, don’t change the seasonings.
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• 1/4 cup olive oil • 1 pound boneless, lean lamb, cut into 1/2-inch pieces • 2 large red potatoes, scrubbed and diced • 1 large onion, coarsely chopped • 2 cloves garlic, minced • 1 (28-ounce) can diced tomatoes with liquid (no salt added) • 2 medium zucchini, cut into 1/2-inch slices |
• 1 red bell pepper, seeded and cut into 1-inch cubes • 2 tablespoons flat-leaf parsley, chopped • 1 teaspoon dried thyme • 1 tablespoon paprika • 1/2 teaspoon ground cinnamon • 1/2 cup red wine • Sea salt and freshly ground pepper, to taste |
Preheat the oven to 325 degrees.
Heat the olive oil in a large stew pot or cast-iron skillet over medium-high heat.
Add the lamb and brown the meat, stirring frequently. Transfer the lamb to an ovenproof baking dish.
Cook the potatoes, onion, and garlic in the skillet until tender, then transfer them to the baking dish.
Pour the tomatoes, zucchini, and pepper into the pan along with the herbs and spices, and simmer for 10 minutes.
Cover the lamb, onions, and potatoes with the tomato and pepper sauce and wine.
Cover with aluminum foil and bake for 1 hour. Uncover during the last 15 minutes of baking.
Season to taste, and serve with a green salad.
Serves 8.
Lamb Couscous
Choose a whole-wheat couscous for a more nutritious dish, and steam the couscous instead of boiling it for fewer calories. Since this dish serves so many, it’s a great choice for parties.
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• 2 pounds boneless lamb meat, cut into 2-inch pieces • 1/2 teaspoon dried thyme • 1/2 teaspoon dried marjoram • Sea salt and freshly ground pepper, to taste • 1/4 cup olive oil • 1 onion, peeled and coarsely chopped • 1 bulb celeriac, cut in chunks • 5 cups chicken broth • 2 zucchini, cut into 1-inch pieces • 1 cup cooked chickpeas • 1 cup raisins (optional) |
• 1/4 teaspoon ground ginger • 1/4 teaspoon ground cinnamon • 1/4 teaspoon ground cardamom • 1/4 teaspoon ground cloves • 1/4 teaspoon ground nutmeg • 5 cups cooked whole-wheat couscous • 1/2 cup fresh cilantro, chopped • 1/2 cup fresh mint, chopped • 1/4 cup green onions, chopped |
Season the lamb meat with the thyme, marjoram, sea salt, and freshly ground pepper, and grill in a grill basket for 8–10 minutes, stirring frequently.
If you don’t have a grill basket, you can also cook the lamb in a heavy skillet.
Set aside, but keep warm.
Heat the olive oil in a large skillet.
Add the onion and celeriac, and cook until tender, stirring frequently.
Add the chicken broth, zucchini, chickpeas, raisins, and spices, and simmer 10–20 minutes.
To serve, mound the couscous in the middle of a serving platter and arrange the vegetables and meat around the couscous. Garnish with the fresh cilantro, mint, and green onions.
Serves 8–10.
Lamb Stew
This lamb stew is seasoned with Provençal seasonings for a taste of France. Perfect for a light, spring meal, lamb stew tastes even better the next day. Serve with a vegetable salad and a whole-wheat baguette.
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• 3 carrots, peeled and sliced • 2 onions, minced • 2 cups white wine • 1/2 cup flat-leaf parsley, chopped • 2 garlic cloves, minced • 3 bay leaves • 1 teaspoon dried rosemary leaves |
• 1/4 teaspoon nutmeg • 1/4 teaspoon ground cloves • 2 pounds boneless lamb, cut into 1-inch pieces • 1/4 cup olive oil • 1 package frozen artichoke hearts • Sea salt and freshly ground pepper, to taste |
Combine the carrots, onion, white wine, parsley, garlic, bay leaves, and seasonings in a plastic bag or shallow dish.
Add the lamb and marinate overnight.
Drain the lamb, reserving the marinade, and pat dry.
Heat the olive oil in a large stew pot. Brown the lamb meat, turning frequently.
Pour the marinade into the stew pot, cover, and simmer on low for 2 hours.
Add the artichoke hearts and simmer an additional 20 minutes. Season with sea salt and freshly ground pepper.
Serves 6.
Pork and Cannellini Bean Stew
This delectable Greek stew is the ultimate budget dish. Hearty and filling, it costs surprisingly little per serving. Serve with a salad and two vegetable side dishes for a full meal.
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• 1 cup dried cannellini beans • 1/4 cup olive oil • 1 medium onion, diced • 2 pounds pork roast, cut into 1-inch chunks • 3 cups water |
• 1 (8-ounce) can tomato paste • 1/4 cup flat-leaf parsley, chopped • 1/2 teaspoon dried thyme • Sea salt and freshly ground pepper, to taste |
Rinse and sort the beans.
Cover beans with water, and allow to soak overnight. Heat the olive oil in a large stew pot.
Add the onion, stirring occasionally, until golden brown.
Add the pork chunks and cook 5–8 minutes, stirring frequently, until the pork is browned. Drain and rinse the beans, and add to the pot.
Add the water, and bring to a boil. Reduce heat and simmer for 45 minutes, until beans are tender.
Add the tomato paste, parsley, and thyme, and simmer an additional 15 minutes, or until the sauce thickens slightly. Season to taste.
Serves 6.
Pork Loin in Dried Fig Sauce
Pork loin is a lean meat and pairs beautifully with fruit or fruity wine. If you can’t find dried figs, substitute apricots instead. Both dried figs and apricots are high in fiber.
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• 3 teaspoon fresh rosemary • 1 tablespoon fresh thyme • Sea salt and freshly ground pepper, to taste • 1 (3-pound) pork loin • 1/2 cup olive oil • 3 carrots, peeled and sliced |
• 1 onion, diced • 1 garlic clove, minced • 1 cup dried figs, cut into small pieces • 1 cup white wine • Juice of 1 lemon |
Preheat the oven to 300 degrees.
Mix the rosemary, thyme, sea salt, and freshly ground pepper together to make a dry rub. Press the rub into the pork loin.
Heat the olive oil in a skillet.
Add the pork loin, carrots, onion, and garlic, and cook for 15 minutes, or until the pork is browned.
Transfer all to a shallow roasting pan.
Add the figs, white wine, and lemon juice.
Cover with aluminum foil and bake for 40–50 minutes, or until the meat is tender and internal temperature is about 145 degrees.
Transfer the meat to a serving dish, and cover with aluminum foil. Wait 15 minutes before slicing.
In the meantime, pour the vegetables, figs, and liquids into a blender. Process until smooth and strain through a sieve or strainer.
Transfer to a gravy dish, or pour directly over the sliced meat.
Serves 6.
Roast Pork Tenderloin
By simply altering the seasonings slightly, this traditional pork tenderloin takes on a decidedly Spanish flair. Remember, the diet allows red meat once per week. Serve it with red potatoes, or add it to salads, wraps, or sandwiches.
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• 2 tablespoons olive oil • 1 teaspoon Spanish paprika • 1 teaspoon red wine vinegar • 1 clove garlic, minced • 1/2 teaspoon ground cumin • 1/2 teaspoon ground coriander |
• 1/2 teaspoon ginger • 1/2 teaspoon freshly ground pepper • 1/4 teaspoon turmeric • 1 pound pork tenderloin • Sea salt and freshly ground pepper, to taste |
Combine all the ingredients except the pork tenderloin.
Spread over the meat in a thick paste, cover, and refrigerate for several hours or overnight.
Heat a grill to medium heat, and grill the tenderloin for 10–12 minutes, turning halfway through. An instant-read thermometer should read 145 degrees.
Transfer the meat to a serving platter, and allow it to rest for 15 minutes before slicing.
Season to taste and serve.
Serves 6.
Stuffed Flank Steak
In this dish, flank steak becomes tender through slow cooking, making it the perfect dish for a busy day. Simply prepare it the night before, turn the slow cooker on in the morning, and dinner is ready when you are. Almonds, tomatoes, spinach, and red peppers give this both a nutritional boost and a Mediterranean flavor.
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• 2 pounds flank steak • Sea salt and freshly ground pepper, to taste • 1 tablespoon olive oil • 1/4 cup onion, diced • 1 clove garlic, minced • 2 cups baby spinach, chopped |
• 1/2 cup dried tomatoes, chopped • 1/2 cup roasted red peppers, diced • 1/2 cup almonds, toasted and chopped • Kitchen twine • 1/2 cup chicken stock |
Lay the flank steak out on a cutting board, and generously season with sea salt and freshly ground pepper
Heat the olive oil in a medium saucepan. Add the onion and garlic.
Cook 5 minutes on medium heat, or until onion is tender and translucent, stirring frequently.
Add the spinach, tomatoes, peppers, and chopped almonds, and cook an additional 3 minutes, or until the spinach wilts slightly.
Let the tomato and spinach mixture cool to room temperature. Spread the tomato and spinach mixture evenly over the flank steak.
Roll the flank steak up slowly, and tie it securely with kitchen twine on both ends and in the middle.
Brown the flank steak in the same pan for 5 minutes, turning it carefully to brown all sides.
Place steak in a slow cooker with the chicken stock. Cover and cook on low for 4–6 hours.
Cut into rounds, discarding the twine, and serve.
Serves 6.
Zesty Grilled Flank Steak
Flank steak is a lean cut of meat that benefits from a long, slow marinade. Start marinating the meat the night before, and you’re ready to go. Thin slices of lean steak can be served over a salad or pile of fresh vegetables. Make sure you are always eating a larger portion of vegetables than meat at any meal.
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• 1/4 cup olive oil • 3 tablespoons red wine vinegar • 1 teaspoon dried rosemary • 1 teaspoon dried marjoram • 1 teaspoon dried oregano |
• 1 teaspoon paprika • 2 cloves garlic, minced • 1 teaspoon freshly ground pepper • 2 pounds flank steak |
Combine the olive oil, vinegar, herbs, and seasonings in a small bowl. Place the flank steak in a shallow dish, and rub the marinade into the meat. Cover and refrigerate for up to 24 hours.
Heat a charcoal or gas grill to medium heat (350–375 degrees).
Grill the steak for 18–21 minutes, turning once halfway through the cooking time.
An internal meat thermometer should read 135–140 degrees when the meat is done.
Transfer the meat to a cutting board, and cover with aluminum foil. Let steak rest for at least 10 minutes.
Slice against the grain very thinly and serve.
Serves 6.