What's for Dinner tonight

Picture to come after I make it. But tonight... we go easy on Adam :)

Both recipes are from the Sonoma Diet, as I am on my clean & mean til we go to DC. I will make a little bit of rice to go Adam gets white & I get brown. I find the Trader Joe's frozen rice indispensable.

I am planning on making a breakfast porridge with the leftovers tomorrow am YUMMM

Marinated Flank Steak

If you love steak, try this mouthwatering marinade made with rosemary, marjoram, and oregano. It's delicious and simple — you’ll never go back to your old steak sauce!

Ingredients

1. 1 1/2-pound to 2-pound beef flank steak
2. 1/4 cup fresh rosemary, chopped, or 1 tablespoon dried rosemary, crushed
3. 1 tablespoon fresh marjoram, chopped, or 1 teaspoon dried marjoram, crushed
4. 1 tablespoon fresh oregano, chopped, or 1 teaspoon dried oregano, crushed
5. 3 cloves garlic, minced (1 1/2 teaspoons)
6. 1 1/2 teaspoons paprika
7. 1 teaspoon kosher salt
8. 1 teaspoon crushed red pepper
9. 1 teaspoon freshly ground black pepper
10. 3 tablespoons extra-virgin olive oil

Directions

1. Instructions:
2. Trim fat from meat. Score both sides of steak in a diamond pattern by making shallow cuts at 1-inch intervals; set aside. In a small bowl, mix together rosemary, marjoram, oregano, garlic, paprika, kosher salt, crushed red pepper, and black pepper. Stir in the oil until combined.
3. Spoon herb mixture evenly over both sides of steak; rub in with your fingers. Place steak in a shallow dish. Cover and marinate in the refrigerator for 1 to 24 hours.
4. For a charcoal grill, place meat on the rack of an uncovered grill directly over medium coals. Grill for 17 to 21 minutes or until medium doneness (160 degrees F), turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place meat on grill rack over heat. Cover and grill as above.)
5. Transfer grilled meat to a cutting board. Cover and let stand for 10 minutes. To serve, slice very thinly across the grain.

• Calories 183
• Fat 11g
• Sat Fat 3g
• Chol 34g
• Sodium 287
• Carbohydrates 1g
• Fiber 0g
• Protein 19g

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Sauteed Broccoli (Asparagus in this case), Roasted Peppers and Goat Cheese

From the Sonoma cookbook.

Ingredients

1. 2 tablespoons extra-virgin olive oil
2. 4 cups broccoli asparagus florets
3. 2 garlic cloves, thinly sliced
4. 1 cup bottled roasted red pepper, drained and chopped
5. 1/4 cup chopped pitted kalamata olive
6. 2 tablespoons chopped fresh flat-leaf parsley
7. 1 green onion, thinly sliced
8. 1 tablespoon chopped fresh marjoram or 1 teaspoon dried marjoram, crushed
9. 1 tablespoon lemon juice
10. 1/4 teaspoon kosher salt
11. 1/8 teaspoon fresh ground black pepper
12. 2 ounces goat cheese, crumbled

Directions

1. Heat oil over medium heat in a large skillet.
2. Add broccoli and garlic and cook until crisp-tender (5 - 8 minutes).
3. Stir in peppers, olives, parsley, green onion, marjoram, lemon juice, salt, and pepper. Heat through.
4. Remove from heat and sprinkle with goat cheese. (I like to let the vegetables cook a bit before adding the cheese so it doesn't melt.).

• Nutritional Info based on the Brocolli but the spare guys not so different
• Calories 167
• Fat 12g
• Sat Fat 4g
• 11mg chol
• Sodium 299mg
• Carbs 11g
• Fiber 4g
• Protien 6g
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