Roast Beef Sandwich with Chimichurri, Caramelized Onions, and Goat Cheese

You can always feel good about eating a sandwich. It requires minimal effort, and it is insanely versatile. You can choose  any ingredients that fancy you, slap them in between two slices of quality bread  and you have a delicious and intriguing meal. 

This sandwich was inspired by a pot of vibrant green chimichurri; the Argentian "pesto", or, if I were to mirror it to Indian food, it would be the sister of the everyday green chutney. Just as Indians slather chutney on everything, the Argentinians reach for their chimichurri. You can save plenty of dollars by creating your own condiments, and it's great because it allows for some personal embellishment. The chimichurri is a great condiment to start with. 

Parsley creates the foundation for most chimichurries, and many Argentinians will argue that they wouldn't use any other herb. But we're not trying to please anyone here. Just our taste buds. So I've included cilantro and mint in this version. But this is also fine without mint, or even made with cilantro or parsley on their own. 

The pairing of chimichurri and beef is quite famous. The garlic and red wine vinegar really wakes up the roast beef, and goat cheese adds creaminess and a slightly tart flavor. The chimichurri and the goat cheese up against the sweet caramelized onions really makes the entire sandwich sing. This is definitely a pick me up sandwich. 

Roast Beef Sandwich with Chimichurri, Caramelized Onions, and Goat Cheese

Serves 1

For the chimichurri (Serves 4):

1/4 cup cilantro

1/4 cup parsley

1/4 cup mint

1 clove garlic

1 tablespoon red wine vinegar

3 tablespoons extra-virgin olive oil

For the caramelized onions: (Serves 4) Yield: 1/4 cup

cooking spray, (canola oil flavored is good here)

1 1/2 cups white onion, sliced

1 teaspoon dark brown sugar (or white granulated if that's all you have)

For the sandwich:

2 slices whole grain bread, toasted if you prefer

3 oz lean roast beef deli meat

1 tablespoon chimichurri

1 tablespoon plain low-fat goat cheese, spreadable at room temp

1/4 cup romaine lettuce

1 tablespoon caramelized onions 

For the onions:

1.) Coat a nonstick pan with cooking spray, add the onions and start cooking over a medium low heat for 10 minutes. 

2.) Once the onions are translucent, add the sugar, and cook an additional 6-8 minutes. Stir frequently. *Scroll down to view photo of final result*

*This may take more or less time depending on the intensity of your heat and quality of your pan, so keep an eye on this*

While the onions are caramelizing, make the chimichurri:

1.) Add the garlic to a small food processor and blend until it is chopped down to fine bits.

2.) Add the rest of the ingredients and blend until smooth. 

My chimichurri didn't blend easily the first time, so use a spatula to bring the sauce settling on the bottom of the processor to the top;  continue doing this and blend until you have a smooth sauce.

To assemble the sandwich:

1.) Spread the goat cheese over both slices bread.

2.) Divide 1 tablespoon chimichurri between bread slices and spread over the goat cheese.

3.) Top each slice with 1/2 tablespoon caramelized onions.

4.) Add lettuce to each slice. 

5.) Bring both slices together to form your sandwich.   

Grilled Potato Salad with Herbs and Spices

Believe it or not, but this Grilled Potato Salad was inspired by Indian food:  stir fried potatoes with dill (not traditional but this is how Mom makes it), and cucumber raita; a simple yogurt sauce with a few spices and freshly shredded cucumber.  Those are just two examples of everyday Indian food, and they are really tasty. So, I started to think hey, potatoes go well with cumin and I just kept building from that point.  


In this recipe I coated red and yukon gold potatoes with olive oil, and grilled  them to develop a slightly charred taste, and meanwhile, I made a yogurt sauce with a few tablespoons of mayo, toasted cumin, a pinch of chili powder, rosemary, dill, parsley, lemon, and red onion. Traditional potato salads have a mayo base, but I really like the creamy texture and tangy flavor from yogurt. You can built all kinds of sauces and dressing with yogurt! If  you don't have all of these herbs, don't fret. Parsley is just fine. Or any other kind of herb, use your imagination. I simply used what was in my fridge, and you should do the same.  


Grilled Potato Salad with Herbs and Spices
Serves 4


Ingredients


2 medium size red potatoes
2 medium size Yukon gold potatoes
2 tablespoons olive oil (ordinary, not extra virgin) 
1 cup fat free yogurt (low fat is my preferred choice, but fat free is what I had)
2 tablespoons fat free mayo* (see note)
1 teaspoon cumin seeds
1/4- 1/2 teaspoon red chili powder
1/4 cup red onion, finely chopped
1 tablespoon parsley, finely chopped + extra for garnish
2 teaspoons fresh dill, finely chopped
1 teaspoon fresh rosemary, finely chopped
1 tablespoon fresh lemon juice
salt and pepper to taste


Directions


1.) Cut potatoes into two halves, and slice each half down to 1/4 inch thick slices.
2.) In a mixing bowl, toss the potatoes with the oil and start cooking on a grill pan over medium-high heat. 10 minutes on the first side, flip and grill and additional 5 minutes.


*Some slices will take less time than others so pull them off the grill and set them on a plate lined with paper towel to cool. 


For the yogurt sauce:


3.) Toast the cumin seeds in a small skillet over low heat for 2-3 minutes until you see a deeper brown color. Grind in a mortar pestle or spice grinder. 
4.) In a large mixing bowl add the yogurt, mayo, freshly ground cumin powder, red chili powder to your taste, red onion, parsley, rosemary, dill, fresh lemon juice, and pepper. Check for seasoning and decide if you would like salt, if you do, add it in at this point. 


5.) When the potatoes are light gold in color and soft to the touch they are done. You can allow them to completely cool, or you can proceed. (Leave a few pieces behind for garnish.) 


6.) Toss the potatoes in the yogurt sauce and garnish with parsley and reserved grilled potato slices. 


**NOTE**: Generally, fat free products have extra additives in them to compensate for the flavor that comes from full fat. I don't particularly suggest using fat free ingredients, but fat free mayo was purchased by mistake for this recipe. Low fat or full fat is much better, and it is healthier in a sense because you won't find any extra processors added. Go for low or full fat if you can; if you're using full fat mayo, moderation is key, and this recipe only calls for 2 tablespoons.    

Garnished with an over done slice of potato! ;-)

Priyanka

Broccoli Salad with Mustard-Tarragon Vinaigrette

Recently, I attended a potluck party where every one had to bring a dish to share. I noticed that the majority of the people were demolishing a particular glass bowl full of broccoli salad. I walked over to catch a glimpse of it, and goodness it looked amazing. And the taste was fabulous. It was creamy, sweet, and crunchy, but I had a modest portion of it because it was smothered in mayonnaise. Jeez, mayo makes everything taste better! And you shouldn't be afraid to use it. Still, remember the fact that mayonnaise is a full fat ingredient so if you were to use it you must use it in moderation. Luckily, a little bit often goes a long way. 

I thought I could shave down the calories by creating a new broccoli salad in my own kitchen that didn't sacrifice flavor. However, I didn't use a mayo base at all in this salad because I found such fresh herbs in my fridge; so I decided to stick to an extra virgin olive oil to play up the ingredients. The low fat mayo sauce I came up with is going to be used on a coleslaw, that'll be coming soon!

This broccoli salad is ridiculously simple to make. I kept it simple because I have found myself pressed for time more this semester, my final semester, than my previous years in school. So, you will be steaming broccoli in your microwave for 5 minutes, and during those 5 minutes you will be creating a zesty sauce with Dijon mustard, stone ground mustard, fresh tarragon, white wine vinegar, olive oil, and garlic. You'll also be toasting some almonds to top the salad with at the end. Broccoli is a very cooling vegetable, and mustard is bitter, and tarragon has a licorice note to it. So, if you feel the need to add a touch of honey or sugar to this go right ahead. I left it out because I liked the strong savory flavor. This is healthy, easy, inexpensive, and an excellent way to inject more veggies in your diet.

Broccoli Salad with Mustard-Tarragon Vinaigrette

Serves 5

I n g r e d i e n t s

1 pound broccoli florets, chopped to bite size pieces

¼ cup extra virgin olive oil

1 clove garlic, finely minced                                                                           

1 tablespoon stone ground mustard

1 tablespoon Dijon mustard

½ tablespoon white wine vinegar

Salt and pepper to taste

2 tablespoon tarragon, chopped

¼ cup almonds, coarsely chopped (or slivered almonds)

D i r e c t i o n s

1.) Rinse the broccoli florets with cold tap water, shake off the excess, and transfer to a large microwaveable bowl; preferably one made of glass.

2.) Microwave the florets partially covered with a lid for 7 minutes.

3.) Over a medium low heat, toast the almonds in a nonstick sauce pan until lightly bronzed, about 4 minutes. Keep your eye on it so they do not burn.

4.) Meanwhile, grab a medium size mixing bowl and whisk the oil, garlic, stone ground mustard, Dijon mustard, white wine vinegar, salt and pepper until it is one homogenous mixture. Gently stir in the tarragon; by doing this you avoid allowing the herb to bruise and turn black.

5.) When the broccoli florets are done steaming in the microwave add the scallions and toss everything in the vinaigrette and sprinkle over the toasted almonds.  

Peanut Butter and Banana with Lemon and Mint

You know that embarrassing gurgling and rumbling noise that squeals from your stomach; usually during the afternoon when you've gone a few hours with out having a meal? I don't know why, but for some reason it always happens to me when I'm sitting in class, particularly after my professor has instructed us students to do some individual reading or writing. Which usually means pin drop silence will follow. And it's always around this time that my stomach begins to roar, as if it has a life of it's own.

So that brings me to the point: snacking. You shouldn't skip meals because every time you do your body's basal metabolic rate (BMR) slows down because it doesn't know the next time it's going to get food. The whole idea of your BMR slowing down is a protective mechanism, your body is getting into starvation mode. Though it's not always this severe, considering your last meal was probably that same day--not several days ago--your body is always preparing for the worst.

Your body will first use up glucose from your muscles, then extra glucose (called glycogen) from your liver for energy if you go too long with out eating. In horrible cases where the unfortunate people go without food for several days, the body will then use protein (from your muscles and your organs), and if it goes even longer it will use fat for long term survival.

So you see, it is very important that you always think about eating, yes that's right, think about it. The more frequent your meals and the smaller portions you eat the better. By eating every 2-3 hours you are constantly fueling your body and you avoid over stuffing yourself, which can often lead to weight gain.

To hold you over between lunch and dinner you should be eating a snack that is made with whole grain, some protein, a little fat, and some fruit or vegetable. This recipe is a spin on the usual boring peanut butter and banana sandwich. The mint adds a peppermint like freshness and the lemon gives plenty of zing that pairs well with the peanut butter. For a snack, have one slice of whole grain bread; and if you like it enough to have for lunch, make it into a sandwich by using two slices.

Peanut Butter and Banana with Lemon and Mint

Serves 1

Ingredients

1 slice whole-grain bread, lightly toasted if you wish

1/2 banana, sliced

2 tablespoons all natural peanut butter (healthier for you because it doesn't contain additives)

zest of half a lemon, and 1-2 teaspoons of juice (or more if you like lemon)

1 tablespoon fresh mint, chopped

1/4 teaspoon dried mint (optional)

Directions

Really, you can do this in you sleep:

1.) Toast the bread.

2.) in a small bowl toss the banana, lemon zest, lemon juice, fresh mint, and dried mint.

3.) Evenly spread the peanut butter on the toasted bread.

4.) Top with the lemon-mint banana mixture.

5.) Serve immediately.

Happy Snacking :o)

Priyanka