Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition.
BISTRO SALAD WITH BACON AND POACHED EGG
6 slices center-cut bacon
1 teaspoon Dijon mustard
2 tablespoons minced shallots
1 tablespoon plus 1 teaspoon red-wine vinegar, divided
8 cups mesclun
1 cup croutons
4 large eggs
1. Cook the bacon in a large skillet; transfer to a plate lined with paper towels to drain; chop into 1 / 2-inch pieces when cool. Reserve bacon drippings.
2. Place the mustard, shallots and 1 tablespoon of red-wine vinegar in a large bowl. Measure the bacon drippings; add extra-virgin olive oil, if needed, to make 2 tablespoons; whisk into the vinegar in the bowl. Toss with the mesclun, bacon and croutons. Place salad on 4 dinner plates.
3. Fill a large skillet 2 inches high with water and the remaining 1 teaspoon vinegar; bring to a boil. Reduce to a simmer, crack open and add the eggs, one at a time, using a spoon to gather the white around the yolk. Cook 3 minutes. Use a slotted spoon to place an egg on top of each salad and serve immediately. Makes 4 servings.
Nutritional analysis for each serving: 238 calories, 16 g fat, 6 g saturated fat, 10 g protein, 8 g carbohydrates, 1 g fiber, 423 mg sodium
FLANK STEAK WITH RED WINE PAN SAUCE
1 1 / 4 pound flank steak
1 / 2 teaspoon salt
1 / 4 teaspoon black pepper
3 teaspoons olive oil, divided
2 tablespoons butter, divided
3 tablespoons minced shallot
1 clove garlic, minced
1 / 2 cup red wine
3 / 4 cup low-sodium beef broth
1 / 4 teaspoon dried thyme
1 / 4 teaspoon dried tarragon
1 / 2 teaspoon Dijon mustard
1. Preheat oven to 400 degrees. Coat a baking sheet pan with cooking spray.
2. Season the steak with salt and pepper. Heat 1 teaspoon oil in a large, nonstick skillet over medium-high; add steak and cook until lightly browned on underside, about 2 minutes. Turn steak over and repeat.
3. Transfer to baking sheet and cook 8 to 9 minutes (medium-rare), or to desired degree of doneness. Rest 5 minutes before slicing across on the diagonal.
4. Meanwhile, make sauce. Heat remaining 2 teaspoons oil and 1 tablespoon of butter in skillet over medium-high; add shallots and garlic and cook 3 to 4 minutes until somewhat softened.
5. Add wine and bring to a boil; cook until reduced and syrupy, about 3 minutes. Add broth, thyme and tarragon and boil until reduced to 1 / 3 cup, about 6 minutes. Remove from heat and whisk in mustard; stir in remaining 1 tablespoon butter. Drizzle over steak. Makes 4 servings.
Nutritional analysis for each serving: 313 calories, 18 g fat, 8 g saturated fat, 29 g protein, 3 g carbohydrates, 0 g fiber, 379 mg sodium
CORIANDER-CRUSTED TUNA STEAKS
2 tablespoons coriander seeds
1 tablespoon whole black peppercorns
4 (6-ounce) tuna steaks
1 / 2 teaspoon salt
1 tablespoon olive oil
1. Place coriander and peppercorns in a zip-top plastic bag and crush with a meat mallet. Press into tuna steaks; sprinkle with salt.
2. Heat oil in a large, nonstick skillet over medium-high; add tuna and cook 3 to 4 minutes on each side, or to desired degree of doneness. Makes 4 servings.
Nutritional analysis for each serving: 223 calories, 5 g fat, 1 g saturated fat, 42 g protein, 1 g carbohydrates, 1 g fiber, 368 mg sodium