Quick Beef Boliche+

5 points

This Cuban dish traditionally cooks for a long time. In this twist, we offer similar tastes with a faster preparation.

Preparation Time: 45 minutes minutes
Yield:  4 servings (serving size: 1 1/4 cups)

Cooking spray
1 (1-pound) top sirloin, cut into (1-inch) pieces
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 ounces hot chicken Italian sausage
3/4 cup prechopped green bell pepper
1/2 cup prechopped onion
1/2 cup prechopped celery
3 garlic cloves, minced
2 cups refrigerated diced potatoes with onions (such as Simply Potatoes)
1/4 cup sliced pimiento-stuffed olives, divided
1 bay leaf
1 (14 1/2-ounce) can no-salt-added diced tomatoes, undrained
1 tablespoon fresh lime juice
Lime wedges (optional)

1. Heat a large Dutch oven over high heat. Coat pan with cooking spray. Sprinkle beef with salt and black pepper. Add beef to pan; sauté 3 minutes or until browned. Remove casings from sausage. Add sausage to pan; sauté 1 minute or until browned, stirring to crumble. Stir in bell pepper, onion, celery, and garlic; sauté 2 minutes or until tender. Add potatoes, 2 tablespoons olives, and bay leaf to pan. Pour tomatoes evenly over beef mixture. Cover, reduce heat, and simmer 35 minutes or until beef is tender. Discard bay leaf. Stir in remaining 2 tablespoons olives and lime juice. Serve with lime wedges, if desired.

CALORIES 281 (23% from fat); FAT 7g (sat 2.4g,mono 2.9g,poly 0.7g); IRON 2.6mg; CHOLESTEROL 62mg; CALCIUM 52mg; CARBOHYDRATE 24.6g; SODIUM 684mg; PROTEIN 29.8g; FIBER 4.9g

Grilled Herbed Pork Tenderloin+

5 points

Yield:  8 servings (serving size: 3 ounces pork)

1/4 cup fresh oregano leaves
1/4 cup fresh sage leaves
1/4 cup fresh orange juice
1/4 cup honey
1 tablespoon coarsely ground black pepper
2 tablespoons grated lemon rind
2 tablespoons grapeseed oil
1/4 teaspoon salt
6 garlic cloves, peeled
2 (1-pound) pork tenderloins, trimmed
1/4 teaspoon salt
Cooking spray

Combine first 9 ingredients in a blender or food processor; process until almost smooth. Pour mixture into a large heavy-duty zip-top plastic bag. Add pork to bag; seal. Marinate in refrigerator 2 hours, turning bag occasionally.

Prepare grill.

Remove pork from marinade. Discard marinade. Sprinkle pork with 1/4 teaspoon salt. Place pork on grill rack coated with cooking spray; cover and grill 25 minutes or until a thermometer registers 160° (slightly pink), turning pork after 15 minutes. Let stand for 10 minutes before slicing.

CALORIES 214 (24% from fat); FAT 5.8g (sat 1.5g,mono 2g,poly 1.6g); IRON 1.6mg; CHOLESTEROL 74mg; CALCIUM 29mg; CARBOHYDRATE 15.7g; SODIUM 168mg; PROTEIN 24.4g; FIBER 0.3g

Spiced Tilapia with Roasted Pepper-Tomatillo Sauce

5 points

Yield:  4 servings (serving size: 1 fillet and about 1/4 cup sauce)

Sauce:
1 large red bell pepper
2 teaspoons canola oil
1 cup finely chopped tomatillo
1/4 teaspoon salt
1 garlic clove, minced
2 tablespoons chopped fresh cilantro
1 teaspoon rice vinegar
1 teaspoon honey

Fish:
2 tablespoons flour
2 teaspoons chili powder
1/2 teaspoon dried oregano
1/4 teaspoon ground cumin
4 (6-ounce) tilapia fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 teaspoons canola oil
Cilantro sprigs (optional)

Preheat broiler.

To prepare sauce, cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and cut into chunks.

Heat 2 teaspoons canola oil in a large nonstick skillet over medium heat. Add tomatillo to pan; cook 6 minutes or until tender. Add 1/4 teaspoon salt and garlic to pan; cook 1 minute. Transfer mixture to a blender or food processor. Add bell pepper, chopped cilantro, vinegar, and honey. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth; set aside. Wipe pan with a paper towel.

To prepare fish, combine flour, chili powder, oregano, and cumin in a shallow dish; stir with a whisk. Sprinkle fish evenly with 1/4 teaspoon salt and pepper; dredge in flour mixture.

Heat 2 teaspoons canola oil in pan over medium-high heat. Add fish to pan, and cook 2 minutes or until lightly browned. Carefully turn fish over, and cook 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve fish with sauce. Garnish with cilantro sprigs, if desired.

Beer note: Spiced Tilapia with Roasted Pepper-Tomatillo Sauce, with its nutrient-rich sauce, deserves a beer in keeping with its fresh, healthful profile. American wheat beers, like Blue Star Wheat from North Coast Brewing Co., ($8 per 6-pack) are cloudy from B vitamin-packed brewer’s yeast remaining in the beer. This brew’s slightly tart, lemony quality goes great with fish, and its billowy effervescence keeps it crisp and light on the palate. –Jeffery Lindenmuth

CALORIES 239 (32% from fat); FAT 8.5g (sat 1.6g,mono 4g,poly 2.4g); IRON 1.4mg; CHOLESTEROL 73mg; CALCIUM 27mg; CARBOHYDRATE 7.4g; SODIUM 382mg; PROTEIN 34.3g; FIBER 1.6g

September 7, St. Niklaus to Zermatt

Day summary:

    • 4.5 hours (Kev…)
    • 11 miles
    • gain 479 m

It did not take 4.5 hours…  It wasn’t hard, but it took longer than that.  Today was not hiking – it was walking.  Sometimes alongside a road, sometimes on a path above the river.  It was not challenging, but it was also a great last day, walking up the valley, through villages, finally catching a glimpse of the Mont Choco Matterhorn and eventually entering Zermatt.  We even walked through a golf course!

Here is the journal entry for today:

WE MADE IT!  We did not do the 2-day trek via the Europa Hut for reasons described earlier.  We did the “Alternate route: Stage 13” as described in the Cicerone book.  It took us awhile to find the way to the trail from St. Niklaus.  But we knew we couldn’t go wrong, since all roads going south lead to Zermatt.  Much of the “trail” today was actually walking on roads or unpaved roadbeds.  Not always exciting, but occasionally interesting – going through small alpine villages.  We made it to Randa by lunch time – which we realized was a mistake since everything closes at noon.  We had lunch fixings but were psyched to enjoy a bottle of sodapop with it.  We walked by a small shop just as the owner was locking up.  I pleaded with him for 2 coca colas and he let me in to make my purchase – Danka!  We found a park bench a little further on and sat down for yet another lunch of bread, cheese and salami – but this time with REAL coca cola, sugar and all!

We alternated between paved road, path and unpaved road.  Sometimes we were walking next to train tracks, sometimes over them, but always beside the river, fed by glaciers “gletchers” from Breitthorn and the Matterhorn.

Finally, we walked around the bend and saw the Matterhorn, distinctive and obvious – for the first time! It was very impressive, though still far off.  As we continued walking, we understood Kev’s comment that the north side of Zermatt is in a constant state of construction – which makes sense since that is the only direction for growth.  At a certain point, only electric cars are allowed into the city, but before you reach that boundary, there is a lot of traffic and trucks, hauling and building.

We finally descended to the road and made our way through goofy traffic to the train station and tourist office.  We called the Hotel Dufour to see if we could get a room a day early.  They said yes, gave directions and we made our way here.  It is another lovely hotel – with a great view of the Matterhorn!  Can’t wait to see sunrise!

A walk around and a great – different – supper of ravioli and pizza.  And we are ready to sleep and then find a day of adventure here in Zermatt.

————————————————————————————-

Although not the rugged trek of our early trip days, we really enjoyed this walk through villages and into Zermatt.  To finally see the Matterhorn was fantastic.  Funny – it is not nearly as beautiful as many of the other peaks featured along this trek – Mont Blanc, the Combins, Weisshorn, Breitthorn – all covered with layers of snow, leaking glaciers on the north, but it is the iconic Swiss Alp.  And it serves as the symbol of our trek’s completion – emblazoned on a cookie, no less!

View from hotel room

My sunrise shot!

Smoked Cheddar Stuffed Mushrooms+

1 point/4 mushrooms

Cooking spray
1/4 cup minced shallots (about 1 large)
1 garlic clove, minced
40 medium button mushrooms (about 1 pound)
1/4 cup dry breadcrumbs
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 ounces smoked cheddar cheese, diced
1 teaspoon olive oil
1 teaspoon water

Preheat oven to 400°.

Heat a small nonstick skillet over medium-high heat. Coat pan with cooking spray. Add minced shallots and minced garlic; sauté 2 minutes or until tender. Place shallot mixture in a medium bowl.

Remove stems from mushrooms; chop stems. Add chopped mushroom stems, breadcrumbs, chopped parsley, salt, freshly ground black pepper, and smoked cheddar cheese to shallot mixture; toss with a fork until blended. Add olive oil and 1 teaspoon water; stir well to combine.

Spoon about 1 teaspoon filling into each mushroom cap. Arrange mushrooms, filling side up, on a baking sheet. Bake at 400° for 20 minutes or until filling begins to brown and cheese melts. Serve warm.

Yield:  10 servings (serving size: 4 mushrooms)

  • CALORIES 51
  • FAT 2.5g
  • FIBER 0.3g

Slow Cooker Char Siu Pork Roast+

Yield:  8 servings (serving size: 3 ounces pork and 1/4 cup sauce)

1/4 cup low-sodium soy sauce
1/4 cup hoisin sauce
3 tablespoons ketchup
3 tablespoons honey
2 teaspoons bottled minced garlic
2 teaspoons grated peeled fresh ginger
1 teaspoon dark sesame oil
1/2 teaspoon five-spice powder
2 pounds boneless Boston butt pork roast, trimmed
1/2 cup fat-free, less-sodium chicken broth

Combine first 8 ingredients in a small bowl, stirring well with a whisk. Place in a large zip-top plastic bag. Add pork to bag; seal. Marinate in refrigerator at least 2 hours, turning occasionally.
Place pork and marinade in an electric slow cooker. Cover and cook on low for 8 hours.
Remove pork from slow cooker using a slotted spoon; place on a cutting board or work surface. Cover with aluminum foil; keep warm.
Add broth to sauce in slow cooker. Cover and cook on low for 30 minutes or until sauce thickens. Shred pork with 2 forks; serve with sauce.

CALORIES 227 (38% from fat); FAT 9.5g (sat 3.1g,mono 3.9g,poly 1.1g); IRON 1.7mg; CHOLESTEROL 73mg; CALCIUM 30mg; CARBOHYDRATE 12.7g; SODIUM 561mg; PROTEIN 21.6g; FIBER 0.4g