Ground ginger and Chinese five-spice powder add Asian flavor to this
succulent roast. To meet your fiber quotient and blend with the cuisine,
serve it alongside shitake mushrooms, red bell pepper, baby bok choy,
and barley. Calcium-rich Greek yogurt mixed with wasabi paste creates
a must-have dipping sauce.
Serves: 4
Serving = 1/4 recipe
PREP: 20 min (includes steak seasoning)
COOK: 50 min
STAND: 10 min
TOTAL: 1 hr 20 min
1 tsp ground ginger
1 tsp Chinese five-spice powder
1/2 tsp garlic powder
1/2 tsp salt
1 beef eye round roast (about 2 lbs)
1 container (6 oz) fat-free Greek yogurt
1 tsp wasabi paste
4 heads baby bok choy, halved
6 oz shiitake mushrooms, stemmed and halved
1 red bell pepper, cut into strips
2 Tbsp canola oil
1. Preheat the oven to 400 degrees F. In a small bowl, stir together
the ginger, five-spice powder, garlic powder, and salt.
2. Place the beef on a baking sheet with sides. Coat all sides of the
beef with canola cooking spray. Rub the ginger mixture over the beef.
Bake for 15 minutes.
3. Reduce the heat to 350 degrees F and bake for 50 to 60 minutes,
or until a thermometer inserted in the center registers 145 degrees F
for medium rare, 160°F for medium, or 165 degrees F for well done.
Remove to a serving plate and let stand for 15 minutes before carving.
4. Meanwhile, in a small bowl, stir together the yogurt and wasabi
until smooth. Cover and refrigerate until ready to serve.
5. While the roast stands, increase the oven temperature to 450 degrees F.
Drain any liquid from the pan but leave some of the drippings. Add the
bok choy, mushrooms, pepper, and oil to the pan, tossing to coat. Roast
for 8 minutes, or until the vegetables are tender-crisp, stirring once.
6. Serve with 1/2 cup hot cooked medium pearl barley per serving.
Recipe Tip -
If you can't find a 2-lb roast, buy a larger one and cut off the
extra meat. If the roast is an end piece, be sure to use the end.
Cut the extra meat into steaks or strips for stir-fries.
Serves: 4
Nutrition per Serving:
201 Calories, 7g Carbs, 2g Fiber, 42mg Calcium,
Omega-3(g):0. 01
Vitamin D(IU):64
succulent roast. To meet your fiber quotient and blend with the cuisine,
serve it alongside shitake mushrooms, red bell pepper, baby bok choy,
and barley. Calcium-rich Greek yogurt mixed with wasabi paste creates
a must-have dipping sauce.
Serves: 4
Serving = 1/4 recipe
PREP: 20 min (includes steak seasoning)
COOK: 50 min
STAND: 10 min
TOTAL: 1 hr 20 min
1 tsp ground ginger
1 tsp Chinese five-spice powder
1/2 tsp garlic powder
1/2 tsp salt
1 beef eye round roast (about 2 lbs)
1 container (6 oz) fat-free Greek yogurt
1 tsp wasabi paste
4 heads baby bok choy, halved
6 oz shiitake mushrooms, stemmed and halved
1 red bell pepper, cut into strips
2 Tbsp canola oil
1. Preheat the oven to 400 degrees F. In a small bowl, stir together
the ginger, five-spice powder, garlic powder, and salt.
2. Place the beef on a baking sheet with sides. Coat all sides of the
beef with canola cooking spray. Rub the ginger mixture over the beef.
Bake for 15 minutes.
3. Reduce the heat to 350 degrees F and bake for 50 to 60 minutes,
or until a thermometer inserted in the center registers 145 degrees F
for medium rare, 160°F for medium, or 165 degrees F for well done.
Remove to a serving plate and let stand for 15 minutes before carving.
4. Meanwhile, in a small bowl, stir together the yogurt and wasabi
until smooth. Cover and refrigerate until ready to serve.
5. While the roast stands, increase the oven temperature to 450 degrees F.
Drain any liquid from the pan but leave some of the drippings. Add the
bok choy, mushrooms, pepper, and oil to the pan, tossing to coat. Roast
for 8 minutes, or until the vegetables are tender-crisp, stirring once.
6. Serve with 1/2 cup hot cooked medium pearl barley per serving.
Recipe Tip -
If you can't find a 2-lb roast, buy a larger one and cut off the
extra meat. If the roast is an end piece, be sure to use the end.
Cut the extra meat into steaks or strips for stir-fries.
Serves: 4
Nutrition per Serving:
201 Calories, 7g Carbs, 2g Fiber, 42mg Calcium,
Omega-3(g):0. 01
Vitamin D(IU):64
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