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Healthy Mediterranean Cooking at Home

Category Archives: Beef

Pepper Steak

Ingredients

1 pound top sirloin steak or flank steak, cut into very thin strips
1/4 cup soy sauce (divided)
1/3 cup Shaoxing wine (divided)
2 tablespoons cornstarch
1/2 cup low-sodium chicken stock
1 tablespoon sesame oil
1 tablespoon sugar
1 teaspoon freshly ground black pepper
2 green bell peppers, cored and cut into 1-inch squares (about 2 cups)
1 red bell pepper, cored and cut into 1-inch squares (about 1 cup)
1 large onion, cut into 1-inch dice (about 1 1/2 cups)
2 medium cloves garlic, finely minced
2 teaspoons finely minced fresh ginger
3 scallions, whites only, finely minced
4 tablespoons vegetable, peanut, or canola oil
Kosher salt to taste
2-3 tablespoons Sriracha

Directions

Combine beef, 1 tablespoon soy sauce, and 1 tablespoon Shaoxing wine in a bowl and toss to coat. Let marinate for at least 20 minutes at room temperature or up to 3 hours in the refrigerator.

Combine remaining soy sauce with cornstarch and stir with a fork to form a slurry. Add remaining Shaoxing wine, chicken stock, sesame oil, sugar, and pepper. Set aside.

Combine peppers and onions in a bowl and set aside. Combine garlic, ginger, and scallions in a small bowl and set aside.

When ready to cook, heat 1 tablespoon oil in a wok or a large deep skillet over high heat until smoking. Add half of the beef and cook without moving until well seared, about 1 minute. Continue cooking while stirring and tossing until lightly cooked but still pink in spots, about 1 minute more. Transfer to a large bowl. Repeat with 1 more tablespoon of oil and remaining beef. Repeat with 1 more tablespoon oil and half of the peppers and onions. Transfer to the bowl with the beef. Repeat with remaining oil and remaining peppers/onions.

Return pan to high heat and add the peppers/onions/beef and the garlic/ginger/scallion mixture. Cook, tossing and stirring until incorporated about 30 seconds. Add sauce and cook, tossing and stirring constantly until thickened, about 45 seconds longer. If you like your Chinese recipes with spice add several tablespoons of Sriracha.

Carefully transfer to a serving platter and serve with rice

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Whole Oven Roasted Broccoli With Cheese Sauce

For 2 servings

Ingredients

Roasted Broccoli
2 whole broccoli stalks
Olive oil
1/4 teaspoon salt
1/4 teaspoon black pepper

Cheese Sauce
1/2 cup heavy cream
1/2 cup sharp cheddar cheese grated
1/2 teaspoon Dijon mustard

Directions

Preheat oven to 400 degrees F.
Peel the broccoli stalks and trim off the bottom of the stalks. Spray a baking dish with olive oil spray. Add the broccoli stalks. Season with salt and pepper. Drizzle with olive oil.
Roast until the stalks are fork-tender, 25-30 minutes. Pour cheese sauce over roasted broccoli and serve.

To make the cheese sauce
Combine the ingredients in a glass dish and microwave on high for 30 seconds. Whisk. Heat again for 30 seconds more until all the cheese melts. Let sit a few minutes to thicken.

Sauteed Cabbage And Franks

For a heartier meal, add a side of mashed potatoes.

For 2 Servings

Ingredients

2 tablespoons butter, divided
1/2 cup sliced onions
1 clove garlic, grated
1 tablespoon red wine vinegar
8 oz all-beef hot dogs, knockwurst or kielbasa, cut into 3-inch lengths
8 oz or ¼ head of green cabbage, cored and sliced
1/2 teaspoon paprika
Sea salt and pepper, to taste
2 tablespoons Italian flat-leaf parsley, rough chopped
1/2 teaspoon crushed red pepper flakes

Directions

In a medium skillet over medium heat, melt 1 tablespoon of butter. Add the onion and garlic to the pan. Sauté until the onion is tender.
Add red wine vinegar to the pan and mix.
Add the hot dogs and saute for a minute or two.
Add remaining butter, cabbage, paprika, salt, and pepper. Toss to mix all the ingredients together and coat the cabbage with butter and seasonings.
Saute on low heat until cabbage is wilted and very tender.
Top with fresh parsley and crushed red pepper flakes before serving.


Italian Ribeye Steak

The rub adds delicious flavor to the steak.

Ingredients

2 tablespoons Citrus Rosemary Gray Salt Rub, recipe below
2 (10-ounce) ribeye steaks
1 tablespoon extra virgin olive oil
4 tablespoons unsalted butter
2 garlic cloves, thinly sliced
4 thyme sprigs

Directions

Season the rib eye steaks all over with the citrus rosemary sea salt. Let the meat stand at room temperature for 30 minutes.

In a large, deep skillet, heat the oil until shimmering. Add the steaks and cook over high heat until crusty on the bottom, about 4minutes. Turn the steaks over and add the butter, thyme, and garlic to the skillet. Cook over medium-high heat, basting the steaks with the melted butter, garlic, and herbs, until the steaks are medium-rare, about 4 minutes longer.

Transfer the steaks to a serving platter and let rest for 10 minutes. Slice the meat and serve with the pan juices poured over the steak.

Citrus Rosemary Gray Salt Rub

1 cup of coarse gray sea salt
Grated lemon peel from 1 lemon
Grated orange peel from 1 orange
3 tablespoons finely chopped fresh rosemary
1 tablespoon coarse black pepper

Combine the above ingredients and spread on a baking sheet lined with baking paper
Let it air-dry for 2 days or dry it in the oven at the lowest oven setting your oven has 2 hours
Store in an airtight container.

Spinach, Tomato, Blue Cheese Salad

Ingredients

5 oz baby spinach leaves
1 large or two small scallions, sliced
1 cup grape tomatoes, cut in half
1/4 cup crumbled blue cheese
½ teaspoon coarse black pepper
1-2 tablespoon Italian vinaigrette

Directions

In a large salad bowl toss together the baby spinach, scallions, blue cheese, black pepper and 1 tablespoon of the vinaigrette. Toss until salad is completely mixed and coated with dressing. If you need more dressing, add just a little bit more.

Baked Parmesan Garlic Breaded Mushrooms

This recipe can be doubled. I like to prepare this recipe earlier in the day and refrigerate the breaded mushrooms until baking time so that the crumbs are extra crispy.

Ingredients

1 tablespoon olive oil
10 tablespoons Panko bread crumbs
2 ½ tablespoons Parmesan cheese, grated
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/2 teaspoon black pepper
1/2 tablespoon dried parsley
1 egg white
10 large white button mushrooms

Directions

Preheat the oven to 450 F degrees. Line an 8-inch baking dish with foil and spray the foil with olive oil cooking spray; set aside.
In a plastic ziplock bag combine the Panko breadcrumbs, Parmesan cheese, garlic powder, salt, pepper, and dried parsley. Add the oil and shake.
Place the egg white in another ziplock bag. Add all the mushrooms and shake until all are coated with egg white. Place all the mushrooms in the bag with the crumb mixture and shake.


Place the mushrooms in the prepared baking dish and sprinkle any remaining crumbs over the mushrooms.
Bake the mushrooms for 15-20 minutes or until golden brown.


Poblano peppers (pronounced po-BLAH-no) are thick, dark green-skinned chili peppers that are named after their place of origin: Puebla in Central Mexico. These chili peppers tend to be wide at the top, but with a pointy bottom. When poblano peppers are dried, they’re called ancho chilies. These are different from chipotle peppers, or smoked and dried jalapeno peppers. While poblanos tend to have a mild flavor, occasionally they can have significant heat. Different peppers from the same plant have been reported to vary substantially in heat intensity. The ripened red poblano is significantly hotter and more flavorful than the less ripe, green poblano.

It has been a good summer for growing peppers, including poblanos, in my area. Here are two ways I prepare them.

Baked Chiles Rellenos

I prefer to bake these chilies instead of frying them.

ingredients

8 fresh poblano chiles
2 cups shredded cheddar cheese, divided
4 eggs, beaten
8 teaspoons granular flour, such as Wondra or Cassava (gluten-free)

Directions

Preheat the broiler. Lay chiles in a single layer on a baking sheet lined with foil. Cook about 4 inches. from the broiler until the chiles are blistering and black, about 5 minutes. Turn chiles over and broil until blistering and black all over, about 5 minutes. Put chiles in a large metal bowl and cover with foil or plastic wrap. Let sit for 30 minutes. Peel the chiles and discard the skins. Cut a slit in the side of each chili. Remove the seeds. Set chiles aside on layers of paper towels to dry.

Preheat the oven to 375°F.
Stuff the chiles with 1 ½ cups of the cheddar and place the chilies in a greased baking dish. Sprinkle each chile with one teaspoon of the flour. Pour the beaten eggs over the stuffed chilies. Sprinkle chiles with the remaining cheese. Bake until the top starts to brown and the eggs are set but still soft, about 30 minutes.

Southwest Poblano Peppers

Ingredients

10-12 large poblano chiles
1 cup diced onion
1 tablespoon olive oil
1 pound ground beef
4 tablespoons taco seasoning
¾ cup of water
2 cups Mexican blend cheese, shredded

Directions

Preheat the oven to 350°F.
Cut the poblanos in half and remove the seeds. Grease a large roasting pan and place the peppers in the pan.
Heat olive oil in a skillet over medium heat. Sauté the onions until tender. Add the beef and saute until brown. Add the taco seasoning and water. Simmer until most of the liquid is absorbed.

Place a tablespoon or two of seasoned ground beef in each pepper. The amount will depend on each pepper’s size.

Top with the Mexican cheese. Spray aluminum foil with nonstick oil. Cover the pan and bake for 30 minutes. Remove foil and bake 15 minutes longer.


Korean Americans are Americans of Korean heritage or descent, mostly from South Korea (99%), and with a very small minority from North Korea, China, Japan, and the Post-Soviet states. The Korean American community comprises about 0.6% of the United States population, or about 1.8 million people, and is the fifth largest Asian American group. The two metropolitan areas with the highest Korean American populations as per the 2010 Census were the Greater Los Angeles Combined Statistical Area (334,329) and the Greater New York Combined Statistical Area (218,764). The Baltimore-Washington Metropolitan Area ranks third, with approximately 93,000 Korean Americans clustered in Howard and Montgomery Counties in Maryland and Fairfax County in Virginia. Southern California and the New York City metropolitan area have the largest population of Koreans outside of the Korean Peninsula. Among Korean Americans born in Korea, the Los Angeles metropolitan area had 226,000 as of 2012; New York (including Northern New Jersey) had 153,000 Korean-born Korean Americans, and Washington had 60,000. The percentage of Korean Americans in Bergen County, New Jersey,(my old home town) in the New York City Metropolitan Area, (increased to 6.9% according to the 2011 American Community Survey and is the highest of any county in the United States. Georgia was home to the fastest-growing Korean community in the U.S., with a significant Korean American population in the Atlanta metropolitan area, mainly in Gwinnett County (2.7% Korean), and Fulton County (1.0% Korean).

One of the first Korean Americans was Seo Jae-Pil, who came to America shortly after participating in an abortive coup with other progressives to institute political reform in 1884. He became a citizen in 1890 and earned a medical degree in 1892 from what is now George Washington University. Throughout his life, he strove to educate Koreans in the ideals of freedom and democracy and pressed the U.S. government for Korean independence. He died during the Korean War. His home is now a museum, cared for by a social services organization founded in his name in 1975.

On March 1, 2018, The Korean American Association of Greater New York (KAAGNY) celebrated the 99th Korean Declaration of Independence Day and the opening of the Museum of Korean American Heritage. This museum is the first and only Korean Heritage Museum in the United States. This historic celebration was attended by prominent members of the Korean American community and the Consul General of the Republic of Korea, Hyo-Sung Park and U.S. Congresswoman Grace Meng, NYS Senator Elaine Phillips, and NYS Assemblyman Edward Braunstein.

A prominent figure among the Korean immigrant community is Ahn Chang Ho, pen name Dosan, a social activist. He came to the United States in 1902 for education. He founded the Friendship Society in 1903 and the Mutual Assistance Society. He was also a political activist during the Japanese occupation of Korea. There is a memorial built in his honor in downtown Riverside, California and his family home on 36th Place in Los Angeles has been restored by the University of Southern California. The City of Los Angeles has also declared the nearby intersection of Jefferson Boulevard and Van Buren Place to be “Dosan Ahn Chang Ho Square” in his honor.

Korean American dancers

Another prominent figure among the Korean immigrant community was Syngman Rhee (이승만) He came to the United States in 1904 and earned a bachelor’s degree from George Washington University in 1907, a master’s degree from Harvard University, and a Ph.D. from Princeton University in 1910. In 1910, he returned to Korea and became a political activist. He later became the first president of the Republic of Korea.

In 1903, the first group of Korean laborers came to Hawaii on January 13, now known annually as Korean-American Day, to fill jobs as laborers. Between 1904 and 1907, about 1,000 Koreans entered the mainland from Hawaii through San Francisco. Many Koreans dispersed along the Pacific Coast as farm workers or as laborers in mining companies and as section hands on the railroads.

Broad Avenue, Palisades Park in northern New Jersey.

Between 1905 and 1910, political activities in Korean American communities surged in opposition towards Japanese aggression of Korea and they formed organizations throughout the US. In 1909, two of the largest Korean-American organizations would merge to form the Korean National Association, the largest Korean immigrant organization in North America. Leaders included An Changho, Syngman Rhee, and Park Yong-man. This organization along with others would play key roles in the Korean independence movement between 1910 and 1945. When the Korean War ended in 1953, small numbers of students and professionals entered the United States. A larger group of immigrants included women married to U.S. servicemen. With the passage of the Immigration and Nationality Act of 1965, Koreans became one of the fastest growing Asian groups in the United States, surpassed only by Filipinos. In the 1980s and 1990s Koreans became noted not only for starting small businesses such as dry cleaners or convenience stores, but also for building churches.

Korean taco

Korean American cuisine can be described as a fusion of traditional Korean cuisine with American culture and tastes. Dishes such as “Korean tacos” have emerged from the contacts between Korean bodega owners and their Mexican workers in the Los Angeles area, spreading from one food truck (Kogi Korean BBQ) in November 2008 to national prominence eighteen months later. Often, chefs borrow from Korean flavors and preparation techniques that they integrate into the cuisine they are most comfortable with (whether it be Tex-Mex, Chinese, or purely American). Even a classic staple of the American diet, the hamburger, is available with a Korean twist – bulgogi (Korean BBQ) burgers.

Korean cuisine has unique and bold flavors, colors, and styles; that include kimchi, a spicy dish made of salted and fermented vegetables (baechu-kimchi, kkaktugi), long-fermented pastes (gochujang, doenjang), rice cake, noodle dishes and stews (tteok-bokki, naengmyun), marinated and grilled meats (bulgogi, galbi), and many seafood dishes using fish cakes, octopus, squid, shellfish and fish.

Make some Korean style dishes at home. Here are a few recipes for you to try.

Red Pepper Potatoes

This is a traditional and uniquely-flavored Korean side dish. Serves 3-4.

Ingredients

1 tablespoons soy sauce
1 pinch cayenne pepper, or to taste
2 tablespoons peanut or vegetable oil
3 medium red potatoes, about 1 lb, peeled and cut into bite-sized pieces
2 large green onions, sliced thin
1 red bell pepper, diced

Directions

Whisk the soy sauce and cayenne pepper in a small bowl until the cayenne pepper is dissolved; set aside.
Heat the vegetable oil in a large skillet over medium-high heat; cook the potatoes in the hot oil until golden brown, about 8-10 minutes. Stir in the scallions and bell pepper; cook 2-3 minutes more. Pour the soy sauce mixture over the potatoes; cook and stir until the liquid is completely absorbed 1 to 2 minutes.

Korean Bulgogi-Style Grilled Steak

Serves 4-6

Ingredients

1/4 cup gochujang Korean chili paste
3 cloves garlic
1-inch piece of fresh ginger
2 tablespoons brown sugar
2 tablespoons of unseasoned rice wine vinegar
2 tablespoons soy sauce
1 teaspoon coarse ground black pepper
1/2 cup peanut oil
2 large scallions, chopped
2 tablespoons cilantro
1 ½ to 2-pound flank steak

Directions

In a large plastic ziplock bag combine the gochujang, garlic, ginger, sugar, vinegar, soy sauce, black pepper, oil, scallions, and cilantro. Close the bag and mix the ingredients together. Add the steak, close the bag and turn the bag over several times to coat the steak. Place the bag in a large dish and let the steak marinate in the refrigerator overnight. Turn the bag over several times during the marinating time.


When ready to grill, pour the marinade into a small saucepan. Bring the mixture to a boil and cook for a minute or two. Set aside.

Preheat an outdoor grill to medium-high heat. Grill the steak for 6 to 8 minutes per side, depending on thickness, until the steak is cooked medium-rare. It should reach an internal temperature of 130°F. in the thickest part of the steak. Remove the steak from the grill to a cutting board, tent it with foil, and let it rest for 3 to 4 minutes.
Slice the steak into thin pieces across the grain, place on a serving plate and serve with the reserved sauce.

Korean Cucumber Salad

Ingredients

1/4 cup white vinegar
1/4 teaspoon black pepper
1/2 teaspoon of red pepper flakes
1 teaspoon honey
1 teaspoon peanut or vegetable oil
1 tablespoon sesame seeds
Half of a hothouse (English) cucumber or regular unwaxed cucumber, unpeeled and thinly sliced
1 green onion, sliced thin
1/2 carrot, shredded

Directions

Make the dressing: In a serving bowl, stir together vinegar, black pepper, red pepper flakes, honey, oil, and sesame seeds.

Make the salad: Mix in the sliced cucumber, green onions, and shredded carrot. Cover, and refrigerate until serving time.


A T-bone steak is a prime cut of beef that gets its name from the T-shaped bone that divides it. It is cut from a cross-section of the strip loin and the tenderloin, two of the most tender sections of beef.

Ingredients

  • 1 1/2 pound bone-in T-bone steak
  • Kosher salt and freshly ground black pepper
  • 2 tablespoons olive oil

Directions

A half-hour before cooking, remove the steak from the refrigerator. Dry with paper towels and season generously with salt and pepper.

To Pan Sear

Heat a cast iron or large, heavy skillet over high heat. Add oil to the hot skillet and when it begins to smoke add the steak. Reduce heat slightly and cook steak until browned, about 4 minutes on each side or until an instant-read thermometer inserted sideways into the steak registers 120 degrees F for medium-rare.

To Grill

Preheat an outdoor grill. Whether you’re using a charcoal, gas, or electric grill, get it heated to about 500ºF (260ºC). Coat the steak with the olive oil. Place the steak in the hottest part of the grill, usually the middle. For rare, cook it for 2 minutes on each side and then move it to the cooler part of the grill, usually the edges, for another 6-8 minutes. For medium rare add 1-3 minutes and for medium add 3-5 minutes to the total cooking time.

To Broil

Turn on the broiler and heat to about 550ºF (290ºC). Also, position the top rack 5 inches (12 cm) from the top of the broiler. Coat the steak with the olive oil. Place the steak in a grill pan or broiler pan and place the pan on the top rack of the preheated broiler. For rare, close the door and allow the steak to cook for 4 minutes, turn the steak over and cook for another 4 minutes. For medium rare, add 1-3 minutes and for medium, add 3-5 minutes, to the total cooking time.

To Sear-Roast

Turn on the oven and heat to 450ºF (230ºC). Heat 1 tablespoon of olive oil in a cast-iron skillet or another heavy pan on a stovetop burner, over high heat. Place the steak in the hot pan once the oil begins to smoke. Reduce heat and sear on each side for 4 minutes. Remove the skillet from the burner and transfer the skillet to the preheated oven and roast for 6-8 minutes.

Reverse Sear

Preheat oven to 275°F. Place steaks on a wire rack over a baking sheet. Place the baking sheet on the center rack of the hot oven. Cook until the internal temperature reaches 10°F lower than your desired final temperature. Remove and let steaks rest for 5 minutes, covering lightly with foil. Preheat a heavy skillet or cast-iron skillet over high heat until very hot, about 5 minutes. Add the oil and sear steaks for one minute each side.

To Finish

Transfer the steak to a cutting board and let it rest for 10 minutes. Cut steak from the bone and carve meat across the grain. Add a topping if desired.

Toppings:

Cook a sliced onion in butter until soft and golden. Pour over sliced steak and serve.

Make a flavored butter and pour over the finished steak before serving.

Grill whole mushrooms and place them in a dish with melted garlic butter. Pour over the finished steak.

Cooking Guide

Gas Grill Charcoal Grill
Rare

1 inch

1 1/2 inches

 

8-11 mins

12-15 mins

 

8-11 mins

12-15 mins

Medium-Rare

1 inch

1 1/2 inches

 

10-13 mins

14-17 mins

 

10-13 mins

14-17 mins

Medium

1 inch

1 1/2 inches

 

11-14 mins

15-18 mins

 

11-14 mins

15-18 mins

Medium-Well

1 inch

1 1/2 inches

 

13-16 mins

17-20 mins

 

13-16 mins

17-20 mins

Skillet Broil
Rare

1 inch

1 1/2 inches

 

11-13 mins

13-15 mins

 

11-13 mins

14-16 mins

Medium-Rare

1 inch

1 1/2 inches

 

13-15 mins

15-17 mins

 

13-15 mins

16-18 mins

Medium

1 inch

1 1/2 inches

 

14-16 mins

16-18 mins

 

14-16 mins

17-19 mins

Medium-Well

1 inch

1 1/2 inches

 

16-18 mins

18-20 mins

 

16-18 mins

19-21 mins


Sub/Po-Boy Rolls

I like to make these sandwich rolls ahead and keep them in the freezer to make sandwiches for dinner or for company. Of course, you can use store-bought rolls also.

Makes 6 rolls

Ingredients

3 cups bread flour
1 Tablespoon dry active yeast
1 Tablespoon granulated sugar
1 Tablespoon vegetable shortening( I use Spectrum)
1 1/4 cups warm water
1 1/2 teaspoons kosher salt

Directions

In a stand mixer fitted with a dough hook combine the flour, yeast, sugar, shortening, and water. Mix on low speed until a dough forms and pulls away from the sides of the bowl. Add the salt and increase the speed to medium; knead for 10 minutes. Turn the dough out onto a lightly floured surface and form it into a ball. Lightly grease the inside of the mixing bowl and return the dough to the bowl. Cover with plastic wrap and set in a warm, draft-free space to rise for 1 1/2 hours or until doubled in size.

Turn the dough out onto a lightly floured surface and gently deflate the dough. Divide the dough into 6 (about 4-ounces each) balls. Cover with a clean kitchen towel and allow them to rest for 15 minutes. Form each ball into a 6-inch long roll. Place the rolls onto a large parchment-lined baking pan, cover with a damp cloth, and set aside in a draft-free space to rise for 1 hour.

Preheat the oven to 375º F. Bake the rolls until light golden brown, about 25-30 minutes. Transfer to a wire rack to cool completely. Freeze in ziplock freezer bags for future use.

Grilled Sausage & Pepper Sandwiches

Serve with a mixed green salad.

Ingredients

Sub (Hoagie) Rolls, homemade or store-bought
10 Italian Sausage links (any type)
Olive oil
2 garlic cloves minced
4 bell peppers (red, orange, yellow and green) seeded and sliced
2 sweet onions, peeled and sliced into rings.
Crushed red pepper
Salt

Directions

Pour 2 tablespoons oil into a large saute pan and add the garlic. Heat the oil and then add the peppers, onions, salt, and crushed pepper to taste, cover the pan, turn the heat to low and let the mixture cook while the sausages grill.

Heat an outdoor grill or stovetop grill pan. Brush the sausage links with olive oil. Turn the heat down to medium-low and grill the sausages for 20-30 minutes or until they reach an internal temperature is 145 degrees F. Split the rolls, brush with oil and lightly grill the cut sides.

Place the grilled sausages in the skillet with the peppers and onions. Heat for a few minutes.
Serve a sausage link in each roll and top with some of the onion and pepper mixture.

Brisket Sandwiches

This sandwich uses leftover BBQ brisket and coleslaw. See the recipes on this post.

Corn-on-the-cob is a great side dish for this sandwich.

Ingredients

BBQ Beef Brisket
BBQ Sauce
Red Cabbage Coleslaw
Sub Rolls
Cheese Slices (white American, white cheddar, or your favorite

Directions

Shred some of the leftover brisket and reheat it, adding additional BBQ sauce.
Lay the bottom of the rolls in a single layer on a baking sheet. Top with sliced cheese and broil until melted, approximately, 1-2 minutes.
Place the desired amount of shredded brisket on top of the cheese covered bread half and add a layer of coleslaw. Place the top half of the bread on top and serve with plenty of napkins.



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