An easy steak menu, Louisiana style

A New Orleans-inspired steak can still be jazzy even if it's low in fat.

By FAYE LEVY
steak 88 (photo credit: )
steak 88
(photo credit: )
Like its hurricanes, the fiery food in Louisiana is famous. Considered by many to be the best regional cuisine in the US, this state's cooks are known for their use of lively seasonings. Hot pepper sauce is usually on the table along with salt and pepper. Tabasco sauce, which originated in the region, is the favorite. Although the cooking of the southern US has a reputation for being tasty, it's also known for being greasy. Yet this cuisine does not have to be high in fat nor take hours to cook to deserve its good name. This menu includes steak but is light, low in fat and can be prepared quickly. With the main course of garlic-marinated steak, serve a colorful accompaniment of corn kernels cooked with diced peppers, a dish I discovered when I visited New Orleans and loved ever since. You might also like to serve coleslaw with mustard dressing and some small dinner rolls to round out the menu. Watermelon is as popular in this area as it is in Israel and often is the top dessert pick after a steak dinner, but for a spirited sweet, try pineapple and melon in rum syrup. GARLIC MARINATED STEAK A Texas friend gave me the recipe for this tangy garlic marinade with red wine vinegar. The marinade is terrific for steaks cooked on the barbecue or on a stove-top grill. If you prefer, you can pan-grill the steak instead in a heavy skillet. Cooks in Louisiana often sprinkle the steak lavishly with coarsely ground black pepper, but the amount to use depends on your family's taste. For grilling, it's best to choose a tender steak. To keep the calories low, trim it of visible fat. 550 gr. steak, about 2.5 cm. thick 1 large garlic clove, peeled 1 Tbsp. vegetable oil 21⁄2 tsp. red wine vinegar coarsely ground black pepper salt In a mini food processor, chop garlic, add oil and vinegar and blend well. Rub mixture over steak. Let stand to marinate about 10 minutes; or refrigerate and marinate for 30 minutes or even overnight. Heat gas or charcoal grill or stovetop grill. Sprinkle steak with coarsely ground pepper. Grill about 4 or 5 minutes per side for medium rare; cut to check. Sprinkle with salt and serve. Makes 4 servings. EASY CORN MAQUECHOU Corn maquechou, a specialty of Louisiana, is a natural accompaniment for grilled steak. In spite of its roots in Cajun cuisine, known for its fiery seasonings, this colorful, delicious medley of corn kernels, onion, bell peppers and often tomato is not burning hot; black pepper and cayenne are added with restraint. In Louisiana many cooks prepare it with generous quantities of butter, but I substitute oil for this kosher menu and use a small amount to keep the fat low. When you have time, try making this dish with corn kernels cut from a fresh cob for an even tastier result. You can keep this dish for 2 days in the refrigerator. 1 Tbsp. vegetable oil 1 onion, chopped 1⁄2 sweet green pepper, diced 450 gr. frozen corn kernels (31⁄3 cups) a 400-gr. can tomatoes, drained and diced 1 tsp. sugar salt and black pepper to taste 1⁄4 tsp. cayenne pepper, or to taste In a saute pan heat oil and stir in onion and pepper. Cover and saute over medium heat 5 minutes, stirring occasionally. Add corn, tomatoes, sugar, black pepper and cayenne. Mix well. Heat until sizzling. Cover and cook over medium-low heat, stirring often, 8 to 10 minutes or until corn is tender. Season to taste with salt and black pepper; add more cayenne if needed. If desired, cook uncovered 1 to 2 minutes to evaporate excess liquid. Serve hot. Makes 4 servings. COLESLAW WITH MUSTARD DRESSING For meatless menus you can substitute leben or plain yogurt for all or half the mayonnaise. If you find mustard's flavor strong, start with 1 teaspoon and taste before adding more. 1 Tbsp. Dijon-style mustard 1⁄3 to 1⁄2 cup low-fat mayonnaise 1⁄2 tsp. tarragon vinegar 1 to 2 tsp. vegetable oil 4 cups shredded green cabbage 1 small carrot, shredded salt and freshly ground pepper In a small bowl mix mustard with mayonnaise, vinegar, oil and 2 teaspoons water until blended. Toss with cabbage and carrot in a serving bowl. Season to taste with salt and pepper. Makes 4 servings. PINEAPPLE WITH MELON BALLS AND RUM SYRUP Pineapple-rum syrup makes a delicious, fat-free dressing for fruit. You can use this easy syrup as a dressing for any fruit mixture - simply mix equal amounts of rum (the drink, not the extract), sugar and fruit juice. 2 cups diced pineapple, preferably fresh 1 Tbsp. rum (not extract) 1 Tbsp. sugar 2 cups melon balls or dice Reserve 1 tablespoon juice from the pineapple and mix it with rum and sugar in a small cup. Mix fruit. Pour dressing over fruit and mix gently. Serve cold. Makes 4 servings. Faye Levy is the author of The Low-Fat Kosher Cookbook.