蕊苔兒

好吃到忘了先照相再進攻它們, 只剩進烤箱前的照片

利用Balsamic-Dijon Flank Steak With Sauteed Spinach 的醬汁, 不只醃牛排, 也可醃火雞腿肉和雞腿肉, 同樣美味

想讓味道多些變化, 可加入不同herbs, 喜歡有點辣辣的口味, 就加些chili pepper, 是個非常好用的醬汁,

烤盤抹上薄薄一層油, 放入雞腿, 皮朝下, 周圍可放喜歡的蔬菜, 如洋蔥, 甜椒和新鮮香菇, 倒入1杯(240ml)清水, 蓋上錫箔紙

350度F, 烤60 分鐘, 在這一小時期間運動去, 燃燒個500calories, 享用雞腿時會更覺美味 

掀掉錫箔紙, 將雞腿翻面, 450度F, 烤10分鐘,  使皮上色 , 10分鐘期間, 做一些生菜沙拉, 不用加任何醬汁, 待會淋上烤雞的醬汁

Balsamic-Dijon Flank Steak With Sauteed Spinach from http://www.fitnessmagazine.com

Prep: 6 mins
Cook: 14 mins

Makes: 4 servingsView Nutrition Facts

Ingredients
3 tablespoons balsamic vinegar
2 tablespoons olive oil
2 tablespoons fresh lemon juice
2 tablespoons dark brown sugar
1 tablespoon Dijon mustard
1 tablespoon Worcestershire sauce
1 teaspoon minced fresh rosemary
2 cloves garlic, minced
1/2 teaspoon freshly ground black pepper
1 1/4 pounds flank steak, trimmed
 Nonstick cooking spray
1/2 teaspoon kosher salt
2 teaspoons unsalted butter
3 cloves garlic, thinly sliced
1 10 ounce bag baby spinach

Directions

1. Whisk together the vinegar, olive oil, lemon juice, brown sugar, mustard, Worcestershire sauce, rosemary and minced garlic and half the black pepper in a small bowl. Place the steak in a resealable bag, pour in the marinade and turn to coat. Refrigerate for a minimum 4 hours, turning occasionally.

2. Heat a grill pan over medium high heat and mist with cooking spray. Remove steak from marinade and season with 1/8 teaspoon of the salt. Grill 5 minutes per side for medium rare or 7 minutes for medium. Transfer steak to a cutting board, sprinkle with another 1/8 teaspoon salt, tent with foil and let rest 10 minutes.

3. Melt the butter in a large nonstick skillet over medium heat. Add the sliced garlic and saute 1 minute; season with remaining salt and black pepper. Add half the spinach and saute until wilted, about 1 minute. Add remaining spinach and saute until just wilted, 1 minute more. Slice steak and serve with the spinach.