Vail Health Magazine 2013 - page 51

Elk Loin
“Because it’s so lean, elk is less forgiving,”
Chef Liken says. ”So if you overcook it, it
will be chewy. Also, if it’s undercooked,
it’s chewy.” She recommends cooking
the meat in large pieces, and slicing
it afterwards. Both the fennel and the
arugula are Colorado ingredients, and
begin making an appearance at farmers
markets in June.
Spice Rub
Equal parts toasted and ground
• Coriander
• Fennel seed
• Mustard seed
• Salt (not toasted)
• Pepper (not toasted)
2 ¼ pounds elk loin
Tabouli salad (recipe right)
4 cups fennel, shaved
3 cups fresh arugula
Citrus vinaigrette (recipe right)
1. Preheat the oven to 400 degrees.
2. Rub the loins with the spice mix.
3. Sear loins in a very hot pan to brown
them and transfer to a 400-degree
oven and cook until medium rare,
about 6 minutes.
4. While the loins are resting out of
the oven, warm the tabouli in a small
saucepan until hot.
5. Mix the arugula, fennel and about 1
tablespoon of the citrus vinaigrette
and season to taste with salt
and pepper.
6. To serve, place about ¾ cup of tabouli
on the plate. Slice the elk about
½-inch thick and arrange a few slices
on each plate.
7. Garnish with the arugula and fennel
salad, enjoy!
Spice-rubbed elk loin
with
bulgur tabouli, shaved
fennel and arugula salad
and
Citrus Vinaigrette
Tabouli Salad
(Yield = 6 Cups)
“Mint and lemon zest go really well with
the elk,” Liken says.
½ cup bulgur
1 ¼ cups water
½ cup finely chopped parsley
2 tablespoons finely chopped mint
1 ½ cups pomegranate seeds
¾ cup cucumber, diced small
2 tablespoons lemon juice
1 clove of garlic, minced
¼ cup extra virgin olive oil
Salt and pepper
1. Bring water to a boil, stir in bulgur,
cover and turn off heat. Let stand
25 minutes until most of the liquid is
absorbed and bulgur is fluffy and
tender. Pour off remaining liquid if
there is any.
2. Whisk all dressing ingredients together.
3. In a bowl combine bulgur, herbs,
vegetables and dressing and mix until
just combined.
Citrus Vinaigrette
1 tablespoon lemon juice
1 teaspoon dijon mustard
1 teaspoon shallot, minced
½ teaspoon honey
3 tablespoon extra virgin olive oil
Salt and black pepper to taste
1. In bowl, put the lemon juice, mustard,
shallot and honey and whisk
to incorporate.
2. Slowly incorporate the oil in a thin
stream while whisking constantly.
3. Season to taste.
Nutrition Facts
Spice Elk Loin (All three recipes)
Serving Size (261g)
Amount Per Serving
:
Calories
380,
Calories from Fat
160,
Total Fat
18g (28% DV),
Saturated Fat
4g (20%
DV),
Trans Fat
0g,
Cholesterol
85mg (28% DV),
Sodium
340mg (14% DV),
Total
Carbohydrate
17g (6% DV),
Dietary Fiber
5g (20% DV),
Sugars
6g,
Protein
38g,
Vitamin A
15%,
Vitamin C
30%,
Calcium
10%,
Iron
35%
Elk Tenderloin
Serving Size (171g)
Amount Per Serving
:
Calories
220,
Calories
from Fat
45,
Total Fat
5g (8% DV),
Saturated Fat
2g (10% DV),
Trans Fat
0g,
Cholesterol
85mg (28% DV),
Sodium
320mg (13% DV),
Total Carbohydrate
5g (2% DV),
Dietary Fiber
2g (8% DV),
Sugars
1g,
Protein
37g,
Vitamin A
6%,
Vitamin C
10%,
Calcium
8%,
Iron
30%
Citrus Vinaigrette
Serving Size (9g)
Amount Per Serving
:
Calories
50,
Calories
from Fat
45,
Total Fat
5g (8% DV),
Saturated Fat
0.5g (3% DV),
Trans Fat
0g,
Cholesterol
0mg (0% DV),
Sodium
15mg (1% DV),
Total Carbohydrate
1g (0% DV),
Dietary Fiber
0g
(0% DV),
Sugars
0g,
Protein
0g,
Vitamin A
0%,
Vitamin C
2%,
Calcium
0%,
Iron
0%
tabouli Salad
Serving Size (81g)
Amount Per Serving
:
Calories
110,
Calories from
Fat
70,
Total Fat
7g (11% DV),
Saturated Fat
1g (5% DV),
Trans Fat
0g,
Cholesterol
0mg
(0% DV),
Sodium
15mg (1% DV),
Total Carbohydrate
11g (4% DV),
Dietary Fiber
3g (12%
DV),
Sugars
5g,
Protein
1g,
Vitamin A
6%,
Vitamin C
15%,
Calcium
2%,
Iron
4%
“no matter
what protein
you choose
for your
meal, you
should
incorporate
lots of
fruits and
vegetables
to help
offset it
and improve
the health
benefits.”
— Melaine
Hendershott, rd
49
2013
VVMC.com
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