Recipes from Cajun Country :: Cajun Potato, Noodle and Rice Dishes
Source: Pennington Biomedical Research Center, Louisiana State University - Baton Rouge, Louisiana
Grillades and grits are a Louisiana brunch tradition. If you have not tried them, you are in for a treat.
3/4 pound lean, boneless flank steak
3/4 tsp. garlic powder
3/4 tsp. poultry seasoning
1 Tbsp. cracked black pepper
1 tsp. kosher salt
4 Tbsp. flour, browned
Vegetable cooking spray
1 c. onion, chopped
1/2 c. green bell pepper, chopped
1 (14.6-ounce) can low-sodium beef broth
1 (14.6-ounce) can crushed tomatoes
2 bay leaves
2 c. Garlic Cheese Grits (recipe follows)
Combine the pepper, salt, flour, poultry seasoning and garlic powder. Cut the steak into cubes and pound to 1/2-in. in thickness to tenderize. Rub seasonings into steak.
Heat a large roasting pan or Dutch oven; spray with vegetable cooking spray. Brown the meat on every side. Remove from pan and hold. Add the onions and bell pepper to the pan and sauté 2 mins. Return the meat to the pan. Then, while stirring, add the beef broth, crushed tomatoes, and bay leaf. Cook for 40 mins., or until sauce has thickened to a rich consistency and meat is tender.
Serve over Garlic Cheese Grits or plain grits. Serves 6.
Nutritional analysis per serving: 333 calories, 7 grams total fat, 18 percent calories from fat, 29 milligrams cholesterol and 560 milligrams sodium
Garlic Cheese Grits
These are fabulous with grillades, but can also be served as a side dish for any meat, poultry or seafood for breakfast or dinner.
1 c. yellow grits
3 3/4 (three and three-fourth) c. water
1/4 tsp. salt
1 tsp. cracked black pepper
2 Tbsp. garlic, minced
3/4 c. sharp Cheddar cheese, grated
Combine the grits, garlic, water and salt in a med. saucepan. Let it come to a boil, stirring constantly to prevent clumps. Cook for 10 mins.
Fold in the pepper and cheese. Place in a baking pan uncovered or without a lid and bake at 325 degrees fahrenheit for 25 mins. Allow to sit 15 mins. before serving.
Serves 6.
Nutritional analysis per serving: 158 calories, 5 grams total fat, 29 percent calories from fat, 15 milligrams cholesterol and 182 milligrams sodium
