Sauces are a great way to make a boring or basic dinner into something a little more special. The problem with sauces are that many include butter or heavy cream but I found way to “lighten” it up so that you can enjoy a rich tasting sauce without all the guilt and fat. Tonight, we had grilled London Broil and asparagus accompanied with a Wine and Sambuca (Italian liquor) Sauce. Try it out, it’s something a little different but my family thought was worth it. Enjoy & Happy Cooking!!
Grilled London Broil and Asparagus
Prep and cooking time: 30 minutes
1 – 1 1/4 pounds london broil
Sat and pepper to season meat and asparagus
About 20 stalks asparagus (approximately 5 per person)
Onion powder to season asparagus
1. Season meat with salt and pepper. For asparagus, break off the bottom portions by applying light pressure toward the bottom and allowing each to break on its own. Discard the bottom pieces that broke off. Spray asparagus with cooking spray then sprinkle with onion powder, salt and pepper.
2. Heat a double burner indoor grill on medium hight heat. Spray with cooking spray and add asparagus to one side and london broil to the other. Grill london broil for 10-12 minutes on each side (for medium rare) or 13 – 15 minutes on each side (for medium to well done).
3. continue to turn asparagus as they are grilling and remove from grill when they are browned and no longer stiff (about 10 – 15 minutes). Set the asparagus on a serving platter and cover to keep warm.
While meat and asparagus are grilling, the sauce can be prepared.
Wine Sauce with Sambuca
Prep and cooking time: aproximately 15 minutes.
Makes about 2 cups
1 scallion – finely chopped
2 tablespoons Sambuca
2 tablespoons white wine vinegar
½ cup white wine
1 ½ cups fat free chicken broth
*1 teaspoon tarragon – powdered in mortar and pestal
*6 peppercorns – mashed in mortar and pestal
½ cup egg substitute
2 tablespoons flour
2 teaspoons fresh parsley – finely chopped
1 tablespoon low calorie butter spread
- In a small saucepan, combine scallion, sambuca and vinegar, cook until reduced by half (about 7 minutes). Remove from heat and set aside in a small bowl.
- In a saucepan, whisk together wine, chicken broth, tarragon, peppercorns, egg substitute and flour. Cook on medium low heat, stirring constantly, until mixture becomes thick and bubbly. Remove from heat, add parsley and butter spread.
- Serve on the side with meat and asparagus.
*If you do not have a mortar and pestal, you can use the dried tarragon as it is from the bottle and use already ground pepper.
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