Grillades and Garlic Cheese Grits

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 teaspoon garlic powder
3/4 teaspoon poultry seasoning
1 tablespoon cracked black pepper
1 teaspoon kosher salt
4 tablespoons all-purpose flour, browned
Vegetable cooking spray
1 cup onion, chopped
1/2 cup green bell pepper, chopped
1 (14.6-ounce) can low-sodium beef broth
1 (14.6-ounce) can crushed tomatoes
2 bay leaves
2 cups 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-inch 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 all sides. Remove from pan and hold. Add the onions and bell pepper to the pan and saut� 2 minutes. Return the meat to the pan. Then, while stirring, add the beef broth, crushed tomatoes, and bay leaf. Cook for 40 minutes, 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 cup yellow grits
3 3/4 cups water
1/4 teaspoon salt
1 teaspoon cracked black pepper
2 tablespoons garlic, minced
3/4 cup sharp Cheddar cheese, grated

Combine the grits, garlic, water and salt in a medium saucepan. Bring to a boil, stirring constantly to prevent clumps. Cook for 10 minutes.

Fold in the pepper and cheese. Place in a baking pan uncovered and bake at 325 degrees F for 25 minutes. Allow to sit 15 minutes 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