we are cooking with Mediterranean
flavors today registered dietitian
Shaylee McNeil from people Evans Jackson
says here to share some back-to-school
recipes do you use anything that is
classic I think I still use the
old-fashioned mixer you know because now
everybody has that yes the table top big
fancies I still like the old-fashioned
classic little mixer which will matter
in handy there we go yeah all right okay
so we are making some fun back-to-school
recipes today that's right you know
there's a new study out about the
Mediterranean diet that shows that beef
can be that go to protein source so why
not come up with some delicious protein
filled snacks then in lunches okay we're
gonna do a Mediterranean beef PITA okay
kids are always looking for new things
for back-to-school and we're starting
out with the top round steak it's a lean
cut of beef just like the study that
showed that all the heart health
benefits and we're gonna make a Greek
marinade so keeping with that
Mediterranean theme Brieger
nonfat Greek yogurt another source of
protein and you're just gonna start
dumping in a little bit of minced garlic
okay squeeze the lime lemon in there
okay and mix that up real good that's a
simple three ingredient marinade for
your delicious lean top room and I'm
gonna add to a zip top bag here and then
what you're gonna do is dump in about
three-quarters of that okay the reason
why you're not gonna use it all that's
perfect okay while I'm mixing this to
get it ready for marinating you add in
some cucumbers and a little bit of salt
how many ever you like that's just the
smell of that stuff oh no it's not
you're getting a nice tangy flavor and
marinade that's gonna be a topper for
your PITA
so you see here I'm just kind of mixing
this marinade around six hours we've
talked about this before when the
refrigerator so do it overnight yeah you
know let it marinate you'll have a bag
like this and then we're gonna use a
really cool cooking method that a lot of
people don't think about for beef that's
the broiler so we're gonna cook a
broiler oven here right and you know
what I forgot to use my gloves so that's
okay I'm not gonna touch any
cooked beef there but we're gonna use
the broiler stick that up close about
how long about five minutes on each side
and then you're gonna get a delicious
steak Oh like this that's gonna come out
now don't expect this to look like a
grilled steak because it's not right
it's done in the broiler so it'll have a
little bit of a different coloring
you're gonna slice it and I'll show you
how to slice that here but you've got
some slices there so start just building
your people you have data just lean beef
and then you can add in some hummus some
cucumber and the other thing you were
pointing out because of the yogurt on
there it is gonna have you know kind of
that whitish color but that's okay I
mean tangy flavors a different kind of
marinate you know marinades will impart
different colors and flavors to your
beef cut I'm doing it across the green
you're building a great PITA right there
okay I'm just slicing some beef I'm here
to add two more add to the Mediterranean
pita a little bit more you're doing that
and you top that off put it in the kids
lunch with some grapes and some carrot
sticks they've got a balanced meal whole
grains high-quality protein from beef
they'll love this tangy flavor look at
that so easy it's a handheld it's easy
you know I'd take it to the office as
well but we're gonna do this for back to
school for sure now we go back to the
pot roast and this we put in we floured
it and then put it in somehow there's
the perfect Brown on there and that's
gonna take all the moisture in which
some people think your back you're
putting into moisture so it should say
moist no that's gonna actually hold and
look how much flavor you've got in your
pan here with these krispies from your
beef and your oil and your flour so put
in some balsamic vinegar
yep all of it and then that's gonna
deglaze the pan what that means it's
gonna take the acid is gonna take off
those meat bites that you've got in
there add in some water okay scrape up
those good little bits off the bottom
there perfect and that's where how your
flavors gonna develop when you put your
beef back in there go ahead and put your
pot roast back in here okay that is
gonna make that rich braised beef flavor
now breathing is not stewing stewing is
when we cover the whole thing with
liquid the whole chocolate that's the
difference so braising you're just
adding a little bit of liquid and then
topping it off with some shallots okay
sliced onions one of the
Mediterranean ingredients as these
pitted dates you don't date in the past
so you get a little bit of sweet with
your onions as well and then you're
gonna add in some salt and pepper and
your onions then what you do is you're
using a Dutch oven a heavy pan it
transfers the heat so well so take that
heavy lid put it on top put this in the
oven at 325 walk away and you were gonna
come back to a delicious Mediterranean
breeze and this is one of those things
that just fills the house and it's low
and slow for how long about three hours
three and a half hours until it's
fork-tender and I love using the
leftovers put it on a sweet potato the
next day it's so delicious that sounds
really good and that's what you're so
incredibly tender parrot with a Greek
salad and you've got a balanced meal the
beef pairs so well with the veggies beef
loving Texans is your go-to resource for
all the times and temperatures for
making that perfect delicious beef meal
and again all sorts of different recipes
you know we did raising today and
broiling but there's grilling and
roasting and so check them out okay
Shailene thank you very much and again
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