Day 7 – Dinner

A farewell to steak and fontina –

Steak Sandwich with Fries, and Blueberry Lavendar Ice Cream with Blueberry Compote

Continuing the theme of low-maintenance Friday, and as a fond tribute to my midwestern upbringing, a steak sandwich with fries.

Steak Sandwich with Fontina, Tomatoes, and Pesto

serving – 1 sandwich with fixings

4 oz steak – $1.64
1 tsp olive oil – $0.10
Salt and pepper to taste – $0.05
1/2 Roma tomato – $0.22
1/4 ounce Fontina – $0.14
1 slice sourdough bread – $0.15
1/2 teaspoon pesto – $0.10

Total for recipe – $2.40 per serving
Calories: 437.5 Fat: 20.2 Protein: 36.5

Bring steak to room temp. This ensures more even cooking.
Heat pan to moderate heat.
Season steak on both sides.
Add oil to pan.
Sear steak 4 minutes each side or until medium rare.
Rest the steaks.
Meanwhile, cut 1 slice of Sourdough Bread in half, put fontina on one half, and toast.
Spread the naked slice with 1/2 tsp of pesto. Do not use more than this, or it will overwhelm the flavor of the steak. If you’re making this sandwich with pork or chicken, you can be a little more liberal with the pesto.
Slice the tomatoes and lightly salt them.
When the steak is rested, slice against the grain, on the bias.
Assemble sandwich.

Fries – Oven Baked and Seasoned

adapted from Cooking Light, July 1996

First, I make the seasoning. I put together 4 servings of spice rub at a time and keep it on the ready. I make these fries like it’s my job. I just love ’em.

Servings 4-

1/4 teaspoon salt $0.01
1/4 teaspoon garlic powder $0.05
1/4 teaspoon paprika $0.02
1/4 teaspoon pepper $0.01

Total – $0.03 serving of 1/4 teaspoon
(spices don’t have calories. Yay.)

Servings – 2

1 baking potato $1.08*
1/2 teaspoon seasoning $0.06
1/2 tablespoon grated Parmesan cheese** $0.27
1/2 tablespoon vegetable oil $0.03

Total for recipe – $0.72 per serving
Calories: 200 Fat: 4 Protein: 3.9  

Preheat oven to 450°.
Combine all ingredients in a bowl, and toss well.
Arrange half potatoes in a single layer on a baking sheet and freeze. When frozen, put in a container for later use.
Coat a pan very lightly with cooking spray and put it in the oven for 3 minutes.
When it comes out, add the fries on a single layer, quickly but safely. You should hear a satisfying sizzle. That will equal deliciousness later.
Bake at 450° for 10 minutes and flip. Bake another 10 -15 minutes or until golden (for fresh). For frozen bake 15, flip, 10-15 minutes or until golden.
Eat these while hot. Once they’ve cooled, it’s over. Unlike fries done in oil, they can’t retain their crunch when cool.
I use ketchup for mine, but mayonnaise would be good, or honey is a good dipper, or even the barbecue sauce, though that might clash with the sandwich.

*If all I have is a large baking potato, I will freeze the other half of the fries, pre-prepped, and just bake them like that. They definitely suffer in the freezer. I wouldn’t kick them out of bed, but they’re much like the fries you buy pre-frozen at the grocery – just alright. I still freeze them sometimes because I hate wasting food, even potatoes. Plus, some nights, I’m tired and just want something quick. You can use a small red one to avoid the waste, but russets are better french fry potatoes.
**this is one of the only applications in which I use what one of my friends calls “Shake Cheese”. Fresh works just fine, but for some reason, shake cheese gives a bit more flavor. Also, it’s typically cheaper. That said, I don’t know that the preservative potassium sorbate is bad for you, but it can’t be great. WF makes a natural grated parmesan without it. Still, fresh is best most of the time.

Blueberry Lavender Ice Cream with Blueberry Compote

Total for recipe – $0.70 per serving
Calories: 212 Fat: 15.6 Protein: 2.35  

Top Ice Cream with Compote.


Totals for Dinner

Total for dinner – $4.15
Calories: 739.9
Fat: 40.3 (49%)
Protein: 42.65 (23%)


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