Cooking - for a new lifestyle (Our Test Kitchen)

6 servings Preparation 10 minutes Cooking 10 minutes Standing 3 hours 130 calories per serving 1/4 cup pearl tapioca (quick-cooking) 1 large egg 2 cups 2% milk 4 tbsp sugar 1/4 tsp salt 1/3 cup unsweetened coconut flakes (optional) Warm up the milk on the stove or in a microwave oven 1-2 minutes until lukewarm. Add the tapioca, salt and sugar to a saucepan.  Mix and add the warmed milk.  Cook over very low heat for 5 minutes with stirring. Separate the egg white from the yolk.  Put the white in a bowl and add the yolk to the saucepan.  Cook an additional 5 minutes over low heat, with stirring.  Remove the saucepan from the heat. Beat the egg white to form stiff peaks using an electric mixer, then fold them very gently into the tapioca mixture. Portion out the pudding into small serving bowls.  Sprinkle with coconut flakes.  Chill at least 3 hours before serving. From www.sos.cuisine.com

2 servings Preparation 10 minutes cooking 25 minutes 280 calories per serving 1/s onion, finely chopped 1 clove garlic, minced 1 tbsp canola oil 1/4 tsp salt 1/4 tsp cayenne pepper 260 g ground chicken or turkey ground pepper to taste 2 t bsp tomato paste 1/4 cup ketchup 1/2 tsp brown sugar 2 tbsp water 4 drops Tabasco sauce (optional) 2 hamburger buns Prepare the vegetables. Heat the oil in a pan over medium heat.  Add the onion then cook until it is translucent, about 3 minutes with occasional stirring, paying attention not to let it burn.  Add salt, then reduce the heat, cover and cook until the onion is soft, about 5 minutes.  Add the garlic and cayenne pepper then cook with stirring until fragrant, 1 minute. Add the chicken then cook, breaking up the meat with a wooden spoon, until it loses its pink colour, about 5 minutes.  It is important not to overcook the meat at this point, otherwise it will end up dry and crumbly. Season with ground peppe

   2 servings Marinade 12 hours Preparation 10 minutes Cooking 15 minutes Standing 5 minutes 240 calories per serving 200 g flank steak 1-1/2 tbsp olive oil 1/2 shallots, finely chopped 2 tsp herbes de Provence 3 tbsp red wine ground pepper to taste aluminum foil 1 tsp butter, unsalted salt to taste Using a knife, make cross-hatch incisions in the steak then place it into a dish.  Add the oil, shallot, herbs and half of the wine.  Season with pepper to taste.  Let stand in the refrigerator at least 12 hours (up to 24 hours). Preat the oven to 375F or an outdoor grill to medium. Take the steak out of the marinade.  Drain the steak and pat it dry.  Set the marinade aside.  Put the steak on the rack of a broiler pan, or put the steak on a grill rack. Cook in the middle of the oven or on a medium hot grill.  The exact cooking time depends on the steak's thickness and on how you prefer it cooked.  It is important not to overco