Cook Smart Strategy 7: Double UP


Whenever you’re chopping or cooking, chop or cook more than you need and stash the extra’s in the fridge so you have a start on your next meal. For example, if you are chopping a green onion, chop the whole bunch instead of just one. Or if you’re cooking a steak, cook up two so that one can be used to top a salad the next day. Always cook up extra rice, pasta or bulgur – it’s not extra work and will save you lots of time in the end.

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Cajun-spiced Beef Steak with Harvest Sauté


  • 1 tsp EACH Cajun Spice* and ground cumin
  • 1/4 tsp EACH salt and hot pepper flakes
  • 1 lb (500 g) Beef Grilling Steak (e.g. Top Sirloin,
  • Strip Loin, Tenderloin) 3/4 to 1-inch
  • thick
  • Harvest Sauté (recipe follows)


  1. Combine Cajun spice, cumin, salt and pepper flakes in small bowl. Set aside half of mixture. Sprinkle both sides of steak with remaining mixture.
  2. Grill steak over medium-high heat until medium, about 10 minutes, turning twice or more for medium-rare doneness (145°F/63°C). Remove to plate; cover loosely with foil.
  3. Let steak stand for 5 minutes before slicing thinly across the grain. Serve with Harvest Sauté.
  4. *Cajun Spice: buy ready-made or make by combining 1/4 tsp (1 mL) EACH paprika, dried oregano, garlic powder and dried thyme.


Harvest Sauté: In large skillet, melt 2 tbsp butter over medium-high heat. Add 2 cloves garlic, minced, 1 cob corn (kernels removed from cob), 2 small zucchini sliced, 1 small sweet red pepper, diced and ⅓ cup shelled cooked edamame (optional) and reserved half Cajun spice mix. Cook, stirring occasionally until just tender, about 8 minutes. Add ¼ cup minced fresh parsley or chives. Makes 4 cups.

Cook Smart Tip: When using the oven for roasting, add a heat of garlic wrapped in foil to make roasted garlic or add some potatoes or sweet potatoes for baking.

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