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Balsamic-Seasoned Steak

Balsamic-Seasoned Steak 4 servings Ingredients  1 beef top sirloin steak (3/4 inch thick and 1

4 servings

Ingredients

1 beef top sirloin steak (3/4 inch thick and 1 pound)

1/4 teaspoon coarsely ground pepper

2 tablespoons balsamic vinegar

2 teaspoons steak sauce

2 ounces sliced reduced-fat Swiss cheese, cut into thin strips

Directions

Preheat broiler. Place steak on a broiler pan; sprinkle with pepper. Broil 4 in. from heat 7

minutes. Meanwhile, mix vinegar and steak sauce. Turn steak; drizzle with 1 tablespoon vinegar mixture. Broil just until meat reaches desired

doneness (for medium-rare, a thermometer should read 135°; medium, 160°), 4-6 minutes. Remove steak to a cutting board; let stand 5 minutes. Cut steak into 1/4-in. slices; return to broiler pan, arranging slices close together. Drizzle slices with remaining vinegar mixture; top with cheese. Broil just until cheese is melted, 30-60 seconds.

Nutrition Facts

3 ounces cooked beef with 1/2 ounce cheese: 188 calories, 8g fat (3g saturated fat), 70mg cholesterol,

116mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.

Seared sirloin steak with Japanese dips

Seared sirloin steak with Japanese dips 2 serving Ingredients  400g whole piece of sirloin, trimmed

2 serving

Ingredients

400g whole piece of sirloin, trimmed of excess fat

1 tbsp sunflower oil

thumb-sized piece ginger, finely grated

¼ cucumber, peeled and cut into matchsticks

small handful mustard cress

2 tsp toasted sesame seeds

cooked sticky rice, to serve (optional)

For the ponzu dipping sauce

4 tbsp soy sauce

juice 1 lime

large pinch of chilli flakes

small pinch of white sugar

For the wasabi cream

1 tbsp wasabi

5 tbsp soured cream

Directions

  • 1. Rub the beef generously with oil and season well. Heat a heavy frying pan and sear the beef on all sides for about 8 mins in total for very rare, 10 mins for rare and 12 mins for medium-rare. Remove from the pan and set aside.

aside. For the wasabi cream, stir the ingredients together until completely mixed, then set aside.

  • 3. After the beef has rested for 10 mins, use your sharpest knife to carve it into thin slices. Fan the slices out on a serving platter, scatter with the cucumber, then the cress, followed by the sesame seeds. Bring to the table with the two sauces and the ginger in small serving dishes for dipping and spreading over the beef slices. Serve with chopsticks and sticky rice on the side, if you like.

Steak with pizzaiola sauce

Steak with pizzaiola sauce 2 serving Ingredients:  2 tbsp olive oil  300-350g/10oz-12oz beef steak

2 serving

Ingredients:

2 tbsp olive oil

300-350g/10oz-12oz beef steak , such as sirloin, rump or ribeye, about 2cm/¾in thick

For the sauce

250g vine-ripened tomato, or 400g can chopped tomatoes

2-3 fat garlic clove, chopped

2 tbsp extra-virgin olive oil

pinch dried oregano or marjoram

6 large basil leaves, roughly torn

Directions:

  • 1. Make the sauce. If using fresh tomatoes, roughly chop them. Place in a pan with the garlic, oil, oregano or marjoram and season to taste. Bring to the boil, then simmer for 10 mins, stirring once or twice. Take off the heat, stir in the basil, then set aside.

  • 2. When ready to serve, heat a heavy-based frying pan until you can feel a strong heat rising. Smear the oil on both sides of the steak and season each side. Slap the steak into the centre of the pan and adjust the heat to medium-high. Cook for 6 mins, turning halfway through this is for medium rare. For a medium steak, allow 7-8 mins in total, allow 8-10 mins for well done.

  • 3. Remove from the pan to a warm platter and leave to stand for 5 mins. Cut in two and serve drizzled with any juices and topped with the sauce.

Chipotle-Honey Grilled T-Bones

Chipotle-Honey Grilled T-Bones 4 servings Ingredients  1/2 cup minced fresh cilantro  1/2 cup lime

4 servings

Ingredients

1/2 cup minced fresh cilantro

1/2 cup lime juice

1/2 cup honey

2 tablespoons adobo sauce

1 tablespoon chopped chipotle pepper in adobo sauce

3 garlic cloves, minced

1 teaspoon salt

1 teaspoon ground cumin

1/2 teaspoon ground allspice

1/2 teaspoon pepper

1/4 teaspoon Dijon mustard

4 beef T-bone steaks (12 ounces each)

Directions

In a small bowl, combine the first 11 ingredients. Pour 1/2 cup marinade into a large resealable

plastic bag. Add the steaks; seal bag and turn to coat. Refrigerate for up to 1 hour. Cover and refrigerate remaining marinade. Drain and discard marinade. Grill steaks, covered, over medium heat or broil 4 in. from the heat for 5-6 minutes on each side or until meat reaches desired doneness (for medium-rare, a thermometer should read 145°; medium, 160°; well-done, 170&deg), basting occasionally with 1/2 cup reserved marinade. Serve with remaining marinade.

Nutrition Facts

1 steak with 1 tablespoon remaining marinade: 490 calories, 18g fat (6g saturated fat), 99mg cholesterol, 748mg sodium, 34g carbohydrate (29g sugars, 1g fiber), 48g protein.

Glazed Beef Tournedos

Nutrition Facts 1 steak with 1 tablespoon remaining marinade: 490 calories, 18g fat (6g saturated fat),

4 servings

Ingredients

3 tablespoons steak sauce

2 tablespoons ketchup

2 tablespoons orange marmalade

1 tablespoon lemon juice

1 tablespoon finely chopped onion

1 garlic clove, minced

4 beef tenderloin steaks (6 ounces each)

Directions

In a small bowl, combine the steak sauce, ketchup, marmalade, lemon juice, onion and garlic.

Set aside 1/4 cup for serving. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill

steaks, uncovered, over medium heat or broil 4 in. from the heat for 5-7 minutes on each side or until meat reaches desired doneness (for medium-rare, a thermometer should read 145°; medium, 160°; well-done, 170°), basting frequently with remaining sauce. Just before serving, brush steaks with reserved sauce.

Nutrition Facts 1 each: 308 calories, 12g fat (5g saturated fat), 106mg cholesterol, 385mg sodium, 12g carbohydrate (9g sugars, 0 fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 1 starch.

Bacon-Wrapped Filets with Scotched Mushrooms

Nutrition Facts 1 each: 308 calories, 12g fat (5g saturated fat), 106mg cholesterol, 385mg sodium, 12g

2 servings

Ingredients

2 bacon strips

2 beef tenderloin steaks (5 ounces each)

1/4 teaspoon salt

1/4 teaspoon coarsely ground pepper

3 teaspoons olive oil, divided

2 cups sliced baby portobello mushrooms

1/4 teaspoon dried thyme

2 tablespoons butter, divided

1/4 cup Scotch whiskey

1/2 cup diet ginger ale

1 tablespoon brown sugar

1-1/2 teaspoons reduced-sodium soy sauce

1/4 teaspoon rubbed sage

Directions

In a small skillet, cook bacon over medium heat until partially cooked but not crisp. Remove to

paper towels to drain. Preheat oven to 375°. Sprinkle steaks with salt and pepper; wrap a strip of bacon around the

sides of each steak and secure with toothpicks. In a small ovenproof skillet coated with cooking spray, cook steaks in 1-1/2 teaspoons oil over

medium-high heat 2 minutes on each side. Bake, uncovered, 8-12 minutes or until meat reaches desired doneness (for medium-rare, a

thermometer should read 145°; medium, 160°; well-done, 170°). Meanwhile, in a large skillet, saute mushrooms and thyme in 1 tablespoon butter and remaining

oil until tender; remove from heat. Add whiskey, stirring to loosen browned bits from pan. Stir in ginger ale, brown sugar, soy sauce and sage. Bring to a boil. Reduce heat; simmer, uncovered, 3-5 minutes or until reduced by half. Stir in remaining butter. Serve with steaks.

Nutrition Facts

1 filet with 1/3 cup mushroom mixture: 581 calories, 37g fat (15g saturated fat), 108mg cholesterol,

729mg sodium, 10g carbohydrate (8g sugars, 1g fiber), 35g protein.

Grilled Steaks with Greek Relish

Grilled Steaks with Greek Relish 2 servings Ingredients  2 plum tomatoes, seeded and chopped 

2 servings

Ingredients

2 plum tomatoes, seeded and chopped

1/2 cup chopped red onion

1/3 cup pitted Greek olives

2 tablespoons minced fresh cilantro

2 tablespoons lemon juice, divided

1 tablespoon olive oil

1 garlic clove, minced

1 beef ribeye steak (3/4 pound)

1/2 cup crumbled feta cheese

Directions

For relish, in a small bowl, combine tomatoes, onion, olives, cilantro, 1 tablespoon lemon juice, oil and garlic.

Drizzle remaining lemon juice over steak. Grill steak, covered, over medium heat or broil 4 in. from heat 5-7 minutes on each side or until meat reaches desired doneness (for medium-rare, a thermometer should read 145°; medium, 160°; well-done, 170°). Let stand 5 minutes before cutting in half. Serve with relish and cheese.

Nutrition Facts

4 ounces cooked steak with 2/3 cup relish and 2 tablespoons cheese: 562 calories, 42g fat (14g saturated

fat), 108mg cholesterol, 587mg sodium, 10g carbohydrate (4g sugars, 2g fiber), 34g protein.

Merlot Filet Mignon

 Drizzle remaining lemon juice over steak. Grill steak, covered, over medium heat or broil 4

2 servings

Ingredients

2 beef tenderloin steaks (8 ounces each)

3 tablespoons butter, divided

1 tablespoon olive oil

1 cup merlot

2 tablespoons heavy whipping cream

1/8 teaspoon salt

Directions

In a small skillet, cook steaks in 1 tablespoon butter and oil over medium heat for 4-6 minutes on each side or until meat reaches desired doneness (for medium-rare, a thermometer should read 145°; medium, 160°; well-done, 170°). Remove and keep warm.

In the same skillet, add wine, stirring to loosen browned bits from pan. Bring to a boil; cook until liquid is reduced to 1/4 cup. Add the cream, salt and remaining butter; bring to a boil. Cook and stir for 1-2 minutes or until slightly thickened and butter is melted. Serve with steaks.

Nutrition Facts

1 steak with 2 tablespoons sauce: 690 calories, 43g fat (20g saturated fat), 165mg cholesterol, 279mg

sodium, 4g carbohydrate (1g sugars, 0 fiber), 49g protein.

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