Tuesday, March 24, 2009
Beef: It's What's For Dinner Part 2
The second recipe in my Beef Week set is something I really love; Steak Diane. Using a smaller, leaner cut and adding more veggies to the plate is the perfect way to keep this meal healthy without losing any flavor. The sauce was perfect and although I wasn't able to find the medallions called for, the still lean sirloin steak worked very well here. The steak was fork-tender and the seasonings right on. Yes, the kids all loved it and several of their growing tummies needed refills.
A note on steak doneness; when I was in culinary school we were taught to check for doneness in several ways. The most common is to use a thermometer to make sure the internal temperature of the meat is correct before serving. We also learned how to check by 'feel'. Although I still do it this way, I recommend using a thermometer for safety reasons. The way that meat looks inside is not always an indicator of proper doneness; a piece of beef can look 'done' and still be under temp and, likewise, a pink piece of beef may be at the proper temperature for service. Don't let color or feel fool you - go with the thermometer check. Please check www.beefitswhatsfordinner.com for more information on cooking with beef.
Remember to keep checking back for a chance to win a copy of The Healthy Beef Cookbook and a $100 gift card!
Easy Steak Diane
Total recipe time: 40 minutes
Makes 4 servings
1. 1 pound beef shoulder petite tender medallions, cut 3/4 inch thick
2. 2 to 3 teaspoons lemon pepper
3. 2 teaspoons olive oil
4. Chopped fresh parsley
5. 1 tablespoon olive oil
6. 8 ounces mushrooms
7. 2 tablespoons finely chopped shallots or onion
8. 2 tablespoons brandy
9. 1/2 cup whipping cream
10. 2 teaspoons Worcestershire sauce
1. Heat 1 tablespoon oil in large nonstick skillet over medium heat until hot. Add mushrooms and shallots; cook and stir 3 minutes or until tender. Remove from skillet; set aside. Wipe skillet out with paper towels.
2. Press lemon pepper evenly onto beef medallions. Heat 1 teaspoon oil in same skillet over medium heat until hot. Place 1/2 of beef in skillet; cook about 5 to 7 minutes for medium rare to medium doneness, turning occasionally. Remove; keep warm. Repeat with remaining 1 teaspoon oil and beef.
3. Add brandy to skillet; cook and stir over medium heat until browned bits attached to skillet are dissolved. Stir in cream and Worcestershire sauce. Add mushroom mixture; cook and stir until sauce is slightly thickened. Add beef; stir to coat with sauce. Sprinkle with parsley, as desired.
Nutritional Information Per Serving
Nutrition information per serving: 465 calories; 56 g protein; 5 g carbohydrate; 23 g fat; 230 mg sodium; 151 mg cholesterol; 12.5 mg niacin; 0.9 mg vitamin B6; 3.8 mcg vitamin B12; 5.6 mg iron; 10.4 mg zinc.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron and zinc.
Note: Beef Shoulder Tender Medallions are cut from the Beef Shoulder Tender Petite Roast, a small separate muscle that rests on top of the shoulder near the top blade. The shoulder tender is separated by following the natural seam. It is then cut crosswise into 3/4-inch thick medallions.