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Steak

Key West Flank Steak

Ingredients

  • 1 large red onion, sliced
  • 1 cup minced fresh cilantro
  • 1/4 cup white wine vinegar
  • 1/4 cup Key lime juice
  • 3 tablespoons extra virgin olive oil, divided
  • 6 Key limes, halved
  • 1 beef flank steak (1 pound)
  • 1 teaspoon kosher salt
  • 1/8 teaspoon pepper
 
Directions
  • In a small bowl, combine onion, cilantro, vinegar, lime juice and 2 tablespoons oil until blended. Pour 1 cup marinade into a large bowl or shallow dish. Add lime halves. Rub steak with remaining oil; sprinkle with salt and pepper. Add to bowl; turn to coat. Refrigerate 8 hours or overnight. Cover and refrigerate remaining marinade.
  • Drain steak, discarding marinade and limes in bowl. Place reserved marinade in a food processor; process until chopped.
  • Grill steak, covered, over medium heat or broil 4 in. from heat until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°), 6-8 minutes per side. Baste occasionally with reserved marinade. Let stand 10 minutes before thinly slicing steak across the grain.
 
Nutrition Facts
3 ounces cooked steak: 271 calories, 16g fat (5g saturated fat), 54mg cholesterol, 431mg sodium, 12g carbohydrate (3g sugars, 3g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.

Beef Filets with Portobello Sauce


 

Ingredients

  • 2 beef tenderloin steaks (4 ounces each)
  • 1-3/4 cups sliced baby portobello mushrooms (about 4 ounces)
  • 1/2 cup dry red wine or reduced-sodium beef broth
  • 1 teaspoon all-purpose flour
  • 1/2 cup reduced-sodium beef broth
  • 1 teaspoon ketchup
  • 1 teaspoon steak sauce
  • 1 teaspoon Worcestershire sauce
  • 1/2 teaspoon ground mustard
  • 1/4 teaspoon pepper
  • 1/8 teaspoon salt
  • 1 tablespoon minced fresh chives, optional

Directions

  1. Place a large skillet coated with cooking spray over medium-high heat; brown steaks on both sides. Remove from pan.
  2. Add mushrooms and wine to pan; bring to a boil over medium heat, stirring to loosen browned bits from pan. Cook until liquid is reduced by half, 2-3 minutes. Mix flour and broth until smooth; stir into pan. Stir in all remaining ingredients except chives; bring to a boil.
  3. Return steaks to pan; cook, uncovered, until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°), 1-2 minutes per side. If desired, sprinkle with chives.
Nutrition Facts

1 steak with 1/3 cup sauce: 247 calories, 7g fat (3g saturated fat), 51mg cholesterol, 369mg sodium, 7g carbohydrate (3g sugars, 1g fiber), 27g protein. Diabetic exchanges: 3 lean meat, 1 vegetable.

Flank Steak with Cilantro & Blue Cheese Butter


 

 

Ingredients

  • 1/2 cup canola oil
  • 1/4 cup cider vinegar
  • 1/4 cup honey
  • 1 tablespoon reduced-sodium soy sauce
  • 1/2 teaspoon paprika
  • 1 beef flank steak (2 pounds)
BLUE CHEESE BUTTER:
  • 3/4 cup crumbled blue cheese
  • 3 tablespoons butter, softened
  • 1 green onion, finely chopped
  • 1 tablespoon minced fresh cilantro
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper

 

Directions

  • In a shallow dish, combine the first five ingredients. Add steak; turn to coat. Cover and refrigerate 2-4 hours.
  • Drain beef, discarding marinade. Grill steak, covered, over medium heat or broil 4 in. from heat 6-8 minutes on each side or until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°; medium-well, 145°). Let steak stand 5 minutes before thinly slicing across the grain.
  • In a small bowl, beat blue cheese butter ingredients until blended. Serve steak with butter.
Nutrition Facts
3 ounces cooked beef with 1 tablespoon blue cheese butter: 283 calories, 19g fat (8g saturated fat), 74mg cholesterol, 302mg sodium, 3g carbohydrate (2g sugars, 0 fiber), 24g protein. 

Grilled Ribeye with Garlic Blue Cheese Mustard Sauce

 

Ingredients

  • 1 cup half-and-half cream
  • 1/2 cup Dijon mustard
  • 1/4 cup plus 2 teaspoons crumbled blue cheese, divided
  • 1 garlic clove, minced
  • 2 beef ribeye steaks (1-1/2 inches thick and 12 ounces each)
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Directions

  • In a small saucepan over medium heat, whisk together cream, mustard, 1/4 cup blue cheese and garlic. Bring to a simmer. Reduce heat to low; whisk occasionally.
  • Meanwhile, rub meat with olive oil; sprinkle with salt and pepper. Grill steaks, covered, on a greased rack over high direct heat 4-6 minutes on each side until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°; medium-well, 145°). Remove from grill; let stand 10 minutes while sauce finishes cooking. When sauce is reduced by half, pour over steaks; top with remaining blue cheese.
Nutrition Facts
1/2 steak with 3 tablespoons sauce: 547 calories, 39g fat (17g saturated fat), 138mg cholesterol, 1088mg sodium, 3g carbohydrate (2g sugars, 0 fiber), 34g protein.

Filet Mignon with Red Wine Sauce

 

 

Ingredients
  • 1 medium onion, thinly sliced
  • 3 tablespoons butter, divided
  • 2 garlic cloves, minced
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon dried oregano
  • 2 tablespoons tomato paste
  • 1-1/4 cups dry red wine or beef broth
  • 1/2 teaspoon pepper, divided
  • 6 beef tenderloin steaks (4 to 6 ounces each)
  • 3 tablespoons olive oil
 

Directions

  • In a large saucepan, saute onion in 1 tablespoon butter until tender. Add garlic, 1/4 teaspoon salt and oregano; cook and stir 1 minute. Add tomato paste; cook and stir 2 minutes longer.
  • Gradually whisk in wine. Bring to a boil. Reduce heat; simmer until reduced by half. Strain sauce and return to pan. Gradually stir in remaining butter until melted. Add 1/4 teaspoon pepper. Remove from the heat; keep warm.
  • Sprinkle steaks with remaining salt and pepper. Drizzle with oil. Grill, covered, over medium heat or broil 4 in. from the heat for 6-8 minutes on each side or until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°; medium-well, 145°). Cover and let stand for 3-5 minutes. Serve with wine sauce.

 

Nutrition Facts
1 steak with 2 tablespoons sauce: 296 calories, 18 g fat (6 g saturated fat), 62 mg cholesterol, 331 mg sodium, 4 g carbohydrate (2 g sugars, 1 g fiber), 25 g protein.
 
 

Round Steak Stroganoff

 

Ingredients

  • 1/2 cup all-purpose flour
  • 1 teaspoon salt
  • 1 teaspoon paprika
  • 1/2 teaspoon pepper
  • 1-1/2 to 2 pounds boneless beef top round steak, trimmed and cut into thin strips
  • 3 tablespoons butter
  • 1 cup chopped onion
  • 1 garlic clove, minced
  • 1 can (10-1/2 ounces) condensed beef broth, undiluted
  • 1/2 teaspoon ground mustard
  • 3 tablespoons chili sauce
  • 1 pound sliced fresh mushrooms
  • 2 cups sour cream
  • Hot cooked noodles
  • Minced fresh parsley
 

Directions

  • In a large resealable plastic bag, combine the flour, salt, paprika and pepper. Add beef; shake until well coated.
  • In a large skillet, melt butter. Brown beef in batches. Remove and keep warm. Add onion and garlic to the pan; cook until tender. Add the broth, mustard, chili sauce and mushrooms; return beef to the skillet. Cover and cook until the meat is tender, about 1 hour.
  • Just before serving, stir in sour cream. Heat through, but do not boil. Serve over noodles. Garnish with parsley.