This dish is a feel-good meal with loads of protein, and is a quick and easy recipe that is sure to satisfy your family.
Think Healthy – Think Beef
Feel good about loving beef because the protein in beef is a powerful nutrient that strengthens and sustains bodies. A substantial body of evidence shows protein can help in maintaining a healthy weight, building muscle and fueling physical activity – all of which play an important role in a healthful lifestyle and disease prevention. There are 29 cuts of beef that meet government guidelines for lean, with less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per serving and per 100 grams. It’s easy for people to “go lean with protein” and follow the U.S. Dietary Guidelines.
For additional information on beef or additional healthy recipes, visit mobeef.org.
Makes 4 servings, 1 1/2 cups each
ACTIVE TIME: 40 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
2 teaspoons plus 1 tablespoon canola oil, divided
1 pound flank steak, trimmed
4 large portobello mushrooms, stemmed, halved and thinly sliced
1 large onion, sliced
3/4 teaspoon dried thyme leaves
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
3 tablespoons all-purpose flour
1 14-ounce can reduced-sodium beef broth
2 tablespoons cognac or brandy
1 tablespoon red-wine vinegar
1/2 cup reduced-fat sour cream
4 tablespoons chopped fresh chives or parsley
1. Heat 2 teaspoons oil in a large skillet over high heat until shimmering but not smoking. Add steak and cook until browned on both sides, 3 to 4 minutes per side. (The meat will be rare, but will continue to cook as it rests.) Transfer to a cutting board and let rest for 5 minutes. Cut lengthwise into 2 long pieces then crosswise, across the grain, into 1/4-inch-thick slices.
2. Heat the remaining 1 tablespoon oil in the skillet over medium heat. Add mushrooms, onion, thyme, salt and pepper and cook, stirring often, until the vegetables are very tender and lightly browned, 8 to 12 minutes. Sprinkle flour over the vegetables; stir to coat. Stir in broth, cognac (or brandy) and vinegar and bring to a boil, stirring often. Reduce heat to a simmer, and continue cooking, stirring often, until the mixture is thickened, about 3 minutes. Stir in sour cream, chives (or parsley), the sliced steak and any accumulated juices. Bring to a simmer and cook, stirring, until heated through, 1 to 2 minutes more.
NUTRITION INFORMATION: Per serving: 329 calories; 16 g fat (5 g sat, 7 g mono); 56 mg cholesterol; 14 g carbohydrate; 26 g protein; 2 g fiber; 383 mg sodium; 638 mg potassium.
Nutrition bonus: Selenium (42% daily value), Zinc (31% dv), Potassium (18% dv), Iron (15% dv).
This dish is a feel-good meal with loads of protein, and is a quick and easy recipe that is sure to satisfy your family.
