Read an Excerpt
Pan-Seared Steak Tips with Mushroom Gravy
JOE’S TIP: Try serving this delicious dish with rice or pasta and a side of sauteed vegetables.
—1 pound (455 g) sirloin steak, cut into 1/2-inch (1.25-cm) pieces
—1 tablespoon (15 ml) extra-virgin olive oil
—2 tablespoons (20 g) finely minced shallots
—1 package (8 ounces, or 227 g) baby portabella mushrooms, sliced
—1 teaspoon garlic, minced
—1 tablespoon (15 ml) low-sodium soy sauce
—3 tablespoons (23 g) whole-wheat flour
—1 1/2 cups (355 ml) low-fat, low-sodium beef broth
—1/2 teaspoon black pepper
—1/4 teaspoon kosher salt
—1/4 teaspoon dried thyme
Heat a large skillet over medium-high heat. Coat the skillet with the cooking spray and brown the steak on all sides. Remove from the pan, and cover.
Heat the olive oil in the pan and then add the shallots and mushrooms; sauté for approximately 4 minutes, or until the mushrooms and shallots are cooked through. Next, add the garlic and sauté for another 30 seconds. Stir in the soy sauce. Sprinkle the flour over the mushroom mixture, and cook for approximately 1 minute, stirring constantly. Gradually stir in the beef broth. Add the pepper, salt, and thyme, and bring to a simmer. Cook for approximately 4 to 5 minutes, or until the mixture is thickened. Add the beef back to the pan and cook for another minute.
YIELD: Makes 6 (about 3⁄4-cup) servings.
Each with: Calories: 213.38 Protein: 24.31 g Carbs: 5.52 g Total Fat: 9.94 g Sat Fat: 3.20 g Cholesterol: 46.44 mg Sodium: 324.34 mg Sugars: 1.67 g Fiber: 0.95 g