Honey mustard and cumin create a tangy topping for grass-fed strip steak. Garlic and rosemary flavored cannellini beans complete this dinner that is quick enough for a midweek dinner and special enough to serve for the holiday season.
Helpful hints:
- If grass-fed strip steak is not available, use 1/2-pound beef tenderloin.
- Honey mustard can be found with the other mustards in the condiment aisle.
- Any type of beans such as red kidney beans can be used instead of cannellini beans.
Countdown:
- Preheat broiler.
- Prepare ingredients.
- Start steak.
- Make beans.
- Finish steak.
Shopping list:
To buy: 3/4-pound grass-fed strip steak, 1 jar honey mustard*, 1 bottle ground cumin, 1 can cannellini beans (or navy beans), 1 bottle dried rosemary
Staples: olive oil spray, fat-free, low-sodium chicken broth, minced garlic, salt, black peppercorns.
Honey Mustard Crusted Steak
Recipe by Linda Gassenheimer
Olive oil spray
2 tablespoons honey mustard*
1 teaspoon ground cumin
3/4 pound grass-fed strip steak, visible fat removed
Salt and freshly ground black pepper
Preheat broiler, line a baking tray with foil and spray with vegetable oil spray. Mix honey mustard and cumin together in a bowl. Place steak on foil and broil 5 inches from heat for 3 minutes. Turn and spread mustard mixture over steak. Broil 4 minutes. A meat thermometer should read 145 degrees for medium rare. Remove to two dinner plates and sprinkle with salt and pepper to taste.
Yield 2 servings
Per serving: 246 calories, 56 calories from fat, 6.2 g total fat, 2 g saturated fat, 2.8 g monounsaturated fat, 96 mg cholesterol, 115 mg sodium, 3.9 g carbohydrate, 0.1 g dietary fiber, 3 g sugars, 39.5 g protein
Exchange: 5 lean meat
Garlic Rosemary Beans
Recipe by Linda Gassenheimer
1 1/2 cups rinsed and drained cannellini beans (or navy beans)
1/4 cup nonfat, low-sodium chicken broth
1 teaspoon minced garlic
1 teaspoon dried rosemary
Salt and freshly ground black pepper to taste
Place beans in a saucepan and heat over medium heat. Add chicken broth, garlic and rosemary. Simmer 3 minutes. Add salt and pepper to taste and serve.
Yield 2 servings
Per serving: 236 calories, 9.4 calories from fat, 1.1 g total fat, 0.4 g saturated fat, 0.1 g monounsaturated fat, 0 mg cholesterol, 78 mg sodium, 43.5 g carbohydrate, 10.4 g dietary fiber, 0.6 g sugars, 15.1 g protein
Exchanges: 2 1/2 starch, 1 lean meat
*Look for honey mustard containing per tablespoon: 30 calories, 0 fat,15 mg sodium such as Grey Poupon.
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