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Preparation and cooking time: 30 minutes
You Will Need
1 pound small new potatoes, scrubbed and any larger ones halved
1 teaspoon olive oil
1 cup large mushrooms, quartered
1 cup sugar snap peas
1 large red bell pepper, seeded and cut into thin strips
2/3 cup low-fat, reduced-sodium beef or vegetable stock, divided
1 tablespoon Worcestershire sauce
1 teaspoon Dijon mustard
1 teaspoon dark brown sugar
4 (5 ounce) thin sirloin steaks, trimmed of fat
1 teaspoon butter
1 shallot, finely chopped
2 garlic cloves, crushed
4 tablespoons port
Salt and pepper
What to Do
1. Place the potatoes in a saucepan and cover with water. Bring to a boil, then reduce the heat, and simmer for 10 to 12 minutes.
2. Meanwhile, heat the oil in a nonstick wok or large skillet over medium-high heat. Add the mushrooms, peas, and pepper strips, and stir-fry for 1 minute. Mix 1/2 of the broth with the Worcestershire sauce, mustard, and sugar, and stir into the vegetables. Reduce the heat and simmer gently for 3 minutes or until the vegetables are just tender, stirring frequently.
3. Season the steaks on both sides with coarsely ground black pepper and set aside. Heat a ridged cast-iron grill pan. Meanwhile, drain the cooked potatoes and add to the vegetables. Stir gently, then cover, and leave over a very low heat until ready to serve.
4. Add the butter to the hot grill pan and turn up the heat to high. As soon as the butter sizzles and starts to foam, add the steaks. The cooking time depends on the thickness of the meat and whether you like your steaks rare, medium, or well done. Remove the steaks onto warmed dinner plates. Keep warm while making the sauce.
5. Add the shallot and garlic to the cooking juices in the pan and cook, stirring, over low heat for 1 minute. Pour in the port and increase the heat so the sauce is bubbling. Cook for about 1 minute, stirring. Pour in the remaining broth and boil 1 minute. Correct the seasoning. Spoon the sauce over the steaks and serve immediately with the vegetables.
Some More Ideas
You can substitute a full-bodied red wine for the port. For a quick and fresh vegetable stir-fry, omit the Worcestershire sauce, mustard, and sugar, and just toss the vegetables with 2 tablespoons chopped fresh chives just before serving.
Plus Points
Serves 4
Exchanges: starch 1 ½, vegetable 2, meat (lean) 3 Nutrition Information
Each serving provides calories 343, calories from fat 77, fat 9g, saturated fat 3g, cholesterol 83mg, sodium 235mg, carbohydrate 32g, fiber 4g, sugars 7g, protein 32g. Excellent source of iron, niacin, phosphorus, potassium, riboflavin, thiamine, vitamin A, vitamin B6, vitamin B12, vitamin C. Good source of copper, folate, magnesium.
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