3 Simple steak dinners

A T-bone steak marinated in garlic, Dijon, balsamic

A T-bone steak marinated in garlic, Dijon, balsamic and oregano cooks quickly in a cast iron skillet or grill pan. (January 2013) (Credit: Marge Perry)

Red-meat lovers can satisfy their cravings with these three easy meals, ready in 30 minutes or less.

TIP Flank steak may be substituted for the T-bone in the first recipe, and T-bone for the flank steak in the last recipe.

MARINATED T-BONE STEAKS

2 tablespoons balsamic vinegar

2 cloves garlic, minced

1 teaspoon Dijon mustard

1 tablespoon olive oil

1/2 teaspoon dried oregano

2 (1-pound) T-bone steaks, each about 1/2 inch thick

1/2 teaspoon salt

1/4 teaspoon black pepper

1. Combine balsamic, garlic, Dijon, olive oil and oregano in baking dish large enough to hold steaks in a single layer.

2. Add steaks and turn them once to coat in marinade. Allow to stand at room temperature 15 minutes. Remove from marinade, and season with salt and pepper.

3. Heat a cast-iron skillet or grill pan over medium high. When pan is hot, add the steaks and cook 3 to 4 minutes on each side, or to desired degree of doneness.

4. Slice both the tenderloin and strip sides and serve some of each to every diner. Makes 4 servings.

Nutritional analysis for each serving 243 calories, 27 g protein, 1 g carbohydrate, 14g fat, 4 g saturated fat, 377 mg sodium

 

SPICY BEEF WITH PEPPER AND ONIONS

1 pound top round, cut into 1/4-inch strips

3 tablespoons low-sodium soy sauce, divided

2 tablespoons cornstarch, divided

3/4 cup low-sodium chicken broth

1/3 cup hoisin sauce

1 teaspoon brown sugar

1 teaspoon chili-garlic sauce (or to taste)

1 tablespoon canola oil

1 cup thinly sliced onion

1 red pepper, thinly sliced

1 green pepper, thinly sliced

1 tablespoon finely minced ginger

1. Combine beef with 2 tablespoons of soy sauce and 1 tablespoon cornstarch.

2. In separate bowl, stir together the remaining 1 tablespoon soy sauce, 1 tablespoon cornstarch, chicken broth, hoisin, sugar and chili sauce.

3. Heat oil in a large, nonstick skillet over medium high. Add the beef and cook, stirring, until it just loses its pink color, about 2 minutes. Transfer to a bowl.

4. Add onions, peppers and ginger to skillet and cook, stirring often, until onions begin to turn translucent, about 4 minutes. Stir broth mixture and add it to skillet; bring to a boil and stir in the beef. Cook 1 minute, or until the sauce is thickened and glossy. Makes 4 servings.

Nutritional analysis for each serving 324 calories, 29 g protein, 26 g carbohydrates, 3 g fiber, 12 g fat, 3 g saturated fat, 760 mg sodium

 

CHIPOTLE FLANK STEAK

1 tablespoon olive oil

1/2 cup finely chopped onion

3/4 cup beer

1 teaspoon Worcestershire sauce

1/3 cup ketchup

1 tablespoon cider vinegar

1 teaspoon brown sugar

1 tablespoon (or to taste) minced canned chipotle in adobo

1 (1-pound) flank steak

1/2 teaspoon salt

1. Preheat broiler. Coat a broiler pan with cooking spray.

2. Heat oil in small saucepan over medium high. Add onions and cook, stirring occasionally, 1 minute. Add beer and Worcestershire sauce and bring to boil. Continue cooking until mixture is reduced to 1/3 cup, 6 to 7 minutes. Add ketchup, vinegar, sugar and chipotle, and reduce heat to medium low. Simmer, stirring occasionally, until the sauce thickens, about 3 minutes.

3. Meanwhile, sprinkle salt on meat and broil flank steak -- 4 inches from the heat -- for 6 minutes on each side for medium-rare. Let stand 5 minutes before slicing thinly across the grain. Serve the sauce with the sliced steak. Makes 4 servings.

Nutritional analysis for each serving 263 calories, 28 g protein, 5 g carbohydrates, 13 g fat, 4 g saturated fat, 414 mg sodium