Marge Perry Newsday columnist Marge Perry

Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition.

FILET MIGNON WITH MUSHROOM-MADEIRA SAUCE

2 tablespoons olive oil, divided

1 shallot, finely minced

½ red pepper, finely chopped

10 ounces mushrooms, trimmed and sliced

¼ cup Madeira wine

½ teaspoon Worcestershire sauce

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4 (6-ounce) filet mignon steaks, about 1 inch thick

½ teaspoon salt

¼ teaspoon black pepper

2 tablespoons chopped parsley

1. Heat 1 tablespoon of the oil in a large nonstick pan over medium high. Add the shallot and cook, stirring, 1 minute. Stir in the red pepper and mushrooms and cook until the mushrooms are browned, about 6 minutes. Add the Madeira and Worcestershire and cook, stirring, until the liquid is nearly gone, about 2 minutes. Transfer to a bowl.

2. Season the steak with salt and pepper and heat the remaining 1 tablespoon of oil in the skillet over medium high. Add the meat to the pan and cook until well-browned on the underside, about 4 minutes; turn and cook to desired degree of doneness, about another 4 minutes for medium-rare. Transfer to plates.

3. Add the sauce back into the pan for 30 seconds to reheat; spoon it over the steaks, sprinkle with parsley and serve immediately. Makes 4 servings.

Nutritional analysis for each serving: 286 calories, 29 g protein, 7 g carbohydrates, 1 g fiber, 14 g far, 4 g saturated fat, 359 mg sodium

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ROSEMARY BALSAMIC SKIRT STEAK

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1¼ pounds skirt steak, cut in four portions

1 tablespoon fresh rosemary, finely chopped

½ teaspoon salt

¼ teaspoon black pepper

1 tablespoon olive oil

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½ cup balsamic vinegar

1. Season the steak with the rosemary, salt and pepper; press the seasoning lightly into the meat.

2. Heat the oil in a large nonstick skillet over high heat; add the steak and cook about 3 minutes per side for medium-rare. Transfer to a cutting board and cover loosely with foil.

3. Lower the heat to medium and add the vinegar to the hot skillet, taking care to pour away from you (it may sizzle and splatter). Increase the heat and bring the vinegar to a boil; continue boiling, stirring once or twice, until it becomes thick enough to coat the spoon, about 5 to 6 minutes. Remove from heat.

4. Cut the steaks across in thin strips; fan the strips on a plate or platter and drizzle with the balsamic syrup. Makes 4 servings.

Nutritional analysis for each serving: 322 calories, 31 g protein, 8 g carbohydrates, 0 fiber, 19 g fat, 6 g saturated fat, 358 mg sodium

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FLANK STEAK WITH PARSLEY-MUSTARD SAUCE

1¼ pounds flank steak

½ teaspoon salt

¼ teaspoon black pepper

1 teaspoon olive oil

1 clove garlic, minced

2 tablespoons low-sodium soy sauce

1 teaspoon Dijon mustard

½ teaspoon brown sugar

2 tablespoons butter

¼ cup parsley, chopped

1. Season the steak with the salt and pepper. Coat a broiler pan with cooking spray. Cook the steak under the broiler for 5-6 minutes per side for medium-rare. Transfer to a cutting board and cover loosely with foil.

2. Meanwhile, heat the oil in a medium saucepan over medium high. Add the garlic and cook 15 seconds; add the soy sauce, mustard and sugar and cook, stirring until the mixture thickens, about 1 minute. Remove from the heat and swirl in the butter; when melted, stir in the parsley.

3. Cut the steak diagonally across into thin slices; top with the sauce. Makes 4 servings.

Nutritional analysis for each serving: 270 calories, 29 g protein, 3 g carbohydrates, 0 g fiber, 15 g fat, 7 g saturated fat, 575 mg sodium