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Related recipes: Beans and Grains, Beef, Fit and Fast Meals, High Fiber, Low-Sugar, Main Dishes, Nuts and Seeds, Salads, Sirloin Steak, Soups/Salads, Vegetables
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A juicy steak with a walnut topping and served with Fennel Bean Salad can be a weeknight meal or a special weekend dinner with friends. The nut coating provides a crunchy texture that contrasts with the tender meat. This contrast is echoed by the crunchy fennel and tender bean salad. Aromatic fennel is a great vegetable to use either cooked or raw.
Yield: 3 servings
Walnut-Crusted Steak
olive oil spray
3/4 lb sirloin steak, fat removed (about 3/4 inches thick)
2 Tbs hot pepper jam or jelly
2 Tbs finely chopped walnuts
salt and freshly ground black pepper
Fennel Bean Salad
1 large fennel bulb, thinly sliced (about 3 cups)
1 1/2 cups red kidney beans, drained and rinsed
2 Tbs reduced fat Italian salad dressing
salt and freshly ground black pepper
Walnut-Crusted Steak
Heat a nonstick skillet over medium-high heat and coat with olive oil spray. Add steak and cook 5 minutes. Turn and spread the jam over the cooked side. Press the walnuts into the steak. Continue to cook the steak for 5 minutes, for rare. A meat thermometer inserted in the thickest portion should read 145 degrees. Cook 2 minutes longer for medium rare (160 degrees). Sprinkle with salt and pepper to taste.
Fennel Bean Salad
Cut the top stem and feathery leaves off the fennel. Reserve the fennel leaves. Wash and slice the fennel bulb. Place sliced fennel and beans in a bowl and add dressing and salt and pepper to taste. Toss well. Snip about 1 tablespoon of the feathery leaves and sprinkle over salad.
Variation: Strip, tenderloin, flank, or skirt steak can be used instead of sirloin.
Cooking Tip: Thinly slice the fennel with a mandolin or food processor fitted with a slicing blade.
Copyright © 2005 by Linda Gassenheimer
Copyright © 2007 Healthnotes, Inc. All rights reserved. www.healthnotes.com
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.
