A flavour­ful steak for your Valen­tine

The Hamilton Spectator - - FOOD - LINDA GASSENHEIMER

Try this pan-roasted steak with mush­room pesto sauce for a Valen­tine’s Day meal at home or for any time. It won’t break your calo­rie bank.

Thick-sliced por­to­bello mush­rooms make the base for this sauce. Pesto sauce made with fresh basil, pars­ley, olive oil and Parme­san cheese orig­i­nated in Genoa, Italy. Adding mush­rooms to a pre­pared pesto sauce gives it an earthy flavour.

The Hot Pep­per Po­ta­toes are mi­crowaved and then browned in the same skillet used to cook the steak. Mi­crowav­ing the po­ta­toes saves time and there’s no pot to wash.

Open a bag of washed, ready-to-eat let­tuce to com­plete this meal. Help­ful hints: Use the same skillet to cook the mush­rooms, then the steak, and to fin­ish the po­ta­toes.

Any type of quick-cook­ing steak can be sub­sti­tuted for ten­der­loin: flank, skirt, or strip. Count­down: Mi­crowave po­ta­toes. Sauté mush­rooms. Make mush­room pesto sauce. Cook the steak. Fin­ish the po­ta­toes.

Mush­room Pesto Steak MAKES 2 SERV­INGS

Olive oil spray ¼ pound sliced por­to­bello mush­rooms (about 1 2/3 cups) 3 ta­ble­spoons wa­ter 2 tbsp re­duced-fat pesto sauce ¾ pound grass-fed beef ten­der­loin Salt and freshly ground black pep­per Sev­eral sprigs wa­ter­cress (op­tional)

Heat a non-stick skillet over medium-high heat. Spray with olive oil spray. Add mush­rooms and sauté one minute, turn and sauté another minute. Trans­fer to a food pro­ces­sor and add the wa­ter and pesto sauce. Blend un­til smooth. Set aside.

Add the steak to the same skillet. Sear over high heat for two min­utes, turn and sear two more min­utes. Turn heat down to medium and cook four to five min­utes for medium rare. A meat thermometer should read 145 de­grees. Or, cook another two min­utes for medium (160 de­grees).

Sprin­kle the steak with salt and pep­per to taste. Slice steak, di­vide be­tween two din­ner plates and spoon sauce on top. Re­serve skillet for the po­ta­toes. Place wa­ter­cress on the plate for a gar­nish.

Per serv­ing: 323 calo­ries (48 per cent from fat), 17.1 grams fat (5.6 g sat­u­rated, 7.2 g mo­noun­sat­u­rated), 87 mil­ligrams choles­terol, 39.3 g pro­tein, 4.5 g car­bo­hy­drates, 1.1 g fi­bre, 238 mg sodium.

Hot Pep­per Po­ta­toes MAKES 2 SERV­INGS

1 pound red po­ta­toes 2 tea­spoons olive oil Sev­eral drops hot pep­per sauce Salt and freshly ground black pep­per

Wash po­ta­toes, do not peel and cut into 1-inch pieces. Place in a mi­crowave-safe bowl. Mi­crowave on high for five min­utes. Test with a fork. If not soft, con­tinue to mi­crowave two more min­utes.

When steak is re­moved from the skillet, add the olive oil and hot pep­per sauce to the skillet. Raise the heat to high. Add the po­ta­toes and toss un­til crisp and golden, about two min­utes. Add salt and pep­per to taste. Serve with the steak.

Per serv­ing: 199 calo­ries (22 per cent from fat), 4.8 grams fat (0.7 g sat­u­rated, 2.2 g mo­noun­sat­u­rated), no choles­terol, 4.3 g pro­tein, 36.1 g car­bo­hy­drates, 3.9 g fi­bre, 49 mg sodium

LINDA GASSENHEIMER, TNS

Try this pan-roasted steak with mush­room pesto sauce for a Valen­tine’s Day meal.

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