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| | | |  | | | Cook’s Tip: Four beef top blade steaks (flat iron), about 8 ounces each, may be substituted for beef chuck eye or shoulder center steaks. Cook 13 to 15 minutes for medium-rare to medium doneness, tuning once.
Cook’s Tip: Coarsely chopped toasted walnuts may be substituted for pine nuts. To toast nuts, spread in single layer on metal baking sheet. Bake in 350°F oven 3 to 5 minutes or until lightly browned, stirring occasionally. (Watch carefully to prevent burning.) Set aside to cool.
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| | | | This recipe is an excellent source of protein, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of niacin.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc. | |  |
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Blackstrap Steaks with Caramelized Onions
40 minutes
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Ingredients: |
| 4 |
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boneless beef chuck eye or beef shoulder center steaks steaks (ranch steak), cut 3/4 inch thick (about 6 ounces each) |
| 1/4 |
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cup molasses |
| 2 |
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tablespoons Worcestershire sauce |
| 1 |
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tablespoon balsamic vinegar |
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Salt |
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Fresh basil sprigs (optional) |
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Carmelized Onion Relish: |
| 1-1/2 |
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cups chopped sweet onion |
| 3/4 |
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cup chopped red bell pepper |
| 2 |
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tablespoons thinly sliced fresh basil |
| 2 |
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tablespoons toasted pine nuts |
| 1 |
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tablespoon balsamic vinegar |
| 1/2 |
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teaspoon black pepper |
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Instructions: |
| 1. |
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To prepare Caramelized Onions, spray medium nonstick skillet with nonstick cooking spray. Heat over medium to medium-high heat until hot. Add onion; cook 5 to 7 minutes, stirring frequently. If necessary, re-spray skillet with cooking spray. Add bell pepper; continue cooking 3 to 5 minutes or until onions are browned and bell pepper is crisp-tender, stirring frequently. Stir in sliced basil, pine nuts, 1 tablespoon vinegar and black pepper. Season with salt, as desired; keep warm. |
| 2. |
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Meanwhile combine molasses, Worcestershire sauce and 1 tablespoon vinegar in small bowl. |
| 3. |
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Heat second large nonstick skillet over medium heat until hot. Season steaks with black pepper. Place steaks in pan; cook 9 to 11 minutes for medium rare to medium doneness, turning occasionally and brushing with molasses mixture during last 3 to 4 minutes of cooking. |
| 4. |
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Season steaks with salt, as desired; serve with caramelized onions. Garnish with basil sprigs, if desired. |
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| Makes 4 servings. |
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| | | | | Nutrition information per serving using beef chuck eye steak: 405 calories; 18 g fat (6 g saturated fat; 7 g monounsaturated fat); 119 mg cholesterol; 186 mg sodium; 24 g carbohydrate; 1.7 g fiber; 36 g protein; 3.7 mg niacin; 0.6 mg vitamin B6; 2.8 mcg vitamin B12; 8.6 mg iron; 33.8 mcg selenium; 12.1 mg zinc.
Nutrition information per serving using beef shoulder center steak (ranch): 342 calories; 11 g fat (3 g saturated fat; 5 g monounsaturated fat); 86 mg cholesterol; 201 mg sodium; 24 g carbohydrate; 1.7 g fiber; 36 g protein; 5.3 mg niacin; 0.7 mg vitamin B6; 3.9 mcg vitamin B12; 8.6 mg iron; 42.3 mcg selenium; 8.8 mg zinc.
Nutrition information per serving using beef top blade steak (flat iron): 468 calories; 20 g fat (6 g saturated fat; 9 g monounsaturated fat); 102 mg cholesterol; 223 mg sodium; 24 g carbohydrate; 1.7 g fiber; 46 g protein; 7.2 mg niacin; 1.0 mg vitamin B6; 6.1 mcg vitamin B12; 9.3 mg iron; 38.0 mcg selenium; 15.8 mg zinc. |
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