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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Some canned beef broths might contain gluten. Check the package or consider an alternative such as homemade.

 

"Red meat is not bad for you. Now blue-green meat, that’s bad for you!"
-Tommy Smothers, Confused brother and singer

The refrigerator light goes on...

Eating healthy does not mean that you have to eat chicken or fish all the time.

Alcohol in Recipes

A lot of my recipes use wine or other alcoholic beverages in them. With the cooking process most of the alcohol evaporates, but not completely.

Many people don't wish to use any alcohol and there are alternatives. There are good non-alcoholic wines on the market -- some made by the better California vineyards. One brand that is pretty easy to find is Fre and it is used by many chefs when they want to avoid alcohol. To replace rum or bourbon, you can use extracts that have similar flavors (although they do still have a tiny bit of alcohol in them).

Keep in mind that there's less than a half-teaspoon of alcohol in a tablespoon of wine. Alcohol evaporates faster than the water in the wine, but there will still be a little alcohol left after cooking.

The amount that remains depends on what is being cooked. A stew, such as beef bourguignon that cooks for a few hours, will have time for more of the alcohol to burn off. On the other hand, a dish that is rapidly cooked, such as chicken piccata, may have as much as 50% of the alcohol remaining. So you could be getting as much as 1/4 teaspoon of alcohol in a serving of chicken piccata made with white wine.


 

London Broil with Mushrooms Sauteed in Bourbon



Servings = 3 | Serving size =4 ounces steak with about 1/2 cup mushrooms

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe is easily multiplied but steaks should be no more than about 1.5 Lbs. Leftovers are great.

Note: Those who are gluten-sensitive will want to use a gluten-free stock.

Serve with Roasted Potatoes or Roasted Garlic Mashed Potatoes or Mashed Yams or Yam Home Fries or Yam Home Fries - Low Sodium Version or Roasted Garlic Mashed Potatoes - Low Sodium Version or Brown and Wild Rice or Brown Rice

AND

Serve with Sauteed Spinach or Roasted Beets or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Green Beans with Red Onion or Candied Carrots or Zucchini with Sun Dried Tomatoes or Sauteed Leeks or Zucchini with Sun Dried Tomatoes - Low Sodium Version or Sauteed Leeks - Low Sodium Version or Yellow Squash and Onions

1/2 tsp grapeseed or canola oil
3/4 lb small crimini mushrooms (halved)
1/2 cup shallot (minced)
3 Tbsp bourbon
6 Tbsp non-fat beef or chicken stock
1 Tbsp pure maple syrup
fresh ground black pepper (to taste)
1/2 Tbsp unsalted butter
1 lb lean London broil (top round)
1/8 tsp salt
fresh ground black pepper

Preheat the oven to 400°F.

Place a 12 inch non-stick skillet in the oven for about ten minutes. Remove and add the grapeseed oil to the pan and swirl to coat the pan well. Add the mushrooms and shallots and toss until well blended. Return the pan to the oven. Check the mushrooms about every 5 minutes and toss well. Stir with a wooden spatula, if necessary.

After about 15 minutes, the mushrooms will be well browned. Add the bourbon, beef stock, maple syrup, pepper and butter. Toss well and return to the oven. Cook for another ten minutes, to reduce the liquid by about half. Remove the pan and set aside.

Place a 12 inch non-stick grill pan or skillet in the oven at 400°F. Heat for about ten minutes. While it is heating, carefully sprinkle 1/2 of the 1/8 teaspoon of salt across the top of the steak. Grind black pepper across the top. When the grill pan is hot, place the steak in, seasoned side down. Return the grill pan to the oven.

Before turning the steak, sprinkle the remaining salt over the top.

Rare steak takes about 8 minutes on the first side and 6 minutes after the turn.

Medium rare steak takes about 12 minutes of the first side and 8 minutes after the turn.

Remove the steak from the oven and turn the oven off. Place the pan with the mushrooms back in the oven. Place the steak on a cutting board and allow it to rest for 3 – 5 minutes.

When ready to carve, slice the beef very thin, cutting across the grain.

Serve over Garlic Mashed Potatoes and top with 1/3 of the sautéed mushrooms.

Nutrition Facts

Serving size = 4 ounces meat with mushrooms

Servings = 3

.

Amount Per Serving

Calories 347 Calories from Fat 114
  % Daily Value
Total Fat 13g 20%
    Saturated Fat 5g 25%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 72mg 24%
Sodium 217mg 9%
Total Carbohydrates 16g 5%
    Dietary Fiber 1g 3%
    Sugars 6g  
Protein 29g  
Vitamin A 10% Vitamin C 5%
Calcium 4% Iron 18%
Vitamin K 0 mcg Potassium 1075 mg
Magnesium 47 mg