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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 NOT safe for those who are sensitive to gluten.

 

"Being American is to eat a lot of beef steak, and boy, we've got a lot more beef steak than any other country, and that's why you ought to be glad you're an American. And people have started looking at these big hunks of bloody meat on their plates, you know, and wondering what on earth they think they're doing."
-Kurt Vonnegut, American Author

The refrigerator light goes on...

While Kurt Vonnegut is right that we are looking at what we eat pretty carefully now, that doesn’t mean that you shouldn’t eat steak.

This is a super simple recipe and just like that steak house dish -- full of great grilled beef flavor and savory mushrooms. The addition of the butter may seem a bit “unhealthy.” While this is a higher fat recipe than I usually create, the butter is the perfect flavor for this dish. Think of this steak as your splurge meal -- terrific with any mashed potatoes, especially mashed yams, and a side dish of veggies -- the perfect American meal.

Onions

There are two main categories of onion: green onions and dry onions. Both types are the underground bulb of a plant related to the lily.

Dry onions include yellow (sometimes called Spanish onions), white, and red onions. Choose firm onions with no green sprouts and no soft spots or darkening of the skin.

There are two types of dry onions: those harvested during spring and summer have a higher moisture content and are known as "fresh onions." They have thin, light skins and are milder. Because of the amount of moisture they don't keep well. Fresh onions are also known as "long-day" onions.

"Storage onions" grow August through May and have a thicker, papery skin and are more pungent. The low moisture means that they will keep well. Onions grown in the winter may be labeled "short-day" onions.

There are a number of sweet onion varieties and have traditionally been "fresh onions," but many are now grown year round. Two of the most famous are the Vidalia and the Walla Walla onion. These short-day onions have a very high sugar content - up to 15% - accounting for their milder and sweeter flavor.

4 ounces chopped onion = 43 calories, 0 fat, 0g sat fat, 0g mono fat, 1g protein, 10g carbohydrates, 3mg sodium, 0mg cholesterol, 0 mcg Vitamin K


 

Skirt Steak with Sauteed Mushrooms



Servings = 3 | Serving size =4 ounces steak with mushrooms

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

This recipe is great for sandwiches the next day.

Serve with Roasted Potatoes or Mashed Yams or Yam Home Fries or Home Fries - Low Sodium Version or Home Fries or Thick Cut Yam Fries

AND

Serve with Parmesan Squash. or Herbed Zucchini or Green Beans with Red Onion or Candied Carrots or Roasted Tomatoes

spray olive oil
8 ounces small crimini mushrooms
1/2 small onion
2 tsp olive oil
2 tsp unsalted butter
1/4 tsp salt
fresh ground black pepper
1 Tbsp fresh thyme leaves
2 4 ounce pieces skirt steak

Preheat oven to 450°F. Place a large grill pan or skillet in the oven.

While the oven is preheating spray a medium skillet with olive oil. (The pan should be large enough so that the mushrooms are not crowded.)

Place over medium-high heat and add the mushrooms. Cook the mushrooms tossing occasionally so they begin to brown on all sides. As the mushrooms caramelize add the onion and olive oil. Toss and then add the butter, salt and pepper. Remove from the stove while the steak is cooking.

Spray the hot pan in the oven lightly with olive oil. Place the steaks in and close the oven. Cook on one side for about 6 - 9 minutes depending on how you like your steak. Turn and cook for about half the time (3 - 5 minutes).

After turning the steak add the thyme to the mushroom mixture. Stir well.

When the steak is ready serve over Mashed Yams topped with the sautéed mushrooms.

Nutrition Facts

Serving size = 4 ounces steak with mushrooms

Servings = 3

.

Amount Per Serving

Calories 356 Calories from Fat 198
  % Daily Value
Total Fat 22g 34%
    Saturated Fat 8g 41%
    Monounsaturated Fat 11g  
    Trans Fat 0g  
Cholesterol 77mg 26%
Sodium 370mg 15%
Total Carbohydrates 7g 2%
    Dietary Fiber 2g 7%
    Sugars 3g  
Protein 33g  
Vitamin A 3% Vitamin C 10%
Calcium 3% Iron 22%
Vitamin K 3 mcg Potassium 729 mg
Magnesium 42 mg