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Special Diet Information

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

Lactose
This recipe is safe for those who 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. Use gluten-free beer in this dish. Redbridge beer is gluten-free.

 

"Mustard’s no good without roast beef."
– Chico Marx

The refrigerator light goes on...

Toasting the fennel seeds is key in this recipe. It takes a few more minutes but the result is a mellowing of the sometimes raw and bitter flavor of the fennel. The seeds will also crush easier into a fine powder.

Deglaze

To scrape the browned bits from the bottom of a roasting pan or sauté pan after cooking is to deglaze the pan.  After the food and excess fat are removed, liquid (wine, water, stock, cognac, etc.) is heated with the remaining cooking juices in the bottom of the pan. The browned bits are scraped from the bottom becoming the base for a sauce.


 

Steak with Mustard and Fennel Sauce



Servings = 2 | Serving size =4 ounces beef with sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe makes great leftovers, especially for sandwiches.

Serve with Mashed Yams or Yam Home Fries or Home Fries - Low Sodium Version or Home Fries or Yam Home Fries - Low Sodium Version or Baked Sweet Potato

AND

Serve with Parmesan Squash. or Parsnip French Fries or Roasted Parsnips and Carrots or Roasted Butternut Squash

1 tsp fennel seed
1 tsp olive oil
1 Tbsp coarse ground mustard
1 tsp maple syrup
1/8 tsp salt
fresh ground black pepper (to taste)
2 4 ounce filets top round
spray olive oil
2 Tbsp beer or gluten-free beer

Place a small skillet over medium-high heat. Add the fennel seed and toast, tossing frequently, for about 7 minutes.

Remove from heat to a plate and allow to cool. Once cooled, grind the fennel seeds to powder.

Place the fennel powder in a bowl with the olive oil, mustard, maple syrup, salt and pepper. Whisk the sauce until smooth.

Place a skillet in the oven and preheat the oven to 375F.

When the oven comes to temperature, spray the hot pan with the olive oil and place the steaks in the pan. Cook for about 5 minutes, then turn and cook for another 5 minutes (for medium-rare).

Remove the pan from the oven and set the steaks on plates for serving.

Add the beer to the pan. Place the pan over medium high heat and whisk the beer into the remaining sauce for about 45 seconds.

Serve the steak topped with the sauce.

Nutrition Facts

Serving size = 4 ounces beef with sauce

Servings = 2

.

Amount Per Serving

Calories 203 Calories from Fat 66
  % Daily Value
Total Fat 7g 12%
    Saturated Fat 2g 9%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 62mg 20%
Sodium 301mg 13%
Total Carbohydrates 4g 1%
    Dietary Fiber <1g 4%
    Sugars 2g  
Protein 26g  
Vitamin A 0% Vitamin C 1%
Calcium 5% Iron 13%
Vitamin K 2 mcg Potassium 453 mg
Magnesium 38 mg