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Steak Diane with Onion Rings

July 10, 2009

I don’t get the chance to eat much red meat, mostly because of cost-wise. Red meat is a great source of iron and protein to help rebuild those muscles when you do strenuous workouts. Iron is also extremely important for women who have a tendency to have low iron deficiency. Many people are afraid to buy meat because of the fat content, but really, is chicken that much leaner than beef? When choosing meat, select lean cuts and make sure serving sizes are appropriate for optimum health benefit. One serving of meat is 3 ounces, or about the size of a deck of cards. The amount of calories, cholesterol and fat varies greatly among different cuts of meat.

Beef tops chicken, ounce for ounce

A 3-ounce skinless chicken breast contains about 3 grams of fat, and a skinless chicken thigh contains about 9 grams of fat. But did you know there are 8 cuts of beef that fall between the chicken breast and thigh in terms of fat and calorie content? These “skinny” cuts of beef are flank steak, top round, eye round, round tip, top sirloin, bottom round, top loin and tenderloin.

In my previous post, I mentioned I had scored a couple beef round steaks for fairly cheap, so what better occasion to celebrate than the fact that it’s Friday?! This is a healthy remake on the classic Steak Diane. I always wondered, where did they come up with that name? I would like to have a steak named after me…

Steak Diane with Caramelized Onions

Serves 2

2 boneless top round steaks, trimmed

1 clove garlic minced

1/2 teaspoon salt

1/2 teaspoon pepper

1 tsp olive oil

1 medium onion, cut into rings

1 cup sliced mushrooms

1/4 cup whiskey (you can also use brandy)

1/2 15-ounce can reduced-sodium beef broth

1/2 teaspoon all-purpose flour

1 teaspoon Dijon mustard

Directions

1. Preheat grill to high.

2. Combine garlic, salt,  pepper in a small bowl. Drizzle the oil on and rub the mixture on both sides of steaks. Place the steaks on the grill. Grill the steaks 2 to 4 minutes per side for medium-rare. Let them rest  (The steaks will continue to cook while resting.)

3. Add mushrooms to the pan and cook, stirring, until golden brown and beginning to release their juices, about 3 minutes. Add whiskey and cook, stirring, until almost evaporated, about 1 minute. Add broth, bring to a boil and cook until reduced by half, 8 to 10 minutes.

4. When the pan sauce is reduced by half, whisk in mustard, then gradually whisk in the flour and cook until the sauce thickens, about 1 minute. Reduce heat to medium-low. Return the steak to the pan along with any juices. Turn to coat with the sauce and cook until heated through, about 1 minute. Top the steak with the sauce. Serve alongside some roasted potatoes and cherry tomatoes.

“Fried” Onion Rings

I love making these onion rings because it tastes so decadent, like the fried version you get at most fast food joints. Don’t get me wrong, I used to love those Carl Jr. onion rings, especially the ones in the Western burger (do they still make that?). Well, here is another much needed makeover for the onion ring so you can enjoy it more than once a month, without blowing your diet. I used Panko breadcrumbs again to achieve that nice crispy texture. Instead of frying them up, I bake them in a 350 degree oven for 15 minutes until golden brown on the outside.

1 medium onion cut into thin rings

3 egg whites

1/2 tablespoon garlic powder

1/2 cup Panko breadcrumbs

2 teaspoon salt

Directions

1. Cut onion into thin rings and place into egg white mixture

2. Combine Panko, garlic powder and salt in a seperate bowl

3. With one hand dredge the onion ring in the egg wash and with the other hand cover the ring in breadcrumb mixture. Never let the “wet” hand get into the dry mixture.

4. Bake in 350 degree oven for 15 minutes until nice and crispy

Serve with a dallop of ketchup or honey mustard

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