Earthy sauce tops quick-cooking steak

Mushroom pesto steak with hot pepper potatoes is a quick meal that won't break your...
Marice Cohn Band/Miami Herald/MCT
Story by Linda Gassenheimer
(McClatchy Newspapers)
Mon, Jun 6, 2011
Share this

A mushroom pesto sauce goes perfectly with a pan-roasted steak, and the meal won’t break your calorie bank.

Pesto sauce made with fresh basil, parsley, olive oil and Parmesan cheese originated in Genoa, Italy. Adding mushrooms to prepared pesto gives it an earthy flavor.

The Hot Pepper Potatoes are microwaved and then browned in the same skillet used to cook the steak. Microwaving the potatoes saves time and there’s no pot to wash.

Open a bag of washed, ready-to-eat lettuce and pull out a bottle of reduced-calorie vinaigrette to complete this meal, which contains 545 calories with 37 percent of calories from fat.

WINE SUGGESTION:

This savory steak cries out for a bold, red cabernet sauvignon.

HELPFUL HINTS:

Save cleanup by using the same skillet to cook the mushrooms, steak and potatoes.

Any type of quick-cooking steak such as flank, skirt or strip can be substituted.

Red potatoes can be used instead of yellow.

COUNTDOWN:

Microwave potatoes.

Saute mushrooms.

Make sauce.

Cook steak.

Finish potatoes.

SHOPPING LIST:

To buy: 3/4 pound tenderloin steak, 1 small container pesto sauce, 1/4 pound sliced Portobello mushrooms, 1 small bunch watercress (optional), 1 pound yellow potatoes.

Staples: Olive oil spray, olive oil, hot pepper sauce, salt, black peppercorns.

———

MUSHROOM PESTO STEAK

  • Olive oil spray
  • 3/4 pound beef tenderloin
  • 1/4 pound sliced Portobello mushrooms (about 1 2/3 cups)
  • 2 tablespoons prepared pesto sauce
  • Salt and freshly ground pepper
  • Several sprigs watercress (optional)

Cut tenderloin into 2-inch slices. Heat a nonstick skillet over medium-high heat. Spray with olive oil. Saute mushrooms 1 minute, turn and saute 1 minute more. Transfer to a food processor, add pesto and 1/4 cup water, and blend until smooth. Set aside.

Add the steak to the same skillet. Sear over high heat for 2 minutes; turn and sear 2 more minutes. Reduce heat to medium and cook 4 to 5 minutes for medium rare (145 degrees on an instant-read thermometer), 6 to 7 minutes for medium (160 degrees.) Season to taste with salt and pepper.

Divide steak between dinner plates, spoon sauce on top and garnish with watercress. Makes 2 servings.

Per serving: 346 calories (46 percent from fat), 17.8 g fat ( 5.6 g saturated, 9.3 g monounsaturated), 119 mg cholesterol, 41.2 g protein, 4.2 g carbohydrates, 1.1 g fiber, 239 mg sodium.

———

HOT PEPPER POTATOES

  • 1 pound yellow potatoes
  • 2 teaspoons olive oil
  • Several drops hot pepper sauce
  • Salt and freshly ground pepper

Wash potatoes (don’t peel) and cut into 1-inch pieces. Place in a microwave-safe bowl. Microwave on high 5 minutes. Test with a fork; if not soft, microwave 2 more minutes. (Or boil potatoes in water to cover for about 10 minutes.)

Add olive oil and hot pepper sauce to skillet in which steak was cooked. Raise the heat to high. Add the potatoes and toss until crisp and golden, about 2 minutes. Add salt and pepper to taste. Serve with the steak. Makes 2 servings.

Per serving: 199 calories (22 percent from fat), 4.8 g fat (0.7 g saturated, 3.3 g monounsaturated),no cholesterol, 4.3 g protein, 36.1g carbohydrates, 3.9 g fiber, 21 mg sodium.

Food, Mushrooms, recipes
blog comments powered by Disqus

Chatter