When I think of Father’s Day, steak always comes to mind. For this easy dinner, the steak is cooked in a sweet and tangy balsamic glaze that coats it. I like to save preparation time by using frozen chopped onions from the freezer case and sliced mushrooms from the produce department.
Watercress adds a little bite to the salad, and the croutons add a crunchy texture. Here’s a hint on storing watercress. Wash and dry the bunch of watercress, wrap a damp paper towel around the bottom of the stems and place in a plastic zip bag. It will keep for a week in the vegetable drawer of the refrigerator.
HELPFUL HINTS
> You can use boneless chicken thighs instead of steak.
> You can use 1/4 cup chopped fresh onion instead of frozen onion. Saute it 2 minutes longer than the frozen onion.
> Add the croutons to the salad just before serving. This will keep them crisp.
SHOPPING LIST
> To buy: 1 package frozen chopped onion, 1 container sliced portobello mushrooms, 2 large tomatoes, 1 bunch watercress, 1 bag whole-wheat croutons, 1 bottle reduced-fat oil and vinegar dressing, 1 bottle balsamic vinegar, 3/4 pound grass-fed strip steak.
> Staples: olive oil, salt, black peppercorns.
Balsamic-Glazed Steak
2 teaspoons olive oil
1/4 cup frozen chopped onion
1/2 cup sliced portobello mushrooms
1/4 cup balsamic vinegar
3/4 pound grass-fed strip steak
Salt and freshly ground black pepper
Heat oil in a medium-size nonstick skillet over medium-high heat. Add the onion and mushrooms. Saute 3 minutes. Remove to a plate, and set aside. Add the balsamic vinegar, and cook until it is slightly reduced, about 1 minute. Add the steak, and saute 4 minutes. Turn over, and saute 4 minutes for a 1-inch streak. A meat thermometer should read 135 for medium rare and 130 for rare. Return the onion and mushrooms to the skillet for a minute. Add salt and pepper to taste. Remove steak from skillet, cut into two portions and place on two dinner plates. Spoon onions and mushrooms on top. Yield 2 servings.
Per serving: 274 calories (30% from fat), 9.1 grams fat (2.4 grams saturated, 3.9 grams monounsaturated), 96 milligrams cholesterol, 40.1 grams protein, 7 grams carbohydrates, 0.4 gram fiber, 107 milligrams sodium.
– Recipe by Linda Gassenheimer
Tomato and Watercress Salad
2 large tomatoes, cored and cut into wedges
2 cups watercress leaves
1 cup whole-wheat croutons
4 tablespoons reduced-fat oil and vinegar dressing
Core tomatoes, cut in half and cut each half into 6 wedges. Place in a bowl with the watercress. Add the dressing, and toss well. Divide between two plates, and sprinkle with croutons.
Yield 2 servings.
Per serving: 129 calories (24% from fat), 3.4 grams fat (0.4 gram saturated, 0.9 gram monounsaturated), 2 milligrams cholesterol, 4.5 grams protein, 20.8 grams carbohydrates, 4.3 grams fiber, 97 milligrams sodium.
– Recipe by Linda Gassenheimer
Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.”