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Steak in Red Wine Sauce with Garlic Potatoes. / Photo by Linda Gassenheimer/TNS

This steak cooked in red wine is easy to make and is great for a weeknight meal. I also like to double the quantities, invite some guests and make it for a weekend treat. The sauce is made in the same skillet used to cook the steak, giving added flavor and body. To speed up the meal, the potatoes are cooked in the microwave and then sauteed for a couple of minutes in the same skillet used for the steak. They will pick up some of the flavor of the sauce.

Shallots are called for in the recipe. This member of the onion family has a milder flavor. Their thinner cell structure makes a smoother sauce.

 

HELPFUL HINTS

— You can substitute onion instead of shallots.

— You can use any type of quick-cooking steak such as sirloin, flank or skirt. Cook less time for thinner cuts. A meat thermometer should read 135 degrees for medium-rare and 145 degrees for medium.

— You can use any type of red wine.

 

SHOPPING LIST

— To buy: 3/4 pound grass-fed strip steak (sirloin, flank or skirt can be used), 1 can olive oil spray, 4 medium-size shallots, 1 package sliced mushrooms, 1 bottle dry red wine, 1 bunch fresh thyme leaves or 1 bottle dried thyme, 1 bunch parsley (optional garnish), 1 container unsalted chicken broth, 3/4 pound red potatoes.

— Staples: olive oil, flour, ketchup, garlic, salt, black peppercorns.

 

Steak in Red Wine Sauce

Olive oil spray

3/4 pound grass-fed strip steak, about 3/4 inch thick

4 medium-sized shallots, sliced (about 1/2 cup)

3/4 cup sliced mushrooms

1 tablespoon flour

1/2 cup dry red wine

1/4 cup fat-free, no-salt-added chicken broth

1 tablespoon ketchup

1 tablespoon fresh thyme leaves or 1 teaspoon dried thyme

Salt and freshly ground black pepper

2 tablespoons freshly chopped parsley (optional)

Remove visible fat from steak. Heat a medium-size nonstick skillet over medium-high heat. Spray skillet with olive oil spray. Add steak, and brown 2 minutes on each side. Move steak to one side of skillet, lower heat to medium and add shallots and mushrooms to the open space of the skillet. Cook for a further 2 minutes. Cook 1 further minute if you prefer meat more well done. A meat thermometer should read 135 for medium rare and 145 for medium. Remove steak to a cutting board and let rest while finishing the sauce.

Add flour to the skillet and mix with vegetables until dissolved. Raise the heat to medium-high, and add the wine. Cook 1 minute. Add the broth, ketchup and thyme. Cook 2-3 minutes to reduce liquid and thicken sauce. Add salt and pepper to taste. Cut steak into slices, and divide between two dinner plates. Spoon sauce over steak, and sprinkle with parsley (optional). Set aside skillet to finish potatoes.

Yield 2 servings.

Per serving: 312 calories (20% from fat), 6.9 grams fat (1.9 grams saturated, 3.1 grams monounsaturated), 96 milligrams cholesterol, 42 grams protein, 12 grams carbohydrates, 0.6 gram fiber, 114 milligrams sodium.

— Recipe by Linda Gassenheimer

 

Garlic Potatoes

3/4 pound red potatoes (about 1 3/4 cups cubes)

1 tablespoon olive oil, divided use

4 medium cloves garlic, crushed

Salt and freshly ground black pepper

Wash potatoes, do not peel and cut into 1/2-inch cubes. Place in a microwave-safe bowl. Add 1/2 tablespoon oil and garlic. Mix well. Cover with another plate or plastic wrap. Microwave on high 3 minutes. Potatoes should be cooked and soft. Add another minute if needed. Add the remaining 1/2 tablespoon oil to the skillet used for the steak. Add the potatoes, and toss in the skillet for 2 minutes to add flavor and color. Add salt and pepper to taste.

Yield 2 servings.

Per serving: 187 calories (34% from fat), 7 grams fat (1 gram saturated, 3.3 grams monounsaturated), no cholesterol, 3.6 grams protein, 29.1 grams carbohydrates, 3.1 grams fiber, 33 milligrams sodium.

— Recipe by Linda Gassenheimer

Linda Gassenheimer is the author of over 30 cookbooks, including her newest, "The 12-Week Diabetes Cookbook."

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