Recipe: blackstrap steaks with caramelized onions

Ingredients

• 4 beef Chuck Eye or Ranch Steaks, cut 3/4 inch thick (about 6 ounces each)
• 1/4 cup molasses
• 2 tablespoons Worcestershire sauce
• 1 tablespoon balsamic vinegar
• Salt
• Fresh basil sprigs (optional)
• CARAMELIZED ONION RELISH
• 1 1/2 cups chopped sweet onion
• 3/4 cup chopped red bell pepper
• 2 tablespoons thinly sliced fresh basil
• 2 tablespoons toasted pine nuts
• 1 tablespoon balsamic vinegar
• 1/2 teaspoon black pepper

Directions

1. To prepare Caramelized Onions, spray medium nonstick skillet with nonstick cooking spray. Heat over medium to medium-high heat until hot. Add onion; cook 5 to 7 minutes, stirring frequently. If necessary, re-spray skillet with cooking spray. Add bell pepper; continue cooking 3 to 5 minutes or until onions are browned and bell pepper is crisp-tender, stirring frequently. Stir in sliced basil, pine nuts, 1 tablespoon vinegar and black pepper. Season with salt, as desired; keep warm.
2. Meanwhile combine molasses, Worcestershire sauce and 1 tablespoon vinegar in small bowl.
3. Heat second large nonstick skillet over medium heat until hot. Season steaks with black pepper. Place steaks in pan; cook 9 to 11 minutes (ranch steaks, 8 to 11 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally and brushing with molasses mixture during last 3 to 4 minutes of cooking.
4. Season steaks with salt, as desired; serve with caramelized onions. Garnish with basil sprigs, if desired.

NUTRITION INFORMATION
Nutrition information per serving, using Chuck Eye Steak: 405 calories; 18 g fat (6 g saturated fat; 7 g monounsaturated fat); 119 mg cholesterol; 186 mg sodium; 24 g carbohydrate; 1.7 g fiber; 36 g protein; 3.7 mg niacin; 0.6 mg vitamin B6; 2.8 mcg vitamin B12; 8.6 mg iron; 33.8 mcg selenium; 12.1 mg zinc.

This recipe is an excellent source of protein, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of niacin.

Nutrition information per serving, using Flat Iron Steak: 468 calories; 2 g fat (6 g saturated fat; 9 g monounsaturated fat); 102 mg cholesterol; 223 mg sodium; 24 g carbohydrate; 1.7 g fiber; 46 g protein; 7.2 mg niacin; 1 mg vitamin B6; 6.1 mcg vitamin B12; 9.3 mg iron; 38 mcg selenium; 15.8 mg zinc.

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.

Nutrition information per serving, using Ranch Steak:342 calories; 11 g fat (3 g saturated fat; 5 g monounsaturated fat); 86 mg cholesterol; 201 mg sodium; 24 g carbohydrate; 1.7 g fiber; 36 g protein; 5.3 mg niacin; 0.7 mg vitamin B6; 3.9 mcg vitamin B12; 8.6 mg iron; 42.3 mcg selenium; 8.8 mg zinc.

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.