sunrise beef steak
Mashed sweet potatoes, arugula salad, steak, and a spicy-sweet sauce make for a dish that is as hearty as it is colorful.
- 1 beef Flat Iron Steaks (about 1 pound)
- 3/4 cup water, divided
- 1/3 cup ginger preserves or mango chutney
- 2 tablespoons rice vinegar
- 1/4 teaspoon crushed red pepper
- 2 cups 2% reduced-fat milk
- 1/2 cup cornmeal
- 1 cup mashed sweet potatoes
- 1/2 teaspoon salt
- 6 cups arugula leaves
- 1 tablespoon olive oil
- Combine 1/2 cup water, ginger preserves, vinegar and red pepper in small non-reactive sauce pan. Bring to a boil; reduce to a simmer. Cook 8 to 10 minutes until sauce is thick and syrupy, or reduced to 1/4 cup. Keep warm.
- Heat large nonstick skillet over medium heat until hot. Place Flat Iron Steak in skillet; cook 10 to 14 minutes for medium rare (145° F) to medium (160° F) doneness, turning occasionally. Remove steaks; keep warm.
Cook's Tip: To grill steaks, place steaks on grid over medium ash-covered coals. Grill, covered, 10 to 14 minutes (over medium heat on preheated gas grill, covered 12 to 16 minutes (for medium rare (145 F) to medium (160 F) doneness, turning occasionally.
- In medium sauce pan, heat milk and remaining 1/4 cup water over medium-high heat to a boil. Add corn meal, whisking constantly until it starts to thicken. Reduce heat to low; whisk in sweet potato and salt. Continue cooking 5 minutes or until cornmeal grains are soft throughout, whisking frequently. Keep warm.
Cook's Tip: You may substitute mashed canned yams for mashed sweet potatoes.
- Toss arugula with olive oil in large bowl; season with salt and pepper as desired. Divide arugula among 4 plates. Place cornmeal mixture next to arugula. Carve steak into 1/2 inch-thick slices. Arrange beef slices on arugula. Garnish with ginger preserves mixture.
Nutrition information per serving: 461 Calories; 18.1 Calories from fat; 18.1g Total Fat (6.5 g Saturated Fat; 0.5 g Trans Fat; 1.3 g Polyunsaturated Fat; 7.8 g Monounsaturated Fat;) 81 mg Cholesterol; 516 mg Sodium; 44 g Total Carbohydrate; 3.9 g Dietary Fiber; 29 g Protein; 4.9 mg Iron; 778 mg Potassium; 4.9 mg Niacin; 0.6 mg Vitamin B6; 5.7 mcg Vitamin B12; 8.8 mg Zinc; 38 mcg Selenium; 127.3 mg Choline.
This recipe is an excellent source of Protein, Iron, Potassium, Niacin, Vitamin B6, Vitamin B12, Zinc, Selenium, and Choline; and a good source of Dietary Fiber.