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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Some canned beef broths might contain gluten. Check the package or consider an alternative such as homemade.

 

"Red meat is not bad for you. Now blue-green meat, that’s bad for you!"
-Tommy Smothers, Confused brother and singer

The refrigerator light goes on...

Eating healthy does not mean that you have to eat chicken or fish all the time.

This recipe is gluten-free as long as the stock used is gluten free. Check the label carefully.

Cholesterol in Red Meat

Trimming beef, lamb and pork of fat reduces calories simply by lowering the amount of fat. From a health standpoint this is key because there is clear proof that consuming fewer calories in the form of saturated fat lowers the risk of heart attack and stroke.

There is not much cholesterol in the fat, though. It is found in the meat itself, so the amount of cholesterol is fairly similar in most cuts of meat. Each ounce of red meat has about 25 mg of cholesterol.


 

London Broil with Mushrooms Sauteed in Cognac



Servings = 3 | Serving size =4 ounces steak with about 1/2 cup mushrooms

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

This recipe is easily multiplied but steaks should be no more than about 1.5 Lbs. Leftovers are great. Use them in Philly Cheese Steaks!

Note: Those who are gluten-sensitive will want to use a gluten-free stock.

Serve with Roasted Potatoes or Roasted Garlic Mashed Potatoes or Mashed Yams or Yam Home Fries or Yam Home Fries - Low Sodium Version or Roasted Garlic Mashed Potatoes - Low Sodium Version or Brown and Wild Rice or Brown Rice

AND

Serve with Sauteed Spinach or Roasted Beets or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Green Beans with Red Onion or Candied Carrots or Zucchini with Sun Dried Tomatoes or Sauteed Leeks or Zucchini with Sun Dried Tomatoes - Low Sodium Version or Sauteed Leeks - Low Sodium Version or Yellow Squash and Onions

1/2 tsp grapeseed oil
3/4 lb small crimini mushrooms
1/2 cup shallot
3 Tbsp Cognac (bourbon will do also)
6 Tbsp non-fat beef stock
1 Tbsp pure maple syrup
fresh ground black pepper
1/2 Tbsp unsalted butter
1 lb lean London broil (top round)
1/8 tsp salt
fresh ground black pepper

Preheat the oven to 400°F.

Place a 12 inch non-stick skillet in the oven for about ten minutes. Remove and add the grapeseed oil to the pan and swirl to coat the pan well. Add the mushrooms and shallots and toss until well blended. Return the pan to the oven. Check the mushrooms about every 5 minutes and toss well. Stir with a wooden spatula, if necessary.

After about 15 minutes, the mushrooms will be well browned. Add the cognac, beef stock, maple syrup, pepper and butter. Toss well and return to the oven. Cook for another ten minutes, to reduce the liquid by about half. Remove the pan and set aside.

Place a 12 inch non-stick grill pan or skillet in the oven at 400°F. Heat for about ten minutes. While it is heating, carefully sprinkle 1/2 of the 1/8 teaspoon of salt across the top of the steak. Grind black pepper across the top. When the grill pan is hot, place the steak in, seasoned side down. Return the grill pan to the oven.

Before turning the steak, sprinkle the remaining salt over the top.

Rare steak takes about 8 minutes of the first side and 6 minutes after the turn.

Medium rare steak takes about 12 minutes of the first side and 8 minutes after the turn.

Remove the steak from the oven and turn the oven off. Place the pan with the mushrooms back in the oven. Place the steak on a cutting board and allow it to rest for 3 – 5 minutes.

When ready to carve, slice the beef very thin, cutting across the grain.

Serve over Garlic Mashed Potatoes and top with 1/3 of the sautéed mushrooms.

Nutrition Facts

Serving size = 4 ounces meat with mushrooms

Servings = 3

.

Amount Per Serving

Calories 327 Calories from Fat 114
  % Daily Value
Total Fat 13g 20%
    Saturated Fat 5g 25%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 72mg 24%
Sodium 217mg 9%
Total Carbohydrates 16g 5%
    Dietary Fiber 1g 3%
    Sugars 6g  
Protein 29g  
Vitamin A 10% Vitamin C 4%
Calcium 5% Iron 18%
Vitamin K 0 mcg Potassium 1075 mg
Magnesium 47 mg