This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
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
Eating healthy does not mean that you have to eat chicken or fish all the time.
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.
This recipe is easily multiplied but steaks should be no more than about 1.5 Lbs. Leftovers are great.
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
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||olive oil|
|3/4 lb||small crimini mushrooms (halved)|
|1/2 cup||shallot (minced)|
|6 Tbsp||non-fat beef or chicken stock|
|1 Tbsp||pure maple syrup|
|fresh ground black pepper (to taste)|
|1/2 Tbsp||unsalted butter|
|1 lb||lean London broil (top round)|
|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 olive 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 bourbon, 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 on 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.
Serving size: 4 ounces meat with mushrooms
|Calories 347||Calories from Fat 114|
|% Daily Value|
|Total Fat 13g||20%|
|Saturated Fat 5g||25%|
|Monounsaturated Fat 5g|
|Trans Fat 0g|
|Total Carbohydrates 16g||5%|
|Dietary Fiber 1g||3%|
|Vitamin A 10%||Vitamin C 5%|
|Calcium 4%||Iron 18%|
|Vitamin K 0 mcg||Potassium 1075 mg|
|Magnesium 47 mg|