This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who 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. Use gluten-free beer in this dish. Redbridge beer is gluten-free.
"Mustard's no good without roast beef."
- Chico Marx
Toasting the fennel seeds is key in this recipe. It takes a few more minutes but the result is a mellowing of the sometimes raw and bitter flavor of the fennel. The seeds will also crush easier into a fine powder.
Servings: 2 | Serving size: 4 ounces beef with sauce
Cooking Time: 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe makes great leftovers, especially for sandwiches.
Serve with Mashed Yams or Yam Home Fries or Home Fries - Low Sodium Version or Home Fries or Yam Home Fries - Low Sodium Version or Baked Sweet Potato
Serve with Parmesan Squash. or Parsnip French Fries or Roasted Parsnips and Carrots or Roasted Butternut Squash
|1 tsp||fennel seed|
|1 tsp||olive oil|
|1 Tbsp||coarse ground mustard|
|1 tsp||maple syrup|
|fresh ground black pepper (to taste)|
|2 4 ounce||filets top round|
|spray olive oil|
|2 Tbsp||beer or gluten-free beer|
Place a small skillet over medium-high heat. Add the fennel seed and toast, tossing frequently, for about 7 minutes.
Remove from heat to a plate and allow to cool. Once cooled, grind the fennel seeds to powder.
Place the fennel powder in a bowl with the olive oil, mustard, maple syrup, salt and pepper. Whisk the sauce until smooth.
Place a skillet in the oven and preheat the oven to 375F.
When the oven comes to temperature, spray the hot pan with the olive oil and place the steaks in the pan. Cook for about 5 minutes, then turn and cook for another 5 minutes (for medium-rare).
Remove the pan from the oven and set the steaks on plates for serving.
Add the beer to the pan. Place the pan over medium high heat and whisk the beer into the remaining sauce for about 45 seconds.
Serve the steak topped with the sauce.
Serving size: 4 ounces beef with sauce
Amount Per Serving
|Calories 203||Calories from Fat 66|
|% Daily Value|
|Total Fat 7g||12%|
|Saturated Fat 2g||9%|
|Monounsaturated Fat 4g|
|Trans Fat 0g|
|Total Carbohydrates 4g||1%|
|Dietary Fiber <1g||4%|
|Vitamin A 0%||Vitamin C 1%|
|Calcium 5%||Iron 13%|
|Vitamin K 2 mcg||Potassium 453 mg|
|Magnesium 38 mg|