Low Fat Steak au Poivre with Garlic-Mashed
Potatoes
One 8-ounce potato
2 cloves garlic
Salt
5-ounce sirloin strip steak, well trimmed
Fresh ground black pepper
Olive or canola oil spray
One small shallot
1/3 cup dry red wine
1/3 cup reduced-sodium, fat-free beef stock
4 tablespoons 2-percent milk
3 fresh chives or 2 sprigs parsley
1) Halve the potato lengthwise, then cut crosswise into thin slices. (Don’t peel.) Peel and smash the garlic. Turn on the hot tap water while you put the potato and garlic into a saucepan with salt to taste. Barely cover with hot tap water. Cover with a lid and put over high heat. Cook for 12 minutes or until just tender.
2) Meanwhile, put a cast iron skillet over medium-high heat. Pound the steak to half its original thickness. Spray with oil on each side. Season with salt to taste. With a pepper mill on the coarsest setting, turn 20 grinds over each side. Rub in the pepper and salt with your hand.
3) Put the steak in the skillet for 2 1/2 minutes on each side for medium rare. Meanwhile, mince the shallot. Remove the steak when done and keep warm.
4) Add the shallot to the pan and cook for 1 minute. Add the wine and stock and increase the heat to high. Stir the bottom periodically with a wooden spoon until the liquid reduces to 3 tablespoons, about 3 minutes.
5) While the sauce thickens, warm the milk in a microwave oven for 30 seconds. Chop the chives or parsley leaves. Drain the potatoes and garlic well. Put in a food processor with the chives or parsley and salt to taste. Add 3 tablespoons of the milk and pulse just until pureed. Add the remaining tablespoon of milk, if needed. Pour the wine sauce over the steak and serve with the mashed potatoes.
Serves 1
Per serving: 420 calories, 39 grams protein, 45 grams carbohydrate, 10 grams fat, 3 grams saturated fat, 91 mg cholesterol, 260 mg sodium.