Posted on: Wednesday, October 13, 2004
SEVEN OR LESS
Stir-fried vegetables and steak quick, easy
By Thayer Wine
Nashville Tennessean
Serve this informal supper of steak with stir-fried vegetables anytime. It's easy and won't keep you in the kitchen long.
You can use round steak or sirloin, two firm cuts of meat, or rib-eye or tenderloin. The round steak and sirloin are economical and flavorful cuts that you can make more tender by the way you cook and cut them.
If you are careful to not overcook and to leave them on the rare side, they will be more juicy and less tough. Then cut them across the grain to serve.
If you aren't a bell pepper fan, feel free to substitute other vegetables, including sliced carrots, zucchini and green onions.
Serve this dish with steamed rice and a big green salad of baby greens and a raspberry vinaigrette with cut-up fresh pears and toasted sliced or slivered almonds. For dessert, offer a microwave-baked apple, quartered and sprinkled with a little cinnamon sugar.
STEAK WITH STIR-FRIED VEGETABLES
Heat oil in heavy nonstick skillet. Add onion slices, green and red pepper strips, half the garlic and the basil. Stir-fry over medium high heat 6 to 7 minutes; remove and keep warm.
Rub remaining garlic over steak. Saute steak in same skillet until juices rise to the surface, about 5 minutes. Turn and cook to desired doneness, about 2 minutes. Sprinkle with salt and pepper to taste, if desired.
To serve, carve steak diagonally across grain into thin slices.
Makes 4 servings.
• Per serving: 520 calories, 41 grams protein, 55 grams carbohydrate, 3.5 grams fiber, 14.5 grams fat, 95 milligrams cholesterol, 363 milligrams sodium.
