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The Honolulu Advertiser
Posted on: Wednesday, January 18, 2006

TASTE
Wine sauce adds elegance to steak

By Linda Gassenheimer
Knight Ridder News Service

This steak cooked in a red wine sauce — a traditional French bistro dish — is easy to prepare and elegant enough for a fancy dinner. The sauce is made in the same skillet used to cook the steak, giving added flavor and body to this simple sauce.

Shallots are called for in the recipe; they have a milder flavor than onions. Their thinner cell structure makes for a smoother sauce. Cut the potatoes for the side dish into small cubes, to cook more quickly.

TIPS

Onions can be substituted for shallots.

Use any quick-cooking steak; thinner cuts cook in less time.

A meat thermometer should read 145 degrees for medium-rare and 160 degrees for medium.

This classic meat-and-potatoes meal needs a meat-and-potatoes wine like cabernet sauvignon.

STEAK IN RED WINE SAUCE

  • Olive-oil spray

  • 3/4-pound lean sirloin steak, about 3/4-inch thick (strip, flank or skirt can be used)

  • 4 medium-size shallots, sliced (about 1/2 cup)

  • 3/4 cup sliced mushrooms (2 ounces)

  • 1 tablespoon flour

  • 1/2 cup dry red wine

  • 1/4 cup fat-free, low-salt chicken broth

  • 1 tablespoon ketchup

  • 1 tablespoon fresh thyme leaves or 1 teaspoon dried

  • Salt and freshly ground black pepper

  • 2 tablespoons freshly chopped parsley (optional)

    Spray a medium nonstick skillet with olive-oil spray.

    Remove fat from steak and cut into two 6-ounce pieces.

    Heat skillet on medium high and brown steak 2 minutes on each side. Lower heat and add shallots and mushrooms; cook 2 minutes more.

    Turn the steak and continue to cook 2 more minutes.

    Cook 1 more minute if you prefer meat more well-done.

    Remove steak to individual plates.

    Add flour to the skillet and mix with vegetables until dissolved. Raise the heat and add the wine. Cook 1 minute. Add the broth, ketchup and thyme. Cook 4 minutes to reduce liquid and thicken.

    Add salt and pepper to taste. Spoon sauce over steak and sprinkle with parsley.

    Makes 2 servings.

  • Per serving: 330 calories (24 percent from fat), 8.9 g fat (3.1 g saturated, 3.4 g monounsaturated), 102 mg cholesterol, 38.8 g protein, 13.2 g carbohydrates, 1.4 g fiber, 255 mg sodium

    SAUTEED GARLIC POTATOES

  • 3/4-pound red potatoes (about 1 3/4 cups cubed)

  • 1 cup fat-free, low-salt chicken broth

  • 1 tablespoon olive oil

  • 2 medium cloves garlic, crushed

  • Salt and freshly ground black pepper

    Wash potatoes and cut into 1/2-inch cubes; do not peel. Heat chicken broth in a nonstick skillet just large enough to hold the potatoes in one layer. Add potatoes, cover and simmer 5 minutes. Chicken broth will evaporate. Add olive oil and garlic. Toss for 5 minutes over medium heat. Add salt and pepper to taste. Makes 2 servings.

  • Per serving: 206 calories (30 percent from fat), 6.9 g fat (0.9 g saturated, 5 g monounsaturated), no cholesterol, 4.8 g protein, 32.3 g carbohydrates, 2.3 g fiber, 294 mg sodium