Linda Gassenheimer | Tribune News Service
With thoughts of French Bastille Day, July 14, and the Olympics coming to Paris, I thought it would be fun to savor a simple, classic French Bistro dinner, Steak with Shallot Sauce (Steak aux Eschalot).
To go with the steak, I cooked some potato cubes with French green beans. These beans, also called haricot vert, are thinner and sweeter than other green beans. They can be found in most markets. The potatoes and green beans are cooked in the microwave to save time and washing another pot. I then sauteed the vegetables for a few minutes in the skillet used to cook the steak.
HELPFUL HINT:
Any type of quick cooking steak can be used such as skirt or sirloin.
Trimmed green beans can be used instead of French green beans.
Balsamic vinegar can be used instead of red wine vinegar.
COUNTDOWN:
Prepare ingredients.
Microwave potatoes and green beans.
Saute steak.
Cook shallots.
Brown potatoes and green beans.
SHOPPING LIST:
To buy: 3/4 pound grass-fed tenderloin steak, 1/2 pound French green beans, 3/4 pound red potatoes, 2 large shallots, 1 bottle wine vinegar, 1 can olive oil spray and 1 bunch fresh parsley(optional).
Staples: olive oil, butter salt and black peppercorns.
Recipe by Linda Gassenheimer
3/4 pound red potatoes, cut into 1-inch cubes, (about 2 cups)
1/2 pound French green beans cut into 1-inch pieces (about 2 cups)
2 tablespoons water.
Olive oil spray
3/4 pound grass fed tenderloin steak
1 cup sliced shallots
1 tablespoon butter, divided use
1 tablespoon red wine vinegar
1/2 tablespoon olive oil
2 tablespoons chopped parsley (optional)
Salt and freshly ground black pepper
Wash potatoes do not peel and cut into 1 inch cubes. Cut the green beans into 1-inch pieces. Place both in a microwave-safe bowl and add the water. Cover with another plate or plastic wrap. Microwave on high for 5 minutes. Remove from microwave, leave covered and set aside.
Heat a large nonstick skillet over medium high heat. Spray with olive oil spray and add steak. Saute 3 minutes without moving the steak. Turn steak over and saute 3 to 4 minutes for 1/2-inch steak. A meat thermometer should read 130 degrees for medium rare. Saute a few minutes more for medium 135-145 degrees. Remove to a cutting board to rest. Add the shallots and 1/2 tablespoon butter to the skillet. Saute shallots for 4 to 5 minutes and add the remaining butter and red wine vinegar. Continue to saute until shallots are transparent. Divide the steak into two portions and place on two dinner plates. Spoon the shallots on top. Sprinkle with parsley if using. Add the 1/2 tablespoon olive oil to the skillet. Uncover the potatoes and beans and add to the skillet. Toss for 2 minutes to slightly brown the potatoes. Divide in half and add to the dinner plates. Sprinkle the potatoes with salt and pepper to taste.
Yield 2 servings.
Per serving: 517 calories (39 percent from fat), 22.3 g fat (9.0 g saturated, 8.8 g monounsaturated), 99.5 mg cholesterol, 42.3 g protein, 42.6 g carbohydrates, 6.1 g fiber, 211 mg sodium.
(Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.)
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