Recipe and photo courtesy of The Beef Checkoff
|1 lb||Boneless beef top sirloin steak, cut ¾ inch thick|
|½ cup||Ready-to-serve beef broth|
|¼ cut||Balsamic vinegar|
|2 tbsp.||Jalapeno pepper jelly|
|Vegetable Barley Risotto (recipe follows)|
|¾ tsp.||Garlic salt|
|¾ tsp.||Chili powder|
|½ tsp.||Coarse grind black pepper|
|¼ tsp.||Ground cumin|
|¼ tsp.||Dried oregano leaves|
|¾ cup||Quick-cooking barley|
|1 cup||Zucchini, coarsely chopped|
|¼ cup||Shallots, minced|
|2 tsp.||Olive oil|
|1 clove||garlic, minced|
|1 can||(14 to 14 ½ ounces) Ready-to-serve beef broth|
|¾ cup||Tomatoes, chopped|
1. Prepare Vegetable Barley "Risotto." (Instructions below)
2. Meanwhile cut beef steak crosswise into four equal "petite" steaks. Combine seasoning ingredients; press evenly into both sides of each steak. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook about 8 to 10 minutes for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Remove steaks; keep warm.
3. Add broth, vinegar and jelly to skillet; cook until browned bits attached to skillet are dissolved and sauce thickens slightly, about 3 to 5 minutes. Spoon sauce over steaks and serve with barley risotto.
1. Heat large stockpot over medium heat until hot. Add barley and cook, stirring until lightly toasted, about 5 minutes. Add zucchini, shallots, oil and garlic; cook about 3 minutes until zucchini is crisp tender.
2. Stir in ¾ cup of broth. Bring to a simmer. Cook 5 minutes until liquid is almost absorbed. Add remaining broth; return to simmer and continue cooking 7 to 9 minutes or until barley is tender. Stir in tomatoes and pepper.
Nutrition information per serving (Steak):
200 calories; 5 g fat (2 g saturated fat; 2 g monounsaturated fat); 50 mg cholesterol; 515 mg sodium; 9g carbohydrate; 0.3 g fiber; 26 g protein; 7.7 mg niacin; 0.6 mg vitamin B6; 1.4 mcg vitamin B12; 2.0mg iron; 31.6 mcg selenium; 4.9 mg zinc.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc, and a good source of iron.
Nutrition information per serving (Risotto):
173 calories; 3 g fat (0 g saturated fat; 2 g monounsaturated fat); 0 mg cholesterol; 525 mg sodium; 31g carbohydrate; 6.9 g fiber; 7 g protein; 1.8 mg niacin; 0.2 mg vitamin B6; 0 mcg vitamin B12; 1.5 mg iron; 13.3 mcg selenium; 1.1 mg zinc.
This recipe is an excellent source of fiber; and a good source of protein, vitamin B6, and selenium.