Fennel-Crusted Sirloin Tips with Bell Peppers

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From: EatingWell Magazine October/November 2006

The mild anise flavor of fennel seed is balanced by the rich-tasting pan gravy and peppers. Serve with egg noodles tossed with parsley and a drizzle of extra-virgin olive oil.

Ingredients 2 servings

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  • 8 ounces sirloin steak, trimmed of fat and cut into 1-inch chunks
  • 1 teaspoon fennel seed, roughly chopped or coarsely ground in a spice mill
  • 1/2 teaspoon kosher salt, divided
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon minced garlic
  • 3/4 cup reduced-sodium beef broth, divided (see Tips for Two)
  • 1/4 cup dry red wine
  • 2 bell peppers, cut into 1-inch squares
  • Freshly ground pepper, to taste
  • 1 tablespoon all-purpose flour

Preparation

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  1. Rub steak with fennel seed and 1/4 teaspoon salt, turning to coat on all sides. Heat oil in a large skillet over medium-high heat. Add the steak in a single layer and cook, turning once, until browned on the outside and still pink in the middle, 2 to 4 minutes. Transfer to a plate and cover with foil to keep warm.
  2. Add garlic to the pan and cook, stirring constantly, until fragrant, about 30 seconds. Add 1/2 cup broth and wine, scraping up any browned bits with a wooden spoon. Add bell peppers, the remaining 1/4 teaspoon salt and pepper; bring to a simmer. Cover, reduce heat to maintain a simmer and cook until the peppers are tender-crisp, 4 to 6 minutes.
  3. Whisk the remaining 1/4 cup broth and flour in a small bowl. Add to the pepper mixture, increase heat to medium-high and bring to a simmer, stirring constantly. Return the steak to the pan. Adjust heat to maintain a slow simmer and cook, turning the meat once, about 2 minutes for medium-rare.
  • Tips for Two: Leftover canned broth keeps for up to 5 days in the refrigerator or up to 3 months in your freezer. Leftover broths in aseptic packages keep for up to 1 week in the refrigerator. Add to soups, sauces and stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them from drying out.

Nutrition information

  • Per serving: 282 calories; 11 g fat(2 g sat); 3 g fiber; 13 g carbohydrates; 25 g protein; 74 mcg folate; 61 mg cholesterol; 5 g sugars; 0 g added sugars; 3729 IU vitamin A; 154 mg vitamin C; 48 mg calcium; 3 mg iron; 500 mg sodium; 673 mg potassium
  • Nutrition Bonus: Vitamin C (255% daily value), Vitamin A (75% dv), Zinc (30% dv), Folate & Potassium (19% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 2 vegetable, 3 1/2 lean meat, 1 fat

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