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. Source: EatingWell Magazine, October/November 2006

EatingWell Test Kitchen
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Ingredients

Directions

  • 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.

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  • 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.

  • 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

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 Facts

282 calories; 11.1 g total fat; 2.4 g saturated fat; 61 mg cholesterol; 500 mg sodium. 673 mg potassium; 13.3 g carbohydrates; 3 g fiber; 5 g sugar; 25.3 g protein; 3729 IU vitamin a iu; 154 mg vitamin c; 74 mcg folate; 48 mg calcium; 3 mg iron; 43 mg magnesium;