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

Ingredient Checklist

Directions

Instructions Checklist
  • 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; total fat 11.1g 17% DV; saturated fat 2.4g; cholesterol 61mg 20% DV; sodium 500mg 20% DV; potassium 673mg 19% DV; carbohydrates 13.3g 4% DV; fiber 3g 12% DV; sugar 5g; protein 25.3g 51% DV; exchange other carbs 1; vitamin a iu 3729IU; vitamin c 154mg; folate 74mcg; calcium 48mg; iron 3mg; magnesium 43mg; thiaminmg.