NUTRITION PROFILE:
Low Calorie
| Low Carb
| High Fiber
| Low Sodium
| Low Sat Fat
| High Calcium
| Heart Healthy
| Diabetes Appropriate
| Healthy Weight
Texas toast served with watercress? Can you do that? Why not! Even though these elements may not normally appear together, who can argue with grilled bread topped off with a juicy grilled filet, a bed of watercress and an herb-rich butter.
Makes 4 servings
ACTIVE TIME: 45 minutes
TOTAL TIME: 45 minutes
EASE OF PREPARATION: Easy
1 tablespoon whipped or regular butter, slightly softened
3 teaspoons extra-virgin olive oil, divided
1 tablespoon minced chives or shallot
1 tablespoon capers, rinsed and chopped
3 teaspoons minced fresh marjoram or oregano, divided
1 teaspoon freshly grated lemon zest, divided
1 teaspoon lemon juice
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground pepper, divided
1 tablespoon minced fresh rosemary
1 clove garlic, minced, plus 1 clove garlic, peeled and halved
1 pound filet mignon, about 1 1/2 inches thick, trimmed of fat and cut into 4 portions
4 slices whole-grain bread
4 cups watercress, trimmed and chopped
1. Preheat grill to high.
2. Mash butter in a small bowl with the back of a spoon until it's soft and creamy. Stir in 2 teaspoons oil until combined. Add chives (or shallot), capers, 1 teaspoon marjoram (or oregano), 1/2 teaspoon lemon zest, lemon juice, 1/2 teaspoon salt and 1/4 teaspoon pepper. Cover and place in the freezer to chill.
3. Combine the remaining 1 teaspoon oil, remaining 2 teaspoons marjoram (or oregano), remaining 1/2 teaspoon lemon zest, remaining 1/4 teaspoon salt and pepper, rosemary and minced garlic in a small bowl. Rub on both sides of steak. Rub both sides of bread with the halved garlic clove; discard the garlic.
4. Grill the steak 3 to 5 minutes per side for medium-rare. Grill the bread until toasted, 30 seconds to 1 minute per side. Transfer the toasts to a large plate, place the steaks on top of the toasts and spread the herb butter on top of the steaks; let rest for 5 minutes. Divide watercress among 4 plates and top with the steak-topped toasts.
NUTRITION INFORMATION: Per serving: 303 calories; 14 g fat (5 g sat, 6 g mono); 80 mg cholesterol; 15 g carbohydrate; 29 g protein; 5 g fiber; 438 mg sodium; 462 mg potassium.
Nutrition bonus: Zinc (46% daily value), Selenium (44% dv), Vitamin C (28% dv), Iron (17% dv).
Exchanges: 1 starch, 3 1/2 lean meat, 1 fat; 1/2 Carbohydrate Servings.
TIP: Meat-Buying Tips:
Make sure that packaged meat isn't past its "sell-by" date and that there's not much moisture in the packaging.
Touch it if possible—it should be firm and not soft.
Look for bright red (not gray) meat. Vacuum-packed meat will be darker looking and should turn red as soon as it's exposed to air.
MAKE AHEAD TIP: Prepare herb butter (Step 2), wrap in plastic wrap and freeze for up to 1 month.
|

ADVERTISEMENT
|