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Wild West Steak

:  July/August 1994

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This quick dinner couples perfectly seared steaks with mustard-laced sautéed onions and peppers. When grilling bison, do not cook it beyond medium doneness or it will be dry. If you cannot get tenderloin for this dish, try New York strip or rib-eye steak. Make it a meal: Roasted Corn with Basil-Shallot Vinaigrette makes a nice side dish.


Wild West Steak Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 tablespoon canola oil, divided
  • 1 Spanish onion, cut in half lengthwise and thinly sliced
  • 1 red bell pepper, seeded and cut into thin strips
  • 2 tablespoons coarse-grained mustard
  • 1/4 cup water
  • Salt & freshly ground pepper, to taste
  • 4 4-ounce bison or beef tenderloin steaks, about 1 inch thick, trimmed

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Preparation

  1. Preheat grill.
  2. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, for 5 minutes. Add bell pepper and cook until the onion is golden, about 10 minutes more. (If the mixture becomes too dry, add 1 to 2 tablespoons of water.)
  3. Whisk mustard with water in a small bowl. Add to the onion mixture and cook until most of the liquid has evaporated, about 2 minutes. Season with salt and pepper; keep warm.
  4. Brush steaks lightly with the remaining 1 teaspoon oil and season to taste with salt and a generous grinding of pepper. Grill the steaks to desired doneness, about 3 minutes per side for medium-rare. Serve with the onion-pepper mixture.

Nutrition

Per serving: 207 calories; 9 g fat ( 2 g sat , 4 g mono ); 73 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 25 g protein; 2 g fiber; 273 mg sodium; 451 mg potassium.

Nutrition Bonus: Vitamin A (37% daily value), Vitamin C (97% dv), Iron (19% dv), Selenium (50% dv), Zinc (29% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 2 1/2 lean meat, 1/2 fat


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Recipe Categories

Holiday
Memorial Day
Father's Day
July 4th
Labor Day
Style/Theme
Entertaining, casual
Green
Quick (total 30 min. or less)
Ease of Preparation
Easy
Total Time
30 minutes or less
Type of Dish
Main dish, meat
Servings
4
Ethnic/Regional
Southwest
Main Ingredient
Bison/Buffalo
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Gluten free
Preparation/ Technique
Grill/BBQ
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Publication
July/August 1994
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