Fennel-Crusted Sirloin Tips with Bell Peppers

Fennel-Crusted Sirloin Tips with Bell Peppers

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.

From EatingWell: October/November 2006, EatingWell Serves Two
Yield: 2 servings
Active Time: 35 minutes
Total Time: 35 minutes

Ingredients

  1. 8 ounces sirloin steak, trimmed of fat and cut into 1-inch chunks
  2. 1 teaspoon fennel seed, roughly chopped or coarsely ground in a spice mill
  3. 1/2 teaspoon kosher salt, divided
  4. 1 tablespoon extra-virgin olive oil
  5. 1 tablespoon minced garlic
  6. 3/4 cup reduced-sodium beef broth, divided (see Tips for Two)
  7. 1/4 cup dry red wine
  8. 2 bell peppers, cut into 1-inch squares
  9. Freshly ground pepper, to taste
  10. 1 tablespoon all-purpose flour

Preparation

  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 & Notes

Nutrition

Nutrition Per Serving: 327 calories; 15 g fat (4 g sat, 9 g mono); 55 mg cholesterol; 13 g carbohydrates; 28 g protein; 3 g fiber; 364 mg sodium; 719 mg potassium.

Nutrition Bonus: Vitamin C (380% daily value), Vitamin A (70% dv), Zinc (33% dv), Potassium (21% dv).

1 Carbohydrate Serving

Exchanges: 2 vegetable, 3 1/2 lean meat, 1 fat