Wild West Steak

Wild West Steak

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.

From EatingWell: July/August 1994
Yield: 4 servings
Active Time: 30
Total Time: 30

Ingredients

  1. 1 tablespoon canola oil, divided
  2. 1 Spanish onion, cut in half lengthwise and thinly sliced
  3. 1 red bell pepper, seeded and cut into thin strips
  4. 2 tablespoons coarse-grained mustard
  5. 1/4 cup water
  6. Salt & freshly ground pepper, to taste
  7. 4 4-ounce bison or beef tenderloin steaks, about 1 inch thick, trimmed

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

Nutrition Per Serving: 207 calories; 9 g fat (2 g sat, 4 g mono); 73 mg cholesterol; 6 g carbohydrates; 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).

1/2 Carbohydrate Serving

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