Thursday, July 31, 2008

Uncle Fats' Tasty Meal of the Week

Steaks with Tuscan-Style Cannellini Salad

Cannellini, large white kidney beans, are common in Tuscan dishes. You can use any white bean, such as Great Northern or navy beans.

2 cups chopped plum tomato (about 1/2 pound)
1 tablespoon chopped fresh rosemary
1 tablespoon chopped fresh parsley
2 tablespoons balsamic vinegar
2 teaspoons bottled minced garlic
1 teaspoon extravirgin olive oil
1 (16-ounce) can cannellini beans, rinsed and drained
3/4 teaspoon salt, divided
3/4 teaspoon cracked black pepper, divided
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
Cooking spray


Combine tomato, rosemary, parsley, vinegar, garlic, oil, and beans in a large bowl, stirring well. Sprinkle 1/4 teaspoon salt and 1/4 teaspoon pepper over bean mixture; stir to combine.
Heat a grill pan over medium-high heat. Sprinkle steaks evenly with remaining 1/2 teaspoon salt and remaining 1/2 teaspoon pepper. Coat pan with cooking spray. Add steaks to pan; cook 3 minutes on each side or until desired degree of doneness. Serve with bean mixture.

4 servings (serving size: 1 steak and 1/2 cup bean mixture)

Nutritional Information
CALORIES 291(35% from fat); FAT 11.2g (sat 3.9g,mono 4.8g,poly 0.9g); IRON 3.4mg; CHOLESTEROL 71mg; CALCIUM 59mg; CARBOHYDRATE 18.2g; SODIUM 700mg; PROTEIN 27.7g; FIBER 4.6g

Cooking Light, MAY 2007

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