Beef and Veal: Beef and Veal Dishes: Mustard Steak with Tuscan Salad

Char-grilled steak basted with mustard and served with a salad of artichoke, tomato and beans.

Author: CalorieKing
Date: January 02, 2013

Serves: 4 person(s)
Yield: 4 x approx. 3 oz cooked steaks

Preparation Time: 20 mins
Cooking Time: 20 mins

Ingredients:

    4 oz mixed green and butter beans, cut into 2-inch slices
    7 oz mixed salad greens
    2 tomatoes, cut into wedges
    10 oz artichoke hearts, drained (and rinsed, if in oil)
    1 Tbsp low-fat Italian salad dressing
    4 lean beef steaks (3.5 oz each or 14 oz total) *
    2 tsp olive oil
    1 Tbsp mustard, or as desired

Directions:

    SALAD: Steam or microwave beans until bright in color, about 2 minutes. Rinse in cold water, drain.

    Toss with salad greens, tomatoes and artichokes. Chill well, then add about a tablespoon of dressing when ready to serve.

    STEAK: Brush steak with a little oil to stop surface from drying out and sticking to cooking surface.

    Cook on a hot barbecue plate or char-grill until well sealed (about 2 to 3 minutes each side for boneless cuts, 3 to 4 minutes each side for bone-in cuts) before turning, using the juices which appear on uncooked side as an indication when steak is ready to turn. Brush with mustard.

    For rare, cook 2 minutes per side. For medium or well done, move to cooler part of barbecue or reduce heat to medium/low and continue cooking about 2 to 3 minutes each side for medium, 4 to 5 minutes each side for well done. For a really tender, juicy result, lean beef is best cooked to rare or medium only.

    Test steak to check if it is cooked to your liking by pressing with tongs rather than cutting it. To retain juiciness, cover and rest about 2 minutes before serving.

Variations:

    * RECOMMENDED BEEF CUTS: Bone-in Steak: Blade, rib or sirloin. Boneless Steak: Sirloin, rib eye, rump (including eye, center cut and tip), round eye medallion, or blade.

    Can serve with a whole wheat bread roll.

    Serving suggestion is not included in the nutritional analysis.

Nutritional Information
(Per Serving)

Calories:236 cals
Kilojoules:987 kJ
Fat:8.0 g
Carbohydrates:8.1 g
Protein:32.3 g
Cholesterol:50.5 mg
Sodium:402 mg
Saturated Fat:2.3 g
Fiber:4.0 g
Calcium:68.0 mg
Total Sugars:2.7 g

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