Helpful hints:
- Any type of quick-cooking steak can be used, skirt; flank or rib-eye.
- The steak can be grilled or broiled instead of sauteed.
- Any type of mushroom can be used.
- Onion is used in both recipes. Slice it at one time and divide accordingly.
Countdown:
- Microwave potatoes.
- Cook steak.
- Saute mushrooms, garlic and onion.
- Saute potatoes and poblano pepper in same skillet used for steak.
Shopping list:
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 3/4 pound grass-fed strip steak, 1 pound red potatoes, 1 poblano pepper, 1/4 pound sliced baby bella mushrooms and 1 red onion.
Staples: garlic, olive oil, salt and black peppercorns.
Garlic Steak
Recipe by Linda Gassenheimer
3/4 pound grass-fed strip steak
2 teaspoons olive oil
Salt and freshly ground black pepper
3 garlic cloves, crushed
1 cup sliced red onion
1/4 pound sliced baby bella mushrooms (about 1 1/2 cups)
Remove visible fat from the steak. Heat olive oil in a nonstick skillet over medium-high heat. Add the steak and brown 2 minutes. Turn and brown second side 2 minutes. Sprinkle the cooked side with salt and pepper to taste. Turn heat to medium and continue to saute the steak for 3 minutes for a 3/4-inch thick steak. A meat thermometer should read 140 degrees for medium- rare. Cook longer for more well done. Remove to a cutting board to rest while sauteing the garlic, onion and mushrooms.
Add the garlic, onion and mushrooms to the skillet. Saute 3 to 4 minutes. Add salt and pepper to taste. Serve over the steak.
Yield 2 servings.
Per serving: 280 calories (30 percent from fat), 9.4 g fat (2.5 g saturated, 3.9 g monounsaturated), 96 mg cholesterol, 42.0 g protein, 8.8 g carbohydrates, 1.7 g fiber, 103 mg sodium.
Chili Pepper Potatoes
Recipe by Linda Gassenheimer
1 pound red potatoes, washed, do not peel and cut into 1- to 1 1/2-inch pieces (about 2 1/2 cups)
1/4 cup red onion, sliced
2 teaspoons olive oil
1 poblano pepper, stem, seeds removed, and coarsely chopped (about 1/2 cup)
Salt and freshly ground black pepper
Place potatoes and onion in a microwave-safe bowl. Add 1/4 cup water. Microwave on high 6 to 7 minutes or until potatoes are cooked. When the garlic, onion and mushrooms have been removed, add 2 teaspoons olive oil, the potatoes, onion and poblano pepper. Saute 3 to 4 minutes or until the potatoes are browned on all sides. Add salt and pepper to taste.
Yield 2 servings.
Per serving: 214 calories (21 percent from fat), 4.9 g fat (0.7 g saturated, 2.2 g monounsaturated), no cholesterol, 4.9 g protein, 39.6 g carbohydrates, 4.1 g fiber, 43 mg sodium.
About the Author