Top Sirloin Steak with Asparagus & Tomato Orzo

Published On: Apr 04 2013 08:04:31 AM CDT

Top Sirloin Steak with Asparagus & Tomato Orzo

Total Recipe Time:  35 minutes

Makes 4 servings

Ingredients:

Directions:

  1. Press pepper evenly onto beef steak. Heat large nonstick skillet over medium heat until hot. Place steak in skillet; cook 15 to 18 minutes for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Season with salt, as desired. Remove from skillet; keep warm.
  2. Add broth and wine to skillet; increase heat to medium-high. Cook and stir 1 to 2 minutes or until brown bits attached to skillet are dissolved. Add tomatoes, capers, if desired, and garlic; cook and stir 6 to 7 minutes or until thickened.
  3. Meanwhile cook pasta according to package directions using salt in the water. Add asparagus during last 3 minutes of cooking time. Drain. Toss with half of the tomato mixture.
  4. Carve steak crosswise into slices. Serve steak over pasta. Spoon remaining tomato mixture over steak.

Nutrition information per serving: 476 calories; 11 g fat; 125 mg cholesterol; 167 mg sodium; 38 g carbohydrate; 51 g protein; 0.9 mg vitamin B6; 4.1 mcg vitamin B12; 7.1 mg iron; 10.1 mg zinc.This recipe is an excellent source of protein, vitamin B6, vitamin B12, iron and zinc.

Steak, Asparagus and Walnut Stir-Fry

Total Recipe Time: 25 to 30 minutes

Makes 4 servings

Ingredients:

Directions:

  1. Prepare brown rice according to package directions, omitting butter. Set aside; keep warm.
  2. Cut beef steaks across the grain into 1/4-inch strips; set aside.
  3. Heat 1 teaspoon oil in large nonstick skillet over medium-high heat until hot. Add asparagus; stir-fry 2 to 3 minutes or until crisp-tender. Add walnuts, garlic and salt; stir-fry 1 minute. Remove from skillet; keep warm.
  4. Heat 1 teaspoon oil in same skillet over medium-high heat until hot. Add half of beef; stir-fry 1 to 2 minutes or until outside surface of beef is no longer pink. Remove from skillet. Repeat with remaining 1 teaspoon oil and remaining beef. Return beef to skillet.
  5. Stir in asparagus mixture and broth; cook and stir until heated through. Serve over cooked rice. Top with crumbled blue cheese.

Nutrition information per serving: 442 calories; 23 g fat (6 g saturated fat; 7 g monounsaturated fat); 80 mg cholesterol; 594 mg sodium; 24 g carbohydrate; 4.2 g fiber; 36 g protein; 9.8 mg niacin; 0.8 mg vitamin B6; 1.6 mcg vitamin B12; 4.7 mg iron; 34.5 mcg selenium; 6.5 mg zinc; 120.7 mg choline.This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium, zinc and choline; and a good source of fiber.