Skillet Steak with Rainbow Sweet Peppers
Our dietitians' favouriteThis recipe is taken from the 2007 Milk Calendar. This is the Skillet Steak with Rainbow Sweet Peppers recipe.
- Prep: 10 min
- Cooking: 20 min - 25 min
Ingredients
- Salt and pepper to taste
- 1 lb (450 g) boneless beef sirloin or other grilling steak (about 3/4-inch/2 cm thick)
- 1 tbsp (15 mL) butter
- 2 garlic cloves minced
- 1 red bell pepper thinly sliced
- 1 yellow bell pepper thinly sliced
- 1 green bell pepper thinly sliced
- 1/2 tsp (2 mL) dried thyme or dried rosemary
- 2 tbsp (30 mL) all-purpose flour
- 1 1/2 cups (375 mL) Milk
- 1 tbsp (15 mL) Dijon mustard
- 2 tsp (10 mL) Worcestershire sauce
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Preparation
Sprinkle steak with 1/4 tsp (1 mL) each salt and pepper. In a large skillet, melt butter over medium-high heat; brown steak on both sides, about 2 min per side. Transfer to plate.
Reduce heat to medium; add garlic, red, yellow and green peppers and thyme to skillet. Cook, stirring often, for about 5 min or until soft. Whisk flour into milk; whisk in mustard and Worcestershire sauce. Gradually stir milk mixture into skillet, scraping up any brown bits stuck to pan.
Simmer, stirring often, for about 5 min or until slightly thickened. Return steak and accumulated juices to pan, spooning sauce over steak. Simmer, turning steak once, for 5 to 10 min or until steak is desired doneness. Transfer steak to cutting board; let rest for 5 min. Season sauce to taste with salt and pepper. Slice steak thinly across the grain and serve with sauce.
Tips
Cooking Tip:Heat the pan well before adding the butter to brown the steak to prevent the steak from sticking and to get the best browning.
For the Adventurous:Use boneless rib steak, beef tenderloin medallions or veal chops or cutlets. Add 1 chopped hot pepper with bell peppers and 1/4 cup (60 mL) dry red wine before adding flour.
Healthy Eating Tip:This recipe is bursting with vitamin C; make sure you're topped up in cold season!
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Nutritional information
Per serving| Energy: | 268 Calories |
| Protein: | 29 g |
| Carbohydrate: | 13 g |
| Fat: | 11 g |
| Fibre: | 1 g |
| Sodium: | 399 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 13 % / 139 mg |
| Niacin: | 42 % |
| Vitamin B12: | 123 % |
| Vitamin C: | 131 % |
| Zinc: | 63 % |
