Pan-Broiled Steak with Tomatoes and Garlic-Ital



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Pan-Broiled Steak with Tomatoes and Garlic-Ital

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Posted by ADMIN at 09/26/2007 06:35 | 0 comments

Directions:



Recipe via Meal-Master (tm) v8.05

Title: Pan-Broiled Teriyaki Salmon Lowfat
Categories: Low fat, Fish, Oriental, Seafood
Yield: 4 Servings

1/2 tb Toasted sesame oil
2 tb Mirin; (sweet rice wine
Available in orienta
Markets) I use saki
2 tb Low-sodium soy sauce
4 oz Fresh salmon fillets
Skinned
Scallions finely chopped

In a 10-inch saute pan, heat the sesame oil, mirin, and soy sauce. Add the
salmon fillets, and pan-fry for 2 minutes over medium heat. Carefully turn
the fish over with a spatula and cook for 2 more minutes, or until the
salmon is pink on the outside and barely pink inside. Garnish with chopped
scallions and serve on heated plates. YIELD: Serves 4 Each serving: 162
cals, 23gm protein, 5.4gm total fat, 2gm carbo, 59mg chol, 0.1gm fiber,
393mg sodium, 59mg calcium Exchanges: 3 meat

Ingredients:

: 1/4 c olive
: 1 ts finely chopped garlic
: 2 c seeded sliced tomatoes
: 1 ts crumbled dried oregano
: 1 ds freshly ground black pepper
: Salt to taste
: 3 lb beef T-bone, porterhouse or
: sirloin steak -- 1
: inch thick

Heat 2 tablespoons of the olive oil in a haevy 8 in skillet over moderate
heat. Remove the pan from the heat, add the garlic, and stir for 30
seconds with a wooden spoon. Add the tomatoes, oregano, 1/2 teaspoon of
salt and a few grindings of pepper, and cook over moderate heat, stirring
with the wooden spoon. When the tomatoe liquid has boiled away, remove the
pan from the heat. In a 10 in skillet, heat the remaining two tablespoons
of olive oil. Over high heat, brown the steak in the oil for a couple of
minutes on each side. Reduce the heat to moderate and spoon the tomato
sauce over and around the meat. Cover and cook for three to five minutes,
or until the steak is done to your taste. (To test, make a small incision
near the bone, and judge the redness of the meat.) To serve, scrape off the
tomato sauce, and transfer the staek to a carving board. Simmer the sauce
for 1-2 min, scraping in any potcake from the bottom of the pan. Taste for
seasoning. Slice the staeak and serve with sauce.
Posted to MM-Recipes Digest by "deborah kuhnen" <debkuhnen@email.msn.com>
on Mar 14, 1998

Serves:

4 Servings 		 
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