Steak Recipes
Blackstrap Steaks with Caramelized Onions
Yield: 4 servings
Ingredients
Caramelized Onions
- 1 1/2 cups sweet onions
- 3/4 cup red bell pepper
- 2 tablespoons fresh basil
- 2 tablespoons pine nuts
- 1 tablespoon balsamic vinegar
- 1/2 teaspoon pepper
Steak
- 4 chuck eye steaks (Delmonico)
- 1/4 cup molasses
- 2 tablespoons Worcestershire sauce
- 1 tablespoon balsamic vinegar
- Salt
- Fresh basil
Instructions
Caramelized Onions
- Spray a medium nonstick skillet with nonstick cooking spray. Heat over medium to medium-high heat until hot. Add onion; cook 5 to 7 minutes, stirring frequently.
- If necessary, re-spray skillet with cooking spray. Add bell pepper; continue cooking for 3 to 5 minutes or until onions are browned and bell pepper is crisp-tender, stirring frequently.
- Stir in sliced basil, pine nuts, vinegar and black pepper. Season with salt, as desired; keep warm.
Steak
- Combine molasses, Worcestershire sauce and vinegar in small bowl.
- Heat second large nonstick skillet over medium heat until hot. Season steaks with black pepper. Place steaks in pan; cook 9 to 11 minutes (ranch steaks, 8 to 11 minutes) for medium rare (145 degrees F) to medium (160 degrees F) doneness, turning occasionally and brushing with molasses mixture during last 3 to 4 minutes of cooking.
- Season steaks with salt, as desired; serve with caramelized onions. Garnish with basil sprigs, if desired.
Nutrition
Per serving: 405 Calories; 162 Calories from fat; 18g Total Fat (6g Saturated Fat; 7g Monounsaturated Fat;) 119mg Cholesterol; 186mg Sodium; 24g Total Carbohydrate; 1.7g Dietary Fiber; 36g Protein; 8.6mg Iron; 3.7mg NE Niacin; 0.6mg Vitamin B6; 2.8mcg Vitamin B12; 12.1mg Zinc; 33.8mcg Selenium
This recipe is an excellent source of Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc and Selenium.
Attribution
Recipe and photo used with permission from:
Texas Beef Council