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

1. 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.
2. 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.
3. Stir in sliced basil, pine nuts, vinegar and black pepper. Season with salt, as desired; keep warm.

Steak

1. Combine molasses, Worcestershire sauce and vinegar in small bowl.
2. 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.
3. 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 (6 g Saturated Fat; 7 g Monounsaturated Fat;) 119 mg Cholesterol; 186 mg Sodium; 24 g Total Carbohydrate; 1.7 g Dietary Fiber; 36 g Protein; 8.6 mg Iron; 3.7 mg NE Niacin; 0.6 mg Vitamin B6; 2.8 mcg Vitamin B12; 12.1 mg Zinc; 33.8 mcg 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