Quick Fix for 2

Quick Fix: Make Steak with Spicy Tomato Sauce

Miami HeraldMarch 26, 2013 

FOOD QUICKFIX MCT

Steak Pizzaioli with Fennel and Bean Salad is a quick-to-make meal.

MCT

Neapolitan bistecca alla pizzaioli (Steak with Spicy Tomato Sauce) was originally used to disguise the poor quality of meat in this region of Italy. Today we can enjoy excellent meats with this sauce for a quick and delicious meal.

Fennel has a large, pale green bulbous base with darker green stems and feathery, bright green leaves. It’s sometimes labeled anise in the market. Both the base and stems can be eaten raw or cooked. It has a very mild, sweet licorice flavor. The fennel is very thinly sliced for this salad. Use a mandolin or the thin slicing blade on the food processor. It will take only a few minutes.

Wine suggestion: Folks in Napoli might drink a big, smooth, red Lacryma del Vesuvio Rosso by the local Mastroberardino winery; failing that, go with a nice chianti.

This meal contains 534 calories per serving with 38 percent of calories from fat.

Helpful hints

•  Any type of steak such as flank, rib eye, skirt or strip can be used.

•  Celery can be substituted for fennel.

• Any type of pasta-style sauce can be used.

•  The quickest way to chop the fennel leaves is to snip them with a scissors.

Countdown

•  Prepare salad and set aside.

• Prepare sauce.

•  Saute steak.

McClatchy-Tribune News Service

Gassenheimer: Dinnerinminutes.com

For a printable copy of the recipes, click the links:

Fennel and Bean Salad

Steak Pizzaioli

Fennel and Bean Salad 1 large fennel bulb, thinly sliced (about 3 cups) 1 cup drained and rinsed cannellini or white navy beans 3 tablespoons reduced-fat Italian salad dressing Salt and freshly ground black pepper

CUT the top stem and feathery leaves off the fennel. Reserve leaves. Wash and slice the fennel bulb. Place sliced fennel and beans in a bowl and add dressing and salt and pepper to taste. Toss well. Snip about 1 tablespoon of the feathery leaves and sprinkle over salad. Yield: 2 serving.

PER SERVING: 207 calories (10 percent from fat), 2.2 grams fat (0.3 grams saturated, 0.5 grams monounsaturated), 2 milligrams cholesterol, 11.4 grams protein, 38.1 grams carbohydrates, 10.5 grams fiber, 77 milligrams sodium.

Steak Pizzaioli 1 / 2 cup low-sodium pasta sauce 4 pitted, black olives, cut in half 1 teaspoon dried oregano Several drops hot pepper sauce Salt and freshly ground black pepper Olive oil spray 1 teaspoon minced garlic 1 / 2 pound sirloin steak

PLACE pasta sauce, olives and oregano in a microwave safe bowl. Microwave on high 2 minutes to warm through. Set aside. Or for stove top, simmer pasta sauce, olives and oregano in a saucepan until heated through, about 3 to 4 minutes. Add the hot pepper sauce and salt and pepper to taste. Cover and remove from heat while steak cooks.

HEAT a nonstick skillet over medium-high heat and spray with olive oil spray. Rub the garlic onto the steak and brown the steak on both sides, about 2 minutes. Salt and pepper the cooked sides. Lower heat to medium and cook 5 minutes or until steak is cooked through. A meat thermometer should read 130 degrees for rare and 160 degrees for medium. Remove from the skillet and spoon sauce on top. Yield: 2 servings

PER SERVING: 328 calories (55 percent from fat), 20.1 grams fat (7.4 grams saturated, 8.8 grams monounsaturated), 61 milligrams cholesterol, 24.1 grams protein, 10.9 grams carbohydrates, 2.2 grams fiber, 142 milligrams sodium.

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