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Sunrise Beef Steak

Mashed sweet potatoes, arugula salad, steak, and a spicy-sweet sauce make for a dish that is as hearty as it is colorful.

  • 55
    min
  • 4
    SERVINGS
  • 460
    Cal
  • 29 g
    Protein

Ingredients:

  • 1 beef Flat Iron Steak (about 1 pound)
  • 3/4 cup water, divided
  • 1/3 cup ginger preserves or mango chutney
  • 2 tablespoons rice vinegar
  • 1/4 teaspoon crushed red pepper
  • 2 cups 2% reduced-fat milk
  • 1/2 cup cornmeal
  • 1 cup mashed sweet potatoes
  • 1/2 teaspoon salt
  • 6 cups arugula leaves
  • 1 tablespoon olive oil

Cooking:

  1. Combine 1/2 cup water, ginger preserves, vinegar and red pepper in small non-reactive sauce pan. Bring to a boil; reduce to a simmer. Cook 8 to 10 minutes until sauce is thick and syrupy, or reduced to 1/4 cup. Keep warm. 

  2. Heat large nonstick skillet over medium heat until hot. Place beef Flat Iron Steak in skillet; cook 10 to 14 minutes for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Remove steaks; keep warm.
    Cook's Tip: To grill, place steak on grid over medium ash-covered coals. Grill, covered, 10 to 14 minutes (over medium heat on preheated gas grill, covered 12 to 16 minutes (for medium rare (145°F) to medium (160°F) doneness, turning occasionally. 

  3. In medium sauce pan, heat milk and remaining 1/4 cup water over medium-high heat to a boil. Add corn meal, whisking constantly until it starts to thicken. Reduce heat to low; whisk in sweet potato and salt. Continue cooking 5 minutes or until cornmeal grains are soft throughout, whisking frequently. Keep warm.

    Cook's Tip: You may substitute mashed canned yams for mashed sweet potatoes. 

  4. Toss arugula with olive oil in large bowl; season with salt and pepper as desired. Divide arugula among 4 plates. Place cornmeal mixture next to arugula. Carve steak into 1/2 inch-thick slices. Arrange beef slices on arugula. Garnish with ginger preserves mixture. 

461 CALORIES

0 % *

6.5g SAT FAT

0 % DV **

29g PROTEIN

0 % DV

4.9 mg IRON

0 % DV

8.8 mg ZINC

0 % DV

* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet

Nutrition information per serving: 461 Calories; 162.9 Calories from fat; 18.1g Total Fat (6.5 g Saturated Fat; 0.5 g Trans Fat; 1.3 g Polyunsaturated Fat; 7.8 g Monounsaturated Fat;) 81 mg Cholesterol; 516 mg Sodium; 44 g Total Carbohydrate; 3.9 g Dietary Fiber; 29 g Protein; 4.9 mg Iron; 778 mg Potassium; 4.9 mg NE Niacin; 0.6 mg Vitamin B6; 5.7 mcg Vitamin B12; 8.8 mg Zinc; 38 mcg Selenium; 127.3 mg Choline.

This recipe is an excellent source of Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, Selenium, and Choline; and a good source of Dietary Fiber, and Potassium.

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