Featured Recipe

Blackstrap Steaks With Caramelized Onions


Both beef options for this recipe, chuck eye steaks and ranch steaks, are versatile cuts.
Pan-broil the steaks to perfection, brushing with a delectable molasses mixture during the
last few minutes of cooking to add a tangy twist.  Top with Caramelized Onion Relish for the
perfect presentation.

Cook’s Tip: Four beef top blade steaks (flat iron), about 8 ounces each, may be substituted for beef chuck eye
or shoulder center steaks. Cook 13 to 15 minutes for medium-rare to medium doneness, tuning once.

Cook’s Tip: Coarsely chopped toasted walnuts may be substituted for pine nuts. To toast nuts, spread in single layer
on metal baking sheet. Bake in 350°F oven 3 to 5 minutes or until lightly browned, stirring occasionally.
(Watch carefully to prevent burning.) Set aside to cool.


 

Ingredients:

4

Caramilized Onion Relish:

Instructions:

1. To prepare Caramelized Onions, spray 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 3 to 5 minutes or until onions are browned and bell pepper is crisp-tender, stirring frequently. Stir in sliced basil, pine nuts, 1 tablespoon vinegar and black pepper. Season with salt, as desired; keep warm.
2. Meanwhile combine molasses, Worcestershire sauce and 1 tablespoon vinegar in small bowl.
3. Heat second large nonstick skillet over medium heat until hot. Season steaks with black pepper. Place steaks in pan; cook 9 to 11 minutes for medium rare to medium doneness, turning occasionally and brushing with molasses mixture during last 3 to 4 minutes of cooking.
4. Season steaks with salt, as desired; serve with caramelized onions. Garnish with basil sprigs, if desired.

Makes 4 servings.

Nutrition information per serving using beef chuck eye steak: 405 calories; 18 g fat (6 g saturated fat; 7 g monounsaturated fat); 119 mg cholesterol; 186 mg sodium; 24 g carbohydrate;
1.7 g fiber; 36 g protein; 3.7 mg niacin; 0.6 mg vitamin B6; 2.8 mcg vitamin B12; 8.6 mg iron; 33.8 mcg selenium; 12.1 mg zinc.

Nutrition information per serving using beef shoulder center steak (ranch): 342 calories; 11 g fat (3 g saturated fat; 5 g monounsaturated fat); 86 mg cholesterol; 201 mg sodium;
24 g carbohydrate; 1.7 g fiber; 36 g protein; 5.3 mg niacin; 0.7 mg vitamin B6; 3.9 mcg vitamin B12; 8.6 mg iron; 42.3 mcg selenium; 8.8 mg zinc.

Nutrition information per serving using beef top blade steak (flat iron): 468 calories; 20 g fat (6 g saturated fat; 9 g monounsaturated fat); 102 mg cholesterol; 223 mg sodium;
24 g carbohydrate; 1.7 g fiber; 46 g protein; 7.2 mg niacin; 1.0 mg vitamin B6; 6.1 mcg vitamin B12; 9.3 mg iron; 38.0 mcg selenium; 15.8 mg zinc.