• Prep Time:
  • Cooking Time:
  • Serves: 4 Servings

Pan-Broiled Steak with Tomatoes and Garlic-Ital

  • Recipe Submitted by on

Category: Meat

 Ingredients List

  • : 1/4 c olive
  • : 1 ts finely chopped garlic
  • : 2 c seeded sliced tomatoes
  • : 1 ts crumbled dried oregano
  • : 1 ds freshly ground black pepper
  • : Salt to taste
  • : 3 lb beef T-bone, porterhouse or
  • : sirloin steak -- 1
  • : inch thick
  • Heat 2 tablespoons of the olive oil in a haevy 8 in skillet over moderate
  • heat. Remove the pan from the heat, add the garlic, and stir for 30
  • seconds with a wooden spoon. Add the tomatoes, oregano, 1/2 teaspoon of
  • salt and a few grindings of pepper, and cook over moderate heat, stirring
  • with the wooden spoon. When the tomatoe liquid has boiled away, remove the
  • pan from the heat. In a 10 in skillet, heat the remaining two tablespoons
  • of olive oil. Over high heat, brown the steak in the oil for a couple of
  • minutes on each side. Reduce the heat to moderate and spoon the tomato
  • sauce over and around the meat. Cover and cook for three to five minutes,
  • or until the steak is done to your taste. (To test, make a small incision
  • near the bone, and judge the redness of the meat.) To serve, scrape off the
  • tomato sauce, and transfer the staek to a carving board. Simmer the sauce
  • for 1-2 min, scraping in any potcake from the bottom of the pan. Taste for
  • seasoning. Slice the staeak and serve with sauce.
  • Posted to MM-Recipes Digest by "deborah kuhnen"
  • on Mar 14, 1998


Recipe via Meal-Master (tm) v8.05

Title: Pan-Broiled Teriyaki Salmon Lowfat
Categories: Low fat, Fish, Oriental, Seafood
Yield: 4 Servings

1/2 tb Toasted sesame oil
2 tb Mirin; (sweet rice wine
Available in orienta
Markets) I use saki
2 tb Low-sodium soy sauce
4 oz Fresh salmon fillets
Scallions finely chopped

In a 10-inch saute pan, heat the sesame oil, mirin, and soy sauce. Add the
salmon fillets, and pan-fry for 2 minutes over medium heat. Carefully turn
the fish over with a spatula and cook for 2 more minutes, or until the
salmon is pink on the outside and barely pink inside. Garnish with chopped
scallions and serve on heated plates. YIELD: Serves 4 Each serving: 162
cals, 23gm protein, 5.4gm total fat, 2gm carbo, 59mg chol, 0.1gm fiber,
393mg sodium, 59mg calcium Exchanges: 3 meat

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