Adapted from Men’s Health Magazine, December 2012
By Bill Waltzek – CPT
This month’s “what’s on my plate?” meal comes from Men’s Health magazine, December 2012. Not only is this recipe easy, but also it fits perfectly with a nutritional program of staying lean. It can be used as an anytime meal or a post workout meal depending on if you add a starch side. (such as whole grain rice or a sweet potato) . Also, it is extremely delicious and satisfying, and takes very little time to prepare. This will absolutely be on the menu rotation in our house now.
What you will need:
1 Tbsp olive oil
4 six-ounce sirloin or petite filets
2 shallots, minced
2 garlic cloves, minced
½ lb white or cremini mushrooms, cleaned, stems removed and sliced
1 cup red wine
1 cup low-sodium beef stock
2 tsp chopped fresh rosemary
Sear the Steaks
Preheat the oven to 400 degrees F. Heat the oil in a large cast-iron on high. Season the steaks with salt and plenty of black pepper and add them to the hot pan. Sear for 3 to 4 minutes until a deep brown crust develops on one side. Then flip the steaks over.
Transfer Them to the Oven
Place the skillet in the oven to finish cooking (6 to 8 minutes) for medium rare. Remove the pan from the oven and transfer the steaks to the cutting board to rest.
Make the Sauce
Place the pan back on the stove over medium heat. Add the shallots, garlic, and mushrooms: cook until the mushrooms begin to caramelize, 3 to 4 minutes. Add the red wine and stock, scraping the bottom of the pan with a wooden spoon. Cook until the liquid has reduced by about half, 2 to 3 more minutes. Stir in the rosemary. Divide the steaks among the four plates, top with the mushrooms and spoon on the sauce.
Makes 4 servings
55 grams protein
6 grams carbohydrates
13 grams fat
380 milligrams sodium
For an anytime meal you will want to stick with the Seared Sirloin with red-wine mushrooms and no added starch. For a post workout meal you can add a starch such as brown rice for improved recovery. And for some additional greens why not add a salad.