Name: Sunrise Beef Steak
Prep time: 15
Cook time: 40
Total time: 55 min
Yield: 4
Cuisine: American
Ingredients: Flat Iron Steak; water; mango chutney; rice vinegar; crushed red pepper; reduced-fat milk; cornmeal; sweet potatoes; salt; arugula leaves; olive oil

Preparation

Step 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.
Step 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.

Cooking 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.
Step 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.

Cooking Tip: You may substitute mashed canned yams for mashed sweet potatoes.
Step 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.

Nutrition Information

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.

Nutrition Tip

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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55

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Ingredients

Preparation

Step 1

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Step 3

Step 4

Nutrition Information

Nutrition Tip

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55

4

11

Ingredients

Preparation

Step 1

Step 2

Step 3

Step 4

Nutrition Information

Nutrition Tip

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