Sauteed Steak with Mushrooms
2 large sweet potatoes (about 1 3/4 pounds)
Nonstick cooking spray
4 lean beef tenderloin steaks (4 ounces each), trimmed of all visible fat
freshly ground black pepper
4 cups sliced cremini mushrooms
1/4 cup chopped shallot
6 tablespoons balsamic vinegar
2 teaspoons cornstarch
1 cup low-fat, low-sodium chicken broth
1/2 cup fat-free evaporated milk
1/4 cup chopped fresh flat-leaf parsley
1. Prick the skin of the sweet potatoes with a fork, and microwave them covered with plastic on high for 7 to 8 minutes, until they are completely cooked, turning once halfway through. Set aside and cover with foil to keep warm.
2. Heat a large cast-iron skillet over medium-high heat. When the skillet is hot, remove it from the stove just while you spray it with the cooking spray. Season the steaks with salt and pepper. Add the steaks to the skillet and sauté until golden brown, about 4 minutes per side. Transfer the steaks to a platter, and cover with foil to keep them warm.
3. Spray the skillet with more cooking spray, again away from the stove, and add the mushrooms. Saute until the mushrooms start to become tender, about 5 minutes. Add the shallots and sauté 1 minute. Add the vinegar, scraping up any flavorful bits with a wooden spoon.
4. In a small bowl, add the cornstarch and chicken broth. Whisk until the cornstarch is dissolved. Add the mixture to the skillet, and bring the sauce to a boil. Stir in the evaporated milk and parsley and simmer until the sauce has slightly thickened. Season with salt and pepper to taste.
5. Split the sweet potatoes in half lengthwise. Serve the steaks with the pan sauce and the sweet potato halves.
324 calories, 5 g fat, 165mg sodium, 42 carbohydrate, 4 g fiber, 30 g protein
I literally could lick the pan.