Thursday, January 17, 2013

Contemporary Peppered Chopped Steak

I am excited to share this super yummy recipe with you. Chopped Steak is definitely one of my go to recipes for a weeknight. I found the recipe in The Biggest Loser Family Cookbook. So many low fat, budget-friendly and delicious meals in this book. I will be sharing a few with you!

This is a double portion of chopped steak. The WW Points and Nutrition Fact will be based on one 1/4 lb patty. I served this meal with some cauliflower mashed potatoes and roasted broccoli  I will give you the recipe to both these side dishes another time. 

Serves 4
1 pound 96% lean ground beef
3/4 cup cooked brown rice
6 tbsp minced fresh parsley
1/2 tsp salt
4 tsp ground black pepper
Olive oil spray
2 cups thinly sliced sweet onion rings
1 1/3 cups 100% grape juice
1/2 cup balsamic vinegar

In a large bowl, mix the beef, rice, 5 tbsp of the parsley, and the salt until well combined. Divide the mixture into 4 equal portions and form into 1" thick oval patties. Season evenly with the pepper, pressing it into the patties on all sides.

Place a large nonstick skillet over high heat. When hot, lightly mist the olive oil spray. Add the patties and cook for 2 to 4 minutes per side, or until the outsides brown and insides are slightly less done than desired. Transfer the steaks to a platter and cover to keep warm.

Respray the pan off the heat, then place over medium heat. Add the onions and cook, stirring, for about 5 minutes, or until tender. Add the grape juice and vinegar and return the heat to high. Boil for 9 to 11 minutes, or until the liquid is reduced to about 1/2 cup. Place the steaks on each of 4 serving plates and top with onions and sauce. Sprinkle with remaining 1 tbsp parsley and serve. 

Weight Watchers Point Plus Value: 7 point plus
Calories 271
Protein 24g
Carbohydrates 32g
Fat 5g
Saturated Fat 2g
Cholesterol 60mg
Fiber 3g
Sodium 372mg

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