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Steak and Mushrooms with Tomatoes

More than 25% of your daily requirement of vitamins

This low-carb, low-calorie, standalone meal does triple duty: it works equally well as breakfast, lunch, or even dinner. Not only is it delicious and filling, it gives you more than 25% of your daily requirement of vitamins B2, B3, B6, phosphorus, potassium, and zinc, plus a healthy dose of vitamin C, iron, folic acid, and thiamin.

Steak and Mushrooms with Tomatoes

(serves )


Ingredients:

  • 1 3-to-4 ounce lean beef steak*
  • 1 C sliced mushrooms
  • 1 C tomatoes chopped into bite-sized pieces
  • 2 T coconut oil
  • 1 t butter
  • Dash of salt

To make:

Heat the oil till nearly smoking hot then reduce heat to medium-high. Add the steak and cook, turning once mid-way, till done. Remove from the pan and transfer it to the plate.

How long you cook it will depend on how well-done you like the steak and the thickness of the steak. Here’s a rough guide:

For a 1-inch thick steak

  • Rare: 2 minutes on each side
  • Medium: 3-3 1/2 minutes each side
  • Well-done: 5 minutes each side

Cooking time is influenced by a wide variety of factors from the thickness of the steak and the cut of meat to the pan you’re using, so this is only a guide. If you like the steak less than well-done, err on the side of caution; you can always throw it back in the skillet to cook a bit longer but you can’t un-cook it once it’s done.

Once you’re satisfied with the doneness of the steak, return the pan to the stove on medium heat. Melt the butter and add the mushrooms and a dash of salt. Sauté the mushrooms, stirring occasionally, until soft. Add the tomatoes and cook 2 more minutes; you can serve this as a side or smother the steak with it as you choose.

 

*Nutritional info given is for a 3-ounce steak. For each additional ounce add 36 calories.

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