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Look to the Eat Well, Live Well symbol for healthier meals. The person watching their weight can pay attention to portion size and be satisfied. And everyone else will appreciate the flavor and ease that these meals bring to the table. When you have an Eat Well, Live Well dinner meal, here's what you get:
- At least 2 (and sometimes 3) fruit and vegetable servings.
- Mostly "better" carbohydrates - from whole grains, beans, vegetables and fruits.
- No more than 600 calories, 7 grams saturated fat and 1000 mg of sodium per serving.
(For comparison, the Daily Values, a set of general guidelines for a healthy diet, call for less than 20g saturated fat and under 2,400mg of sodium in a 2,000 calorie diet.)
Pan-Seared Sirloin Steak with Demi-Glace
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Preheat oven to 350 degrees.
- Dust steaks with pan searing flour; pat off excess. Heat olive oil in oven-safe pan on MEDIUM, until oil faintly smokes; add steaks. Turn steaks over when caramelized (edges turn paper-bag brown about one-quarter of the way up sides), 3-4 min per side.
- Place pan with steaks in oven; cook 4-5 min, until internal temperature is 5 degrees below desired doneness (see chart below). Check by inserting thermometer halfway into thickest part of meat.
- Remove from oven and place pan on stovetop on MEDIUM. Add basting oil and butter; carefully swirl. Spoon over steaks to baste. Remove from pan when desired internal temperature is reached. Place on platter, let rest; keep warm.
- While meat rests, drain drippings from pan; add demi-glace and warm.
Final Beef Temperatures
Rare: Very red, warm center 125 degrees
Medium: Pink, warm center 130degrees
Well: Pink, very warm center 145 degrees and above
Recipe featured in Wegmans Menu Magazine Winter 2005, on pg.24.
Nutrition Info: Each serving ((1/2 steak with 1/4 cup sauce)) contains 250 calories, 5g carbohydrate (0g fiber), 21g protein, 16g fat (5g saturated fat), 65mg cholesterol and 400mg sodium.
Diabetes Exchanges: 3 Meat
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