QUICK FIX

Spicy steak preps fast with fennel bean salad

2013-03-20T00:00:00Z Spicy steak preps fast with fennel bean saladLinda Gassenheimer Mcclatchy-tribune News Service Arizona Daily Star

Neapolitan bistecca alla pizzaioli (Steak with Spicy Tomato Sauce) was originally used to disguise the poor quality of meat in this region of Italy. Today we can enjoy excellent meats with this sauce for a quick and delicious meal.

Fennel has a large, pale green bulbous base with darker green stems and feathery, bright green leaves. It's sometimes labeled anise in the market. Both the base and stems can be eaten raw or cooked. It has a very mild, sweet licorice flavor. The fennel is very thinly sliced for this salad. Use a mandolin or the thin slicing blade on the food processor - it will take only a few minutes.

Steak Pizzaioli

Serves: 2

• 1/2 cup low-sodium pasta sauce

• 4 pitted black olives, cut in half

• 1 teaspoon dried oregano

• Several drops hot pepper sauce

• Salt and freshly ground black pepper

• Olive oil spray

• 1 teaspoon minced garlic

• 1/2 pound sirloin steak

Place pasta sauce, olives and oregano in a microwave-safe bowl. Microwave on high 2 minutes to warm through. Set aside. Or for stove top, simmer pasta sauce, olives and oregano in a saucepan until heated through, about 3 to 4 minutes. Add the hot pepper sauce and salt and pepper to taste. Cover and remove from heat while steak cooks.

Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Rub the garlic onto the steak and brown the steak on both sides, about 2 minutes. Salt and pepper the cooked sides. Lower heat to medium and cook 5 minutes or until steak is cooked through. A meat thermometer should read 130 degrees for rare and 160 degrees for medium. Remove from the skillet and spoon sauce on top.

Per serving: 328 calories (55 percent from fat), 20.1 grams fat (7.4 grams saturated, 8.8 grams monounsaturated), 61 milligrams cholesterol, 24.1 grams protein, 10.9 grams carbohydrates, 2.2 grams fiber, 142 milligrams sodium.

Fennel and Bean Salad

Serves: 2

• 1 large fennel bulb, thinly sliced (about 3 cups)

• 1 cup drained and rinsed cannellini or white navy beans

• 3 tablespoons reduced-fat Italian salad dressing

• Salt and freshly ground black pepper

Cut the top stem and feathery leaves off the fennel. Reserve leaves. Wash and slice the fennel bulb. Place sliced fennel and beans in a bowl and add dressing and salt and pepper to taste. Toss well. Snip about 1 tablespoon of the feathery leaves and sprinkle over salad.

Per serving: 207 calories (10 percent from fat), 2.2 grams fat (0.3 grams saturated, 0.5 grams monounsaturated), 2 milligrams cholesterol, 11.4 grams protein, 38.1 grams carbohydrates, 10.5 grams fiber, 77 milligrams sodium.

Copyright 2014 Arizona Daily Star. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.

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