Steak with Fennel and Beans
tablespoon olive oil
10 ounces beef shoulder petite tenders
small fennel bulb, saving 2 Tbsp. of the feathery fronds
cup reduced sodium beef broth
medium onion, chopped (1/2 cup)
cup grape tomatoes, halved
cloves garlic, minced
tablespoon fennel seed, coarsely crushed
15 ounce can cannellini (white kidney) beans, rinsed and drained
tablespoons balsamic vinegar
salt and pepper
- In a large skillet heat oil over medium-high heat*. Sprinkle steaks with salt and pepper and add to the pan. Cook about 12 minutes each side or until medium-rare (145 degrees F). Remove steaks; cover with foil. Let stand 10 minutes before slicing.
- Meanwhile, use a sharp knife to cut off the fennel stalks (about 1 inch above the bulb). Discard stalks, saving 2 Tbsp. of the feathery fronds. Cut a thin slice off the root end of the bulb. Cut bulb into thin wedges. Cut away and discard tough core from each wedge.
- Add broth to hot skillet. Cook and stir, scraping up browned bits from the bottom of the pan. Add fennel wedges; cook 4 minutes. Add onion, tomatoes, garlic, and fennel seed; cook about 5 minutes until vegetables are just tender. Add beans and balsamic vinegar; cook 3 minutes more. Sprinkle with fennel fronds. Serve beans, vegetables, and their pan juices with sliced steak.
From the Test Kitchen
* If meat browns too quickly, reduce heat to medium.
This protein-packed dish is easy on the budget thanks to beef shoulder petite tenders - a juicy cut that is relatively new to the marketplace.
Nutrition Facts(Steak with Fennel and Beans)
- Per serving:
- 350 kcal cal.,
- 13 g fat
- (4 g sat. fat,
- 1 g polyunsaturated fat,
- 6 g monounsatured fat),
- 79 mg chol.,
- 473 mg sodium,
- 26 g carb.,
- 8 g fiber,
- 5 g sugar,
- 37 g pro.
- Percent Daily Values are based on a 2,000 calorie diet