Wednesday, January 7, 2009
Steak/Potatoes/Broccoli Weight Watchers
I used 3 different Weight Watchers recipes for this meal. The steak is called Steal au Poivre. The broccoli is Microwave Broccoli with Spicy Garlic Oil. The potatoes are Mashed Potatoes Gremolata. The steak had a really good sauce and Nick really liked it. The broccoli was really full of flavor and a cinch to make. And the potatoes were good too. I cut the potato recipe in half since it is meant to serve 6. We had a ton of leftovers still. I started the potatoes first and while I waiting for those to cook is when I started cooking the meat. I threw the broccoli in the microwave when the meat was almost done. Bonus - you get an entire steak and potatoes meal for only 7 points.
4 (3oz.) beef tenderloin steaks - 3/4 inch thick - trimmed of visible fat
1/2 tsp. salt
3/4 tsp. coarsely ground black pepper
3 tsp. olive oil
1 onion - chopped
2 garlic cloves - minced
1 1/2 tsp fresh thyme, minced - or 1/2 tsp dried
1 c. reduced sodium beef broth
2 tsp dijon mustard
1. Sprinkle the steaks with the salt. Press the pepper onto both sides of each steak. Heat 2 TBSP of oil in a large skillet over med/high heat. Add the steaks and cook until a thermometer reads 145 for med-rare. About 3 min on each side. Transfer the steaks to a plate. (we cooked them a little longer and I would still call it med/rare)
2. Heat the remaining 1 tsp oil in the same skillet over med/high heat. Add the onion, garlic and thyme. Cook, stirring frequently, until slightly softened - about 2 min. Add broth and bring to a boil. Cook until mixture reduces by about 1/3. Stir in the mustard.
3. Add the steaks with any accumulated juices to the skillet. Cook until heated through, about 30 seconds on each side.
Serving size - 1 steak with 3 TBSP sauce - 4 points
2 lbs red potatoes - peeled and quartered - I kept the skins on
2 tsp. olive oil
1 garlic clove - minced
1/2 c. reduced sodium chicken broth
2 TBSP fresh parsley - chopped
3/4 tsp lemon zest
3/4 tsp. salt
1/4 tsp. ground pepper
1. Combine the potatoes and enough cold water to cover by 2 inches in a large saucepan. Bring to a boil. Reduce the heat and simmer, covered until the potatoes are fork tender - 15-18min. (once the water was boiling is when I started the meat)
2. Drain the potatoes in a colander. Heat the oil in the same saucepan over low heat. Add the garlic and cook, stirring constantly until fragrant- about 30 seconds. Add the potatoes and cook, stirring frequently, until dry - about 2 min.
3. Meanwhile, microwave the broth until hot
4. Coarsely mash the potatoes with a potato masher or wooden spoon. Stir in the hot broth, parsley, zest, salt and pepper until blended. (this step made me add to the registry list - I never realized that I didn't have a potato masher. I also never realized what a PITA it is to mash potatoes with a wooden spoon. I wouldn't recommend it, unless you like very lumpy mashed potatoes.)
Serving size - 1/2 c. - 2 points
1 lb. broccoli crowns - cut into florets - I love broccoli crowns. Way easier to deal with than the whole head of broccoli
2 TBSP water
4 tsp. olive oil
1 garlic clove - minced
1/4 tsp. crushed red pepper
1/4 tsp. salt
4 lemon wedges - I just used the same lemon I zested earlier. Not pretty but functional
1. Combine the broccoli and water in a large microwavable bowl. Cover with plastic wrap and prick a few holes in the plastic. Microwave until the broccoli is crisp/tender - 3ish minutes. Stir once, halfway through cooking. Drain and return the broccoli to the same bowl.
2. Combine the oil, garlic and crushed red pepper in a separate bowl. Microwave until the garlic sizzles - about 30-45 seconds. Add the oil mixture and salt to the broccoli. Toss to coat and serve with the lemon wedges.
Serving size - 1 1/4 c. - 1 point