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A beefed-up feast

From Staff Reports

For a satisfying, filling meal, there's nothing like a healthy serving of steak and potatoes. Here are a few ways to serve up your beef that will delight your family and friends.

Steak, potatoes and peppers

From MasterCook Mac

2 pounds T-bone steak, two one pounders
2 large potatoes
3/4 teaspoon ground black pepper, divided
3 tablespoons olive oil
2 cloves garlic, minced
1/4 teaspoon salt
1 large bell pepper, cut in strips


Place potato slices on paper plate, overlap slightly, and cover loosely with plastic wrap. Microwave on high for 6-7 minutes or until potatoes are barely fork tender and reserve.

Rub 1/2 teaspoon of pepper onto both sides of T-Bone steaks; place steaks on grid over medium coals turning once and season with salt if desired.

Cook to desired doneness.

Place vegetables around steaks on grid during last 9-12 minutes of cooking time; turn after five minutes and cook until tender. Carve steaks into thick slices and serve with vegetables.

Per serving: 1444 Calories; 98g Fat (61% calories from fat); 70g Protein; 69g Carbohydrate; 244mg Cholesterol; 463mg Sodium


Steak au trois poivre (with three peppers)

From MasterCook Mac

1 1/2 pounds sirloin steak
1/2 cup dry red wine
2 tablespoons soy sauce
1 tablespoon Worcestershire sauce
1 teaspoon dry mustard
1 teaspoon green peppercorns - crushed
1/2 teaspoon black peppercorns - coarsely ground
1/4 teaspoon white pepper
2 large garlic cloves
1 teaspoon olive oil
Salt to taste

In a shallow baking dish, whisk together all ingredients except meat.

"Score" steak by cutting just into the surface. Add steak and thoroughly coat.

Marinate at room temperature for at least one hour or overnight in the refrigerator. Broil or grill to desired doneness.

3-4 minutes per side: Rare
5-6 minutes per side: Medium
7-9 minutes per side: Well-done

Makes 6 three ounce cooked portions.

Preparation Time: 10 minutes
Marinate: 1-24 hours
Cooking Time: 6-18 minutes

Per serving: 263 Calories; 17g Fat (62% calories from fat); 21g Protein; 2g Carbohydrate; 72mg Cholesterol; 437mg Sodium

Beef tenderloin with Cajun seasonings and stilton sauce

From MasterCook Mac, recipe by Kirby-O'Brien & Associates

2 1/2 pounds beef tenderloin - tied
1 teaspoon salt
2 teaspoons dried thyme
1 teaspoon ground white pepper
1 teaspoon dry mustard
1/2 teaspoon ground red pepper
1 teaspoon ground black pepper

2 tablespoons butter
1 shallot, minced
2 tablespoons all-purpose flour
1/4 cup dry white wine
1 1/4 cups low sodium chicken broth
1/2 cup Stilton cheese - 2 ounces


In small bowl combine salt, thyme, mustard, white and red peppers, and one teaspoon black pepper. Rub tenderloin with seasoning. Place on a rack in a roasting pan and cover; refrigerate to marinate for at least two hours or overnight.

Heat oven to 425 degrees.

Insert meat thermometer so that the tip of thermometer is in center of roast. Roast fillet, uncovered, for 35 minutes for rare, or until meat thermometer reads 130 degrees; for medium cook 45 minutes or to 145 degrees.

Remove from oven and let stand 15 minutes before slicing.

Make stilton sauce: In medium saucepan over medium heat, melt butter. Cook shallots until tender, about three minutes. Stir. Blend in flour until blended. Gradually stir in wine and broth and cook, stirring constantly, until mixture is thickened and boils. Remove from heat and stir in stilton and 1/4 teaspoon black pepper until blended. Serve hot over tenderloin slices.

Per serving (excluding unknown items): 603 Calories; 47g Fat (72% calories from fat); 37g Protein; 4g Carbohydrate; 145mg Cholesterol; 594mg Sodium

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