Busters Recipes

Steak with Peppers

Ingredients
1/4 cup brown rice, uncooked
4 ounces beef tenderloin, raw
1 garlic clove
1/4 teaspoon black pepper
1/8 teaspoon salt
1 1/2 teaspoons balsamic vinegar
1 medium green bell pepper
1 medium red bell pepper
1/2 yellow onion, whole
1 medium tomato
1/2 teaspoon extra virgin olive oil
2 fresh parsley
2 cups tossed green salad
2 tablespoons fat-free salad dressing, favorite flavor

Preparation

Preheat broiler. Spray a broiler-pan rack with non-stick cooking spray.
Prepare rice according to package directions; keep warm.
Meanwhile, trim any visible fat from steak. Mince garlic and combine with
black pepper and half of the salt (a pinch).
Rub both sides of the steak with the spice-garlic mixture; place steak on
prepared rack and drizzle with 1/2 teaspoon of the vinegar.
Broil 5 to 6 inches away from heat for about 5 minutes, then turn steak and
drizzle the second side with 1/2 teaspoon of vinegar. Broil for 4 to 5
minutes longer for medium-rare or longer until desired doneness.
Transfer steak to a warmed plate, cover loosely with foil, and let stand for
5 minutes.
While steak is cooking, prepare cooked vegetables and salad.
Wash, remove core and membrane, and cut bell peppers into thin slices;
reserving half of green pepper for salad.
Wash and peel onion, and cut into thin slices.
Wash tomato and cut into thin wedges, reserving half for salad.
In a medium non-stick skillet, heat olive oil over high heat until hot.
Add the bell peppers and onions and cook, stirring, for 1 minute.
Reduce heat to medium-high, add tomatoes and 1-1/2 teaspoons of water, and
stir to combine.
Cover and cook, stirring frequently, for 8 to 10 minutes, or until
vegetables are crisp-tender.
Uncover the skillet and add remaining 1/2 teaspoon of vinegar, remaining
pinch of salt and any juices that have collected on the steak plate; simmer
for 1 minute.
Remove from heat and stir in freshly chopped parsley.
To serve, place steak on a bed of hot rice and spoon vegetables and pan
juices around steak.
Serve with a salad made with washed greens, your favorite crisp vegetables
and fat-free salad dressing of choice.