Delicious Decisions: Espresso Minute Steaks

  • Serves: 4; 3 ounces beef per serving
  • Prep Time: 5 minutes
    Cooking Time: 8 minutes


Description

Minute steaks, thin cuts of round steak, actually take about a minute and a half to cook. Talk about fast! A coffee-based reduction adds boldness to the dish.

Ingredients

1/2 cup strong coffee, or 1 teaspoon instant coffee granules dissolved in 1/2 cup water
2  teaspoons Worcestershire sauce (lowest sodium available)
2  teaspoons balsamic vinegar
1/4 teaspoon salt
1  teaspoon canola or corn oil and 1 teaspoon canola or corn oil, divided use
4  minute steaks or thin round steaks (about 4 ounces each), all visible fat discarded
2  tablespoons finely chopped green onions (optional)

Cooking Instructions

In a small bowl, stir together the coffee, Worcestershire sauce, vinegar, and salt. Set aside.

In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook 2 steaks for 1 minute. Turn over. Cook for 30 seconds, or until barely pink in the center. Transfer to a platter. Cover to keep warm. Repeat with the remaining 1 teaspoon oil and remaining steaks.

Stir the coffee mixture into the pan drippings, scraping to dislodge any browned bits. Bring to a boil over medium-high heat. Boil for 3 minutes, or until the mixture is reduced to 2 tablespoons, stirring frequently. Pour over the beef. Sprinkle with the green onions.



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Cook's Tip

Cooking the steaks in two batches ensures that they have more room and thus will brown, not stew.


Nutritional Analysis
Per serving
Calories Per Serving
158
Total Fat
5.0 g
Saturated Fat
1.0 g
Trans Fat
0.0 g
Polyunsaturated Fat
1.0 g
Monounsaturated Fat
2.5 g
Cholesterol
58 mg
Sodium
219 mg
Carbohydrates
1 g
Fiber
0 g
Sugar
1 g
Protein
26 g

Dietary Exchanges


3 lean meat



This recipe is reprinted with permission from American Heart Association Quick & Easy Cookbook, Second Edition, Copyright © 2012 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.