This protein-rich dinner is only $2 per serving, but that doesn't mean it can't have rich flavor! The process of reduction intensifies the sauce's flavor, lending the sirloin a pleasing tang.
1 tsp chile powder
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp ground black pepper
1/2 tsp sea salt, divided
1 lb boneless sirloin steak, about 3/4-inch thick, trimmed of visible fat
2 tsp extra-virgin olive oil, divided
1 medium zucchini, cut into eighths lengthwise, then cut into 2-inch pieces
1 medium yellow squash, cut into eighths lengthwise, then cut into 2-inch pieces
1/2 medium yellow onion, quartered and layers separated
1/2 cup diced tomato
1/2 cup water
2 tsp Worcestershire sauce
1 tsp balsamic vinegar
1/8 tsp red pepper flakes
2 tsp extra-virgin olive oil
In a small bowl, combine chile powder, garlic powder, onion powder, black pepper and 1/4 tsp salt. Sprinkle evenly over both sides of steak and press lightly to adhere. Let stand for 10 minutes.
Heat 1 tsp oil in a large nonstick skillet on medium-high, tilting skillet to coat bottom lightly. Add zucchini, squash and onion and cook for 3 to 4 minutes or until just tender-crisp, stirring frequently. Sprinkle mixture with remaining 1/4 tsp salt and place in a medium bowl; cover to keep warm.
Heat 1 tsp oil in same skillet on medium-high, tilting skillet to coat bottom lightly. Cook steak for 4 minutes per side or to desired doneness.
Meanwhile, prepare sauce: In a small bowl, combine all sauce ingredients, except 2 tsp oil.
Remove skillet from heat and place steak on a cutting board. Return skillet to medium-high heat. Add sauce mixture to pan residue. Bring to a boil and cook for 3 to 4 minutes or until reduced to 1/4 cup liquid, stirring frequently. Remove from heat, stir in 2 tsp oil and serve over steak, with squash-onion stir-fry alongside.
Serving Size: 3 oz steak, 1/2 c stir-fry, 1 T sauce
Black-eyed peas are a staple in the South and, when coupled with whole grains (think brown rice or corn bread), they become a complete meatless protein. Plus, we call upon low-cal, zero-fat and cholesterol-free egg whites to hold it all together.