Page 25 - Keep the Beat Recipes: Deliciously Healthy Dinners

broiled sirloin with
spicy mustard and apple chutney Prep time: 15 minutes

Cook time: 30 minutes
spicy mustard dressing and sweet-and-sour apple chutney make a tangy combination to excite
your taste buds
For chutney: 1 For the chutney, combine all the ingredients in a
1 Granny Smith apple, rinsed, peeled, small saucepan. Bring to a boil over high heat, and
cored, and diced (about 1 C) simmer for 20 minutes or until apples are cooked
2 Tbsp shallots, minced and soft. Remove from the heat and hold warm, or
1 Tbsp garlic, minced (about 2–3 cloves) cool and store. main dishes
½ C canned no-salt-added diced 2 For the steaks, preheat grill pan or oven broiler
tomatoes (with the rack 3 inches from heat source) on high
2 oz golden seedless raisins (about ½ C) temperature. beef
¼ C apple cider vinegar 3 Season the steaks with salt and pepper, and lightly
2 Tbsp maple syrup coat with oil.
4 Grill or broil 3–4 minutes on each side, or to
For steak: your desired doneness (to a minimum internal
4 beef top sirloin steaks, lean temperature of 145 ºF). Remove from the heat
(3 oz each) and set aside for 5 minutes.
¼ tsp salt 5 For the mustard dressing, mix together beef broth,
¼ tsp ground black pepper Dijon mustard, and cornstarch in a small saucepan.
1 Tbsp olive oil Bring to a boil on medium-high heat while stirring
constantly. Lower the heat, and simmer for
For mustard dressing: 2–3 minutes.
2 C low-sodium beef broth 6 Serve each steak with ¼ cup of chutney and ½ cup
2 Tbsp Dijon mustard of mustard dressing.
2 Tbsp cornstarch

Tip: Try serving with a side of steamed broccoli and Savory Brown Rice (on page 121).

yield: each serving provides:
4 servings calories 285 total fiber 2 g
serving size: total fat 8 g protein 23 g
3 oz steak, ¼ C chutney, ½ C mustard saturated fat 2 g carbohydrates 32 g
dressing cholesterol 35 mg potassium 554 mg
sodium 421 mg

deliciously healthy dinners 11