Nutrition Info (With Sirloin Steak)
Saturated Fat: 3.6g
Trans Fat: 0g
This meal demonstrates the power packed in just four ounces of beef, which delivers a ton of protein, traces of key minerals, a fair amount of niacin, and a little bit of HDL cholesterol, which your body actually needs. Sweet potatoes are great for long-term energy (and satiety), and they’re a good source of vitamin A and fiber. The olive oil makes sure you enjoy all the good flavors and seasoning while providing healthy monounsaturated fat, and it helps keep you feeling full until bedtime.
3 tablespoons olive oil
2 1/2 pounds sweet potatoes, peeled and grated (about five cups)
1 teaspoon salt, plus more to taste
2 tablespoons minced garlic
Black pepper to taste
1 pound beef sirloin, flank, strip, or other steak (about one inch thick)
3/4 cup red wine
1 tablespoon fresh chopped sage, marjoram, or oregano (optional)
1. Heat the oven to 200 degrees. Put one tablespoon of the oil in a large nonstick or cast-iron skillet over medium-high heat. When it’s hot, add half the sweet potatoes, sprinkle with 1/2 teaspoon salt, and cook, stirring occasionally, until browned in places and almost tender, three to five minutes. Add one tablespoon of the garlic and cook, stirring occasionally, until fragrant, just a minute or two more. Add half the herbs, if using, and stir. Put the potatoes in an ovenproof serving dish and transfer to the oven. Add another tablespoon of oil to the skillet and repeat with the remaining potatoes. Add them to the first batch.
2. Put the remaining tablespoon of oil in the skillet to heat. Sprinkle the remaining 1/2 teaspoon of salt and lots of black pepper into the hot oil and immediately put the steak (or steaks) on top. Cook, undisturbed, until the meat develops a brown crust on the bottom and releases easily, three to five minutes. Turn and cook until the other side browns a little, no more than a couple minutes. (The best way to know if a steak is done is to nick it with a sharp knife and peek inside.)
3. Transfer the steak to a cutting board, and add the wine to the skillet. Cook, stirring to loosen any browned bits, and let the liquid reduce to a little less than half a cup. Cut the steak across the grain into half-inch slices and arrange them on top of the potatoes. Pour the pan juices over all and serve.
NOTE: The fastest way to cook root vegetables is to grate and stir-fry them. They get tender in a hurry, retaining the slightest crunch while caramelizing in the process. The trick is to stir them just enough to prevent burning, but not enough to completely mash them.
MAKES: 4 servings
TIME: About 30 minutes