Steak with Mustard and Fennel Sauce
Servings
2Serving size
4 ounces beef with sauceThis recipe can be multiplied and makes great leftovers, especially for sandwiches.
Serve with Home Fries or Low Sodium Home Fries or Parsnip Home Fries or Yam Home Fries
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Serve with or Baked Sweet Potato or Home Fries or Low Sodium Home Fries or Low Sodium Plain Mashed Potatoes or Mustard Mashed Potatoes or Plain Mashed Potatoes or Roasted Root Vegetables or Yam Home Fries
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Ingredients
| 1 tsp., whole Fennel seed |
| 1 tsp. Olive oil |
| 1 Tablespoon Coarse ground mustard |
| 1 tsp.. Maple syrup |
| 1/8 tsp. Salt |
| 1 to taste Black pepper |
| 2 4 ounces Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, all grades, raw (2 4-ounce filets) |
| 1 spray Spray olive oil |
| 2 Tbsp. Beer (or gluten-free beer) |
Instructions
Remove from heat to a plate and allow to cool. Once cooled, grind the fennel seeds to powder.
Place the fennel powder in a bowl with the olive oil, mustard, maple syrup, salt and pepper. Whisk the sauce until smooth.
Place a skillet in the oven and preheat the oven to 375F.
When the oven comes to temperature, spray the hot pan with the olive oil and place the steaks in the pan. Cook for about 5 minutes, then turn and cook for another 5 minutes (for medium-rare).
Remove the pan from the oven and set the steaks on plates for serving.
Add the beer to the pan. Place the pan over medium high heat and whisk the beer into the remaining sauce for about 45 seconds.
Serve the steak topped with the sauce.
Serve this recipe with one of these Breakfast side dishes.
Home Fries
Place the diced potatoes in a glass bowl and put the bowl in the microwave. Set for one minute on high. After the minute is up stir the potatoes and let rest. Place a large non-stick skillet over medium-high heat. Spray lightly with oil and when the pan is hot…
Low Sodium Home Fries
Place the diced potatoes in a glass bowl and put the bowl in the microwave. Set for one minute on high. After the minute is up stir the potatoes and let rest. Place a large non-stick skillet over medium-high heat. Spray lightly with oil and when the pan is hot…
Parsnip Home Fries
Place the oil in a large skillet over medium high heat. Add the onions and cook for about 2 minutes. Stir frequently. Add the peppers and cook for about 1 minutes. Add the parsnips, salt and pepper. Reduce the heat to medium. Cover and cook, tossing frequently, for about 15…
Yam Home Fries
Place a large skillet in the oven and preheat oven to 325°F. When the pan is hot, add the butter, shallot, and yams. Return the pan to the oven and cook for about ten minutes. Stir the yams and continue to roast in the oven stirring every 8 – 10…
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Serve this recipe with one of these starch side dishes.
Baked Sweet Potato
Wash the yam well. Place the yam on a sheet of aluminum foil and place in the oven. Set the temperature to 325°F. Bake the potato for about 40 minutes until it is soft. You’ll know because it will give slightly when squeezed. Serve with the butter and goat cheese.…
Home Fries
Place the diced potatoes in a glass bowl and put the bowl in the microwave. Set for one minute on high. After the minute is up stir the potatoes and let rest. Place a large non-stick skillet over medium-high heat. Spray lightly with oil and when the pan is hot…
Low Sodium Home Fries
Place the diced potatoes in a glass bowl and put the bowl in the microwave. Set for one minute on high. After the minute is up stir the potatoes and let rest. Place a large non-stick skillet over medium-high heat. Spray lightly with oil and when the pan is hot…
Low Sodium Plain Mashed Potatoes
Place the water in a large stock pot over high heat. Quarter the potatoes and add to the stock pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering. Cook the potatoes about 15 – 20 minutes until slightly soft…
Mustard Mashed Potatoes
Place the water in a large stock pot over high heat. Quarter the potatoes and add to the stock pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering. Cook the potatoes about 15 – 20 minutes until slightly soft…
Plain Mashed Potatoes
Place the water in a large stock pot over high heat. Quarter the potatoes and add to the stock pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering. Cook the potatoes about 15 – 20 minutes until slightly soft…
Roasted Root Vegetables
Place a large roasting pan in the oven and preheat the oven to 325°F. When the oven is hot, add the olive oil and swirl to coat the bottom of the pan. Add the potatoes, carrots, parsnips, shallots, rosemary, salt and pepper. Toss well to coat with the oil. Roast…
Yam Home Fries
Place a large skillet in the oven and preheat oven to 325°F. When the pan is hot, add the butter, shallot, and yams. Return the pan to the oven and cook for about ten minutes. Stir the yams and continue to roast in the oven stirring every 8 – 10…
AND
Serve this recipe with one of these vegetable side dishes.
Green Bean and Mushroom Salad
Place the water in a large stock pot over high heat. When the water boils reduce the heat to a simmer and add the green beans. Cook for ten minutes, stirring occasionally, until the beans are slightly tender but not mushy. Remove and place in a large bowl of ice…
Green Beans with Red Onion
Place the water in a large stock pot over high heat. When the water is at a slow boil reduce the heat until the water shivers. Add the green beans and blanch for about 7 minutes until al dente. While the beans are cooking place a large skillet over medium…
Mustard Vinaigrette Green Beans
Place the water in a medium pot fitted with a steamer basket over high heat. Add the green beans and cover. Cook for about 10 minutes until tender. While the beans are cooking, place the olive oil, vinegar, mustard, water, salt, pepper and tarragon in a medium mixing bowl. Whisk…
Pan Grilled Asparagus
Cut the woody ends off the base of the asparagus spears. Heat 1 quart of water in a shallow pan over medium-high heat. The water should never come to a full boil. Place the asparagus in the water and cook for about 5 – 7 minutes until the spears begin…
Pan Grilled Broccoli
Trim the bottom inch of the stem from the broccoli. Using a vegetable peeler, peel the tough outer layer from the stems. Heat 1 quart of water in a large sauce pan or stock pot fitted with a steamer basket over high heat. When the water is boiling, add the…
Parsnip Home Fries
Place the oil in a large skillet over medium high heat. Add the onions and cook for about 2 minutes. Stir frequently. Add the peppers and cook for about 1 minutes. Add the parsnips, salt and pepper. Reduce the heat to medium. Cover and cook, tossing frequently, for about 15…
Roasted Butternut Squash
Preheat oven to 375F. Slice the squash lengthwise and scoop out the seeds. Spray a skillet with the oil and place the squash in the pan face down, then place in the oven. Bake for 30 minutes, then turn over and place 1 tsp butter, 1 tsp maple syrup and…
Roasted Parsnips and Carrots
Place a large baking sheet in the oven and preheat the oven to 400°F. Fold the carrots, parsnips, rosemary, salt, and pepper together and place on the baking sheet and return to the oven. Reduce the oven heat to 375°F. Roast the carrots and parsnips for about 20 to 25…
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Special Diet Information
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Lactose
This recipe is safe for those who are lactose intolerant.
Recipe Notes
Toasting the fennel seeds is key in this recipe. It takes a few more minutes but the result is a mellowing of the sometimes raw and bitter flavor of the fennel. The seeds will also crush easier into a fine powder.