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Tuesday, March 19, 2024
March 19, 2024

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Olives, walnuts, mint add flavor to dishes

The Columbian
Published:

This sautéed steak flavored with the bounty of the Mediterranean — olives, walnuts — is ready in just 15 minutes.

Precooked, packaged couscous takes only five minutes to make. It’s made from semolina flour and is, in fact, a form of pasta rather than what many people think is a grain. You just boil water, remove from heat, add the couscous, cover and let stand.

In this case, I’ve added fresh mint and chopped tomatoes to add a fresh flavor that goes well with the steak.

Mediterranean Steak

Makes 2 servings

1/2 pound beef tenderloin steak ( 3/4 -inch thick)

Pinch cayenne pepper (about 1/8 teaspoon)

Olive oil spray

1 tablespoon walnut pieces

8 sliced pimento-stuffed

green olives

Salt and freshly ground black pepper

Remove visible fat from steak and sprinkle with cayenne. Heat a small nonstick skillet over medium-high heat. Spray with olive oil spray and add steak. Brown steak 1 minute, turn and brown 1 minute. Sprinkle walnuts, and olives into skillet and over steak. Lower heat to medium and cook 2 minutes for medium rare. An instant-read thermometer inserted in the center of the meat should read 145 degrees. Cook 2 minutes longer for thick steak. Add salt and pepper to taste. To serve, place couscous on two dinner plates, slice steak on the diagonal and place on top. Spoon pan juices over steak.

Per serving: 227 calories, 116 calories from fat, total fat 12.9 g (saturated fat 3.4 g, monounsaturated fat 5.5 g), cholesterol 72 mg, sodium 246 mg, carbohydrate 1.4 g, dietary fiber 0.7 g, sugars 0.1 g, protein 25.8 g; Exchanges: 4 lean meat, 1 fat

Minted Couscous

Makes 2 servings

1 cup water

1/2 cup whole-wheat couscous

1 cup fresh diced tomatoes

1/4 cup chopped fresh mint

Salt and black pepper

Bring water to a boil over high heat. Remove from heat. Add couscous and tomatoes. Cover with a lid and let stand 5 minutes. When ready, fluff with a fork. Add mint, and salt and pepper to taste.

Per serving: 179 calories, 4 calories from fat, total fat 0.5 g, (saturated fat 0.1 g monounsaturated fat 0.1 g), cholesterol 0 mg, sodium 9 mg, carbohydrate 37 g, dietary fiber 3.3 g, sugars 2.4 g, protein 6.3 g; Exchanges: 2 starch, 1 vegetable

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