MUSHROOM AND BEEF SKILLET STEW
Rather than simmering for hours, like a traditional stew, Mushroom and Beef Skillet Stew is a streamlined version ready in less than 20 minutes. The secret? Start with flank steak, a cut that can be speedily pan seared. Mushrooms and other readily available produce--bell peppers, zucchini and garlic-also cook in a flash. Fresh mushrooms, whether white or specialty varieties such as portabella or shiitake, contain a mere 20 calories per serving and virtually no fat, sodium or carbohydrates. In addition to being rich in B-complex vitamins, fresh mushrooms are a good source of selenium, an essential trace mineral. There is mounting evidence that selenium helps to reduce the risk of prostate cancer.
YIELD: 4 Portions
• 1 pound flank steak
• Salt and ground black pepper, to taste
• 1 tablespoon olive oil
• 1 pound small white mushrooms or medium-sized white mushrooms cut in halves (about 6 cups)
• 1 large yellow or red bell pepper, cut in 1-inch squares
• 1 medium zucchini, halved lengthwise, sliced 1/2-inch thick
• 2 cloves garlic, thinly sliced
• 1 can (14-1/2 ounces) diced tomatoes with Italian seasonings
Season steak on both sides with salt and pepper.
In a large heavy skillet, heat 1-1/2 teaspoons of the oil over medium heat.
Add steak; sauté just until well browned on both sides but no more than medium-rare inside, about 3 minutes per side.
Remove to a cutting board; let stand for 3 minutes.
Meanwhile, heat remaining 1-1/2 teaspoons of oil in the same skillet.
Add mushrooms, pepper, zucchini and garlic; cook and stir until mushrooms begin to release their juices, about 3 minutes; stir in tomatoes and cook, stirring occasionally, until mushrooms are just tender, about 5 minutes.
On a board, slice steak thinly on the diagonal and cut slices crosswise in halves; stir into vegetable mixture along with any juices from board; serve immediately.
Recipe courtesy of the Mushroom Information Center