Recipe Review: South Beach Diet Mustard Crusted Steak

I decided to try out a few new recipes from my South Beach Diet Quick & Easy Cookbook for dinner. The first was a mustard crusted steak. As the book promised, it was simple to put the coating together and cook. The steak looked tasty and had good flavor. I had to broil it a bit longer than the 4 minutes per side that the recipe advised. The London broil I picked to use in the recipe was thicker than the 3/4" they suggested so it took longer to get to medium-rare. It was an easy adjustment to make and the dish was still done very quickly.

"Mustard-Crusted Steak", page 219

Prep time 15 minutes, Cook time: 15 minutes

2 garlic cloves, minced

1 TBSP coarse-grain Dijon mustard

1 TBSP Worcestershire sauce

1 tsp. ground mustard

1/8 tsp. salt

1/2 tsp. freshly ground black pepper

1 ½ pounds boneless top round steak, 3/4 inch thick

1. Heat oven to broil.
2. Whisk together garlic, Dijon mustard, Worcestershire sauce, ground mustard, salt and pepper in a small mixing bowl.
3. Line a broiler pan with foil and place steak on top. Coat evenly with mustard mixture and let stand 10 minutes.
4. Broil steak to desired doneness, 4 minutes per side for medium-rare.
5. Let stand 5 minutes before slicing and serving.

While the steak was marinating with the mustard coating I started the next recipe, a side dish of "Stuffed Baked Tomatoes"(p.272). Again, the recipe was simple, didn't include too many ingredients and was very fast to assemble. This was a nice side dish that had a great flavor from the basil, garlic and parmesan cheese. A lot like eating bruschetta without the bread. I will definitely make this one again.

Also pictured is a side dish not from the cookbook. I like to take some baby spinach and saute it in olive oil, soy sauce and garlic. The flavor is intense and stands up well to the natural strong flavor of spinach. I use about a tablespoon of olive oil, two tablespoons of soy sauce, and one teaspoon of minced garlic. I saute heat that in a large skillet and add several cups of fresh baby spinach leaves. It only takes a few minutes to cook down.

Together these recipes created a very flavorful and easy South Beach Diet dinner.

Article Author: Kerry D

Kerry D is a wife and mother of two preschoolers living on the Central Coast of California. She enjoy cooking, entertaining, gardening, art and science. She is a college graduate with a Bachelors Degree in Fruit Science of all things--yes, that's a real major. …

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