Steak with Fennel and Beans
Cooking fennel "mellows" the licorice flavor quite nicely.
* If meat browns too quickly, reduce heat to medium.
This protein-packed dish is easy on the budget thanks to beef shoulder petite tenders - a juicy cut that is relatively new to the marketplace.
- 1 tablespoon olive oil
- 2 10 - 12 ounces beef shoulder petite tenders
- 1 small fennel bulb, saving 2 Tbsp. of the feathery fronds
- 1/2 cup reduced sodium beef broth
- 1 medium onion, chopped (1/2 cup)
- 1 cup grape tomatoes, halved
- 2 cloves garlic, minced
- 1 tablespoon fennel seed, coarsely crushed
- 1 15 ounce can cannellini (white kidney) beans, rinsed and drained
- 2 tablespoons balsamic vinegar
- salt and pepper
1. In a large skillet heat oil over medium-high heat*. Sprinkle steaks with salt and pepper and add to the pan. Cook about 12 minutes each side or until medium-rare (145 degrees F). Remove steaks; cover with foil. Let stand 10 minutes before slicing.
2. Meanwhile, use a sharp knife to cut off the fennel stalks (about 1 inch above the bulb). Discard stalks, saving 2 Tbsp. of the feathery fronds. Cut a thin slice off the root end of the bulb. Cut bulb into thin wedges. Cut away and discard tough core from each wedge.
3. Add broth to hot skillet. Cook and stir, scraping up browned bits from the bottom of the pan. Add fennel wedges; cook 4 minutes. Add onion, tomatoes, garlic, and fennel seed; cook about 5 minutes until vegetables are just tender. Add beans and balsamic vinegar; cook 3 minutes more. Sprinkle with fennel fronds. Serve beans, vegetables, and their pan juices with sliced steak.