Steak And Eggs
|Minced parsley||3 Tablespoon|
|Chopped fresh thyme/1 teaspoon dried thyme leaves||1 Tablespoon|
|Black pepper||1⁄2 Teaspoon|
|Boneless beef sirloin steak||1 Pound, 3/4 inch thick, trimmed|
|Egg whites||4 Large|
|Finely chopped yellow onion||1⁄4 Cup (4 tbs)|
|Low fat milk||2 Tablespoon, 1% milk fat|
|Hot red pepper sauce||2 Drop|
|Unsalted butter/Margarine||1 Tablespoon|
1. Preheat the grill or broiler. In a small cup, mix 1 tablespoon of the parsley, the thyme, 1/4 teaspoon of the salt, and all of the pepper and rub this mixture into both sides of the steak. Grill the steak over medium-hot coals or broil, 4 inches from the heat, for 3 minutes on each side for medium-rare or until the steak is the way you like it. Transfer to a cutting board, cover with foil, and keep warm.
2. In a medium-size bowl, whisk the eggs, egg whites, onion, milk, the remaining 2 tablespoons of parsley, the remaining 1/4 teaspoon of salt, and the red pepper sauce.
3. In a 10-inch nonstick skillet, melt the butter over moderately high heat. Pour in the egg mixture and cook, gently scrambling the eggs with a wooden spoon, for 3 minutes or just until firm yet moist.
4. Diagonally slice the steak, across the grain, 1/2 inch thick. Serve the steak with heaping spoonfuls of scrambled eggs and slices of toasted whole-grain bread.
Calories 371 Calories from Fat 215
% Daily Value*
Total Fat 24 g37.6%
Saturated Fat 9.6 g48%
Trans Fat 0 g
Cholesterol 280.4 mg93.5%
Sodium 427.7 mg17.8%
Total Carbohydrates 4 g1.3%
Dietary Fiber 1.2 g4.9%
Sugars 1.5 g
Protein 33 g65.5%
Vitamin A 29.3% Vitamin C 36.5%
Calcium 9.5% Iron 24%
*Based on a 2000 Calorie diet