September 10, 2021
Seared Steak with Eggplant and Tomato Agrodolce
A simple seared steak pairs wonderfully with a tangy, earthy, sweet and sour eggplant and tomato agrodolce, which is an Italian favorite. The agrodolce is bolstered by a couple of unconventional ingredients – miso paste and gluten-free soy sauce, which gives a sweetness and depth of flavor. Balsamic, garlic, olive oil and basil lend a decidedly Italian finish! Feel free to use any steak you like here, skirt would be another good low fat option while ribeye would be a delicious higher fat version.
Servings: 2
Calories: 439kcal
Ingredients
Eggplant and Tomato Agrodolce
- 1 cup grape or cherry tomatoes
- 1/2 pound eggplant 1 small eggplant, or 2 small Japanese eggplants, cut into 1/2-inch dice
- 2 garlic cloves peeled
- 1 tablespoon extra-virgin olive oil plus more for garnish, omit extra for lower fat
- 1/2 tablespoon miso paste
- 2 tablespoons gluten-free soy sauce or 3 tablespoons coconut aminos
- 1/2 tablespoon monk fruit powdered, omit if using coconut aminos
- 1 tablespoon balsamic
- 1 tablespoon red wine vinegar more as needed
- salt and pepper to taste
- fresh basil for garnish, optional
Beef
- 1 pound top sirloin
- 1/2 tablespoon Montreal Steak Seasoning blend optional, or salt to taste
- 1/2 tablespoon avocado oil
Instructions
- Preheat oven to 450°F and line a rimmed baking sheet with foil. Toss the tomatoes, eggplant, and garlic with olive oil on top of the foil lined baking sheet and season with salt to taste. Bake at 450ºF for 30 minutes, or until the eggplant is soft. Mash with a wooden spoon and stir in miso, soy, monk fruit, balsamic, and red wine vinegar. Spread evenly over the baking sheet and continue baking another 5-10 minutes, or until thick. Taste and adjust with more salt, vinegar, or sweetener as desired.
- While the vegetables cook, prepare the steak. Season both sides with the seasoning blend or salt to taste. Heat a cast iron pan over medium-high heat. When hot, add the oil. When the oil is hot, add the steaks and cook, over medium-high heat, turning occasionally and pressing to ensure contact with the pan. Cook until golden brown and cooked to your liking, about 5-8 minutes per side, depending on thickness. The best way to determine doneness is by taking the temperature of the beef at its thickest point (see note).
Notes
You can also cook this via the reverse sear method. To do so, preheat the oven to 200ºF. Place steaks on a wire rack set into a rimmed baking sheet. Bake until the internal temperature of the steak is 115ºF, about 20-45 minutes for medium-rare. This will vary depending on the thickness of your steak (thicker steaks will take longer) and oven conditions so check its internal temperature.
Heat a cast iron pan over high heat as the steak is coming out of the oven. When hot, add the avocado oil. Add the steak to the hot oil (it should sizzle immediately). Cook until steak is golden brown, about 45 seconds to 1 minute. Flip and cook the other side the same way.
For different doneness, see below:
• Rare: 105°F
• Medium Rare: 115°F
• Medium: 125°F
• Medium Well: 135°F Protein:Energy Ratio: 2.04 Nutrition for the agrodolce alone: Calories: 186 cal, Carbs: 14 g, Fiber: 4g, Fat: 8g, Protein: 4g, Protein:Energy Ratio: 0.22
• Rare: 105°F
• Medium Rare: 115°F
• Medium: 125°F
• Medium Well: 135°F Protein:Energy Ratio: 2.04 Nutrition for the agrodolce alone: Calories: 186 cal, Carbs: 14 g, Fiber: 4g, Fat: 8g, Protein: 4g, Protein:Energy Ratio: 0.22
Nutrition Facts
Seared Steak with Eggplant and Tomato Agrodolce
Amount per Serving
Calories
439
% Daily Value*
Fat
17
g
26
%
Saturated Fat
4
g
25
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
10
g
Cholesterol
134
mg
45
%
Sodium
1304
mg
57
%
Potassium
1303
mg
37
%
Carbohydrates
14
g
5
%
Fiber
4
g
17
%
Sugar
8
g
9
%
Protein
55
g
110
%
Vitamin A
394
IU
8
%
Vitamin C
20
mg
24
%
Calcium
82
mg
8
%
Iron
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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