Beef can be part of a healthy diet, as long as you select a lean cut and a reasonable portion (roughly 4oz raw)—like the one we use in this recipe. The end result is a whopping 36g of muscle-building protein per serving, along with a ton of antioxidant-packed vegetables. Nutrition (per serving) Calories: 467; total fat: 14g; saturated fat: 3g; protein: 36g; carbohydrates: 54g; fiber: 9.1g; cholesterol: 56mg; sodium: 341mg Recipe by Chef Dave Zino, executive chef, National Cattlemen’s Beef Association on behalf of the Beef Checkoff.
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Makes 4 servings
Prep time 20 min.
Cook time 40 min.
Ingredients
2 beef Strip Steaks Boneless, cut 3/4 inch thick (8 ounces each) or 1 Top Sirloin Steak Boneless, cut 3/4 inch thick (1 pound) 2 medium red bell peppers, cut into 1-inch pieces 8 oz asparagus, cut into 2-inch pieces 2 cups uncooked whole-wheat spiral pasta 1 large fennel bulb 1 cup thinly sliced red onion 1 tsp. garlic-pepper seasoning For the lemon vinaigrette: 1/4 cup fresh lemon juice 2 Tbsp olive oil 1 Tbsp white wine vinegar 2 tsp chopped fresh oregano 1 tsp minced garlic 1/4 tsp salt 1/4 tsp. crushed red pepper
How to make it
Heat oven to 425°. Place bell peppers and asparagus on metal baking pan; spray vegetables with non-stick cooking spray. Roast in 425° oven 20 to 25 minutes or until tender. Set aside; cool. Whisk lemon vinaigrette ingredients in small bowl until blended. Set aside. Meanwhile, cook pasta according to package directions, omitting oil and salt; drain. Set aside; cool. Remove feathery tops from fennel bulb, reserving several for garnish, if desired. Trim and discard fennel stalks from bulb. Cut bulb into quarters lengthwise; remove, and discard core. Thinly slice fennel quarters lengthwise. Place sliced fennel, pasta, and onion in large bowl. Set aside. Press garlic-pepper seasoning evenly onto beef steaks. Heat large non-stick skillet over medium heat until hot. Place strip steaks in skillet; cook 10 to 12 minutes for medium rare (145°) to medium (160°) doneness (top sirloin steak 10 to 13 minutes for medium rare to medium doneness), turning occasionally. Carve steak into thin slices. Add steak slices and roasted vegetables to pasta mixture; toss to coat evenly with vinaigrette. Garnish with reserved fennel tops, if desired.
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Beef can be part of a healthy diet, as long as you select a lean cut and a reasonable portion (roughly 4oz raw)—like the one we use in this recipe.
The end result is a whopping 36g of muscle-building protein per serving, along with a ton of antioxidant-packed vegetables.
Nutrition (per serving)
Calories: 467; total fat: 14g; saturated fat: 3g; protein: 36g; carbohydrates: 54g; fiber: 9.1g; cholesterol: 56mg; sodium: 341mg
Recipe by Chef Dave Zino, executive chef, National Cattlemen’s Beef Association on behalf of the Beef Checkoff.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
Makes 4 servings
Prep time 20 min.
Cook time 40 min.
Ingredients
2 beef Strip Steaks Boneless, cut 3/4 inch thick (8 ounces each) or 1 Top Sirloin Steak Boneless, cut 3/4 inch thick (1 pound) 2 medium red bell peppers, cut into 1-inch pieces 8 oz asparagus, cut into 2-inch pieces 2 cups uncooked whole-wheat spiral pasta 1 large fennel bulb 1 cup thinly sliced red onion 1 tsp. garlic-pepper seasoning For the lemon vinaigrette: 1/4 cup fresh lemon juice 2 Tbsp olive oil 1 Tbsp white wine vinegar 2 tsp chopped fresh oregano 1 tsp minced garlic 1/4 tsp salt 1/4 tsp. crushed red pepper
How to make it
Heat oven to 425°. Place bell peppers and asparagus on metal baking pan; spray vegetables with non-stick cooking spray. Roast in 425° oven 20 to 25 minutes or until tender. Set aside; cool. Whisk lemon vinaigrette ingredients in small bowl until blended. Set aside. Meanwhile, cook pasta according to package directions, omitting oil and salt; drain. Set aside; cool. Remove feathery tops from fennel bulb, reserving several for garnish, if desired. Trim and discard fennel stalks from bulb. Cut bulb into quarters lengthwise; remove, and discard core. Thinly slice fennel quarters lengthwise. Place sliced fennel, pasta, and onion in large bowl. Set aside. Press garlic-pepper seasoning evenly onto beef steaks. Heat large non-stick skillet over medium heat until hot. Place strip steaks in skillet; cook 10 to 12 minutes for medium rare (145°) to medium (160°) doneness (top sirloin steak 10 to 13 minutes for medium rare to medium doneness), turning occasionally. Carve steak into thin slices. Add steak slices and roasted vegetables to pasta mixture; toss to coat evenly with vinaigrette. Garnish with reserved fennel tops, if desired.
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Makes 4 servings
Prep time 20 min.
Cook time 40 min.
Ingredients
2 beef Strip Steaks Boneless, cut 3/4 inch thick (8 ounces each) or 1 Top Sirloin Steak Boneless, cut 3/4 inch thick (1 pound) 2 medium red bell peppers, cut into 1-inch pieces 8 oz asparagus, cut into 2-inch pieces 2 cups uncooked whole-wheat spiral pasta 1 large fennel bulb 1 cup thinly sliced red onion 1 tsp. garlic-pepper seasoning For the lemon vinaigrette: 1/4 cup fresh lemon juice 2 Tbsp olive oil 1 Tbsp white wine vinegar 2 tsp chopped fresh oregano 1 tsp minced garlic 1/4 tsp salt 1/4 tsp. crushed red pepper
How to make it
Heat oven to 425°. Place bell peppers and asparagus on metal baking pan; spray vegetables with non-stick cooking spray. Roast in 425° oven 20 to 25 minutes or until tender. Set aside; cool. Whisk lemon vinaigrette ingredients in small bowl until blended. Set aside. Meanwhile, cook pasta according to package directions, omitting oil and salt; drain. Set aside; cool. Remove feathery tops from fennel bulb, reserving several for garnish, if desired. Trim and discard fennel stalks from bulb. Cut bulb into quarters lengthwise; remove, and discard core. Thinly slice fennel quarters lengthwise. Place sliced fennel, pasta, and onion in large bowl. Set aside. Press garlic-pepper seasoning evenly onto beef steaks. Heat large non-stick skillet over medium heat until hot. Place strip steaks in skillet; cook 10 to 12 minutes for medium rare (145°) to medium (160°) doneness (top sirloin steak 10 to 13 minutes for medium rare to medium doneness), turning occasionally. Carve steak into thin slices. Add steak slices and roasted vegetables to pasta mixture; toss to coat evenly with vinaigrette. Garnish with reserved fennel tops, if desired.
Makes 4 servings
Prep time 20 min.
Cook time 40 min.
Prep time 20 min.
Cook time 40 min.
Prep time
20 min.
Cook time
40 min.
Ingredients
- 2 beef Strip Steaks Boneless, cut 3/4 inch thick (8 ounces each) or 1 Top Sirloin Steak Boneless, cut 3/4 inch thick (1 pound)
- 2 medium red bell peppers, cut into 1-inch pieces
- 8 oz asparagus, cut into 2-inch pieces
- 2 cups uncooked whole-wheat spiral pasta
- 1 large fennel bulb
- 1 cup thinly sliced red onion
- 1 tsp. garlic-pepper seasoning
- For the lemon vinaigrette:
- 1/4 cup fresh lemon juice
- 2 Tbsp olive oil
- 1 Tbsp white wine vinegar
- 2 tsp chopped fresh oregano
- 1 tsp minced garlic
- 1/4 tsp salt
- 1/4 tsp. crushed red pepper
How to make it
Heat oven to 425°. Place bell peppers and asparagus on metal baking pan; spray vegetables with non-stick cooking spray. Roast in 425° oven 20 to 25 minutes or until tender. Set aside; cool. Whisk lemon vinaigrette ingredients in small bowl until blended. Set aside. Meanwhile, cook pasta according to package directions, omitting oil and salt; drain. Set aside; cool. Remove feathery tops from fennel bulb, reserving several for garnish, if desired. Trim and discard fennel stalks from bulb. Cut bulb into quarters lengthwise; remove, and discard core. Thinly slice fennel quarters lengthwise. Place sliced fennel, pasta, and onion in large bowl. Set aside. Press garlic-pepper seasoning evenly onto beef steaks. Heat large non-stick skillet over medium heat until hot. Place strip steaks in skillet; cook 10 to 12 minutes for medium rare (145°) to medium (160°) doneness (top sirloin steak 10 to 13 minutes for medium rare to medium doneness), turning occasionally. Carve steak into thin slices. Add steak slices and roasted vegetables to pasta mixture; toss to coat evenly with vinaigrette. Garnish with reserved fennel tops, if desired.
Heat oven to 425°.
Place bell peppers and asparagus on metal baking pan; spray vegetables with non-stick cooking spray. Roast in 425° oven 20 to 25 minutes or until tender. Set aside; cool.
Whisk lemon vinaigrette ingredients in small bowl until blended. Set aside.
Meanwhile, cook pasta according to package directions, omitting oil and salt; drain. Set aside; cool.
Remove feathery tops from fennel bulb, reserving several for garnish, if desired. Trim and discard fennel stalks from bulb. Cut bulb into quarters lengthwise; remove, and discard core. Thinly slice fennel quarters lengthwise. Place sliced fennel, pasta, and onion in large bowl. Set aside.
Press garlic-pepper seasoning evenly onto beef steaks. Heat large non-stick skillet over medium heat until hot. Place strip steaks in skillet; cook 10 to 12 minutes for medium rare (145°) to medium (160°) doneness (top sirloin steak 10 to 13 minutes for medium rare to medium doneness), turning occasionally.
Carve steak into thin slices. Add steak slices and roasted vegetables to pasta mixture; toss to coat evenly with vinaigrette. Garnish with reserved fennel tops, if desired.
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