Cumin-Crusted Beef Steaks with Orange-Olive Relish

Iron
Mark Boughton Photography / styling by Teresa Blackburn Iron is one of the building blocks of hemoglobin, a protein that carries oxygen from the lungs throughout the body. A diet lacking in iron can lead to anemia, which leads to fatigue, weakness and tiredness. Because of their high iron needs, pregnant women are at an increased risk of developing iron-deficiency anemia. Dietary sources of iron include clams (the best source of iron), fortified cereals, oysters, spinach, beef, beans, and pumpkin.
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  • Yield: 4 servings
  • Prep: 20 mins
  • Cook: 10 mins

If you can't find shoulder or ranch steak, substitute beef tenderloin.

Ingredients

1 to 3medium oranges
1 1/2teaspoons ground cumin 
1teaspoon salt
1/2teaspoon black pepper
2-- beef shoulder steaks (ranch steaks), cut 3/4-inch thick (about 8 ounces each)
1/3cup chopped purchased roasted red peppers
1/3cup diced red onion
1/3cup coarsely chopped Kalamata olives

Instructions

  1. Grate 2 teaspoons orange peel from oranges; reserve oranges. Combine orange peel, cumin and salt in small bowl. Reserve 2 teaspoons seasoning for relish.
  2. Add pepper to remaining seasoning; press evenly onto beef steaks. Heat a grill pan or large nonstick skillet over medium heat. Place steaks in pan; cook 9 to 12 minutes for medium-rare to medium doneness, turning twice.
  3. Peel, section and chop reserved orange to measure 11/2 cups. Combine oranges, roasted peppers, onions, olives and reserved seasoning in medium bowl; mix well. Serve steaks with relish.

Recipe adapted from The Healthy Beef Cookbook (John Wiley and Sons, Inc., 2006)

 

Want more help? Check out this step-by-step video on how to section citrus.

Watch the video

Nutritional Info *per serving

  • Calories 300
  • Glycemic Load 0
  • Fat 12g
  • Saturated Fat 4g
  • Polyunsaturated Fat 1.5g
  • Monounsaturated Fat 6g
  • Cholesterol 120mg
  • Sodium 910mg
  • Potassium 830mg
  • Carbohydrate 8g
  • Fiber 2g
  • Sugars 4g
  • Protein 40g
  • Trans Fat 0g
  • Vitamin A 6%
  • Vitamin C 40%
  • Calcium 6%
  • Iron 30%