Add this recipe for Pan-Seared Beef Bavette with Chili-Maple Sauce to your arsenal of quick, and tasty, weeknight meals. While this bistro-style skillet steak cooks up, you have about 10 minutes to get a couple side dishes going. Couscous with a handful of frozen peas to soak up some of the chili-maple sauce and microwave-baked sweet potato. There you go, you got your green and orange vegetables in for the day too!
Dietitian's Tip: Beef is so nutrient-rich, even a small trimmed portion, the size of a deck of cards packs a punch delivering 14 essential nutrients including 20 grams of protein all for only about 170 calories. For young kids who are fussy eaters, even a few forkfuls of beef can provide a significant amount of nutrition. And that was comfort to me even as a dietitian when my 3 year old was more interested in standing on the kitchen chair to present us with a new dance than sit and eat her food! Boy do I miss those days.
- 1 ½ lb (750 g) Grilling Steak (Top Sirloin, Strip Loin or Rib Eye - or try a use new cut like Bottom Sirloin Flap -a.k.a. Bavette).
- ¾ tsp (4 mL) Chinese five spice powder
- Salt and pepper to taste
- 2 tsp (10 mL) butter
- 2 tsp (10 mL) canola oil
- 1 tbsp (15 mL) Asian chili-garlic sauce
- ¼ cup (60 mL) maple syrup
- 1 ½ cups (375 mL) sodium-reduced chicken broth
- 1 tsp (5 mL) cornstarch
- 2 green onions, thinly sliced
- Season steaks all over with Chinese five spice powder and salt and pepper to taste.
- Heat butter and oil over medium-high heat in large stainless steel or cast iron skillet.
- Add steaks. Sear and cook until golden brown for 6 to 12 minutes, turning at least twice, for medium-rare doneness 145°F (63°C). Remove steaks and set aside.
- Return skillet to medium-high heat. Add broth, maple syrup and chili-garlic sauce; bring to boil, scraping up any browned bits from bottom of pan.
- Meanwhile, mix cornstarch with 2 tsp cold water.; whisk into sauce and cook until thickened, about 2 minutes. Stir in green onions. Serve drizzled over steaks.
Consider doubling this recipe and get two pans going.
Make It A Lunch!
Use the leftover steak for lunches the next day - add to a tossed salad or pack up chopped pieces of steak with raw vegetables and a couple wedges of whole wheat pita bread.
*All “Kid’s Cook!” ideas herein are meant as a guide only. You know what your child can safely manage. Make sure they know and understand your rules for working in the kitchen safely and always supervise kids in the kitchen.