Steak Dinner Without the Steak in 20 minutes flat

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Here is a fun steak dinner - but without the steak! It was made in 20 minutes flat - and all we had to do was cut the potato. On the plate: steak oven fries, steak roasted mushrooms, salmon steak and steamed green beans.

Heat oven to 450 degrees.

1 cup whole mushrooms, washed

1 bag green beans

1 salmon steak - 3 ounces

2 teaspoons barbecue sauce

1 potato

vegetable oil spray

garlic parsley powder

black pepper

no-salt-added ketchup

balsamic vinegar or glaze

Cut 1 potato in wedges and place on cookie tray that is lightly sprayed with vegetable spray. Sprinkle potatoes with garlic-parsley mix and black pepper. Place in oven for 15 minutes and turn over for the last 5 minutes. Potatoes are done when crispy on the outside but tender on the inside.

Place salmon in baking dish and spread the top with the barbecue sauce. Put in the oven and bake 15 minutes.

Place mushrooms in a baking dish and bake 15 minutes.

When potatoes, mushrooms and fish are almost done, microwave the green beans until tender, about 3 minutes.

Serve all together. We garnished the potatoes with a drizzle of ketchup and the mushrooms with a drizzle of balsamic vinegar glaze (you can also use balsamic vinegar).


February is heart month - here are more popular topics for hearth healthy cooking:

What to do with a can of beans - because beans help lower cholesterol but what does someone do with a can of beans? Here is a great dinner that would be a good cooking demo topic

Can of Beans

The art of working with ground turkey breast - because many people substitute turkey breast for beef but it is tricky to do:
Penne and Ground Turkey Breast

Pasta With Fresh Veggies:
Pasta With Fresh Veggies

Super Tapas - for more appetizers and snacks and veggies:
Super Tapas

Stir Fry - more veggies - would maybe pair this one with the pasta:
Stir Stir Fry

Mediterranean Pizza - because everyone loves pizza - but this one is much better for your heart - and tastes great!

And here is one more fun theme - 25 heart healthy ingredients turned into 15 different inexpensive meals:

UPDATE: USAT featured this recipe in their Spring 2010 Inside Triathlon magazine!

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