Steak With Pepper Quick, Satisfying Dinner

A perfect quick-but-elegant weekend dinner is steak “au poivre” French for steak “with pepper.”

I used a small piece of beef tenderloin, but any other quick-cooking steak - strip, rib eye, skirt or flank - will work.

The accompanying pepper and mushroom sauce uses watercress, a leafy garnish sold in the produce department, and shallots, a mild-flavored member of the onion family. Shallots break down as they cook, making a smoother sauce than their onion cousins. Red or white onions could be substituted.

Steak au Poivre (Steak With Pepper and Mushroom Sauce)

1 bunch watercress (about 4 cups)

Salt and freshly ground black pepper

3/4 pound beef tenderloin, fat removed (or strip, rib eye, flank or skirt steak)

Cooking spray (preferably olive oil)

1/2 tablespoon cracked black pepper

2 medium-sized shallots, chopped ( cup)

1 medium garlic clove, crushed

1/4 pound button mushrooms, sliced (1-1/2 cups)

2 tablespoons brandy

2 tablespoons light cream

Wash and dry watercress. Remove long stems.

Heat a medium-sized nonstick skillet on medium high. Add watercress and toss one minute until just wilted. Remove to a serving dish and sprinkle with salt and pepper to taste.

Press pepper onto both sides of steak. Spray skillet with cooking spray and add steak. Brown 2 minutes per side. Remove to a plate.

Lower heat to medium and add shallots, garlic and mushrooms. Saute 5 minutes. Return steak and cook until done, 5 minutes for 3-inch thick tenderloin (3 minutes for thinner flank steak). Add brandy and cook 30 seconds. Remove steak and place on bed of watercress.

Add cream to skillet and whisk. Add salt to taste. Spoon sauce over steak and serve with potatoes.

Yield: 2 servings.

Nutrition information per serving: 385 calories, 16 grams fat (38 percent fat calories), 42 grams protein, 9 grams carbohydrate, 1.9 grams fiber, 130 milligrams cholesterol, 123 milligrams sodium.

Rosemary Roasted Fries

Olive oil spray

1 pound red potatoes

1 clove garlic

1 tablespoon fresh or 2 teaspoons dried rosemary

Salt and freshly ground black pepper

Line a baking tray with foil and grease with olive oil spray.

Wash potatoes but do not peel; cut into strips about 3 inches long and 1/2 inch wide. Place on tray and spray with olive oil spray. Place under broiler about 5 inches from heat for 5 minutes.

Chop garlic and rosemary together. Remove potatoes from broiler and turn over with a spatula. Sprinkle with the garlic and rosemary. Add salt and pepper to taste and replace under broiler for 5 minutes.

Remove and cover with foil to keep warm while you make the steak.

Yield: 2 servings.

Nutrition information per serving: 217 calories, 0.4 grams fat (2 percent fat calories), 5 grams protein, 50 grams carbohydrate, 5.4 grams fiber, no cholesterol, 12 milligrams sodium.