This dish is a prime example of how a cooking technique—in this case, charring peppers over an open flame—adds fabulous flavor to a dish without one bit of fat, sugar, carbohydrate, or salt.

　　

Ingredients

serves 4

　　12 Anaheim or Cubanelle peppers (Italian frying peppers)

　　Four 4-ounce portions lean beef tenderloin

　　Salt and freshly ground black pepper

　　Nonstick cooking spray

　　1 Vidalia onion, sliced thin

　　5 garlic cloves, minced

　　3 tablespoons balsamic vinegar

　　1 1/2 cups low-fat, low-sodium chicken broth

　　3 tablespoons cornstarch

　　1/2 cup Rocco’s How Low Can You Go Low-Fat Marinara Sauce (page 206) or store-bought low-fat marinara sauce

　　1/2 cup fat-free evaporated milk

　　1/3 cup chopped fresh chives

　　

Step 1

Carefully place 3 peppers on the grate of each of the 4 burners of a gas stove. Turn the heat to high and char the peppers, rotating them to cook them evenly, until the skins are mostly burnt, about 6 minutes (this can also be done under the broiler). Place the peppers in a bowl, cover it with plastic wrap, and allow the steam to build for about 7 minutes (to help steam off the skin). Using a paper towel, remove as much charred skin as possible. Pull off the stem end, including the core and seeds. Cut the peppers into 1/2-inch-thick rings.

　　

Step 2

Heat a large cast-iron skillet over medium-high heat. Season the steaks with salt and pepper. When the skillet is hot, spray it with cooking spray. Add the steaks and sauté until golden brown, about 4 minutes per side. Transfer them to a platter, and cover it with foil to keep them warm.

　　

Step 3

Spray the skillet with more cooking spray, and add the sliced onion. Sauté until the onion start to become tender, about 5 minutes. Add the garlic and sauté for 1 minute. Add the vinegar, scraping up any flavorful bits with a wooden spoon.

　　

Step 4

In a small bowl, whisk the chicken broth into the cornstarch. Whisk the cornstarch mixture into the skillet, and bring the sauce to a simmer. Stir in the marinara sauce and the evaporated milk. Return the sauce to a simmer. Add the peppers and continue to simmer for 1 minute. Stir in the chives. Season with salt and pepper to taste. Spoon the sauce over the steaks, and serve.

　　

nutrition information

Step 5

Fat: 30g (before), 8.3g (after)

　　

Step 6

Calories: 525 (before), 326 (after)

　　

Step 7

Protein: 31g

　　

Step 8

Carbohydrates: 31g

　　

Step 9

Cholesterol: 78mg

　　

Step 10

Fiber: 5g

　　

Step 11

Sodium: 651mg

　　Now Eat This by Rocco DiSpirito. Copyright © 2010 by Rocco DiSpirito. Published by Random House Publishing Group. All Rights Reserved.Hailed as the "Leading Chef of his Generation" by Gourmet magazine, Rocco DiSpirito received the James Beard Award for his first cookbook, Flavor. He went on to author Rocco's Italian-American (2004), Rocco's Five Minute Flavor (2005), Rocco's Real-Life Recipes (2007), and Rocco Gets Real (2009). DiSpirito also starred in the Food Network series Melting Pot, the NBC hit reality series The Restaurant, and the A&E series Rocco Gets Real.