CHEF JEFF — ONE BYTE AT A TIME: Mediterranean Steak

Olives, walnuts, capers enliven this affordable cut of meat.

Mediterranean Steak

¾ pound flank steak

¼ teaspoon cayenne pepper

Olive oil spray

1 tablespoon walnut pieces

8 sliced green olives

2 tablespoons capers

Salt and freshly ground black pepper

Remove visible fat from steak; sprinkle both sides with cayenne. Heat small nonstick skillet over medium-high heat. Spray with olive oil. Brown steak 2 minutes per side. Sprinkle walnuts, olives and capers into skillet and over steak. Lower heat to medium, cook 2 minutes for medium rare. Meat thermometer should read 145 degrees. Cook 2 minutes longer for thick steak. Add salt, pepper to taste.

Yield: Serves 2.

Approximate nutritional analysis per serving: 339 calories, 55 percent of calories from fat, 20.8 grams fat (6.6 grams saturated), 84 milligrams cholesterol, 34.3 grams protein, 1.9 grams carbohydrates, 1 gram fiber, 557 milligrams sodium.

Grab more food tidbits at the Chef Jeff blog at GrandForksHerald.com.

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