steak veggies rice

Ingredients

• Beef tenderloin steak

  cooked, broiled, lean and fat, trimmed to 0" fat, select

  1 steak (yield from 136 g raw meat) or 108g

• Salt

  table

  1 tsp or 6g

• Black pepper

  ground

  ¼ tsp or 0.5g

• Olive oil

  1 tsp or 5g

• White mushrooms

  raw

  ½ cup, whole or 48g

• Red bell pepper

  raw

  ½ medium or 60g

• Green bell pepper

  raw

  1 medium or 119g

• Broccoli

  raw

  5 spear or 155g

• Brown rice

  long-grain, cooked

  ½ cup or 98g

Directions

1. Remove the steak from the refrigerator and let it come to room temperature, about 30 to 45 minutes.
2. Season the steak on both sides with the salt and pepper. Rub both sides with the olive oil and set aside.
3. Heat a medium heavy-bottomed frying pan (not nonstick!) over high heat until very hot but not smoking, about 3 to 4 minutes. (If the pan gets too hot and starts to smoke, take it off the heat to cool a bit.) Place the steak in the pan and let it cook undisturbed until a dark crust forms on the bottom, about 3 to 4 minutes.
4. Flip the steak using tongs or a spatula and cook until it's medium rare, about 3 to 4 minutes more. To check for doneness, use your finger to press on the steak: It should be firm around the edges but still give in the center. You can also use an instant-read thermometer; it should read about 125°F to 130°F.
5. Transfer the steak to a cutting board and let it rest for at least 5 minutes before serving.