Image Copyright A.M. 2006
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Flank Steak with Caramelized Onions and Balsamic Glaze
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Yield: 4 servings (serving size: about 3 ounces steak, about 1/4 cup onions, and about 1 tablespoon balsamic glaze)
Source: Cooking Light Magazine, April 2005
CL Comments: A sauce made from reduced balsamic vinegar gives this steak unique flavor. Both the steak and onions contribute a hefty
dose of potassium to this entrée--766 milligrams in each serving. Serve with steamed broccoli or asparagus, and drizzle some of the
glaze over the vegetable.
Amy's Comments: I love caramelized onions and mixed with a very tender steak and a YUM glaze, made this a nice classic dinner. It
was also pretty quick to prepare minus the time for slicing the onions! I served w/mashed potatoes and zucchini/tomato saute. Next
time I would just do a simple steamed broccoli instead.
INGREDIENTS:
2/3 cup balsamic vinegar
1 tablespoon olive oil
6 cups vertically sliced onion (about 1 1/2 pounds)
1/2 teaspoon salt, divided
1 (1-pound) flank steak, trimmed
1/4 teaspoon freshly ground black pepper
1/4 teaspoon dried thyme
Cooking spray
INSTRUCTIONS:
- Bring balsamic vinegar to a boil in a small, heavy saucepan. Reduce
heat to medium; cook until reduced to 1/4 cup (about 5 minutes).
Remove from heat.
Heat oil in a large nonstick skillet over medium-high heat. Add
onion, and sauté 10 minutes or until tender. Sprinkle with 1/4
teaspoon salt; sauté 18 minutes or until onions are golden brown.
Remove from heat.
- Preheat broiler.
- Sprinkle steak with remaining 1/4 teaspoon salt, pepper, and thyme.
Place steak on a broiler pan coated with cooking spray; broil 6
minutes on each side or until desired degree of doneness. Cutsteak
diagonally across grain into thin slices. Serve steak over onions;
drizzle with balsamic glaze.
- Wine note: Steak and caramelized onions are fabulous partners for
numerous red wines. But the balsamic vinegar glaze presents a bit of
a challenge since vinegar can make wine taste sharp. One variety
stands up especially well to vinegar: syrah (also known as shiraz).
There are many great syrah/shirazes available. Try Geyser Peak
Winery's shiraz from California, which is dense and lipsmacking--a
steal at $18. -Karen MacNeil
NUTRITIONAL INFO:
Healthy Units: 6 per serving or Core
CALORIES 317(28% from fat); FAT 9.9g (sat 2.8g,mono 4.8g,poly 0.7g);
PROTEIN 26.9g; CHOLESTEROL 37mg; CALCIUM 95mg; SODIUM 375mg; FIBER
3.4g; IRON 2.7mg; CARBOHYDRATE 30.6g
