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Flank Steak with Shiitake Mushroom Sauce
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Yield: 4 servings (serving size: 3 ounces steak and about 1/3 cup sauce)
Source: Cooking Light, SEPTEMBER 2006
CL Comments: Allow the meat to rest for a few minutes after it cooks
so the juices have time to redistribute. If you slice the steak
immediately after removing it from the oven, all the tasty juices will
run out. Balsamic vinegar lends slight tang to the sauce.
Amy's Comments: YUM! This was quick to make (my entire meal took about 40 minutes) and VERY tasty!!
I served with Ginger-Scallion Rice and steamed bok choy drizzled with sesame oil.
INGREDIENTS:
Steak:
1/2 teaspoon salt
1/4 teaspoon black pepper
1 (1-pound) flank steak, trimmed
Cooking spray
Sauce:
1/2 cup chopped onion
1 garlic clove, minced
2 cups thinly sliced shiitake mushroom caps (about 1/2 pound mushrooms)
1 cup less-sodium beef broth
1/3 cup dry white wine
1 tablespoon balsamic vinegar
1/2 cup minced green onions
INSTRUCTIONS:
- Preheat broiler.
- To prepare steak, sprinkle salt and pepper evenly over both sides of
steak. Place steak on a broiler pan coated with cooking spray; broil 5
minutes on each side or until desired degree of doneness. Remove the
steak from oven; loosely cover with foil.
- To prepare sauce, heat a large nonstick skillet over medium-high heat.
Coat pan with cooking spray. Add 1/2 cup onion and garlic; sauté 2
minutes. Add mushrooms; sauté for 4 minutes. Add broth, wine, and
vinegar. Bring to a boil; reduce heat to medium, and cook until
reduced to 1 1/4 cups (about 6 minutes). Add green onions, and cook
for 1 minute.
- Slice steak diagonally across the grain into 1/4-inch slices. Serve
steak with mushroom sauce.
NUTRITIONAL INFO:
H.U: 4 per serving or core
CALORIES 203(35% from fat); FAT 8g (sat 3.3g,mono 3.2g,poly 0.4g);
PROTEIN 25.4g; CHOLESTEROL 43mg; CALCIUM 35mg; SODIUM 462mg; FIBER
1.2g; IRON 1.9mg; CARBOHYDRATE 6.1g
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