member logon   about the Circus   search for recipes   print this recipe   mimi's cyber kitchen
free registration   member pages   what's new   email this recipe   discussion boards
Email to Jean Billingsley      

Recipe Categories:

    Pan-Roasted Steak and Onions


    Source of Recipe


    South Beach Diet Phase 2


    List of Ingredients


    • 1 Tbsp extra-virgin olive oil
    • 2 Tbsp balsamic vinegar
    • 1 Tbsp Worcestershire sauce
    • 1 Tbsp Dijon mustard
    • 2 cloves garlic,minced
    • 1 lb. flank steak
    • 1 Tbsp cracked black pepper
    • 1/2 tsp salt
    • 1 cup fat-free chicken broth
    • 1 med. onion,cut into 1/4 in. thick rings


    Instructions


    1. In a large nonaluminum baking dish,combine the oil, vinegar,Worcestershire sauce,mustard,and garlic. Add the steak;turn to coat. Cover;refrigerate for 30 min. or overnight,turning once.
    2. Coat a nonstick skillet with cooking spray. Place over med-high heat. Sprinkle the steak with the pepper and salt. Brown for 2 min. per side. Add 1/2 cup of the broth;cook,turning once,for 5-6 min. per side(for med-rare). Remove the steak from the skillet;cover the steak loosely to keep it warm. Reduce the heat to med. Add the onion slices to the skillet and cook until golden brown,about 4-5 min. per side. Add the remaining broth as needed to prevent the onions from sticking.
    3. Thinly slice the steak across the grain;serve with the onion.
    4. 4 servings
 

 

 

previous page | recipe circus home page | member pages
mimi's cyber kitchen |