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Baked Flank Steak Recipe

“I’ve been making this wonderfully satisfying dish for my family for some 15 years now,“ writes Susan Tannahill from her home in Westford, Massachusetts. “It’s low in calories, full of flavor and veggies—and always brings me raves.“

This recipe is:

Healthy

Diabetic Friendly

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Baked Flank Steak Recipe

Prep: 15 min. Bake: 50 min.

Yield: 6 Servings

15 50 65

Ingredients

1 beef flank steak (1-1/2 pounds)
2 medium tomatoes, cut into eighths
1 medium green pepper, sliced into rings
1 large onion, thinly sliced and separated into rings
2 cups sliced fresh mushrooms
3 tablespoons chili sauce
3 tablespoons ketchup
1 tablespoon Worcestershire sauce
1/2 teaspoon salt
1/2 teaspoon pepper
2 tablespoons cornstarch
3 tablespoons cold water

Directions

Score surface of steak, making shallow diagonal cuts. Place in a 13-in. x 9-in. baking pan coated with cooking spray. Place tomatoes, green pepper, onion and mushrooms around meat. Combine the chili sauce, ketchup, Worcestershire sauce, salt and pepper; drizzle over meat and vegetables.
Cover and bake at 350° for 50-60 minutes or until meat and vegetables are tender. Remove and keep warm. Pour pan juices into a measuring cup; skim fat.
In a small saucepan, combine cornstarch and water until smooth. Gradually stir in 1-1/2 cups pan juices. Bring to a boil; cook and stir for 2 minutes or until thickened. Thinly slice steak across the grain; serve with vegetables and gravy. Yield: 6 servings.

Nutritional Facts 3 ounces cooked beef with vegetables and 1/4 cup gravy equals 233 calories, 9 g fat (4 g saturated fat), 54 mg cholesterol, 628 mg sodium, 15 g carbohydrate, 2 g fiber, 24 g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 starch.

Originally published as Baked Flank Steak in Light & Tasty August/September 2006, p39